Top 10 Ways to Manage Anxiety and Stress

Managing anxiety and stress is crucial for maintaining mental and physical health. Here are effective strategies to help you cope:

Limit the time you spend thinking about the past or the future

It’s OK to think about the past or the future, but make sure not to spend too much time doing this. Whenever you’re engaging in an activity like work, going for a walk, or talking to a friend, you want to try to stay present - in the moment. If you notice your mind wandering into the past or the future, gently guide it back to what you’re doing.

Manage time effectively

People struggling with anxiety are often lacking a sense of purpose, joy, or accomplishment in their day. It’s important to kick yourself out of auto pilot and dedicate time each day to planning and goalsetting. For example, in the morning try to spend 30 minutes scheduling some high value activities that may include work, getting to tasks/responsibilities, exercise, or fun activities.

Seek professional help

Cognitive behavioural therapy (CBT) has been shown in studies to be one of the most effective interventions in managing stress and anxiety. It specifically targets unhealthy patterns of thinking and behaviour that we may not be fully aware of and that maintains or increases feelings of stress and anxiety. When seeking a therapist, make sure they are certified in the delivery of CBT.

Exercise

Studies have shown that cardio for 30 minutes 3 to 4 times a week can be as effective or more effective than medication when treating anxiety. Cardio can include walking briskly, running, swimming, or biking. There is extra benefit if you exercise outside as exposure to the sun can exponentially increase the production of feel good hormones like dopamine and serotonin.

Diet

Often when people are feeling highly stressed or anxious, they may lack appetite or not prioritize eating. Try to eat healthier, at least twice daily, and at the same time if possible. This is regardless of whether or not you’re hungry. Your body will need these nutrients to produce hormones to help us regulate emotionally.

Sleep

Try to sleep at the same time and wake up at the same time every day to allow the body to go through sufficient deep sleep cycles that are restorative. This can help improve mood, cognitive function, and physical recovery. Try to avoid napping during the day. Also, avoid sugar, caffeine, or alcohol all together or at minimum 4 to 6 hours before bed. These substances can prevent deep sleep.

Connect with others

Talking to friends and family, joining support groups, or engaging in social activities is vital as it can provide emotional support, reduce feelings of isolation, and boost your mood. Also, it provides an opportunity to be present and in the moment, as opposed to ruminating about problems in the past that already happened and are beyond your control or problems in the future, that may never happen.

Limit or eliminate alcohol and drugs

Drugs and alcohol in the short term can help people relax make us feel more social, but in the long run contribute to increased levels of anxiety and lower mood as the body loses its natural ability to self regulate. The body begins to rely on drugs and alcohol for self regulation. It’s important to engage in healthier coping mechanisms, like those included in this list.

Practice relaxation techniques

Relaxation techniques are particularly helpful in moments of high stress and anxiety as they help regulate our breathing, reduce anxious thoughts, and relax our muscles. Practising techniques such as progressive muscle relaxation, breathing exercises, or guided meditation can be healthy tools to rely on. A therapist can help guide you through these and other strategies.

Engaging in hobbies and leisure activities

Anxiety and stress thrives when our daily routine lacks high value activities. We may be spending too much time on low value activities, such as scrolling on our phones, playing video games, watching TV, thinking worst-case scenario about the future, avoiding difficult tasks. Making time for hobbies and leisure activities can give us the momentum to start tackling more challenging tasks.

To access cognitive behavioural therapy in Toronto, specializing in men’s mental health, please contact the mens wellness clinic to book a free 15 minute consultation or by phone at 416-834-2080. To access therapy for women contact psychology today, which provides a list of psychotherapists that practice cognitive behavioural therapy.