Stress Management Techniques for Women

Ladies–do you ever feel like you’re losing it while your spouse and male co-workers coast through life? Why does it feel like women manage so much of the mental load for families? And why do we struggle with work/life balance while guys manage to set boundaries? It’s true: many women work outside the home while taking on an outsized share of family and household obligations. It’s also true that stress takes a heavier toll on women. Stress is a normal part of life. We’re going to run into obstacles that make our lives challenging. But prolonged stress can lead to anxiety, depression and a host of physical health problems. Fortunately, if we take an intentional approach to stress management, we can improve our lives. Your primary care provider can help if you’re unsure where to start.

America is stressed out these days. And as we might guess, it’s affecting women more than men. The American Psychological Association’s “Stress In America” study takes a deep dive into what’s causing stress. Common stressors include financial concerns/the economy, the aftermath of the COVID-19 pandemic, political polarization and social isolation. The study showed that parents of children under 18 feel the effects of stress and overwhelm more than other adults. Women also report higher stress levels than men. Financial stress appears to hit women harder, and women are more likely to list family responsibilities and relationships as causes of stress. Many women are also overwhelmed by caregiving responsibilities, often caring for both children and aging parents.

Stress takes a toll on our mental and physical health. We may experience physical symptoms, including sleep disruption, headaches, overeating or undereating, skin conditions and digestive issues. We often notice psychological effects, including depression, anxiety, mood swings, irritability, forgetfulness and inability to focus. We may struggle with feelings of overwhelm and burnout at work, isolation, and loneliness at home. Long-term stress has been linked to several health diagnoses, including heart conditions, high blood pressure and stroke. Stress also contributes to obesity and weight gain, Irritable Bowel Syndrome and other digestive disorders, tension headaches, migraines, and muscle tension and pain.

According to the APA report, most Americans hesitate to discuss their stress. They may be embarrassed or worried about burdening the people in their lives. However, two-thirds of Americans said they could use more support, and many don’t have the tools to manage their stress. Fortunately, effective and practical stress management techniques can improve your physical and mental health.

  • One of the first steps is identifying the factors that you control that contribute to your stress.
  • Therapy is an excellent option when possible. If you have health insurance, you can usually find a provider who accepts your plan. Your primary care provider can help with referrals.
  • Spend time in nature to escape the stresses of the office and family obligations.
  • Exercise releases endorphins that improve your mood. It releases tension and helps you sleep. Exercise classes can also create opportunities for social interaction.
  • Eat a balanced diet rich in fruits and vegetables. Focusing on nutrition and getting the right vitamins and minerals improves your physical health and makes managing stress easier.
  • Avoid tobacco and limit or avoid alcohol. Using these substances may temporarily relieve stress but usually leave you feeling worse in the long run.
  • Get enough sleep (at least 7 to 8 hours).
  • Try meditation and mindfulness exercises to help you become fully engaged in the present moment and set aside anxiety about the future or worries about the past. Breathing exercises and guided meditation can help with mindfulness.
  • Consider yoga for physical relaxation. Yoga combines movement with breathing exercises to quiet your mind.
  • Keep a journal and record both stressful and positive experiences and feelings.
  • Make time for hobbies. Having activities you enjoy can give you purpose and help boost social connections.
  • Develop strategies for reframing your thoughts to focus on positives and practice gratitude.
  • Build a support system of family and friends, and be authentic with your worries and concerns. Your vulnerability will encourage others to be open with you.

Your primary care provider is your go-to when it comes to physical health. However, they can also be a sounding board and support system when managing stress. Sharing your concerns with your PCP can help you tap into stress management techniques. We can help with:

  • Blood tests to see if vitamin deficiencies or other conditions may be contributing to mental health concerns.
  • Tests to check hormone levels and detect potential imbalances.
  • Nutrition counseling and weight loss programming if needed.
  • Medications to treat depression and anxiety.
  • Referrals and guidance for finding a therapist.

At Comprehensive Primary Care, our focus is always on the whole patient, with mental and physical health at the heart of our care. We have a deep-rooted understanding of the toll stress can take on the body and the mind. If you’re struggling to manage stress or feeling overwhelmed, schedule an appointment to take your first step on the road to wellness.

Stress Management Techniques Designed for Women, comprehensive primary care, comprehensiveprimarycare.com/stress-management-techniques-designed-for-women/

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