Is the gender pay gap adding to your stress and anxiety? It may be even if you don't realize it yet.
Imagine being at the grocery store and paying cash for your total order. The cashier owes you $10 but decides only to give you $9.90 back in change. Would you be irritated? Probably, but many people would let 10¢ go without making too big a deal out of it. But what if they only decided to give you back $6.40. Even though it's only $3.60, it becomes a bigger deal.
Now imagine that you are shorted out of hundreds, thousands, or tens of thousands of dollars or more year after year. This is a small example of how the gender pay gap works. Recent studies are finding that the lack of Equal Pay for Equal Work isn't only hurting us financially, it's negatively impacting our mental health.
Understanding the gender pay gap
In 2022, Equal Pay Day was March 15th. It represents how far women on average need to work into the next year to earn what men earned the previous year. Equal Pay Day is used to raise awareness about the gender pay gap and inequalities that continue to exist in the workforce.
The 2022 Gender Pay Gap Report found that women earn $0.99 to each $1 that men make if their job level, experience, education, job title, and hours worked are the same. However, in general, women earn just $0.82 for each $1 men earn. While progress has occurred, the gap is only closing at a fraction of a percent each year.
That's not the only problem we are facing in the workforce.
Only 48% of entry-level hires are women.
Women only account for 38% of first-level managers.
After earning their MBA, men received an average of 2.3 promotions, and women only received 1.8.
In addition, the intersection of race and gender widens the gap according to the report. For example, Asian women earn $0.97, Black women earn $0.79 on the dollar, Hispanic women earn $0.78, and American Indian and Alaska Native women earn just $0.71 of every $1 men earn.
When you add in motherhood, the gap grows even further. The report found that if a woman indicated she was a mother, the gap moved to $0.98 on the dollar when everything else was equal and $0.74 to the $1 across the board.
We could continue to show you numbers all day long, but the fact is clear that even with the progress being made, Equal Pay for Equal Work still isn't a reality for most.
The pandemic's impact on women in the workplace
The report also warns us to be cautious when interpreting any closing in the gap over the past two years. As women were disproportionately unemployed due to the pandemic, especially women of color and those in low-income positions, it skewed the numbers by moving up the median pay. Moreover, it is believed that as we continue to see more women return to the workforce, we will see the gap growing.
The impact that workplace inequalities have on women's mental health
A 2016 study found that "when women earned a lower income compared with their male counterparts, the odds of depression were 2.43 times higher." The study also found similar results for the rate of anxiety. Women earning less were four times more likely to experience anxiety. What is even more eye-opening is that these numbers were observed regardless of what income level the men and women were at, eliminating the debate that the anxiety and depression were due to low income.
Here are some other ways the gender pay gap impacts our mental health:
Increased stress - Women feel pressured to over-perform at work to maintain their jobs while also trying to manage family life and maintain a home.
Decline in physical health -When women experience gender-based discrimination, they are more likely to experience negative health symptoms. This can lead to conditions such as diabetes and high blood pressure.
Financial struggle - The gender pay gap directly impacts a woman's earning potential. This means it's harder to pay off student loans, get out of debt, save for retirement, and pay for safe housing. All of these things can lead to stress and anxiety.
The good news is that we can take action to eliminate the gap for ourselves and help other women along the path to equal pay for equal work.
Steps you can take to earn equal pay for equal work
You deserve to earn what you are owed. It's as simple as that. You owe it to yourself, your mental health, and your bank account to negotiate for equal pay. And the more women who work for and expect equal pay in their own lives, the more it will help women across the board. Here are some ways you can take action:
1. Understand what the gender pay gap looks like in your own life
Don't assume you are being paid the same as your male counterparts; ask them how much they earn. It's 2022, and no longer taboo to talk about money with others. If we want to eliminate the gap, this is a crucial step to take. You may be shocked at what you discover, but don't stop there. Research to explore what a competitive salary looks like for your current position.
2. Gather evidence to make your case and ask for a raise
If you find that you are being underpaid for your work, it's time to gather evidence. Pull together information that shows your accomplishments and the results of your work. Companies make decisions based on their bottom line, so focus your efforts on showing how your work positively impacts it. Don't forget to be confident in your negotiations. You are only asking for what you deserve, so there is no reason to be apologetic about it.
