The best way to overcome the feelings of anxiety and combat your stress is to quickly get out of the situation by starting to exercise. Physical activity keeps the blood flowing and helps release endorphins. Exercising therefore helps to prevent and control stress and reduce its negative effects.
Listen to music
When an anxiety attack strikes or you feel symptoms of stress building up in you, take a few minutes to listen to the music you love. The sound of a calming song or something that triggers something positive in you will restore your cortisol levels and you will feel better immediately.
Music therapy is a discipline entirely dedicated to the beneficial effects of music on your body and your brain. Find out if this avenue of anxiety treatment interests you.
Get into Coloring
Adult coloring books are increasingly popular and are believed by many to be effective in significantly reducing symptoms of anxiety and stress in people with these ailments. Coloring would have much the same effects as meditation on the body and brain.
It’s a great way to relax, clear your mind, get your heart rate up and get your blood pressure back to normal.
Avoid being late
One of the most common causes of stress is being late somewhere. We get up late, the children don’t want to hurry, the car is stuck in the snow, roadworks are delaying us… There are many reasons why we can be late. To reduce your anxiety and stress levels, therefore, we need to ensure that what is in your power is done so as not to put more on your shoulders.
Prepare ahead, wear a watch, use alarms on your cell phone. All of these things could save you from running and putting up your pressure unnecessarily.
Wake up 15 minutes earlier
This tip is well known to successful people. Getting up 15 minutes earlier and taking the time to stretch while visualizing the day ahead has been proven to cut stress in half. This allows you to anticipate the challenges that lie ahead and to overcome them with success and a Zen attitude.
Watch a comedy show to manage anxiety and reduce stress
Watch a funny movie and most of all, let yourself burst into laughter. Laughing releases endorphins that help flush out stress hormones, the ones that fuel your feelings of anxiety.
Make others happy to put things into perspective and reduce their level of anxiety
Smiling is contagious! To decrease your own anxiety and stress levels, be kind to others. Take the time to smile at them, to be of service, to please someone for free. You will feel good, and your stress will be reduced. This will help make someone’s day a better place which is, in itself, a commendable action worthy of making you proud. Find the many health benefits of laughter.
Cut back on sources of caffeine can help manage anxiety and combat stress
Caffeine can increase feelings of nervousness and anxiety. Hence the benefit of consuming it moderately when you are going through stressful times. Important sources of caffeine include chocolate, soft drinks, coffee, tea, and some prescription and over-the-counter medications.
Take advantage of a public transport trip to relax and unwind
Speaking of alternative means of travel, here is another advantage of not using your car to commute to work every day. The time you spend in public transport could be used to read a good book, keep up with the news, catch up with your loved ones, listen to your favorite music or even organize your workday to make the rest easier. of your day! So, kill two birds with one stone!
Go to bed earlier to calm down and reduce your anxiety level
Lack of sleep is not recommended for people with anxiety and stress. Fatigue tends to increase stress symptoms or even cause more frequent panic attacks. For restful sleep, scientists recommend going to bed early, since the sleep cycles most conducive to rest occur before midnight.
Learn to say no to limit sources of stress and thus better manage anxiety
When you are asked too much, at work or at home, you have to be able to say no. Your family is counting on you to throw the Christmas party this year, but don’t have time? Does your boss ask you to work overtime? Do your kids ask you to coach the soccer team on the weekends? You need to be able to set your limits and explain to those around you that you need to take care of yourself too.
Leave your cell phone aside to relax and reduce your anxiety level
During a family or romantic activity, step away from your cell phone and make the most of the moment. Nowadays, our cell phone is present everywhere, in our working relationships, in our interpersonal relationships as well as in our moments of relaxation. To reduce anxiety and stress, it is important to be able to cut through these elements by putting away your cell phone. This is to prevent work and everyday problems from following us at all times.
Plan your financial future well to reduce sources of anxiety
Money is the biggest source of stress for most people. Indeed, experts have noted that most panic attacks in at-risk patients occur when a hardship affects them financially. To manage your level of anxiety, it is therefore important to plan your financial future well and try to find yourself in a precarious situation as little as possible. Several professionals are there to help you answer your questions. Get informed!
