In recent weeks, I have found myself worrying a lot. And I know I’m not alone. Stress relief for women over 50 can become overwhelming when it feels as though too many worries are piling up at once. The future of our country, climate changes that are causing fires all over the world, the power grid taking banks and businesses temporarily offline, a friend hospitalized with a serious infection that she got while in the hospital for surgery the week before… It seemed like an awful lot all at once.
Then, as if the universe conspired to help me out, I went to an event in Otis at Berkshire Center Point with my daughter and found a community of spiritually minded artists, musicians, dancers, meditators, and more, celebrating nature and art together.
After about five minutes, I thought to myself, I want to be a part of this!
I felt calmer and more hopeful, and I felt a closeness with the nature around me here in this beautiful town that I hadn’t felt in a while. A light switched on in my brain, and I felt the fog disappear. It was lovely!
I have written before about simple tools to release brain fog, relieve stress, and improve our mood, but none of them were working for me in recent weeks.
Every body is different, and what works for one person doesn’t necessarily work for another. Even the things that usually work for us may not work every single time.
Sometimes we simply need to stop what we are doing and give our brains a chance to rest.
As I learn more about Berkshire Center Point and what they offer there, I will be sure to let you know that as well!
For now, let’s talk about one very simple way to reduce stress for women over 50, improve our focus, and recharge our brain.
Recharge Your Brain to Relive Stress
Our brains can get overloaded and bogged down when we are multitasking, worrying, watching too much news, or simply trying to keep up with everything on our to-do lists.
And when our brains become overloaded, it can be much harder to focus.
You may notice that you walk into a room and forget why you went there.
You read the same paragraph three times.
You start one task, get distracted by another, and suddenly have five things going at once.
That doesn’t necessarily mean there is something wrong with your memory. Sometimes your brain is simply tired and overwhelmed.
Jim Kwik says, “Focus is a muscle. If you don’t use it, you lose it. That’s why mindfulness training is so very important.”
There is extensive research supporting the role of mindfulness and relaxation techniques in helping with stress, attention, memory, and overall mental well-being.
But it’s one thing to know what we need to do to keep the Dementia Demon away, and it’s altogether another to take action based on what we know.
That is where small habits can make such a difference.
Try a Four-Minute Brain Break to Reduce Stress
An easy way to recharge your brain is to take a four-minute break every hour.
STOP and take a few minutes to daydream, doodle, visualize something pleasant, stepping outside to look at trees, listen to the birds, or smell the flowers.
Give your brain a few minutes when it does not have to solve a problem, answer a question, respond to a text, read an email, or remember the next thing on your list.
As much as we all would love to go away to a beach somewhere and watch the surf for an hour, science has not yet figured out the “beam me up, Scotty” technology.
So it’s nice to know that even a very short break can be helpful.
Try looking out the window and taking a few slow, deep breaths.
Why These Short Breaks Can Help
When we are constantly under stress, it can affect our mood, concentration, sleep, and even our ability to remember things.
A short brain break interrupts that cycle.
It gives your brain a chance to shift away from constant thinking and problem-solving.
You may come back to what you were doing with better concentration and a clearer head.
I notice this in my Yoga classes.
Sometimes I have my students gaze out a window or look at a piece of art for a few minutes before we move on to a balance exercise.
Very often, they are able to improve their steadiness in the pose!
In those few minutes, their focus improved.
You May Need More Than One Stress-Relief Tool
One of the biggest lessons I was reminded of recently is that we shouldn’t expect one technique to work every time.
Maybe deep breathing helps you one day, but not the next.
Maybe a walk usually clears your head, but today what you really need is quiet.
Maybe meditation works wonderfully for your friend, but you would rather garden, paint, dance, listen to music, or sit outside and look at the clouds.
It’s all okay.
The goal is to build your own little toolbox of simple ways to help yourself feel calmer, clearer, and more focused.
Start Small
Start with one four-minute break today.
Step away from your computer or phone and out into the yard.
Take a few deep breaths and notice how you feel.
You may be surprised by what four quiet minutes can do.
Take action today. Add this small change to your daily routine, and your brain may thank you for it for years to come.
And if you’d like to join us for Yoga or Pilates classes, you can find the link to my calendar here.
Frequently Asked Questions
Is mindfulness the same as meditation?
Meditation is one form of mindfulness, but mindfulness can be as simple as a breathing practice, listening to nature, or focusing completely on what you are doing for a few minutes.
What if the stress-relief techniques I usually use stop working?
Try something different. Having several simple stress-relief tools gives you more choices when one technique isn’t helping.
How often should I take a brain break?
A short break about once an hour is a good goal, especially if you are working at a computer, worrying, or after watching the news. Start with one in the morning and one later in the day and work your way up to every hour.
Does stress really cause brain fog?
Stress can make it harder to concentrate, organize thoughts, and remember things. When your mind is overloaded, you may feel more forgetful even though the problem may actually be lack of focus.
Best of Health,
Kathi
