Managing Anxiety: Holistic Approaches for Women

Most of us have moments of anxiety in our lives. Big project deadlines, unexpected large expenses, stressful life events, all the usual culprits can cause anxiety in even the calmest of individuals.

However, when anxiety is prolonged or is disproportionate to the stimulus, it can become disruptive to the point where it’s hard to function normally. Studies (Angst & Dobler-Mikola, 1985; Bruce et al., 2005; Regier et al., 1990) have shown women are significantly more likely to develop an anxiety disorder of any sort during their lifetime than men, and said disorders are more disabling in women than in men.

There are many theories as to why this may be. One popular theory is that women face a plethora of stressors that can trigger anxiety; in today’s society, women are often expected to hold a full-time career, while also raising children full-time without the help of a “village” —and often without the active support of a partner — maintain a household, and more. The expectations placed on women (whether by themselves or society in general) are often unrealistic, leading to fear of failing to meet those expectations and a tendency to skip self-care in order to fit everything in.

It's a perfect breeding ground for anxiety to flourish.

In severe cases, seeking professional help is essential. But there are many things you can do at home to help support your mental health and reduce anxiety.

What is anxiety?

It’s all well and good talking about managing anxiety, but it’s important to understand what exactly anxiety is.

Anxiety is more than just stressing about a specific situation. Anxiety is excessive fear that extends beyond the limits of one situation and into everyday situations that in and of themselves should not be inherently stressful. It may look like being terrified to get on public transport, be in a crowd, ask for help in a clothing store, or make mundane phone calls. It may look like lying awake in the middle of the night replaying a conversation and stressing about the other party’s interpretation of that conversation, or anguishing over something you’ve said or done that you feel bad about.

The key distinction is that anxiety’s impact on your life, unlike ordinary and temporary stress, is excessive.

Managing Anxiety

Mindfulness meditation

Mindfulness meditation is different from Zen meditation. Mindfulness is not about closing your eyes and trying not to focus on your anxious thoughts; this can be hard to do when you’re anxious.

Instead, mindfulness meditation consists of a physical activity that forces you to focus on what your body is doing, disrupting your anxious thought pattern. To put it a different way, it takes you out of your mind and into your body.

Mindfulness meditation can be almost anything that demands your focus: playing an instrument, drawing or painting, gardening, dancing, you name it. If you have trouble thinking of an activity you might like, there are plenty of suggestions online, simply Google and find one that appeals. Even five minutes here or there will make a big difference to your anxiety levels, so give it a go!

Breathing exercises

One of the best ways to bring anxiety levels down is through breathing exercises. By focusing on your breath and following specific breathing patterns, you help your nervous system settle and your anxiety levels reduce.

Here are a few breathing patterns to try:

1. Deep belly breathing. Lie on your back or sit in a comfortable position. Place one hand on your belly and one on your chest. Breathe in slowly through your nose, allowing your belly to expand naturally. Exhale slowly through your mouth, allowing your belly to fall as it empties. Focus on the breath and its movement through your body; keep doing this for as long as you can, but try to do at least a minute’s worth.

2. 4-7-8 Breathing. As above, lie on your back or sit comfortably. Start with a deep, full exhale through your mouth. Then inhale slowly through your nose for a count of four; hold the breath four seven counts, then exhale through your mouth for a count of eight. Repeat for at least a minute, longer if you can.

3. Humming breath. Also known as the bumble bee breath, this breathing technique is an effective stress buster as it stimulates the vagus nerve, reducing sympathetic nervous system activation. Once again, lie on your back or sit comfortably. Breathe in deeply through your nose, allowing the belly to expand. On the exhale, keep your mouth closed and hum as you let out the air through your nose, allowing your belly to naturally contract.

Yoga

Yoga is a powerful stress-busting tool, as it combines breathing exercises, focus on physical postures, and meditation together to shift awareness into the body and out of the overstimulated mind. It can bring anxiety levels down effectively and consistently. Regular practice also improves the mind-body connection.

Journaling

Journaling can be a very effective outlet for anxious thoughts. Studies have shown that emotions that aren’t processed are stored in the body and can cause illness and injury over time, and journaling is one way emotions can be processed in real time and prevent buildup of stress in the body. It also allows you to identify negative thought patterns and improve self-awareness.

Herbal remedies

Finally, some herbal remedies can provide a natural and gentle way to support stress management and relieve anxiety. Some of note are lavender, valerian, and ashwagandha. There are different ways to use these herbs, either as teas, supplements, or essential oils, and it’s important to do your research before you take anything. “Natural” does not automatically mean “safe”, so if you take medication or have health conditions, always check with your doctor before you supplement. If not, still read up on any potential risks before you try something new, and if you notice any adverse effects, stop using the product immediately.

A Final Thought

Anxiety is not something you should ignore or just “live with”. Ignoring it can lead to burnout and other serious health issues down the track, so it’s important to look at what your stressors are and whether you may be able to remove or reduce some of them.

Begin by trying some of the techniques suggested in this blog, and if your anxiety is severe, please seek help from a licensed health professional.