Stress and anxiety are contributory factors of health complications that have become inevitable in modern society. Slight stress at times is inevitable, but when one is stressed all the time then it will have adverse effects to the body and mind. More than 40 million adults in the United States suffer from anxiety disorders. It is important to practice proper stress and anxiety management for one to keep healthy. Here are 10 smart tips for reducing feelings of stress and anxiety:Here are 10 smart tips for reducing feelings of stress and anxiety:
1. Exercise Regularly
Stress reduction is one of the biggest benefits of exercise. Aerobic activity for instance, triggers secretion of endorphins within the body, improves mood and encourages relaxation. Establish 30-60 minutes of moderate aerobic activities at least three (3) times a week. This could be in the form of a walk, run, cycling, dancing or swimming, depending on the stamina of a person. Basically, anything that you find fun that raises your heartbeat a little counts!
2. Maintain Healthy Social Connections
Stress management is another area where social support networks appear to be critically important. Try to visit or phone close friends and relatives occasionally. Some other ways to get support include volunteering or participating in community groups. Do not forget to include social leisure activities in the midst of other obligations.
3. Practice Relaxation Techniques
Breathing exercises such as diaphragmatic breathing, tension-relaxation of muscles, meditation and mindfulness are effective tools against stress reactions. You can try to dedicate approximately 15-20 minutes each day on the chosen relaxation activity. If you require instructions on how to do this, there are phone applications such as Calm or Headspace that can guide you. In the long run, these techniques help in the relaxation of the mind and decrease in anxiety levels.
4. Get Enough Quality Sleep
Stress and anxiety levels are further heightened when an individual is deprived of sleep. Adults require 7-9 hours of sleep every night. Go to bed and wake up at the same time every day, avoid using bright gadgets at night, do not go to bed with a full stomach, make comfortable surroundings and use relaxing pre-sleep rituals. Treat any sleep disturbances also as well, he said. We all know that good sleep is really essential for the health of our minds.
5. Avoid Unhealthy Coping Strategies
Some of the ways of dealing with stress includes eating a lot, taking too many medicines, taking a lot of alcohol or avoiding people but these behaviors are counterproductive. Instead, work on substituting unhealthy coping behaviors with better self-care practices. This might include writing, going out, playing with animals or engaging in any other form of creative work. Positive ways of coping are more favorable to the wellbeing of an individual.
6. Choose Attainable Targets and Boundaries
When one tries to handle a number of tasks at a time, pressure and feeling of being overstretched is inevitable. It is advisable to set achievable daily and weekly targets to avoid feeling overwhelmed. If you are busy, it is acceptable to decline the invitation and turn down the work offer. Reduce stress when possible and seek assistance if necessary. Work at a sustainable pace.
7. Manage Your Time Wisely
Lack of order and schedule also facilitate the state of being hurried. Always remember important dates and deadlines and agree on attainable timelines for tasks and projects. Schedule slots of time dedicated exclusively to important tasks, which employees cannot interrupt. It is also a fact that when people are organized and efficient with their time, their stress levels are greatly reduced.
8. Challenge Stressful Thoughts
Negative thoughts can be described as irrational, catastrophic and are often associated with feelings of tension and nervousness. Recognise negative self talk and cognitive distortions such as “I will not be able to manage this”, “Something bad will occur” or “I will not be able to cope with this”. Cognitively actively dispute such negative thoughts and replace them by more beneficial ways of thinking. This can be helpful in terms of self regulation on the emotional side of things.
9. If needed then one should look for help from a therapist or a counselor, who can guide him or her through this process.
However, if self-help stress relief solutions are not sufficient, one can seek help from a psychiatrist, psychotherapist or counselor. These professionals have the ability to expertly assess anxiety matters and provide the necessary knowledge on how to manage them. Therapy in conjunction with anti-anxiety medications is helpful for a lot of individuals, too. It is advisable to seek help from a professional if stress goes on increasing.
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