There is no denying that adjusting to midlife changes may be stressful, and we all desire to live less stressful lives. However, stress can also be a good thing since it keeps us alert; stress turns bad when we repeatedly face problems with no way out.
As tension increases, various physical issues develop, including headaches, stomachaches, high blood pressure, chest discomfort, and difficulty sleeping. Women experience particular challenges and have specific demands regarding stress relief and good lifestyle choices.
Finding enough time to manage stress effectively may seem challenging for women juggling several commitments. High-stress levels might cause people to try to relax by overeating or undereating, binge drinking, or just lounging about the house.
The good news is that there are practical methods for managing stress, and this article will concentrate on these methods and the signs and physical impacts of stress.
Why do women need stress relief?
Unavoidably, stress is a part of our existence. It’s critical to understand how stress affects our well-being as we manage a variety of duties and obligations. Why is stress relief necessary? The solution is straightforward: our well-being is important.
Stress that isn’t managed may result in mental and physical problems that impair our sleep, energy levels, and even our hearts. Our connections may suffer, and we could feel alienated. Stress management is an act of self-care, not selfishness. By putting our health first, we can foster our connections and build a strong network of allies.
So let’s continue reading and examine viable strategies to manage stress and recover our life.
The symptoms of stress and its physical effects
Our bodies often respond to perceived threats by producing an abundance of adrenal hormones, which are meant to prime us for action so we can defend ourselves or flee. The body is then intended to revert to a more level condition after the threat has passed. This adrenal stress response aids in your survival and well-being under typical circumstances.
Your adrenal function is driven into overdrive, and stress symptoms appear when stress intensifies or doesn’t reduce. The constant “flight or fight” response that occurs from chronic, unremitting stress is harmful to your hormonal balance as well as to your general well-being.
The following are some of the most prevalent chronic stress symptoms in women:
- Stress-related sleep issues include sleeplessness, teeth grinding, or waking up feeling exhausted.
- Lack of concentration, forgetfulness, and absentmindedness
- mood swings, agitation, irritation, and anxiety
- Loss of interest in closeness and sex
- Weight fluctuations (gains or losses)
- Physical signs include tiredness, headaches, neck discomfort, muscular tension or pain, menstruation abnormalities, skin concerns (acne, hives), and stomach or GI tract disorders (heartburn, diarrhea, cramps).
The Effects of Stress on Heart Health
Stress is more than simply a mental state. The “fight or flight” chemical, adrenaline, and other hormones are released; as a result, raising blood pressure and quickening the heartbeat. Cortisol is yet another stress hormone. Increased blood glucose levels and insulin resistance are associated with high cortisol levels, and these conditions can result in diabetes, heart disease, and depression.
Health may also be affected by decisions some individuals make about how to cope with stress. According to studies, people under stress frequently try to deal by overindulging in alcohol, skipping workouts, or consuming unhealthy foods—all of which increase the risk of heart disease.
The Three Phases Of Overstressed Adrenals
Phase one: You’re “wired”
The simplest way to characterize women experiencing an adrenal imbalance in its early phases is “wired.” The high levels of stress hormones the body generates to keep them focused and alert sustain their excessive energy throughout the day. These women could continue to accept even more responsibilities in light of their daily successes.
Although it is normal for your body to produce extra energy in reaction to stress, the increase is not intended to last. Your body has to work too hard to continuously create the stress chemicals cortisol and adrenaline under unrelenting stress.
If you’re “wired,” you can also have sex hormone imbalances, which bring on bothersome symptoms like PMS, irregular periods, and those related to perimenopause and menopause.
Phase two: You’re “tired and wired”
Symptoms in “tired and wired” women can be annoying and perplexing. Even if you are worn out throughout the day, falling asleep at night takes a long time. And if you do fall asleep, you often wake up in the middle of the night with a racing thought process and a beating heart from anxiousness.
Your normal 24-hour cycle of energy and relaxation becomes out of balance when you experience this annoying “can’t get up/can’t fall asleep” pattern. If your morning stress hormone levels are too low, you could find it challenging to get out of bed and, like many women, depend on coffee or other caffeinated drinks to keep you awake all day.
Phase three: You’re “tired”
Women with either of the other stress characteristics may become just “tired” — so worn out and depleted of energy that it becomes a daily battle to get out of bed, leave the house, or perform simple activities. If you fall into the “tired” category, you could have reached a point of despair due to your infrequent access to restful sleep.
If you experience this, your adrenal glands may be too depleted to generate enough cortisol levels (as well as other critical hormones like estrogen, progesterone, and testosterone). You could also experience sadness, weight gain, and diminished sex drive. Even worse, you can start to doubt your ability to regain your sense of self.
5 Healthy Ways To Relieve Stress For A Woman At Home
Although stress is an unavoidable aspect of life, many strategies exist to manage it effectively. Some of them are;
1. Be sociable
Spend time with friends and family for enjoyment and support. Studies have found a correlation between social isolation and hazardous behaviors like smoking and inactivity that can result in heart disease. Social isolation has also been shown to raise the risk of heart disease.
2. Consume food mindfully
Plan meals ahead of time, stay away from circumstances where you can make poor decisions, and take healthy snacks for when you know you’ll be out if you use food as a coping method.
3. Take a positive attitude
According to research, optimism enhances health. For instance, a recent study found that optimism enhanced acute coronary syndrome recovery. Try to participate in things that will improve your mood rather than depress it.
4. Be active
Exercise improves fitness, keeps your heart healthy, and increases endorphins, enhancing happiness. The American Heart Association suggests 30 minutes of moderate aerobic activity five days a week.
The “20-2-8” guideline states that for every 20 minutes of seated, spend eight minutes standing and two minutes walking; it is also advised to boost exercise. The ideal amount of daily walking is 10,000; use a pedometer or activity tracker to monitor your progress and encourage yourself.
5. Plan some time just for you
Self-care is crucial. Women ignore their health because they are so busy caring for their children, spouses, and everyone else. Set aside time for healthy food, exercise, and enjoyable hobbies.
We know how stress may impact our mental and physical health. It’s simple to feel overburdened while balancing the obligations of work, a family, or caring for elderly parents. Even exhilarating activities like holiday planning can raise our stress levels.
But don’t worry! There are healthy strategies to manage your stress and enhance your general well-being, such as stress therapy.
While we can’t take away all your stress, we can give you the tools to take charge and achieve balance. So read this post to learn how to maintain a healthy lifestyle while decreasing stress.
FAQs about How To Relieve Stress For A Woman At Home
- What is the best way to relax?
The best way to deal with stress is to get at least seven hours of sleep every night, eat a diet high in plants, exercise frequently, practice meditation, and maintain social connections.
- How can I relax so that I can sleep?
For a quiet mind, repeatedly breathe in and out. Start with four breaths, inhaling four counts through your nose and exhaling eight counts through your mouth. Put the smartwatch to sleep, cover your alarm clock, and take your phone to another room.
- How is the brain affected by stress?
The manifestation of these behaviors and behavioral states can be increased or decreased depending on the balance of the brain circuitry that supports cognition, decision-making, anxiety, and mood brought about by stress.
This imbalance impacts systemic physiology via neuroendocrine, autonomic, immunological, and metabolic mediators.