Stress is something we can expect these days in our hectic lives. But there are ways to manage it without letting it interfere with our productivity or our health.
Stress is a part of life but it can be managed in a healthy way
Stress is a fact of life for most of us. As Dr. Karen Swartz notes in a talk posted on the Johns Hopkins Medicine YouTube channel, “stress is universal,” and even good things cause stress. Whatever its source, though, stress has a direct impact on our emotional and physical health, and of course on our ability to be as productive as we want to be. Thus understanding what stress is, what causes it, what effects it has, and–most important–what we can do about it is crucial to our ability to make a meaningfully productive life.
What is stress?
Put simply, stress is our body’s response to events that occur in our lives.
What are some of the sources of stress in women?
Results of a 2023 survey by the American Psychological Association include reports by women of the following sources of stress: health and finances at the top of the list; family responsibilities and relationships are reported as “key stressors”; career responsibilities and job insecurity;
What are the symptoms of stress in women?
According to an article on Healthline, “Women may experience stress differently from men due to a combination of biological, psychological, and sociocultural factors. Hormonal fluctuations, social and cultural roles, and biological vulnerabilities can influence these responses.”
Another article cites a 2023 survey by the American Psychological Association that found that “women tend to report higher levels of stress and experience more physical and emotional symptoms than men.” The APA website includes an article that notes “some research suggests women are more likely to internalize stress—leading more readily to both physical and mental disorders—while men tend to externalize it in the form of aggression or impulsivity.”
Chronic stress can result in a multitude of symptoms in women, including emotional, cognitive, and physical symptoms. Those symptoms can include:
Emotional symptoms can include:
- irritability and mood swings
- anxiety or worry
- depression
- feeling overwhelmed or helpless
- decreased interest in activities
- decreased libido
Physical symptoms can include:
- headaches or migraine
- difficulty sleeping
- fatigue
- changes in appetite, such as eating in excess or loss of appetite
- muscle tension
- back pain
- weakened immune system
- increased blood pressure
- heart problems
- digestive issues, such as stomach aches or nausea
- menstrual irregularities or changes
- skin issues, such as acne or rashes
Examples of cognitive symptoms include:
- difficulty making decisions
- forgetfulness or brain fog
- racing thoughts
- difficulty focusing or staying on task
What impact does it have on our productivity?
Considering the effects and symptoms of stress we’ve already discussed, it’s easy to see how chronic stress can have a negative effect on our productivity — both our ability to get things done and our ability to make a life that matters.
What can we do to manage stress and minimize its impact?
Managing stress effectively involves a combination of lifestyle changes, relaxation techniques, and positive thinking. One UK-based therapy group summarizes what they call the five As of stress management, grouping these stress management techniques into two categories: change the situation or change your response:
Under “change the situation,” they offer two techniques:
- Avoid the Stressor – this includes avoiding stress that results from carelessness or procrastination, or eliminating or limiting exposure to stressors that you can control, such as technology or a cluttered or chaotic workspace
- Alter the Stressor – this is about making adjustments to your routine, such as implementing time management strategies, communicating with others to avoid misunderstandings, or brainstorming solutions
Under “change your response,” they suggest three techniques:
- Adapt to the Stressor – “Recognising that life is unpredictable, plans can alter, and emergencies occur is fundamental. The 555 rule helps gain perspective — wait five minutes before stressing over an issue and consider if it will matter in the next five years. If not, only allow yourself to stress for 5 minutes and then move on. Adapting to stress by compromising, changing perceptions, and remaining flexible allows you to navigate challenges effectively.” They encourage us to cultivate flexibility, incorporate mindfulness, and improve our emotional intelligence, with specific suggestions for each of these.
- Accept the Stressor – If a situation can’t be avoided or altered, look for ways to accept it by focusing on what you can control, viewing challenges as an opportunity for learning and self-improvement, and practicing forgiveness for the sake of your own emotional health.
- Be Active – This recognizes the stress-reducing effects of moving our bodies, including enhancing memory, mood, and sleep while reducing tension. Recommendations here including implementing a regular exercise routine, exploring activities like yoga and tai chi for “a holistic approach to stress reduction,” and engaging in creative outlets like painting, writing, or playing a musical instrument, all of which can help with emotional expression.
Summarizing recommendations from a variety of sources I looked at (see links below for more ideas), here are some ways to manage stress, all of which can fit within that matrix of the 5 As of stress reduction:
1. Take care of your body.
- Exercise Regularly: Physical activity helps release endorphins, which can improve your mood and reduce stress. This doesn’t require you to commit to an hour at the gym every day. You can start achieving positive results by taking a 15-minute walk each day, or even just taking the stairs more often or parking at the back of the grocery store parking lot.
- Maintain a Healthy Diet: Eating nutritious foods can help your body cope better with stress.
