Here are some self-management coping tips to deal with anxiety and stress. How to deal with physical and mental anxiety disorders symptoms.
Dealing With anxiety, Stress and Depression
Change Your Thinking
• Your mood
(sad, nervous, stressed, etc.) comes from your thoughts and what you tell yourself. In most cases, you can control your mood by choosing what you think about and what you tell yourself.
• When you are feeling too much stress
, be aware of what you are thinking. Are these thoughts making you feel worse? If so, then replace them with more positive thoughts. Make a list of positive statements about yourself that you can use when feeling stressed. Here are some examples:
· I am a good person.
· I am calm and relaxed.
· I am at peace with myself and with the world around me.
· I can control my reaction to a situation, even if I can’t control the situation.
· I will accept the things I cannot change. I will have the courage to change the things I can, and I will learn to know the difference.
Help Your Body Handle Stress
Your mood affects your body, and vice versa... Taking care of your body will improve your outlook.
• Make physical activity a part of every day.
• Listen to or make music, paint, or express yourself artistically.
• Take the time to do things you enjoy!
• Eat a healthy diet high in vegetables and fruits.
• Drink plenty of water.
• Avoid managing your mood with unhealthy foods or overeating.
Reduce your Stress
• Get enough rest.
• Try a massage.
• Take a long shower or bath.
• Take a break from stressful situations: count to 10, take a deep breath, or take a few minutes to daydream about a favorite memory.
• Divide big tasks into little ones, and tackle one at a time. Plan ahead so you don’t feel rushed.
• Learn how to relax and practice this regularly. Relaxation training is available through the VA.
• Arrange to have some quiet time for yourself each day.
• Talk over your troubles with someone you trust.
Sleep well is a way to reduce anxiety
The body’s reaction to anxiety, especially if it’s chronic, isn’t something to be taken lightly. Anxiety can take years off your life… it can even kill you. Sleep helps regulate your hormones. It kills off bad bacteria that have accumulated in your gut throughout the day and it’s the primary time for your body to repair its tissues (especially your muscles). If you don’t get enough sleep, your immune response (i.e. your ability to fight off disease and sickness) will suffer, you will gain belly fat (because of the higher amounts of the hormone cortisol) and you’ll experience lows in energy.