Dealing with Stress and Anxiety
What is Stress and Anxiety?
What is Stress and Anxiety?
Recognizing and Managing
Teen Stress
Rewiring your brain to protect against anxiety, and increase feelings of safety and connection.
7 Stress Hacks You Can Use in the Next 5 Minutes
7 Stress Hacks You Can Use in the Next 5 Minutes
1. Recognize when you begin to feel stressed. When you get stressed a part of your brain called the amygdala hijacks the brain into a state of readiness for fighting or fleeing (called the fight or flight response). This is because the stressors our ancestors faced were more acute and physical (like a prowling lion). When you start to go into "fight-or-flight," your breathing gets more shallow, your heart beats faster, and your muscles get tense. This response is generally quite rapid and caused my surges of adrenalin and cortisol coursing through your body. If you practice watching for the first signs of stress (like your shoulders tensing), you can catch the response early in the process before your brain is completely hijacked.
1. Recognize when you begin to feel stressed. When you get stressed a part of your brain called the amygdala hijacks the brain into a state of readiness for fighting or fleeing (called the fight or flight response). This is because the stressors our ancestors faced were more acute and physical (like a prowling lion). When you start to go into "fight-or-flight," your breathing gets more shallow, your heart beats faster, and your muscles get tense. This response is generally quite rapid and caused my surges of adrenalin and cortisol coursing through your body. If you practice watching for the first signs of stress (like your shoulders tensing), you can catch the response early in the process before your brain is completely hijacked.
2. Take a few slow, rhythmic breaths with long exhales. Slow rhythmic breathing activates the Vagus nerve - a large nerve that travels throughout the body and links your brain with your heart, lungs, gut and other major organs. The Vagus nerve is part of the parasympathetic nervous system, which slows down the “fight or flight response and takes the body back into a relaxed state known as “rest and digest.” Blood flows from your hands and feet back to your inner organs, since your brain assumes you no longer have to run or fight. To practice slow rhythmic breathing, breathe in for a count of 5, rest for a count of 2, then breathe out through either your nose or mouth for a count of 6. If this is too difficult, you can begin with a 4-2-4 rhythm and then work up to 5-2-6.
2. Take a few slow, rhythmic breaths with long exhales. Slow rhythmic breathing activates the Vagus nerve - a large nerve that travels throughout the body and links your brain with your heart, lungs, gut and other major organs. The Vagus nerve is part of the parasympathetic nervous system, which slows down the “fight or flight response and takes the body back into a relaxed state known as “rest and digest.” Blood flows from your hands and feet back to your inner organs, since your brain assumes you no longer have to run or fight. To practice slow rhythmic breathing, breathe in for a count of 5, rest for a count of 2, then breathe out through either your nose or mouth for a count of 6. If this is too difficult, you can begin with a 4-2-4 rhythm and then work up to 5-2-6.
3. Describe 3 things you see right now. Describe three things you see around you in terms of their size, shape or texture, and color. For example, the brown, rough bark of a large tree. This exercise can be done indoors or outdoors. It brings your attention back to the present moment and neutral aspects of experience. This can take you away from your worries and fears about what might happen in the future. It is also a concrete task that can help disengage the default mode network in your brain that gets activated when you’re worrying, daydreaming, or thinking about yourself. Rather, it will activate your brain’s “on task” network that is inconsistent with rumination.
3. Describe 3 things you see right now. Describe three things you see around you in terms of their size, shape or texture, and color. For example, the brown, rough bark of a large tree. This exercise can be done indoors or outdoors. It brings your attention back to the present moment and neutral aspects of experience. This can take you away from your worries and fears about what might happen in the future. It is also a concrete task that can help disengage the default mode network in your brain that gets activated when you’re worrying, daydreaming, or thinking about yourself. Rather, it will activate your brain’s “on task” network that is inconsistent with rumination.
4. Look at a picture of a nature scene. Looking at nature scenes can speed your heart’s recovery from stress. In a recent study, students were stressed by having to take a math test and getting feedback (even if not accurate) that they were performing below average. Afterwards, researchers assigned participants to one of two groups that either saw pictures of empty pathways and trees or pictures of urban scenes with cars and people. Those who saw the pictures of trees had a faster cardiovascular (heart rate, blood pressure) recovery following the stressor.
4. Look at a picture of a nature scene. Looking at nature scenes can speed your heart’s recovery from stress. In a recent study, students were stressed by having to take a math test and getting feedback (even if not accurate) that they were performing below average. Afterwards, researchers assigned participants to one of two groups that either saw pictures of empty pathways and trees or pictures of urban scenes with cars and people. Those who saw the pictures of trees had a faster cardiovascular (heart rate, blood pressure) recovery following the stressor.
5. Reinterpret your stress as excitement. Instead of trying to calm down, think about harnessing the energy of the stress chemicals to help you work hard and stay motivated. Think about your passion for the task you are doing or the ideas you want to convey. In one study, those who reinterpreted their anxious feelings as excitement did better on a speaking task and felt more positive feelings about the task than those who tried to calm down.
