Stress and anxiety can be challenging to manage, but there are steps you can take.
Everyone experiences stress and anxiety from time to time. But when these feelings become excessive and start interfering with your life, you should speak to a doctor about available treatment options.
In addition to medications and therapy, lifestyle modifications can also help reduce stress and anxiety levels. These include eating a nutritious diet, getting enough sleep each night, and exercising regularly.
1. Take a break.
Sometimes, taking a break can be beneficial in managing stress and anxiety. It may give you clarity, as well as some peace of mind.
However, taking a break should never be used as an excuse to avoid dealing with the issue at hand. It is essential that you discuss what’s troubling you and determine how best to approach it.
If you are facing intense stress that is unrelated to the relationship, taking time off could be exactly what the doctor ordered. Serious illness or family conflicts are other valid excuses for taking time off work.
When taking a break, make sure to get enough rest and unwind. Sleep is essential for mental health and can help alleviate anxiety symptoms.
2. Get enough sleep.
Sleep is a time when both your body and brain rest, replenishing vital systems for health. It also aids memory formation, clear thinking and emotional balancing.
The amount of sleep necessary depends on a number of factors, including your age and other health-related concerns. On average, seven or eight hours per night is recommended for most individuals.
Sleeping well is beneficial for your overall health, as it helps lower the risk of diseases like diabetes, heart disease and cancer. Additionally, it aids weight control, reduces stress and soothes inflammation.
Relaxation helps combat stress and anxiety by activating your body’s relaxation response. This state of deep rest puts a stop to stress, slows breathing and heart rate, lowers blood pressure, and brings you back into balance.
To achieve deep relaxation, incorporate techniques such as deep breathing, visualization and meditation into your daily routine. If these prove challenging for you to accomplish on your own, reach out to a mental health professional who can offer suggestions on new skills or methods of relaxation.
Breathing too quickly can make you dizzy and faint, while breathing deeply makes you feel even more anxious. To reduce stress levels, try slowly inhaling and exhaling for several minutes each day.
Breathing is an integral part of daily life. It provides your body with essential oxygen for healthy functioning and removes waste gases such as carbon dioxide from its system.
Exhaling slowly for eight seconds not only helps you feel relaxed and calm, but it can also reduce stress levels. Try the 4-7-8 technique: inhale deeply for four seconds, hold your breath for seven seconds, then exhale slowly for eight seconds.
Exercise can also benefit your wellbeing. Aim to do moderate physical activity, such as walking or light jogging, at least five times a week.
Exercise can help you manage stress and anxiety by building resilience, relieving symptoms of depression, and improving mental health. It also strengthens your immune system, increases blood flow to the brain, and promotes better sleep quality.
Exercise can also reduce pain. For those with health conditions or disabilities that limit movement, consulting your doctor about appropriate amounts and types of exercises is wise; especially if there are any potential hazards.
It is recommended to get at least 30 minutes of moderate aerobic exercise five times a week. If that seems too much like work, break it up into two 15-minute sessions or three 10-minute ones.