Managing Stress in Women | Essential Self-Care for Avoiding Burnout

Stress In Women: Sources and Effective Management Techniques

Stress is caused by different situations for different people. What is stressful for one person, might be easily managed by another. There are many sources of stress — financial worries, job security, issues at the workplace, relationship issues, family conflict, traumatic events like the loss of a loved one, severe illnesses, etc. 

Some people can handle stress better than others. The key to achieving this is being able to recognize triggers, signs, and coping techniques. Let’s explore!

What is Stress?

Stress is your body’s response to certain situations (real or perceived). When you are under stress, your body releases stress hormones such as cortisol or adrenaline. This causes certain chemical reactions and responses in your body, which could be beneficial or harmful.

A burst of adrenaline can give you the energy that can help you cope with the stress. For example, it aids you to immediately slam on the brakes when someone jumps in front of your vehicle; and thus it can prevent you or others from getting hurt. This reaction is known as "fight-or-flight,” or the stress response.

Now, small doses of stress are inevitable and may not be harmful. However, long-term exposure to stressful situations and chronic stress can have huge ramifications on your mental health and physical health. 

How to Identify Stress Signs & Symptoms in Women?

It is important to identify how long-term stress manifests in your body. It can affect your emotions, behaviors, thinking ability, as well as physical health. Each deals with stress in their way and symptoms can vary accordingly. However, studies have shown that women are more likely to report physical and emotional symptoms of stress than men. These symptoms include-

Physical Symptoms:

• Headaches
• Disturbed sleep 
• Change in appetite
• Drug/alcohol misuse 
• Low sex drive 
• Fatigue 

Emotional Symptoms:

• Mood swings 
• Irritability 
• Feeling out of control and overwhelmed
• Having a short temper and getting easily agitated

Cognitive Symptoms:

• Forgetfulness
• Constant worrying
• Indecisiveness
• Lack of concentration

Social Symptoms:

• Family problems 
• Isolation 
• Loneliness

What scenarios (in daily life) inflict disproportional Stress on Women?

For women stress can arise from daily life, the workplace, and family obligations. In the current society, women are expected to take on multiple roles and manage them well by multitasking. For instance, statistical findings indicate that women generally take on the role of caregiver — be it for the children or the elderly. This is in addition to their professional responsibilities. 

In many cultures, they are also expected to ensure a harmonious environment at home. This can increase the stress levels of women and cause them to feel pressured. Finally, events such as pregnancy or menopause can also contribute to stress in women due to physical changes in their bodies.

How does stress affect a woman’s health?

As stress prolongs and worsens, your vulnerability to health complications can increase. Some of the ways chronic stress affects women are

Physical Impact:

• Obesity: Stress can cause you to gain weight and neglect your physical well-being.
• Cardiovascular Issues: Chronic stress can cause high blood pressure and heart rate. Over time, this can cause heart diseases like heart attacks or strokes. 
• Headaches and migraines: Tension headaches are more common in women than men.
• Upset stomach: Having irregular bowel movements is a common symptom of stress. In worst cases, chronic stress can contribute to even Irritable Bowel Syndrome.
• Skin and Hair Problems: Skin conditions such as acne, rashes, and eczema as well as hair issues like hair fall, permanent hair loss, etc might be effects of stress.
• Menstrual Problems: Irregular periods, distressing cramps, mood swings, and severe PMS might be caused due to stress.

Mental Impact: 

• Depression and Anxiety: Dealing with long-term stress can adversely affect your mental health and contributes to depression, anxiety, and panic attacks. Women have higher rates of these conditions.

How can women better manage their stress?

Since stress can have adverse effects on your health, it is vital to find ways to mitigate it. Here are some ways of stress management:

Deep Breaths and Stretching:

When you are stressed, practicing breathing exercises or engaging in stretches can help your body calm down. This can look like taking deep and slow breaths, stretching your neck and unclenching your jaw, etc. 

