WOMEN’S WELLBEING TIPS WHEN TIME POOR
Author: Amy Stark – Wellness Support Officer, RFCS Gippsland
As a wife, mother, daughter, sister, aunty, farmer… and all the other hats women have to wear, it is often easy to forget to take care of ourselves.
However, it should be the number-one priority so we can be at our best for all the different hats that we wear. Yet strangely, we are often ‘too busy’ to make our health and wellbeing a priority.
The results from the 2020 National Women’s Health Survey highlight some concerning statistics:
- 1 in 3 women reported having symptoms of anxiety (33.2%)
- 1 in 4 reported feeling depressed (28.7%).
- 1% of women in regional and remote regions could not get medical appointments when they needed one.
- 7% of women aged 25-44 did not have enough time to attend health check appointments.
These results highlight that women are putting their health at risk due to their jobs, family commitments, farm responsibilities, community commitments and everything else but health… simply too busy to think about their own health and wellbeing.
One of the major obstacles that we face living in rural and remote regional areas is access to services. Having to travel hours each way to see doctors or specialists is often daunting and unrealistic.
However, technology and COVID has actually helped this situation. Yes, you read right – COVID has did have some positive outcomes.
Telehealth appointments removes the travel barrier, allowing us to access doctors or specialists and making self-care much easier.
There are also things that we can do ourselves to help improve our overall health that take minimal effort and resources. Being time poor just means that we must be creative and flexible, all we need during these times is 5 – 10 minutes a day to improve our health and wellbeing.
8 TIPS TO IMPROVE WELLBEING
1. Healthy diet – a balanced and nutritious diet that includes fruit, vegetables and wholegrains helps to provide plenty of emotional and physical energy.
2. Don’t worry about what might happen in the future – take one day, or even one hour, at a time.
3. Exercise – as well as increasing fitness and physical health, exercise also releases endorphins – those feel good Even though we may be exhausted, a brief walk by yourself; with the dog or with a friend, can help distract from farming pressures, helping to clear our heads and calm our thoughts.
4. Stay connected – if you are feeling isolated social media can be a great way to connect with others. It helps us realise that we are not alone, and that others are experiencing the same things, helping normalise the stress and emotions we experience. Connect with family or friends. If you are time poor, a quick phone call can help calm your thoughts and relieve stress. If you have more time, try, and catch up over a cuppa.
5. Laugh – Laughter can lower heart rate and blood pressure, increase immune system function, and reduce stress. To have a laugh doesn’t take much time or resources. Watch some stand up comedy, google jokes, watch funny social media posts or catch up with friends for a relaxed laugh.
6. Do anything that brings you pleasure – anything that makes you feel positive, especially in a negative situation helps resilience. It is amazing how listening to music while doing endless chores can make you feel positive and happy. If music doesn’t do it for you, try sitting outside, sitting quietly in your favourite chair, patting the dog or cat, even if it’s only for 10 minutes, and feel the benefits.
7. Hobbies – find a hobby or rekindle past hobbies. Focusing on a hobby can help clear the mind and bring joy. During busy times, hobbies may be put on the back-burner, and this is OK. Be kind to yourself if you can’t find the time, but don’t forget or disregard your hobby as the benefits of having a hobby are fantastic, and a great distraction from daily routines and tensions.
8. Relaxation – you only need five minutes of dedicated relaxation to help promote a calmer mind and body. One quick and effective way to practice relaxation is finding somewhere quiet to sit and focus just on your breathing. Breathe in through your nose, count to five, and then exhale through your mouth to the count of five. Do this for a few minutes and you will feel calmer and more relaxed. This is what is also known as ‘Mindfulness’.
I have also included a link for another small mindfulness exercise which is called STOP.
Click on the link below and have a go after listening to the instructions. It doesn’t take long, and the more you practice the better and easier it will get.
jeanhailes.org.au/health-a-z/mental-emotional-health/relaxation
Being time-poor is when we need to take advantage of the benefits of the small things that give us pleasure. Reading a book for 10 minutes, listening to music, taking a bath, lighting a fragrant candle or even giving a loved one a kiss and cuddle are all things that bring us pleasure – therefore they are all self-care activities that form the big picture of taking better care of ourselves.
Most importantly, please see your doctor regularly, especially if feeling distressed. Check-ups are preventative measures for more serious issues, which also allows for more treatment options if serious issues are detected early.
Further Reading: