Stress
and Women's Health
Causes of stress
Stress can arise for a variety of
reasons. Stress can be brought about
by a traumatic accident, death, or
emergency situation. Stress can also
be a side effect of a serious
illness or disease.
There is also stress associated
with daily life, the workplace, and
family responsibilities. It’s hard
to stay calm and relaxed in our
hectic lives. As women, we have many
roles: spouse, mother, caregiver,
friend, and/or worker. With all we
have going on in our lives, it seems
almost impossible to find ways to
de-stress. But it’s important to
find those ways. Your health depends
on it.
Early signs of stress
Stress can take on many different
forms, and can contribute to
symptoms of illness. Common symptoms
include headache, sleep disorders,
difficulty concentrating,
short-temper, upset stomach, job
dissatisfaction, low morale,
depression, and anxiety.
Reactions to stress
We all deal with stressful things
like traffic, arguments with
spouses, and job problems. Some
researchers think that women handle
stress in a unique way: we tend and
befriend.
- Tend : women
protect and care for their
children
- Befriend :
women seek out and receive
social support
During stress, women tend to care
for their children and find support
from their female friends. Women’s
bodies make chemicals that are
believed to promote these responses.
One of these chemicals is oxytocin,
which has a calming effect during
stress. This is the same chemical
released during childbirth and found
at higher levels in breastfeeding
mothers, who are believed to be
calmer and more social than women
who don’t breastfeed. Women also
have the hormone estrogen, which
boosts the effects of oxytocin. Men,
however, have high levels of
testosterone during stress, which
blocks the calming effects of
oxytocin and causes hostility,
withdrawal, and anger.
Stress and Health
Everyone has stress. We have
short-term stress, like getting lost
while driving or missing the bus.
Even everyday events, such as
planning a meal or making time for
errands, can be stressful. This kind
of stress can make us feel worried
or anxious.
Other times, we face long-term
stress, such as racial
discrimination, a life-threatening
illness, or divorce. These stressful
events also affect your health on
many levels. Long-term stress is
real and can increase your risk for
some health problems, like
depression.
Both short and long-term stress
can have effects on your body.
Research is starting to show the
serious effects of stress on our
bodies. Stress triggers changes in
our bodies and makes us more likely
to get sick. It can also make
problems we already have worse. It
can play a part in these problems:
- trouble sleeping
- headaches
- constipation
- diarrhea
- irritability
- lack of energy
- lack of concentration
- eating too much
- not eating at all
- anger
- sadness
- depression
- anxiety
- tension
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- weight gain or loss
- heart problems
- high blood pressure
- stomach cramping
- stomach bloating
- skin problems, like
hives
- irritable bowel
syndrome
- diabetes
- neck and/or back pain
- less sexual desire
- harder to get pregnant
- higher risk of asthma
and arthritis flare-ups
|
Stressful
Life Events
Any change in our lives can be
stressful―even some of the
happiest ones like having a baby or
taking a new job. Here are some of
life’s most stressful events.
- death of a spouse
- divorce
- marital separation
- spending time in jail
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- personal illness or
injury
- marriage
- pregnancy
- retirement
|
Handling
Stress
Don’t let stress make you sick.
As women, we tend to carry a higher
burden of stress than we should.
Often we aren’t even aware of our
stress levels. Listen to your body,
so that you know when stress is
affecting your health. Here are ways
to help you handle your stress.
- Relax. It’s
important to unwind. Each person
has her own way to relax. Some
ways include deep breathing,
yoga, meditation, and massage
therapy. If you can’t do these
things, take a few minutes to
sit, listen to soothing music,
or read a book.
- Make time for
yourself. It’s
important to care for yourself.
Think of this as an order from
your doctor, so you don’t feel
guilty! No matter how busy you
are, you can try to set aside at
least 15 minutes each day in
your schedule to do something
for yourself, like taking a
bubble bath, going for a walk,
or calling a friend.
- Sleep.
Sleeping is a great way to help
both your body and mind. Your
stress could get worse if you
don’t get enough sleep. You
also can’t fight off sickness
as well when you sleep poorly.
With enough sleep, you can
tackle your problems better and
lower your risk for illness. Try
to get seven to nine hours of
sleep every night.
- Eat right.
Try to fuel up with fruits,
vegetables, and proteins. Good
sources of protein can be peanut
butter, chicken, or tuna salad.
Eat whole-grains, such as wheat
breads and wheat crackers.
Don’t be fooled by the jolt
you get from caffeine or sugar.
Your energy will wear off.
- Get moving.
Believe it or not, getting
physical activity not only helps
relieve your tense muscles, but
helps your mood too! Your body
makes certain chemicals, called
endorphins, before and after you
work out. They relieve stress
and improve your mood.
- Talk to friends.
Talk to your friends to help you
work through your stress.
Friends are good listeners.
Finding someone who will let you
talk freely about your problems
and feelings without judging you
does a world of good. It also
helps to hear a different point
of view. Friends will remind you
that you’re not alone.
- Get help from a
professional if you need it. Talk
to a therapist.A therapist can
help you work through stress and
find better ways to deal with
problems. For more serious
stress related disorders, like
PTSD, therapy can be helpful.
There also are medications that
can help ease symptoms of
depression and anxiety and help
promote sleep.
- Compromise.
Sometimes, it’s not always
worth the stress to argue. Give
in once in awhile.
- Write down your
thoughts. Have you ever
typed an email to a friend about
your lousy day and felt better
afterward? Why not grab a pen
and paper and write down
what’s going on in your life!
Keeping a journal can be a great
way to get things off your chest
and work through issues. Later,
you can go back and read through
your journal and see how
you’ve made progress!
- Help others.
Helping someone else can help
you. Help your neighbor, or
volunteer in your community.
- Get a hobby.
Find something you enjoy. Make
sure to give yourself time to
explore your interests.
- Set limits. When
it comes to things like work and
family, figure out what you can
really do. There are only so
many hours in the day. Set
limits with yourself and others.
Don’t be afraid to say NO to
requests for your time and
energy.
- Plan your time.
Think ahead about how you’re
going to spend your time. Write
a to-do list. Figure out
what’s most important to do.
- Don’t deal with
stress in unhealthy ways. This
includes drinking too much
alcohol, using drugs, smoking,
or overeating.
Stress Reduction
Deep breathing is a good way to
relax. Try it a couple of times
every day. Here’s how to do it.
- Lie down or sit in a chair.
- Rest your hands on your
stomach.
- Slowly count to four and
inhale through your nose. Feel
your stomach rise. Hold it for a
second.
- Slowly count to four while you
exhale through your mouth. To
control how fast you exhale,
purse your lips like you’re
going to whistle. Your stomach
will slowly fall.
- Repeat five to 10 times.