3. Never use your previous pay as the benchmark
Slight improvements have been made in the wage gap every year, so you don't want to use previous pay as a benchmark when negotiating for your current salary. New York State has helped in this effort by making it illegal for employers to seek pay history. The only way they can legally confirm your pay history is if you are negotiating for a higher salary than they are offering. Additionally, employers located in New York City are not allowed to request information on previous pay or benefits.
These two important protections help you ask for equal pay and the money you deserve without being held back by your past salary history. These laws can also help you change your mindset about how you think about the salary you are requesting.
4. Go after the position you desire
One reason the overall gender pay gap is so much larger than when comparing men and women with equal positions, pay, education, and experience is that there are far fewer women in leadership roles. Don't let fear stop you from going after the position you want. If you don't have the requirements you need, work toward obtaining them. Investing in yourself will help close the gap for other women too.
5. Support companies who provide equal pay
As we said before, companies make decisions based on their bottom line. Learn about the companies you regularly support with your business. See if their company culture aligns with your values. For example, are they paying their employees fairly? Do they support equal pay efforts? If not, then look for another company to support.
To the men reading this article
The work for equal pay should not only be prioritized by women. If you aren't a woman, you can also play a significant role in closing the gap. Here are some ways you can help:
If you know you're earning more than a female counterpart, encourage her to ask for a raise.
If you are in a leadership role, help women climb the corporate ladder.
Contribute your voice to the conversation.
If you are responsible for salaries, ensure you provide equal pay for equal work.
Protect women's voices. Don't allow others to interrupt as a woman is talking in meetings.
Give credit where credit is due.
Don't make assumptions about women in the workplace or where they can excel.
Make sure you are evaluating men and women equally.
Ask the women in your life how you can support the effort to close the gender pay gap.
What you can do to protect your mental health in the workplace
If you are struggling with anxiety or depression due to your workplace environment, here are some ideas to try:
Talk to human resources
If you are working in a toxic environment or continue facing repeat issues, bring them to the attention of your Human Resources manager. You can also express your concern over unfair wages and explore the company's efforts in talent development or training that can help you advance and earn promotions.
Learn strategies that help reduce anxiety
When you live with chronic stress, it causes your brain to remain in a constant state of "fight or flight." While this response is helpful when you are in dangerous situations, remaining in this state increases the size of the amygdala, leading to you being even more receptive to stress and the "fight or flight" response. In addition, your body can begin to overproduce cortisol which wears down the ability of your brain to function properly.
It's essential to learn how to manage stress in healthy ways and improve your brain health.
We recently shared ten strategies you can use to manage and overcome anxiety. You can read the full article here. The tips include:
Take a pause
Move your body
Prioritize sleep
Limit alcohol, caffeine, and recreational drug use
Set realistic expectations for yourself
Journal daily
Change your negative to positive
Get out of bed / out of the house (if you work remotely)
Call a friend
Let your thoughts pass
Find a new job opportunity
If you work for a company that doesn't align with your personal values, it may be time to rethink your employer or career. Determine what your priorities are and if you are truly living your values. Do you feel fulfilled at the end of your workday, or are you left feeling nothing but stress, anxiety, and dread for the next day?
It's okay to change your mind about your current position and even your current career. You can shift paths or enjoy a portfolio career allowing you to do work that fulfills you.
Work with a therapist
It's okay to ask for help. Many of the women who work with our therapists are looking for ways to navigate difficult life transitions, such as entering the workforce or looking for a way to improve their lives overall. A therapist can help you learn coping strategies for your specific situation. Our goal is to hold space for you so you can unleash your unique, special qualities that set you apart from men and achieve your dreams!
Follow the steps below to get started:
Click here to share some information about you so that we can match you with the perfect therapist for your needs.
Have a low-pressure, 20-minute call with your therapist to make sure they are the right fit.
Schedule your first session and start on your journey to feeling better right away.
We offer specialized services for related issues like Anxiety, Depression, LGBTQ Affirming Therapy, and Therapy Specifically for Young Adults. We can help you feel less overwhelmed, more relaxed, and more like the self you want to be.