5. Reinterpret your stress as excitement. Instead of trying to calm down, think about harnessing the energy of the stress chemicals to help you work hard and stay motivated. Think about your passion for the task you are doing or the ideas you want to convey. In one study, those who reinterpreted their anxious feelings as excitement did better on a speaking task and felt more positive feelings about the task than those who tried to calm down.
6. Stand up straight. Standing upright not only makes you feel more confident, but it actually decreases stress hormones. A recent study in the journal Health Psychology found that people who had a slouchy posture while performing high pressure tasks reported having more negative thoughts and feelings than those who sat upright. Other studies by researcher Amy Cuddy show that standing with upright posture increases testosterone and decreases levels of the stress hormone cortisol. This seems to cause people to feel less anxious and more assertive and confident.
6. Stand up straight. Standing upright not only makes you feel more confident, but it actually decreases stress hormones. A recent study in the journal Health Psychology found that people who had a slouchy posture while performing high pressure tasks reported having more negative thoughts and feelings than those who sat upright. Other studies by researcher Amy Cuddy show that standing with upright posture increases testosterone and decreases levels of the stress hormone cortisol. This seems to cause people to feel less anxious and more assertive and confident.
7. Clench and unclench your right fist a few times. Clenching your right hand activates the left side of the brain, which is more verbal and logical. The right brain is more global and emotional. So, if you feel flooded by fear and anxiety (a right brain function), activating your left brain can prime you to think through the situation in a logical way instead.
7. Clench and unclench your right fist a few times. Clenching your right hand activates the left side of the brain, which is more verbal and logical. The right brain is more global and emotional. So, if you feel flooded by fear and anxiety (a right brain function), activating your left brain can prime you to think through the situation in a logical way instead.
More Tips to Manage Anxiety and Stress
More Tips to Manage Anxiety and Stress
When you're feeling anxious or stressed, these strategies may help:
When you're feeling anxious or stressed, these strategies may help:
Take a time-out. Listen to music, meditate, do yoga or stretch, or learn relaxation techniques. Stepping back from the problem can help clear your head.
Take a time-out. Listen to music, meditate, do yoga or stretch, or learn relaxation techniques. Stepping back from the problem can help clear your head.
Eat well-balanced meals. Don’t skip any meals. Keep healthy, energy-boosting snacks on hand.
Eat well-balanced meals. Don’t skip any meals. Keep healthy, energy-boosting snacks on hand.
Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
Get enough sleep. When stressed, your body needs more rest. At night, put your phone in Airplane mode.
Get enough sleep. When stressed, your body needs more rest. At night, put your phone in Airplane mode.
Exercise daily to help you feel good and maintain your health. Check out the fitness tips below!
Exercise daily to help you feel good and maintain your health. Check out the fitness tips below!
Count to 10 slowly. Repeat & count to 20 if needed.
Count to 10 slowly. Repeat & count to 20 if needed.
Do your best. Don’t of aim for perfection, which isn't possible, be proud of however close you get!
Do your best. Don’t of aim for perfection, which isn't possible, be proud of however close you get!
Take deep breaths. Inhale and exhale slowly. Try a 4-2-6 rhythm, or start with a 4-1-4 rhythm and slowly increase to 4-2-6. Focus on deep belly breathing, with a longer exhale, in through the nose out through the mouth.
Take deep breaths. Inhale and exhale slowly. Try a 4-2-6 rhythm, or start with a 4-1-4 rhythm and slowly increase to 4-2-6. Focus on deep belly breathing, with a longer exhale, in through the nose out through the mouth.
Accept that you can’t control everything. Put your stress in perspective: Is it really as bad as you think?
Accept that you can’t control everything. Put your stress in perspective: Is it really as bad as you think?
DRINK WATER: A large glass in the morning helps rehydrate after sleep. Stay hydrated throughout the day.
DRINK WATER: A large glass in the morning helps rehydrate after sleep. Stay hydrated throughout the day.
Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones. Recognize/interrupt negative patterns.
Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones. Recognize/interrupt negative patterns.
Welcome humor. A good laugh goes a long way (try your favorite light/funny videos on Youtube!)
Welcome humor. A good laugh goes a long way (try your favorite light/funny videos on Youtube!)
Get involved. Find a way to be active in your community, which creates a support network and gives you a break from daily stress.
Get involved. Find a way to be active in your community, which creates a support network and gives you a break from daily stress.
Learn what triggers your anxiety. Is it work, family, school, or something else? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
Learn what triggers your anxiety. Is it work, family, school, or something else? 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.
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.
Fitness Tips: Stay Healthy, Manage Stress
Fitness Tips: Stay Healthy, Manage Stress
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the 2.
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the 2.
5 X 30: Jog, walk, bike, or dance 3-to-5 times a week for 30 minutes. Frequency is important.
5 X 30: Jog, walk, bike, or dance 3-to-5 times a week for 30 minutes. Frequency is important.
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 3-hour fitness marathon
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 3-hour fitness marathon
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.
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.
Distract yourself with an iPod/media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
Distract yourself with an iPod/media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
Recruit an “exercise buddy”. It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
Recruit an “exercise buddy”. It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.