Techniques to release stress and anxiety in women
Stress and anxiety have become very common in the present world and almost all face these now and then. It may be related to work, family, finances, etc.
When it comes to women, they face the same situation too. And, even more in some cases. Women usually have many responsibilities to take care of the home, family, children, etc. It becomes even more difficult if she has to manage both at home and work.
While juggling many tasks, women likely undergo stress and anxiety very often. But stress is not a good thing. It has some bad effects on your health which can show both mentally and physically.
In this article, you will get to know techniques with which you can release your stress and anxiety.
1. Exercising
It is very important to exercise regularly. It is the most known and effective solution to keep your stress and anxiety under control.
Exercising can help you release feel-good hormones in your body. It helps you to tackle your stress and anxiety.
2. Eating healthy diet
It is another important factor that has a significant impact on your physical and mental health.
Studies have shown that people who regularly eat processed and sugary foods tend to have increased stress levels. Also, these foods don’t contain nutrients. So, when your nutrition is incomplete, it may also result in mood swings and stress.
Including nutrient-rich foods like fresh fruits and vegetables, spinach, nuts, fish, whole grains, pumpkin seeds, sunflower seeds, etc helps in overall nourishment.
3. Yoga to manage stress and anxiety
Yoga is simply called union. Because it unites your body with your mind and brings your awareness to the present moment.
So, Yoga is very beneficial for persons suffering from mood disorders to get results. Several studies have shown that practicing yoga regularly can help people cope with the symptoms of anxiety and depression and promotes overall wellbeing.
- Deep breathing
- This technique is a very simple yet effective technique in reducing stress. In this technique, you’ve to take slow and deep breaths and bring your awareness to this process.
- It helps you in disengaging your distracting thoughts and helps you to stay in the present. It helps you in focusing more on the present when practiced regularly.
- Practicing mindfulness
- Practicing meditation is one of the great mindfulness techniques. During meditation, try to keep your focus on the present moment and bring back your attention whenever it fluctuates between the past and the future.
- Practicing it for at least 20 minutes every day can give you results. You can see even better results if you can participate for even longer periods regularly.
- Chanting
- In this technique, you have to chant a small phrase of your choice taken from your regular prayer while meditating. It helps if you have a religious or spiritual connection.
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4. Spend time in nature
Studies have shown that people who spend more time in nature will lower their levels of stress and anxiety. Spending some time in greenery like a garden, park or a forest that is close to nature will significantly reduce your stress.
You can consider options like hiking a mountain, gardening, etc to spend some time in nature.
5. Avoiding Procrastination
Procrastination is nothing but avoiding or delaying your work. Studies have shown that it is also a major cause of stress.
Procrastinating makes you unproductive throughout the day. It in turn leads to anxiety of the fear of not completing the work.
So, if you think that you are procrastinating more, following a to-do list helps. You can start your day by doing the most important thing first. This way, you think that you’ve done a lot of work already.
6. Self Care
Being a woman, while you are juggling multiple responsibilities between work and home, you barely get time to take care of yourself.
But it is not good for your health. Self-care helps you in reducing stress and improving your mood. Self-care doesn’t mean an elaborate procedure. You can do some simple things that you set time for every day whenever you feel stressed.
Some of the self-care techniques include massage, facial, bathing, cooking, meditating, exercising, stretching, reading books, cultivating a new hobby, etc.
7. Spending quality time with family and friends
Having support from your family or friends plays a crucial role in reducing your stress.
Consider taking out some time to spend with your family or friend that matters to you the most. Talk with them about your problems. This will help you in overcoming mood swings in your life.
8. Do not take everything on yourself
Since you are juggling many responsibilities, you will have a lot of things to do. But you do not have to take everything on yourself and take responsibility for everything.
Saying NO in situations that you think may create an unnecessary burden on you or things which are not under your control will help.
9. Cuddling
Cuddling releases oxytocin and reduces cortisol levels which reduce stress and anxiety.
Studies have shown that cuddling and having sex can help you to lower stress and loneliness.
Your body reacts very well to the positive touch or cuddle. We can see that animals also cuddle with each other.
10. Having a pet
Studies have shown that people who have a pet, especially a dog, have lower levels of stress and anxiety.
Cuddling with your pet also helps in releasing oxytocin which helps to manage stress and loneliness.
And, it is also proven that people having pets usually have patience and are active.
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Overview
Stress is a common feeling in humans. Stress is a normal reaction that is produced to protect ourselves from an animal attack or natural calamities in ancient times. Although we don’t have such problems now, we still face stress due to work and responsibilities, etc.
So, instead of avoiding it, practicing some effective techniques and some lifestyle changes can help with stress and anxiety.
