How To Manage Stress For Women





When you experience stress that lasts for months at a time, you can suffer more than just unpleasant feelings of anxiety and worry.Prolonged periods of stress can also affect your emotional and physical well-being. Some of the side effects or symptoms of unmanaged stress are headaches, digestive problems, sleep issues, irritability, decreased productivity, problems with memory or with concentration, weight gain or loss, and increased blood pressure or heart rate. These affects can have long-term implications for your health.Stress is an inevitable part of life for lot of people, it’s important that you learn how to manage stress so that it doesn’t take control of your life and wreak havoc on your health. Unfortunately, women who are dealing with stress tend to believe that they can just power through, or that they should put off self-care in order to keep up with the multiple responsibilities of home, work, and family.If this sounds familiar, it may help you to re-prioritize your perspective by thinking about it this way: You are always going to be in a better position to care for your family, manage your household, and keep up with work and other responsibilities when you put your own good health first. The next time you find yourself dealing with a little more than you can easily handle, try tips below to reduce stress (stress management)That’s why it's very important to deal with your stress in the short-term in addition to long-term solutions, like therapy. While it’s going to be most beneficial to work on the underlying reasons you feel stressed, there are some things you can do to relieve stress fast. Try one or all of these tips to start feeling calmer (reduce stress), instantly.Deep breathing is a quick and easy way to deal with in-the-moment stress and it can even "change the chemistry of your body and mind."There are literally tons of breathing techniques to choose from, but her go-to is the "4-7-8" method: Before you begin, let all the air out of your lungs and then take a breath, inhaling for the count of four. It’s best to count 'one-thousand-one, one-thousand-two,' to get the full effect. Once you've inhaled, sit still and hold your breath for a count of seven, she says, then, slowly exhale to a count of eight. Do the exercise four times.You know those weeks or days you get of from work? Use them. Whether you’re going on an exotic vacation or just staying at home, getting away from your typical routine can reboot your energy and put your life stressors into perspective.Sure, it’s good to keep up with current events, but there’s no question that the news can be stressful. If you find that watching the news is stressing you out, go ahead and take a break from it (that's actual advice from the Centers for Disease Control and Prevention). Use that time to catch up on your fave guilty-pleasure shows.Women often have unrealistically high expectations of themselves to do everything perfectly. Translation? It’s okay to give yourself a break and take shortcuts when you can, even with something as simple as chopping your own veggies.Go ahead and buy your veggies already chopped (seriously—it saves so much time). Or do something similarly time-saving, like throwing your hair up into a ponytail instead of your normal blow dry-then-straighten routine. Use this as a reminder that you don't need to be perfect all the time.Exercise is an amazing stress-reliever. It can lower your blood pressure, improve your sleep, and give you more energy.But you don't need to go all-out in high-intensity training every day to get the benefits: Even a 20-minute walk, run, swim or dance session in the midst of a stressful time can give an immediate effect that can last for several hours. So hit the gym for 30 minutes to work off your stress, or try a new fitness class: Might I suggest something extra cathartic, like boxing?Think back to the last time you laughed—and I mean laughed. You probably felt way less stressed in that moment, right?There's a reason: People often hold a lot of their stress in their face, and laughs or smiles can help relieve some of that tension. If you're feeling extra on-edge, call up a friend and invite them to a comedy show, or to see a funny movie, or to grab some drinks and chat.Or paint, or sew, literally any craft that interests you. The process of creating something can be therapeutic—especially repetitive tasks like knitting, crochet, or cross-stitching. In one 2016 study in the journal Art Therapy, researchers found that creating art for 45 minutes noticeably lowered the cortisol (a stress hormone) levels in the saliva of 39 people. While it may be frustrating before you get used to your new craft—whether it’s pottery, candle-making, jewelry-making, or anything else—making something will help with stress in the long run.When you’re dealing with coworkers, friends, a partner, and kids all day, every day, it can be helpful for your stress to just take a few minutes to yourself each day. Set aside 15 to 20 minutes of me-time every day, very suggests, and do whatever you want. You can simply sit in your car and breathe deeply or listen to music before you go inside for the night or spend that time on your porch with a cup of coffee in the morning, anything that helps you relax.Thanks to its combination of physical exercise, stretching, meditation, and deep breathing, yoga is incredible for stress relief. Try to make room for a yoga class or two in your week and take the time to really let go of obligations and negative thoughts.I know easier said than done, but it really can help with your stress levels. Instead, practice some positive self-talk. That means, instead of saying "I can't do this," say something like, "I will do the best I possibly can."Unless you are dealing with an immediate life-or-death situation, the chances are that 20 minute breaks here and there aren’t going to impact your problems one way or another. Activities like kicking back with a magazine, watching a favorite TV show, or stopping off for a cup of coffee with a friend can help you take your mind off your problems for a little while, which means you’ll be able to tackle them with a fresh perspective whenever you’re ready.Some people thrive in social situations like family gatherings and parties with friends. Others...not so much. If you fall in the latter group, one easy way to relieve stress fast is to get out of that uncomfortable situation. It’s okay to prefer small, intimate gatherings with friends. And hanging out at a party is not worth stressing yourself out all night.Sometimes our problems become bigger than they need to be when they are living inside our head. When you’re feeling stressed, talking things over with a friend can help you find solutions and re-frame problems for better management.Whether you join a soup kitchen, a youth center, or an animal shelter, doing some community service can certainly help your stress levels. Helping people who are often in situations worse than yours will help you put your problems into perspective.The more you give, the more resilient and happy you feel.Nothing gives you a sense of control like preparation and organization. If you find that your stress is being aggravated even further because of piled-up paperwork, a messy kitchen, or a backlog of email, set aside some time to deal with the organization issue or ask for help.Seek the advice of specialist before changing your diet, starting an exercise routine, or if you believe you need help managing your level of stress