Understanding and managing anxiety: a gender perspective
Research by Dr. Zia Stratos & Greg Que
Reviewed by Lilly Barton
Anxiety is a universal emotion experienced by everyone at some point in their lives. It's a natural response to perceived threats, helping us stay alert and focused. However, for some, anxiety can become a persistent and overwhelming presence, impacting their mental and physical well-being. When it comes to anxiety, it's crucial to consider how it affects different groups, especially women, who often face unique challenges in managing stress-induced mental health problems.
Gender and Anxiety
Women have long been reported to be more susceptible to stress-induced mental health problems, including depression and anxiety disorders. Research highlights several key reasons for this phenomenon:
1. Brain Differences: Studies at the Yale University School of Medicine have shown differences in how men and women's brains respond to stress. Men tend to engage action- and planning-oriented parts of their brains, while women's brains focus on visualising and emotionally processing the experience. This distinction could make women more prone to ruminating on their stressors, potentially exacerbating anxiety.
2. Coping Mechanisms: Women often cope with stress by talking about their feelings and anxieties. This verbal expression can be a therapeutic release, but it may also prolong the experience of stress. Moreover, in stressful situations, women release oxytocin, the "bonding" hormone, which might be an evolutionary response to form protective groups.
3. Hormones and Health: As women age, they tend to experience more stressful events than men or younger women. Chronic stress has been linked to an increased risk of chronic diseases, such as type 2 diabetes, particularly in older women. Additionally, high levels of the stress hormone cortisol have been associated with brain shrinkage and impaired memory, with a more pronounced effect in women.
4. Exercise as a Protective Tool: Women are less likely than men to exercise regularly, which could be due to family responsibilities and full-time jobs. However, exercise is a powerful preventative tool against cognitive decline, dementia, depression, and diabetes, especially for women. For women between 40-65, a high level of cardiovascular fitness can reduce the risk of Alzheimer's disease by 30%.
5. Sleep Matters: Women generally need more sleep than men but often struggle with falling and staying asleep. Sleep deprivation can exacerbate anxiety and other mental health issues.
Managing Anxiety
Greg emphasises the importance of understanding anxiety as a natural response to perceived threats. Here are some key points to consider when managing anxiety:
1. The Fight-Flight-Freeze Response: Learning about the body's fight-flight-freeze response and the role of adrenaline can be helpful in managing anxiety.
2. Challenging Unhelpful Thoughts: It's normal to experience unhelpful thinking habits during anxiety. Practising to challenge these thoughts is essential.
3. Safety Behaviours: Recognise if safety behaviours are occurring and work on challenging and reducing them.
4. Self-Care: Self-care strategies like talking to someone, deep breathing techniques, journaling, and problem-solving can help manage anxiety.
5. Diet, Sleep, and Exercise: Pay attention to your diet, get enough sleep, and prioritise regular exercise as these factors significantly impact mental health.
6. Gradual Exposure: Avoiding situations that trigger anxiety can reinforce fear. Gradual exposure and behavioural experiments can be helpful in reducing anxiety.
Anxiety Disorders: Anxiety can manifest as various disorders, such as Generalised Anxiety Disorder (GAD), Obsessive-Compulsive Disorder (OCD), phobias, and Post-Traumatic Stress Disorder (PTSD). Seeking professional support, like cognitive-behavioural therapy (CBT), can be highly effective in managing these conditions.
In Conclusion
Anxiety is a normal human emotion, but its management is crucial, especially for women who may face unique challenges. Understanding the gender-specific aspects of anxiety and adopting effective strategies, including self-care and seeking professional help when needed, can lead to better mental health outcomes. Remember, anxiety can be managed, and with the right tools and support, individuals can lead fulfilling lives.
Please see some links to studies below:
https://journals.sagepub.com/doi/full/10.1177/00368504221135469
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8885083/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3425245/
https://scholar.harvard.edu/marianabockarova/files/tend-and-befriend.pdf
https://www.frontiersin.org/articles/10.3389/fpubh.2021.640454/full