Average working women have tons of responsibilities on their plate. Surprisingly, mental stress in women was only discovered recently. It wasn’t until the late 90s that researchers and doctors studied and documented about mental stress and its effects on working women. However, their commendable research has helped millions overcome the daily stress and anxiety issues.
Modern working professionals are interrupted by work, sudden plans and stress over 7 times an hour, and at least 3 hours per day.
Here are 11 easy, working women can manage their stress and anxiety levels.
Listen to Soothing Music
If you’re feeling drained, take a break and put on some relaxing music to keep yourself calm.
With Beethoven symphony 9 playing in the background, you’re bound to forget about all your problems and fall into a deep peaceful sleep.
Playing soothing music effects not only your mind but also your body. It lowers blood pressure and reduces cortisol – a hormone that controls your stress levels. We also recommend sounds that have the same effect as any soothing tune.
Talk to a Friend
When you feel stress is taking the most of you, call a friend who makes you feel secure and calm. A good relationship with your friends and family helps in maintaining a healthy lifestyle. Having someone to talk to in your good times and bad times is a blessing you should cherish.
They will talk you through the tough situation and open your eyes to a clearer perspective. Sometimes we cannot see the other side of the story and need someone else to guide us and lead us out of the stress. It is fine to ask help from your friends in time of need. They would be more than glad to offer a helping hand.
Stress levels and eating habits are directly related. When we’re too occupied by negative emotions, we often deprive ourselves of food or destroy our body by eating too processed food and junk.
To avoid eating processed food, sugary items, and junk snacks, plan your meals beforehand and stick to the list. Fresh fruits, vegetables, and fish, rich in omega-3 fatty acids reduce stress levels.
A tuna sandwich with some citrus fruits will not only taste good but also make you feel good and forget about the stress.
Laugh it off
This might sound a little absurd but it’s as easy as ABC. Let me enlighten you with the mechanics. Laughter releases endorphins- the feel-good hormone that reduces the levels of stress causing hormone, cortisol, and adrenaline.
Laughing automatically tricks your brain into making you happy. We suggest watching a funny skit or an episode of Friends to get yourself in a good mood.
Drinking coffees or sodas can cause your blood pressure to rise. They are also proven to make your hypothalamic pituitary adrenal axis to go into a hyper mode which makes you more emotional.
Try drinking green tea. Apart from health benefits, it has less caffeine as compared to coffee and comprises useful antioxidants including theanine, and amino acids that calmly influence your mind and help you relax.
Exercise, Exercise, Exercise
I strongly emphasize on Exercise because the benefits are incredible. It not only improves your physical appearance but improves your quality of life, boosts metabolism and strengthens the immune system.
Exercising does not necessarily mean weight lifting or strength training for a marathon. A simple walk in your office or taking a short break to stretch can immediately cause stress relief in your body.
Pumping up the blood in your body releases endorphins and can instantly improve your mood.
Unfortunately, stress can trigger insomnia and ironically lack of sleep is one of the biggest reason of constant stress and mood swings in women. This dangerous cycle can disrupt your eating habits, bowel movements and make you irritable easily.
Every expert suggests a good 7-8 hours of sleep for an average adult to function properly throughout the day. Switch off the TV, dim the lights and eat 4 hours before going to bed. Sometimes looking forward to a good night’s sleep will help you achieve the sleep you wish for.
Talk yourself out of it
Sometimes when a friend or loved one is out of reach, talking yourself out of the situation seems like the only best option.
This does not mean you’re crazy, sometimes assuring yourself that you will be better can help improve your mood.
Try Mindful Therapies
Most of these tips can provide instant relief from stress but why not try something that has a long-lasting effect on your mood?
Mindfulness is an idea of somatic methods to improve your mental health and has become a part of modern psychotherapy.
From yoga to meditation, these mindful exercises have become a part of both physical and mental growth in the body and result in preventing stress for a long time. If stress gets overwhelming, don’t shy away from seeking professional help. You can contact mental health counselors with the help of HIPAA compliant telemedicine apps.
Stop and Breathe
Many people may advise you to relax and breathe when you’re stressed out and you may take that lightly. But to be honest that is one of the most useful advice you can implement when you’re stressed out.
For years, Buddhists and practitioners swear by breathing between meditation to encourage the flow of peace and relaxation.
When going through a tough situation, step back, stop everything you’re doing and take deep breaths. Breathe in and out, focusing on your lungs. Deep breathing can help oxygenate your blood and clear your mind from all the clutter.
As a modern working woman, you cannot control the flow of emails, calls, messages, appointments, and meetings but you can control your response towards them.
To save yourself the stress, accept all the interruptions at once. Prioritize your tasks, create a plan, stick to it and respond according to the situation.
You can also limit your interruptions by not letting office work and your personal life indulge in each other.
Judy Robinson is a passionate health and lifestyle blogger. She loves to write on women’s healthy lifestyle, fitness 101 and DIY related topics. Follow @judyrobinson for more updates.