Anxiety and stress are among the most common mental health problems that affect millions of people worldwide. Being a woman makes it even more challenging because there are so many antagonizing issues that we have to deal with. But it's actually possible to craft a healthy life by finding the best ways to reduce anxiety and stress. It all revolves around your lifestyle and the choices you make. Some of the most effective ways to reduce anxiety and stress include:
1. Change your Diet
You can reduce anxiety without medication by changing your diet. Understand that stress and anxiety are complementary. So, if you are going to effectively manage one, the benefits will spill over and help you deal with the other.
For many women, the only time we tend to worry about what we eat is when we’re thinking about our waistline. However, the benefits of a good diet are beyond the numbers on a scale. Eating healthy meals can be great for your mental health by helping to ease the symptoms of stress and anxiety.
Did you know that there are stress-causing foods? Well, they mainly include edible products that are rich in sugar, artificial sweeteners, excess caffeine, alcohol, and processed carbs. If you want to have good mental health, then you should cut down or eliminate these food varieties from your diet.
To reduce anxiety and stress, you must consider food varieties such as:
- Organ meats: if you can't completely eliminate meat from your diet, then consider organ choices. This includes kidneys, liver, and heart from animals such as chickens and cows. They are good sources of vitamins and minerals such as folate, riboflavin, and B vitamins. All these are essential for stress control.
- Fatty fish: consider varieties such as salmon, mackerel, sardines, and herring. They are rich in omega-3 fats and other nutrients that improve mood, promote a calming effect and reduce levels of stress.
- Blueberries: They are great for easing stress and anxiety due to their high amounts of flavonoid antioxidants. Blueberries have powerful neuroprotective and anti-inflammatory effects that help to protect you against depression, stress, or anxiety-related cellular damage.
- Chamomile tea: while you can't completely eliminate all drinks from your diet, you should only consider making healthier alternatives such as chamomile tea. It consists of a medicinal herb that helps to reduce symptoms of depression and anxiety. Its stress-reducing benefits also make it effective in promoting good sleep patterns.
- Yogurt: it contains beneficial bacteria that have positive effects on the brain. Yogurt has strong anti-inflammatory effects on the body and this makes it effective in treating chronic inflammation related to stress and anxiety.
- Dark chocolate: do you need something sweet to snack on? Well, dark chocolate is great anxiety and stress reliever. It has been established that dark cocoa has mood-enhancing benefits. So, taking it can help reduce cell death, improve blood flow in the brain, and reduce neuroinflammation.
- Vegetables: consider the likes of beets, kale, broccoli, spinach, and artichokes that have strong antioxidant properties and can help eliminate free radicals from the body.
- Potassium-rich fruits: they are usually great sources of nutrients that help to reverse the harsh side effects of stress. This mainly includes bananas and pumpkin seeds.
2. Practice Relaxation Techniques
Mental healing and wellness usually start from the inside. Stress and anxiety are conditions that we can feel but sometimes it can be impossible to tell where exactly we feel discomfort. It's about hormones and your feelings getting triggered and overworked. But the dangers of these issues can be physical.
Besides that, the female body is usually subjected to a lot of extreme hormonal triggers. Dealing with monthly menstrual cycles, change in environment, a difficult pregnancy, etc., are some of the issues that can lead to hormonal changes with serious side effects coupled with the troubles of our daily lives, all these can result in the development of chronic stress and anxiety
However, there are good relaxation techniques that can help minimize the symptoms of stress and anxiety. They include:
- Deep breathing: This is a powerful relaxation method that simply requires you to focus on your breath. Start by finding a secluded place and then take long, deep, and slow breaths. This is usually known as belly or abdominal breathing. While breathing, ensure that your focus is within you and not other distracting thoughts. Slowly inhale the deep breaths and exhale for 10-15 minutes daily.
- Meditation: this is an important aspect of mindfulness. Find a comfortable space to sit in and just focus on your breathing and focusing all your attention on the present moment. Refrain from the need of drifting your thoughts back to the past or shifting them to the future. Be present, here and now.
- Yoga: it's a quite versatile relaxation technique. It can be regarded as a meditation technique or a method of exercising. There are many types of yoga, but the ones suited for dealing with stress and anxiety involve those with deep breathing, slow movements, and stretching.
- Socialize: this is also a form of relaxation technique that you might know can have good mental health benefits. Set time aside to spend with family members and friends. Find a confidante who will listen to you without passing judgment. This will provide a natural and effective way to lower your stress levels and promote a calming effect. Generally, connecting with other people usually triggers the body to release a hormone that usually stops your fight-or-flight response.
