Stress symptoms in women: How to manage

What are the symptoms of stress in a woman?

1. Emotional symptoms:

• Anxiety 
• Irritability 
• Depression 
• Overwhelm 
• Feelings of guilt and inadequacy 
• Decreased sex drive 
• Mood swings 

2. Physical symptoms:

• Fatigue 
• Low energy 
• Sleep disturbances 
• Headaches 
• Digestive problems 
• Muscle tension 
• Changes in appetite 
• Weakened immune system 
• Skin problems 
• Menstrual irregularities 

3. Cognitive symptoms:

• Memory problems 
• Poor decision-making 
• Constant worrying 
• Negative thinking patterns 
• Racing thoughts 

Do men and women respond to stress differently?

How does stress affect the female body? 

1. Hormonal disruption: Chronic stress initiates the secretion of cortisol, a hormone associated with stress, which may interfere with the equilibrium of other hormones, including estrogen and progesterone. This disturbance can result in irregular menstrual cycles, complications with fertility, or the exacerbation of pre-existing conditions such as polycystic ovary syndrome (PCOS). Additionally, stress may contribute to symptoms of menopause or worsen premenstrual syndrome (PMS) in women. 
2. Immunological vulnerability: Extended periods of stress can compromise the immune system, rendering women more vulnerable to various illnesses and infections. 
3. Gastrointestinal complications: Stress may exacerbate gastrointestinal disturbances, including bloating, nausea, and conditions like irritable bowel syndrome (IBS). It can also slow down digestion or, conversely, cause an increase in digestive transit, leading to diarrhea or constipation.  
4. Sleep impairments: Anxiety and stress frequently contribute to insomnia, difficulties in initiating sleep, or the experience of poor-quality rest, which can further aggravate stress levels. 
5. Muscular tension and cephalgia: Stress commonly leads to muscle tension, particularly in the neck, shoulders, and back regions, and may provoke tension headaches or migraines. Chronic muscle strain can even lead to long-term pain conditions, such as myofascial pain syndrome. 
6. Dermatological issues: Stress can deteriorate existing skin conditions such as acne, eczema, and psoriasis, primarily due to increased inflammation and hormonal fluctuations. Stress-induced habits like skin-picking or hair-pulling can further exacerbate dermatological issues. 
7. Psychological consequences: Chronic stress has the potential to give rise to anxiety, depression, and burnout, thereby significantly undermining emotional health. 

What happens if your body is under stress for too long?

What are the warning signs of stress?

Physical symptoms:

Emotional symptoms:

Behavioural symptoms:

Cognitive symptoms:

How can women better manage stress?

1. Engage in regular exercise: Physical activities such as yoga, walking, or swimming contribute to a decrease in stress hormone levels and promote the release of endorphins, which improve mood. 
2. Utilise mindfulness and meditation techniques: Mindfulness and deep breathing exercises can effectively assist in mitigating anxiety and facilitating mental tranquillity. 
3. Emphasise self-care: Allocating time for enjoyable activities, such as reading, pursuing hobbies, or calming baths, is vital for restoring mental energy. 
4. Ensure sufficient sleep: Attaining adequate rest is essential for emotional and physical recuperation; therefore, striving for 7 to 9 hours of sleep each night is advisable. 
5. Maintain a balanced diet: Consuming a diet rich in essential nutrients can enhance energy levels and positively influence mood. 
6. Seek social support: Engaging with friends and family, participating in support groups, or consulting a counsellor can alleviate loneliness and isolation. 
7. Establish boundaries: Mastering the ability to decline requests and effectively managing commitments can prevent excessive burdens. 
8. Effective time management: Dividing tasks into manageable segments and refraining from multitasking can help minimise overwhelming feelings. 

How can women prevent stress?

1. Establish a healthy work-life balance: It is essential to define distinct boundaries between professional responsibilities and personal life to mitigate the risk of burnout. Allocate time dedicated to relaxation and family engagements. 
2. Engage in consistent self-care practices: Participate in activities that replenish both physical and mental well-being, including regular breaks, personal care routines, and the pursuit of recreational interests. 
3.  Organisational structures: Implement organisational tools such as planners or digital applications to effectively manage tasks, reduce procrastination, and minimise feeling overwhelmed. 
4. Foster robust support networks: Nurture meaningful relationships with family, friends, or community support groups to assist during challenging periods. 
5. Cultivate effective coping mechanisms: Engage in stress-reduction techniques, including deep breathing exercises, mindfulness practices, or physical activity, to enhance resilience. 
6. Set attainable goals: It is advisable to avoid the pursuit of unattainable perfection and allow for adaptability in personal and professional objectives. 
7. Incorporate regular physical exercise: Exercise, including both aerobic and strength training can alleviate stress, improve mood, and enhance overall energy levels. 
8. Optimise time management: Deconstruct larger tasks into manageable segments and avoid overcommitting oneself to responsibilities. 

Can telehealth help?

• Mental health care plan: A Mental Health Care Plan is a structured approach to managing mental health concerns, created in consultation with an online GP. It outlines your mental health needs and connects you with support services, including access to psychologists or mental health specialists. With Hola Health, the plan is fully bulk billed, ensuring you receive professional care at no extra cost, making mental health support easy and accessible for everyone in Australia. 
• Therapy and counselling: Through telehealth, women can participate in therapy sessions with mental health professionals, including psychologists and counsellors. These sessions focus on teaching coping strategies to address stress, anxiety, and various emotional challenges. 
• Health and wellness coaching: You can access virtual consultations with nutritionists, fitness trainers, and wellness experts to help manage stress through the encouragement of physical activity, balanced diets, and healthy lifestyle habit 
• Support groups: Online support groups establish a secure environment for women to share experiences and receive advice from individuals confronting similar stress-related challenges.