7 Ways Busy Women Can Manage Anxiety and Find Relief
Blending careers, family, and personal life can be a juggling act, especially for busy women. Anxiety—those feelings of constant concern, a racing heart, and tense muscles—can significantly disrupt your daily life and overall well-being. Let’s look at some common types of anxiety and explore practical, proven ways to manage it.
What Is Anxiety?
Anxiety is a constant feeling of unease or distress due to ongoing worry that can interfere with your peace of mind and daily activities. For many women, anxiety occurs because of work pressures, social expectations, too many obligations, parenting, and other life challenges. Understanding these factors and what can be done to help can lead to improved mental health and well-being, bringing a sense of relief and empowerment.
Common Types of Anxiety in Women
Generalized Anxiety Disorder (GAD)
- Generalized Anxiety Disorder (GAD) means you’re constantly anxious about different aspects of your life—like work, health, and relationships—which can leave you feeling overwhelmed, stuck, and unfocused.
Social Anxiety Disorder
- Social Anxiety Disorder is a sometimes crippling fear of being judged or scrutinized in social or public situations, often leading to avoidance of events or extreme stress symptoms.
Many women I’ve worked with struggle with this fear due to constant self-criticism, comparisons, performance concerns, or the spotlight effect—the sensation of being under constant scrutiny.
These unconscious and habitual reactions along with pressure to meet social expectations can significantly heighten discomfort in social and workplace settings.
Panic Disorder
- Panic Disorder involves experiencing sudden onset of fear that come with physical symptoms like chest pain and dizziness. This can lead to constant worry about when the next episode might occur. Often, the fear of having another attack and dealing with these symptoms only adds to the anxiety.
How Evidenced-Based Therapy and Counseling Can Help
- Cognitive Behavioral Therapy (CBT): Changing Your Thought Patterns
CBT is a type of psychotherapy that helps you recognize and shift negative thought patterns and behaviors that contribute to anxiety. It provides practical strategies to handle anxiety better, giving you a sense of control and reassurance.
- Acceptance and Commitment Therapy (ACT): Embracing Your Feelings
ACT centers on accepting your thoughts and feelings without resistance and committing to actions that reflect your core values. It can help you build emotional resilience and manage anxiety.
- Solution-Focused Brief Therapy (SFBT): Finding Solutions
SFBT focuses on finding practical solutions to current problems. It helps you quickly determine what works and build on your strengths while utilizing resources to handle anxiety. For instance, it might help you identify specific actions you can take to reduce stress in your daily life. Focusing on practical steps provides fast relief from stress and boosts motivation.
- Exposure Therapy: Facing Your Fears Gradually
Exposure Therapy involves gradually facing what scares you to reduce anxiety through controlled exposure in a safe manner. It helps you deal with avoidance behaviors and manage fears more effectively over time.
Extra Tips for Managing Anxiety
- Mindfulness and Meditation:
Staying present through grounding exercises, deep breathing, and progressive muscle relaxation can help keep anxiety at bay.
- Physical Activity:
Regular exercise releases endorphins, which lift your mood and ease anxiety. Activities like walking, yoga, and aerobics can be especially beneficial.
- Healthy Living:
Eating a balanced diet and getting adequate sleep can help your overall mental health and help manage anxiety.
Working with a compassionate and understanding therapist along with utilizing proven approaches like Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and Solution-Focused Brief Therapy (SFBT) can have a positive impact on managing your anxiety and stress.
In addition, making some beneficial lifestyle changes can further enhance your overall well-being. The proper support and tools can make achieving a more balanced and less stressful life possible.
Are you struggling with anxiety and stress? Let’s work together to help you find lasting relief and create a more balanced life. Reach out today for personalized counseling and therapy support! Call 954-356-2903 or Email here.
Disclaimer: The information in this blog should not be considered medical advice. Before changing your physical activity, diet, or lifestyle, you should check with your doctor or medical professional. Meditation and similar practices are not beneficial for everyone and should not be practiced when operating a vehicle or other physical activity.