As women, we face numerous stressors throughout our lives – we are the ones who are more likely to manage our careers while taking care of everyone else with little time to take care of ourselves. Most of us have dealt with sexism at some point in our careers, and many are now dealing with gendered ageism. We have likely had to handle all kinds of relationship challenges and probably some financial challenges. And when we feel like we are dealing with more stress than we can handle, many of us have tried to suck it up and keep going because we didn’t want to let anyone down.
When we allow stressful situations to overwhelm us, we give up our power. We lose some of our influence and effectiveness when excessively stressed for prolonged periods. Or, our tempers may flare, and we may have difficulty concentrating. We also may lose some of our power as stress takes a toll on our bodies and our minds.
Constant stress can present some serious health problems. It can increase our blood pressure, compromise our immune system, and make us more vulnerable to various illnesses. Author of The XX Brain Lisa Mosconi, Ph.D., warns that stress can kill us because it contributes to many deadly diseases, including heart disease, cancer, lung disease, and dementia.
Dr. Mosconi points out when we experience stress, and our cortisol levels increase, it can intensify the symptoms we might experience in menopause. In addition, stress is harder on women’s brains than men’s brains, making us more susceptible to memory loss later in life. In fact, some research has suggested as women get older, their stress responses are significantly stronger than are men’s responses. Harvard Health Publishing reports because women are “more susceptible to emotional stress,” it puts us at risk for strokes.
Stress-Reduction Strategies
Finding useful strategies for dealing with stress may help us develop more stress-related resilience. Here are five simple stress reduction strategies any of us can incorporate into our lives:
- Exercise: An article from Harvard Medical School indicates aerobic, and other forms of exercise can reduce stress hormones such as adrenaline and cortisol. Exercise can also help improve our overall physical condition.
- Pet Interactions: A 2018 newsletter from the National Institutes of Health reports that interactions with pets may reduce stress levels and increase overall mood. Some evidence suggests our interactions with pets can lower cortisol levels and blood pressure. (For all my pet-loving friends, you know what I’m talking about here.)
- Laughter: According to the Mayo Clinic, a good laugh is also good for stress reduction. It can help soothe tensions and improve our mood. Laughter draws in “oxygen-rich air” and stimulates our organs. It can also stimulate circulation and help our muscles relax. In addition, laughter may help boost our immune system and improve our overall mood.
When I start watching too much negative news on television or online, I feel additional stress beginning to grip me. One of the ways I cleanse myself of negative stress is to watch laugh-out-loud comedy movies. While each of us has our own idea of what is funny, I rented Poms (2019) with Diane Keaton on Amazon Prime two years after it was initially released; I was still laughing after the movie ended.
- Attitude: A WebMD article recommends keeping a gratitude journal to help push out adverse events. Cultivating an attitude of gratitude can also help reduce stress levels by potentially lowering cortisol levels.
- Connections: Connecting to others can reduce stress. As women, many of us seek social support when feeling anxious to ‘talk out’ our troubles. Research also indicates helping others, which is associated with increased positive emotions, is another way to reduce our stress.
Note: This post is an excerpt from a manuscript I am completing titled Refusing to Be Invisible: How Women 50+ Can Use Their Power to Challenge Gendered Ageism. I have included several more stress reduction strategies in my manuscript.