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It’s unfortunately a common problem of modern life, especially in these COVID-19 times of uncertainty, that stress and anxiety impacts on our everyday world, preventing us from living life to the fullest. The first way of dealing with the issue is accepting it as a common feeling, but there are also ways of reducing its impact on your day-to-day life – from getting a good rest to taking advantage of the latest apps that will help you live, as the wise saying goes, one day at a time. To help you maintain your mental health on a day-to-day basis, here are seven simple tricks to deal with stress and anxiety. And remember, if you ever feel you cannot cope, reach out for professional help.
© Istock1. Get some rest
Everything starts with one of our most important biological needs: a good rest. It’s the key step in reducing our levels of stress hormone cortisol. Holistic psychiatrist Ellen Vora tells Goop that, “Sleep is the best – and least expensive – anxiety medicine. But these days, many people struggle with sleep for reasons that are completely manageable.”
What can you do to help as a first step to help yourself? Try to get at least eight hours of sleep and tune into your own biological clock. Get to sleep before midnight so that your body can rest better and recuperate more effectively. Try to make sure your bedroom is completely dark, without any digital gadgets like your cell phone at hand to distract you. It’s a question of establishing healthy, consistent habits.
© Istock2. Watch your diet
You’ve heard it said a million times that we are what we eat – but that’s because it’s true! A healthy diet has an impact on all parts of our life. The best ingredients to beat anxiety are those rich in magnesium: spinach, chard, sesame seeds, sunflower seeds, pumpkin seeds, bananas, kidney beans and lentils. And it’s also a good idea to add tryptophan-containing foods such as chicken, fish, turkey, eggs, pineapple and yuca.
Also think about adding the following...For vitamin B: almonds, oats and avocados. For Omega 3: salmon, canola oil, nuts and linseed.Up your Vitamin C levels with: oranges, kiwi and limons.
© Istock3. Get moving
Our sedentary way of life definitely doesn’t help process feelings of stress. So one of the best ways of combatting anxiety is to get exercising. Even if you’re at home there are various workouts you can do without specific machines. From cardio exercises through stretching and online yoga classes.
Remember that exercising is one of the most effective ‘medicines’ for stress and if you create a habit of it, you’ll find that your body craves movement on an even more regular basis.
© Istock4. Meditate
Just as our body needs to move regularly, our mind needs to take a break. Just a few minutes of meditation a day regularly is beneficial though obviously the longer that you can do it, the better. It’s a break for the ‘soul’ while you teach your brain new habits, where constant worrying is left aside.
© Istock5. Everything in moderation
Related to healthy eating is this next point! Consuming too much coffee, alcohol or sugar is a shock for our nervous system and our hormones. The rollercoaster of highs and lows that overindulging gives to our bodies only serves to stress us out more and can interfere with our sleep cycles. So on average havea no more than one cup of coffee and one unit of alcohol (a glass of wine) per day and try to keep processed sugar intake to a minimum.
© Istock6. Massage
There’s nothing like a relaxing massage to ease the stresses and strains of modern life away. It’s one of the best and most effective ways of coping with stress. Massages can help improve the circulation throughout the body while activating nerve points which help the body fight anxiety much better, while improving the quality of your sleep. At home, you can try a massage mat, or trade off neck or back rubs with your roommate or partner. It’s the ultimate self care strategy!
© Istock7. Technology is your friend
Yes, you heard us right! While of course late night screen time is a no-no because it can interfere with your sleep, your smartphone or tablet can also be a great way of reducing stress and anxiety. There are a ton of apps that you can use to your advantage, such as:
Calm: It has lots of different meditations to listen to: concentration ones, body scan, stress management or for finding inner peace.
Happify: this app offers activities and games with a scientific basis of positive psychology to reduce stress and anxiety.
Mindicine: helps to overcome anxiety and stress by stimulating creativity. It’s described as a ‘brain massage.’
