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Anxiety is the body's reaction to stress. It is a common feeling linked with worried thoughts and associated physical changes, such as increased heart rate, rapid breathing, and restlessness. It is NORMAL, affecting about 1 in 5 people in the United States. Do you suffer from anxiety?
EXERCISE
Even give minutes of exercise can help release cortisol and adrenaline, which will help to calm your body down. Aerobic exercise is best, but even going for a quick walk or stretching in between classes can help reduce stress and anxiety too.
MORNING ROUTINE
Drinking caffeine in the morning increases anxiety. Try not to watch the news the first thing either, as it presents a lot of disasters out of our control. Start your day thinking "what do I want today to be like?" Then find media that meets those goals- like podcasts/music.
MINDFULNESS
Our brain gets overwhelmed with multitasking. Do one thing at a time. Being mindful, or slowing down to notice where you are and taking a minute to breathe, helps with this. Click here to learn more about mindfulness.
SLEEP
When your mind is rested it can better manage excess stimulation and resolve anxiety. If you're having a hard time sleeping, choose one small step to help, such as silencing your phone.
PRIORITIZE
If you have too many things coming at you, your brain goes into shutdown mode. Take the time to sort out what you are going to work on, what your top priorities are, and what you can let go of. Write a to-do list of everything you need/want to do, and then choose 1-2 things.
SELF-CARE
Make sure your day is not too full. Turn off at some point and wind down in the evening so you have time to relax and take care of yourself.
SAY "NO"
Get better at saying "no" by regaining self-control. You may have to say no to plans with friends to do this, even if it's something you want to do.Â
Self-care comes first.
ENJOY NATURE
Getting time in nature is really good for reducing anxiety. Go for a walk, set your "home office" up by a window, or even watching a nature video can meet this goal.
CELEBRATE SUCCESS
The most natural way to resolve the stress response in your body is to complete a task. It is hard to see results of virtual work, but something as simple as making a checklist of all upcoming assignments and checking them off helps with this.
BREATHE
Managing stress/anxiety is about being intentional and in control, instead of reactionary. Don't run from anxiety and let it build up, take time to clarify and breathe. As little as 1 minute per hour could help with this.
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