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Aug 10, 2023 · If you have stress symptoms, taking steps to manage your stress can have many health benefits. Check out many possible stress management tips. For example: Get regular physical activity on most days of the week. Practice relaxation techniques. Try deep breathing, meditation, yoga, tai chi or massage. Keep a sense of humor.
- Avoid caffeine. Caffeine is well-known as an anxiety inducer. But for me, drinking coffee has become such a habit that I often forget how sensitive I am to it.
- Avoid alcohol. Feelings of anxiety can be so overwhelming that you might feel the urge to have a cocktail to help you relax. Although this may work in the short term, alcohol actually changes the levels of serotonin and other neurotransmitters in the brain, making your symptoms worse.
- Write it out. One of the worst aspects of anxiety is not knowing why you feel nervous in the first place. You could be lying on an idyllic beach with the ocean waves lapping in the distance and still feel worried for absolutely no reason.
- Use scent. Lavender is well-known for its calming properties. Keep a small bottle of lavender essential oil on hand for the scent, for when you feel anxious thoughts brewing.
May 31, 2023 · Low impact exercises like walking, yoga, and tai-chi can often help people to reduce stress and manage anxiety symptoms. Getting some quick exercise can help boost your mood and calm your mind.
Sep 28, 2021 · When anxiety symptoms become chronic or interfere with your ability to function, at-home coping techniques might not be enough. If this is the case, reaching out to a healthcare professional can help.
- Jillian Kubala, MS, RD
- Get more physical activity. If you’re stressed, moving your body consistently may help reduce stress levels and improve mood. A 6-week study of 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty.
- Eat a balanced diet. Your diet affects every aspect of your health, including your mental health. A 2022 review of research suggests that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels.
- Minimize phone use and screen time. While smartphones, computers, and tablets are often necessary, using them too often may increase stress levels. A 2021 review of literature points out that several studies have linked excessive smartphone use with increased stress levels and mental health disorders.
- Practice self-care. Setting aside time to practice self-care may help reduce your stress levels. Practical examples include: going for a walk outside. taking a bath.
Jun 23, 2021 · Exercise can lessen symptoms of both depression and anxiety. Cognitive behavioral therapy has been proven to improve anxiety symptoms. Source: Rodnae Productions/Pexels
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Dec 19, 2023 · To treat anxiety and manage long-term symptoms, it may be helpful to track your triggers, seek therapy, or talk to a medical provider about medication. Eating a healthy diet, staying active, journaling, and keeping an active social life are also shown to positively affect anxiety.
