Speaking of Women's Health
The Speaking of Women's Health Podcast is excited to bring you credible women's health information from host and Executive Director, Dr. Holly L. Thacker. Dr. Thacker will interview guest clinicians discussing relevant women's health topics and the latest news and tips.
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Speaking of Women's Health
Effective Strategies to Overcome Stress and Anxiety
Can taking a few minutes to focus on your breath truly transform your health? Explore how self-care and breathing exercises can be powerful tools for reducing stress and anxiety with our guest host, Sylvia Morrison.
Sylvia passionately emphasizes the necessity for women to sometimes be a little selfish for their health's sake, reminding us that self-care enables us to better care for others.
Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...
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Thank you. Health and I am happy to be back in the sunflower house. I'd like to thank our executive producer, lee Kleckar, and I am so happy to introduce today a guest podcaster, sylvia Morrison. Sylvia is a retired marketing executive and she's actually worked on Speaking of Women's Health, and she's actually worked on Speaking of Women's Health and she lives our motto be strong, be healthy and be in charge. This is not medical advice, but it's certainly edutainment and it will help empower you, so I hope you enjoy some excellent information from Speaking of Women's Health.
Speaker 2:Welcome to the Speaking of Women's Health. Welcome to the Speaking of Women's Health podcast. I'm your guest host for this episode, sylvia Morrison, and on today's podcast episode I'm going to be talking about the importance of self-care and how to reduce anxiety and stress. Speaking of Women's Health has a wonderful partnership with the Wellness and Preventive Medicine Department at Cleveland Clinic. Each month, a team member from the department writes a column or joins us as a guest on the Speaking of Women's Health podcast. In this podcast episode, I'm going to be sharing several columns from the wellness team. The first column is the Importance of Self-Care and why Women Need to Be a Little Selfish, by Marita Pompeiani.
Speaker 2:At various times in our lives, most of us have experienced the steady drip, drip, drip of stressful events until they get to the point of overwhelming and we are facing extremely painful situations. Women, often involved in numerous caregiving roles, regularly overlook their own wellness needs. Chronic stress. Compared to men, women are more likely to report a higher incidence of stress-related physical and mental health conditions. When left unaddressed, chronic stress increases the risk for anxiety and depression, migraines, chronic pain, obesity, high blood pressure, heart disease, stroke, weaker immune system, chronic disease and memory and concentration. In addition, chronic stress in women can cause problems with menstruation and difficulty getting pregnant.
Speaker 2:So what is self-care? A frequently promoted form of stress relief is self-care. Many descriptions of self-care dominate articles and headlines, often with various lists of self-care activities, like a trip to the beauty shop, nail salon, getting a massage or shopping mall. According to WHO, which is the World Health Organization, self-care is the ability to promote health, prevent disease, maintain health and cope with illness and disability. Basically, self-care is anything you do to keep yourself healthy physically, emotionally, spiritually and intellectually. Engaging in a self-care routine has been clinically proven to reduce or eliminate many stress responses, including anxiety and depression, poor concentration, frustration and anger. In addition, self-care can increase happiness, positive connections with ourselves and others and improve our energy levels. From a physical health perspective, self-care has been clinically proven to reduce heart disease, stroke and cancer.
Speaker 2:Soft belly breathing One of the best ways to reduce physical tension is soft belly breathing. Breathing in through the nose and out through the mouth. You expand your belly on the inhale and contract it on the exhale. With practice, this has been found to be one of the most effective ways of managing stress. When your body is fully relaxed, it is impossible to feel stressed Nurturing our inner self. Sometimes we need to embrace a form of self-care that involves the discovery and nurturing of our wise inner self. This form of self-care produces a deeper, longer-lasting sense of peace that can carry us through difficult times. Psychologist and author Tara Brock suggests we use our innate nurturing tendency to befriend and attend quote-unquote to our inner turmoil. By pausing and bringing a gentle, mindful awareness to our stress response, we are enabled to rediscover our belonging to presence, love and life.
