It’s normal to experience anxiety and stress from time to time, but if they’re affecting your everyday life, it’s time to do something about it. Fortunately, there are a variety of actions you can take to manage your anxiety and stress in a healthy way. 

Find a Relaxing Activity

Spend time on an activity that allows you to slow down and be in the moment, such as meditation, yoga, listening to music, taking deep breaths, and other calming practices. Relaxation techniques can slow your heart rate, lower your blood pressure, improve your focus and mood, and more.

Stay Hydrated and Eat Healthy Food

Being dehydrated can affect your mood, so drink plenty of water throughout the day. Eating balanced meals as part of a healthy diet helps give you the energy you need to handle stressful situations.  

Get Regular Exercise

Physical activity is great for your mental and physical health. Exercise helps lower stress hormone levels as well as lower blood pressure, and aerobic exercises can reduce muscle tension. 

Avoid Substances That Can Make Anxiety Worse

Recreational drugs, alcohol, nicotine, and caffeine can worsen anxiety and affect your sleep. Avoid drugs and alcohol, quit smoking, and cut back on caffeinated drinks. 

Get Enough Sleep

Adults typically need 7 or more hours of sleep each night. Make getting enough sleep a priority by creating a schedule and going to bed at the same time every night and waking up at the same time each morning.

Adjust Your Perspective

Keeping a positive mindset improves your ability to handle stress in a healthy way. When negative thoughts come up, try to replace them with positive thoughts. Ask yourself what could go right instead of what could go wrong, and try to look at challenges as opportunities.

Connect With Your Community

Spending time with people you care about and who care about you can help prevent you from feeling isolated and lonely. Make time for friends and family, whether that’s meeting up in person or talking over the phone. If you want to meet new people, consider volunteering for a good cause or getting involved in a local social group.

Talk to Someone

Talk to a friend, family member, or some other person you trust about how you’re feeling, especially if anxiety and stress are affecting your everyday life. Talking to a mental health professional can be especially helpful. A professional can help you identify the actions or situations that stress you out or cause your anxiety to spike. They can also help you find healthy coping strategies for when you’re feeling stressed or anxious and teach you what you can do to feel better.

Managing your anxiety and stress can help you improve your mental health and overall well-being. If you or a loved one experience a mental health or behavioral health crisis, find a nearby urgent psychiatric center or crisis response center. Click here to find a Connections Health Solutions center near you. 

Sources

https://adaa.org/tips

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/11-tips-for-coping-with-an-anxiety-disorder

https://www.cdc.gov/mentalhealth/stress-coping/cope-with-stress/index.html

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368

https://www.hsph.harvard.edu/nutritionsource/stress-and-health

https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/coping-with-anxiety/faq-20057987

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950