It’s midnight, and your anxiety kicks in because you haven’t studied for an exam you have to take at 9am! How do you control your stress and anxiety? Here are some ways to manage these symptoms:
Take deep breaths. Count to three while breathing in and again to three when exhaling. Repeat 5-10 times, and concentrate on your slow, deep breathing.This will decrease your heart rate.
Eat a healthy, well balanced diet. You’ve heard the saying, “You are what you eat.” Foods that will curb your anxiety are asparagus, brazil nuts, oatmeal, dark chocolate, eggs, salmon, yogurt, meat, oysters, blueberries, spinach, and kale. Eating healthy also gives you clarity and more energy.
Exercise regularly. You can do cardio like running, climbing stairs, or anything that gets you sweaty for 5 consecutive minutes, 5 days a week. Or a 20-30 minute brisk walk, 5 times a week is just as good.
Get plenty of sleep. If you have a good quality and quantity of sleep, your brain and body has time to heal. Your anxiety increases when you’re sleep deprived. Try to sleep for 7-9 hours.
Muscle relaxation. Start with your toes. Tense them for a few seconds and then relax. Repeat this technique for every muscle of your body until you reach your head. This progression will help you relax.
Minimize alcohol and caffeine. Too much can make your stress or anxiety worse. Water and caffeine free tea are better choices.
If you’re unable to stabilize your anxiety or stress, then seek professional help or ask others to help you find support.