Why is anxiety more common in women? Plus, 8 tips to cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn why women are twice as likely to experience anxiety as men. Plus, 8 mindful coping strategies to reduce women's anxiety and boost mental health.
Anxiety is a common mental health issue that affects millions of people worldwide, but studies have shown that women are twice as likely to experience anxiety as men. Understanding why the numbers show such a clear gender gap means understanding differences in order to provide better support and solutions for everyone. With greater awareness, we can explore mindful coping strategies that can help ourselves and the women in our lives address anxiety with confidence and lead happier, more balanced lives.
Why is anxiety more common in women?
Research indicates that biological, psychological, and social factors all may play a part in the increased rates of anxiety for women. These anxiety factors could possibly influence how women respond to both internal and external factors differently than cisgender men.
Anxiety in cisgender women could possibly stem from a wide variety of biological, psychological, and societal factors, each perhaps adding complexities to the experience of anxiety.
Biologically, women go through various hormonal changes throughout their lives—such as menstruation, pregnancy, and menopause—which may impact their mood and could possibly make them more likely to develop anxiety.
Psychologically, women who have both personal and professional roles they are deeply engaged in, and these may affect their stress and anxiety levels.
Societally, pressures around gender roles, expectations, and experiences of discrimination or violence could exacerbate feelings of anxiety. Recognizing these factors, understanding and addressing the unique challenges women face in managing anxiety.
What causes anxiety in women?
The causes of anxiety in women are a collection of life experiences, biological predispositions, and the societal roles that shape a woman's world.
Biological factors
Biologically, most women’s bodies are in a constant cycle of change from the onset of menstruation through to menopause. Hormonal fluctuations, particularly those related to the menstrual cycle, pregnancy, and menopause, may have a significant impact on mood and anxiety levels. Estrogen and progesterone—two hormones that fluctuate throughout most women’s lives—may also play a key role in regulating mood and may contribute to the heightened risk of anxiety disorders.
Psychological factors
Women are often socialized to be more in tune with their emotions and the emotions of others. This heightened empathy, and emotional sensitivity is a significant strength in many contexts but could also make women more susceptible to stress and anxiety. Societal expectations for women to serve as the primary caregivers in families may place an enormous emotional and mental burden on women. Attempting to balance this with personal and professional aspirations and to manage multiple roles effectively may contribute significantly to feelings of anxiety.
Societal and environmental factors
Women often face unique pressures and expectations, including pervasive issues of sexism. From career obstacles and wage disparities to societal expectations about appearance and behavior, navigating gender inequality can significantly impact a woman's mental health. These societal pressures may compound the stress women experience daily, contributing to higher levels of anxiety. Women are also more likely to be victims of sexual abuse and domestic violence, experiences that may lead to long-term anxiety disorders, including PTSD.
💙 If you are experiencing domestic abuse, help is available. The domestic abuse hotline phone number is (800) 799-7233. There are additional resources for people in the UK.
How mindfulness practices can boost women’s mental health
Integrating mindfulness practices into your daily life is a great way to boost your mental health, and it’s especially beneficial for women impacted by anxiety. Mindfulness, the practice of being fully present and engaged in the moment without judgment, may offer women a path to better understand and manage their emotions, leading to significant improvements in overall wellbeing.
Mindfulness encourages a kind, non-judgmental awareness of one's thoughts, feelings, and surroundings. This approach helps to break the cycle of automatic, negative thought patterns that often accompany anxiety. By supporting a sense of calm and acceptance, mindfulness practices may reduce the intensity of anxiety symptoms.
Given the unique pressures and challenges faced by women—ranging from hormonal fluctuations to societal expectations—mindfulness may offer a way to navigate these with grace and resilience. It can help cultivate a sense of inner stability and strength, making it easier to cope with stress and anxiety. Mindfulness practices have been shown to improve mood, enhance focus, and increase emotional regulation, contributing to a more balanced and fulfilling life.
Mindfulness practices to boost mental health
Mindfulness practices not only provide immediate relief from the symptoms of anxiety but can also contribute to your long-term mental health and support a more peaceful, centered life.
Meditation: This practice invites us to sit quietly and focus on our breath or a mantra, to cultivate a calm awareness. Regular meditation can significantly lower stress levels, reduce anxiety, and improve mental clarity.
Mindful breathing: This involves paying close attention to our breath, noticing each inhale and exhale. This practice can help calm the mind and body and act as a quick and effective way to feel more centered in moments of stress.
Body scans: This involves slowly focusing attention on different parts of our body, observing sensations without judgment. Body scans can promote relaxation and a deeper connection to the body, often revealing areas of tension and stress that need attention.
Mindful movement: Practices such as yoga and tai chi combine physical movement with mindful awareness, enhancing our physical health while also helping to reduce anxiety and improve mood.
Nature walks: Spending time in nature—with mindful attention to the surroundings—can have a restorative effect on our mental health, reducing stress and enhancing feelings of happiness and wellbeing.
