Stress and anxiety can be huge factors in our daily lives, often going hand-in-hand in challenging times. Some people deal with anxiety on a daily basis which can cause stress and others may get anxiety because of stressful situations.
Whether you suffer from anxiety or are stressed and anxious during a difficult time, there are ways to help you manage it and cope better mentally. Explore some top tips to manage stress and anxiety below and try some of the strategies to improve your mental health and reduce stress and anxiety.
Quick strategies to manage stress and anxiety
To help reduce stress and anxiety quickly, there are a few strategies you can try to see if they work for you.
Meditate
Meditation is great for giving you short-term relief from stress and anxiety and lasting stress and anxiety management. There are many forms of meditation you can try with each form being unique.
You could develop a mantra to repeat as you slowly and deeply breathe or you can practice mindfulness, learning to be in the moment. There are many meditation apps to guide you on mindfulness and meditation techniques, allowing you to try all forms.
Focus on breathing
Focusing on your breathing or changing the way you are breathing can instantly make a huge difference to your mental state. Breathing techniques can help to calm your body and your brain quickly and effectively.
They can be done anywhere and at any time as they aren’t very noticeable, meaning you can do a quick breathing exercise while working or on public transport. There are so many various breathing exercises to do that you can incorporate this daily.
Do what you love
Make time to do what you love to help manage your stress and anxiety. Occupying the mind with something you are interested in does wonders for your mental state and can quickly ease any symptoms of stress and anxiety.
You can do anything from as simple as going shopping for a designer bracelet to crafting or painting giving you a longer project to do.
Take a walk
Taking a walk is a wonderful way to manage and combat any stress or anxiety and can work in a matter of minutes. You can enjoy different scenery which can help to reframe your mindset. Plus, walking brings you the benefits of exercise. It is a simple and effective way to quickly change your mindset and relieve stress and anxiety.
Socialize with loved ones
Confiding in others and gaining physical touch, such as a hug, is a great reliever of stress and anxiety. Getting worries off your chest to someone you love and trust and gaining advice can help reframe your mind and give you another perspective on managing your stress and anxiety. You can implement the advice you receive and release oxytocin when you embrace a loved one too, improving your mental state.
Long-term strategies to manage stress and anxiety
Here are some long-term strategies to manage stress and anxiety that you can try daily to reduce the feelings.
Keep a thought diary
Writing down what you are worried about or what you are stressed about can help you clear your mind. Keep a diary or use the notes app on your phone to write down your negative thoughts whenever you feel anxious and stressed.
Keeping track of these thoughts allows you to see a pattern and what you’re thinking clearly so you can better challenge your negative thoughts.
Identify stress and anxiety triggers
Try to take note of what triggers your stress and anxiety to help reduce the number of times you struggle with stress and anxiety. Doing this can also help you to understand what’s going on with your mental health and learn how to manage it better.
Some common triggers are:
A stressful work or home environment
Withdrawal or side effects from certain medications
Phobias
Health issues or concerns
Alcohol, caffeine or drugs
Driving or traveling.
Eat a balanced diet
A bad diet can contribute highly to stress and anxiety and can lead to emotional eating, reaching for high-fat and sugary foods. This can feel like it gives you temporary relief from stress and anxiety, but it actually adds to your long-term mental state.
Having a healthy balanced diet allows you to combat and manage stress and anxiety over a long period of time. Foods such as avocado, walnuts, and eggs help with mood regulation and energy balance.
Learn positive self-talk
The way you talk to yourself is vital in managing your stress and anxiety. Harsh self-criticism and self-doubt lead to a negative mental state. If you constantly think “I can’t do this” or “I don’t have time for this” you can stress yourself out and create anxiety.
Trying to learn positive self-talk allows you to develop a healthier outlook and reaction to situations. You can try to be more optimistic with yourself and compassionate to manage your emotions and carry out positive action.
Try some of these top tips to manage stress and anxiety to help you reduce these emotions, regulate them, and identify when they occur. Combat these negative feelings quickly and for the long term and remember that different techniques help different people. If a technique doesn’t work for you, don’t worry just try something new.