No matter what your current situation may be, stress and anxiety accept a knack for finding their mode into our lives. Whether you are incredibly busy without much fourth dimension to yourself, dealing with too much costless time due to the pandemic, or even in a very regular schedule and lifestyle, there are things that anyone can do that can help lower those levels of anxiety and stress. Hither are some ideas for both in-the-moment and long-term anxiety and stress relief options for you to consider.*

Take 60-90 seconds to ground yourself

Whatever y'all are doing, take only a minute or two to fully be in the moment with it and recenter yourself. Notice your anxiety on the ground, how each part of your body feels, notice the sounds and smells around you. Actually affect and feel and discover whatever you may exist holding, and be fully present in the moment. This mindfulness trick keeps y'all from thinking too much, and forces you back into the here and now.

Make meditation and mindfulness part of your daily routine

If you lot can, meditate every day at the same time. The more than yous meditate, the more than equipped you are to face feet and stress in your everyday life. Persistent meditation builds focus, clarity, and equanimity. (Desire to acquire more than? See our previous blogs on Meditation: I & Two )

Mindfulness is a way to stay in the present moment, and keep worrisome thoughts from overwhelming you. Stress about the futurity, regret from the by, existential anxieties and discomfort can become limited if you lot can step outside of your thoughts and be enlightened of yourself and your surroundings.

Breathwork

There are many ways to practice breathwork. One easy way is to inhale through your nose for 5 seconds, hold your breath for 5 seconds, and exhale through your rima oris for 5 seconds for a couple minutes until you feel the anxiety and stress autumn abroad.

Changing the way you think or speak to yourself

Try rewording the mode you're thinking near things, and so that negative or unhelpful verbiage are changed and reworked into an opportunity. For example, instead of thinking "There is no mode I'll accept enough time today to get everything washed," try thinking "At that place is still time today to get what I tin done."

Beverage more water

The benefits of consistently drinking h2o are as well numerous to count. Studies show that dehydration exacerbates anxiety and stress . If you have trouble reaching your daily h2o intake goals, try purchasing a water bottle with encouraging markers to motivate yous throughout the day.

Get more sleep, on a regular schedule

Nosotros know it's difficult, merely avoiding an ever-fluctuating sleep schedule tin be a huge help in managing your anxiety & stress.  A expert fashion to keep yourself on schedule is to gear up a  bedtime too as a wake-upward time, and effort to stick to it as ofttimes as possible. Y'all'll wake up less groggy, AND less stressed. Learn more than most how slumber and anxiety are continued Hither .

Eat well & exercise

A healthy, well balanced diet helps your brain stay healthy , and exercise releases endorphins and burns away cortisol, which is the hormone that causes stress. Make eating good for you fun by learning new recipes, and stepping out of your food comfort zone! If you're having trouble motivating yourself to exercise, attempt finding a buddy to go along with you on your fitness journey.

Take a trivial fourth dimension to play a game on your phone

If your encephalon is feeling fried from a lot of work on the aforementioned subject, take a quick pause to play a semi-mindless game like Processed Crush or Tetris, which utilizes other parts of your brain, so you can recharge and have a flake of fun at the same fourth dimension.

Practice self-care

Paint your nails, do a face mask, take a nap, bank check sports stats, sing in the shower, cook, garden, or take a little time to do something you enjoy just for you. Spend time doing the things you know you love. The activities that aid you relax. You'll feel better for it.

Spend time outside

Fresh air, nature, a piffling vitamin D…all things that tin instantly help you feel more connected to the moment and get yous out of your own worries.

Listen to a podcast, a guided meditation, or music you love

Taking some time to hear a story, to take a guided imaginary walk through nature, or listening to songs that make you happy or feel good are nifty means to distance yourself from your stress and anxiety. Taking a moment to listen to things that are comforting and familiar, or newly calming, can accept you out of harmful thought patterns, and elevate your mood and awareness.

Stop Doom-Scrolling! Take a break from the news and social media

No news is skilful news, right? Headlines are dramatic. Try and have a healthy step abroad from current events and news reporting. It's always important to be informed, but there is a natural urge to go along going through more and more news and media which can increment negative emotions, leading to stress and anxiety. Consuming more doesn't lead to more than cognition or information (normally). It simply reinforces the headlines in your mind. Mostly negative events seem to be the content news and media focus on.

Social media tin can cause several negative emotions, like fearfulness of missing out, insecurity, jealousy, a negative trunk paradigm, or influence that may or may not be helpful to you at all.

Put it away, accept a intermission, and recenter yourself in your own reality.

Notes :

* If your stress and anxiety are disrupting or profoundly impacting your 24-hour interval to day life, it's important to seek the advice and assistance of a mental wellness professional person.

Blog researched and written by JMF Communications Associate, Lauren Maley