Bless This Stress: Don’t Overlook the Role Stress Might be Playing in Your Health

Women often take on lots of different roles, many of which compete for limited time: care for children or aging parents, work responsibilities and social obligations. Even when these roles bring joy and fulfillment, their demands can sometimes feel overwhelming. That can lead to stress.

Both men and women are vulnerable to the effects of stress, but women are more likely than men to report physical symptoms of stress, such as headaches and digestive upset. The reason for differing stress effects in men and women is not fully understood; some researchers theorize that it is related to how men’s and women’s bodies process stress hormones.

But stress is not necessarily a bad thing. It helps you do what you need to do — and what you want to do.

Too much stress is the problem. When stress becomes chronic or excessive, your nervous system can get stuck in its stress response, even after the challenge or threat subsides. And that can have serious negative effects on your long-term mental and physical health — but you can learn to manage it.

What Is Stress?

Stress is your body’s reaction to a challenge or demand. Anything that you register — consciously or unconsciously — as a threat to your physical or social safety is a stressful event. But stress can also be generated by positive things, such as planning a big celebration, learning a new skill or packing for that long-overdue vacation.

There are two main categories of stress:

Acute stress: the short-term stress that comes up and goes away quickly, during experiences such as public speaking, getting stuck in traffic, having an argument or doing something exciting
Chronic stress: stress that lasts for weeks or months, often due to traumatic events or pressures or problems with work, relationships or finances

Stress can feel like emotional or physical tension. Your body’s nervous system responds to stress by triggering the release of chemicals and hormones that make your brain more alert, your muscles more tense, and your heart and breathing rates faster. In the short term, these responses are good — it is your body’s way of rising to the challenge of the moment, so that you can handle the situation.

Ideally, once the challenge subsides your nervous system slides out of its stress response. But when the threat, challenge or problem is big enough or lasts long enough, your nervous system can get stuck in that response, meaning that all those excitatory chemicals and hormones are circulating in your body at higher levels than they should be. That’s when problems can arise.

Stressful Changes

Stress doesn’t look the same on everyone. You may notice both physical and psychological changes, which could include some or many of the following:

Body changes: Acne, exhaustion or fatigue, headaches, insomnia, pain (especially back, neck and jaw pain), teeth grinding, upset stomach or other digestive issues, weight changes
Mood changes: Mood swings; feeling out of control; or a noticeable increase in feelings such as agitation, anger, anxiety, apathy, boredom, despair, doubt, emptiness, frustration, guilt, irritability, loneliness or unhappiness
Mental changes: Forgetfulness, disorganization, lack of focus, persistent negative thinking, poor concentration, trouble making decisions, worry
Behavior changes: Drug or alcohol misuse or abuse, decreased interest in sex, detachment from spiritual practices that were previously important, loss of interest in hobbies, social isolation, working too much

If you have noticed any of these changes, consider the role that stress might be playing in your life. It can be helpful — even soothing — to recognize that the feeling or behavior you are struggling with may be caused by stress.

It’s Not All in Your Head

Chronic stress is so prevalent in our culture that many of us don’t even realize it is a problem. But, if you don’t have healthy ways to bring your nervous system out of its stress response, you may be setting yourself up for lasting health problems over time, such as:

Depression and anxiety: Women with high stress levels are more likely than men to develop an anxiety disorder, including post-traumatic stress disorder, panic disorder or obsessive-compulsive disorder.
Fertility problems and PMS: Women with high levels of stress are more likely to have problems getting pregnant. Long-term stress can cause irregular periods and severe premenstrual syndrome (PMS) symptoms.
Gastrointestinal distress: Short-term stress can cause stomach issues, such as upset stomach, gas, bloating, heartburn, diarrhea or vomiting. Long-term stress can lead to irritable bowel syndrome (IBS), a condition that is twice as common in women as in men. Stress can also make IBS symptoms worse.
Headaches, migraines and chronic pain: Stress causes your muscles to hold more tension, and long-term tension can lead to chronic headache, migraines or body pain.
Heart problems: Stress causes an increase in your blood pressure and heart rate, and it also causes the immune system to produce an inflammatory response. If inflammation is persistent and widespread, it can contribute to the buildup of plaque in your blood vessels. All of these responses to stress may increase your risk for heart disease, heart attack and stroke. Chronic stress can also make it harder to recover after a heart event.
Immune function: Stress can reduce your ability to fight off viruses. Chronic stress can produce higher-than-normal levels of the hormone cortisol, which can hamper the body’s anti-inflammatory response and cause continual infections. While not definitive, some evidence suggests that stress could play a role in developing autoimmune diseases such as lupus and rheumatoid arthritis.
Weight gain: Excessive amounts of cortisol can also lead to overeating and fat storage, especially in women. The link between stress and weight gain is stronger for women than for men.

Get Stress Savvy

When you’re stressed out, it can be hard to untangle what’s happening and what you need. It is also common to feel a sense of failure around not being able to just get it done or just be happy. Taking a little time to reflect can give you perspective on the challenges and expectations in your life as well as your own ability to navigate them.

