April has been Stress Awareness Month since 1992 as a way to recognize and address the impact of stress on our health and wellbeing. People from all walks of life deal with stress, but Latina women in particular are vulnerable to an extra set of stressors that affects their mental health and wellness. Today we’ll talk about what those stressors are, and what can help you manage stress in your life. 

What is Stress?

According to the World Health Organization, stress can be defined as “a state of worry or mental tension caused by a difficult situation.” In reality, stress is a normal human response that prompts us to address challenges or threats in our lives. Stress can be a good thing because it motivates us to act and solve problems, but chronic stress is detrimental to your overall health. 

Though we can try to minimize stress, we can’t escape it entirely. That’s why learning strategies to help us manage stress is crucial to living a healthy life. 

What Are the Signs of Stress?

Stress manifests itself differently for everyone, but anxiety and irritability are common signs of stress. Stress can affect your sleep, your appetite, and even cause stomach pain and headaches. Research has also linked chronic stress to anxiety, depression, heart disease, and a host of other issues that impact your overall health. 

Why Are Latina Women So Stressed? 

Everyone experiences stress at different times in their lives, across all ethnicities and genders. There are a series of factors, however, that make Latina women in the United States particularly susceptible to stress and the consequences chronic stress can have on mental and physical health.

Multiple studies show that women report higher levels of stress than men, often related to concerns over work-life balance, raising children, lack of support networks, and reproductive health.

Acculturation and Immigration Stress 

Latina women in the United States are dealing with those stressors, and have the additional burdens of living in a different culture, language barriers, and racial/ethnic discrimination. Latina immigrants are living through an especially difficult moment, with anti-immigrant sentiment running wild in the political scene. 

On top of trying to raise families, work, manage a household, and get by in a strange culture, Latina immigrants are dealing with fear of deportation, family separation, discrimination, and sometimes social isolation. Interestingly, research also demonstrates that Latina and Hispanic women born in the U.S. have higher rates of depression than those who are foreign-born.

Cultural factors are at play as well. There is a strong stigma in the Latino and Hispanic culture when it comes to mental health issues, which makes it difficult to seek help or even share personal experiences with others. Latina and Hispanic women also have a higher prevalence of traumatic stress and reproductive health disparities.

What Happens If I’m Chronically Stressed?

As we said before, stress can be useful in difficult situations that require action. However, chronic stress has very negative health outcomes. The myriad stressors that Latina women in the US are facing lead to higher rates of depression and anxiety and puts them at a higher risk for cardiovascular problems, diabetes, and obesity. 

Constant stress means your body is perpetually in “fight or flight” mode, which makes it difficult or impossible to feel present and grounded. Chronic stress affects your relationships, your work, and your ability to enjoy your day-to-day life. 

The profound impact that stress has on your overall well-being is the reason that Stress Awareness Month started in the first place. So many of us long for peace and tranquility and are frustrated that it seems out of reach. 

The good news is that there are ways to better manage stress so that it’s not keeping you from living the life that you want for yourself. 

Finding Your Support System to Help Manage Stress

Research shows that having a support system is great for your mental health and can mitigate the effects of stress. Previous research has shown that these social support and social networks are particularly important for Latina immigrant women, who turn to the support of female friends and relatives throughout the immigration process.

The founders of Aldea know how crucial community is for living a healthy, independent and happy life. That’s why we put such a strong emphasis on this part of our program. All of the coaching and counseling and resource sharing we do is also crucial for helping you thrive, but the fact that you’re doing all of this with a group of women who are there to cheer you on makes all the difference. 

Research backs up what most of us know intuitively: you can’t live a full happy life without social support. We know that sometimes life seems too chaotic to make time for social commitments, but investing in your relationships is absolutely essential to your long-term well-being. Research suggests that relationships are just as important as diet and exercise to maintain good health. 

Even if you can’t participate in Aldea or a similar program long-term, you can take advantage of our free events and workshops. Be sure to seek out and lean on your community in good times and bad. Talk to your neighbors, connect with people at the local library, and reach out to other parents at your kids’ school. If you’re short on time or transportation is an issue, search social media for Latino cultural groups or groups for Spanish language speakers. 

Other Ways to Manage Stress

There are other things you can do to reduce the negative effects of stress in your life. Here are some ideas:

• Prioritize sleep: This can be a tricky one, with so many of us juggling multiple jobs, families, school, etc., but getting enough sleep is one of the best things you can do for your long-term health.

• Practice relaxation techniques: if you’ve always been curious about meditation, this is your sign to give it a try. If you need something a bit more active to calm your mind, yoga and tai chi are great options.

• Limit your screen time: Ironically, many of us turn to social media when the stress of our daily lives becomes overwhelming. Unfortunately, too much time on your phone has exactly the opposite effect on your health. Studies have shown a correlation between heavy social media use and depression, anxiety, loneliness, and suicidal ideation. Try to use your phone for the bare necessities only, and put it away when you’re not using it.

• Eat to nourish your body and mind: Advice about what it means to “eat healthy” is varying and contradictory these days. Figuring out what to eat can be a significant source of stress for so many people. Try not to get caught up in the fads. Buy the highest quality food you can afford and try to sit down and enjoy your food with people you love.

• Seek professional help: If you’re overwhelmed and feel like you can’t manage on your own, there are people out there who can help. Aldea’s transformational program is designed for women just like you. We give you access to the resources you need to live a healthy, happy life. Check out our program page to sign up to be part of our next group of Aldeanas. 

This Stress Awareness Month, we encourage you to examine your life and identify your own stressors. Then think about implementing some of the suggestions above to address your major sources of stress. It doesn’t have to be anything radical, just take that first small step. You deserve to live a joyful, peaceful life. 

Sources

Stress, social support and their relationship to depression and anxiety among Latina immigrant women – Science Direct

Latina and Hispanic Maternal Mental Health – Issue Brief – Policy Center for Maternal Mental Health

Women say they’re stressed, misunderstood, and alone – American Psychological Association 

Are Relationships as Important as Exercise? – Carilion Clinic