Stress in women is on the rise, small changes can make a difference

According to the National Alliance on Mental Illness, 1 in 5 adults experienced mental illness in 2020, representing approximately 53 million people. Anxiety and depression were the most common disorders -- both on the rise as a result of the COVID-19 pandemic -- and women have been more impacted than men. In early 2022, the World Health Organization issued a statement that there has been a 25% increase in prevalence of anxiety and depression across the globe.

Many people are experiencing chronic stress and feeling overwhelmed. “My patients are coming in saying, ‘I can’t take one more stressor,’” says Sarah Owens, M.S.W., LCSW, who counsels people with anxiety, depression and other life challenges at the Center for Women’s Health. Owens hears this same statement from working professionals, nurses on the frontlines, retirees, and young women alike. In other words: being overwhelmed affects everyone, of all ages and stages.

In honor of Mental Health Month, we are sharing simple tools Owens recommends to address what she calls “the new meaning of being overwhelmed” – a change brought on by the pandemic. While these tools are useful, Owens cautions that if depression, anger, sleeplessness and anxiety continue to occur, it’s important to seek help. Professional options such as in-person therapy and telehealth are one route. She also highlights the importance of connecting with your own support system, such as family, friends, or any group that is beneficial to you.

In her sessions, the first step Owens takes is to validate patients’ experiences. Many express feeling embarrassed or confused, wondering why it seems little things push them over the edge. She takes the opportunity to share with patients that what may seem like a small issue is actually sitting on top of a much larger pile of stressors.

But next, she adds that there are many changes to daily life that can help. Instead of seeing these changes as one more thing to add to your to-do list, Owens suggests approaching these options as a playground. Test out different structures, enjoy, and see what works for you:

Be kind… to yourself!
Sometimes, the first step is being aware of the things you may be saying to yourself without realizing how harsh you may be. The second step is to shift it, using compassion and grace.

“Talk to yourself like you would to a dear friend or loved one,” says Owens, who adds that this can be a challenging process. Growing this awareness takes time, so practice patience.

Get outside
“We are meant to be outside and walking most of the day,” says Owens, “But instead, we are inside and sitting most of our days.” Owens recommends going outdoors at least three times per day, even for just a few minutes. Practice breathing and nature awareness. Listen for birds or look for flowers. And, of course, embrace the rain when it shows up.

Connect with others

Staying in touch with family and friends is good for the soul. Owens suggests that even a quick text can be helpful, as can phone calls or virtual conversations. In-person get-togethers are also beneficial, when able to gather safely.

Play

There is no specific recipe here – grab your child, a friend or a pet and go play. Throw a ball, get your body moving, and be silly.  

Achieve a small task

“People need to have a sense of achievement or mastery,” says Owens, and having small goals can help. The danger is that setting too many expectations can quickly lead to feeling overwhelmed, and suddenly crawling back under the covers seems the better option.

Instead, Owens suggests thinking of it this way: “Approximate rather than abandon.” By this, she indicates choosing a tiny component of a particular activity is a more effective starting point. Make that one component be the goal. Do that piece, and then build on it. You do not have to do everything or tackle all the steps at once!

Cut back on content

There is a lot of news and information out there – online, on TV, on social media – and overconsumption can quickly become overwhelming. Limiting this time spent every day to 30 minutes can help maintain balance.

 “One more thing I hear from patients is a sense of grief and loss, even if they haven’t lost someone,” says Owens, “There is a lot of grief going on, a feeling of loss of what we were once able to do daily, to have, and to share.” Recognizing these feelings in one another can help everyone feel less alone.