Mental Health 7 Tips for Women To Fight AnxietyThe letters W and O are not the only things in common for women and worry. More often than not, to be a “woman” also means “to worry” most of the time. It is not absolutely clear yet how “being a woman” and the “act of worrying” has anything to do with each other. But scientists have theorized that: women’s distinct levels of sex hormones could be a reason why they are more likely to suffer from worrying or anxiety issues compared to men.
Generally, to worry about things that may or may not come is helpful, if and only if, such task impels a woman to take action and work out her problem. However, if such preoccupation keeps her from her job, her family and friends, and the things she likes the most, then I guess such worrying is a problem of its own.
The surge of unrelenting feelings of anxiety that a woman experiences, particularly during her monthly periods, pregnancy state and menopausal stage, can be very paralyzing since it neither inspires nor makes her productive. The sensations of terror and symptoms of hot flashes, headaches, and palpitations can sap a woman’s energy, interfering with her day-to-day life.
To help a woman fight off these anxieties, here are a few suggestions.
1. Learn to Relax
Truthfully, anxiety is not just a mere feeling. It is a reaction to the flight or fight response that a woman’s body perceives from a coming threat. When the flight or fight is activated, the heart pounds rapidly, breathing becomes difficult, and muscles tense up. But, when a woman relaxes, all those symptoms will be eliminated. The heart rate will slow down, breathing will normalize and the muscles will be pliant. More importantly, her mind and body will be free from anxiety.
To gain a relaxed state, a woman needs to learn some relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation. These exercises, which are proven to promote relaxation, can be mastered by regularly practicing the techniques at least 20 minutes a day.
2. Limit Coffee Intake
Women who are fond of drinking coffee need to stop or cut back from such habit. The caffeine, contained in every coffee drink, soda or tea, is a very strong mood-altering drug, acting much like a psychoactive drug.
Normally, caffeine works to block the depressant function of adenosine, a chemical in the brain. When this happens, latte-lovers become alert, more focused and able to retain information. However, drinking too much of this stuff, more than one is accustomed to, can cause a spiral of sensations that can lead to a full-blown anxiety attack. To disassociate from this feeling, it is imperative that women taper down their consumption of coffee.
3. Develop a healthy eating habit
Every woman must never forget to eat a hearty meal every morning and continue this with frequent small meals all throughout the day. The habit of not eating regularly can lead to low blood sugar levels that could in turn lead to anxiety attacks.
A low blood sugar level causes the adrenal glands to secrete more cortisol and adrenaline in order that the brain will not starve from a lack of adequate supply of glucose. With increased levels of cortisol and adrenalin circulating in the body, anxiety levels also increase. Hence, women should never neglect their diet in order that sugar levels and anxiety levels remain at safe levels.
4. Exercise Regularly
High levels of anxiety are oftentimes attributed to a lack of physical exercise. Exercise has been found to not only benefit the body but the mind as well. With every movement, exercise trains the mind and the body to be accustomed to the physical effects of increased heart rate, breathing rate, and blood pressure, which are very similar to anxiety symptoms. Aside from training the body to be less frightened by these strong sensations, exercise releases feel-good hormones that help reduce anxiety and depression. With these health benefits, women are then encouraged to spare at least 30 minutes of their time everyday to engage in a simple form of physical activity.
5. Avoid Alcohol
Alcohol temporarily serves to reduce anxiety and worry. However, as its effect wears off, it causes anxiety, ironically. In addition, drinking alcohol can lead to alcohol abuse and dependence that makes diagnosis and treatment of anxiety more difficult.
6. Herbal Remedy
Naturally growing herbs and plants such as kava kava, chamomile, and valerian root have been used for a long time to relieve the symptoms of anxiety. These plants contain certain chemical compounds that help the body achieve and sustain a state of relaxation. Today, most of these herbs are turned into teas, free from caffeine, for easy consumption.
7. Get enough Sleep
A lack of sleep can contribute to anxiety. Women who deprive themselves of a good night’s sleep will lose their ability to effectively handle stressful tasks. Their decision making will also be compromised. A key factor then to stop anxiety is to take their enough share of rest.
All these techniques written above can absolutely help during times of anxiety. But they are best employed as a part of a multi-faceted program. Hence, women should undoubtedly consult their physicians if they think they have anxiety issues.
Ryan Rivera is an advocate of natural methods for the management of anxiety and panic attacks. He credits most of his survival from anxiety to these methods. Check www.calmclinic.com to learn more.