Speaker 2:Quiet personal time Creating quiet personal time helps us discover and develop personal resources which help in the discovery of solutions and the strength to endure difficult times. During personal time, try to do these three steps. One perspective During personal time, try to do these three steps 1. Perspective Focus on all that is going well, noting your progress and gaining the awareness of how a situation could be worse. 2. Gratitude Expressing gratitude increases optimism. Positive relationships with self and others. Positive relationships with self and others. And three self-awareness Observing your thoughts, emotions and interactions provides insight and promotes new, healthy thoughts and behavior patterns. Be open to trying new ways to manage your stress and find methods that are best for you. Most importantly, as you care for others, remember, please take care of yourself. The second column I'd like to discuss is Breathing Exercises to Help with Anxiety and Stress, by Sally Sherwin, also in the Wellness and Preventive Medicine Department at Cleveland Clinic.
Speaker 2:There's a story in one of the ancient texts of yoga where tongue, eye, ear, mind and breath are arguing about which among them was the best. The wise sage tells them, he by whose departure the body seems worse than worse, is the best of you. One by one, tongue, eye, ear and mind all leave the body, only to come back and ask have you been able to live without me? The answer was always yes, until breath got ready to leave. The others realized quickly that breath was the best among them, as the body certainly could not survive without her. And yes, this ancient text refers to breath as her Breathing with control and awareness.
Speaker 2:We tend to take our breathing for granted. It's a simple process that just happens on its own right. Yes, but if we add mindfulness to the process of breathing, we can positively affect our stress, pain, cognition, blood pressure, sleep and mood, just to name a few. Breathing with control and awareness helps us calm the stress state sympathetic nervous system and activate the relaxation state, which is parasympathetic nervous system. Babies breathe deeply and naturally using their entire lung capacity. It's only as we mature that we adopt breath practices that don't support our well-being. Holding the breath shallow, breathing from the upper chest and breathing too quickly are all adaptations we've made in response to anxiety and stress in our lives. A simple way to build a breath practice is to add deep breaths to habits you already have, such as taking three deep breaths before eating, before brushing your teeth, before fastening your seat belt, etc. Another tip is to place a colorful sticker on your computer, your bathroom mirror, even your refrigerator or steering wheel to remind you to breathe, even your refrigerator or steering wheel to remind you to breathe.
Speaker 2:The connection between posture and breathing Good posture is vital for good breathing, a healthy body and a calm mind. Poor ergonomics at your desk and computer or slouching over devices like cell phones and tablets contribute to neck and jaw problems, headaches and back pain, high blood pressure, elevated heart rate, stress and anxiety and digestive system issues. So here are some tips for good posture Sit comfortably in a supportive, armless chair, such as a dining room chair. Place your feet flat on the floor, hip width apart, knees over ankles and toes pointing forward. Roll shoulders up and back and down. This opens the chest. Lift your heart to sit tall. With a long spine, top of head lengthens toward the sky.
Speaker 2:Three major types of breathing exercises Breaths that bring balance to the body and mind. Not too calming, not too energizing. Breaths that boost energy. Breaths that calm and relax. Note start with three to five rounds of each breath and if a particular breath is uncomfortable or doesn't seem to work for you, just try another.
Speaker 2:Balancing breaths Balancing breaths encourage a balance of energy and relaxation in the body, mind and emotions. Next I'm going to walk you through how to do balancing. Easy breath evens and calms breath. Inhale and exhale through the nose. Allow breath to become relaxed and even Aim for this to be your normal way of breathing To further quiet the mind and support breath control silently. Count to four on the inhale, then four on the exhale. Alternate nostril breath balances the nervous system, promotes calm body with clear mind. Lowers stress with anxiety. Inhale and exhale through your nose. Allow breath to become relaxed and even Aim for this to be your normal way of breathing To further quiet the mind and support breath control silently. Count to four on the inhale, then four on the exhale. Alternate nostril breath balances the nervous system, promotes calm body with clear mind, lowers stress and anxiety. Take three deep breaths through both nostrils. Use your right thumb to close your right nostril. Inhale through your left nostril. Pause breathing after the inhale. Close your left nostril using your right index finger, release thumb and exhale through the right nostril. Inhale through right nostril. This completes one round. Try for three rounds to start and have tissues handy.
