Anxiety in Women: How To Spot the Signs and Manage Your Symptoms
Most of us are no strangers to at least a little bit of anxiety. Giving a presentation at work or in school, going on a first date, visiting somewhere new for the first time – any number of situations can result in butterflies in our stomachs.
When we’re feeling on-edge most of the time, it’s a different story. But it’s no less common: nearly 40 million people in the United States struggle with Generalized Anxiety Disorder (GAD) in any given year. 1
While GAD impacts both men and women, anxiety in women is nearly twice as prevalent.
Anxiety In Women
Women report symptoms of anxiety nearly twice as often as men, but the “why” is a bit of a mixed bag.
Anxiety has a wide range of causes – from health- or hormone-related to circumstances like relational dynamics, work stress, or childcare. Across the board, women still tend to take on the lion’s share of caretaking responsibilities, whether that’s within romantic or familial relationships, or with children. This leaves women prone to higher levels of stress and burnout, especially when combined with the pressures of a job or career.
There’s also a possibility that stigmas surrounding men and mental healthcare prevent more men from reporting anxiety symptoms, inflating the perceived gap in experience.
Regardless of the reason, we know that anxiety in women is rampant – and it’s gotten worse.
Why Is Anxiety More Common in Women and Girls?
The COVID-19 pandemic has had far-reaching effects. Mental health, in general, has steadily declined – and women and girls have been disproportionately affected. 2
From nurses to social workers, midwives, etc., more than 70 percent of health workers worldwide are women. In the United States alone, 78 percent of all hospital jobs, 70 percent of pharmacy jobs, and 51 percent of grocery store jobs are held by women – putting them on the frontlines of the pandemic in all kinds of ways. 3
Add this to mounting childcare responsibilities as schools have largely remained closed for months on end, caregiving obligations for sick family and friends, and a sharp increase in domestic violence cases since the start of the pandemic.
Signs & Symptoms of Anxiety in Women
So how do you know if what you’re experiencing is just a little bit of stress – versus a full-blown anxiety disorder?
Some of the most common signs and symptoms of anxiety in women are as follows:
Worry or tension that seems unrelated to the present moment and/or doesn’t go away after the stressful event has passed
New or heightened fears over everyday tasks or routines
Mood swings or irritability
Physical symptoms like trembling, experiencing muscle twitches, or suddenly feeling like it’s difficult to swallow
Frequent headaches, stomach aches, or nausea
Muscle aches and body pain
Difficulty paying attention or staying focused
Feeling tired all of the time and/or experiencing sleep disturbances, like insomnia or not being able to sleep through the night
Lightheadedness, shallow breathing, or shortness of breath
Feeling like you have to use the bathroom more frequently
If you can rule out medical reasons for these symptoms, you might very well be experiencing an anxiety disorder.
Managing Anxiety in a Crisis
Knowing you’re struggling with anxiety can be a really helpful first step in managing your symptoms. But after that, what can you do to feel calm again?
Managing anxiety during a crisis like the COVID-19 pandemic can feel overwhelming. Thankfully, you can do a lot to ease your symptoms, no matter what’s causing them.
Name and Accept Your Feelings
Emotional granularity is the concept of getting specific about how you’re feeling. Learning to use more descriptive words to pinpoint your emotions can help you make better decisions about what you need at any given moment.
Don’t try to talk yourself out of your feelings! Accept them without judgement and allow them to pass, as best you can.
Engage in Real Self-Care
Scrolling through social media might give us the idea that “self-care” means pampering ourselves – going on lavish vacations, paying top dollar for grooming services, or going on shopping sprees. And while those things can be fun sometimes, real self-care often looks boring by comparison: getting enough sleep, eating healthy foods, staying hydrated, moving our bodies in ways that feel good, and resting before we’re showing signs of burnout, not after.
Establish a Routine
Anxiety can be triggered when we feel like we have no control over what’s happening around us. Routines can be helpful in allowing us to regain some measure of control over our days. Getting up and going to bed at the same time every day, engaging in habits like making the bed or eating breakfast in our favorite spot, and taking a walk at lunchtime can all lessen our overall anxiety.
Plan Things To Look Forward To
Try looking ahead and planning things you can look forward to. Whether that’s a socially-distanced camping trip, a phone call or Zoom check-in with a close friend, or a regular class you can attend in person, getting outside our comfort zones, and connecting with others can refresh and renew our perspective. Try to plan a handful of activities or check-ins every month.
Control Your Media Intake
We live in a fast-paced world where we’re always connected to media of some sort. This constant external stimuli can be exhausting. Resist the urge to pay attention all day every day – turn your email notifications off and set aside dedicated times throughout the day to check your inbox; choose one or two trusted news sources and be deliberate about how often you read or watch; and be mindful of what you’re absorbing when you log online.
Avoid “Doomscrolling”
Doomscrolling is just what it sounds like – scrolling endlessly through all of the scary stuff on our various news feeds. Social media platforms and many news sites are purposely designed to hook our attention and keep us coming back for more. But the only people who benefit from this are the advertisers who want our eyes on their products! Otherwise, these designs and algorithms tend to be really harmful for the rest of us.
Be intentional about the people and accounts you follow on social media. If you often find yourself depressed or overwhelmed as you browse their content, consider unfollowing. At the very least, step away from the screen for a while to ground yourself in the present moment once again.
See a Therapist Who Specializes in Anxiety in Women
The best thing you can do for yourself if you’re struggling with an anxiety disorder is see a qualified therapist who can help you work through your complex thoughts and emotions.
A therapist can help you make sense of how you’re feeling and what you’re experiencing on a daily basis.
Are you struggling with anxiety, depression, or traumatic memories? Let’s talk. >>
ENDNOTES
1 https://adaa.org/understanding-anxiety
2 https://www.baylor.edu/communityconnection/news.php?action=story&story=222809
3 https://apps.who.int/iris/bitstream/handle/10665/311314/WHO-HIS-HWF-Gender-WP1-2019.1-eng.pdf
