How can I manage stress and reclaim energy as an exhausted woman?

Being a woman in today’s world can sometimes feel like juggling flaming torches while walking a tightrope. You’re balancing work, family, social commitments, and that nagging little voice in your head reminding you of everything you still need to do. Exhaustion can creep in like a fog, dulling your energy and making even simple tasks feel monumental. If you’re nodding your head, you’re not alone.

Many women I work with are caught in this whirlwind of stress and burnout. They often feel like they’re running on empty, their tanks running low. The good news? There are ways to manage that stress and reclaim your energy, without overhauling your entire life.

The heart of the matter: Understanding your body

One tool I’ve found invaluable is heart rate variability (HRV). Now, I’m not talking about a fitness tracker you wear on your wrist. Instead, I use clinical-grade HRV monitoring that gives us real-time insights into how your body responds to stressors. Think of it as a window into your nervous system, revealing when you’re overwhelmed and how well you’re recovering.

Research shows that HRV is a strong indicator of stress and recovery. When your HRV is low, it’s like a traffic light stuck on red, indicating that your body is in a state of stress (Bach, 2017). By monitoring this, we can see how your body is coping and how various activities impact your overall well-being.

What drains your energy?

Understanding what drains your energy can feel like piecing together a puzzle. Sometimes, it’s the big things, like a demanding job or family obligations. Other times, it’s the little, sneaky habits that slip under the radar. Perhaps scrolling mindlessly through social media instead of going for a walk, or maybe that mid-afternoon coffee that sends your energy crashing later on.

In my experience, many women are surprised to find that it’s often minor tweaks, rather than major life changes, that can lead to significant improvements. For instance, a study by Nielsen et al. (2020) found that even small adjustments in routine, like taking regular breaks or modifying your workspace, can significantly enhance productivity and reduce fatigue.

The power of listening to your body

Let me share a personal story. I used to think evening workouts were my saviour, my way to blow off steam after a long day. But over time, I noticed I was dragging myself to bed, wired and restless. It was like trying to jump into bed with a lit firecracker! Eventually, I learned that my body preferred morning workouts and gentler evening practices, like yoga nidra or qi gong. Those practices help calm my system and prepare me for a restful night.

This brings me to a vital point: listen to your body. It has its own language, often speaking through fatigue, cravings, or that unmistakable feeling of overwhelm. Understanding when to push and when to rest is key. Sometimes, lying down for ten minutes with my legs elevated can quickly activate my recovery mode. Think of it as giving your body a mini holiday, even for a few moments.

Finding balance: The art of microbreaks

Incorporating microbreaks into your day can feel like a game-changer. Picture this: instead of powering through an entire workday, you take a brief pause every hour. These little breaks can refresh your mind and body, much like watering a wilting plant. Research supports this—Kabat-Sinn (1990) emphasises that mindfulness practices, even short ones, can reduce stress and improve focus.

You might ask, “What can I do during these breaks?” It doesn’t have to be anything fancy. Simple breathing exercises, a quick stretch, or even a five-minute walk outside can do wonders. Trust me, your nervous system will thank you for it!

Common questions and real answers

Women often come to me with a handful of questions, and I bet you might be asking some of them too:

“Why am I always tired even when I’m getting enough sleep?”

Ah, the classic conundrum! It’s not always about sleep quantity. Chronic stress and emotional exhaustion can sap your energy, even if you’re clocking in those 7-8 hours at night. Using HRV data, we can determine if your body is recovering during sleep or if stress is lingering, keeping you in a state of fatigue.

“How can I get my energy back when I feel completely burned out?”

Restoring energy often begins with balancing stress and recovery. By tracking your body’s responses to stress through HRV, you can gradually rebuild your energy reserves. It’s about making small, manageable changes that fit seamlessly into your life.

“Is there a right time to exercise to manage stress better?”

This varies for everyone! I’ve discovered that morning workouts suit me best, while gentle movement in the evening helps me wind down. Experimentation is key here. Pay attention to how your body reacts and adjust accordingly.

A journey, not a destination

Managing stress and reclaiming your energy is a personal journey, not a race. By tuning into what drains you and making small adjustments, you can carve out a routine that truly supports your well-being. It’s like nurturing a garden: you don’t need to uproot everything; sometimes, it’s just about trimming the weeds and giving the flowers room to bloom.

As you navigate this path, remember that every small step counts. If you're curious about how to reclaim your energy and balance your stress, consider exploring support tailored to your unique needs. You deserve to feel vibrant and alive again.

References:

Bach, K. (2017). Heart Rate Variability: A Novel Biomarker for Stress and Recovery. Journal of Physiology.

Kabat-Sinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delta.

Nielsen, K., et al. (2020). The Impact of Small Changes on Workplace Productivity. Journal of Occupational Health Psychology.