SIMPLE TIPS 11 THROUGH 15 TO BEAT STRESS & ANXIETY
In my last two blogs I shared 10 tips to fight stress and anxiety. As a therapist and counselor I know how important it is to arm my clients with the best tools for them to lead healthier and happier lives. Below I share tips 11 through 15 with you.
TIP 11: Know your triggers
What are your triggers for stress and anxiety? For many people they can be work related such as presentations, meetings, giving difficult feedback, reaching deadlines, or speaking to your boss about a tough topic. For others it can be the people in their lives such as fighting with your partner or dealing with a nagging mother. Knowledge is power and recognizing what specific situations and interactions with people that trigger your stress or anxiety is important. Once you know what they are you can use a preventative action plan to relax and cope before you are faced with the triggers.
TIP 12: Eat right and get enough sleep
Having an unhealthy diet, getting low amounts of sleep, and not exercising are detrimental to the body and mind. Take a good look at what you are eating, the number of hours you are sleeping, and whether you are exercising at all. Once you have evaluated these areas and if you find there needs to be improvement take the time to make a change. If our bodies are healthy then are minds are healthy. Give yourself the best chance at living a well balanced life and improve your diet, sleep hygiene, and amount of exercise.
TIP 13: Be a kid again
Notice how children are carefree, happy, and lack stress. Do you remember that time in your life when you were a kid and the world was a happy and easy place to navigate? Give yourself permission to be a kid again. What activities did you enjoy back then? Perhaps you loved drawing, painting, dancing, or running around outside. As a therapist and counselor I have many clients that share with me what coping skills they use to fight stress and anxiety. I had one client that shared with me that when she feels overwhelmed she takes out a box of crayons and colors in a coloring book. Since she shared this with me I have passed it on to other clients and many have loved it! Try activities that you used to engage in as child and let yourself relax and have fun.
TIP 14: Set realistic goals
Many people who deal with being overly stressed and having anxiety in their lives have a habit of setting unrealistic goals for themselves. Take an honest look at the current goals you have set for yourself and objectively discern if they are realistic. An example of an unrealistic goal is wanting to lose weight and setting the goal of losing 20 pounds in 1 month. When setting goals give yourself sufficient time to actually reach your goals. Break them down in smaller steps so you do not feel so overwhelmed. Get feedback from friends and family about whether your goal is realistic and if it is not ask them to brainstorm with you a way to make it more attainable.
TIP 15: Just say no
Are you the type of person who is constantly giving of yourself to others? Do you feel spread thin because you are always accepting extra responsibilities? Do you take on the work of others? Take a new approach and say no occasionally. It might feel strange at first and some guilt might even kick in but the more you practice it the more comfortable you will become. Putting your own well being first is extremely important. If you are running the candle at both ends you will eventually burn out. How can you be a great spouse, parent, friend, or co-worker if you are worn out? Use the amount of energy you spend doing everything for everyone else and instead take care of yourself.
Above are 5 tips that you can use to reduce stress and anxiety from your life. As a therapist and counselor I tell my clients to devote to practicing 2 or 3 tips at a time. Do not try to do all of them at once as you might become overwhelmed. Once you have a handle on 2 or 3 of them move on to the next batch. When you find the ones you like the most make them a part of your daily life.
ABOUT ESSENCE OF HEALING COUNSELING:
Roberta Alves is a therapist and counselor at the Essence of Healing Counseling in downtown Ft. Lauderdale. She is a Certified Anxiety Specialist and uses a scientific and evidence based type of therapy called Cognitive Behavioral Therapy. Research has shown that Cognitive Behavioral Therapy is proven to be extremely effective in treating anxiety. Roberta is truly passionate about the work she does and loves serving her clients in Ft. Lauderdale and the surrounding South Florida areas. If you want to learn the proven techniques to overcome your anxiety, schedule an appointment today.