TIPS TO MANAGE ANXIETY AND STRESS
GENERALIZED ANXIETY DISORDER (GAD)
- What is GAD?
Tips to manage anxiety and stress
- Myths and misconceptions
- Helpful resources
HOW TO COPE?
Following are the few techniques you can use when you are feeling stressed or anxious
- TAKE A BREAK: Forget about the problem by using some positive escape techniques. Practice yoga, listen to music, meditate, get a soothing massage or learn relaxation techniques. You can use laughter therapy as well.
- TAKE PROPER MEALS: Take proper balanced and healthy diet. Do not miss any meal. Take some boosting snacks or energy drinks to keep yourself fresh and healthy.
- REDUCE USE OF ALCOHOL AND CAFFEINE: Do not take excessive amount of any of these as it can increase anxiety and can trigger panic attacks as well.
- TAKE ADEQUATE SLEEP: Insomnia is very common when you are stressed out but try to relax your mind and sleep adequately as your body requires it more.
- WORK OUT DAILY: It will help you feel good and healthy and enhance your mood as well.
- DEEP BREATHING: Focus on your breaths. Inhale and exhale slowly.
- COUNT TO 10 SLOWLY: Repeat the process and if you need more make it 20 times.
- TRY YOUR BEST: At first you won’t be doing accurately but eventually you’ll be perfect. Be proud of that and keep on doing efforts.
- ACCEPTANCE OVER THE SITUATION: Be mindful and think once again. Is this as bad as you think?
- TRY TO LAUGH: Laughs can surely help you come towards routine.
- BE POSITIE: Try and put in efforts to replace negative thoughts with the positive ones.
- KEEP YOURSELF BUZY: Engage yourself in an activity that fascinates you and have passion for it. It will help you get away from your stress or at least grant you a break.
- LEARN ABOUT TRIGGERING MOMENTS: Think and try to identify the point the anxiety triggers you. Is it work, family, school, social gathering, household chores. Write it down and look for a pattern.
- TALK AND SHARE: Hire a psychologist or simply talk to a friend or any close family member. Tell them that you are not feeling good and this needs to be treated. This is something more than a normal stress. Try to seek out a solution.
FITNESS TIPS: STAY HEALTHY, MANAGE STRESS
Exercise does not only give you physical health it ultimately helps you in having good mental health as well. Your body and mind both are connected in a way that if your mental health is good you get the power to heal your physical symptoms of injury quickly. Likely, if yours physical health remains good it will keeps you mentally fit and strong.
To get the fullest benefit of exercise, try to include at least 2 ½ hours of moderate- intensity physical activity each week, ¼ hours of vigorous intensity activity. Always start slowly and then gradually increase the exercise. This will help avoid muscle spasm.
- 5 X 30: Simple rule follow this rule and start your fitness journey. Jog, bike or dance three to five times a week for 30 minutes every day.
- SMALL GOALS: Set small targets and do it with consistency. Doing daily and make it a routine is more helpful than doing perfect workouts. Set a challenge for yourself daily and try to attain it instead of waiting for waiting to do long marathons. Scientific studies suggest the same. Do small but be consistent.
- TRY DIFFERENT EXERCISES: It depends on the personality you have. If you are an extroverted try find some groups and if you are an introverted person go for some solo pursuits. Make our exercise fun.
- KEEP YOURSELF DISTRACTED: Multi task. Us some iPod to listen to music or an interesting book. Make your exercise fun.
- HIRE A TRAINER: Hire someone an “exercise buddy”. It is easier to be consistent when you are committed to another person a friend or a colleague.
- GO SLOW AND STEADY: Whenever there is a new start it takes time. Always be patient. Usually 4 to 8 weeks are required to feel coordinated and be in a flow. Later exercise feels easier.