We live in a fast-paced world—career, family, social media… As a result, stress has become an unavoidable part of life, weighing heavily on women’s emotional wellbeing. But stress isn’t always bad! In small doses, it can push us to overcome challenges and improve performance. However, when it becomes chronic, it takes a serious toll on both mental and physical health. The good news? There are effective ways to regain control and restore balance.

Between mental load, professional pressures, and societal expectations, women often juggle multiple roles. One of the primary culprits is the invisible weight of domestic and family responsibilities, also known as the mental load.

When poorly managed, chronic stress can deeply impact both psychological and physical health.

Physical Health:

Chronic stress increases the risk of cardiovascular diseases by raising blood pressure and straining the heart. It also disrupts hormonal balance, as cortisol can interfere with the menstrual cycle and worsen PMS symptoms. The immune system weakens, making the body more vulnerable to infections. Additionally, stress leads to sleep disturbances, including insomnia and frequent nighttime awakenings, which further contribute to fatigue.

Mental Health:

Prolonged stress makes it harder for the brain to regulate emotions, increasing the likelihood of anxiety and depression. Women balancing careers and home life are particularly susceptible to burnout and exhaustion. The constant pressure to "do it all" can also lead to low self-esteem and excessive self-criticism.

1. Learn to Delegate and Say No

Many women take on numerous responsibilities, often out of habit or fear of burdening others. However, setting boundaries is crucial. Tasks should be distributed more evenly within the household, and asking for help should never be a source of guilt. Saying no to excessive commitments is a powerful way to reclaim mental space.

2. Stay Active to Manage Stress

Physical activity is one of the most effective natural stress relievers. It boosts endorphin production, the body’s "feel-good" hormones that help reduce tension. Cardio exercises like running, swimming, and cycling help release built-up stress, while yoga, stretching, and Pilates promote relaxation for both the body and mind. Walking outdoors is also a great way to clear your head and gain perspective.

Regular exercise trains the body to shift between stress and recovery phases, making it more resilient to daily pressures.

3. Use Nutrition to Regulate Stress

What we eat has a direct impact on mental health and hormone balance. Certain foods improve mood and reduce anxiety. Healthy fats, such as those found in avocados, olive oil, and fatty fish, nourish the brain. Magnesium-rich foods like dark chocolate and almonds help ease tension, while vitamins B and C from citrus fruits and whole grains support the nervous system.

On the other hand, excessive caffeine, refined sugar, and ultra-processed foods should be avoided, as they can contribute to irritability and energy crashes.

4. Harness the Power of Breathing and Meditation

Breathing exercises are a simple yet highly effective tool for stress management. Cardiac coherence breathing, where you inhale for five seconds and exhale for five seconds for five minutes, can quickly restore calm. Meditation, even for just a few minutes a day, helps quiet the mind and improve emotional resilience.

These techniques can be practiced anywhere—on public transport, before an important meeting, or at bedtime to improve sleep quality.

5. Prioritize Sleep and Rest

Lack of sleep increases cortisol levels, making stress management even more challenging. Reducing screen time before bed, establishing a relaxing bedtime routine (such as reading, taking a warm bath, or listening to soothing music), and maintaining a consistent sleep schedule—even on weekends—can significantly improve sleep quality and reduce irritability.

6. Take Time for Yourself

Self-care is not a luxury; it’s a necessity. Taking time to unwind without guilt is essential for maintaining mental balance. Listening to music, reading a book, or engaging in a creative hobby can help relieve stress. Scheduling these activities in advance ensures they don’t get overlooked.

7. Seek Support When Needed

Talking about stress is already a step toward relief. Sharing feelings with a trusted friend or family member can help, but if anxiety becomes overwhelming, seeking professional support is crucial. Therapy, coaching, or joining a mental health support group can provide valuable tools for stress management.

Stress is a part of life, but it shouldn’t control it. By adopting simple habits—setting boundaries, staying active, eating well, practicing relaxation techniques, and prioritizing mental health—it’s possible to regain a sense of calm and balance.

Need a wellness break? Discover how Aspria can help you relax and restore emotional wellbeing in your daily life.

About the Author

After 15 years in the corporate world, Monica Schettino specialized in physical and mental wellbeing. Her holistic approach combines nutrition, fitness, and stress management to enhance vitality and prevent burnout.

For personalized guidance, meet Monica at Aspria Royal La Rasante, where she provides individual coaching for those looking to optimize their health and wellbeing.