For most women, situation-related anxiety (the feeling they get while giving a public speech or making a basic purchase such as a house or car) is a normal part of life. But what if you can not get rid of your growing worries? Approximately one in 1,000 women surveyed was anxious, and a high percentage of them, 81%, experienced anxiety at least once a week. This article covers the results of this survey: What makes women anxious and how do they fight their anxiety? We will review and finally introduce strategies to improve women’s anxiety that will help you experience more relaxation.
Beth Battaglino, CEO Healthy Women“Anxiety is rampant,” he says. Most of our friends and family suffer from this common problem. “We have to talk about it.” In addition, most respondents felt that anxiety was disruptive to their daily lives. Anxiety can interfere with a person’s health and well-being, negatively affect their sleep and concentration, and take away comfort.
But the scientifically proven tricks of this article will help you not to get caught up in worries and stay calm.
What worries women?
Succeeding at work and earning enough money, especially as we age and retire, is a major concern for women. Such concerns are deeper in women than in men, although this difference is not limited to work and money. Overall, women are twice as likely as men to be diagnosed with anxiety disorder, according to the American Association for Anxiety and Depression.
This difference is not far-fetched because, according to Jennifer Shannon, an active psychotherapist in California: . “Women want to be great, never yell at their children, keep the house clean, spend more than they earn, and make a good impression on others in meetings.” Ultimately, women see the responsibility of everyone on their shoulders.
When should I see a doctor?
The good news is that 57% of women surveyed said they were not ashamed to share their anxiety with professionals, and 64% of respondents were satisfied. Now how do we know if we need to see a specialist? “When the symptoms of anxiety interfere with your daily life,” Schnein said. If you have been suffering from insomnia for at least three days a week for two months or more, or if you experience a panic attack every week, it is time to see a specialist. Your doctor may advise you to see a counselor to determine if you need regular psychotherapy sessions or medication.
Why do we need sleep?
If your mind is disturbed before going to sleep, such stimulation makes it difficult to fall asleep. According to research from Berkeley University, sleep deprivation stimulates areas of the brain that are associated with the analysis of feelings and growing anxiety. A vicious cycle that destroys your life and health. It should be noted that half of the women surveyed usually sleep less than 7 hours, which is not a good amount.
If you want to sleep well, rethink your daily routine. Take time each day to write down your concerns and devise ways to address them. This way, the issues that are bothering you will be less disturbing to your night thoughts. If thoughts do not leave you at 3 in the morning, go back to sleep, have paper and pen by the bedside, and write down your thoughts. Be aware that you are not going to do this with the phone because the screen light of the phone will make you sleep more than your head.
What effect does menopause have on women’s anxiety?
Eighty percent of women say menopause has caused them anxiety. Estrogen is involved in regulating your mood, regulating sleep, and your overall sense of health and well-being. Levels of this hormone begin to fluctuate during menopause. Even if you had a calmer mood before, research shows that you will be more vulnerable to anxiety during and after menopause.
In addition to hormonal disorders, hot flashes can disrupt sleep and cause new distress. What should be done about this? Your doctor may suggest that you try hormone therapy, such as low-dose pregnancy controllers, which can modulate hormonal fluctuations. In addition, give yourself a little romantic and considerate care and avoid stressful tasks and factors when you do not feel comfortable.
How to control fear?
Sixty-one percent of women respondents reported having a panic attack. This attack is a sudden and irresistible feeling of fear that is accompanied by palpitations, sweating, tremors, shortness of breath and the certainty that something bad is about to happen.
“If you feel you are on the verge of a panic attack, try breathing slowly or in paper bags,” says Edna Fao, Ph.D. in psychology and director of the Center for Anxiety Treatment and Studies at the University of Pennsylvania. “If you can not prevent a panic attack, it is okay to let it happen,” he says. These attacks will pass – panic attacks usually last less than 10 minutes.
But because the constant stress of anxiety can affect your body and mind, it is important to find ways to manage your anxiety symptoms. We share them with you:
Take a few deep breaths
There is a reason that experts recommend this. Deep breathing increases the supply of oxygen to the brain. Have this technique from Dr. FAO: Take a deep breath and say to yourself “Calm down” as you count to 4, then exhale. Do this for a minute, or longer if you are stuck in traffic.
This is exactly what we meant. “Human contact triggers the release of the hormone endorphins, which we do not get enough of in our lifetime,” says Dr. Jane Love Thompson, a psychotherapist from Florida. If your friend or spouse is not with you, Dr. Thompson suggests a method that can be done alone: ”Rub your forearms from top to bottom, then wrap your arms around you and press.”
Repeat the soothing words
Rhythmic whispering not only focuses the mind but also lowers heart rate and blood pressure, both of which increase during anxiety. Reading stimulates the vagus nerve, which helps regulate mood. Don’t know what to read? Childhood songs or songs you like can both be effective.
Free your mind
“Amidst the flood of messages, social media news, series waiting to be seen and podcasts waiting to be heard are all too common,” says Thompson. To scale, turn off your phone, sit in the backyard and look around. “When you look at the sky, the sun and the trees, your problems seem smaller to you,” he says.
Anxious feelings also pass. It helps to give up and calm down in the midst of anxiety until it ends naturally. Instead of trying to recover, you wallow in your sadness and thus, experience more failure.
Make a realistic assessment of yourself
Write down what bothers you, then ask yourself how likely it is that this will happen. What evidence do I have that suggests it happened? What can I do? “By doing this, you will soon realize that everything is in order, there is no reason to panic, and you are not going to lose control of the situation,” FAO said.
Are you coping well with anxiety?
44% of women said they watch TV when they are anxious. Experts believe that there is nothing wrong with escaping the realities of life by going to television. But do not follow the stressful news too much and see what calms you down. Also, do not sit back and watch movies and TV series because studies show that it interferes with your sleep.
41% of women said they go for food. Experts believe that you should reconsider this habit. High-fat and sugary foods can divert your attention from stress and clear your brain’s reward center, but can lead to high and then low blood sugar, which is not a pleasant thing to do when dealing with anxiety. So fight the craving for sweets and go for healthy foods as much as possible.
33% of women say they exercise in the face of anxiety. Experts consider this a smart choice. For example, yoga can calm the nervous system, which is part of the focus of these exercises on breathing. Not interested in yoga? Take a short walk to relax. Harvard researchers have discovered that even a 20-minute walk can clear the mind and reduce stress hormones.
33% of women said they prefer isolation and loneliness when they are anxious. Experts believe that if you are anxious, it is wise to distance yourself from people who do not make you feel good. But connecting with positive people can help manage anxiety. Humans are made for communication. If you get into a fight, ask a friend to come over for a chat.
31% of women said they read a book or magazine in the face of anxiety. Experts believe that reading a good text will take your thoughts to a new place, that is, exactly where you want to be when you are anxious. This is a great way to stop anxious inner thoughts.
Thirty-three percent of women said they turn to writing thoughts and observations or doing other creative things to overcome anxiety. Experts believe that spending time on artistic activities helps to bring out what is going on in your mind. Try to enroll in a regular class, such as pottery or writing, in order to regularly place yourself in an innovative environment.
As a woman, what do you do to calm down and get rid of your anxieties and worries? Do you have a different experience that has been fruitful and would you like to share it with us? We are waiting for your comments.