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  • Writer's pictureElisabetta Fernandez

Stress and Anxiety Busters




1. Get 7 - 9 hours of sleep. Not sleeping will affect your physical and mental health.

Suggestions to settle down for the night

Get a regular sleep routine (read a book, listen to music, journal, meditation, stretch)

  • Start removing electronics an hour before sleep time

  • Start lowering the lights an hour before going to sleep

  • Ensure your bed is comfortable and your bedroom is dark, quiet, and cool.

  • Use a fan for white noise.

  • Wake up and go to bed at the same time

  • Don't have heavy, sugary, or caffeine foods and drinks in the late afternoon and evening

2. Exercise daily and stop doing high-intensity workouts for a couple of hours before going to bed.

3. Talk with someone you trust when something is bugging you.

4. Build supportive and healthy relationships.

5. Find time to have fun, recharge, and reflect quietly.

6. Try to get out during the day and spend time in nature. First thing in the morning will help you feel more energized and with your circadian clock.

7. Think about things you are grateful for and write down at least three things a day.

8. Journal about something that made your day and is positive.

9. Practice being more mindful. Don’t try to multitask.

10. Learn to manage your time. Put things on a calendar.

11. Set boundaries with friends and family.

12. Learn to say no, without having to make excuses.

11. Focus on things you can control.

Besides the above tips, here are some additional tips to reduce anxiety

  • Eat healthy

  • Growth over a fixed mindset. "I'm not there yet."

  • When you feel anxiety coming on, notice it, where does it show up in your body? Try to be ok with it. Unless you face your anxiety, it will not get better. If something causes you anxiety try to face it until you are free from it. As you concur that anxiety and fear, you will increase courage in all parts of your life.

  • Tell your anxiety, “I know you want to keep me safe, but I’m ok.”

  • Practice different breathing techniques and focus on your breath.

    • Here are a couple of suggestions:

      • Physiological sigh - “Two inhales, followed by an extended exhale.” Repeat three times.

      • Alternate-Nostril Breathing

  • Please seek out a therapist to address the anxiety that comes from Big T Trauma. It's hard to heal big trauma on your own, and you don't have to.

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