Healthy Lifestyle,  Mental Health,  Mom Life,  Stepmom Life

16 Highly Effective Stress Management Techniques for Women

Hi friends and welcome back to the blog! Today I am going to share with you 16 highly effective stress management techniques for women.

Currently, with the state of the world as it is, stress affects us allno one is immune. There is a lot of unknown right now due to the pandemic and everything that it is affecting.

However, thanks to my new friend Jill, who wrote the below post, we now have 16 stress management techniques from which to learn, utilize, and benefit.

Jill DeMasi is a lifestyle blogger, Licensed Massage Therapist, and a Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress on her blog The Heart of Wellness.


Before we get into the post, I’d love for you to check out a few of my more recent posts. I know you will love them:

Also, I would absolutely love it if you shared this post on Pinterest, Facebook, and Twitter! The more shares, the more women who will be positively influenced by these stress management techniques!

Now, let’s get to it!

This post may contain affiliate links, which means I receive a commission if you choose to purchase through links I provide (at no extra cost to you). As an Amazon Associate I earn from qualifying purchases.

16 Highly Effective Stress Management Techniques for Women

As a Massage Therapist, I see every day how stress affects people’s emotional and physical health.

For a long time, I didn’t realize how much chronic stress impacts the different systems of our body. 

Have you ever considered how lifestyle choices plus stress can lead to mental and physiological conditions and disease?

What is important to understand is that there are 5 ways that stress affects both your mind and your body. You have more control over your health than you think!

Physical Signs of Stress

stress management techniques

Our bodies are able to adapt to a certain level of dysfunction and have an amazing ability to manage some stress for us.

There are many signs of distress in our bodies before we suffer from an injury, condition, or disease.

Physical signs of stress include body aches and pains, limited movement in joints, weakness, fatigue from lack of good sleep, brain fog, digestive issues, or decreased energy levels and stiffness. Please don’t fall victim to thinking these symptoms are always related to age.

It is critical to have an awareness of how stress is affecting your health and to know that you are in some control of what happens.

These are three stress management techniques to manage the physical effects of stress:

  • Doing a little movement every day is helpful to combat stress because it releases those “happy” hormones. 
  • Sit outside in nature. You will be surprised at how much of a positive impact this can have.
  • Have a daily stretching routine. This will help with flexibility and helps to detox the body as well.

Emotional Signs of Stress

stress management techniques

The emotional responses of stress can be irritability, frustration, anger, anxiety, and depression.

Not expressing your feelings and holding stuff in can lead to all of these outcomes.  There are many positive and healthy ways to deal with emotional stress.

These are four stress management techniques to manage the emotional effects of stress:

  • Talk with a trusted friend or loved one or find a support group, coach, or therapist. Everyone needs a little extra support once in a while to overcome obstacles.
  • Say positive affirmations (*FREE AFFIRMATIONS PRINTABLE AT THE BOTTOM OF THE POST*). Write them down and repeat daily. Doing this consistently helps to break the negative thought patterns we all tend to have sometimes.
  • Start a daily breathing practice.  Take some deep breaths in and out. This helps to stop that fight or flight response and a simple way to shorten anxiety attacks.
  • Try meditation, prayer, and a gratitude practice. Just a few minutes to yourself to quiet your mind is helpful to cope with stress. There are many great apps out there to help with all of these.

Food is a Stressor

stress management techniques

Do you know that nutrition is a chemical stressor to the body?

Consuming a diet full of sugar, white flour, processed foods, and gluten is highly inflammatory and can make your joints and muscles stiff and tense and cause weight gain.

These diets are also traced back to many chronic illnesses as well.

These are two stress management techniques you can use in order to combat the effects of food stressors:

  • Try an elimination diet. Cut out those inflammatory foods and notice increased energy and better sleep. Eating less processed foods will help to improve digestion and when the gut is healthy you are less likely to have issues in other areas of your body.  You can still enjoy treats but try to limit them. I know it’s hard but your body will thank you for it!
  • Contact a trained Dietitian to get some additional help with which foods are good for your body type. This will help you get on the right path as opposed to falling prey to the many fad diets out there.

