How to Combat Stress and Anxiety

The techniques and strategies we use to improve how we feel when we're low, stressed or anxious can also be used to help us to stay well. The more you practice the techniques you have learned, the more likely they are to become habits. Making caring for your mental wellbeing part of your routine can help you to protect your mental health and manage difficult situations or setbacks more easily. Here are 6 tips that will help you combine everything you have learn below into a personal plan for staying well and minimizing stress and anxiety. 1. Find what works for you We are all different. That's as true of our mental wellbeing as it is our taste in music, sports, etc. By now, you may have tried a few different techniques and found that some work particularly well for you. Make a note of what helps you the most so you can look back whenever you need a reminder. To get started, consider the following areas: - find that special place where you can totally relax. - listen to your favorite music or podcasts - involve yourself in activities you enjoy - add relaxing challenges to your day - solve problems that may be adding to your stress - connect with your support system 2. Beware warning signs Before experiencing stress, anxiety, a low mood, or something that feels like depression, there will usually be some warning signs that things are not going as well. If you're aware of these, you can take action to get back on track. Think about your personal warning signs – it might be helpful to use these categories: - unhelpful/negative/compulsive thinking – are there any specific negative thoughts you tend to have? - emotions – what emotions do you experience before a setback? What unwanted feelings pop up? - behaviors – is there anything you do or stop doing before a setback? Are you overworking , seeing someone who brings you down? - physical feelings – do you experience any sensations or symptoms before a setback? Do you get a headache, start crying uncontrolably, or acting out addictons. 3. Make sense of setbacks As well as using the tips above to prevent tough times from getting worse, it can help to spend some time trying to make sense of your setbacks and consider whether there's anything you can learn from these setbacks. For instance, do you find that your energy level is quite low just before a setback. If yes, knowing this, you could pay attention to your energy level. When you feel a drop in your energy, stop and rest, go to sleep earlier, or sleep in later, if possible. This could possibly be the very reason for certain setbacks. By taking care of yourself during low-energy times, you could avoid the setback. 4. Know your triggers If you are aware of any specific situations or circumstances you are likely to find challenging, you can make sure you put everything you have learned into practice to help manage those times more easily. For example, if you're busy at work and have lots of deadlines coming up, it might be more important to make sure you have enjoyable and relaxing activities scheduled to give you some balance. One of my clients told me that she became stressed when she was going to be in the presence of her in-laws. She would breakout in hives and experience shortness of breath. Realizing this was caused by feeling a loss of control around her mother-in-law, after a session of discussing theses reactions, she decided she would do some relaxation exercises before she left home to visit her in-laws. Secondly, to feel some control in the presence of them, she took a gift. Since they were invited to dinner, she took a pie she knew was a favorite of her mother-in-law. It worked. Going forward, she knew she had to work on staying in control of herself no matter what might be said or insinuated. Thinking about upcoming situations that could be challenging, look at why you are being triggered, then make a note of tips and strategies you could use to protect your mental/emotional wellbeing. 5. Check in regularly Sometimes it can be easy to push how we're feeling to the back of our mind, so planning regular check-ins can help you prioritize your wellbeing and get in tune with yourself. See if you can commit to checking in regularly, perhaps each month or every couple of weeks. You could run through your warning signs and assess whether you're experiencing any stress, think about the strategies you've been using and the progress you have made. It might be useful to write this down in a journal or on your phone. It's totally normal to have down days or times that feel more difficult. When they come, remember it does not mean you're back at square one. Remember, what works best for you, and keep what you may need easily accessable. Include reminders of tips and techniques, early warning signs, and anything else you have learned and find helpful. What's most important is that everything is easy to access and even easier to put into practice. Remember, always take the time to breathe!