The Busy Woman's Guide to Managing Stress: Nourish, Move, Recover, Reset
Stress. It's a four-letter word that feels woven into the fabric of every busy professional woman's life. In fact, a recent study found that stress, depression or anxiety made up 49% of new and long-standing cases of work-related ill health in the UK (Health and Safety Executive, 2023). Deadlines loom, emails pile up, and to-do lists seem endless. While a certain level of stress is normal and can even be motivating, chronic stress can wreak havoc on your physical and mental health. The constant state of "fight-or-flight" can leave your nervous system on edge, leading to anxiety, fatigue, headaches, and a weakened immune system.
But here's the good news: you have the power to manage stress and cultivate balance. By focusing on nourishing, moving, recovering, and resetting your body & mind, you can build resilience and create a life that feels less frazzled and more fulfilling.
Nourish Your Body to De-Stress:
What you eat directly impacts your stress response. Think of your gut as your body's second brain. When you nourish it with anti-inflammatory foods like fruits, vegetables and whole grains you support the growth of beneficial gut bacteria, which play a vital role in regulating mood and reducing stress hormones. Healthy fats, particularly omega-3, also have anti-inflammatory properties and improve brain health, reducing the risk of anxiety & depression. Furthermore, ensuring you’re getting plenty of vitamins and minerals can help your body cope with stress.
Minimise inflammatory foods like highly processed foods, sugary drinks, and processed meat, which can exacerbate stress and contribute to inflammation in the body. Additionally, consider cutting back on alcohol. While it may offer a temporary sense of relaxation, alcohol disrupts sleep and actually increases stress levels in the long run.
Move Your Body to Manage Stress:
You don't need to spend hours at the gym or on the running track to reap the stress-busting benefits of exercise. Any kind of movement, even a short walk or gentle yoga session, can significantly reduce stress. During exercise, your body releases endorphins, the body's natural feel-good chemicals. These endorphins have a calming effect on the nervous system and can elevate your mood.
Exercise also promotes brain health. Studies have shown that regular physical activity can improve cognitive function, memory, and focus – all crucial for managing a busy schedule with less stress. However, busy women often fall into the trap of high-intensity exercise as a stress reliever. While exercise is good, when your body is already in a stressed state, intense workouts can actually be counterproductive.
Prioritise low-moderate intensity exercises like brisk walking, swimming, yoga, or cycling. Although these activities may initially increase the stress response to adapt to the increased load on the body, they quickly reset the body to a more relaxed state post workout, and reduce inflammation long term.
Recover Your Body to Recharge:
Sleep isn't a luxury; it's a necessity for stress management. During sleep, your body repairs itself at a cellular level. It's also when your brain processes emotions and consolidates memories. Aim for 7-8 hours of quality sleep each night.
Daytime rest is essential to recharge your body’s resources. Take breaks throughout the day to clear your head. Even a short walk outside, a few deep breaths, or a few minutes of quiet while sipping a herbal tea can do wonders for reducing stress and recharging your batteries.
Reset Your Mind to Relieve Stress:
Stress can leave you feeling overwhelmed and disconnected from yourself. Mindfulness and emotional regulation techniques can help you regain a sense of control and calm the overstimulated nervous system.
Mindfulness practices like meditation and mindful breathing can help you become more aware of your thoughts and emotions without judgment. By observing your thoughts and feelings objectively, you can learn to respond to stress with greater awareness and choose healthy coping mechanisms.
Taking time to talk to a therapist or a trusted friend can also be invaluable. Talking through your feelings allows you to process stress in a healthy way and gain different perspectives.
Remember, you are not alone. Stress is a common experience, but you don't have to let it control your life. By nourishing, moving, recovering, and resetting your body and mind, you can create a more resilient and adaptable version of yourself.
Ready to take the next step on your journey to stress management? Download your FREE In Wellness Guide. Learn more about the power of the nervous system and discover practical tools to achieve a calmer state.
References:
Health and Safety Executive (2023). Work-related stress, depression or anxiety statistics in Great Britain, 2023. Accessed online on https://www.hse.gov.uk/statistics/assets/docs/stress.pdf [04.04.2024]