Stress & Anxiety Management

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Flexibility exercise

Stress and anxiety

Warming up and cooling down

Relaxation: People with no outside interests, hobbies, or means of relaxation, may be unable to handle stressful situations because they have no outlet for stress.

AN INDIVIDUAL STRESS MANAGEMENT PROGRAM

• Positive thinking.
• Refocus the negative to be positive.
• Make an effort to stop negative thoughts.
• Plan some fun. Take a break.

Physical activity:

• Start an individualized program of physical activity. Most experts recommend doing 20 minutes of aerobic activity 3 times per week.
• Decide on a specific time, type, frequency, and level of physical activity. Make this dedicated time fit into your schedule so it can be part of your routine.
• Find a buddy to exercise with -- it is more fun and it will encourage you to stick with your routine.
• You do not have to join a gym -- 20 minutes of brisk walking outdoor will do the trick.

Nutrition:

• Plan to eat foods that improve health and well-being. For example, increase the amount of fruits and vegetables you eat.
• Use the food guide pyramid to help make healthy food choices.
• Eat an appropriate amount of food at a reasonable schedule.

Social support:

• Make an effort to interact socially with people. Even though you feel stressed, you will be glad to have gone out to meet your friends if only to get your mind off of things.
• Reach out to individuals.
• Nurture yourself and others.

Relaxation:

• Learn about and try using one or more of the many relaxation techniques, such as guided imagery, listening to music, or practicing yoga or meditation. One or more should work for you.
• Take time for personal interests and hobbies.
• Listen to your body.
• Take a mini retreat.

RESOURCES

If these stress management techniques do not work for you, there are professional individuals such as licensed social workers, psychologists, and psychiatrists who can help. Scheduling time with one of these mental health professionals is often helpful in learning stress management strategies, including relaxation techniques. Support groups of various types are also available through the community.

Review Date: 05/17/2006
Reviewed By: Paul Ballas, D.O., Department of Psychiatry, Thomas Jefferson University Hospital, Philadelphia, PA. Review provided by VeriMed Healthcare Network.