TIPS TO MANAGE ANXIETY AND STRESS

When you’re feeling anxious or stressed, these strategies will help you cope:

 

  • . Take a time-out.  Listen to music, meditate, get a massage, or learn relaxation techniques.  Stepping  back from the problem helps clear your head.  Prayer and the Rosary provide a calming focus.
  • . Eat well-balanced meals.  Do not skip any meals.  Do keep healthful, energy-boosting snacks on hand.  Avoid concentrated sugars which could cause rapid fluctuations in blood sugars levels leading to mood swings.
  • . Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
  • . Get enough sleep.  When stressed, your body needs additional sleep and rest.
  • . Exercise daily to help you feel good and maintain your health.
  • . Take deep breaths.  Inhale and exhale slowly.
  • . Count to 10 slowly.  Repeat, and count to 20 if necessary.
  • . Do your best.  Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
  • . Accept that you cannot control everything.  Put your stress in perspective:  Is it really as bad as you think?
  • . Welcome humor.  A good laugh goes a long way. Senior Center Picture 1

 

 

  • . Maintain a positive attitude.  Make an effort to replace negative thoughts with positive ones.
  • . Get involved.  Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
  • . Learn what triggers your anxiety.  Is it work, family, school, or something else you can identify?  Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
  • . Talk to someone.  Tell friends and family you’re feeling overwhelmed, and let them know how they can help you.  Talk to a physician or therapist for professional help.

 

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Fitness Tips:  Stay Healthy, Manage Stress

For the biggest benefits of exercise, try to include at least 2 1/2 hours of moderate-intensity physical activity (i.e. brisk walking) each week, 1 1/4 hours of vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.

  • . 5x 30:  Jog, walk, bike, or dance three to five times a week for 30 minutes.
  • . Set small daily goals and aim for daily consistency rather than perfect workouts.  It’s better to walk every day for 15 – 20 minutes than to wait until the weekend for a three-hour fitness marathon.  Lots of scientific data suggests that frequency is most important.
  • . Find forms of exercise that are fun or enjoyable.  Extroverted people often like classes and group activities.  People who are more introverted often prefer solo pursuits.

 

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