Women and Stress: A Physiological and Psychological Perspective

Stress is an inevitable part of life. However, for many women, stress is not simply a reaction to an isolated event, it is an ongoing state shaped by the demands of work, caregiving, relationships, societal expectations, and the internal pressure to excel in every role. Over time, this form of chronic stress can become internalized, normalized, and even invisible, until the body or mind begins to show signs of distress.

As a personal coach working closely with women across all stages of life, I see firsthand how persistent stress alters physical health, impacts psychological well-being, and impairs cognitive function. This is not about weakness or lack of resilience. This is about biology, social structure, and the often overlooked mental load that disproportionately affects women.

What Makes Stress in Women Different?

Research has consistently demonstrated that women not only report higher stress levels than men, but also experience it differently. Factors that contribute to this disparity include:

• Neuroendocrine and hormonal responses: Estrogen and progesterone (main hormones of a woman’s body) interact with stress hormones like cortisol, influencing emotional reactivity and stress regulation.
  

• Psychosocial dynamics: Women are more likely to juggle caregiving roles while also working full-time jobs. They are often socialized to prioritize others’ needs over their own.
  

• Societal pressure and internal expectations: The pressure to be productive, emotionally available, and physically healthy all at once can lead to a chronic state of overexertion, or commonly called these days as “burnout”.

These variables converge to create a scenario in which stress becomes both persistent and under-recognized. They are sneaky and won’t exactly present as the exact image of how stress looks like. It is simply lurking in your habits, in your ways of living, in your daily life. That without knowing, you’re already wearing it your whole body. 

Recognizing the Signs of Chronic Stress

Women may not always identify their symptoms as stress-related, particularly when those symptoms become part of daily life. Chronic stress manifests across multiple domains:

Physically:

• Headaches and migraines

• Muscle tension, particularly in the neck, shoulders, or jaw

• Digestive disturbances such as bloating or irritable bowel patterns

• Fatigue or low energy despite rest

• Sleep disturbances, including difficulty falling or staying asleep

• Reduced libido

Psychologically and Emotionally:

• Irritability or persistent mood changes

• Anxiety, nervousness, or a sense of dread

• Depressive symptoms such as loss of interest or hopelessness

• Emotional numbness or apathy

Cognitively:

• Poor concentration and memory lapses

• Indecisiveness or mental fatigue

• Overwhelm, even with routine tasks

Socially and Behaviorally:

• Withdrawal from friends or family

• Difficulty maintaining boundaries

• Increased reliance on coping mechanisms such as alcohol, excessive screen time, or overeating

What Are the Long-Term Consequences of Unmanaged Stress?

Chronic stress is not just a mental state, it is a biological process with long-term consequences. Left unaddressed, stress can contribute to:

• Cardiovascular diseases (common to women which is hypertension, heart attack and stroke)

• Immune dysregulation (increased susceptibility to illness)

• Endocrine disruption (including menstrual irregularities or early menopause)

• Mental health conditions (such as generalized anxiety, depression, or panic disorder)

• Musculoskeletal issues and chronic pain

• Metabolic dysfunction (such as weight gain and insulin resistance)

Evidence-Based Approaches to Managing Stress

Stress management is not about simply “relaxing” or being more positive. It requires a structured, intentional approach. The following strategies are grounded in clinical research and can be adapted to individual needs:

1. Change how you see it. Actively challenge distorted thought patterns. Recognize the difference between pressure and priority. Reshape internal narratives from obligation to agency. This may be difficult to do as building habits doesn’t happen overnight, it must be built with consistency. At first, it might be unfamiliar, uncomfortable and you don’t know where it’s  going. But that’s exactly how reframing looks like, it gets you off the path you’re not supposed to go due to it giving you a lot of stress. If you’ll start now, you’ll spend more days harvesting its fruits.
   

2. Regulate your nervous system. Incorporate daily practices such as diaphragmatic breathing, progressive muscle relaxation, or grounding techniques to lower physiological arousal. The best way to start  this is to pause/slow down, stop rushing. Even if you’ll do it 5 minutes faster, you’ll still get where you are. Do it intently. Start by brushing your teeth slowly, humming to a song, doing a walk without the aim to just do this in a 5km, do it like you really wanted to see the trees. Slow. Slow it down. Not everything in life should be hurried. Hurried things only resort to brokenness and more stress.
   

3. Release your stress through movement. Engage in regular physical activity, particularly forms that combine cardiovascular and strength components. Even brief walks can modulate cortisol and elevate mood. You know what they say, “Depression hates a moving target.” So you need to move. Go to the gym, no matter what you feel. There’s more to life than what you feel. Orangetheory Fitness welcomes anyone no matter what their story is, they will meet you where you are. Plus you’ll build a community. Remember, not participating in any forms of holistic community, pays for inconvenience. You can try any gym near you, but if I have one to recommend, it’s definitely Orangetheory Fitness.
   

4. Build simple habits for restful sleep. Prioritize 7–9 hours of sleep, with consistent bedtime routines, limited screen exposure before bed, and regulated caffeine intake. Sleeping is the time where your nervous system spends its most time regulating itself. If this keeps disrupted you’ll wake up still feeling tired and restless.
   

5. Start eating smart. Emphasize an anti-inflammatory diet, high in fiber, lean protein, omega-3 fatty acids, and antioxidant-rich foods, to support neurochemical balance. It is important to know what your body wants to eat. Not out of emotions, rather what you think when you’re glowing the most. What time stamps are you comfortable with your regular eating times? Assess if your body is responding well to that nutritional plan that you have. If you can spend so much time planning other things, planning one for yourself to stay healthy must not be any less important.
   

6. Ask for help. Cognitive-behavioral therapy, acceptance and commitment therapy, and somatic therapies have shown efficacy in managing chronic stress responses. Asking for help is not a sign of weakness. Not all who went to therapy is mentally ill. Getting a professional check and help means you value yourself and you know that there is something you need to pour. If you’ll help yourself you can help others better.
   

7. Set your boundaries. Learn to say “no” without guilt. Understand that overextension is not a badge of honor. Protect your time, energy, and psychological space. Remember, self-empathy without boundaries is self-destruction. You cannot say no and think you have the endless time of the world. You are a human being, you are limited, you are definite, you can only cater a certain amount of things. You don’t have superpowers and most of all you are not a savior. Learn to say no, and if they insist, let them, “No.” is enough explanation why.
   

8. Find a community. Cultivate emotionally safe relationships. Isolation amplifies stress; community helps buffer it. Tick off the idea that we owe no one, we do owe everyone (not at the expense of your personal boundaries), we owe everyone connection, human beings need to have the sense of belongingness, being alone only triggers stress more and might eventually lead to worse symptoms, like feeling neglected or abandoned. Be bold. Be cringe. Do not be afraid to look stupid (you don’t, it’s just your head theatrically telling you you are, but you’re not). Connect.

Ladies, remember this. 

Stress is not a character flaw. It is a biological and emotional response to the pressures of life, and in many cases, the unrealistic demands placed on women today. Recognizing stress is the first step. Addressing it with evidence-based strategies and compassionate care is the next.

If you feel that your stress is impacting your ability to function or feel well, seek professional support. Whether through your primary care provider, therapist, personal coach, or specialist in women’s health, there are resources available to help you recalibrate.

You do not need to navigate this alone.

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To live intently, 

Adryenne

Certified Nutrition & Fitness Coach | Health Educator | Women’s Wellness Specialist

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