9 Tips for Dealing with Stress and Anxiety

Many of us are juggling work, family and other commitments every day, so it’s no wonder so many people are feeling stressed and anxious.  I know it can be difficult, but it can be so beneficial for both your physical and mental health to slow down and try to set time aside for yourself each day.  Don’t just talk or think about doing this – actually put it in your diary – if you don’t, it won’t get done.

So, here are a few tips to help deal with your stress.

1. Exercise – try to get 20-30 minutes of gentle exercise a day. This can improve your mood and help you relax.  Go for a walk during your lunch break at work or try to take the stairs rather than the lifts. These small incidental exercises all add up.
2. Eat Well – ensure you eat regular, well balanced meals. It can be easy to skip breakfast and eat chocolate for afternoon tea but in the long run, it is not good for your body to do this.
3. Cut down on alcohol and caffeine – this also relates to the previous tip. Both alcohol and coffee can cause sleeping problems, which will further aggravate your stress.  You don’t have to go “cold turkey”, just reduce what you are having.
4. Learn to breathe deeply. When you are stressed out, one of the best things you can do is just STOP and take a few deep breaths.  You can do this anywhere – even in a toilet cubicle if you are at work!  Even doing it for just 5 minutes will calm you down.  Ensure you breathe deeply by following the steps below:

• • Sit in a comfortable position with your hands in your lap and your feet on the floor or lie down on a bed or couch.
  • Close your eyes.
  • Imagine yourself in a relaxing place, wherever that may be for you, eg the beach, your favourite camping place or your favourite holiday destination.
  • Take deep breaths by slowly counting to four when inhaling and then counting to four when exhaling.

5. Get a good night’s sleep. I know that’s easier said than done but try limiting your alcohol and screen time an hour before bed and do some deep breathing when you get to bed to help you relax.
6. Remember to have FUN. Remember fun? Do things that you enjoy and that bring you pleasure – your favourite hobbies, walking, gardening, watching movies, playing with the dog, listening to your favourite music.  Try to do this every day, even for 10-15 minutes.
7. Be aware of your self-talk. Make sure it is positive self-talk and not negative self-talk. So many people talk negatively to themselves – try being kinder to yourself instead.  If your best friend spoke negatively about herself, how would you respond? Make sure you are you own best friend!
8. Be aware of what triggers your stress and anxiety. If you can identify what they are, you may be able to find a way to reduce them or eliminate them altogether.  A good way of working out what your triggers are is to keep a “stress journal” for a couple of weeks. Once you work out what your triggers are, then you will be able to find a way to reduce them. For example, you may be able to work from home 1-2 days a week, which will reduce your commute time, save you money and give you more time in your busy day.
9. Slow down and learn to say NO. Modern life is so busy for everyone now but sometimes you just need to slow down and accept that you can’t always do everything, that you can’t attend every event and that everything doesn’t have to be perfect.

Sometimes talking to your friends and family members can help, other times it may be better to talk to a professional counsellor.  If you need to talk to a counsellor, email me at colleen@new.lifestylecounsellingservices.com.au.