1) Exercise regularly. Walking, biking, running, weights, yoga, tennis are a few ways to integrate exercise into your daily routine. Research shows that regular exercise helps to reduce stress.
2) Reduce caffeine intake. Caffeine is known to exacerbate anxiety and contribute to disruptive sleep.
3) Practice breathing techniques. Correct breathing can reduce the heart rate and blood pressure, relax muscles, and increase circulation. When the body slows down, the flow of thoughts slow down, making it easier to focus and make decisions. Exercise: Breathe in through the nose on a count of three, filling the abdomen first and then the chest. Hold the breath for a count of three. Slowly exhale on a count of five. Repeat this five times.
4) Learn to relax. Exercise: Close your eyes. Take three deep breaths, exhaling slowly after each inhale. Visualize a relaxing place you have been before. Perhaps the beach or the mountains. Remember what it felt like to be there, the sound of waves, the warmth of the sun. Let tension melt away. Stay with the experience for several minutes.
5) Manage your self talk. Notice what you say to yourself. Do you say things like "I can't seem to do anything right", "What is wrong with me?", "I shouldn't have done that" or other self critical statements? When you hear a critical statement, replace it with a more accepting one. Think of what you would say to a friend who makes these critical statements about themselves. Apply that response to yourself.
6) Have a plan. Know what you will do when you are feeling anxious. Practice the breathing technique, stretch, or talk with a supportive friend.
Links:
 Stress Tips |
 Stress - About.com |
 Mindtools |
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