We all experience stress to some degree, but in some cases it can lead to or exacerbate an anxiety disorder. For some people, anxiety can be debilitating, so it’s important to learn how to manage it. Ignoring it can make it worse, but facing it head on can help you live a happier, healthier, and more productive life.
The good news is that there are many small lifestyle changes you can make to get stress and anxiety under better control.
Ready to learn how?
Here are seven tips for managing stress and anxiety that you can make a part of your daily routine right now.
Make Healthy Food Choices
Processed, fried, fatty, and sugary foods can lead to increased levels of stress. You can better cope with stress and anxiety by avoiding foods with little or no nutritional value. Instead, opt for lean proteins, complex carbohydrates, and foods that are rich in antioxidants and omega-3 fatty acids.
Some healthy foods to add to your diet include:
- Eggs
- White meat chicken or turkey
- Whole grain breads
- Oatmeal
- Vegetables
- Fruits
- Salmon
- Nuts
- Seeds
- Beans
Rather than turn to “comfort foods” when you feel stressed, reach for healthy meal options that provide nutrition and boost your energy.
Exercise More
When you exercise the brain releases endorphins, which help to boost your mood. A regular fitness routine can also make you look and feel better about yourself, which may also improve your mental health.
Aim to get a minimum of 30 minutes of physical activity five days per week. Whether you like to run, swim, bike, dance, or just walk, choose a fitness routine that you enjoy. That will make it easier to stick with.
Improve Your Sleep Patterns
Stress and a lack of sleep go hand in hand. A lack of sleep can cause stress and anxiety, while stress and anxiety can make it difficult to sleep.
To break this vicious cycle, take steps to improve your sleep patterns with the goal of getting about 7-9 hours of restful, quality sleep each night.
You can improve your sleep by:
- Going to bed and waking up at the same time each day
- Avoiding digital screens (phones, tablets, laptops, and TVs) within an hour of bedtime
- Make your bedroom cool, dark, and comfortable
- Reducing caffeine and alcohol intake
You might also consider improving your sleep hygiene with medical marijuana or recreational cannabis (if it’s legal in your state). Cannabis is used medicinally to treat both anxiety disorders and sleep disorders, so a bit of marijuana at the end of the day might provide you with the relief you’re looking for.
This article goes into depth on how to choose the right strain of marijuana if you’re suffering from anxiety.
Talk With Family and Friends
When you’re feeling extra stressed, talk to friends and family that support you and that you feel safe around. This is great for your mental health, as sometimes just talking about what’s stressing you out can alleviate some of those anxious feelings.
If you don’t feel as though you have anyone in your life to speak to about such matters, reach out to a mental health professional.
Practice Self-Care
A self-care routine can lower stress levels and improve your overall quality of life. Self-care is not defined by any one specific thing. It simply means that you make time for yourself, time you spend focusing on things that make you happier and, in turn, healthier.
For some people, self-care means getting a massage or taking a yoga class. For others it might involve relaxing in a bubble bath, or curling up with a book, or making time for a hobby. The key is to carve out time that’s just for you to relax and take your mind off the stressors in your life.
Learn Deep Breathing Techniques
When the body releases stress hormones your heart beats faster, your blood vessels constrict, and your breaths become more shallow. You can combat those physical reactions by learning deep breathing techniques.
Deep breathing, sometimes called belly breathing, sends more oxygen to the brain, calms your body down, and helps you relax. Checkout this article to learn how to practice different deep breathing techniques.
Limit Your Caffeine Intake
Caffeine is a stimulant, and too much of it can make you feel jittery, make it more difficult to sleep, and trigger anxiety. While it might seem impossible to fully eliminate substances like coffee and chocolate from your life, do your best to keep your caffeine intake to a minimum.
Conclusion
Stress and anxiety can be overwhelming, but they are manageable. If you make the right diet and lifestyle changes, improve the quality of your sleep, create a support system, and take time for self-care you just might be able to get your anxiety under control once and for all.
