The Challenge of Managing Stress and Anxiety – 4 Effective Strategies

It seems like stress is an epidemic these days. If you ever feel you can’t escape your stress, you’re not alone.

Maybe you’ve been staying late at the office most days or juggling multiple jobs. Perhaps your schedule has been packed the past few weekends, and all you want is one moment to relax alone. Or maybe you can’t figure out which direction your life is headed and thoughts of your future leave you tossing and turning at night.

If you want to manage your stress and anxiety, you’ll need to work out some effective strategies. The following habits will help you get your stress and anxiety under control.

1. Find Healthy Coping Mechanisms

Sometimes, your stress or anxiety can become so intense that you feel overwhelmed. At times like this, you need coping mechanisms to turn to. You don’t need to go through any time-consuming rituals or do anything drastic. You simply need to turn inwards and learn to self-soothe.

For instance, the next time you feel like your anxiety is all-consuming, take a moment to pause. Once you’ve stopped what you were doing, take a few slow, deep breaths. You may even want to close your eyes. While you won’t feel “cured” within a minute or two, you’ll likely feel much calmer.

You may also want to develop a short meditation practice. If you’re at home or somewhere by yourself, and you feel like your anxiety is overpowering, close your eyes to meditate for a couple of minutes. You may want to try repeating a mantra in your head. Even something as simple as “I am safe” can help.

Alternatively, you could even try a brief yoga sequence! 

2. Take Care of Your Health

Your physical health and your mental health are intrinsically connected. If you feel like your mental health is suffering, ask yourself a few questions about your physical health.

Have you been getting enough sleep? Do you cook healthy meals? Are you reaching for water when you’re thirsty? And do you exercise when you have time? If you answer “No” to a couple of these questions, it’s time to make some changes!

Aim to exercise a few times a week when you have the opportunity. Even if you only have fifteen minutes on a given day to get moving, take advantage of it! Exercise releases endorphins, which help to boost your mood and relieve stress.

Also, avoid drinking caffeine when you need an energy boost in the afternoon. Your morning coffee or green tea is probably fine, but too much caffeine can exacerbate anxiety. And finally, make sure that you’re getting at least seven hours of sleep per night. Exhaustion can definitely increase your stress levels.

3. Write in a Journal

Need to vent without worrying about what others will think? Journaling can be a powerful way to release your stress and work through anxiety.

You can write down whatever you want on the blank pages of your journal. And you can rest assured that your thoughts will stay totally private. The important thing is that you get your anxious thoughts out of your head and onto paper (or onto an electronic device if you prefer).

Moreover, writing down your thoughts can help you analyze them later and recognize patterns that you can learn to change in time.

4. Talk About Your Feelings

As isolating your situation may feel at times, you don’t have to deal with your stress and anxiety all alone. One of the best ways to manage anxiety and stress is simply talking about it. Getting it all off your chest will make you feel lighter!

You can call up a trusted friend to talk it out, of course. But if you feel like you need more guidance, you might want to consider reaching out to a professional and scheduling regular therapy sessions.

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Are you having trouble managing your stress and anxiety? Working with a therapist can help. Feel free to reach out to us to find out more about how anxiety therapy can help you manage.