7 Self-care Tips for Stressful Times

If many stressors affect us, our body reacts and releases various stress hormones, e.g. cortisol or adrenaline. This reaction can be noticeable both on a physical and mental level. The symptoms can be very varied and may include, for example, muscle tension, gastrointestinal complaints, headaches, circulatory problems and tinnitus, or on the psychological and emotional level, emotional exhaustion, sleep disorders, irritability, depression or burnout. These are just a few of the many possible symptoms that stress can manifest itself with. Just like the symptoms, the triggers for stress can also be diverse. For example, stress can occur at work, in the family, in leisure time or due to excessive demands on oneself. The influence of hormones in the different phases of the menstrual cycle can also have an impact on our stress level and our resistance to stress.

7 Self-care Tips

The possibilities of self-care are diverse and individual. Nevertheless, we would like to give you some self-care tips for everyday life, which you can use to do something good for yourself during stressful times.

1. Track your cycle

Tracking your cycle can help you understand your body better. Different hormones are released during the different phases of your cycle, which can have an impact on your stress levels and resistance to stress. While many women feel more energetic and stress resistant during the follicular phase and ovulation, cortisol levels in the blood rise during the luteal phase. This can sometimes cause us to feel more stressed and struggle with PMS symptoms. Knowing and understanding our cycle can help to better understand and address our needs during certain phases. In addition, learning about your own body and your cycle can help to increase your self-acceptance. If you would like to learn more about your cycle phases and how to relieve PMS symptoms, you can find lots of helpful information in our articles on “Menstrual cycle phases” and “Relieving PMS symptoms”.

2. Don’t be so hard on yourself

Especially in stressful times, you shouldn’t be so hard on yourself. Of course, healthy eating is important. But if you feel like a pizza or a bar of chocolate today – go for it! Exercise is good, but you feel more like sinking into bed with your favorite TV show today? That’s no problem. You’ve got plans, but you don’t really feel like meeting people and you’d rather be alone today? Then just cancel the get-together. A good friend will understand. Listening to your intuition, not being so hard on yourself and doing what feels good to you at the moment can not only help you lower your stress level, it can also help you strengthen your self-acceptance and thus reduce a possible trigger of stress.

In our fast-paced society, we tend to always be surrounded and busy with something. Our body or mind is constantly challenged with some task or influence. Every now and then, put your phone aside for a few minutes, find a quiet place, close your eyes and consciously do nothing for a few minutes.

Especially during the luteal phase and the menstrual phase, rest breaks and plenty of sleep are important. This is because your metabolic rate is higher during the luteal phase and your body is busy with many metabolic processes during the menstrual phase. So, in these phases of your cycle, be careful not to be so strict with yourself, get enough rest and do nothing sometimes.

3. Be more aware of your environment

Try to be more aware of your surroundings and look for beautiful things in your environment. Be it on a walk, on the way to work or on the way home. Walk through the world with an attentive eye and look for five things on each path that you like and that bring you joy. A particularly beautiful flower, a piece of street art, a smiling person, a cute dog, birds playing together.

Getting away from everyday life and the noisy, hectic environment once in a while can be wonderful. The silence and fresh air can help your body to breathe and the stillness to relax your mind.

One way to become more aware of your environment and nature is through “forest bathing”. In Japan, forest bathing is used for medical and therapeutic purposes. Studies show that just 15 minutes in the forest can reduce cortisol levels in the body, lower blood pressure and heart rate, and increase general well-being. Physical and mental stress symptoms can be reduced. So go for a round of forest bathing every now and then.

Spending time in nature can be good for you in every phase of your cycle. In the luteal and menstrual phases, exposure to the environment and nature can help lower your stress levels. In the follicular phase and during ovulation, your energy levels are particularly high and your well-being may be further enhanced by doing things you enjoy in your environment or going for a walk in nature.

4. Write yourself a not-to-do list

Instead of writing a list of things that need to be done, write a list of things you no longer want to do because they stress you out. Or write down alternatives that you would like to do instead of the things that stress you out.

For example, your list could say: I don’t want to leave the house hectic and stressed in the morning anymore, but take the time to have a relaxed coffee.

Or: In future, I don’t want to work through my lunch break, but instead consciously allow myself a break in which I do something good for myself.

Think about which things or habits stress you out in everyday life and which you can avoid or replace with something that does you good, relaxes you or brings you joy. Write all these things down on your not-to-do list and read it through once a day.

Especially during your luteal phase and your menstrual phase, your stress level is particularly high and you may be struggling with pain or PMS symptoms. Especially in these phases, you should reduce stress and allow yourself to relax. Your not-to-do list can help you to achieve this.

5. Exercise

Exercise can help you relieve stress, promote health and clear your head. Everyone has to find out what kind of exercise is right for them. For some it is excessive sport or a yoga session and for others it is a walk after work that helps to clear the mind. And if you don’t feel like exercising today, then read the section “Don’t be so hard on yourself” again and tuck yourself into bed with your favorite series.

In your luteal phase and menstrual phase, exercise can help you relieve stress and PMS symptoms and pain. In your follicular phase and during ovulation, you can use your higher energy levels for exercise or sport, letting your energy out and creating even more happy hormones.

6. Create an environment you feel comfortable in

After a stressful day at work, coming home to an environment that makes you feel good, or spending the day with your children in a nice, cosy home can help you compensate for stress. Create a nice and cosy environment at home, for example by buying plants that you like and that create a good indoor climate, or buy some really nice bed linen or a scented candle. Decorate your flat or house in such a way that you feel really comfortable. Then coming home and going home at the end of the day is twice as nice and provides a feeling of security and cosiness in every phase of your cycle.

7. Masturbate

Masturbation is still a taboo subject. Yet masturbation is an equivalent form of sexuality to partnered sexual activity, especially among younger people, and about 80% of 30-year-old women regularly satisfy themselves.

Masturbation also releases messenger substances and happiness hormones such as dopamine and serotonin, as well as various endorphins, which can have a positive effect on your well-being. The hormone oxytocin, which is released during orgasm, also lowers the cortisol level in the body and thus helps to reduce stress.

In addition, masturbation helps you to get to know your own body better and to increase and promote your sexual satisfaction and self-acceptance, self-love and self-esteem. Sexual desire is particularly strong during the follicular phase and the time around ovulation. So ignore the taboos, get to know your body better and pamper yourself. The possibilities are so
versatile. With or without aids, in the bathtub… Get creative!

Every one of us has stress from time to time, because it is a normal part of our everyday life. Sometimes stress can even be good, as it can push us forward and drive us. However, it is important to maintain a healthy balance and give our body and mind the attention and mindfulness they deserve.
All of these tips have one thing in common: they are meant to focus on giving more attention and care to your own body and mind, and being more aware of their needs and changes. This is the key to a happy and healthy life.

Therefore, don’t wait for someone to give you a treat or do something good for you, but do something good for yourself. Why not try out one or two tips or simply give yourself a treat on your way home. How about some flowers or a delicious ice cream, for example?

Our products specially designed for the female cycle can also help you to do something good for yourself. They can also help you to reduce cycle-related stress or pain. Take a look around our range.