In the present highly dynamic world, it’s easy to feel stressed or anxious. Recent reports indicate that more than 60% of adults in the USA experience anxiety and stress daily.
While there are many solutions to managing these conditions, here are well-reported tips for stress and anxiety management.
Exercises
Indeed, exercises sound like a cliché; but do you know they’re one of the most effective aspects of stress and anxiety management! While it may seem contradictory, exerting yourself physically can relieve these mental illnesses.
If you want to feel the benefits sooner, be sure to exercise daily. Some reports indicate that individuals who exercise habitually are less likely to experience stress than those who don’t.
Here are the scientific explanations behind this:
- Exercises lower cortisol levels—a hormone that’s responsible for stress. They also help release endorphins which better your mood and function as natural sedatives.
- Exercises also improve your sleep quality—poor sleep is a precursor of mental illnesses.
- Lastly, they increase your confidence and, consequently, your mental wellbeing.
One important thing to note is that you don’t need to expose your body to strenuous exercises such as weight lifting. Simple activities such as rope skipping or walking can go a long way in alleviating these conditions.
Plan and Organize
Stress and anxiety might set in when you’re feeling overwhelmed by the number of errands you need to complete or deadlines that you must fulfill. Making a to-do list or developing a time management strategy might help you focus on completing each activity.
So, start by writing down everything that you need to do and the steps required to execute each assignment. Prioritize what needs to be done first and pinpoint what you can put off until later or what you can delegate to someone else. Be realistic about how long it will take you to accomplish each work. Be sure to make time in your calendar to reward yourself for finishing the job.
Spend Time with Friends and Family
Friends and relatives can provide social support to help you cope up difficult times. Being a part of a friend network gives you a feeling of connectedness and self-worth, which can come in handy during these times.
According to one study, spending time with children and friends helps women release oxytocin, natural anxiety, and stress reliever. This is known as the “tend and befriend” effect because it is the inverse of the fight-or-flight reaction.
Remember that friendship benefits both men and women. Another study discovered that women and men who had the fewest social contacts were more prone to experience despair and anxiety.
And so, whenever you are feeling anxious or upset, you may always reach out to a loved one. It does not have to be a physical meetup; even a simple phone call can lift your spirits.
However, if you don’t have any close friends or family members, you can spend your time doing the things you like, such as volunteering. There are also social media forums where you can find someone to connect with.
Practice Mindfulness
Mindfulness refers to practices that bring you back to the present moment.
It can assist in combating the anxiety-inducing consequences of negative thinking. There are various approaches for enhancing awareness, such as mindfulness-based stress reduction, yoga mindfulness-based cognitive therapy, and meditation.
Meditation, in particular, helps decrease and manage stress and anxiety, besides promoting your wellbeing.
Different websites, programs, apps, and books can help you get started. One of the most effective ones is offered by a Vedic Meditation teacher. For instance, your teacher will provide you with a mantra that triggers a deep reset allowing your body to effortlessly and naturally release stress.
Take Some Time Out
Stress and anxiety, as they do in children, can impact our emotions and behavior, as well as our mental and physical health. They can make you short-tempered or easily agitated.
When you notice that they’re influencing how you feel or act, it may be time to take a step back and focus on yourself for a few minutes. Do something you like, such as reading a book or playing music, or talk to a trusted partner or friend about how you’re feeling.
Time outs shouldn’t be reactive: include some ‘you time’ into your timetable each week, permitting yourself to do something pleasurable while still taking care of your health.
In conclusion, while a little bit of anxiety and stress is normal, ongoing stress and anxiety are harmful. They can cause sleep loss, headaches, or even affect your relationship with your loved ones.
Although it’s unrealistic to have a stress- or anxiety-free life, doing these activities proactively can help avoid needless stress and anxiety, or allow you to handle them better when they hit.
Author: Mandy Kloppers
Mandy is a qualified therapist who treats depression, anxiety, OCD, PTSD, trauma, and many other types of mental health issues. She provides online therapy around the world for those needing support and also provides relationship counselling.
