Tips to Manage Anxiety and Stress

When you're feeling anxious or stressed, these strategies can help you cope:

● Take a time ­out.​ Practice yoga, listen to music, meditate, get a massage, or learn relaxation
techniques. Stepping back from the problem helps clear your head.

● Eat well­ balanced meals. ​Do not skip any meals. Do keep healthful, energy­ boosting snacks on hand.

● Limit caffeine​, which can aggravate anxiety and trigger panic attacks.

● Get enough sleep.​When stressed, your body needs additional sleep and rest.

● Exercise daily​to help you feel good and maintain your health. Check out the fitness tips below.

● Take deep breaths​. Inhale and exhale slowly.

● Count to 10 slowly​. Repeat, and count to 20 if necessary.

● Do your best​. Instead of aiming for perfection, which isn't possible, be proud of however close you get.

● Accept that you cannot control everything​. Put your stress in perspective: Is it really as bad as you think?

● Welcome humor​. A good laugh goes a long way.

● Maintain a positive attitude​. Make an effort to replace negative thoughts with positive ones.

● Get involved.​Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.

● Learn what triggers your anxiety.​Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.

● Talk to someone.​Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

Fitness Tips: Stay Healthy, Manage Stress

For the biggest benefits of exercise, try to include at least 21⁄2 hours of moderate intensity physical activity (e.g. brisk walking) each week, 11⁄4 hours of a vigorous ­intensity activity (such as jogging or swimming laps), or a combination of the two.

● 5 X 30: ​Jog, walk, bike, or dance three to five times a week for 30 minutes.

● Set small daily goals​and aim for daily consistency rather than perfect workouts. It's better to walk
every day for 15­-20 minutes than to wait until the weekend for a three ­hour fitness marathon. Lots of
scientific data suggests that frequency is most important.

● Find forms of exercise​that are fun or enjoyable. Extroverted people often like classes and group
activities. People who are more introverted often prefer solo pursuits.

● Distract yourself ​with an iPod or other portable media player to download audiobooks, podcasts, or
music. Many people find it’s more fun to exercise while listening to something they enjoy.

● Recruit​an “exercise buddy.” It's often easier to stick to your exercise routine when you have to stay
committed to a friend, partner, or colleague.

● Be patient ​when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.