For a longer time, women’s mental health was an overlooked issue. Fortunately, we are seeing more mental health professionals talking about this suppressed issue today. There is a higher number of podcasts and social media videos discussing the negative impacts of Stress on women. Although Stress is a common issue in both males and females, however, females are more likely to suffer from chronic Stress.
While occasional Stress becomes a part of life, chronic Stress affects the balance between body and mind. Chronic Stress in women doesn’t only impact their mental well-being but gradually affects their regular body functions. However, there are some coping strategies that can help reduce the symptoms of chronic Stress. Here, we aim to build a comprehensive guide for every woman suffering from Stress and anxiety.
Learn About Stress and Stress Responses
Before discussing the cure and coping, we must learn about Stress and its responses. Stress is our body’s reaction to a fearful object or event. Our body produces specific responses while stressed, such as a fast heartbeat, intense restlessness, sweating, pulse, and excessive fear. These stress-triggered responses are often called fight or flight symptoms. However, these symptoms are common in women dealing with Stress.
What Are Some Ways to Cope With Stress?
Studies have revealed that around 87% of women worldwide suffer from Stress. And this ratio is comparatively higher than the rates of males suffering from anxiety. And as a result, today’s mental health professionals are prioritizing women’s mental health more than ever. Hence, they have shared some effective coping strategies to help women manage their stress responses.
Deep breathing
Let’s begin with the easiest yet effective stress management strategy. Deep breathing exercises can instantly activate the parasympathetic nervous system, which relaxes our mind and body. So whenever feeling overly stressed or impatient, practice some deep breathing techniques. Inhale and exhale the air properly, and devote all your attention to this breathtaking process. Keep your eyes closed while engaging in this deep breathing process.
Also, you can play some relaxing music while engaging in deep breathing. Such soothing music creates a calm and positive atmosphere, increasing the efficacy of this deep breathing session. For a better result, lie down and do some belly breathing exercises. Make sure to stretch your arms and legs properly. This technique always works in providing some instant relief. Also, practicing deep breathing exercises daily can provide long-term relief from stress reactions.
Exercise on a daily basis
Incorporating regular exercises can help you to achieve greater control over your stress symptoms. However, one needs to remain consistent to see positive results from their workout journey to see some positive results. Begin with some free-hand exercises and then enter the cardio zone. Make sure to schedule all your workout sessions in the early morning.
Exercising in the early morning stimulates the production of happy hormones like Dopamine and endorphin. Such hormone production helps to reduce your anxiety level and keeps you refreshed for an entire day. Also, regular exercising is a great distraction for women with negative thoughts and higher anxiety.
Maintain a healthy work-life balance
A recent study has proved that women’s mental health often suffers due to a lack of work-life balance. Handling a professional and personal life altogether turns out to be a major challenge, causing Stress, depression, and sleeplessness. Hence, one must focus more on achieving a healthy work-life balance.
Furthermore, working after the office can hamper the quality time you deserve to spend alone or with your family. So here we insist you establish some boundaries. Putting an end to overworking is one of those important boundaries. Say no to tasks or events that don’t deserve your involvement. Rather, invest your free time in having a proper, thoughtful conversation with friends or loved ones. This will help you keep your mind calm and your brain positively engaged.
Meditation & Yoga
Early morning meditation does wonders in reducing your stress responses. Meditation teaches you how to stay calm even in a stressful situation. Mediation requires you to focus on a single object for a while. It helps you to achieve tranquility and eliminates your anxiety symptoms.
Also, you can practice some beginner’s yoga to achieve a better state of mind. Yoga can inject some instant positivity, improving your brain functions significantly. Engaging in some morning yoga sessions gives you proper control over your thoughts and behavior. This is why yoga is often advised for people with Obsessive Compulsive Disorder, where people engage in irrelevant thoughts and repetitive behaviors. Practicing yoga regularly helps them to achieve better control over such unrealistic, repetitive behavior.
Talk about your thoughts, emotions, and feelings
Suppressed thoughts, emotions, and feelings are one of the reasons why Stress and anxiety affect mental health. Hence, we must encourage women to talk about how they feel. If you have someone worth trusting and a good listener, talk to them about your feelings, emotions, and thoughts.
Also, diary writing is a healthy habit, allowing you to express your thoughts and feelings without fearing judgment. There must be some thoughts that keep bothering you and causing anxiety. Learn to talk about them to get rid of them.
Seek professional support if needed
If the above-listed methods don’t work for you, it’s high time you seek professional support. There are scientifically proven therapies that can cure stress symptoms without any side effects. Sometimes, the anxiety symptoms become so severe that the only choice people are left with is to visit a psychiatrist and psychologist.
While a psychiatrist tries to control this issue through pills, a psychologist provides treatment. Here, the mode of treatment typically depends on the severity of the symptoms. If it’s the beginning stage of chronic Stress, counseling, and talk therapy will work well. On the other hand, medications, along with therapy, would be the best treatment option if the symptoms are severe and need immediate treatment.
Conclusion
Managing Stress can be a lengthy process. It requires you to adopt some healthy lifestyle changes, remain consistent about your fitness routine, and keep your patience level higher. Remember, you are not alone in this process. There are tons of qualified professionals who can help you to deal with Stress and anxiety. Just show some faith in the process itself and do the needful.