Ever wondered if stress and women are besties? There’s a good reason I say that — many of my friends always ask me how to manage stress.
And even beyond my squad, research backs up this claim! APA’s 2023 Stress in America survey reported that women report higher stress levels than men.
So, we can all agree that every woman has that sneaky little gremlin that tends to heap stress onto their plate! The to-do list, the bills, and your messy bun that you didn’t mean to perfect but somehow did. Maybe you have to juggle a career with family life. Sometimes, even positive things, such as getting ready for a new job or planning a vacation, can be stressful.
But hey, you can manage stress without blowing your entire credit card budget on a costly therapist! You don’t even need those pricey yoga retreats. Join me as I dig into simple and frugal ways women can use to cut stress and finally get the peace they deserve.
Now for the boring stuff: This article contains affiliate links. As an Amazon Associate, I earn from qualifying purchases made through these links.
Breathe to Reset Your Mindset
A deep breath puts a break on your entire system. It’s the brain’s instant reset button. And it does much more than supply oxygen and relax your mind. Breathing deeply, even for a minute a day, can alter your heart rate, lower your blood pressure, and, most importantly, reduce stress.
I can’t get enough of an episode titled “Take a Breath” on the Just One Thing podcast by Michael Mosley. Mike explores the surprising science behind the impact of breath on health and well-being.
In this episode, I learned that breathing relieves anxiety, decreases pain, and even alters brain chemistry to improve cognitive function. Most of the time, you don’t even realize you’re breathing. However, with each breath and expiration, you may shift your thoughts and feelings in a matter of seconds.
Here’s how you can reset and manage stress in under two minutes just by breathing:
- Find a quiet corner (Shh! You can lock yourself in the bathroom).
- Breathe in for five counts, hold for five, then breathe out for four. Repeat this a few times.
Dr Greg Smith’s book Purposeful Breathing contains more practical, user-friendly advice for easy breathing skills that can quickly reduce unwanted states, such as anxiety and stress, and improve desired states.
Stop and breathe in, then exhale. It’s one of the simplest stress management tips that really works! Your attention networks will once again function in unison, and your stress levels will drop significantly.
Stress Less About Money
Money stress is a beast! Bills pile up, payday feels like a mirage, and the thought of saving? Worries about providing for ourselves and our loved ones and fears for future well-being can overshadow our daily joys. The list goes on and on.
But money has never been enough! Not for me, at least! So, why tie your life to your wallet?
Honestly, financial situations keep on changing. But you can always find a healthier and more balanced approach to managing money with less anxiety.
Begin by identifying the source of your financial stress. Lack of long-term savings. Overwhelming debt. Even a lack of financial security can trigger stress overload. With these pressures recognized, you can take focused steps, such as looking for ways to boost your income.
Secondly, get organized: track your spending and total household income. Now is the best time to make use of that budgeting app or tool, like WalletHub. And re-evaluate your budget, especially if it feels like it’s squeezing you. That daily latte or subscription box may not seem like much, but those dollars add up fast.
Save a little, often. Even $5 every other day can grow into a comforting emergency fund.
Manage Stress with Frequent Breaks
Self-care is an important and cost-effective way to manage stress, and what better way to achieve this than taking a break?
Women often neglect their health for the sake of others. They’re busy caring for children and spouses, not to mention everyone else. Take time out to eat well, exercise, journal for self-reflection, and engage in hobbies that bring you joy.
The dishes can wait. Spend five minutes sipping your tea in peace, take a 15-minute walk around the block, or indulge in a full-on afternoon nap. Take time to pause to keep stress levels in check. Send the kids to play while you curl up on the couch and watch a TV show.
If you’re like me, stress can sneak up on you, and you may not notice you’re at risk of being overwhelmed and burned out until it’s too late. So, plan some downtime if you:
- Lack of energy and enthusiasm
- Change your eating habits
- Struggle managing stressors
- Struggle with concentrating or focusing
Taking breaks isn’t being lazy. No need to feel guilty. Your brain isn’t a machine, and even machines need maintenance, right?
Disconnect from your daily routine to pause and rest so that you can resume whatever you’re doing with new energy. And have I mentioned that breaks also fuel creativity?
Manage Stress With Movement
Getting moving, whether it’s a brisk walk or just a quick stroll, simple wellness can seriously boost how you feel. It’s great for shaking off stress, tension, anxiety, and even those down-in-the-dumps moments.
You’ll notice a “feel good” sensation shortly after your workout because exercise raises endorphins, which improve mood.
The American Heart Association recommends that we do 30 minutes of moderate aerobic activity daily for at least five days a week. Other than walking, you can blast your favorite playlist and shake it like no one’s watching. Or, stretch it out with basic yoga poses or morning stretches to release built-up tension.
I prefer to increase activity by following the “20-2-8” method. For every 20 minutes that I sit, I stand for eight minutes and move for two. If possible, aim to walk at least 5,000 steps per day. An activity tracker keeps you motivated while tracking every step.
I know this isn’t about looking a certain way but about feeling good. But trust me, those endorphins are worth every sweat. You’ll definitely see an improvement in your overall well-being once you make physical activity a regular part of your life.
Small Steps, Big Wins: Your Path to Stress-Free Living
You’re not going to banish stress overnight. (If only, right?) But you can manage stress by making small, consistent changes that add up over time.
Celebrate the little victories. You meditated for five minutes? Amazing. You finally started that emergency fund? Go you. You danced around the kitchen like a maniac? That counts, too.
Stress shouldn’t run your life. With a few daily practices and a little sass, you can keep it in check.
I hope you feel lighter and more in control.
Guest Writer – Ian Luke
I am a passionate author who brings stories to life with a focus on healthy living, business insights, and the art of travel. Whether it’s uncovering wellness tips, breaking down industry trends, or capturing the essence of new destinations, I write to inform and inspire.
Image Credit: © YinTang (via Canva.com) | © Ikostudio (via Canva.com) | © Unknown (via Canva.com) | © fauxels from Pexels (via Canva.com)
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