Women are often stuck in a never-ending cycle of stress. Work, family responsibilities, and social obligations can be overwhelming and lead to feelings of anxiety and depression.
While there’s no replacement for professional help, there are simple, natural exercises and practices that can help you break free when you’re stuck in a cycle of stress. These activities can improve your mood, reduce stress levels, and promote overall health and well-being. And best of all? They’re easy to learn and do!
So, if you’re feeling overwhelmed and stressed, consider trying these exercises. You may be surprised at how much they help!
Meditation
A study published in JAMA Internal Medicine found that people who meditated for just 20 minutes a day had lower levels of the stress hormone cortisol. Meditation can also help you learn how to control and focus your thoughts, which can be helpful when you’re feeling overwhelmed.
To meditate, find a quiet place to sit or lie down. Close your eyes and focus on your breath. Notice the way your chest and belly rise and fall with each breath. If your mind starts to wander, simply bring your attention back to your breath. Don’t worry if it takes a few tries – meditation is a practice, and perfection isn’t required!
Fortunately, there is plenty of guidance available. We recommend this YouTube channel from Andrea Jean for relaxing guided meditation.
Affirmations
Another way to reduce stress is by practicing affirmations – positive statements about yourself and your life. When you repeat these statements, you can start to believe them, which can lead to improved mood and reduced stress levels.
To get started, choose one or two affirmations that resonate with you. For example, you might say, “I am strong” or “I am worthy.” Repeat these statements to yourself throughout the day, and notice how they make you feel. If you’re struggling to come up with affirmations, think about who you want to be. What characteristics does that future you possess? What are their habits like? Spend some time thinking about what your perfect day looks like. How do you feel? Do you feel confident? Powerful? Capable?
Whatever you imagine your future self feeling, you can turn it into an affirmation. I am powerful. I am capable. I am confident.
If you’re not sure how to get the most out of your affirmation practice, check out our library of helpful articles on the power of affirmations here.
Vagus Nerve Exercises
Your vagus nerve is responsible for controlling your heart rate, blood pressure, and many other internal functions. It’s also the main component of the parasympathetic nervous system, which, among many things, controls mood.
When it’s functioning properly, it helps keep your body in a state of relaxation. However, chronic stress or trauma can cause the vagus nerve to become overstimulated, which can lead to a variety of health problems. It can also lead to feeling stressed or stuck in a fight or flight trauma response.
Fortunately, there are exercises you can do to help tone your vagus nerve and promote relaxation. One exercise is called “vagal breathing,” which involves slow, deep breaths. To do this exercise, sit or lie down in a comfortable position. Place one hand on your stomach and the other on your chest. Slowly breathe in through your nose, letting your stomach expand. Then, breathe out through your mouth, pressing gently on your stomach as you do so. Repeat this process for several minutes.
Another vagus nerve exercise is humming. Research has shown that humming can help stimulate the nerve and promote relaxation. To try this exercise, sit or lie down in a comfortable position and hum for about 20 seconds. You can do this exercise anytime, anywhere – at your desk, in the car, or even in the shower!
There are many simple vagus nerve exercises you can perform. Check out this YouTube channel for ideas and guidance.
EFT Tapping
EFT — short for Emotional Freedom Technique — tapping is a stress-relief technique that involves tapping on specific points on your body. This helps to release emotions and tension that are stored in your body. It’s a simple and effective way to reduce stress, and it can be done anywhere.
To get started, find a quiet place to sit or lie down. Choose a phrase that describes how you’re feeling, such as “I’m so stressed” or “I can’t handle this.” Tap your fingers on each of the following points while repeating your phrase:
– The side of your hand (karate chop point)
– Your forehead
– Your eye (between the eyebrow)
– Your nose
– Your chin
– Your collarbone
– Under your arm (about 4 inches below the armpit)
After tapping each point, take a deep breath and notice how you’re feeling. Repeat the process as needed.
For a guided tapping session, check out this video from Jessica Ortner with The Tapping Solution. It may seem silly, but tapping these acupressure points on your body can be a powerful stress relief technique. Give it a try the next time you’re feeling overwhelmed!
Final Thoughts
Remember, it’s important to seek out professional help if you’re suffering from depression or severe anxiety.
Still, if you’re feeling stuck in a cycle of stress, there are many natural exercises you can do to find relief. Meditation, affirmations, vagus nerve exercises, and EFT tapping are all simple and effective ways to restore a sense of calm. Start incorporating these techniques into your life today and see how they help you feel calmer and more relaxed.
1 comment
This post reminded me of some important lessons I had overlooked.