Are Women More Prone to Anxiety?
Have you ever felt anxiety creeping in during a hectic day, questioning if you’re alone in this experience? If you've wondered why certain worries weigh heavier on women, you're not alone. The conversation about gender differences in anxiety and female anxiety disorders is increasingly important as we seek to understand its difficulties and share our experiences.
In this blog, we’ll talk about why women are more prone to anxiety disorders, what are the possible causes and effective ways to overcome anxiety.
Why is anxiety higher in girls?
Stress and anxiety in women are higher than in men due to several reasons. From puberty until about age 50, women are twice as likely as men to experience anxiety disorders, often starting earlier in life.
In fact, in the year 2022, An estimated 264 million people worldwide struggle with anxiety disorders. Women face a higher risk, being nearly twice as likely as men to receive a diagnosis in their lifetime. In the past year, the prevalence of any anxiety disorder stood at 23.4% for females compared to just 14.3% for males, says the Anxiety & Depression Association of America.
Variations in brain chemistry may partly explain these differences. Women’s fight-or-flight response tends to activate more easily and remains heightened longer than in men, largely due to the effects of estrogen and progesterone.
The neurotransmitter serotonin plays an important role in how we respond to stress and anxiety, and evidence suggests that women process serotonin more slowly than men.
Recent research has also indicated that women are more sensitive to low levels of corticotropin-releasing factor (CRF). This hormone controls the stress responses, which makes them twice as vulnerable to stress-related disorders.
What are the 5 common anxiety symptoms in women?
Five common anxiety symptoms in women are:
1. Excessive worry: Continuous and uncontrollable thoughts about various aspects of life, such as education, work, health, or relationships.
2. Restlessness: A feeling of being on edge or unable to relax, often accompanied by difficulty sitting still.
3. Fatigue: Chronic tiredness or exhaustion, even after enough rest, can result from constant worry and stress.
4. Physical symptoms: These can include raised heart rate, sweating, trembling, muscle tension, or gastrointestinal issues.
5. Difficulty in concentrating: Trouble focusing or mind going blank, often stemming from overwhelming feelings of anxiety.
What are the common anxiety disorders in women?
The most common female anxiety disorders are
1. Generalised anxiety disorder (GAD): This disorder is marked by Continuous and uncontrollable worry or mental stress about day-to-day activities like work, health, or relationships.
2. Panic disorder: Women with these disorders experience sudden panic attacks, which are intense episodes of fear that come on quickly. Panic attacks can cause physical symptoms like an increased heart rate, shortness of breath, and dizziness, leaving individuals feeling overwhelmed.
3. Social anxiety disorder: This involves a deep fear of social situations. Women with this disorder may avoid gatherings or public speaking because they worry about being judged or embarrassed, making it hard to connect with others.
4. Specific Phobias: Involves extreme fear of particular objects or situations, such as heights, spiders, or flying, often leading to avoidance behaviours.
5. Post-Traumatic Stress Disorder (PTSD): Can develop after experiencing or witnessing a traumatic event. Symptoms may include flashbacks, nightmares, and severe anxiety related to reminders of the trauma.
What are the biggest causes of anxiety in women?
The causes of women's anxiety are:
1. Hormonal changes: Fluctuations during menstrual cycles, pregnancy, and menopause can cause significant mood shifts and stress.
2. Pre and post-menopause: Many women experience increased anxiety during menopause because of the transition afterwards, largely due to hormonal changes.
3. Stress from daily life: Women often balance multiple roles like being caregivers, working, and managing a household, which can create chronic stress.
4. Post-partum anxiety: After having a baby, many women face anxiety linked to sleep deprivation, body image issues, and the pressures of new parenthood.
5. Societal expectations: Cultural norms about beauty, career success, and family life can add extra pressure, leading to anxiety.
6. Trauma and abuse: A history of trauma, whether emotional, physical, or sexual, can significantly increase the risk of anxiety disorders.
7. Mental health history: Women with a personal or family history of anxiety or other mental health issues, women may be more vulnerable to anxiety themselves.
8. Workplace stress: Gender discrimination and challenges in the workplace can heighten stress levels and contribute to anxiety.
9. Social isolation: Feeling disconnected from support systems or lacking social connections can intensify feelings of anxiety.
