Tips to Manage Anxiety and Stress

It may seem like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management. Stress management is all about taking charge: of your lifestyle, thoughts, emotions, and the way you deal with problems. No matter how stressful your life seems, there are steps you can take to relieve the pressure and regain control.

Why is it important to learn how to manage stress?

If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life.

Effective stress management, on the other hand, helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. The following stress management tips can help you do that.

Tip 1: Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or a going through a divorce, pinpointing the sources of chronic stress can be more complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

  • Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
  • Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
  • Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

 

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:

  • What caused your stress (make a guess if you’re unsure)
  • How you felt, both physically and emotionally
  • How you acted in response
  • What you did to make yourself feel better

Tip 2: Replace unhealthy coping strategies with healthy ones

Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.

Unhealthy ways of coping with stress

  • Smoking
  • Using pills or drugs to relax
  • Drinking too much
  • Withdrawing from friends, family, and activities
  • Bingeing on junk or comfort food
  • Procrastinating
  • Zoning out for hours looking at your phone
  • Filling up every minute of the day to avoid facing problems
  • Sleeping too much
  • Taking out your stress on others

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

Tip 3: Practice the 4 A’s

While stress is an automatic response from your nervous system, some stressors arise at predictable times—your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, it’s helpful to think of the four A’s: avoid, alter, adapt, or accept.

The four A’s – Avoid, Alter, Adapt & Accept
Avoid unnecessary stress
It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate.
Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. Distinguish between the “shoulds” and the “musts” and, when possible, say “no” to taking on too much.
Avoid people who stress you out. If someone consistantly causes stress in your life, limit the amount of time you spend with that person, or end the relationship
Take control of your environment. If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore do your grocery shopping online.
Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

Tip 4: Get moving

When you’re stressed, the last thing you probably feel like doing is getting out and exercising. But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.

While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:

  • Put on some music and dance around
  • Take your dog for a walk
  • Walk or cycle to the grocery store
  • Use the stairs at home or work rather than an elevator
  • Park your car in the farthest spot in the lot and walk the rest of the way.
  • Pair up with an exercise partner and encourage each other as you work out
  • Play ping-pong or an activity-based video game with your kids

The stress-busting magic of mindful rhythmic exercise

While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.

While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.

Tip 5: Connect to others

There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.

Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Of course, it’s not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life’s stressors.

Tips for building relationships

  1. Reach out to a colleague at work
  2. Help someone else by volunteering
  3. Have lunch or coffee with a friend
  4. Ask a loved one to check in with you regularly
  5. Accompany someone to the movies or a concert
  6. Call or email an old friend
  7. Go for a walk with a workout buddy
  8. Schedule a weekly dinner date
  9. Meet new people by taking a class or joining a club
  10. Confide in a clergy member, teacher, or sports coach

Maintain balance with a healthy lifestyle

In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.

Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Resources and references

Stress – Learn about stress reduction suggestions, diet, exercise, herbal remedies, and cognitive-behavioral techniques. (University of Maryland Medical Center)

The Road to Resilience – Learn how to increase your resilience, the trait that allows you to bounce back from adversity and stress. (American Psychological Association)

Managing Stress for a Healthy Family – Tips for dealing with stress in the family better and modeling healthy behavior to your kids. (American Psychological Association)

Assert Yourself – Self-help modules designed to help you reduce stress, depression, and anxiety by improving your assertiveness. (Centre for Clinical Interventions)

Put Off Procrastinating – Work your way through a self-help series on how to stop procrastination problems. (Centre for Clinical Interventions)

Download Meditations – Download or stream a dozen free meditation recordings to help you cope with life’s inevitable hurdles. Comes with handouts. (Sitting Together)

Exercise Fuels the Brain’s Stress Buffers – Explains how regular exercise helps reduce and manage stress levels. (American Psychological Association)

I hope you found this helpful!