Focus on one thing to relax and unwind
Think of something that makes you angry, then sit back and write about any fears you have about it. If it is money, write down what would happen if you lost your job and couldn’t pay your bills. What’s the worst thing that could happen? Then rate each response from 1 to 10, with 1 being the least likely score, and 10 being the most likely score. You will be surprised to find that there are few responses with a score above 5.
This should help reduce your anxiety. If an answer scores more than 5, you could make a contingency plan for that situation. There is nothing more effective in relieving anxiety than having a plan of action that promises successful results.
Being organized at work to reduce your level of anxiety
We often tend to start our workday with the easiest tasks to accomplish. In doing so, we end our day with the most complicated or time-consuming things. In reality, it’s best to start with the toughest tasks and/or the ones we like the least. Besides being the most efficient way to function, the pride and motivation that will give us from completing a more problematic task will take great stress away from us.
This, while allowing us to accomplish even more things on the same day.
Detach yourself from your thoughts
Focus on the present moment and sensory stimuli (for example, focusing your attention on your head resting on the pillow or your feet touching the floor, depending on where you are, and what you are doing at the moment)
Focus on who you want to be and how you want to feel.
Avoid worrying about future problems
Many people are caught in a cycle of assumptions and concerns about the problems ahead. Ask yourself, “Am I sure this will happen and what can I do about it now?” If one of the answers to these questions is “no” or “nothing,” tell yourself that you will have time to think about it later.
Make sure you know how to recognize the telltale signs of an anxiety disorder.
Find a confidant you trust
Avoid keeping your problems to yourself. Pick someone who is good at listening, who may be able to give you some good advice, or just let you breathe a bit. Talking about what is stressing us is sometimes very saving, even if our problems do not necessarily require action. Financial problems, conflict at work, children arguing … Finding someone to listen to our little misfortunes can be a great way to relieve a lot of our daily stress. If necessary, do not hesitate to consult a psychologist who will listen to you, advise you and thus reduce your anxiety.
Avoid traffic jams to reduce stress and anxiety
If you live or work in the city, try as often as possible not to get stuck in a traffic jam on your way to work. These times are very stressful situations that, experienced on a daily basis, can greatly increase your anxiety and stress levels.
There are many other ways to get around that will reduce your anxiety and stress levels. Think about carpooling, public transit, and if you can, ask to change your schedule to accommodate your commute.
Make a list of tasks to calm down and relax
The famous to-do list can be an important tool in controlling our stress and anxiety levels. When we have the work ahead of us, it is much easier to organize our time efficiently and to put things in perspective. Visually and psychologically, crossing out completed tasks one after the other has very beneficial effects on a person’s stress level.
Tidy up the house without making it a priority
A tidy house saves you from losing things and stressing about having to pick everything up. A clear, uncluttered environment is also good for the mind. However, the last thing you want is to put extra stress on your shoulders. So, think about getting efficient storage, which hides the items to be stored! Also, remember to involve the whole family in the weekly cleaning. To each his own task, we can even make it a game with the little ones! You will have less on your shoulders.
Use a white noise machine to reduce anxiety
White noise is a calming sound that will help lower your anxiety level, so you can get restful sleep. A good night’s rest is crucial when you are stressed because a lack of sleep promotes anxiety. The latter, in turn, can cause sleep disturbances.
White noise is one of the best sounds for promoting good sleep.
Avoid annoying conversations to decrease anxiety
When you are tired, overwhelmed, or stressed, avoid confrontations that can lead to anxiety. Except in situations that require immediate intervention, tell the children, or the spouse, that you cannot solve problems after 8 p.m. Try to live a worry-free time, especially before going to bed. Shifting your attention away from worries will help you focus more on relaxation and achieve rest.
Have an up-to-date agenda to reduce stress and fight anxiety
Are you having trouble falling asleep due to the stress of doing everything you have to do the next day? Your planner could quickly become your best friend. This little tool, which has been around for decades, is specially designed to free your mind from all those memorizing tasks.
