Ways to Decrease Stress and Anxiety

It is impossible to avoid all feelings of stress and anxiety, but what is important is how we react to these feelings. It is important to be mindful of unhealthy coping mechanisms.

These are the things that may make us feel less stressed or anxious in the moment, but in the long run actually increase anxiety and may even be physically harmful to the body.

Unhealthy coping mechanisms:

• Doom scrolling, we’ve all been there. Whether it is boredom, loneliness, or the inability to sit still without instant mental stimulation, a quick social media check can turn into hours of screen time. Cortisol, a stress hormone, is released when exposed to stimulation on social media, and when exposed to this hormone for long or repetitive intervals, more serious mental health issues can arise.
• Alcohol and tobacco use. Like social media, using alcohol and tobacco might help you feel better in the moment, but the long term effects will only worsen anxiety, and in this scenario, have a negative impact on your physical health.
• Binge eating. Eating foods you like releases endorphins, those feel-good chemicals in the brain. When feeling overwhelmed or stressed, these endorphins can help soothe those feelings, but this fix is only temporary and may lead to feelings of increased unease later..
• Isolation. Humans are naturally social beings. When we lose that human connection our body craves, feelings of loneliness, overthinking, and stress can build up. Try to join a group of activities in your community or set aside time to be with people who make you feel good.

Healthy coping mechanisms:

• Exercise, bonus points if it's outside! Physical activity is a terrific source of stress relief, and getting your endorphins this way is MUCH healthier than turning to alcohol or overeating. You can aim small, just 10-15 minutes a day of any type of exercise is a great starting point.
• Sleep. so easy you can do it with your eyes closed! The biggest thing you can do is to make sure sleep is a priority. Set aside screens before bed, develop a bedtime routine, avoid late-in-the day caffeine, and don’t practice strenuous exercise 2-3 hours before sleep. Aim for 7-9 hours of sleep per night.
• Mindful relaxation. Pull up a guided imagery or meditation video, it can be as short as 3 minutes, but can totally switch your mindset. Some other mindfulness techniques include:
  • The 5,4,2,3,1 method: A simple way to bring yourself into the present by focusing on your 5 senses. List out loud or in your mind:
    • 5 things you see
    • 4 things you hear
    • 3 things you feel
    • 2 things you smell
    • 1 thing you taste
  • Controlled breathing: there are many versions of using breathwork to calm yourself down mentally and physically, “3,4,5” is a simple one:
    • Breathe in for 3 seconds
    • Hold for 4 seconds
    • Breath out for 5 seconds
• Laugh! The “Live, Laugh, Love” ladies were right! Laughing releases endorphins, the feel-good hormones produced by the brain which naturally give a boost to your mood. It also has physical benefits like providing your organs with extra oxygen and increasing circulation to your muscles. Plus, laugh hard enough, and it’s an ab workout.

Remember, a lot of us are addicted to things we use on the daily that we might not even realize are causing us stress and anxiety, social media being one of the biggest culprits. But it's okay to start small!

Next time you reach to open Instagram or TikTok, try to practice a “5,4,3,2,1” first, or regulate your nervous system with some controlled breathing.

Try a 10 minute workout video instead of a quick fix of endorphins from a fast food drive through, or read a book instead of screen time before bed.

It’s the little swaps that can make a big impact.

For more information on how to deal with stress, or to get screened for anxiety disorders, contact your provider at NH+C. We are here to help!