10. Financial stress: Worries about job security, income, and overall economic stability can be major causes of anxiety for many women.
How can I check my anxiety level at home?
Here are 3 effective ways to check anxiety levels at home:
1. Self-reflection: Write down your feelings and identify triggers in a daily journal. Ask yourself how often you feel anxious and whether your worries are excessive. So you can easily identify your triggers and avoid them.
2. Anxiety scales: Use a standardised self-assessment tool like the Generalised Anxiety Disorder 7-item scale (GAD-7) to rate your symptoms.
3. Mood tracking apps: Use apps designed to track your mood and anxiety levels, helping you identify patterns and triggers over time.
How to heal anxiety?
Here are 10 effective ways to deal with anxiety and stress:
1. Practice mindfulness: You can try mindfulness meditation or yoga to stay present and reduce anxious thoughts. Focus on your breath and observe your thoughts without judgment.
2. Exercise regularly: Regular physical activity releases endorphins, which can enhance mood and reduce anxiety. Try to get at least 30 minutes of moderate exercise most days.
3. Deep breathing techniques: Use deep breathing exercises to calm your nervous system. Try inhaling for four counts, holding for four, and exhaling for four.
4. A big NO to caffeine and alcohol: Try to avoid stimulants and depressants that can worsen anxiety. You can opt for herbal teas or fresh juices instead.
5. Daily routine: Create a daily routine and stick to it, as this can provide structure and a sense of control, helping to relieve feelings of anxiety.
6. Connect with nature: Spend time outdoors in nature, which can have a calming effect and improve overall well-being.
7. Practice gratitude: Keep a gratitude journal to focus on positive aspects of your life. Writing down what you’re thankful for can shift your perspective.
8. Listen to soothing music: Create a playlist of calming songs you love to listen to.
You can also try this song, "Weightless," by Marconi Union, which has been clinically proven to reduce anxiety by 65% and normal “physiological resting rates” by 35%.
9. Talk about it: Share your feelings with family, friends, or a therapist. Also, there is no shame in going for therapy. Talking about your anxiety can help you process it and feel less isolated.
10. Use the 3-3-3 rule: When feeling anxious, ground yourself by identifying three things you can see, three sounds you can hear, and moving three parts of your body, like moving your fingers or tapping your feet. This quick exercise helps you to stay in the present moment, reducing anxiety.
Frequently Asked Questions (FAQs)
1. What does anxiety look like in a woman?
Anxiety in women can manifest as excessive worry, emotional distress, and irritability, along with physical symptoms like rapid heartbeat and fatigue. Behavioural changes may include avoidance of certain situations, while cognitive symptoms often involve difficulty concentrating and racing thoughts. Sleep disturbances are also common.
2. How to calm your girlfriend's anxiety?
To calm your girlfriend's anxiety, actively listen to her feelings and validate her emotions. Encourage deep breathing exercises and create a calm environment with soft music or cosy surroundings. Engaging in enjoyable activities together can also help distract her and provide comfort. Your patience and support can reduce women's anxiety.
3. What is the fastest way to resolve anxiety?
The fastest way to resolve anxiety is to practice deep breathing exercises to calm your nervous system. Engaging in physical activity, even a brief walk, can also help reduce anxiety levels. Grounding techniques, like the 3-3-3 rule, can bring your focus back to the present moment.
4. How does anxiety affect the female body?
Anxiety can lead to physical symptoms in women, including muscle tension, rapid heartbeat, migraine and gastrointestinal issues. It may also disrupt sleep patterns and weaken the immune system over time.
Final thoughts
Recognising the gender differences in anxiety is vital for addressing the unique challenges women encounter. Stress and anxiety in women often arise from a mix of biological, social, and psychological factors, resulting in higher rates of female anxiety disorders.
"Sometimes, the most productive thing you can do is relax."
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613977/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3135672/
- https://www.nimh.nih.gov/health/topics/women-and-mental-health
- https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders
Note: The information shared in this article is for general informational purposes only and should not be considered a substitute for professional medical advice. If you or someone you know is experiencing symptoms related to anxiety, it is important to consult a qualified healthcare provider or mental health professional. Always seek the guidance of a medical expert with any questions you may have regarding mental health conditions and treatment options.