Speaker 2:Relaxing breaths Relaxing breaths promote the relaxation response for stress and anxiety relief. Now I'm going to walk you through how to do relaxing breaths. Relaxation breath Lengthening the exhale calms the body, mind and emotions. Inhale through the nose. Exhale through the mouth with a long and audible sigh. Make sure the exhale is much longer than the inhale. If you feel lightheaded, return to easy breath in and out of the nose. Same length, easy, diaphragmatic breath promotes deeper, more efficient breathing.
Speaker 2:When first practicing this breath, lie down on your back. Place your hands on your belly. Begin to inhale and exhale through your nose. Allow the breath to even out, calm and relax. Notice where you feel the body move when you breathe. Allow the belly to expand on your inhale and contract on your exhale.
Speaker 2:Three-part exhale breath Pausing on the exhale is relaxing and reduces tension. Inhale through the nose deeply. Exhale one-third of the breath and pause. Exhale one-third and pause. Exhale the rest of your breath and pause. Repeat. Important note Retention breaths, such as square breath inhale to a count of four, hold for a count of four, exhale to four, hold for four and four-seven-eight breath. Inhale to a count of four seconds. Hold for seven seconds, exhale for eight seconds are often recommended for relieving stress and anxiety. However, these are advanced techniques and are contraindicated for those just starting a breath practice. Long holds after an inhale can be very energizing because doing so increases the heart rate and CO2 in the lungs and blood, as well as increasing heat and energy in the body in the body. The third column is can oil and acupuncture help with anxiety? By Dr Yufang Lin in the wellness and preventive medicine department, also at Cleveland Clinic.
Speaker 2:Life can be busy and complicated, and most people experience anxiety in response to stress at some point in their life. Symptoms of anxiety can be physical or emotional. Physical symptoms of anxiety include fast and pounding heart rate, chest tightness, stomach upset, neck and shoulder tension. Emotional symptoms of anxiety restlessness, hard to concentrate, excess worry, insomnia. These are just a few of the normal human physical responses to stressful stimuli, and the symptoms can be quite distressing. The best way to manage these symptoms is to work on the cause of the problem. When you identify the cause of the anxiety, you can remove or reduce the triggers, helping the symptoms to subside. However, sometimes the stressor isn't easily removed. So what should you do then? There are a number of strategies one can use to reduce anxiety responses. Most people have heard about the benefits of soft belly breath exercise and mindfulness practice. I would like to discuss two more tools to add to your toolbox for managing anxiety Essential oils and acupressure.
Speaker 2:Essential oils are derived from plants rich in phytochemicals with botanical properties that can be used for medicinal effect. Lavender, chamomile, peppermint, frankincense are a few of the well-known plants with anti-anxiety properties. Essential oil is considered to be a concentrated medicine, since it takes a large amount of plant materials to produce even a small amount to the aromatic medicine. Safety guidelines Be sure to follow these safety rules below when using essential oils. Do not take essential oil by mouth. Always dilute essential oil with some carrier, be it water or oil for skin applications. Be cautious with use around pregnant women, young children and animals. Some essential oils have side effects or are toxic for young ones. Some essential oils, especially citrus, can contribute to sensitivity to sunlight, so avoid sun exposure after use. With the above in mind, essential oils are a great way to change one's mood.
