Anxiety Tips for Women: How to Manage Stress in a High-Pressure World
By ARVRA experts Gemma Bagge, Cognitive Behavioural Psychotherapist, and Nutritionist Sophie Bertrand.
Anxiety is more than just a passing feeling of stress - it’s a complex emotional and physiological response to perceived threats. For women, particularly those in demanding professional environments, anxiety can manifest differently than it does for men. Women are more likely to experience chronic stress due to societal expectations, workplace pressures, and the mental load of balancing multiple responsibilities.
According to the Mental Health Foundation, women are twice as likely to be diagnosed with anxiety disorders as men. This disparity underscores the need for effective coping strategies tailored to the unique challenges women face.
Below, we explore evidence-based anxiety tips designed for women navigating high-pressure careers and busy lives.
1. Recognise Your Triggers
Understanding what sparks your anxiety is the first step toward managing it. Keeping a stress journal - noting when and where anxiety occurs - can help identify patterns. Common triggers for professional women include:
Perfectionism and imposter syndrome
Overcommitment and difficulty saying “no”
Workplace gender bias and high expectations
Fear of failure or disappointing others
Being aware of these triggers allows you to develop strategies to reframe negative thoughts and set healthier boundaries.
2. Challenge Perfectionism and Self-Doubt
Many women feel pressure to excel in every aspect of life - career, relationships, appearance, and home life - which can fuel anxiety. Cognitive Behavioural Therapy (CBT) techniques encourage reframing these thoughts:
Instead of thinking “I have to be perfect,” try “Doing my best is enough.”
Challenge negative self-talk by fact-checking your fears - are they based on reality or self-doubt?
Embrace “good enough” thinking - perfection isn’t attainable, but progress is.
Research indicates that self-compassion reduces depression and anxiety after stress, highlighting its role in building resilience.
3. The Power of the Pause: Relaxation Techniques That Work
Women often juggle multiple roles, leaving little room for rest. Engaging the parasympathetic nervous system (“rest and digest” mode) can help counteract stress. Effective techniques include:
Guided meditation apps like Headspace or Calm
Progressive muscle relaxation to ease tension
Breathwork techniques, such as box breathing (inhale for 4, hold for 4, exhale for 4)
Even five-minute mindfulness breaks can significantly reduce cortisol levels, the stress hormone linked to anxiety.
4. Manage Worry with “Scheduled Anxiety Time”
If anxious thoughts dominate your day, try the “worry time” technique.
Set aside 15–20 minutes each day to write down worries.
Once time is up, postpone additional worrying until the next session.
Over time, this strategy teaches the brain to contain worry rather than letting it spiral.
By externalising worries, you reduce their intensity and gain more control over your thought patterns.
5. Physical Activity as an Anxiety Antidote
Regular exercise is one of the most scientifically supported methods for reducing anxiety. It lowers stress hormones (cortisol, adrenaline) while boosting endorphins.
Strength training enhances confidence and resilience.
Yoga promotes relaxation through deep breathing.
Cardio workouts help burn off nervous energy.
Even a 10-minute walk outside can provide immediate relief by shifting focus away from stressors.
6. Nutrition for a Calmer Mind
What you eat directly influences mood and anxiety levels. Key nutrients that support mental well-being include:
Omega-3 fatty acids (found in salmon, walnuts, and flaxseeds) help regulate mood.
Magnesium-rich foods (spinach, almonds, dark chocolate) support relaxation.
Complex carbs (quinoa, oats) stabilise blood sugar and prevent anxiety spikes.
Additionally, reducing caffeine intake - particularly in the afternoon - can improve sleep and lessen anxiety symptoms.
7. Set Boundaries and Protect Your Energy
Women, especially in leadership roles, often feel obligated to say “yes” to everything - whether it’s extra work responsibilities, social obligations, or emotional labour. This overcommitment can lead to burnout.
Practice assertive communication: Saying “no” is a complete sentence.
Set “non-negotiable” self-care time in your calendar.
Delegate tasks when possible, at work and at home.
Setting firm boundaries is a sign of self-respect, not selfishness.
8. Rethink Productivity and Rest
Modern hustle culture glorifies being busy, but true productivity includes rest and recovery. Research shows that strategic breaks - such as the Pomodoro Technique (25 minutes of focused work, 5-minute break) - enhance focus and prevent burnout.
Redefining success to include well-being alongside achievement is essential for long-term career sustainability.
Final Thoughts: Thriving, Not Just Surviving
For women navigating high-pressure careers, anxiety isn’t just a personal challenge - it’s often shaped by workplace culture, societal norms, and the expectation to “do it all.”
By implementing targeted anxiety management strategies, prioritising self-care, and challenging limiting beliefs, you can regain control and cultivate both professional success and emotional well-being.
