Strategies To Cope With Stress

Episode Transcript

Speaker 1 (00:00):
Hello, Hello, hello everyone, Welcome back to Everything Women's Health.
I hope you all are having a wonderful day. I
know I am. I just got back from a beautiful
walk outside. We are having some incredible late February weather
and to top it all off, I found a new

(00:22):
hiking path through the woods, which that's my happy place
is nature. So it was a good walk. And now
I'm ready to talk about women's health, and today specifically,
we are going to talk about finding your calm. Uh.

(00:43):
We have discussed nourishing your body through diet and exercise,
and now we're going to talk about something that's often
overlooked yet incredibly powerful and something that I always work
on or I have to work it on because it

(01:03):
does not come naturally to me, and that is stress management.
Stress isn't just a feeling. It's a physiological response to
a lot of things. But it can exacerbate many of
the symptoms that we are already experiencing in perimenopause and menopause.

(01:29):
Think hot flashes intensified by a deadline, sleepless nights fueled
by anxiety, and mood swings amplified by some of everyday pressures.
Learning to manage stress effectively isn't about becoming a zen
yoga master overnight. It's about incorporating simple, small, practical techniques

(01:56):
into your daily routine to build resilience and help cultivate
a sense of inner calm. One of the most effective
and accessible methods is deep breathing. It sounds simple, right right,
Yet the power of conscious deep breathing shouldn't be underestimated.

(02:19):
When stressed, our breathing becomes shallow and rapid. Think of this,
or even just holding your breath. I do that all
the time. It triggers the bodies fight or flight response.
Deep diaphragmic breathing helps to slow this response, calming the
nervous system and reducing anxiety. There are numerous techniques, but

(02:45):
a simple starting point is to find a comfortable position,
close your eyes and focus on inhaling deeply through your nose,
allowing your belly to rise, and exhaling slowly through your mouth.
Try this for five minutes several times a day, especially

(03:08):
when you feel stress creeping in. You might find yourself
surprised at how effective this simple act can be. You
can even try it during a hot flash. The controlled
breathing can help regulate your body temperature beyond deep breathing.

(03:28):
Mindfulness practices. I'm sorry. Mindfulness practices such as meditation can
be incredibly beneficial. Meditation isn't about emptying your mind. That's
a near impossible feat for most of us. It's about
training your mind to focus on the present moment without judgment.

(03:50):
Even just five minutes a day of guided meditation, readily
available through apps like Calm or headspace, can make a
significant difference. These apps offer guided meditations tailored to specific needs,
including stress reduction, sleep improvement, and even menopause specific challenges.

(04:14):
Think of it as a mental workout, strength strengthening your
ability to manage racing thoughts and anxieties. And now you
don't need to sit crosscross legged on a mountaintop. You
can meditate anywhere, on your commute, during your lunch break,
or even while waiting on your kids. Yoga combined combines

(04:38):
physical postures, breathing techniques, and meditation, offering a holistic approach
to stress reduction. Different styles of yoga cater to various
fitness levels, so you can find one that suits your
body and preferences. The gentle movements and deep breathing can

(04:58):
help release tension in your improve flexibility, and promote a
sense of calmness. Many studios offer classes specifically designed for
women going through menopause, addressing issues such as bone health
and flexibility concerns. If in person classes aren't feasible, online

(05:22):
yoga videos are readily available, offering a convenient and affordable option.
The important thing is finding a style you enjoy and
sticking with it. Spending time in nature is another powerful
stress reliever. I know it is for me. Studies have

(05:42):
shown that even short periods outdoors can reduce quartisol levels,
the stress hormone, and improved mood. A walk in the park,
a hike in the woods, or simply sitting by a
lake can have a profoundly calming effect. The site's sounds
and smells of nature can help to distract you from

(06:03):
worries and allow you to reconnect with yourself. Consider incorporating
nature into your daily routine. A morning walk before work,
a lunch break in a nearby park or evening an
even evening stroll while praying. It's a free and accessible

(06:24):
way to nurture your well being. Beyond these specific techniques,
fostering a holistic approach to self care is essential. This
means prioritizing activities that bring you joy and relaxation. This
could include anything from reading a book to taking a

(06:45):
long bath, indulging in a hobby, listening to your favorite music,
spending quality time with loved ones or friends, pursuing creative endeavors,
or simply enjoying a cup of tea contemplation. The key
is to identify what truly relaxes you and makes time for,

(07:07):
and make time for regularly. Self care is not selfish,
it's a necessity, especially during this period of significant life change.
Creating a supportive network is also crucial. Connecting with friends, family,
or support groups can provide emotional support and a sense

(07:30):
of community. Sharing your experience with others who understand what
you're going through can help you feel less alone and
more empowered. Consider joining amenopause support group, either in person
or online. These groups provide a safe space to share experiences,

(07:54):
ask questions, and learn from others. Remember you are not
alone in this journey. Journaling can also be a surprisingly
powerful tool for stress management. Writing down your thoughts and
feelings can help to process emotions, identify triggers, and gain

(08:14):
a sense of perspective. It's a way to externalize your
inner world, allowing you to see your anxieties more clearly
and develop strategies to manage them. You don't have to
be a writer to benefit from journaling. Simply writing whatever
comes to mind can be incredibly therapeutic. I had a

(08:36):
therapist tell me one time, actually, not a therapist, it
was a doctor. To have a journal where you just
write everything down for fifteen minutes or five minutes, just
write it all down and never go back and look
at it. You just don't look at it, and it
just gets all of that junk that's in your brain
out and onto a piece of paper. So try that. Remember,

(09:00):
stress management is a journey, not a destination. There will
be days when you feel more stress than others, and
that's perfectly okay. The goal isn't to eliminate stress entirely,
that's completely unrealistic, but to develop copy mechanisms that allow
you to manage stress effectively and maintain a sense of equilibrium.

(09:26):
Experiment with different techniques to find what works best for you.
What relaxes one woman might not relax another. The key
is to be patient, kind to yourself, and persistent in
your efforts. Consider incorporating laughter into your stress reduction. Laughter

(09:47):
is indeed the best medicine It releases and orphans which
have mood boosting effects. Watch a funny movie, Spend time
with people who make you laugh. The o are endless. Finally,
consider seeking professional help. If you're struggling to manage stress

(10:07):
on your own. A therapist or counselor can provide guidance
and support, helping you develop coping mechanisms and addressing underlying
issues that contribute to stress. Don't hesitate to reach out
for professional help. It's a sign of strength, not weakness. Remember,

(10:28):
navigating perimenopause and menopause is a journey, not a race.
Be patient with yourself, celebrate your small victories, and prioritize
your well being. You've got this. You are strong, resilient,
and capable of handling anything life throws your way. Remember

(10:48):
to be kind to yourself. You deserve it. Thank you
so much for tuning in, and next time we are
going to address sleepless nights. Thank you so much, y'all,
and take care of each other.