Stress & Your Environment

stress management techniques

The environment we surround ourselves in can cause a huge amount of stress.

At times, we all have work and family stress.

Where you find yourself every day has an impact on your health. You always have a choice whether or not to stay in a toxic environment

We definitely can’t change our families but we do have the choice of who we spend time with. Having a loving and supportive social network is proven to reduce stress.

These are four stress management techniques in regard to your environment:

  • Make an effort to surround yourself with the positive people in your life and limit the negative interaction.
  • Find something to laugh at every day.
  • Schedule fun activities into your calendar to give you something to look forward to.
  • Limit chemicals in your home. Look for natural cleaners that have fewer chemicals. You would be shocked at how these chemicals cause havoc on the nervous system which affects all other systems of the body.

Keep the Faith

stress management techniques

Having solid values and spiritual beliefs goes a long way in helping to reduce stress; it takes away the fear and worries you may have or at least puts things into perspective.

Being hopeful and understanding that everything happens for a reason has been tremendously helpful in my own battles with stress.

Negative thinking perpetuates more negative stuff to happen. Nurturing a positive mindset helps to manage stress levels.

Here are three stress management techniques to help you in the realm of faith and hope:

  • Figure out your purpose. Having a purpose in life and helping others has really made it so much easier for me to function.
  • Live in the moment. Be present with yourself and others and be aware of what’s going on around you.
  • Have a spiritual practice, whatever this means to you. Believing in a higher power keeps stress from becoming overwhelming.

The Bigger Picture

stress management techniques

Once I had an understanding of the 5 Aspects of Whole Health™© that I learned in coaching school, my perspective changed tremendously.  As a refresher, those are: Physical, Emotional, Nutritional, Environmental, and Spiritual.

They outline a big picture of how everything is connected and are all equally important in how they impact health and disease.

Stress can be so harmful if it goes untreated. Being aware of how stress affects you is the first step in treating stress. Knowledge is powerful!

Try to incorporate more self-care and stress management into your daily life. I promise by doing so it will help you become the best version of yourself and will improve your overall health and mindset.

Tell me in the comments: what is one way you are going to manage your stress today?

Disclaimer: The information contained in this document is for general education purposes only and is not intended to treat, cure, or prevent any disease or medical conditions. Check with your health practitioner before making diet and lifestyle changes.


Thank you so much for this insightful, helpful post on stress management techniques for women, Jill! This really did help me in understanding all the ways in which stress affects our minds and bodies.

I know I have learned numerous new tips to combating stress in my every day life, as I am sure you have too!

Remember, if you’d like to read more from Jill, head to her blog The Heart of Wellness now. She would love if you subscribed to her blog to get notified of new posts and helpful tips as they come out!


Next Steps

If you are new here, welcome! Be sure to read more about me by going here!

If you are a stepmom, or know of one, please head to The Stubborn Stepmom – a section on my blog devoted to stepmoms and unique struggles we have being part of blended families.

If you’re a blogger, like me, or in the social media business, check out Leslie W. Business Babes – a section on my blog devoted to helping businesswomen start or maintain their blogging & social media businesses. So many resources there (free ones too!)

I hope you enjoyed this. Make sure you sign up for my email list below so that you never miss a blog post by me!

Take care & as always, thanks for reading!

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Sara @
1 year ago

Oh man, as much as I didn’t want to hear and accept this information as true for me – you really laid it all out there! Thanks for letting me know why my back has been killing me lately. I will definitely have to try some of these techniques. Thank you so much for sharing this!

1 year ago

This was such a good read. I always have to remove myself from toxic people and environments or they will completely bring my mood down. Talking to my friends and family is one of the best ways I’ve learned to overcome stress.