Feeling stressed out?  If you are like many other women, you are probably carrying a higher burden of stress than you should.  Women often have to juggle many roles including spouse, mother, caregiver, friend, and/or worker. 

With so much going on in your life, it may seem impossible to find ways to de-stress.  But it is important that you do.  Your health depends on it.

Stress Affects Your Body and Your Health

Everyone experiences stress from time to time.  But left unmanaged, stress can cause changes in your body that make you more likely to get sick.  Stress can play a role in such problems as trouble sleeping, headaches, constipation, diarrhea, irritability, lack of energy, lack of concentration, eating too much or not enough, anger, stomach cramping and bloating, skin problems such as hives, depression, anxiety, weight gain or loss, heart trouble, high blood pressure, irritable bowel syndromes, diabetes, increased risk for asthma and arthritis flare-ups, neck and/or back pain, less sexual desire, and harder to get pregnant.

Tips for Handling Your Stress

Listen to your body, so you know when stress is affecting your health.  When it is, take actions to manage your stress.  Here are some ways:

• Relax.  Take time to unwind in a way that works for you. Try deep breathing, yoga, meditation, or massage. Take a few minutes to sit and listen to soothing music or read a book.

• Make time for yourself. No matter how busy your schedule, take at least 15 minutes each day to do something for yourself, like a bubble bath, going for a walk, or calling a friend.

• Sleep. With enough sleep, you can handle your problems better and reduce your chances of getting sick.  Try to get at least 7 to 9 hours of sleep every night.

• Eat healthy. Fuel up with fruits, vegetables, and whole-grain foods. 

• Get moving. Physical activity reduces muscle tension and can improve your mood. 

• Talk to friends. Find a friend who is a good listener and nonjudgmental to help you work through your stress. 

• Get help from a professional if you need it .

• Compromise. Sometimes, it’s not always worth the stress to argue.

• Write down your thoughts. 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.

• Get a hobby. Find something you enjoy doing.

• Set limits. When it comes to doing things for work and your family, figure out what you can really do.  Don’t be afraid to say NO to requests for your time and energy.

• Think ahead and plan 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.

Source:  “Stress and Your Health,” 2005 Daybook—Generations: Women’s Health Across the Lifespan, National Women’s Health Information Center , www.4woman.gov.