Stress and anxiety have become a part of our lives, but the way we deal with them can make all the difference. It is essential to manage stress and anxiety to maintain our physical and mental health. After the article with practical tips to overcome anxiety and being overwhelmed, some of you suggested coming up with another one highlighting some proven ways to manage stress and anxiety. I’ve gathered together some of the practices I’ve tested in the past years.
Here’s a short list of recommended activities that turned out to be effective for me.
Practice Mindfulness
Mindfulness is a powerful technique that involves being fully present and aware of our thoughts, feelings, and sensations in the present moment. Practising mindfulness can help you reduce stress and anxiety, increase self-awareness, and improve your overall well-being.
Some ways to practice mindfulness include:
- Meditation
- Yoga
- Mindful breathing exercises
- Mindful walking
- Body scan meditation
Get Enough Sleep
Sleep is essential for our physical and mental health. When we don’t get enough sleep, it can lead to stress, anxiety, and other mental health issues. It is recommended that adults should get at least 7-9 hours of sleep every night. But we all know that’s not only about the quantity as it is about the quality too.
Some tips for getting a good quality night’s sleep include:
- Stick to a sleep schedule
- Create a bedtime routine
- Avoid electronics before bed
- Keep your bedroom cool and dark
Exercise Regularly
We all know it, and very few actually do it. Exercise is not only good for our physical health, but it also has many mental health benefits. Regular exercise can help reduce stress and anxiety, improve mood, and increase self-esteem.
Some ways to incorporate exercise into your daily routine include:
- Going for a walk or run
- Taking a class (fitness, zumba, pilates, kick-boxing or krav-maga)
- Doing yoga
- Swimming
- Biking or skating
Practice Self-Care
Self-care is essential for our overall well-being. It involves taking care of our physical, emotional, and mental health. Self-care can help reduce stress and anxiety, improve our mood, and increase our resilience.
Some self-care practices include:
- Taking a warm bath (make sure to include a bath bomb of your favourite flavour, or use a scented candle)
- Reading a book, an article or a magazine
- Listening to music (dedicate some time and build your mood boost playlist, or a chill playlist)
- Getting a massage or add a monthly spa day on your calendar
- Spending time with loved ones
Seek Professional Help
If you are experiencing severe stress and anxiety that is interfering with your daily life, it is essential to seek professional help. A mental health professional can help you identify the root cause of your stress and anxiety and provide you with effective coping strategies.
Some resources for finding a mental health professional include:
- Psychology Today
- You Are Not Alone Project by National Alliance on Mental Illness (NAMI)
- BetterHelp
- Wysa Buddy (clinically validated AI support and human coaching)
Resources for further reading:
- “10% Happier” by Dan Harris
- “The Mindful Way Through Anxiety” by Susan M. Orsillo and Lizabeth Roemer
- “The Power of Vulnerability” TED Talk by Brené Brown
Some interesting reports on mental health:
- Wysa 2023 Employee Mental Health Report launched at World Economic Forum, Davos
- Mental Health Europe Report: Mental health in the digital age: Applying a human rights-based, psychosocial approach as a compass (18 January 2023)
- Mental Health: The Power of Language – A Glossary of Terms and Words (26 April 2023
Keep in mind that knowing how to manage stress and anxiety is crucial for our physical and mental health. Practising mindfulness, getting enough sleep, exercising regularly, practising self-care, and seeking professional help are effective ways to manage stress and anxiety in daily life.
Remember to be kind to yourself and prioritize your mental health.
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References:
- “Mindfulness-Based Stress Reduction and Health Benefits: A Meta-Analysis.” Journal of Psychosomatic Research, vol. 57, no. 1, 2004, pp. 35-43.
- “Physical Activity and Mental Health: Current Concepts.” Sports Medicine, vol. 29, no. 3, 2000, pp. 167-180.
- “Self-Care Practices and Perceived Stress Levels Among Psychology Graduate Students.” Training and Education in Professional Psychology, vol. 12, no. 2, 2018, pp. 99-105.
PS: Please let me know in the comments if you find this content useful or not. Your feedback helps me create better content for you. ✨
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