Practicing mindfulness or yoga can inculcate a feeling of focus and relaxation and thus reduce stress.

Set limits and Designate Duties:

Knowing your limits and being able to communicate them goes a long way in managing stress. It is important to remind yourself that you cannot control everything. Hence, instead of multitasking, ask for help. 

This can not only help you manage the workload, but it can also allow you to take time out for yourself when you feel stressed out. 

Consistent Healthy Habits:

When you are stressed, engaging in unhealthy eating habits can be a huge source of relief. However, following this practice, in the long run, can only increase your stress. This is why we emphasize the importance of building consistent healthy habits.

This can look like eating a balanced meal, maintaining a consistent sleep cycle, engaging in physical activity, and more. Journaling can also help you collect your thoughts and reduce your anxiety.

Consistently building these habits can exercise your willpower and make you better equipped to handle stress.

Finally, if you find it difficult to manage stress in your life, ask for aid — from your loved ones or mental health professionals. You can always reach out to us for help at +91 97414 76476 or by visiting our website.

FAQs

What are the symptoms of stress for females?

Studies show that women are most likely to experience physical and emotional symptoms of stress. These symptoms can look like:

• Anxiety
• Mood swings
• Irritability
• Digestive issues
• Headaches
• Fatigue 

What are the 5 warning signs of stress?

If you are feeling stressed, the 5 warning signs to check up on include

• Difficulty breathing 
• Fatigue 
• Muscle aches
• Sleep problems 
• Indigestion 

How do I know if my body is stressed?

Headaches, digestive issues, fatigue, disturbed sleep, and difficulty breathing are common indicators of your body undergoing stress. If you are experiencing such symptoms, take a step back and practice breathing exercises or other self-care techniques to help calm down your body. 

What are the 20 signs of stress?

As suggested by our experts, here are 20 signs of stress to look out for:

1. Difficulty breathing 
2. Indigestion
3. Fatigue
4. Headaches
5. Muscle aches
6. Disturbed sleep 
7. Changes in appetite
8. Lack of focus 
9. Fluctuations in mood 
10. Irritability
11. Anxiety
12. Lack of control 
13. Social withdrawal 
14. Lower levels of productivity 
15. Frequent interpersonal conflicts
16. Forgetfulness
17. Alcohol/drug misuse
18. Low sex drive
19. Indecisiveness 
20. Menstrual problems 

Which food reduces stress?

Here are a few food items that can help relieve stress-

• Eggs
• Chicken 
• Chia seeds
• Avocados
• Salmon 
• Dark chocolate 
• Pumpkin seeds
• Probiotics
• Cruciferous vegetables 

Can stress affect female hormones?

Prolonged periods of stress can cause hormonal imbalances and have a profound effect on a female’s health. For instance, high levels of adrenaline and cortisol can contribute to low sex drive, high blood pressure, mood changes, and more. Further, an increase in the level of cortisol produced can lower levels of testosterone, estrogen, and progesterone. A deficit of such hormones can lead to obesity, joint pain, insomnia, infertility, and other physiological and psychological conditions. 

How to stop stressing?

Our experts recommend the following techniques to manage and overcome your daily stressors-

• Breathing exercises
• Journaling
• Engaging in physical activity
• Following a consistent sleep schedule 
• Maintaining a balanced and nutritious diet
• Reaching out to a loved one
• Seeking professional support 

How do I stop emotional stress?

We understand that dealing with emotional stress can be overwhelming. Here are a few tips that can make the journey a lot easier. 

• Journaling
• Breathing exercises
• Meditation 
• Engaging in physical activity 

How can I manage stress better?

Although certain unhealthy coping strategies provide instant relief, in the long run, such practices can be detrimental to your health. Our experts recommend the following techniques as healthier alternatives to managing stress. 

• Breathing exercises
• Meditation 
• Journaling
• Following a balanced diet 
• Maintaining a consistent sleep schedule
• Talking to a loved one 
• Seeking professional help