Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
Get enough sleep. When stressed, your body needs additional sleep and rest.
Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
Take deep breaths. Inhale and exhale slowly.
Count to 10 slowly. Repeat, and count to 20 if necessary.
Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.
Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
Welcome humor. A good laugh goes a long way.
Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
10 Ways to Keep Yourself Emotionally Regulated 1) Buy time and take a break It takes between 10 to 60 seconds for our body and heart to calm down. You can’t fight nature! Just take a break, get a drink, go to the bathroom and you will return with new insight and be a much more productive and pleasant person to talk to. 2) Identify your needs Strong emotional reactions usually have a motivation for getting a need met. Ironically and sadly, the explosion usually backfires and sabotages our ability to get that need met, but try to dig deeper and understand what is going on for you. 3) Call out what’s going on Get vulnerable and express what’s going on for you. 4) Break it down We are often overwhelmed. Take a paper and write down all of the worries and problems that are on your mind. Then break them down into categories and how long each one will take to deal with. Start knocking them off one by one. If you are really stuck, start with the shortest and easiest one, and just do it! 5) Distract yourselfListen to music, walk, exercise, spent time with friends, snack, eat chocolate! 6) Choose the higher roadGive yourself permission to feel the hurt and upset, but not to retaliate. 7) GIVE in regards to relationshipsBe Gentle, Interested, Validate, be Easy (to deal with) 8) DEAR MANPractice becoming more objective in difficult times—Describe, Express, Assert, Reinforce (with thank you or boundaries), be Mindful, Appear Confident, Negotiate (from Dr. Marsha Linehan) 9) Accept yourself while rising to the challengeStop questioning yourself and believe in your right to advocate. 10) Seek outside helpThis can be very helpful and allows you to get an outside opinion and someone who will hold you accountable. will hold you accountable.