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5 Strategies for Coping with Anxiety – Week 19 in #your2024story

Anxiety is a normal part of life that we all experience at various points. It is a natural response to
stress, fear, or uncertainty. However, when anxiety becomes a persistent, daily companion, it
can interfere with our daily activities, relationships, and overall well-being. If you find yourself in
this situation, here are some comprehensive strategies to help you manage your anxiety.

Mindfulness and Meditation
Mindfulness is the practice of focusing your attention on the present moment without judgment.
This includes acknowledging and accepting your feelings, thoughts, and bodily sensations. By
doing this, you can reduce the impact of stressful thoughts and feelings and prevent them from
escalating further.
Meditation, a form of mindfulness, involves a set time of focusing your attention and eliminating
the stream of jumbled thoughts that may be crowding your mind and causing stress. This
process may result in enhanced physical and emotional well-being. There are numerous free
apps and online resources that can guide you through various mindfulness exercises and
different types of meditation, such as guided meditation, mantra meditation, mindfulness
meditation, Qi gong, Tai chi, and Yoga.

Regular Physical Activity
Engaging in regular physical activity is a powerful way to reduce anxiety. Physical activity
increases the production of your brain’s feel-good neurotransmitters, called endorphins. Besides
acting as natural painkillers, endorphins also contribute to a positive feeling in the body,
commonly known as “runner’s high.”
Exercise doesn’t have to be intense or prolonged. Even short bursts of physical activity can help
clear your mind, improve your mood, and reduce tension. This could be a brisk walk, a quick
jog, cycling, dancing, or any other physical activity you enjoy.

Healthy Eating Habits
What we put into our bodies can significantly influence our mood and anxiety levels. Try to
maintain a balanced and nutritious diet with plenty of fruits, vegetables, lean proteins, and whole
grains. These foods can help stabilize your blood sugar levels and provide the necessary
vitamins and minerals needed for good mental health.

Avoid excessive caffeine and alcohol, as these substances can trigger panic attacks and
increase feelings of anxiety. Also, try to limit processed foods, as they often contain additives
and high levels of sugar, which can actually make anxiety worse and impact your mood.

Good Sleep Hygiene
Sleep and mental health are closely connected. Lack of sleep can cause anxiety, while
anxiety can also lead to sleep problems. Establishing good sleep hygiene can significantly
improve the quality of your sleep.
Try to keep a regular sleep schedule, going to bed and waking up at the same time every day.
Create a calming bedtime routine to help you relax before sleep – this could include reading a
book, taking a warm bath, listening to soft music, or practicing deep breathing exercises. Also,
make your sleeping environment as comfortable as possible – a dark, quiet, and cool room can
help promote sound slumber.

Professional Help
If anxiety is severely impacting your life, it’s important to know that help is available. Don’t
hesitate to seek professional help. This could be a mental health professional, like a psychiatrist
or psychologist, who can provide psychotherapy or medication, or a trusted healthcare provider
who can offer advice or refer you to specialists.
Remember that it’s okay to ask for help. Taking care of your mental health is just as important as
taking care of your physical health. You’re not alone in this journey, and there are numerous
resources and people available to assist you.

We have the resources at Movara to support and guide you in your journey through anxiety and emotional wellness! Let the Movara Community be a resource to you for all your wellness needs.

Download a copy of this weeks journal prompt below:

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