Friday, February 17, 2017
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 dailyto 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 goalsand 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 exercisethat 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.
● Recruitan “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.