TL;DR:
- Move daily: Just 20 minutes of walking or stretching may help regulate stress hormones and lift your mood.
- Connect with others: Join a class, club, or walking group to ease stress and feel supported.
- Practise grounding: Use deep breathing or sensory exercises to calm racing thoughts and anchor yourself in the present.
Women shoulder demanding roles at work, at home, and in their various communities. Over time, stress and anxiety can quietly build, making exhaustion feel like a daily norm, which may contribute to stress.
A 2025 survey done by the Singapore Council of Women’s Organisations (SCWO) and James Cook University in Singapore found that nearly half of women aged 40 to 59 experienced mental health concerns.
Yet only 59% sought professional help. More than 70% said they avoided care because they “felt like a burden to others.”
Despite growing awareness around mental health and gender equality, many women continue to internalise stress and anxiety.
Why Women Experience Stress & Anxiety Differently
Research shows that women are more likely to develop anxiety disorders than men. Here are key biological reasons why.
How Female Hormones Shape the Mind
Oestrogen and progesterone interact with neurotransmitters, serotonin and dopamine, influencing how you feel, think, and respond to stress.
Serotonin helps stabilise your mood, sleep, and appetite, while dopamine affects your focus and motivation.
When oestrogen levels fall, serotonin activity often decreases too, making you more vulnerable to anxiety, sadness, or restlessness.
Low oestrogen also affects how the body handles cortisol, the primary stress hormone. When oestrogen dips, cortisol levels may stay elevated for longer, making you feel “on edge” even after stress has passed.
You may notice these things more during menstruation, pregnancy, and menopause.
Patterns Tied to Your Menstrual Cycle
If you feel more emotional, anxious, or tired in the days before your period, it’s because your hormones and serotonin dip sharply just before menstruation. This can lead to mood swings or fatigue.
Some women may experience PMS, while others may have premenstrual dysphoric disorder (PMDD), which has more intense mood symptoms.
The Highs and Lows of Pregnancy and Postpartum
Pregnancy involves significant hormonal changes, which may influence mood and emotional sensitivity.After childbirth, these hormone changes. Combined with physical recovery, sleep deprivation, and the emotional demands of new motherhood, this sudden shift can leave many women feeling overwhelmed.
Some experience the “baby blues”: mood swings, tearfulness, or irritability that resolve within a few weeks. But for others, these symptoms deepen into postpartum depression or postpartum anxiety, which can be assessed by a qualified healthcare professional.
It’s not always sadness; some mothers feel constant worry, restlessness, or fear about their baby’s well-being, often in silence.
These experiences are common, real, and can be improved with appropriate support. If you’re feeling overwhelmed, speak to one of our specialists at Pacific Healthcare today.
Menopause
Menopause marks a permanent drop in oestrogen, which can lead to forgetfulness, irritability, or anxiety. You may experience symptoms that mimic panic attacks: a racing heart, breathlessness, or trembling.
Whether you’re exploring hormone therapy or need help managing lifestyle changes, Pacific Healthcare offers integrated care tailored to your needs. Speak to one of our specialists today.
5 Tips for Stress Management & Anxiety Relief for Women in Singapore
Small, consistent habits can help regulate your nervous system. Here are five science-backed mental wellness techniques you can practice daily to manage stress and anxiety.
1. Move Daily
You don’t have to run a marathon or lift heavy weights. A brisk 20-minute walk can dial down your stress response. Stretching helps, too.
Movement regulates cortisol, increases endorphins, and activates the parasympathetic nervous system — the part of your body responsible for recovery.
Doing these outdoors brings added benefits. Exposure to sunlight helps regulate your sleep-wake cycle and boosts serotonin.
2. Connect Authentically
Conversations with a friend, joining a class, or seeking therapy can reduce anxiety and protect your emotional health.
While caregiving and work roles often take up most social bandwidth, creating space for non-obligatory connection — a book club, a craft circle, a walking group — offers a different kind of relief.
In Singapore, casual meetups through ActiveSG, Meetup, or community groups offer low-pressure ways to talk, walk, and decompress.
3. Practise Grounding
When your thoughts race, grounding techniques can bring you back to the present.
Try the 4-7-8 breath:
- Inhale through your nose for 4 seconds
- Hold for 7 seconds
- Exhale through your mouth for 8 seconds
Other mental wellness techniques include:
- Progressive muscle relaxation, where you tense and release muscle groups, one at a time.
- The 5-4-3-2-1 senses test: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
You can practise these anywhere, anytime: before bed, during a commute, or at your desk before a big meeting.
4. Track Your Cycle and Mood
If you’ve noticed feeling more anxious or emotionally flat around your period, during pregnancy, or in menopause, tracking those patterns can help.
Cycle-tracking apps let you log mood, sleep, symptoms, and energy. These insights not only help you prepare, but they also give your doctor or therapist valuable information to craft your treatment plan.
5. Reclaim Rest - Set Boundaries Without Guilt
Lack of sleep can worsen your anxiety. Keep a consistent bedtime, avoid screens before sleep, and permit yourself to wind down.
Just as important: set boundaries around your energy. Saying “no” — without guilt — is a skill worth practising. Boundaries protect your capacity to show up for yourself and others with more clarity and calm.
When to Seek Professional Help for Women’s Mental Health
If anxiety, sadness, or mental fog start to interfere with your work, relationships, or daily life for more than two weeks, it may be time to consider professional support. This doesn’t mean something is “wrong” with you. It means your mind, like your body, deserves care.
At Pacific Healthcare, psychological and psychiatric services are available and care may be coordinated between different providers where appropriate.
|
Psychology |
Psychiatry |
|
|
Focus |
Talk therapy, coping strategies, behavioural insight |
Diagnosis, medication, and integrated treatment planning |
|
When to see |
Persistent stress, burnout, self-doubt |
Panic attacks, severe anxiety, and co-existing depression |
Disclaimer: The appropriate type of support varies by individual needs and may be advised by a qualified mental health professional.
Do You Need Therapy or Medication, or Both?
For many women, a combination of talk therapy and, if needed, short-term medication are commonly used and may be helpful depending on individual needs.
Cognitive Behavioural Therapy (CBT) is one of the most widely used approaches. It helps you identify unhelpful thought patterns, shift your perspective, and build practical strategies to manage anxiety.
Medication may be recommended if your symptoms are severe, persistent, or biochemical in origin. Medication may assist in managing symptoms for some individuals. Psychiatric treatments are typically prescribed based on individual assessment, with the aim of supporting emotional and functional stability
You Don’t Have to Do This Alone
If stress or anxiety has been weighing on you, you’re not alone — and you don’t have to manage it by yourself. Explore stress and anxiety management strategies at Pacific Healthcare.
