Natural Stress Relief for Women Over 40
Work deadlines. Teenagers. Ageing parents. A partner, a household, a to-do list that never ends, and a body that suddenly feels unfamiliar. If you’re a woman over 40, chances are you’re carrying a lot. It’s no wonder so many of us feel stretched thin.
Stress affects far more than your mood. It touches your sleep, energy, focus and even your hormones. In this guide I’ll share the simple daily habits that help me (and the women I talk to) stress less, the calming herbs women have turned to for generations, and how our Relax & Unwind Patch can support you on busy days.
Why stress hits harder in midlife
- The juggle is real. Your 40s and 50s often bring the most responsibility you’ve ever had, at work and at home.
- Hormones are shifting. Perimenopause can bring irritability, mood swings and poor sleep, all of which make stress feel bigger. Read our Perimenopause in Your 40s guide →
- Sleep suffers. And when you’re tired, everything feels harder. SeeBetter Sleep in Midlife→
- There’s no time for you. Self-care is usually the first thing to go.
Simple daily habits to help you stress less
1. Start with morning stillness
Before you reach for your phone, give yourself five minutes: a few slow breaths, a stretch, a cup of tea by the window, or a short meditation. Starting the day calm rather than rushed sets the tone for everything that follows.
2. Move your body
Physical activity releases feel-good endorphins and helps you sleep better. A brisk walk, a yoga class, a swim or dancing in the kitchen all count. The US National Center for Complementary and Integrative Health (NCCIH) reports that yogacan help with both physical and emotional symptoms of menopause.
3. Breathe on purpose
When stress builds, your breathing gets fast and shallow. Try this a few times a day: breathe in slowly through your nose for a count of four, then out through your mouth for a count of six. Longer out-breaths help your body switch into “rest” mode.
4. Try mindfulness
Mindfulness means focusing gently on the present moment: your breath, the sounds around you, the taste of your food. The NCCIH reports that mindfulness meditation can help with stress and sleep. Even five minutes a day with a free app is a great start.
5. Prioritise realistically
You can’t do it all, and you don’t have to. Each morning, pick the three things that really matter today. Say no (or “not right now”) without guilt, and ask for help.
6. Protect your sleep
Stress and poor sleep feed each other. Keep regular bedtimes, a cool dark bedroom, and screens off 30 minutes before bed.
7. Stay connected
Talking to a trusted friend, partner or sister is one of the best stress relievers there is. Laughter helps too!
8. Eat well
Whole, nutrient-rich foods support your mood and energy far better than sugary, processed snacks. Go easy on caffeine and alcohol, as both can leave you more on edge.
9. Make time for you
Reading, music, gardening, a bath, a walk on the beach: schedule something just for you, every day, like any other appointment.
Want more? I explore stress, balance and self-care in depth in my book Beautiful Aging →
Herbs traditionally used for calm
Our Relax & Unwind Patch contains three herbs with a long history of use for relaxation:
- Valerian root has been used for centuries in Europe to support rest and relaxation.
- Passionflower is a climbing vine traditionally used as a calming herb in South America and European folk practice.
- Hops (Humulus lupulus), the flower used in brewing, has been traditionally used for restlessness and irritability.
What does the research say? We like to be honest. The NCCIH says research on valerian and passionflower is limited and the results are mixed, so more studies are needed. However, anecdotally, reviews show a mix of positive experiences centered on relaxation and sleep support.
Our Relax & Unwind Patch
For the days when life gets hectic, our Relax & Unwind Patch is an easy, pill-free way to add some calm to your routine:
- Valerian, passionflower and hops in one simple patch
- Nothing to swallow: just peel, stick and breathe
- Wear it your way: at work, while travelling, or in the evening as you wind down
- Clean ingredients: vegan friendly; free from sugar, gluten, lactose, latex, parabens, synthetic fragrances and artificial colours; made in the USA
How to use your Relax & Unwind Patch
- Peel a patch from its backing.
- Press it onto clean, dry, oil-free skin, such as your shoulder, upper arm, hip or the top of your foot.
- Wear it for up to 12 hours.
- Use a new spot each day, and wait 4 days before using the same spot again.
Popular pairings
- Busy Day, Calm Night: our Red Energy Patch → in the morning, Relax & Unwind in the evening.
- The Wind-Down: Relax & Unwind plus our Magnesium Patch →in the evening.
You can wear more than one patch at a time. Just put each on a different spot. If two patches share an ingredient (for example, our Menopause Support Patch also contains valerian), check with your doctor before using both.
When stress is more than stress
Everyday stress is part of life, but ongoing anxiety, panic, low mood or feeling unable to cope is different, and it’s common in midlife. Please talk to your doctor. There are effective treatments, and you don’t have to manage it alone. If you’re ever in crisis, contact your local emergency number straight away.
Is it safe for me?
- Valerian and passionflower can cause drowsiness. See how the patch affects you before driving, and don’t combine it with alcohol.
- Check with your doctor first if you take sleep medication, sedatives, antidepressants or other prescription medicines, or if you have liver problems.
- Not suitable during pregnancy or breastfeeding.
- Having surgery? Stop using it beforehand, as passionflower may interact with anaesthesia. Tell your doctor.
- If a patch irritates your skin, remove it and try a different spot next time.
Frequently asked questions
What is the best natural stress relief for women over 40? The most effective approaches are everyday habits: movement, good sleep, mindful breathing, realistic priorities and time with people you love. Many women also like herbs traditionally used for calm, such as valerian, passionflower and hops.
Will the Relax & Unwind Patch make me sleepy? Some people feel drowsy, especially at first. Try it in the evening or on a quiet day to see how it affects you.
Can I wear it during the day? Yes. Many customers wear it at work or while travelling. Just avoid driving until you know how it affects you.
Can I use it with the Menopause Support Patch? Both contain valerian, so please check with your doctor before using them together.
Is it suitable for men? Yes. Relax & Unwind suits adult men and women, and it makes a thoughtful gift for a stressed-out partner.
What if it’s not right for me? You’re covered by our 30-day happiness guarantee: a full refund if you’re not happy.
Find your calm
Try Relax & Unwind, Risk-Free →
30-day happiness guarantee · Free US shipping over $50 · Made in the USA
Not sure which patch is right for you? Read Vitamin Patches for Women Over 40: Which One Is Right for You? →
Why Live to Shine?
Live to Shine is a small, family-owned business run by two sisters, and we make every product as if it were for our own family. All our patches are made in the USA to the highest quality standards, and so is every other part of our production: the patches, the boxes and the printing. We may be slightly more expensive than cheaper imports, but you can’t put a price on peace of mind.
Janie Bartlett is the co-founder of Live to Shine, a female-owned company she started with her sister, Lindsay Lewis, making pill-free supplement patches for women in midlife and beyond. She is the author of Beautiful Aging: The Ultimate Anti-Aging Guide Using Natural Supplements and Therapies for Age-Defying Beauty.
Sources
- National Center for Complementary and Integrative Health (NCCIH): Valerian. https://www.nccih.nih.gov/health/valerian
- National Center for Complementary and Integrative Health (NCCIH): Passionflower. https://www.nccih.nih.gov/health/passionflower
- National Center for Complementary and Integrative Health (NCCIH): Menopausal Symptoms: In Depth. https://www.nccih.nih.gov/health/menopausal-symptoms-in-depth
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This article is for general information and is not medical advice.