Between work, family obligations and a constantly changing world, people in the United States are stressed. In fact, U.S. workers are among the most stressed in the world, according to a State of the Global Workplace study. While some stress is unavoidable and can be good for you, constant or chronic stress can have real consequences for your mental and physical health.
Chronic stress can increase your lifetime risk of heart disease and stroke. It can also lead to unhealthy habits like overeating, physical inactivity and smoking while also increasing risk factors, including high blood pressure, depression and anxiety.
When it comes to reducing stress for black women, it’s important to prioritize self-care practices that cater to their specific needs and experiences. Some suggestions could include incorporating mindfulness techniques such as meditation or deep breathing exercises into their daily routine. Additionally, engaging in physical activities like yoga or dance can help release tension and promote relaxation.
It’s also important for black women to create a support system of friends, family, or mental health professionals who understand and validate their experiences. Seeking therapy or counseling can be a beneficial way to process and manage stressors that are unique to their identity.
In terms of lifestyle changes, maintaining a healthy diet, getting enough sleep, and setting boundaries in relationships and work environments can all contribute to a more balanced and stress-free life. Finding ways to express creativity, whether through art, music, or writing, can also be a therapeutic outlet for managing stress.
Stay Active
Exercise is one of the easiest ways to keep your body healthy and release stress. Physical activity is linked to lower risk of diseases, stronger bones and muscles, improved mental health and cognitive function and lower risk of depression. It can also help increase energy and improve quality of sleep. The American Heart Association recommends adults get at least 150 minutes per week of moderate-intensity activity, 75 minutes of vigorous activity or a combination.
Meditate
Incorporate meditation and mindfulness practices into your day to give yourself a few minutes to create some distance from daily stress. Some studies show meditation can reduce blood pressure, improve sleep, support the immune system and increase your ability to process information.
Practice Positivity
A positive mindset can improve overall health. Studies show a positive mindset can help you live longer, and happy individuals tend to sleep better, exercise more, eat better and not smoke. Practice positive self-talk to help you stay calm. Instead of saying, “everything is going wrong,” re-frame the situation and remind yourself “I can handle this if I take it one step at a time.”
Show Gratitude
Gratitude – or thankfulness – is a powerful tool that can reduce levels of depression and anxiety and improve sleep. Start by simply writing down three things you’re grateful for each day.
Find a Furry Friend
Having a pet may help you get more fit; lower stress, blood pressure, cholesterol and blood sugar; and boost overall happiness and well-being. When you see, touch, hear or talk to companion animals, you may feel a sense of goodwill, joy, nurturing and happiness. At the same time, stress hormones are suppressed.
Overall, the key is to prioritize self-care and self-compassion, and to recognize the importance of addressing stress in a holistic way that takes into account the specific challenges and experiences faced by black women.
written by RWAM Team
