In today’s fast-paced world, women often report experiencing higher levels of stress and anxiety compared to men.

Studies show that anxiety disorders are more prevalent in females (NIH) and a significant number of women describe their stress levels as extreme.

If you’re a woman experiencing stress, you might be struggling with how to manage and reduce stress effectively at home. The good news is, self-care for stress and anxiety doesn’t have to be a time-consuming or luxurious — it can be an accessible, simple routine that helps you feel better in your body and mind long-term.

“Women reported a higher average level of stress than men (5.3 versus 4.8 out of 10) and were more likely to rate their stress levels between an 8 and a 10 than men (27% versus 21%).”
(— APA)

The Reality of Stress and Anxiety for Women

It’s no surprise that women frequently report more stress and anxiety than men. According to recent statistics, 23% of women experience stress levels of 8, 9, or 10 on a 10-point scale (APA). Additionally, many women feel their stress levels are on the rise.

Understanding and managing stress effectively can greatly improve your overall well-being.

Reframing Daily Self-Care to Help You Reduce Stress and Anxiety

Self-care has often been misrepresented as a luxurious or time-consuming activity.

Many people think of it as something that requires a spa day or elaborate routines, but it’s important to rethink this perception.

Self-care can simply be a daily holistic practice - of breathwork, meditation, and journaling - that helps you manage stress and challenges in a realistic way. By shifting your view on what self-care is from a grand task to a manageable routine, you can start self-healing right at home.

Ready to Start a Realistic Daily Self-Care Routine To Reduce Stress and Anxiety? Take These 3 Important Steps!

As a Yoga Therapist C-IAYT, I help women take charge of their wellness in a way that simple and manageable. Here’s my starting points that I recommend if you’re serious about reducing stress and anxiety:

1. Be a Silent Witness to Your Stress:
   
   Start by observing how you react to stressful situations without judgment. You might even keep a journal to document how you typically respond. Pay close attention to your emotional and physical responses. This mindfulness will help you understand your unique stress response patterns.
   
   

2. Practice Major Self-Compassion (and ditch the self-criticism and judgment):
   
   Did you know that self-criticism can feel like a threat and lead your body to engage in fight, flight, or freeze responses? Instead of criticizing yourself for feeling stressed or anxious, switch to more self-compassion. Acknowledge your feelings with positive self-talk such as: “This is tough, I’m not alone, other people experience this.” This style of response to stressful moments will help soothe anxiety and stress.
   
   Self-compassion offers many researched benefits including:
   - Reduces cortisol levels,
   - Releases oxytocin (increases feelings of trust, safety, and calm) and opiates (feel good hormones). 
   - Establishes safety in your body. When you feel safe, you’re in an optimal mind state to do your best.
   
   (— Findings from Kristin Neff, PhD)
   
   

3. Develop a Healthier Response Pattern (to stress and anxiety):
   
   After taking time to recognize your stress responses (For example: You might have quite an outward expression like anger or an inward reaction like withdrawal and isolation). Start to explore responding in healthier ways to stressful and anxious moments.

Practical Self-Care Exercises You Can Start At-Home Right Now!

1. Meditation:
   
   Incorporate meditation into your daily routine. Even a few minutes a day can help calm your mind and body.
   
   

2. BreathWork:
   
   Practice breathing exercises - recommended for stress and anxiety - to regulate your nervous system and reduce stress. Techniques like longer exhales are particularly effective.
   
   

3. Gentle Movement:
   
   Engage in gentle activities like yoga, fascia tapping, restorative yoga asanas, walks, or stretching to help release physical tension and promote relaxation in your body.
   
   

4. Journaling:
   
   Spend a few minutes journaling your present thoughts and feelings. This will help build self-awareness and boost mindfulness.
   
   

5. Positive Self-Talk:
   
   Invite more positive self-talk to reinforce a compassionate mindset and release self-criticism. Simple affirmations like “I am safe” or “I’m feeling stress” can be powerful.

The Importance of Consistency When it Comes to Self-Care Routines

Self-care is most effective when practiced consistently. It’s not enough to rely on occasional massages or quick fixes. Your body needs the repetition and consistent practice to establish feelings of safety and calm.

A daily self-care routine - even 10 minutes per day - can significantly improve your stress levels and overall well-being. If you feel pressed for time, consider that even brief moments of self-care can make a big difference. Self-care can happen in any given moment.

Start Your Self-Care Journey to Reduce Stress and Anxiety Today!

If you’re ready to take control of your stress and anxiety, start with my 3 important next steps: Commit to being a silent witness to your responses, practice more self-compassion, and develop a healthier response pattern.

Feeling empowered to manage your own well-being can transform your experience of stress and anxiety.

Remember, you don’t need someone else to fix you — trust that you are perfect as you are and that you have the ability to heal and thrive.

Bottom Line

Understanding and managing stress effectively can greatly improve your overall well-being.

You have the power to improve your wellbeing using a realistic self-care routine that you can do from the comfort of your own home.

If you have any doubts or questions about starting this journey, feel free to comment below. Let’s support each other in embracing self-care and improving our lives one day at a time.

Next Steps:

Reduce your stress and anxiety right now with a personalized 10-minute self-care audio routine!

This is realistic self-care that you’ll stick to and truly enjoy doing! You already know HOW you want to feel. The tough part is knowing WHAT self-care practices you need to reduce stress and anxiety.

I'm here to bridge that gap for you! Tap below to get started with a personalize self-care routine.

Thank you for reading, and here’s to a more balanced, calm, and empowered you!
Joss Frank | Yoga Therapist C-IAYT

Joss Frank

Hi! I’m Joss Frank, founder of Wild Womb. I understand how womb and body healing ignites when you look within for guidance because I self-healed from my painful periods, depression, anxiety, sexual assault, emotional and physical abuse… after years of failed efforts to feel better about myself. My failed efforts led to a revelation that true healing comes from within and it requires loving community.

Today, as a Yoga Therapist in my practicum, I help people with womb and body healing so they can reclaim their feminine power, LOVE their sacred feminine bodies, and feel more confident.

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Get ready to overcome confusion and improve your daily self-care!

Sick of feeling unmotivated, overwhelmed, or confused? Want to achieve nourishing daily self-care without spending so much and struggling to find the time?

YOU CAN! ✨

I help women like you overcome these frustrations with simple 10-minute self-care audio routines! (recorded specifically for you and your unique wellness goals).