All too often, anxiety takes a hold of our lives and we are unsure of what we can do to stop it. As women journey through life, we often encounter a BUNCH of physical, emotional, and psychological changes. One common challenge that many face is increased anxiety as we get older. This can be a distressing experience, but understanding the root of this anxiety and exploring holistic approaches and medical treatments can offer relief and improve overall well-being.
As a teen myself, I had no idea what anxiety truly was. It was not talked about in my house growing up. When I got to college, I thought everyone felt how I did when they walked into a lecture hall, went on a date, or went to their job. It took me being a whole MOTHER to understand what was normal and what wasn't.
If you haven't already, be sure to sign up to be part of the conversation about how you can help improve your tranquility, anxiety, and overall wellbeing >HERE<
Why Anxiety Can Increase with Age
Hormonal Fluctuations: One of the most significant contributors to increased anxiety is hormonal change. Estrogen and progesterone levels are to blame! These hormonal shifts can impact neurotransmitters in the brain, such as serotonin and dopamine, which are crucial for mood regulation. Low levels of estrogen, in particular, have been linked to increased anxiety and depression.
Life Transitions: With getting older...and older.... often comes with major life transitions such as leaving home, navigating relationships, getting married or trying to find that right person, settling down and the expectations of women as we try to work or be a lover and independent at the same time.
Health Concerns: As women age, they may face increased health concerns, from chronic illnesses to the general decline in physical health. Worrying about health can trigger or exacerbate anxiety, creating a cycle that can be difficult to break. I've worked with so many women battling ailments from fibromyalgia to PCOS, to flat out having a thyroid removed...this adds to the effects of anxiety on our psyche.
Societal Expectations: Societal pressures and expectations regarding aging can also play a role. Women are often faced with cultural stereotypes about aging, which can affect their self-esteem and contribute to feelings of inadequacy or anxiety. We have expectations about what beauty looks like and what it is not. Like we don't have enough to think about!
Holistic Approaches to Managing Anxiety
1.Mindfulness and Meditation: Practicing mindfulness and meditation can be incredibly effective for managing anxiety. These techniques can help you stay grounded in the present moment and reduce the tendency to ruminate on anxious thoughts. This is literally proven to lower stress levels, improve emotional regulation, and enhance overall well-being.
2. Physical Activity: Engaging in regular physical exercise is one of the most beneficial holistic approaches to anxiety management. Exercise releases endorphins, which are natural mood lifters, and also helps reduce levels of the stress hormone cortisol. Activities such as walking, yoga, or swimming can be particularly beneficial, offering both physical and mental health benefits.
Now I know it's hard to squeeze time in. TRUST ME. I have a Peleton Bike that has my name on it....paid in FULL...and since having my baby its seen very little of my toes these past few months!
3. Healthy Nutrition: Toss those Cheetos and Honey Buns, Girl!
Well, don't throw them out. Just hide em'!
Nutrient-rich foods that support brain health, such as those high in omega-3 fatty acids (found in fish and flaxseeds), antioxidants (found in fruits and vegetables), and complex carbohydrates (found in whole grains), can positively impact mood and anxiety levels. Additionally, reducing caffeine and sugar intake can help stabilize mood and reduce anxiety symptoms. I say that.....but I know I'm not giving up my coffee. But the point is to be mindful that the more we drain from the our body, they more it stays playing catch-up.
4. Social Support: Get out there and meet friends. Hit the dance floor. Have a glass or two with a trusted buddy. Building and maintaining strong social connections is essential for mental health. Engaging in social activities, joining support groups, or simply spending time with friends and family can provide emotional support and reduce feelings of isolation, which can, in turn, help lower anxiety levels. Not to mention, getting out of the house is good for fresh air.
5. Relaxation Techniques: Techniques such as deep breathing exercises, progressive muscle relaxation, and aromatherapy can be effective in managing anxiety. These methods help calm the nervous system and promote a sense of relaxation and well-being. I'm working on this one. I'm not the best when it comes to targettin gmy breathing, but I am getting better about not tensing up my shoulders!
The Role of Medications in Treating Anxiety
While holistic approaches can be highly effective, there are times when medications may be necessary to manage anxiety symptoms. Understanding how medications work and how they can help is crucial for those considering this option. It's not for everyone, but it can be a make or break for many of us struggling to maintain.
Are you on meds and unsure if it's the right "concoction or treatment" for you? Let's take a look together >HERE<
Selective Serotonin Reuptake Inhibitors (SSRIs): SSRIs are commonly prescribed for anxiety and depression. They work by increasing the levels of serotonin in the brain, which can help improve mood and reduce anxiety. They are generally well-tolerated, though they may take several weeks to show effects.
Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs): Similar to SSRIs, SNRIs increase levels of serotonin but also norepinephrine, another neurotransmitter involved in mood regulation. They can be particularly useful for those who have not responded well to SSRIs.
Benzodiazepines: These medications are used for short-term relief of severe anxiety symptoms. I say short term because unfortunately it's seeped into everyday life for so many people, and it's become a habit, or a part of daily life. Something it truly was not built for. They work by enhancing the effect of a neurotransmitter called gamma-aminobutyric acid (GABA), which has a calming effect on the brain. While effective, benzodiazepines can be habit-forming and are generally not recommended for long-term use.
Buspirone: This medication is used specifically for anxiety and is not a benzodiazepine. It works by affecting serotonin and dopamine receptors in the brain. It may take several weeks to become effective but is generally considered to have a lower risk of dependence compared to benzodiazepines. Some love, some could care less about it. Many of my patients say that its helped short term only, then their body gets somewhat used to it. But that depends on the person.
Beta-Blockers: While primarily used to treat high blood pressure, beta-blockers like Propranolol can help with the physical symptoms of anxiety, such as rapid heartbeat and shaking, particularly in performance or situational anxiety. It's even PERFECT for my college-goers who have really bad test anxiety.
Integrating Holistic and Medical Approaches
For many women, a combination of holistic practices and medication can be the most effective approach to managing anxiety. That's how I practice. Because we are looking for long term gains.
Holistic strategies can complement the effects of medication and provide additional benefits to overall well-being.
Key points here: mindfulness, physical activity, and healthy nutrition, and exploring medical treatments when necessary.....women can take proactive steps toward managing their anxiety. Combining these approaches can lead to a balanced and effective strategy for maintaining mental and emotional health. You've got this. Have you made your appointment yet? If not, do so here:
As always, take care of yourself. I also post some fun tips, tricks, and things about my life on Insta. You can find access to my Insta world here:
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