Stress usually occurs during periods of overload with work or home and family responsibilities. It is an indispensable part of everyone’s life, but middle-aged adults, especially women in their 40s, seem more likely to remain in a state of constant tension. Ignoring this condition can risk health problems. How to effectively combat stress?
If you are approaching 40. years of age, you probably have a variety of experiences behind you. Not only positive ones, but also ones such as failed relationships, financial problems or unfulfilled dreams. In middle age, it’s also easy to become overloaded with work and family responsibilities. All this contributes to the fact that you begin to function under constant stress.
Stress is an integral part of everyday life and there is no way to avoid it completely. You will always be nervous when standing in traffic or preparing for exciting events, such as a wedding or job change. However, excessive stress over a long period of time becomes dangerous and puts you at risk of many health problems. It is said that stress kills, and in a sense it does. A state of constant tension causes the body to release adrenaline and cortisol – hormones responsible for the fight or flight response. You are constantly on alert in response to danger. Your pupils remain dilated, your muscles tense, your heart rate is unnaturally fast, your blood pressure rises and sweat production increases. It is difficult to function normally in such a state. So see how to lower cortisol.
How to take care of proper cortisol levels, reduce stress and achieve emotional balance?
Stress takes a toll on your overall health, so you need to fight it. The first step is to become aware of the problem, pay attention to what drives anxiety, and see which ways will work for you:
- Eat healthy, balanced meals. Your body needs them to combat the effects of stress. Avoid alcohol and coffee in moments of nervousness.
- Exercise regularly. Physical activity reduces stress, improves mood and overall health, and makes it easier to fall asleep.
- Sleep as much as you need. When you are under stress, your body takes longer to regenerate. Give it time to rest and sleep continuously for at least eight hours a night. If you have trouble falling asleep, a longer hot bath may help.
- Find ways to relax. Try relaxation music, and also find time to take a vacation and use it at least once a year.
- Develop new interests. Be creative and look for activities that will help you achieve a sense of fulfillment. Try new things. You may discover a hobby that makes you happy this way. When you do things you enjoy, serotonin, the so-called „happy hormone,” is released in your brain. happiness hormone. This is the chemical responsible for such bodily functions as mood, sleep and memory.
- Build a support system. Some people find it helpful to reduce stress by joining a community. For some it may be a swim club, for others a painting circle. Solid friendships always help you feel safer. With people close to you, you can talk about your problems and seek support from them.
- Be assertive. Speak your feelings, opinions and beliefs without anger or shame.
- Keep an optimistic attitude. Look for positive news and be grateful for the good things that come your way. Also accept the fact that there are situations you cannot control.
Many situations in middle age cause stress. It is sometimes positive when it is short-lived and keeps you ready to act. It becomes unhealthy when you constantly have to face challenges. The key to combating stress in your 40s is positive action, good relationships with others and more life optimism!