In small doses, stress might motivate and improve productivity, according to health care professionals at the University of Maryland Medical Center. Too much stress, however, can increase anxiety and cause physical ailments, likely adding even more stress to your life. Implementing a few stress-reducing techniques may help you step away from the repetitive cycle of stress causing anxiety and anxiety causing stress.
Create a Supportive Network
Mental health professionals affiliated with the website Psych Central suggest that people who share concerns or facts about their situation with supportive family members, friends or other social support groups handle stressful situations better and thus reduce its effects. Psych Central notes that those without such support may have increased incidence of illness, including heart disease, depression or generalized anxiety disorder, because of uncontrolled stress.
Social support includes the obvious encouragement from well-meaning friends as well as information or education provided by professionals regarding the foundation of your stress and anxiety. For instance, if high levels of debt keep you awake at night, taking a financial planning course through your local community college may give you tools to reduce your debt or safely build your savings. Religious leaders, psychologists, psychotherapists and your family physician can also provide counseling, instruction and advice regarding ways to manage your stress, which may include medication for chronic anxiety.
Eat Well and Exercise Regularly
The health care professionals at the UMCC also note that an unhealthy diet, especially one that causes low levels of vitamin B12, may actually cause anxiety. They suggest a nutrition plan rich in fresh fruits, vegetables, whole grains, fish and lean meat for managing stress and anxiety. Balanced nutrition also involves eating the correct amount of food at the right times, i.e., avoiding binging to relieve anxiety or not skipping meals to put in overtime on a stress-producing project at work. The UMMC also recommends physical activity for tackling stress and decreasing anxiety, suggesting 20 minutes of aerobic exercise, such as brisk walking, at least three times a week.
Take Charge and Relax
Health care professionals at the UMMC relate stress to situations or thoughts that cause you frustration or anxiety. Learning as much as you can about the cause of your stress and then thinking positively about your ability to manage the problem will help you respond to stress more effectively, according to Psych Central. For instance, if worries about the details of an upcoming presentation are causing stress, taking control by scheduling extra time to prepare or rehearse your speech can help keep stress manageable. Additionally, UMMC reports that relaxation through activities such as yoga or meditation and taking time to pursue hobbies that interest you effectively manage stress.
