Smart Stress Management For Women Over 50: Simple Habits That Actually Help

Food For Your Soul: Dawn McGee

Stress: it’s one of those inevitable parts of life. You can’t escape it, but there are things that you can do to mitigate the harm it can do to you.

As a wellness strategist, I’ve seen the damage that stress can do–physically and mentally. And I’ve experienced the effects of stress in my own life. It’s why I’m so passionate about what I do. I want to help others feel happy, healthy, and joyful through nutrition and wellness. So here are a few simple tips to help you manage your stress.

Stress Management For Women Over 50; Your Personalized Toolbox:

As with most things, the best way to treat stress is to prevent it from getting out of hand in the first place. Stress management isn’t just about dealing with stress after it’s already hit hard. It’s about proactively developing the tools to give your body and mind the ability to regroup and recharge.

If we don’t, the consequences can be serious. High cortisol levels can lead to a variety of health issues like fatigue, anxiety, digestive issues, just to name a few. But when we take small, intentional steps to manage and reduce stress, we gain clarity, energy, and the ability to enjoy our lives, even in the midst of chaos.

Stress prevention takes time to implement, but its effects can make a serious difference in your quality of life. It takes time, you won’t see results overnight, but the benefits are worth putting in the effort.

A few ways that you can incorporate stress prevention into your daily life:

• Get the right amount of sleep for you and keep a consistent schedule.
• Stay hydrated.
• Exercise daily. A strong movement portfolio is a great way to lower stress.
• Nourish your body. If you aren’t getting the nutrients you need, your physical health will suffer–which will impact your mental health.
• Build your village and stay connected.

Start With The Next Right Step:

When you’re feeling stressed, trying to do all the things all at once to address your stress can actually lead to even more stress. It’s a vicious cycle. There’s no magic fix here. No perfect hack or secret strategy. Just this: the next decision you make—make it one that serves you. That’s it. That’s where we start.

Here’s an example. When the cookie jar starts calling your name, ask yourself: Can I make a different choice right now? Maybe you move your healthy snacks to a more visible spot. Maybe you hide the tempting stuff for a bit—not forever, but until you’re in a better place. The important thing is that you’re choosing a next right step forward.

Stressful seasons sometimes call for unusual solutions, and that’s okay. There’s no one-size-fits-all tip. That’s why we have toolboxes full of options.

A few solo de-stressing strategies to keep in your toolbox:

• Meditation
• Stretching
• Walks
• Deep Breathing
• Listening to Music

Try A Pattern Interrupt:

When you’re feeling overwhelmed with stress, a pattern interrupt can help you get unstuck from those feelings. A pattern interrupt is just what it sounds like. It’s a conscious pause—a decision to stop the cycle and reset. You don’t need to fly to a tropical island or blow up your schedule. It could be as simple as taking one full day for yourself. Clear your calendar. Get out of your normal environment. Skip the routine. Let your brain breathe.

Spend that time being intentional. Journal. Reflect. Walk. Meditate. Treat yourself to a fun lunch with a friend. Brain-dump the chaos onto paper. Think about what’s working, what’s not, and what needs to go. The magic here is in creating space—to hear yourself think and reconnect with what matters.

After the interrupt, you’ll come back with clarity, ready to plan your next moves. I love this strategy! Twice a year, I take 2-3 days away with my business coach. And I just came back from one of those sessions. It reminded me that while life is still stressful in other areas, my business isn’t one of them—because I took time to plan it intentionally.

Accepting Help Is Part Of Stress Management For Women Over 50:

For many of us, letting go just isn’t easy. We want to do it all ourselves. We don’t want to be a burden. But if you want to better manage your stress, you’ll have to learn to accept help from others.

I’ll be the first to admit, I’m not great at asking for or accepting help. But I’m working on it. I’m learning to allow others to pick up some of the load so it doesn’t all fall on my shoulders. You can’t pour from an empty cup. And when you allow your loved ones to help you, you’re also setting an example. When they need help, they’ll feel more comfortable accepting it, too.

You’ve Got This!

Remember: stress is a part of life, but it doesn’t have to run your life. Take care of yourself, and don’t be afraid to step away when you need to. Your mind and body will thank you for it.

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