Speaker 2:How to use oils at home. Below are ways to safely use essential oils at home. Below are ways to safely use essential oils at home. Dilute with water to make room sprays or body sprays. Dilute with oil to make massage oil or skin roll-ons. Add to a diffuser to disperse throughout a room. Add to bath water for a relaxing soak. Finally, the quality of essential oil matters. Make sure you're purchasing true essential oil and not scents which may have similar smell but none of the medicinal property. Indeed, an easy way to get the benefit of a plant is by drinking a cup of tea. By steeping the herbs in water and inhaling the scent, you benefit not only from the essential oil that is dispersed by heat and absorbed through smell, but by drinking the tea, you also benefit from the medicinal properties of the plant that is in the water. Making a cup of chamomile tea can be a lovely way to reduce your anxiety response.
Speaker 2:Acupressure Acupressure, as suggested by a licensed acupuncturist, thai Kim Nguyen DAOM, can serve as an effective tool for relieving symptoms of anxiety and stress. A few acupressure points to consider Yin Tang, located between the midpoints between the eyebrows. Pericardium. 6, pc6, located on the inner forearm, about three finger breaths below the wrist crease below index finger. Large intestine. 4, li4, located at the webbing between thumb and index finger and the back of your hand. This acupressure point should be avoided during pregnancy.
Speaker 2:How to do acupressure? Apply steady pressure for a duration of at least 30 seconds to one minute. Continue this process for 15 to 20 minutes to activate these points and experience the benefits. Feel free to incorporate this practice multiple times throughout the day, as needed. For optimal results, it's recommended to perform acupressure in a calm and restful environment. If possible. Having someone else applying the pressure while you relax can enhance the effectiveness of the treatment. Remember, you are a unique individual and your response to the above therapies may differ than others. All treatment options have potential benefits as well as side effects, so always observe how you feel and use all therapy with caution. With that said, I hope you find the above tools supportive for you in times of stress and anxiety.
Speaker 2:The fourth column I'd like to discuss is Hitting the Reset Button a Guide to Reducing Stress and Prioritizing Wellness by Dr Eric Modlow in the Wellness and Preventive Medicine Department at Cleveland Clinic. As a physician, dr Modlow understands the challenges of managing a busy schedule and the constant pressure to balance work and family responsibilities. Many of us experience the overwhelming demands of daily life, often feeling like there's never enough time to get it all done. However, by incorporating simple yet effective strategies into your routine, you can hit the reset button and prioritize your health. One day, after a particularly stressful stretch of managing work and family responsibilities, dr Modlow found himself feeling utterly depleted and mentally exhausted. It seemed like there was never enough time in the day to accomplish everything on his to-do list. It was then that he realized the importance of incorporating self-care practices into his daily routine to manage stress and maintain his well-being.
Speaker 2:Prioritize quality sleep. One of the most powerful ways to hit the reset button on your day is by prioritizing quality sleep. Adequate rest is essential for overall well-being, as it allows your body and mind to recharge and prepare for the day ahead. Aim for seven to nine hours of sleep each night and establish a relaxing bedtime routine to signal to your body that it's time to wind down. Avoiding screens, caffeine and heavy meals before bed can also promote better sleep quality, helping you wake up feeling refreshed and ready to tackle the day.
Speaker 2:Nourish your body with a balanced diet. A nutritious diet plays a crucial role in managing stress and supporting overall health. Fueling your body with whole, nutrient-dense foods can help stabilize your mood, energy levels and stress response. Focus on incorporating plenty of fruits, vegetables, lean proteins and healthy fats into your meals and aim to stay hydrated throughout the day. By making mindful food choices, you can provide your body with the essential nutrients it needs to thrive and better cope with daily stressors.
Speaker 2:Engage in restorative exercise. Engage in restorative exercise. Incorporating restorative exercise into your routine can be a game changer when it comes to reducing stress and promoting overall well-being. Activities such as yoga, tai chi or gentle stretching can help alleviate physical tension, calm the mind and improve your body's resilience to stress. By dedicating time to restorative exercise, you can develop a space for relaxation, mindfulness and self-care, ultimately enhancing your ability to navigate life's challenges with ease.
