Coping Strategies for Stress and Anxiety
If life has handed you lemons, and you're considering starting a lemonade stand but can't seem to find the energy to set it up because, well, life keeps throwing more lemons at you, then you've stumbled upon the right corner of the internet.
As cancer survivors, the team at Warrior Girl Gifts knows something about coping with stress and anxiety. Whether or not you’re dealing with a diagnosis, you can benefit from a mindset shift that might just help you navigate the lemon-strewn minefield ahead of you.
In this blog, we’ll explore our top strategies for coping with stress and anxiety, all gleaned from personal experience. Continue reading to learn how Warrior Girls conquer stress and sip their lemonade, despite the obstacles.
Understanding Stress and Anxiety
What exactly are stress and anxiety?
Stress and anxiety are like two peas in a pod of emotional responses to life's curveballs—they can actually be pretty normal and even healthy. Think of stress as your body's response to an external threat (cancer) and anxiety is a natural response to stress. While both can be normal responses, chronic anxiety can become problematic if it interferes with your ability to function in daily life.
Coping with stress and anxiety is challenging, but essential for a healthy mind and body. When I was diagnosed with breast cancer, my body immediately went into fight or flight mode, triggering debilitating anxiety over the weeks and months of treatment. Let's just say I could go from laughing to crying faster than the speed of light! Learning how to cope with stress became a top priority.
The Unique Challenges for Women
Women inherently face a unique set of challenges that can contribute to increased stress levels. Let's start with the obvious one, HORMONES! From puberty to menopause, hormonal fluctuations can cause severe physical and mental "disruptions" that are like a Texas weather forecast during storm season! Pregnancy, while a time of excitement and anticipation, also brings a whole host of physical changes and worries about the future. Balancing these biological factors with the demands of work, family, and societal expectations can amplify stress, making it a more persistent and pervasive part of many women's lives. Coping with stress is no easy task!
The Connection Between Stress, Anxiety, and Cancer
What happens when a woman is diagnosed with cancer? I would equate it to the eruption of Mt. Vesuvius! Stress and anxiety levels will start to rise and fall like the stock market! The connection between the three is complex and still being studied. It is not known whether stress and anxiety directly cause cancer, but many behaviors that are adopted to help women cope with their stress (drinking, smoking, lack of exercise and unhealthy eating habits) are risk factors for cancer. Therefore, managing stress and anxiety is essential before, during and after cancer treatment.
The Warrior Girl’s Coping Strategies Toolbox
When it comes to strategies for coping with stress, I have found that the best recipe is a multi-disciplinary approach that encompasses both physical and mental behavior modifications.
Embrace the Chaos: Finding Peace in Imperfection
One of the most important mindset shifts that has helped me is to just let shit go! It’s OK to ditch the dishes and do something that feeds your soul. Maybe it’s binging The Real Housewives or reading a great thriller. Don’t worry, the dishes will eventually get done! So, instead of stressing over the inevitable messiness, embrace spontaneity and be flexible. This approach fosters resilience and will allow you to appreciate what truly matters.
The Power of Breath: Mindful Meditation Techniques
Two great ways of coping with stress are through breathwork and meditation. There are a plethora of YouTube videos and online classes to help you learn how to wind down and find your calm. Breathwork promotes relaxation through controlled breathing techniques, which directly calm the nervous system. Meditation enables you to refocus your attention and find inner peace. Together, these practices enhance your ability to reduce stress, which will significantly improve your overall wellbeing.
Sweat it Out: Exercise as a Stress Reliever
One of the best coping with stress strategies is exercise! Yes, get off your ass and MOVE! Through exercise, your body releases endorphins, which foster a sense of well-being and euphoria. Physical activity also reduces the level of stress hormones in your body. Some other benefits of exercise are improved sleep, relaxation and anger management. I remember many times in my cancer treatment when I just wanted to punch something! Overall, exercise is a powerful and holistic approach to managing stress and anxiety.
Laughter Therapy: The Healing Power of Humor
There is nothing better or more therapeutic than a good laugh. Laughter can enhance blood flow and relax muscles, helping to ease some of the physical effects of stress. It also helps to improve your overall mood and create deep personal connections. Trust me, humor has changed my life and I have even found my inner comedian!
Watch funny movies, follow comedians on social media, read a funny novel. Nothing is off the table! Well, maybe some things are! Buy yourself a funny candle or shirt to show off your personality and also make others laugh!
Nourish Your Body, Nourish Your Mind: The Importance of Nutrition
A healthy diet is essential to reducing stress by providing the body with nutrients that support overall well-being. Try to consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. This will aid in regulating blood sugar levels, which help to stabilize mood and energy. And don’t forget about H2O! Stay hydrated and avoid too much caffeine. I know it may be hard to resist that extra cup of coffee, but you will feel better in the long run if your body is not overstimulated.
The Art of Saying No: Setting Boundaries for Self-Care
It’s OK to say NO to people, chores or anything that is adding to your stress level. It used to drive me crazy if the dishes were left in the sink or there was clutter all around me. My priorities shifted, allowing me to set boundaries and devote more time to self-care. Give yourself permission to fully embrace your “me time.” It will change your life!
Finding Your Tribe: Support Networks and Community Resources
The last key element for reducing stress and anxiety is to FIND YOUR PEOPLE! They will become your go-to resource for emotional support, social interaction and personal growth. Having a strong support system of friends, family, and peers offers a sense of belonging and security, helping you feel less isolated and more understood. There are many counseling services, support groups, and recreational activities available to offer you both immediate relief during stressful times and also long-term resilience.