Natural Stress Relief for Women Over 50: Simple Tools that Calm Those Stress Hormones.
If you feel like stress is hitting harder than it used to, you are not imagining it. Natural stress relief for women over 50 is more important than ever because chronic stress is rampant these days, and can affect nearly every part of the body, from your joints and sleep to your weight, mood, and memory.
April is Stress Awareness Month, and with Earth Day here too, this is the perfect time to get back to some simple tools that can help calm your body and mind.
Last week I shared a few tools. This week I want to give you a few more.
1. Meditation Does Not Have to Be Complicated
When some people hear the word meditation, they picture sitting cross-legged for 20 minutes with a completely quiet mind. That idea stops a lot of women before they even begin.
But meditation does not have to look like that.
The goal is not perfection. The goal is to give your mind and body a little break from the constant stream of stress hormones that can wear you down day after day.
Here are a few easy ways to do that:
- Cloud Gazing
This is one of my favorites because it is so simple and so soothing.
Stop what you are doing and go outside or walk to a window. Sit, stand, or lie down and watch the clouds drift by. Notice their shapes. Notice how fast they are moving. Take a few deep breaths while you watch.
Five minutes of cloud watching can do wonders for your body, mind, and spirit.
It sounds almost too easy, but this is one of the gifts of natural stress relief for women over 50. The body responds to simple things. When you slow down, breathe deeply, and focus on something peaceful, your nervous system begins to recalibrate.
- Prayer Can Also Be Meditation
Many women over 50 that I know pray daily, and that can absolutely be a form of meditation.
When you focus deeply on the words of a prayer, or on visualizing the outcome you are praying for, your mind begins to shift away from all the worries pulling at you. After several minutes, many women notice that their breathing slows down, their shoulders soften, and their whole body begins to relax.
For many women over 50, prayer is one of the most natural stress relief tools available because it brings comfort, focus, peace, and perspective all at once.
- Guided Meditation
There are many guided meditations on YouTube, and they can be a wonderful place to start if you are new to meditation.
You might try a loving-kindness meditation, a peace meditation, or a simple body relaxation meditation. These are especially helpful for women who feel like their minds are always racing and want a little support to slow down.
Today’s video is a short guided meditation for your use, so be sure to take advantage of that.
2. Nature and Walking Help Reduce Stress Fast
Natural stress relief for women over 50 does not have to happen on a cushion or in silence. Sometimes it starts with simply stepping outside.
Nature has a way of helping us breathe deeper and think more clearly. A short walk outside can calm the mind, lower tension in the body, and help break the cycle of worry and overwhelm.
You do not need a long hike to get the benefits. A short walk around the yard, down the street, or through a nearby park can help shift your mood and energy. Add in fresh air, sunlight, birdsong, and the beauty of spring, and your body gets even more support.
Walking is one of the easiest stress relief tools to build into your day, and it is also wonderful for heart health, brain health, and weight management.
3. Brain Breaks Reduce Stress Naturally
If your work is stressing you out, or if you tend to ruminate about the same worries constantly, brain breaks can help a lot.
I recommend setting your watch or phone alarm for halfway through the morning and again in the afternoon. When it goes off, stand up and go look at a piece of art with a pen and paper in hand. Study it carefully and write down everything you notice.
If it is a landscape, you might write down trees, grass, water, clouds, animals, windows, balconies, shadows, or colors. The point is to really look.
This takes concentration, which brings your mind and body back to the present moment. That present awareness can stop those stress hormones in their tracks.
4. Yoga Helps Calm the Mind and Body
Yoga is one of the best tools for calming stress hormones.
At the end of my Yoga classes, I guide women through Yoga Nidra, a deeply relaxing form of meditation that helps the body let go of tension and helps the mind settle down. My students leave class feeling both refreshed and invigorated.
Small Tools Can Create Big Change
These tools take anywhere from 3 to 10 minutes. That is not much time to invest in something that can help reduce stress and inflammation, clear brain fog, improve sleep, ease joint pain, support weight loss, and simply help you feel better about life.
Start with one, once a day and add as you want.
If you’d like to try one of my classes, take a look at my calendar and pick one that feels right for you. My classes are available in person in Otis or by Zoom from anywhere. I have women who regularly attend from the Cape, Martha’s Vineyard, Florida, Tennessee, Manhattan, Connecticut and California!
Remember, it is your choice. And small choices, made consistently, can change a lot.
FAQs
- What is the best natural stress relief for women over 50?
The best tool is the one you will actually use. For many women, I have always said that everyBODY is different, so what works for you may not work for your sister or best friend. Find one that you like. Take 3 to 10 minutes a couple times a day, and feel better! - Can stress really cause joint pain, weight gain, and brain fog?
Yes. Chronic stress raises the stress hormone cortisol, which, in turn increases inflammation, contributing to joint pain, fatigue, poor sleep, brain fog, and weight gain. - Do I have to know how to meditate to get started?
Not at all. Meditation can be very simple. Guided meditations, prayer, and quiet nature time are all easy ways to begin. I also teach 5 different ways to meditate. Call for the schedule. - I’m afraid to take a Yoga class due to a history of back pain. What do you recommend?
All of my classes are designed for people over 50, and I offer modifications so you can start where you are at safely and comfortably. I’ve had women in my classes who were afraid for the same reason, but after they see how simple it can be to prevent that back pain, they love it!