A good way to use your planner is of course to keep it up to date. Write down everything that awaits you in a day, from training to dental appointments, meetings, and going out. Remember to check-in for the next day at the end of your shift to avoid surprises and rest easy on your mind.
Practice a hobby that you like to take your mind off things
Having a well-balanced life between work, family and leisure are very important. It’s also a great way to clear our minds and free our minds from the things that stress us out. It is therefore vital not to neglect other areas of your life to the detriment of just one, such as work, for example. But good to invest in everyone, more or less equally.
Exercise with friends or a group to better relax and calm down
Playing sports releases endorphins, a hormone released by the brain when we exercise. Endorphins, also known as happiness hormones, are a natural stress reliever in anxiety. They provide a feeling of well-being and help the body to relax. Join an organized sports group to meet new people and improve your daily life.
Avoid bright screens and encourage reading a newspaper or a book
Instead of subjecting your eyes and brain to light screens, it would be beneficial to favor traditional readings. So, prefer a book, a newspaper, a magazine to your cell phone or tablet. In addition to the many unsolicited advertisements and the very fast images that scroll before our eyes, these bright screens cause some stress to your eyes. This is especially important in the evening, at least two hours before going to bed. This is to promote a better night’s sleep.
Plan meals in advance to reduce sources of stress
Our life is busy. The routine of getting up, going to school, the train to work, the busy day, coming home from school, homework, and… THE question. What do we eat for dinner? The tension builds, you open the refrigerator, dig around a bit and suddenly you feel overwhelmed, discouraged and… stressed.
Schedule a time in the week to plan the meals for the week. Make a grocery list accordingly, with flyers if you have time, and try to prepare a few meals in advance on the weekends to ease the weeknights.
Adopt these tips from parents who cook the evening meal every day when they come home from work.
Watch the news
Turn on the television and watch the disasters roll by. While some argue that the news takes a toll on their mood, on the other hand, news can help put your problems in perspective. To realize that we live in a world filled with so many triumphs and catastrophes. In fact, the challenges that cause you anxiety may seem less overwhelming in terms of what’s going on the planet.
Enjoy every quality moment with your loved ones
We cannot say it enough: to reduce anxiety and stress, you have to learn to decompress. Spending quality time with your family or friends is a great way to put the stress of everyday life aside for a few hours. Try to take advantage of these moments to really let go and do yourself some good. Leave your cell phone aside and check in, laugh, indulge yourself over a good meal. Being around the people you love will lower your stress levels and make you feel better.
Make sure you know how to spend quality time with your family.
Learn to laugh at yourself to reduce your anxiety level
Adult life is full of confrontational events which, if we do not take them down, can increase our levels of anxiety and stress. Did you get the wrong word during your presentation at this morning’s meeting? Laugh about it with colleagues at noon! On the other hand, children are also great at reminding us not to take ourselves too seriously. If something is embarrassing you, practice these solutions to get yourself out of awkward situations.
Get up early to make the most of the day and reduce sources of stress
The world belongs to those who get up early. Does that remind you of something? You might not change the world today, or tomorrow for that matter, but you will certainly have more time to enjoy life if you get up early. You will have time to do more things, to sort out several small projects, or to finish what you started the day before! All of this will decrease your stress level! Here are some more reasons why you should get up earlier tomorrow.
Do yoga to relax and unwind
Yoga is a powerful stress reliever. Yoga poses help relax the body and calm the mind from harmful and stressful thoughts. Also, yoga promotes deep breathing and closeness to one’s own body. This way, we are more attentive to our signs of stress, and it is easier to let go of them. Invest in the various yoga positions that are especially effective in countering anxiety and stress.
Don’t worry too much about your children
Children are a great source of stress for parents. From birth, we worry about their health, development, and nutrition. Later, we wonder about their associates, their lifestyle, their grades. As adults, we worry about their financial situation, their future … It is natural and it is proof of our love for them. However, we must try to keep these concerns at an acceptable level for our health. Finally, we must not forget to trust them.
