BLOG 08 - STRESS MANAGEMENT FOR WORKING WOMEN

STRESS MANAGEMENT FOR WORKING WOMEN

People and Organizations (Assignment MBA of London Metropolitan University) by Shehani Perera

There are many symptoms of stress. Each woman reacts to stress in unique ways (Cleveland Clinic , 2023). Common symptoms of stress in women include:

  • Physical - Headaches, difficulty sleeping, tiredness, overeating/under eating, skin problems, drug and alcohol misuse, lack of energy, upset stomach, less interest in sex/other things you used to enjoy.
  • Emotional - Anxiety, depression, anger, unhappiness, irritability, feelings of being out of control, mood swings, frustration.
  • Mental - Forgetfulness, worry, can’t make decisions, negative thinking, lack of focus, boredom.
  • Occupational - Work overload, long hours, tense relations, poor concentration, unfulfilling job.
  • Social - Less intimacy, isolation, family problems, loneliness.

Women in particular face a unique set of challenges at work due to issues like childcare and interpersonal relationships, explains Johns Hopkins psychologist Jennifer Haythornthwaite, Ph.D., director of the John Hopkins Center for Mind-Body Research (John Hopkins Medicine, 2023).

Stress happens when there’s an imbalance between the demands of a situation and a person’s resources for managing it, says Haythornthwaite.

“Think of the brain as stress central,” she says. It’s responsible for organizing the stress response that happens throughout your body.

The Most Common Sources of Work Stress

Stress produces physical symptoms, and many of its roots can be traced to the workplace. Here are Haythornthwaite’s top sources of on-the-job stress.

  • Work-life balance. Nowadays, women are spending more hours working than ever before, leaving less time for personal obligations. “More often than not, women are still the caretakers for children and are involved in elder care,” says Haythornthwaite (John Hopkins Medicine, 2023). 
  • Relationships. “The inflexibility of work environments is a huge stressor for women,” says Haythornthwaite (John Hopkins Medicine, 2023). For instance, some women might want to telecommute or maintain nontraditional hours to enable them to fulfill personal obligations, but many employers still dislike flexible working arrangements (John Hopkins Medicine, 2023). Other women struggle with pervasive issues, like sexism or discrimination.
  • Technology. Mobile devices, laptops and smartphones, creep into our personal time, “Some people may leave the office at 6 o’clock, but they’re checking their email in bed,” says Haythornthwaite (John Hopkins Medicine, 2023). Ever-present technology makes it more difficult for already time-strapped women to unplug from work and to have any real downtime.

Tips to Cope with Stress 

1.     Exercise

Incorporate regular spurts of movement into the day, particularly if you spend most of your time sitting behind a desk (John Hopkins Medicine, 2023). The exercise doesn’t need to be vigorous. Even short daytime walks are helpful. Use a fitness tracker or app on the phone to track the progress.

2.     Sleep

“The health effects of sleep are unbelievable. As a society, we haven’t given it enough priority,” Haythornthwaite says (John Hopkins Medicine, 2023). Sleep boosts mood and helps to deal with daily challenges more effectively. Wind down two hours prior to bed by stopping work, and avoid caffeine beginning in the late afternoon. Studies suggest that mobile phone use in adults can ruin your chances of getting a good night’s sleep. Shut off your devices in the evening and wake up at the same time each day to allow your body’s natural sleeping rhythm to express itself (John Hopkins Medicine, 2023).

3.     Seek out happiness

“Find time for pleasure and joy,” Haythornthwaite advises (John Hopkins Medicine, 2023). Prioritize hobbies and do them on a regular basis, whether it’s family time or community activism. Purpose and meaning in the life is key to job satisfaction.

4.     Social support

Treat your social network as a stress buffer that boosts health and longevity, Haythornthwaite says (John Hopkins Medicine, 2023). Social group doesn’t have to be large, as long as it supports the sense of connection and shared experience. Friendship and connectedness are critical to being able to cope with stressors.

 

Conclusion

Women will continue to experience different kind of stress in their lives. A personal wellness plan with built-in periods of recovery and self-care can help women manage stress and empower themselves to make healthy life changes (Cleveland Clinic , 2023). Applying simple tips which to save time, balance work-life will have a positive effect on professional growth and the organization too.

 

References

Cleveland Clinic , 2023. Women and Stress. [Online]
Available at: https://my.clevelandclinic.org/health/articles/5545-women-and-stress#:~:text=Exercise%2C%20practice%20relaxation%20techniques%20(yoga,Mental.
[Accessed 25 08 2023].

John Hopkins Medicine, 2023. Stress on the Job: 4 Tips for Working Women. [Online]
Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/stress-on-the-job-4-tips-for-working-women
[Accessed 25 08 2023].

 

 

Comments

  1. Hisshanthi WanasingheAugust 25, 2023 at 11:56 AM

    Your blog is a testament to the power of storytelling.
    I’m always eager to read your next chapter.

    ReplyDelete
  2. BhuvanaAugust 25, 2023 at 12:41 PM

    You've crafted a highly informative and insightful piece on stress management for working women. Your article effectively highlights the unique challenges women face in the workplace and provides practical tips for coping with stress. The incorporation of expert insights and actionable advice demonstrates a thorough understanding of the topic. Well done!

    ReplyDelete
  3. Sachini FernandoAugust 26, 2023 at 10:22 AM

    Insightful article and explained nicely. Stress is a normal part of life, but it can be especially challenging for working women. They may face a number of stressors, including balancing work and family responsibilities, dealing with discrimination and harassment, and feeling pressure to succeed.

    ReplyDelete
  4. Asitha RukshaniAugust 27, 2023 at 7:15 PM

    Hi Shehani

    you have brought to spotlight an often overlooked topic.
    Stress in women manifests in various ways, including physical symptoms like headaches, difficulty sleeping, and tiredness, emotional symptoms like anxiety, depression, and anger, mental symptoms like forgetfulness, occupational issues like work overload, and social symptoms like less intimacy and loneliness.

    ReplyDelete
  5. Nilantha de SilvaAugust 28, 2023 at 5:17 PM

    Interesting article Shehani ! Women face ongoing stress, but a personalized wellness plan with self-care can help them manage it and feel empowered (Cleveland Clinic, 2023). Simple time-saving tips for work-life balance boost personal growth and benefit the organization.

    ReplyDelete
  6. Maneesha PereraAugust 30, 2023 at 2:50 PM

    Stress is a response to excessive pressure or demands placed on an individual. This response manifests as physical, emotional, and psychological symptoms and signs. When the workplace demands exceed a worker’s capacity to handle them, burnout results.
    revealed that women were more stressed than men in the different markets in those countries, with more female respondents than men reporting trouble sleeping, poor management of their health, and financial stress.

    ReplyDelete
  7. Jenifer ShanAugust 30, 2023 at 11:28 PM

    Women, in particular, have particular types of challenges at work due to factors such as parenting and interpersonal relationships, according to Johns Hopkins. Haythornthwaite elaborates When there is an imbalance between the demands of a situation and a person's resources for dealing with it, stress occurs. "Think of the brain as stress central," she advises. It is in charge of coordinating the stress reaction that occurs throughout your body. (Stress on the Job: 4 Tips for Working Women, 2021)What are some of the most common sources of stress for working women, and how might these stressors affect their general well-being and performance at work and at home?

    ReplyDelete

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