14 Easy Tips to Manage Anxiety and Stress

Anxiety and Stress in Adults

When you’re feeling anxious or stressed, these 14 tips might just be what you need:

  1. Take a time-out

Listen to music, get a massage, or learn relaxation techniques. Anything that helps you relax and get away from life’s problems is a great way to clear your head.

  1. Eat healthy, balanced meals. –

Do not skip any meals. Keep healthy, energy-boosting snacks on hand.

  1. Limit alcohol and caffeine –

These can aggravate anxiety and trigger panic attacks.

Learn How Stress Affects the Metabolism…

  1. Get enough sleep

When stressed, your body needs additional sleep and rest. Make sure to get 6-8 hours of quality sleep at night.

  1. Exercise daily

Exercise helps you feel good and maintain your health. (Check out the fitness tips below.)

  1. Take deep breaths

Inhale and exhale slowly.

  1. Count to 10 slowly

Repeat, and count to 20 if need be

  1. Do your best

Instead of aiming for perfection, which isn’t possible, be proud of however close you get.

Learn about the Digestive Problems Due to Stress…

  1. Accept that you cannot control everything –

Put your stress in perspective: Is it really as bad as you think?

  1. Welcome humor

A good laugh goes a very long way.

  1. Maintain a positive attitude

Make an effort to replace negative thoughts with positive ones.

  1. 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.

  1. 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.

  1. 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.

Read more about The Affect of Stress on Weight Loss…

Fitness Tips: Stay Healthy to Manage Stress

For the biggest benefits from your exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity, 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: 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 fun forms of exercise: Exercise is much easier if you enjoy doing it. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
  • Distract yourself: Use an iPod or other portable media player to download audio books, 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: 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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