Stressed Out!

Amidst the myriad responsibilities of family, work, and personal pursuits, many women find themselves feeling stressed out, particularly during midlife. Studies have shown that stressed women often experience feelings of overwhelm, with the demands of modern life taking their toll. As our children approach adulthood, we find ourselves at a crossroads, grappling with the shifting dynamics of family life and the anticipation of newfound freedoms. Recognizing our capacity for time management and delegation can significantly alleviate the burdens we face.

Stress Less

When your kids are little, they need you all the time. This causes its own stress. As they grow and start to pull away, we often continue to hold onto the household tasks that our kids are completely capable of because we want them to enjoy their time as a kid and it’s probably just easier for us to do them. And, if we’re honest, we do those things because we want them to love and appreciate us as they seem to need us less. But, have you stopped to think that giving them more household responsibilities will allow them to appreciate you even more and teach them important life skills?

Consider gradually entrusting your teenage children with new responsibilities each year. This can not only lighten your load but also foster their independence and readiness for the future. I was just talking with a friend who formalized new responsibilities for her kids each year starting at fourteen. Her youngest, who is now seventeen, just asked what he was getting when he turned eighteen, eager to find out. 🙂

From laundry duties and meal preparation to cleaning bathrooms and car maintenance, empowering your kids with practical life skills as they near adulthood, is an essential part of their development. And it takes some of the burden off of you.

Reducing the Impact of Stress

Now, let’s explore evidence-backed strategies for managing stress:

Deep Breathing

Research shows that deep breathing exercises can activate the body’s relaxation response, reducing feelings of being stressed and tired and promoting feelings of calmness. Studies have found that deep breathing techniques, such as diaphragmatic breathing, can help lower cortisol levels and improve overall well-being. So any time you are feeling stressed, stop and breathe deeply for one minute. You can use a smartphone app to remind you or just time you.

Mindfulness Moments

Numerous studies have demonstrated the benefits of mindfulness for stressed women. Practicing mindfulness has been linked to lower levels of perceived stress, anxiety, and depression. Research suggests that mindfulness techniques, such as meditation and mindful breathing, can improve stress resilience and enhance emotional regulation. This is helpful both when you are in a state of heightened stress and as a way to prevent it.

I start every morning by setting an intention for myself and my day before I ever pick up my phone. That way I can control my day rather than it controlling me.

Stay Active

Engaging in regular physical activity is a proven way to reduce stress and improve mood for stressed out individuals. Exercise releases endorphins, which are natural mood lifters, and helps to reduce levels of stress hormones like cortisol. Research has shown that activities like walking, jogging, yoga, and dancing can all have positive effects on mental health and stress management. Even five minutes when the stress is just too much can have a positive impact.

No time for exercise? Turn up the music and dance while you make dinner or groove to the tunes while running carpool.

Anticipation

Having something to look forward to can help reduce your stress. Life is no fun when it’s full of have to’s. When you throw in some get to’s or even steps towards your future vision, the excitement helps alleviate stress and allows you to feel more in control. If you’re looking at your vision, the key is to not get overwhelmed by the big task, but just focus on the right next step.

Journaling

Writing about stressful experiences and emotions has been found to have therapeutic benefits for stressed and tired women. Research suggests that journaling can help individuals process their thoughts and feelings, gain perspective on challenging situations, and reduce symptoms of stress and anxiety. Expressive writing has been shown to improve mood, increase self-awareness, and enhance emotional well-being.

I use my journal to describe how I want to feel for the day and to reflect on and celebrate my day. Both enable me to feel more in control and really appreciate how much of a badass I am rather than stressing about all of the things I can’t control anyway.

Connect with Others

Social support is a powerful buffer against stress for stressed women. Research has consistently shown that having strong social connections can help reduce feelings of stress and improve overall resilience. Spending time with friends, family, or supportive networks can provide emotional validation, practical assistance, and a sense of belonging, all of which contribute to better stress management. So even if you don’t feel like it or don’t think you have time, spending time with those who help you feel seen and heard makes a huge impact in your ability to manage stress. If the stress gets to be too much, reach out to a counselor or coach for support.

Self-Care Rituals

Prioritizing self-care activities is essential for managing stress and combating feelings of being stressed and tired. Research has shown that engaging in self-care practices, such as relaxation techniques, hobbies, and leisure activities, can reduce stress levels, improve mood, and enhance overall quality of life. Taking time for oneself is not selfish but rather a necessary investment in one’s health and happiness. If this is new to you, start with 15 minutes to yourself before the day starts. Sit in silence, journal, go on a walk, anything to communicate to yourself that you are worth it.

Conclusion

Managing stress is achievable with practical strategies and self-care practices supported by research so that you aren’t constantly stressed out. By prioritizing our well-being, nurturing our relationships, and seeking support when needed, we can navigate this phase of life with resilience, grace, and peace of mind.