Did you know? Stress impacts women differently than it does men. With April being Stress Awareness Month, we're taking a moment to explore how stress can be successfully managed, why it affects women in different ways, warning signs it's time to address things, and how women can advocate for themselves with their medical providers.
According to Dr. Charletta Dennis, Medical Director of Behavioral Health for Priority Health, women are more likely than men to experience stress-induced physical symptoms such as headaches and digestive issues.
"Additionally, hormonal differences, particularly fluctuations related to the menstrual cycle, pregnancy or menopause, can exacerbate the effects of stress," Dr. Dennis shared. She also noted that Mayo Clinic research found that women are statistically more likely to experience anxiety and depression than men, with studies showing women are nearly twice as likely to be diagnosed with depression and anxiety disorders.
Beyond shorter periods of stress, chronic stress is also cause for myriad health problems to be aware of.
"Physically, it can increase the risk of heart disease, hypertension, diabetes and obesity," Dr. Dennis said. "It also weakens the immune system, making individuals more susceptible to infections. Mentally, chronic stress can trigger or worsen anxiety, depression and other mood disorders. It can also impair cognitive functions such as memory and concentration."
Knowing women are more susceptible to both the mental and physical effects of stress, it's vital to recognize the warning signs that stress is becoming a serious health issue.
"Recognizing the warning signs is crucial for managing stress effectively," Dr. Dennis emphasized. "These can include persistent headaches, digestive issues, sleep disturbances and significant changes in appetite. Mentally, symptoms like constant worrying, irritability, mood swings and feelings of being overwhelmed are red flags. If you notice any of these signs persisting, it's important to seek professional help."
Busy women can utilize stress management techniques such as mindfulness and meditation to help center their thoughts amongst the chaos, in addition to setting aside time for hobbies or relaxation. It's also imperative to prioritize physical movement such as yoga or a brisk walk (both which have been shown to reduce stress levels).
"Physical activity releases endorphins, the body's natural stress relievers, and helps improve mood. Exercise also aids in better sleep, which is crucial for stress management," Dennis advised. "As for food choices, a balanced diet, rich in fruits, vegetables and whole grains can stabilize blood sugar levels and improve overall health, making the body more resilient to stress. Avoiding excessive caffeine and sugar can also prevent stress spikes."
Having some science-backed stress management techniques at the ready is a smart way to prepare yourself for the inevitable moments when stress rises to the surface. Dr. Dennis offered up the following deep breathing exercises:
• To start, find a comfortable position, either sitting or lying down. Close your eyes and take a slow, deep breath in through your nose, allowing your abdomen to expand fully.
• Hold the breath for a count of four, then slowly exhale through your mouth, releasing all the air and relaxing your muscles. Repeat this cycle several times, focusing on the breath and letting go of any tension.
"This practice can be particularly helpful during moments of peak stress or as a daily routine to maintain calm," she said.
In addition to the above, social connections are vital for managing stress.
"Having a strong support system can provide emotional comfort and practical assistance during stressful times," Dr. Dennis shared. "Women can foster stronger support systems by staying connected with friends and family, joining interest groups or community organizations, and communicating openly about their feelings and needs. Building and maintaining relationships can significantly reduce feelings of isolation and stress."
If you're making an effort to communicate your stress and its effects to your doctor, Dr. Dennis recommends starting with clear communication.
"Women should feel empowered to share their symptoms and concerns openly and ask questions about their health," she said. "Keeping a stress diary to track symptoms and potential triggers can be helpful during consultations. It's also important to discuss lifestyle factors and seek advice on effective stress management strategies. Remember, advocating for your health is a crucial step toward effectively managing stress."
Stress management, Dr. Dennis reminded us, is an ongoing process—remember that seeking help is a sign of strength, not weakness.
"Everyone experiences stress, but with the right tools and support, it can be managed effectively," she said. "Prioritizing self-care, maintaining social connections, and communicating with health care providers are key steps in this journey. Take time for yourself, and don't hesitate to reach out for help when needed."
Written by Sarah Suydam, Managing Editor for West Michigan Woman.
