Stress and anxiety affect everyone from time to time. According to Medline Plus, a stress response is triggered when you encounter a situation or thought that makes you feel anger, frustration or tension. Similarly, anxiety is a common emotion that you may experience when you come across a fearful or nerve-wracking situation. You may feel nervous, tense and panicked, which increases your stress levels. You can generally reduce and possibly eliminate stress and anxiety levels by making lifestyle changes. However, if you think you are experiencing higher-than-normal anxiety, you should consult your doctor to discuss possible treatment options.
Step 1
Begin a regular exercise routine. According to the Anxiety Disorders Association of America, just going for a walk for 10 minutes a day can reduce stress and anxiety levels. The benefits of exercise may be just as effective for some people as certain anti-anxiety medications, because it raises your levels of endorphins and other "feel-good" hormones.
Step 2
Meditate or use other mind-body relaxation techniques, such as deep breathing, yoga, tai chi or visualization. According to experts at the University of Maryland Medical Center, relaxation techniques can help you to cope better and help to decrease unhealthy levels of stress and anxiety.
Step 3
Eat foods rich in vitamin B12, such as shellfish, liver, beef, eggs and cheese. Medline Plus, a website of the National Institutes of Health, says that low levels of vitamin B12 can contribute to stress and anxiety. A B12 deficiency can cause other physical symptoms which can make you feel stressed or anxious, such as anemia, loss of balance and weakness.
Step 4
Eliminate or limit your use of caffeine, nicotine and alcohol, and avoid using recreational drugs. According to the University of Maryland Medical Center, these drugs can cause anxiety and stress-like symptoms and increase your overall feelings of tension.
Step 5
Incorporate fun activities into your routine. Per Medline Plus, having a healthy work-life balance is a crucial part of coping with stress and anxiety. Doing fun activities can help to maintain this healthy balance. Socialize with your friends and family and do something enjoyable on the weekends. Try to mentally leave work at the office when you leave for the day.
Step 6
Seek professional counseling if you feel like you can't cope on your own. Sometimes, stress and anxiety levels can become so high that they seem unmanageable. Counseling may offer relief through talking about and venting your emotions with an impartial third party. It can also help you to develop new or improved coping mechanisms. Ask your doctor for a referral to a qualified professional counselor in your area.
Tips and Warnings
- Anxiety disorders are persistent feelings of tension, nervousness and fear. They don't go away on their own. If you experience physical symptoms of anxiety, such as constant difficulties sleeping, changes in appetite or panic attacks, or have persistent feelings of fear, worry and nervousness, you may have an anxiety disorder and should consult your doctor or a mental health professional.
