Nowadays, even reading the daily news can be stressful. Add on the stresses of daily life — such as handling work demands or adjusting to retirement, dealing with family issues, coping with illness, or caregiving — and you may become really anxious really fast.
"Some degree of anxiety is normal and even necessary," Dr. Ann Epstein, a psychiatrist at Harvard-affiliated Cambridge Health Alliance and medical editor of the Harvard Special Health Report Coping with Anxiety and Stress, said.
"Anxiety signals us that something is awry or might need our attention. However, you don't want the response to become exaggerated or to dominate your life," Epstein explained. Good coping mechanisms for stress and anxiety can help you get through turbulent times.
It's a good idea to begin by figuring out whether your anxiety is normal or you have a disorder — defined as symptoms that have plagued you for at least six months.
If your anxiety has been interfering with your daily life for a while, it might be time to see a mental health professional. But if you're confident that your anxiety is of the everyday variety, you might get some relief by doing the following things.
Talk about it. Even something as simple as explaining your concerns to friends and family can help you put them in perspective. Further discussion with your doctor can identify any stress-induced health issues, like high blood pressure or poor sleep, that you may have developed and help you find ways to treat them.
Take care of yourself. For example, eat healthy, tasty meals. Pursue your favorite activities, even if it's just watching a good movie or TV series, reading a new novel, visiting a museum, gardening, walking the dog, or playing with grandchildren. Becoming immersed in pleasurable activities can help you get rid of anxiety, at least temporarily.
Get regular exercise. Physical activity affects the nervous system and reduces stress. 30 minutes of walking can be enough to help boost your mood. Yoga and tai chi can also relax your body and mind.
Keep a list. Whenever a worry or fear begins to take over your thoughts, write it down in as much detail as you can. Many people find that just articulating their cares provides some relief.
Use calming techniques. Learning techniques to counter stress can improve your mood, reduce your health risks, and enhance your appreciation of daily life. Many Y's and health centers offer stress-reduction programs, which may include instruction in mindfulness, relaxation, yoga, or tai chi. There are numerous books, YouTube videos and smartphone apps that can guide you in practicing these techniques.
