Beyond Self-Care: Rethinking Women’s Wellbeing Through Science
When discussing women’s wellbeing, the conversation often centres on self-care routines, mindfulness, and achieving work-life balance. However, for many women, wellbeing is far more than spa days and yoga. It is a complex interaction of biological, psychological, and societal factors.
Women are disproportionately affected by chronic stress, anxiety, burnout, and hormonal fluctuations, all of which influence mental and physical health. Despite this, much of the research on stress, health, and resilience has historically been based on male-centric models.
It is time to move beyond generic wellbeing advice and explore what scientific research actually tells us about women’s health.
The Emotional Load: A Cognitive Overload
Women often carry what researchers describe as the “mental load” — the invisible burden of remembering, planning, and organising, both at home and in the workplace. Unlike physical tasks, this load is cognitive and emotional, making it harder to quantify yet deeply exhausting.
Recent research found that women disproportionately take on the role of cognitive labourers, even in households where tasks are shared. This invisible workload increases stress levels and contributes to higher rates of burnout and anxiety (Daminger, 2019) .
What does this means for wellbeing?
Chronic exposure to the mental load activates the hypothalamic-pituitary-adrenal (HPA) axis, leading to elevated cortisol (stress hormone) levels.
Long-term stress can result in brain fog, sleep disturbances, and emotional dysregulation (Lupien et al., 2018).
Try this:
Write down three mental tasks you handle daily that go unnoticed. Then, delegate or redistribute one of them— at home, at work, or in relationships. Wellbeing is not just about doing more; it is about doing less, more strategically.
Women and Burnout: A Biological Perspective
Burnout is not merely emotional exhaustion; it has neurological and physiological consequences.
Research shows that women are more likely than men to experience stress-related disorders, including depression and anxiety, due to differences in brain chemistry and hormonal cycles (Nature Neuroscience, 2021).
A meta-analysis found that female healthcare professionals experience burnout at higher rates than their male counterparts, despite working the same number of hours (The Lancet Psychiatry, 2020).
Why does this happen?
Women’s brains have higher connectivity between the amygdala (emotion centre) and the prefrontal cortex, making emotional regulation more complex (Cambridge Neuroscience Review, 2022).
Oestrogen and progesterone fluctuations influence how stress is processed, making women more sensitive to chronic stressors (Endocrinology Journal, 2019).
Try this:
Shift from the mindset of resilience as “pushing through” to “restorative resilience” by scheduling micro-breaks, prioritising unstructured time, and giving yourself permission to say no without guilt.
Hormones and Mental Health: The Missing Link
Women’s wellbeing is closely tied to hormonal health, yet many women experience symptoms without recognising the biological connection.
Research insights show that:
Premenstrual Dysphoric Disorder (PMDD) affects 3–8 per cent of women and is often misdiagnosed as depression or anxiety (Harvard Medical School Review, 2021).
Menopause-related mental health changes can mimic major depressive disorder, leading to misdiagnosis and inappropriate treatment (British Journal of Psychiatry, 2020).
Oestrogen withdrawal impacts serotonin levels, making women more vulnerable to postpartum depression and perimenopausal mood disorders (Journal of Women’s Health, 2023).
Try this:
Track mood fluctuations alongside your cycle using hormone tracking apps—this helps differentiate between hormonal mood shifts and clinical mood disorders.
If struggling with persistent mental health symptoms, consult a professional trained in reproductive psychiatry, as traditional treatment approaches may not fully address the hormonal aspect.
The Sleep Deficit Crisis in Women
Sleep deprivation affects cognitive function, emotional regulation, and metabolic health—yet women experience higher rates of insomnia than men.
Research insights show that:
Women are 40 per cent more likely than men to have chronic insomnia, especially during perimenopause and pregnancy (National Sleep Foundation, 2022).
The risk of developing anxiety and depression doubles for women who consistently get less than six hours of sleep per night (American Psychological Association, 2021).
Poor sleep exacerbates symptoms of ADHD, mood disorders, and autoimmune conditions (Journal of Sleep Research, 2023).
Try this:
Focus on regulating the circadian rhythm—dim lights an hour before bed, reduce screen exposure, and increase morning sunlight exposure to optimise melatonin production.
If struggling with sleep disturbances linked to hormones, consider discussing progesterone supplementation or cognitive behavioural therapy for insomnia (CBT-I) with a healthcare provider.
Women’s Wellbeing and Community: The Power of Connection
Despite the emphasis on individual self-care, research suggests that women’s mental health is significantly improved through collective support.
Research insights show that:
Social connection is a protective factor against anxiety and depression in women (Journal of Affective Disorders, 2021).
Women with strong support networks recover from stress 30 per cent faster than those without (Stanford Social Neuroscience Lab, 2020).
Collective care—such as shared childcare, women’s circles, and workplace support groups—reduces burnout and improves emotional resilience (Harvard Business Review, 2022).
Try this:
Prioritise low-effort, high-reward connections — voice messages over texts, 15-minute check-ins over long catch-ups, and online communities for quick support.
Challenge the hyper-individualised self-care model by seeking collective solutions — ask for help, build reciprocal support networks, and embrace co-regulation instead of self-isolation.
The conversation around women’s wellbeing needs to evolve. It is not just about managing stress or fixing oneself—it is about addressing the systems, expectations, and biology-informed solutions that shape how women experience health.
Women do not just deserve to feel good; they deserve to feel whole, supported, and understood.
The Psychology Group offers evidence-based therapy and support tailored to women’s unique mental health needs. Whether you are navigating stress, burnout, or hormonal changes, our team is here to help.
References:
Daminger, A. (2019). The cognitive dimension of household labour. Journal of Family Issues, 40(14), 1932–1955.
Lupien, S. J., McEwen, B. S., Gunnar, M. R., & Heim, C. (2018). Effects of stress throughout the lifespan on the brain, behaviour, and cognition. Nature Neuroscience, 21(2), 164–173.
APA. (2021). The impact of sleep deprivation on mental health. American Psychological Association Review.
Harvard Medical School. (2021). PMDD and the serotonin connection.
The Lancet Psychiatry. (2020). Gender disparities in burnout: A systematic review.
British Journal of Psychiatry. (2020). Menopause, depression, and hormonal influences.
Journal of Sleep Research. (2023). The gender gap in sleep disorders.
Harvard Business Review. (2022). How women’s networks combat burnout.
Journal of Affective Disorders. (2021). The role of social support in women’s mental health.