- Guided imagery: take time and find a quiet place where you can simply conjure those soothing scenes, experiences, and places that you loved. You will find that guided imagery can help your mind to relax and shape your focus. It's worth noting that there are many free apps that you can use to create these calming scenes. Just make sure that the imagery you want to recreate doesn't trigger a stressful emotional response.
- Biofeedback: take time and learn how to manage your blood pressure, muscle tension, and heart rate when you are stressed or anxious. Generally, biofeedback will give you the information that you need when you are trying to relax. You need to work with a therapist who will place sensors on different parts of your body to determine things such as your muscles' tone and brainwave patterns.
3. Enroll for a Self-Help Course
Enrolling in a self-help course is one of the best ways to reduce anxiety and stress. Becoming the best version of yourself requires that you pull all strings so that you can grow. As a woman, there is a lot that may be going on internally and externally. But enrolling in a self-help course can be great for your mental wellness.
Refine Your Life Course Bundle is one of the best programs that can help you refine and redefine yourself. The wellness bundle gives you a step-by-step guide on how you can become more empowered, effectively achieve your personal goals, and reach your highest possible potential.
Refine your Life Purpose and Wellness Course Bundle features a total of 4 books. They all consist of actionable information that is vital in helping you become an accountable person, go for your goal, and avoid the need for procrastination.
- The Healthy Body + Mind Handbook: You can use this book to develop healthy eating habits. Besides that, it has unique content on how you can map out a customized fitness plan that you can stick to.
- The Ultimate Mental Health Guide: Understand different types of mental health issues and how you can manage them with various resources.
- The Wellness Binder: When trying to reduce anxiety and stress issues, it's important to document your feelings down. Well, this course comes with coloring pages, journal prompts, and daily happiness routines among others.
- Regine Your Life Workbook: Learn what is preventing you from making progress, set your goals, and then go ahead and accomplish them. Relight the spark within you and keep track of your habitual changes. You can only learn about all these and more from this workbook.
This cost-effective bundle allows you to build your confidence and start living a fulfilling life. The best thing is that you can enroll now to get started.
This course works perfectly with other anxiety and stress-reducing techniques. So, you can blend it with exercising, a healthy diet, and different meditation techniques among others.
A healthy mind requires healthy physical well-being. Exercise isn’t just about the way things look. Implementing a good exercise routine will also do wonders for your mental health.
This doesn’t have to look a certain way. Here are some activities you can do to get moving.
- Tai chi
All these are engaging activities that involve physical and mental components. Exercising usually helps the body to release hormones such as endocannabinoids and endorphins. This helps to reduce inflammatory conditions, block pain receptors, promote relaxation, and improve sleep patterns. Some people usually experience a “high” euphoric feeling after working out.
5. Examine Your Beliefs and Values
There are beliefs that we follow but in a real sense, they are degrading. Beliefs such as “a woman's place is the kitchen or to be a homemaker” are outdated. Sometimes you might end up feeling stressed while trying to fit your life in these beliefs but knowing very well that you want more for yourself.
Examine your beliefs and determine if they trigger your mental health or suit your current lifestyle. Do these beliefs perfectly reflect you as an individual? If not, set your personal values and follow them. Remember that this is your life, and you need to be confident, find an anchor to believe in, and then follow through with your dreams.
Be assertive with your needs. Make it clear that a “No” means “NO”. Place strong boundaries that everyone should respect without expectations. This way, you will find that more of your energy is focused on building yourself rather than dealing with stress caused by other people who have clearly failed to respect you and meet your expectation. Remember that you shouldn't tolerate disrespect as this will quickly mess with your self-esteem.
6. Set Your Goals
There is a lot of pressure that comes with being a woman. If you are not careful, then you might succumb to goals and expectations set by other people. You don't want children in your 20s because you are pursuing your goals? Well, go ahead and do it.
Do you want to get a Ph.D. by the time you are 35? Well, it's not too late. Simply sit down and set realistic goals as well as expectations.
Taking care of your mental health should be a choice that you make every day. The above strategies are ways to reduce anxiety and stress. Remember that you need to take care of your body for it to take care of you. Eat healthy meals, work out, engage in relaxation techniques, and even enroll in a self-help program. The Refine Your Life Course Bundle will help you learn more about yourself and within no time you will notice significant growth.