How to cope with stress and anxiety

Stress is something that just about everyone knows well and experiences often. It’s that feeling of pressure, typically a result of too much to do and too little time to do it in.In a busy life, stress is almost unavoidable. Stress is caused by events that are positive – new job, vacation or marriage – as well as negative – job loss, divorce or death in the family. Stress is not the event itself but rather, your psychological or physical reaction to the event.Anxiety is a tense feeling that often accompanies stress. It’s typically directed toward the future – toward something that may happen soon. Some anxiety can motivate you or help you respond to danger. However, if you have ongoing anxiety that interferes with daily activities and makes it hard to enjoy life, then anxiety can be a problem.Lifestyle and home remedies:lKeep physically active. Develop a routine so you’re physically active most days of the week. Exercise is a powerful stress reducer. It may improve your mood and help you stay healthy. Start out slowly and gradually increase the amount and intensity of your activities.lQuit smoking and cut back or quit drinking caffeinated beverages. Both nicotine and caffeine can worsen anxiety.lDiscuss your concerns. Talking with a trusted friend helps relieve stress and may provide a more positive perspective on your situation. This may lead to healthy plan of action.lUse stress management and relaxation techniques. Visualisation techniques and meditation are examples of relaxation techniques that can ease anxiety.lLearn to relax. Your goal is to lower your heart rate and blood pressure while also reducing muscle tension.lMake sleep a priority. Do what you can to make sure you’re getting enough sleep to feel rested. If you aren’t sleeping well, see your doctor.lEat healthy. Healthy eating – such as focusing on vegetables, fruits, whole grains and fish – may be linked to reduced anxiety, but more research is needed.lArt therapy can be helpful. You can use drawing, painting, clay and sculpture to express you inner thought and emotions when talking about them is difficult. The creation and interpretations of art is thought to therapeutic.To cope with an anxiety disorder, here are things to consider:lLearn about your disorder. Talk to your doctor or mental health provider. Find out what might be causing your specific condition and what treatments might be best for you. Involve your family and friends and ask for their support.lStick to your treatment plan. Take medications as directed. Keep therapy appointments and complete any assignments your therapist may give you. Consistency can make a big difference, especially when it comes to taking your medication.lTake action. Learn what triggers your anxiety or causes you stress. Practise the strategies you developed with your mental health provider so you’re ready to deal with anxious feelings in these situations.lKeep a journal. Keeping track of your personal life can help you and your mental health provider identify what’s causing you stress and what seems to help you feel better.lJoin an anxiety support group. Remember that you aren’t alone. Support groups offer compassion, understanding and shared experiences. lLearn time management techniques. You can reduce anxiety by learning how to carefully manage your time and energy.lSocialise. Don’t let worries isolate you from loved ones or activities.lBreak the cycle. When you feel anxious, take a brisk walk or delve into a hobby to refocus your mind away from your worries.Prevention:lThere’s no way to predict for certain what will cause someone to develop an anxiety disorder, but you can take steps to reduce the impact of symptoms if you’re anxious:lGet help early. Anxiety, like many other mental health conditions, can be harder to treat if you wait.lStay active. Participate in activities that you enjoy and that make you feel good about yourself. Enjoy social interaction and caring relationships, which can lessen your worries. – Mayo Clinic News Network