Why Women Feel Stress Differently—and Fitness for Better Stress Management

Stress is universal, but how we experience and handle it isn’t one-size-fits-all. Men might unwind by drinking a beer and hitting a few golf balls, but it might not be the same for you. For women, stress management often carries unique challenges rooted in hormonal and physiological differences. 

Regardless of how you experience stress, you can always adopt some stress-busting practices to help you get it under control. We spoke with obé’s fitness and wellness programming director, Melody D., to learn how fitness can help you manage stress more effectively.

Women and Stress: The Unique Connection

Research shows that women often experience stress differently than men, largely due to hormonal and physiological differences. For instance, women tend to have higher baseline cortisol levels and a slower return to normal after stress (aka, stress resilience).

Women also experience more fluctuations in the sex hormones estrogen and progesterone. Estrogen can dampen cortisol responses, while progesterone promotes calm by interacting with the brain’s relaxation pathways. Sounds positive, right? But because women experience so many hormonal shifts (think monthly period, menopause, pregnancy, PMS) these protective effects can wane and actually heighten stress sensitivity.

It’s not just about what happens behind the scenes. Women have different societal and cultural expectations. They are disproportionately responsible for childcare, managing the social calendar, and completing household tasks, which adds to their mental load and exacerbates stress.

The way women try to manage their stress can also be counterproductive. Studies show that women exhibit a “tend-and-befriend” stress response. Essentially, women respond to stress by tending to young ones and actively seeking connection with peers. While it sounds lovely, this innate caring can add to their mental load.

Melody explains: “As women, many of us experience the constant drive to be ‘on,’ managing endless tasks, caring for others, and operating in a perpetual fight-or-flight state. Chronic stress like this keeps cortisol levels elevated, which can impair recovery, hinder workout progress, and contribute to fatigue or burnout.”

A Workout a Day Keeps the Stress at Bay

“Fitness is my primary form of self-care and stress management,” shares Melody. “It gives me a sense of control and accomplishment amid a hectic schedule—hello, life as a working mom of two in NYC!”

We asked Melody how moving your body can help ease your mind. Here’s what she said:

1. Endorphins to the rescue: “Exercise releases endorphins, natural chemicals that boost mood and reduce pain, creating a sense of relaxation and euphoria.”
2. Regulating cortisol: “Regular physical activity helps lower cortisol levels, balancing your body’s response to stress.”
3. Better sleep: “Consistent exercise improves sleep quality, which is critical for emotional regulation and stress reduction.”
4. Mind-body connection: “Activities like yoga or Pilates activate the parasympathetic nervous system, promoting relaxation and recovery.”
5. Boosting self-esteem: “Achieving fitness goals fosters a sense of accomplishment, countering the negative effects of stress.”

How to Use Exercise as a Stress Management Tool

Exercise helps stress, sure. But too much of it (especially high-intensity exercise) can have the opposite effect.

“Using fitness for stress management is most effective when you strike a balance in your routine. Overdoing intense workouts can increase stress hormones like cortisol while doing too little can hinder the stress-relieving benefits of exercise,” says Melody.

When your body is in a prolonged high-stress state, you won’t get the results you want, which can make you more stressed. “The frustration of not achieving desired results can push some to train harder, inadvertently increasing stress further. Balancing stress-inducing activities with intentional recovery and mindfulness practices is essential to breaking this cycle and fostering both physical and emotional well-being,” says Melody.

So what should you do to maintain balance?

1. Aim for consistent moderate-intensity exercise (like Strength or Sculpt), mixing in activities like yoga, Pilates, or walking, which help regulate your nervous system.
   
2. Listen to your body: “It’s also important to listen to your body, allowing recovery when needed, rather than pushing through fatigue,” Melody adds.
   
3. Do what’s fun: If the thought of lifting dumbbells and doing burpees makes you feel more stressed, skip it. “Incorporating variety into your routine, including social workouts or group classes, can also boost your mood and stress resilience (we love a workout party!),” says Melody.

Ultimately, when it comes to stress and exercise: A well-rounded fitness plan helps you manage stress by promoting physical and mental balance.

Mindfulness Matters

Beyond fitness, mindfulness practices like meditation and breathwork are invaluable tools for managing stress. obé offers a range of accessible mindfulness content designed for everyone, from beginners to seasoned practitioners.

“obé’s mindfulness content supports overall wellness in areas like improved sleep, stress management, fitness recovery, and hormone balance,” says Melody. “These practices offer simple, impactful ways to enhance physical and emotional health, making mindfulness an approachable part of daily life.”

Check out offerings like:

• 7 Days of Self-Care Challenge: A week-long journey into intentional rest and rejuvenation.
  
• Beating Burnout Collection: Classes designed to tackle stress with movement and mindfulness.

Stress Relief Starts with You

Midlife, motherhood, or just modern life—stress happens. But with the right tools, you can manage it without letting it overtake your life. Explore obé’s fitness and mindfulness offerings today with a 7-day free trial to start your journey toward better stress management.