HW410

Stress: Critical Issues in Management and Prevention

Unit 9 Final Project

Samantha Parker

HW410: Stress: Critical Issues in Management and Prevention

January 19th, 2021

It's no secret that everyone regardless of age or gender can become overwhelmed by

stress. Studies show that on average, women tend to be more vocal about reporting their rising

stress levels (American Psychological Association, 2012). There are plenty of things in a

woman’s life that can induce stress both from a mental and physical perspective. A woman's

cycle, her ability to become pregnant, menopause, and a litany of external stressors can cause

women to feel overwhelmed and drowned in stress. These stressors can cause a woman to not

behave like herself, lash out in frustration as well as increase likelihood of depressive

thoughts. I chose women as my population size for this assignment because this is something

deeply personal to me. Being a young woman myself with a mother going through

menopause, identifying ways to help women minimize stress is important.  Through

meditation, exercise, and eating a healthy diet one can help reduce levels of physical and

mental stress. Committing to making changes for the better is never easy, but there are

professionals with the resources and tools to make this transition to a healthier less stressed

lifestyle easier. 

A person experiences stress whenever their body undergoes some change causing their

body to react with either an emotional, physical or mental response to that stimuli (Cleveland

Clinic, 2015). Stress is normal and in small doses healthy. Stress can be measured in several

ways. There are both physical, mental and emotional signs of stress. Measuring blood

pressure is a good way of gauging physical stress, while perhaps a questionnaire would be

best for assessing emotional stress levels. 

Women undergo specific forms of stress that men will never experience. Physical

stressors such as a woman's monthly cycle, pregnancy and menopause can be both physically,
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mentally and emotionally exhausting. Women are also under intense pressure to be nurturers

and good mothers. Combine that with a desire to succeed in the workplace and be financially

stable and it's easy to understand why women these days feel so overwhelmed. There is also

the stress that is not exclusive to women that they must undergo. Things like stress

surrounding body image and food habits, trying to maintain friendships or a marriage, and

stress related to time management all plague women as well as men. Many of these stressors

are important to consider in every population but again, so many of them are specific to

women alone. These causes of stress can all have serious effects on a woman’s health from a

mental, emotional, and physical perspective. Let’s look at some of effects of some female

specific stressors. 

A woman’s monthly cycle is known to cause the fluctuation of hormones. A period is a

stressful time for all women since while on a period a woman can suffer from light physical

symptoms like headaches as well as mental and emotional symptoms like depression and

anger (Leonard, 2020). Menopause can cause similar emotional mood swings in women who

are in their late 40’s and 50’s. Stress that menopause puts on the body is a bit different

though. Menopause causes hot flashes and night sweats. Women who are pregnant are also

prone to intense bouts of physical, emotions, and mental stress. The strain put on a woman’s

body while growing a child in the womb is astronomical. That physical stress causes women

to become sick, have swollen feet and hands as well as all sorts of aches and pains throughout

the body. 

Once a woman has had children the stressors don't cease to exist. A woman could

develop post-partum depression. On top of that she must then undergo the emotional and

mental stress of being a good mother and nurturer.  The stress of ensuring that a child is being
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well cared for can cause women to burn out and feel helpless and unable to cope with day to

day life. Finding enough hours in the day is difficult for anyone but especially women Who

are mothers. Feeling rushed or that one does not have enough time in the day to properly take

care of themselves, the children and other responsibilities can cause mental and emotional

fatigue. Many mothers in the U.S also work full time jobs. Studies show that the US is in last

place when it comes to workplaces supporting families and children (Escalante, 2016). Many

women who are already feeling overwhelmed with stress from parenting must also struggle

with balancing a job and all the stress that in entails. If a woman is a single mother remaining

financially stable is even more difficult. 

Now let’s consider other stressors that everyone encounters and how they impact

women specifically. A person’s body image can truly affect their happiness and self-

confidence. Women especially are subjected to unrealistic beauty standards by the media and

are often scrutinized for their appearance. This can cause low self-worth which can trigger

eating disorders. Women who want to become thinner may resort to changing their eating

habits and resort to not eating at all or vomiting after eating. This can cause serious health

issues and even more mental and emotional stress. The last stressor I will be discussing is

balancing relationships with partners and friends. Studies show that married women report

higher levels of stress than single women, with one-third claiming that they have experienced

a great deal of stress in the past month compared with one in five single women (American

Psychological Association, 2012). Trying to properly balance life, children, and relationships

with friends, family and a spouse can be incredibly taxing on a persons’ mental and emotional

wellbeing. 
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While all these stressors seem inescapable, there are ways to mitigate and minimize

daily stressors and their negative effects. Firstly, Meditation is incredibly beneficial for

anyone suffering from stress both acute and chronic. When a person takes just 10 mins to

meditate their heart rate and blood pressure will all go down (Seaward, 2018). Meditating

frequently is associated with lower levels of chronic pain and lower levels of anxiety and

depression (Thorpe & Link, 2020). Meditation would be especially good for women of all

ages as it will help women find a moment to be mindful and ground themselves. Women with

children could really benefit from taking a moment to focus on themselves and allow

themselves a brief 10 mins of peace. Another way to lower stress levels is through frequent

exercise. Exercise is shown to improve wellbeing from a physical, mental and emotional

standpoint. It pumps up the levels of endorphins in the body improving mood and self-

confidence (Mayo Clinic, 2020). For women who are struggling with their body image or with

feeling pent up emotions, exercise can be a positive and healthy outlet for blowing off steam.

