Anxiety is a natural bodily response to stress and is extremely common in the US with an estimated 19.1% of US adults suffering from an anxiety disorder in 2017. The frequency of anxiety, however, does not diminish the toll it takes on the quality of life. Anxiety disorders, including panic disorders, OCD, and specific phobias, cause behavioral disturbances and can interfere with relationships, careers, and education.
The outbreak of Covid-19 and the ensuing worldwide shutdown, and now the uncertain re-opening has created an extremely stressful environment for all people. Some people have been hit particularly hard by the pandemic and the associated feelings of anxiety can quickly become overwhelming. A highly divisive election year along with the pandemic has fostered an anxiety-inducing environment in the US that can be difficult to deal with. Here we provide ten suggestions to cope with stress and take care of yourself and those around you.
- Physical Activity: The connection between physical exercise and brain health has been well-established through years of research and experimentation. This connection also has direct implications for our ability to deal with stress. Studies have shown that regular exercise boosts mental health and decreases stress levels in healthy adults. Exercise boosts confidence and releases endorphins which function as natural, healthy painkillers. In addition, exercise improves our sleep duration as well as quality, negating the negative consequences of stress on sleep. Physical activity is perhaps the best way to naturally cope with stress.
- Yoga: Yoga is a fantastic way to relax your muscles and get the blood flowing throughout your body. It carries the same mental health benefits as any other physical activity, but it also serves to reduce stress and anxiety. Periods of deep relaxation and meditation involved with yoga have been associated with improved pain response and stress management. Try yoga as a natural, healthy way to destress and alleviate built up anxiety!
- Journaling: One of the most common causes of stress and anxiety is a buildup of negative emotions. Whether it’s worrying about an upcoming job interview or feeling neglected and lonely, mental roadblocks can quickly accumulate. A great way to let some of these emotions go is through a journal or diary. Using writing as an outlet reduces anxiety, and is an easy, healthy way to cope with stress.
- Healthy Diet: Eating healthy is a fantastic way to deal with stress and anxiety. Eating is often perceived as a way to cope with stress. We often see food as a source of comfort, but eating to deal with stress can cause health and weight issues. Some foods, however, are known to naturally reduce anxiety levels in our brains. By inducing the release of hormones such as serotonin, certain food can stimulate feelings of relaxation and happiness. Eating healthy can quickly improve both our physical and mental health.
- Reduce Caffeine Intake: Caffeine is readily available in many forms, whether it’s coffee, energy drinks, or tea, and is widely used around the world. With around 90% of American adults consuming some form of caffeine every day, it’s unsurprising that some health concerns have arisen surrounding the popular supplement. Studies have linked caffeine consumption to headaches, sleep disturbances, and high blood pressure among other things. Thus, too much caffeine can lead to elevated stress and anxiety levels, even if it is not consumed regularly.
- Avoid Alcohol: Alcohol is often used to provide short term relief from stress and anxiety, but it should not be used as a consistent solution. Studies have shown that the physiological effects of alcohol may actually elevate stress levels in the long run. This can lead to a positive feedback loop in which more stress leads to more alcohol which leads to more stress. Avoid alcohol during times of lower mental health, as alcohol contributes to the deteriotion of your brain pathways. This can directly lead to the lowering of your mental health state.
- Spend Time with Loved Ones: Friends and family are an essential aspect of human life. Careful studies have revealed neurological bonds we form around the people we care about. During times of stress and anxiety, the people we trust are people we can confide in. Using them as an outlet, similar to journaling, can provide great benefits to our own mental health. Our bodies, especially women and mothers, release oxytocin in response to interactions with the people we love. This directly combats our negative emotions, makes us feel safe and secure, and helps to cope with stress and anxiety.
- Hug Somebody: Hugs, along with any form of positive physical contact, have been shown to reduce stress levels and lower the risk of mental health issues such as anxiety and depression. The simply act of hugging helps us to feel more connected and less lonely. This directly helps combat feelings of stress and anxiety. Give someone a hug to help release some tension and make both of your days better!
- Take Time Off: Taking a mental health break is one of the best things you can do for yourself when you start to feel overwhelmed. With everything going on in the world today, it’s likely that you’re dealing with increased feelings of stress and hopelessness. While many of us continue to have busy schedules through the pandemic, it’s important to remember to take care of yourself. Make time to do what you love to do and forget about the rest of the world. Don’t hold back your worries and fears and allow them to build up to unhealthy levels.
- Be Mindful of the Media: While it is important to stay informed, it can be difficult to do so at the moment without feeling overwhelmed. With the pandemic raging on throughout the world, it’s perfectly normal to feel helpless and scared. In addition, the political climate in the US has become incredibly divise and a great source of stress and anxiety for many people. Step away from the media if you begin to feel anxious or depressed by current events, and stick to trusted sources such as the CDC or WHO for your information.
It’s an extremely stressful time for all people around the world today. This makes it especially important to take care of yourself and those around you. Mental health is an incredibly important topic and needs to be a priority for all of us moving forward. This list will help prevent feelings of stress and anxiety to dominate your life. Most importantly, stay close with the people you care about and help each other through this difficult time. Reach out for help and support if you ever need it.
