Do you get anxiety most days or find it difficult to manage your stress levels? If yes, then keep reading.
We'll discuss the importance of managing stress. Additionally, we'll explore building healthy daily habits. Day-to-day healthy coping mechanisms will help get you out of that anxiety zone. They'll stand beside you and provide you with resilience and a healthy mindset. You'll be able to navigate each day with confidence. Life will feel pretty good, and you'll be capable of overcoming any challenge.
Develop healthy coping mechanisms to manage stress effectively.
Healthy habits and daily rituals can be easy to learn and very effective if practiced daily. The length of time it takes to form a new habit can vary from person to person. It will also depend on the complexity of the habit. Research suggests that change is possible with consistent effort. On average, it takes around 21 days of practice for new habits to form.
Regular practice is essential for developing new habits. Setting achievable goals can boost your likelihood of success. Remember that small, incremental changes can add up to big improvements over time. It can also be helpful to track your progress, so you can see that you have achieved something. An opportunity to feel proud of yourself!
Use a range of practical exercises and tools.
You can take charge and choose tools that you know will work well for you. The intention is to practice any of them on a daily basis. Remember, these will help you get on top of any feelings of anxiety and stress.
- Breathing
- Meditation
- Exercise
- Emotional and mental self-care
- Mood supporting foods
- Dietary supplements
Pick habits that are what you feel like doing. Consider the practicality of doing it in your current environment too. For example, meditating in a bustling household can be difficult. A quiet and calm atmosphere is ideal for effective meditation practice. Meditating first thing before the household wakes is perfect.
Daily practice is about discipline and choosing to dedicate your time.
Consider the amount of time you can put aside each day. Practice is key to mastering new habits. It will help you understand how to easily integrate them into your everyday life.
Ready to kick your habits into high gear? Check out these practical and inspiring tips to get you started!
- Breathing:
Breathing techniques are well known for helping with the body's response to stress. It regulates the heart rate and blood pressure, aiding in a sense of relaxation. This can lead to a calmer state of mind. It’s simple to learn and easy to do healthy habit. There are many breathing techniques that can be found online. Pick one that suits your interest.
- Meditation/Mindfulness:
Mindfulness is the practice of being present and aware. Of one's actions, thoughts and emotions. It’s a powerful tool that’ll teach you how to control and calm your mind. It can teach you self-discipline while developing more awareness of your emotions. It prepares you for overcoming any negative thoughts and feelings.
Mindfulness meditation has been a time-honoured practice for thousands of years. Mindful breathing while seated in an upright position can be very effective. It can lead to a profound state of relaxation. It will slow your breathing and lower your pulse rate and blood pressure. This then leads to reduced feelings of stress and improve sleep quality. It may also support your immune system and sharpen cognitive function. Wow, why would you not!?
Guided mindfulness meditations are easily found online. There are also some great phone apps. We recommend you use one where you find their voice soothing and with a nice tone.
- Exercise:
We all know that regular exercise contributes to physical health. But it also supports mental well-being, especially when managing anxiety. Consistent physical activity can do wonders for your anxiety levels. Here's some reasons why:
- Stimulates the release of natural mood-enhancing hormones that help ease feelings of anxiety.
- Reduces stress hormone levels. For example, cortisol, which is associated with anxiety.
- Sleep quality can improve, leading to better rest and decreased anxiety levels.
Incorporate exercise into your daily routine. You'll develop a greater sense of calm and overall well-being.
- Emotional and mental self-care:
Goal setting - Goal setting is a great addition to your anti-anxiety toolkit. It can provide you with a sense of purpose and direction. It'll also increase your motivation and focus. Put together manageable steps. Help yourself feel more in control of your life and better able to cope with stress and uncertainty.
Positive affirmations – Positive affirmations replace negative self-talk with positive statements. This will develop self-compassion and self-confidence. You'll gain a sense of control over your thoughts and emotions. This will lead to a calmer and more positive mindset. Here are steps on how to write a positive affirmation unique to you:
- Identify your negative self-talk and beliefs that make you feel anxious.
- Write it down.
- Re-write it (using present tense) in a way that makes you feel happy and optimistic.
- Say the affirmation to yourself throughout your day. You could set a timer on your phone to remind you.
Negative thought: “I don't think I can do this today.”
Positive affirmation: “I’m doing the best I can with the skills, tools and resources I have."
Journalling – Journaling can be a powerful tool for managing anxiety. By writing down your thoughts and feelings, you can gain clarity, process emotions, and identify patterns or triggers. It’s a safe space for self-expression. It will help cultivate mindfulness, gratitude, and self-awareness.
Self-help books – Self-help books offer valuable insights, practical strategies, and empowering perspectives. The additional knowledge may help you manage your anxiety levels. You'll understand on a deeper level, how to take care of your mental and emotional well-being.
- Mood Supporting Foods:
Eating a healthy diet can help nourish your body and mind. There are certain foods too that can help with better sleep, increased energy levels and a calm and positive mood. The following foods contain essential nutrients to support this. Try to incorporate at least 2 of the below foods to your dietary habits:
- Dark chocolate
- Fatty fish (such as salmon and mackerel)
- Berries (such as blueberries, strawberries, and raspberries)
- Nuts and seeds (such as almonds, walnuts, and flaxseeds)
- Leafy green vegetables (such as spinach, kale, and silver beet)
- Bananas
- Avocados
- Chia seeds
While these foods can support mood, they should be part of a balanced, healthy diet.
- Dietary supplements:
Herbs and nutrients are great for additional support. They can help manage your stress levels, sleep and sense of well-being. For example. herbs such as Chamomile, Passionflower and Ashwagandha. These can support both your sense of calm throughout the day and sleeping patterns at night. Consider the BraveFace products CoolHead, HeadRest and LiveCalm. They're an excellent resource to add to your daily management of anxiety.
If you’re struggling with anxiety, using some effective tools will make a huge difference. You just need to remember to use them! Less stress means feeling more relaxed, calm and focused to get things done, less emotional overreaction to difficult situations and fewer physical symptoms (like headaches and restless sleep!).
Overall, these helpful daily habits can be powerful for managing and reducing your anxiety. You can take control of having a better quality of life and a greater sense of well-being.
About the Author
Rochelle has over 10 years’ experience practicing in clinics