8 coping strategies for anxiety relief
These coping strategies can help women navigate anxiety with greater ease and confidence. Mindful coping strategies are more than just tools for managing anxiety in the moment— they help us lay the foundations of resilience and emotional wellbeing. Incorporating these mindful coping strategies into your routine isn’t about being perfect. It's about making small, consistent changes that add up over time.
1. Try meditation
A regular meditation practice helps create a space of stillness, in which thoughts and worries can be observed without judgment. This mindful coping strategy can significantly lower stress levels, enhance emotional health, and reduce anxiety. Even a few minutes a day can make a noticeable difference to your mental state.
💙 Start small with the One-Minute Reset for a great way to slow down quickly.
2. Explore breathwork
By focusing on and controlling your breath, you can activate your body's natural relaxation response, reducing anxiety and promoting a sense of calm. Techniques like deep breathing, the 4–7–8 method, or box breathing can act as an anchor, bringing you back to the present moment and away from anxious thoughts.
💙 Try to Reset With the Breath, which can help you find calm during stressful moments.
3. Practice journaling
Journaling gives you a safe space to express and process your thoughts and feelings. This practice can be especially therapeutic and helpful for women dealing with anxiety, as it allows for the exploration and identification of triggers, patterns, and coping mechanisms. Writing down your experiences can also offer clarity and a new perspective, making navigating challenging emotions easier.
💙 Listen to the Rolling Thunderstorm soundscape to make your journaling session even more serene.
4. Exercise
Exercise sometimes releases feel-good chemicals in your brain that may act as natural painkillers or mood elevators. Whether it’s a brisk walk, yoga, or a dance class, finding an activity you enjoy can significantly reduce anxiety and improve your mood.
💙 Consider incorporating Mel Mah’s Daily Move into your routine.
5. Give therapy a go
Seeking the support of a professional therapist can be a transformative step for women dealing with anxiety. Therapy offers a safe and confidential space to explore your feelings, understand the roots of your anxiety, and learn effective coping strategies. Cognitive behavioral therapy (CBT), in particular, is highly effective in treating anxiety disorders and helping to change negative thought patterns and behaviors.
6. Explore mindfulness practices
Incorporating mindfulness into your daily routine can enhance your ability to manage anxiety. Mindfulness practices, such as mindful eating, walking, or simply engaging fully with the present moment, can help break the cycle of anxious thoughts by encouraging a state of awareness and acceptance.
💙 Even walking can be an opportunity to tune into mindfulness. Try our Mindful Walking meditation to see if it works for you.
7. Connect with nature
Natural settings offer a sense of peace and spaciousness. These feelings can reduce feelings of confinement and overwhelm, which may be common among people with anxiety. Whether it's a walk in the park, gardening, or sitting by a body of water, connecting with the natural world can provide a significant boost to your mental wellbeing.
💙 If you can’t get outside, bring nature to you with our Rain on Leaves soundscape.
8. Build a support network
Surrounding yourself with understanding and supportive people can make a world of difference in managing anxiety. Sharing your experiences with friends, family, or support groups can provide comfort, advice, and a reminder that you're not alone in your journey.
💙 Meaningful Practice for Meaningful Friendship are guided meditations that can help you strengthen your relationships.
Women’s anxiety FAQs
What is the 3-3-3 rule for anxiety?
The 3-3-3 rule is a simple mindfulness technique designed to help ground someone experiencing anxiety. When you feel anxious thoughts overwhelming you, start by naming three things you can see around you. It could be anything from a book on your desk to a bird outside your window. Next, identify three sounds you can hear at the moment. This might be the hum of a computer, distant traffic, or the sound of your own breathing. Finally, move three parts of your body. Wiggle your toes, tap your fingers, and shrug your shoulders. This practice helps bring your focus back to the present, reducing the intensity of anxiety by anchoring you in the here and now.
How to help a woman with anxiety?
Helping a woman with anxiety starts with offering a compassionate and non-judgmental space for her to express her feelings and experiences. Listen actively and empathetically, without rushing to offer solutions or dismiss her concerns. Encourage her to explore and identify what coping strategies work best for her, whether it’s through mindfulness practices, therapy, or physical exercise. Support her in seeking professional help if anxiety significantly impacts her life. Small acts of understanding and reassurance can also make a big difference—such as offering to accompany her to a therapy session or joining her in a mindfulness activity. The goal is to provide support by respecting her pace and choices on her journey toward managing anxiety.
When does anxiety peak in women?
Anxiety can peak in women during times of significant hormonal changes and life transitions. This includes periods such as puberty, pre-menstrual phases, pregnancy, postpartum, and menopause. Each of these stages brings its own set of challenges and hormonal fluctuations, which can affect a woman's emotional and mental wellbeing. However, it's essential to note that anxiety doesn't have a set timeline and can be influenced by various factors at any stage in life, including stress, trauma, and external pressures. Understanding these patterns can help in recognizing and addressing anxiety more effectively.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