You have some power to avoid unnecessary stressors and to develop coping strategies for those stressors that you can’t control. Grab a notebook and take a few minutes to write it down:

Consider your stress symptoms and triggers. When you experience stress, or an increase in stress, what physical, emotional, mental or behavioral changes do you notice? If possible, try to connect the changes you notice with what triggered them — was it one incident, a life change or something else? Sometimes you know exactly what is causing your stress, and sometimes you don’t; making a list or writing it out in a journal may help you connect your stress symptoms to what triggered them.

Drill down on the source. As you zero in on the sources of your stress, consider what you can control and what stresses are unavoidable right now. For the stresses you can control, make a plan to address them, setting reasonable goals — you probably can’t quit your job tomorrow, but what could you change at work tomorrow (or over the next few weeks) to reduce or avoid your stress triggers?

Get organized. Being disorganized is a symptom of stress, but it can also increase stress. Try using to-do lists for your home and work life. If to-do lists or setting goals seem overwhelming, start small — list tasks and set goals that you know you will achieve. That builds a positive foundation for making more meaningful changes and conquering bigger tasks.

Keep your foundation firm. To maximize your body’s ability to handle and process stress, eat as healthfully as you can, keep your movement and exercise routines sacred and get enough sleep.

Keep moving — but keep it mellow: Physical movement is a power tool for stress management. It helps your body burn up the energy that stress generates in your system, allowing your muscles to relax and your mood to improve. That being said, stressful times may not be the right time to undertake extreme new exercise regimes. Try adding in an extra walk, some gentle yoga, or just have a five-minute dance party with yourself. And, don’t skip your regular exercise habits no matter how busy you are.
Create a soothing bedtime ritual: Sleep is another crucial way that your brain and body process and releases stress, so don’t skimp on sleep to get work done. If stress is making falling or staying asleep challenging for you, try changing your routine before you go to bed. Your body responds to rhythm and routine, and keeping consistent, healthy sleep habits will help you have a more restful night.
Steer clear of excessive caffeine, sugar, and processed foods: As comforting or helpful as they might seem during stressful times, caffeine and sugar can exacerbate your body’s stress response. It’s OK to indulge in comfort food every now and then, but for a stress-savvy diet consider eating foods that are rich in B vitamins, such as leafy greens, chickpeas, sunflower seeds, or fortified yogurt; B vitamins are important for nervous system regulation.

Keep your people close. It’s tempting to let your responsibilities take up all your time, but maintaining the positive relationships in your life is an important part of mental and physical well-being. Make that a responsibility that you honor, as well.

When Stress Comes for You

For all of us, life will prevent both acute and chronic stressors that we can’t avoid. For those stresses, try strategies that help your nervous system cycle out of its stress response, so that your body feels calmer and your mind feel less burdened:

Learn a new technique. Relaxation techniques can calm your nervous system quickly and help your body process and release stress. A few minutes of gentle yoga, or slow, mindful breathing that focuses on the exhale can make a big difference in your physical response to everyday stress. Everyone is different, so you may need to try out a few different techniques to know what is most helpful for you.
Schedule leisure time. Make time for yourself a priority and spend that time doing something that will soothe or support you — listening to music, taking a bath or reading a good book. Treat that time as you would treat an appointment with an important colleague or client. You wouldn’t cancel on them at the last minute – don’t do that to yourself.
Take a walk. Physical movement essential to the body’s releasing of stress and being in nature is soothing. Put the two together.
Talk it out. Spending time with supportive loved ones and sharing your stressors can release pressure and even help shift your perspective. Talk therapy is also a powerful tool in navigating and managing stress. Especially if important relationships with family or friends are a source of stress, talking with a counselor can help you learn new emotional and relationship skills.
Write it out. Whether it’s a to-do list or a journal, writing about your stressors can help you organize, understand and express what you’re feeling. Even writing down a list of the things you are thankful for can help you feel more resilient toward the stress in your life.

Rethink Unhelpful Habits

Many of us have learned ways to blow off some steam that don’t actually help: drinking too much alcohol, using drugs, smoking or overeating. These coping mechanisms make you feel better in the moment, but they also add to your stress levels in the long term.

Before you reach for that second (or third) glass of wine, try taking a few slow breaths and consider if there is a more effective way to relieve your stress, such as spending time with friends and family, exercising or enjoying a hobby.

Every superwoman needs support sometimes. If you are struggling to let go of habits that you know are unhealthy, or if you are having trouble with sleep or stress-related health issues, talk with your doctor. Your physician can suggest counseling, prescribe antidepressants or sleep aids or other strategies to help support your body and your mind, so that you can enjoy your life more and struggle with stress less.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3425245/

https://medlineplus.gov/ency/article/003211.htm

https://health.umms.org/2020/11/10/stress-immune-system/

https://www.adventhealth.com/hospital/adventhealth-orlando/blog/stress-and-womens-health-side-effects-and-coping

https://my.clevelandclinic.org/health/articles/5545-women-and-stress

https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health

https://www.apa.org/news/press/releases/stress/2010/gender-stress

https://www.brownandtoland.com/blog/effects-chronic-stress-womens-health/

https://www.health.harvard.edu/blog/autoimmune-disease-and-stress-is-there-a-link-2018071114230

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3425245/

https://medlineplus.gov/ency/article/003211.htm