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Tips to manage anxiety and stress

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Gilly    1,043

Tips to Manage Anxiety and Stress

When you're feeling anxious or stressed, these strategies will 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 alcohol and 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 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ 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.

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scotty    1

I agree with this post! I find when I am tired or hungry my worry takes over! I start to panic, and get upset for no reason. I have also found that seeking company for my boyfriend helps. Talking really helps, sometimes, so does a big bear hug!

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BonnyC    0

I really appreciate this post! The part about eating healthy to boost your energy levels caught my eye. I definitely go by that. Having a healthy dose of natural energy is really good for your state of mind. For many people, feeling energetic is linked with feeling happy and content.

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Driven    0

These are excellent tips. One thing that I often forget is humor! I'm so motivated to accomplish my goals that sometimes I get too serious. A good laugh really puts things back in perspective.

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JungleJulia    218

Great advice Gilly, a lot of it seems simple but we all so easily forget these things until we are reminded :)

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Here is some laughter for you . If you do not laugh while watching this, you are deeply troubled ! And for more fun, click on his other videos. All 8 are the neighbors being ridiculous. Yesterday I spent a good 2 to 3 hours on youtube, watching crazy neighbor videos. I laughed until I cried and laughed again.

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