Do you often feel stressed or anxious? If so, Shakil Tukdi, MD, and our team of mental health specialists at Ultimate Psychiatry in Plano, Frisco, Prosper, and Pearland, Texas, can help you learn how to control your reactions to circumstances and live well again. We offer personalized help for anxiety, including diagnosis and management.
You should also know that there are steps you can take at home that can help you better deal with stress and anxiety. In this blog, we discuss some of them.
When you feel like you’re under pressure, or when you feel threatened in some way, stress is the feeling that results. Most of the time, we feel the most stressed when we feel like we’re in a situation that we can’t change, manage, or control.
Feelings of anxiety often accompany stress and vice versa. And, if you have generalized anxiety disorder (GAD) or another type of anxiety disorder, this may make your stress worse.
Symptoms of stress and anxiety can look different in different people and can trigger emotional, mental, and physical reactions, including:
Stress and anxiety can also make any existing physical or mental health issues worse. The good news is that many treatments exist that may be able to help you manage your symptoms and feel better.
If you often struggle with stress and anxiety, here are some things you can do at home that may help you feel better:
Studies show that getting regular physical exercise can help lower stress levels and boost mood. On the other hand, being sedentary can lead to more stress, difficulty sleeping, and poor mood.
To help deal with stress and anxiety, try adding some physical activity to your day. You can start by taking a short walk or bike ride. Be sure to pick activities you enjoy so you’ll be more likely to continue exercising as time passes. And, if you exercise in nature, this might even give you an even bigger boost of stress-reducing endorphins.
When you feel stressed, you might feel drawn to comfort foods that are typically highly processed and high in calories but low in nutritional value. Eating processed foods won’t give your body the vital nutrients and vitamins it needs for optimal mental and physical health.
As a result, research shows that stress and anxiety levels can ultimately rise. Instead, reach for whole, unprocessed foods that can give your body what it needs to feel its best. These foods would include fruits and vegetables, nuts, seeds, beans, legumes, and whole grains.
If you don’t get enough sleep, your perception of stress and anxiety can rise. To feel better, be sure to consistently get good sleep. Building good habits around sleep can help. Here are some things to try:
To help you sleep better throughout the night, try limiting fluid intake close to bedtime and try using a white noise machine or wearing ear plugs.
Studies show that spending too much time in front of a screen can increase feelings of stress and anxiety in children, adolescents, and adults. Try limiting your screen time, which may help you better deal with stress and anxiety.
Caffeine is found in many foods and drinks, such as chocolate, tea, coffee, energy drinks, and items with added caffeine.
Caffeine stimulates the central nervous system, which can make feelings of stress and anxiety worse, studies show. It can also make it more difficult to sleep, and a lack of sleep can exacerbate the symptoms of stress and anxiety.
Taking time to give yourself some self-care may help lower your stress and anxiety levels. In fact, research shows that people who don’t practice self-care have higher levels of stress, anxiety, and burnout.
There are many ways to engage in self-care. Here are a few ideas:
If you’re struggling to manage stress and anxiety, don’t wait to get help. Start by scheduling an appointment online or over the phone with a specialist at Ultimate Psychiatry.
