- Practice deep breathing, meditation, or relaxation: Breathing and meditation can help you focus on the present moment and reduce ruminative worry and anticipatory anxiety. Regular relaxation exercises lower overall physiological arousal.
- Look back to other stressful times: Reflect on past stressors and remind yourself that stressful periods are temporary and will pass.
- Identify effective coping from the past: You’ve been through tough times in the past. Review what helped you during those times.
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- Accept negative feelings: Don’t deny anger, guilt, sadness, or negative feelings. Try to accept and acknowledge your feelings. Journaling can provide a safe space to express and process feelings.
- Engage in active problem solving: Identify aspects of the situation that you have control over and appropriate responses.
- Maintain and utilize supportive relationships: Build loving and warm relationships with trusted others you can lean on during difficult times.
- Get plenty of sleep: Aim to get seven to eight hours of sleep each night. Establish a regular bedtime and wake-up time.
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- Exercise: Daily exercise is one of the most effective ways to reduce stress and anxiety. If cleared by your physician to do so, try to exercise vigorously four or more days a week.
- Eat well: Eat a balanced diet, and don’t skip meals and snacks.
- Schedule rest breaks: Set an alarm on your phone to remind you to take a few minutes several times a day to meditate, breathe, or otherwise relax.
- Engage in pleasurable activities: Be sure to carve out time to engage in things you enjoy on a daily basis.
- Avoid caffeine and alcohol.
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