Make love more often would help calm and relax
Having sex is a great way to reduce your anxiety and stress levels. This intimate action, during which soothing hormones are secreted, is, according to several scientists, a natural remedy against stress. Also, having regular sex is a great way to stay in good physical shape, boost your self-confidence, and nurture a quality relationship with your partner.
You will be surprised by the unusual health benefits of sex.
Take time to relax and hydrate well
Drinking water is essential for life. As the body is approximately 60% water, it is very important to drink enough. When it comes to anxiety and stress, water helps stabilize your breathing and pulse, compensate for your excessive sweating, and flush out the toxins that stress hormones released.
Eat in a balanced way to promote well-being
Food is, like water, the basis of good health. What we eat determines our energy level. It is therefore important to eat a balanced diet when we want to control our anxiety and stress levels. A healthy mind in a healthy body!
Do not deprive yourself of the foods you love
Of course, you have to eat as often as possible. On the other hand, we should not deprive ourselves of a comforting meal that makes us feel good. Eating should be a pleasure, a moment of happiness and relaxation, which we spend with family, friends or even alone, to rest and decompress a bit. Treat yourself to your favorite foods, even if they’re not necessarily part of the food guide! It’s a great way to take a few minutes to relax and reduce your stress.
Learn to laugh more to relieve stress and anxiety
What could be better than a good laugh to decrease your anxiety and stress levels? Laughter helps reduce the effects of stress on the human body. It restores the heartbeat and lowers blood pressure, oxygenates cells in the blood, and reduces the production of cortisol, the main stress hormone. Laughter instantly relaxes and is believed to decrease the frequency of panic attacks in people with anxiety disorders.
Keep a journal to better understand the sources of stress and anxiety
Sometimes it is enough to put the things that cause us stress on paper to see more clearly. When the people around us aren’t necessarily around or we don’t feel like sharing what is bothering us with other people, keeping a journal can be a good option to free yourself from the things that weigh heavily on you. consciousness. You are then free to have people close to you read your writings if you feel the need.
Learn to meditate and do it regularly to calm down and relax
The virtues of anxiety and stress mediation are widely recognized. Meditation, because it requires a high level of concentration and letting go, helps restore the functioning of our body system and therefore regulate the heart rate and blood pressure. Meditation also allows us to become aware of the causes of our stress and thus do work upstream to eliminate the sources of our discomfort.
Dance for fun, but also to calm down and relax!
Dancing is a great way to relieve an episode of panic or high stress. In addition to providing the body with the same benefits that are generated by physical activity and music, dancing is a fun way to let go of our worries for a moment.
Dancing solo is one of the ideas you should use for taking care of yourself.
Take a nap to clean up your ideas and take a step back
Taking a nap is a great way to take a break from busy days. In addition to relaxing, restoring our heartbeat, clearing the void, and starting over when things get tense. In short, after a good nap, we are better able to put our challenges into perspective.
Listen to yourself and assert yourself when you need to
Knowing yourself well and listening to your body, but also to your mind, is one of the best ways to control your anxiety and stress levels. You have to know how to recognize the good days, but also the not-so-good ones. Those where we are more likely to experience an episode of panic or more intense stress. So, listen to your emotions and be able to take a step back, when necessary, and even rest, if necessary.
Turn off the TV during meals to enjoy the present moment
To fully enjoy these moments of relaxation that are meals, consider turning off the television and enjoying your food or being fully present with your family. Check-in on each other, talk about your days, what’s on your mind, and what makes you feel good. It will also allow you to become aware of what the people around you are going through and it will undoubtedly improve your relations with those close to you. This is very important for people prone to anxiety and stress.
Jenny holds a Master’s degree in psychiatry from the University of Illinois and Bachelors’s degree from the University of Texas in nutritional sciences. She works as a dietician for Austin Oaks Hospital in Austin, Texas. Jenney writes content on nutrition and mental health for the Scientific Origin.