How to reduce stress and anxiety
Stress and anxiety are human experiences. They cannot be avoided, however, they can significantly impact our well-being. Fortunately, there are evidence-backed techniques to effectively cope with stress and anxiety, empowering you to take control of your emotional and mental health.
Mindfulness
Mindfulness is a powerful technique that involves focusing our attention on the present moment, maintaining an awareness of thoughts, feelings and environment through a compassionate and accepting lens. Originating in Buddhist meditation, secular mindfulness practice is now mainstream. Numerous studies demonstrate its effectiveness in reducing stress and anxiety. By cultivating mindfulness, we can develop an increased awareness of our thoughts and feelings, allowing us to respond to stressors more clearly and calmly. We might begin by paying attention to whatever’s around us by looking at the sky, or the colours of leaves, feeling our feet on the ground while we feel our breath – that’s being present and mindful, and we can do it where ever/whenever.
Physical Exercise
This is a game-changer. Do not stop because you are ageing – do even more for as long as your body allows! Engaging in regular physical exercise is not only beneficial for our physical health but has positive effects on our mental well-being. Exercise releases endorphins, which are natural mood-boosting chemicals in the brain. It also reduces stress hormones and improves sleep, all of which contribute to a decrease in stress and anxiety levels. Aim for at least 30 minutes of moderate-intensity exercise most weekdays.
A Healthy Lifestyle
A healthy lifestyle plays a crucial role in managing stress and anxiety. Ensure to get enough sleep. Prioritise eating a balanced diet with nutrient-rich foods. Limit the intake of caffeine and alcohol, which can contribute to anxiety symptoms. Hydrate with water. Additionally, practising good time management and setting realistic goals can reduce feelings of overwhelm and stress.
Supportive Network
Social support is essential in coping with stress and anxiety. Cultivate strong relationships with friends, family, or support groups who can provide understanding, empathy, and encouragement. Research suggests that having a reliable support network can buffer the adverse effects of stress and enhance our overall well-being. Join a group if you feel isolated Phone the Samaritans any time, day or night on 116123 (no charge from mobile or landline).
Cognitive Behavioural Therapy
Cognitive-behavioural therapy (CBT) is a well-established, evidence-based approach to managing stress and anxiety. CBT helps identify and challenge negative thought patterns and replace them with more realistic and helpful thoughts. Reframing our perceptions and beliefs can reduce anxiety and improve our ability to cope with stressors.
Courses can be found at: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself
Self-Care
Engaging in self-care activities is crucial for stress management. Make time for activities that bring you joy and relaxation, such as hobbies, reading, listening to music, or spending time in nature. Setting aside regular periods for self-care helps replenish our energy, promotes emotional well-being, and reduces the impact of stressors. There are some self-care tips here.
Finally, reducing stress and anxiety is possible through evidence-based strategies. We can take proactive steps towards improving our mental well-being by incorporating mindfulness, exercise, healthy lifestyle choices, social support, cognitive-behavioural techniques, and self-care activities into our daily routines. It is vital to tailor these to your individual/specific needs (cut your cloth according to your measure) and consult a mental health professional if you require additional support.
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