Lastly, a great way to help mitigate stress is through visiting a holistic medicine practitioner.

Whether it be aromatherapy, massage, or even yoga or a type of art therapy. Finding ways to

connect with yourself while being guided by a professional can be very relaxing and

beneficial for stress reduction. 

I would implement this program by asking the client to start slow. Trying to force

someone into too much too quickly can cause burn out and they could drop the program

altogether. We want to find that sweet spot where it’s not too overwhelming, but the benefits

can be felt. I will ask them to commit to the program for at least 8 weeks. I will also highly

suggest they keep a journal of their journey through the program. Not only for them to track
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their own progress but for them to show me if they feel comfortable doing so. I would

recommend they start with brief 5-minute meditations 4 times a week. Then as they find that

easy to manage, I will recommend they begin exercising twice a week if they do not already. I

won’t give them goals or restrictions on what they can do as exercise. I just want them to do

their best and enjoy whatever activity they are doing.  If they are already active, I will

recommend that they add another day of exercise. It doesn’t have to be another day in a gym

lifting weights. In fact, just a brisk walk outside in nature can be more beneficial to aid in

stress reduction. I would like them to document in the journal how they feel after doing those

activities. Lastly, I will recommend that once a week they reach out to a holistic medicine

practitioner. I will give them some resources and allow them to choose whichever they believe

would be most beneficial to them at the time. I will also include professionals that offer

services in different price ranges so that they will be sure to afford these visits. I will ask them

to document their emotions and how their body feels after visiting them as well. The key to

this program is going to be finding moments of mindfulness and documenting them.

Eventually the more the client documents their experiences the more mindful they become.  

Two resources I would give them would include a massage therapist and a yoga

instructor. I believe yoga to be one of the most beneficial ways to treat stress as it helps

improve physical health by being a fitness activity at the same time improving mental,

emotional, and spiritual health by being a meditation practice. There are varying types of

yoga classes one could take. Some may find hot yoga to be exciting as it helps detoxify the

body through intense sweating. Women who are menopausal or pregnant might find calming

restorative, or flexibility yoga to be more their speed! I would also recommend a massage

therapist for women as a way to reduce stress. Women who are undergoing stress from pain or
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emotional trauma can benefit from massage. There are many different types of massage that

can cater to the client’s specific needs, even pregnant and menopausal women. 

The success of this program will be gauged by whether or not the client learns tools to

help themselves manage stress effectively. I don't expect the women that follow this plan to

be stress free for the rest of their lives. That's not realistic. What I do want is for them to feel

they have learned techniques that can help them cope with being a woman in whatever life

stage they are in. By having conversations with my client and gauging their ability to manage

and stave off stress, I will know whether or not the plan is successful.

In conclusion, this plan that encompasses three easy tools for managing stress can

greatly benefit women of all ages and emotional states. By using mindful journaling

accompanied with meditation, exercise, and holistic practices women can find a way to

destress and take better care of themselves. Often times women are so focused on caring for

others and meeting their children’s needs that they neglect taking god care of themselves.

Women with menopause or undergoing pregnancy are even more likely to experience high

levels of stress both physical and emotional. It is my hope that this simple plan can meet

women where they are and help them rise above the stress, god knows, we all are enduring.
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References

American Psychological Association. (2012). Gender and Stress. Retrieved January 19, 2021,

from https://www.apa.org/news/press/releases/stress/2010/gender-stress

Cleveland Clinic. (2015, February 05). Stress. Retrieved January 18, 2021, from

https://my.clevelandclinic.org/health/articles/11874-stress#:~:text=Stress%20is%20the

%20body's%20reaction,your%20body%2C%20and%20your%20thoughts.

Escalante, D. (2019, March 06). Mothers Are Drowning in Stress. Retrieved January 23, 2021,

from https://www.psychologytoday.com/us/blog/shouldstorm/201903/mothers-are-

drowning-in-stress

Leonard, J. (2020, January 15). Depression during period: Why it happens, and what to do.

Retrieved January 23, 2021, from

https://www.medicalnewstoday.com/articles/327490#:~:text=Feeling%20depressed

%20before%20and%20during,)%2C%20including%20moodiness%20and%20headaches.

Mayo Clinic. (2020, August 18). Exercise and stress. Retrieved January 23, 2021, from

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-

stress/art-20044469

Seaward, B. (2018). Managing stress: Principles and strategies for health and well-being (9th

ed.). Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2019). A mindfulness-based stress reduction workbook (2nd ed.).

New Harbinger Publications.

Thorpe, M., & Link, R. (2020, October 27). Benefits of Medtation. Retrieved 2021, from

https://www.healthline.com/nutrition/12-benefits-of-meditation#2.-Controls-anxiety