- Get Adequate Sleep: Quality sleep is crucial for overall health and stress management. Getting enough sleep is a challenge for many of us. Some recommendations for those of us who struggle with getting enough sleep include using sleep aids like white noise or a sleep mask; mastering the art of the power nap; setting up pre-bedtime routines that contribute to getting to sleep, including turning off all screens an hour or more before bedtime, avoiding eating in the last hour or so before bedtime, taking a relaxing bath, listening to soothing music; controlling the temperature in your bedroom (cooler is better). For me, as I’ve said, the Calm sleep stories, listened to through a Bluetooth headband speaker, have made a huge difference in my ability to get to sleep.
- Limit Caffeine and Alcohol: Both can increase anxiety and disrupt sleep patterns, and thus contribute to increased stress and its effects on our mind, emotions, and body.
2. Take care of your mind.
- Practice Mindfulness and Meditation: Mindfulness and meditation techniques can help you stay grounded and reduce anxiety.
- Deep Breathing Exercises: Simple breathing exercises can help calm your mind and reduce stress.
- Practice Positive Thinking: So often our stress response is triggered, not by the events or circumstances, but by how we think about them. And studies have shown that optimism improves health
- Focus on positive thoughts and avoid negative self-talk.
- Initiate a gratitude practice.
- Train yourself to accept change as an opportunity instead of a threat. (This one’s a challenge for me.)
3. Time Management:
- Prioritize tasks and break them into manageable steps to avoid feeling overwhelmed.
- Reflect on the sources of stress in your own life and consider whether any of them can be eliminated (or at least reduced) by offloading tasks and commitments–either by delegating or by simply pruning them from your list.
- Say no more often
4. Stay Organized
- Keep your environment and tasks organized to reduce chaos and stress. This not only reduces the stress caused by chaos (as women are shown to be more negatively affected by clutter), but also helps improve your ability to cope with everyday stressors.
5. Set Realistic Goals
- Be realistic about what you can achieve to avoid unnecessary pressure. Think about the things we discussed in episode 493 about managing expectations
6. Take Breaks
- Give yourself regular breaks to rest and recharge.
7. Connect with Others
- Spend time with family and friends to build a support network. Plenty of studies show social isolation reduces the ability to cope with stress and also has negative effects on our minds and our bodies. Whether as part of a religious community or an interest-based club, building solid friendships can contribute to our emotional and physical well-being.
8. Hobbies and Leisure Activities
- Engage in activities you enjoy to take your mind off stressors. One article on WebMD notes that “Having a sense of adventure can help you reduce stress.” and encourages us to “Tune in to your dreams. Find things to be passionate about. Find a hobby. Be creative!”
9. Seek Professional Help
- If stress becomes overwhelming, consider talking to a therapist or counselor.
10. Laugh More
- Humor and laughter can help reduce stress hormones and improve your mood.
Closing thoughts
Stress is a normal result of navigating everyday life. A certain amount of stress can actually motivate us toward achievement of personal and professional goals. But when we have no relief from stress, when it becomes chronic, it can result in negative effects on our minds, emotions, and bodies. Stress cannot be entirely eliminated, but integrating some of these techniques into your daily routine can help you manage stress more effectively.
What do you think?
What are the biggest sources of stress in your life, and what helps you manage the stress you experience? Post your thoughts and suggestions in the comments section below or in The Productive Woman Community Facebook group, or email me
Resources and Link
- Women and Stress
- 5 Ways to Reduce Stress – 5A’s Stress Technique – Newcastle-Reflexions Counselling & Psychotherapy
- Stressed Out? 5 Tips for Women to Stay Heart Healthy | Johns Hopkins Medicine
- Tips to Reduce Stress in Women Over 50
- Women and Stress | American Heart Association
- How Women Can Relieve Stress and Stay Healthy
- Stress Management – Women’s Health – Associates for Women’s Medicine – Syracuse NY Gynecologist, Gynecology, Obstetrics, OBGYN, OB Physicians, Syracuse New York, Fayetteville, North Syracuse, Liverpool
- 7 Ways to Manage Your Stress | Office on Women’s Health
- (11) A Woman’s Journey | Why Managing Stress is So Important – YouTube
- Three Tips For Managing Stress – Women’s College Hospital – YouTube
- Best Tips to Relieve Stress and Anxiety in Women | Women’s Health Network
- What are the ABC’s of stress management? Explain. – Brainly.in
- Women say they’re stressed, misunderstood, and alone
- 7 Tips for Stress Management | Guadalupe Regional Medical Center
- Symptoms of stress in women: Signs and tips to manage stress
- Symptoms of Stress in Women: Emotional, Cognitive, Physical
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It’s great to see these thoughts so concisely written / put together. This has been one of the most helpful birds eye view podcasts I’ve listened to since the podcast on productivity with partners.
Thank you for putting it together!