Speaker 2:Cultivate a supportive community. Fostering a supportive community is a powerful tool for reducing stress and enhancing well-being, whether it's through in-person interactions or online networks. Surrounding yourself with positive, like-minded individuals can provide a sense of belonging, encouragement and understanding. Nurturing meaningful connections with friends, family or fellow wellness enthusiasts, creates a valuable support system that offers emotional support, motivation and a sense of camaraderie. By incorporating these strategies into your daily routine, you can hit the reset button and proactively manage stress, ultimately improving your overall health and well-being. Prioritize your sleep, nourish your body with wholesome foods, engage in restorative exercise and seek out supportive connections within your community. By doing so, you can empower yourself to navigate life's challenges with resilience and grace. The fifth and final column we're going to discuss is Stress Management Change the Controllable and Manage the Uncontrollable Stressor by Dr Sonal Patil in the Wellness and Preventive Medicine Department at Cleveland Clinic.
Speaker 2:What is stress? Stress is a normal protective response to threats. When someone confronts an oncoming truck or a danger, the brain sends signals to the body for self-protection, known as the body's natural fight-or-flight response. Acute stress responses are due to increased sympathetic nervous system activation, whereas chronic stress results from hypothalamic pituitary axis activation, which leads to increased cortisol production. When the fight and flight response is out of proportion to the threat present, it turns into an anxiety disorder. Stress and anxiety disorders are more common in women than in men. How does stress affect health? Sympathetic nervous system activation during acute stress can increase blood pressure, heart rate and cause adverse heart events. Chronic stress response leading to increased cortisol can lead to increased glucose levels, leading to prediabetes or diabetes 2. Additionally, stress can trigger unhealthy behaviors such as smoking, emotional eating and heart disease risk factors.
Speaker 2:Can you prevent stress?
Speaker 2:Stress is an inevitable part of life.
Speaker 2:It can be easier to handle small stressors, but they can pile up with time. Additionally, significant adverse life events can seem debilitating. Stress management is a necessary skill for optimal functioning. What can help with stress management? Recognize and normalize your stress responses. Everyone has different stress responses, so it's important to focus on what you notice about your body, feelings, thinking and behaviors. Once you understand your normal stress responses, condition yourself to know when they are unnecessary, such as in conditions that are no longer threats or danger, or of minor consequences.
Speaker 2:Recognize what is in your control and what isn't. Thinking about stressful issues. Try to compartmentalize what is controllable and what is not. Examples of controllable things are safe driving, bedtime, wake-up time, hugging your loved ones and showing up on time. Examples of what is not controllable are other people's actions, weather, construction and politics.
Speaker 2:Change controllable and manage uncontrollable stressors. For controllable stressors, make a change. Get information and advice, followed by making action plans and decisions to reduce the effect of controllable stressors For uncontrollable stressors. Develop coping skills to manage emotions and their effect on your health. Online and phone apps for meditations, guided imagery and progressive muscle relaxation are useful strategies. Seeing a professional therapist can be very helpful. Relationships can be a big source of support or stress. Connect and grow supportive relationships. Set limits or distance from stressful relationships. Stress can affect your heart, relationships and health. Regular physical activity, healthy eating, adequate sleep and relaxation strategies are and can prevent the negative effects of stress on your health. When dealing with a stressful issue, simply ask yourself is it worth it? Thank you for listening to this episode of the Speaking of Women's Health podcast. If you don't already, please subscribe to the Speaking of Women's Health podcast. If you don't already, please subscribe to the Speaking of Women's Health podcast wherever you listen to your podcast. We hope you enjoyed this new episode and I will see you soon. Be strong, be healthy, be in charge.
Speaker 1:Well, thanks for listening. You have been listening to the Speaking of Women's Health podcast and I'm Dr Holly Thacker. If you've enjoyed this episode and you want to help support our podcast, please share it with others and you can donate to our nonprofit on speakingofwomenshealthcom. You could also leave us a five-star rating and review and, to catch all the latest from us, you can subscribe to this podcast anywhere you catch podcasts. Thanks for joining us at the Sunflower House and we'll see you next time.
