It’s no secret that as we age, stress seems to have a bigger impact on us than it did in our younger years. Maybe in your 20s and 30s, you could juggle work, family, and social commitments without feeling overwhelmed, but now things that used to roll off your back might seem heavier.
That’s because, in midlife, our bodies and minds change. Hormonal shifts, increasing responsibilities, and the sheer pace of life can make it harder to handle stress like we used to.
Why it matters: Chronic stress can take a toll on your health—physically and mentally. It can disrupt your sleep, affect your mood, and even lead to more serious health issues like high blood pressure, anxiety, or burnout. That’s why managing stress is just as important as eating well and staying active.
In midlife, it’s crucial to focus on what brings you calmness. You can’t control everything around you, but you can choose how you respond. Making time for self-care, even if it’s just 10 minutes a day, can help you reset and feel more grounded.
In this blog, we’ll explore why stress hits harder in midlife, the importance of prioritizing self-care, and simple ways to incorporate it into your daily routine-no matter how busy you are. Taking even a few moments to yourself can make a world of difference.
Why Stress Hits Harder in Midlife
So, why does stress seem to hit harder now than it used to? Part of it is the way our bodies change in midlife. Hormonal shifts, especially for women, can make us more sensitive to stress. A study done by the American Psychological Association shows that mothers between the ages of 35-54, also known as the sandwich generation, feel more stress than any other age group. There are several factors that play into this, the responsibilities of managing work, caring for children, caring for aging parents, and maybe even financial concerns. It’s no wonder that you feel more overwhelmed.
What once felt like small problems can suddenly seem like big ones. The little stresses—like running late or dealing with minor conflicts—can pile up and feel harder to shake off.
So, why does stress seem to hit harder now than it used to? Part of it is the way our bodies change in midlife. You will often see cortisol being labeled as the culprit - but the problem and the confusion, actually lies in how your body responds to cortisol in perimenopause and menopause.
When you hit the perimenopause state your progesterone levels start to drop and along with it goes estrogen. Estrogen makes stress (cortisol) easier to handle. So when you have less estrogen your response to stress is heightened and you can’t handle the same sh*t you handled before.
That is why as busy midlife women we need to slow down and get serious about stress management.
Why Self-Care is Essential
Let’s get one thing straight: self-care isn’t selfish. It’s essential.
When I talk about self-care, I don’t mean spa days or bubble baths (although, those are nice too!). I’m talking about the basics: moving more, eating balanced meals, getting enough sleep, and carving out time for things that bring us happiness. These small habits help us stay grounded and better equipped to handle stress.
Self-care is about recharging. When we take care of ourselves, we’re better able to manage stress, keep our energy up, and protect our mental and physical health. It’s a way to stop stress before it takes over.
4 Simple Self-Care Practices for Busy Women
I know what you’re thinking: “I don’t have time for self-care.” But here’s the thing—it doesn’t have to take much time. Even a few minutes a day can make a big difference. Here are some simple, easy-to-do self-care practices that can fit into even the busiest of schedules:
Deep Breathing or Short Meditations: Take just five minutes to focus on your breath. It’s a quick way to calm your mind and reduce stress.
Walks Outside: Fresh air and movement can help you clear your mind and get a little exercise at the same time. Even a 10-minute walk can work wonders.
Journaling or Reading for 10 Minutes: Writing down your thoughts or getting lost in a good book can help you unwind and step away from the daily grind for a bit.
Saying “No” More Often: Sometimes the best self-care is protecting your time and energy by saying no to things that don’t serve you.
The key is to prioritize what works for you. It doesn’t have to be complicated or time-consuming. Even small steps count.
Finding What Brings You Calm
Self-care isn’t one-size-fits-all. What helps one person unwind might not work for someone else, and that’s okay. The goal is to find activities that bring you calm and help you recharge.
Maybe it’s as simple as listening to music, knitting, or taking a hot shower at the end of the day. Whatever it is, prioritize it. The busier we are, the more important it becomes to carve out moments for ourselves.
Small Steps, Big Results
Stress management in midlife is about finding balance. By focusing on small self-care practices—whether it’s moving more, eating balanced meals, getting better sleep, or simply making time for things that calm us—we can manage stress before it overwhelms us.
Remember, it’s not about perfection. It’s about progress. Take it one step at a time, and start with what feels doable for you. Even five minutes of self-care a day can make a big difference in how you feel. You deserve to feel your best, and taking time for yourself is the first step in making that happen.
In midlife, managing stress isn't just a nice-to-have; it's essential for your well-being. By incorporating small, realistic self-care practices into your daily routine, you can create a foundation that keeps you grounded, energized, and ready to handle whatever life throws your way. It’s about taking those first steps toward a calmer, healthier you.
We have all heard the saying “pick a day to relax or your body will pick it for you”. In 2017 my body did exactly that. But the problem was, I didn’t learn from it. I am an over achiever and I have a tendency to push through instead of tuning into my internal cues. It wasn’t till a few years later that I actually discovered that learning to rest allowed my body and my mind to recover.
Just by choosing downtime, I returned to my regular routines feeling refreshed and renewed. Rest, like many things isn’t a one size fits all, it can look different for everyone and for me it looks different day by day. Sometimes it is curling up with a good book, sometimes it is taking an actual nap, and sometimes it is getting outside for a walk. It was hard at first, the thought of doing nothing when there was so much to do - but by incorporating these slow days or mindful moments in my day I felt like I could function normally again and I had more energy for the things I did need to get done!
When you’re stressed, figuring out how to de-stress your life can feel like one more thing you don’t have the time or energy to do. That's why working with a coach is so valuable. I am here to help you find balance and manage stress more effectively so that you can be a healthier, happier you. If you're curious what this looks like, book a discovery call here. Together we ‘ll look at your life as a whole and find small shifts you can make to live the kind of balanced, healthy, and happy life you’re craving.
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