8 Tips for Managing Stress and Anxiety
Stress and anxiety is a common problem. It’s even more common than you might realize. According to the World Health Organization (WHO), 1 in 13 women from around the world suffer from anxiety. Learning coping strategies can help tremendously. Check out these 8 tips for managing the stress and anxiety in your life.
1. Get Enough Sleep
It’s especially easy to feel stressed out when you are not getting enough sleep. Be sure to schedule 7 to 9 hours of sleep each night. Turn off or silence electronics and avoid scrolling your phone while in bed. Invest in comfortable bed linens to ensure you wake up feeling rested.
2. Practice Self Care
Have you ever heard the saying you can’t pour from an empty cup? It is such a true statement. In order to be productive and take care of others you must take care of yourself as well. You don’t have to go all out and splurge on expensive spa treatments to practice self care either. Below are some easy and inexpensive ways to practice self care at home.
- Take a Warm Bubble Bath
- Read a Book
- Take a Nap
- Paint your Nails
- Dedicate time for a relaxing evening ritual
- Use a Face mask
- Go to Bed Early
- Light Your Favorite Candle
3. Eat a Balanced Diet
It’s amazing how much your diet can affect your mental health. If you struggle with anxiety cut back on the amount of caffeine and alcohol you consume as it can intensify symptoms. Try to limit the amount of fast food you consume and ensure your diet is made up of fresh whole foods. Try taking a daily multivitamins to ensure you’re getting enough nutrients.
Journaling is a great outlet to relieve stress and anxiety. Try a mood journal to track your emotions and triggers for stress and anxiety. Writing down your thoughts, feelings, and emotions can go a long way.
5. Exercise Daily
Moving your body, even if it's for only a half hour a day can play a huge part in relieving stress and managing anxiety. Walking is a great low impact form of exercise. If you are short on time try wearing a fitness tracker and set goals for your daily steps.
6. Practice Deep Breathing
When anxiety sets in close your eyes and practice deep breathing. Inhale through your nose and slowly exhale through your mouth. Deep Breathing is an effective tool for calming your body from the physical symptoms of anxiety such as rapid breathing and heart rate, Try to dedicate a short amount of time each day to practice deep breathing.
7. Spend Time with Loved Ones
Spend time with your family and friends. Having a support system is a huge help in managing stress and anxiety. Spend time talking, laughing, and doing things you enjoy together.
8. Schedule Down Time
Our last and final tip is to schedule some time just for yourself. The world we live in so on the go and fast paced. Sometimes we truly just need a break. It’s okay to say no to big projects or decline a dinner invitation if you need some time for yourself. It’s okay to take it easy and relax however you enjoy whether that's Netflix binging an entire season of your favorite show or sleeping in all morning.