Anxiety and Stress Management
An Individual Stress Management Program
- Find the positive in situations, and don't dwell on the negative.
- Plan fun activities.
- Take regular breaks.
- Start a physical activity program. Most experts recommend 150 minutes of aerobic activity per week.
- Decide on a specific type, amount, and level of physical activity. Fit this into your schedule so it can be part of your routine.
- Find a buddy to exercise with -- it is more fun and it will encourage you to stick with your routine.
- You do not have to join a gym -- 20 minutes of brisk walking outdoors is enough.
- Eat foods that improve your health and well-being. For example, increase the amount of fruits and vegetables you eat.
- Use the food guide plate to help you make healthy food choices.
- Eat normal-sized portions on a regular schedule.
- Make an effort to socialize. Even though you may feel tempted to avoid people when you feel stressed, meeting friends usually helps people feel less stressed.
- Be good to yourself and others.
- Learn about and try using relaxation techniques, such as guided imagery, listening to music, or practicing yoga or meditation. With some practice, these techniques should work for you.
- Listen to your body when it tells you to slow down or take a break.
- Make sure to get enough sleep. Good sleep habits are one of the best ways to manage stress.
- Take time for personal interests and hobbies.
If these stress management techniques do not work for you, there are professionals, such as licensed social workers, psychologists, and psychiatrists, who can help. Schedule time with one of these mental health professionals to help you learn stress management strategies, including relaxation techniques.
The following articles offer additional tips and resources: