Sometimes life gets stressful. Health concerns, work life, parenting, school or university, relationship troubles and the current state of the COVID-19 pandemic can all cause a rise in anxiety. Luckily, there are ways to reduce anxiety and lead a calmer life. As outlined in this article, sticking to morning and bedtime routines, being mindful about media consumption and getting active are all great tips to keep anxiety under control during stressful times.
How to Keep Anxiety Under Control During Stressful Times
Stick to your usual morning and nighttime routine
When stressful situations arise, those who already suffer from anxiety might find it beneficial to stick to their usual routine (like their morning routine) as much as possible. For example, setting your alarm at the same time as you usually would will help maintain a sense of normality. People who have been laid off or have had their hours reduced should resist the urge to enjoy a lie in every day. Doing things make you feel good in the morning, like listening to a podcast, reading a book or enjoying a coffee, helps get into the right headspace to be happy, productive and focused for the day.
Likewise, sticking to your usual bedtime routine will help reduce anxiety and eliminate insomnia. Getting enough sleep is a key factor in easing anxiety. A 2013 study published in the Journal of Neuroscience suggests anxiety is higher in people who have been sleep-deprived because their anticipatory and stress-inducing response processes is heightened. Establishing a good bedtime routine is a great way of letting your brain know it's time to switch off and wind down for the day. Plenty of research supports the idea that exposure to blue light from phones, laptops and tablets is more likely to keep the brain awake for longer. Limiting exposure to these devices an hour or two before going to bed helps to get into a more relaxed headspace and tells your brain it's time to hit the hay.
Stay connected with friends and loved ones
Staying connected with loved ones while separated during times of stress and heightened anxiety is essential. Just because it is not always possible to visit friends and family in person (especially during this pandemic) doesn't mean you can't stay connected. It has never been more important to talk and listen to those closest to you, whether that's by text, phone call or video conference. Support and community can also be found online.
Avoid watching the news 24/7
If watching, reading or listening to bad news is making you feel worried or sad, it might be time to switch off. While it is important to know what is going on in the world, keeping up with 24/7 news coverage can be distressing, particularly when there has been a recent distressing event like a health scare, plane crash or terror attack. For balance, try to seek out uplifting stories about communities coming together. Alternatively, watching a heartwarming TV show or reading a feel-good book are bound to lift your spirits when the news feels overwhelming.
Exercise or go outside
Exercise is imperative to good mental health. Try to find ways to move your body every day, whether that's through a home workout, a jog or a simple walk around the block. Going outside, even if only for a short walk or run, is a welcome change of scenery for anyone feeling trapped indoors. A growing body of research also supports the link between yoga and stress relief. Regular practice is said to reduce muscle tension, increase focus and calm the nervous system. Yoga is free and easy to try at home, all it requires is a quiet environment, a soft surface and a bit of space to stretch out.
Sticking to routines, focusing on positive news, keeping connected with loved ones and staying active can all provide welcome relief from anxious feelings.
What do you think about these tips on how to keep anxiety under control during stressful times? Are there other things you do that are not listed here? Please share in the comments!
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Bri says
I usually go on two walks a day to re-center but the weather has been awful today and I didn't get to go out at all! Little more anxious than normal but I did an in-home workout instead so that helped!
Sushmita says
I suffer from anxiety and yes, switiching off the news has helped me a lot! This article is pretty helpful, thanks:)
Josfolio says
I do agree with everything. We need to take anxiety seriously and care about its effects on our mental health.
Ambuj Saxena says
COVID19 has brought about a sea change in the way we live, breathe and conduct our normal lives! Anxiety is an offshoot of the same so i think one of the points you mentioned where one should refrain from watching news continuously i highly valid! Thanks for sharing all the points !
Emily Fata says
These certainly are anxiety-inducing times that we're in now! Such great tips on how to control those overwhelming feelings.
dorry lyn says
I do agree with this, routine exercise. Actually I always have it daily even for only 30 minutes.
Jessica Formicola says
My anxiety has been at an all time high lately, so thanks for sharing these great tips!
Paula Schuck says
I agree that routines are very important when it comes to managing stress and anxiety at all times. These are great tips. This just reminded me to get downstairs and do my morning yoga workout again. Thanks.
katrina Kroeplin says
it's so hard to keep anxiety hat bay as it creeps up at the most inconvient times.
Agnes says
This is the one thing I am trying to control since the first day of the pandemic. Everything just fall into bits.
Rose Ann Sales says
The best tip is avoiding the news 24/7,haha. It always gives me anxiety even before this pandemic came into our lives
Ntensibe Edgar Michael says
Exercising more and more will keep us in better check, I promise you. It has never failed me, in the very least!
Stacy says
Thanks for sharing this wonderful article at a time when most of the people are going through mental stress. Yes you right friends and relatives plays a very important role to minimize the stress. We can share feelings with them which helps a lot to eradicate anxiety.
Emman Damian says
I rearranged my room. Also made some nice DIY projects. I also read more books.
tweenselmom says
I find these tips really helpful for reducing anxiety especially now that we're in a situation where we could be under a lot of stress, thanks for sharing this with us!
World in Eyes says
These tips and ideas are truly very helpful and useful ones. Glad you shared these with us. Great work!
the joyous living says
You're absolutely right about turning off the news. Once I stopped watching the news every morning, my stress level went down.
Christine Weis says
YES! My anxiety is on the rise due to the unknwons with school reopenings. I am exercising and talking with teacher friends alot. I am also planning and preparing, learning all things digital and technology, but I am also starting to feel really tired. I need to practice a little more self care and get to bed earlier before school starts.
Lynndee says
Great ideas. Also...take deep breaths. 🙂 And listening to music helps me a lot too.
TheHappyMommie says
Very nice tips! I usually excercise or take up an art activity to cool off .
Marie Phillips says
These are all great things and I have tried to keep mindful of them. Life is so difficult right now. We need to do as much as possible to keep ourselves at peace.
Chei says
These are great tips to control anxiety. One of my favorite doings when i am stress is playing my guitar.
Kaitlyn says
These were some good tips. My anxiety has been at an all time high in recent months.
WanderlustBeautyDreams says
Going outside to go on a walk helps me so much whenever I'm stressed out. I try to go everyday fro atleast an hour. These are awesome tips!
Catalina says
I know that anxiety could be a great problem . Lately I try to avoid watching news and it helped me a lot!
Toni Dash says
These are really awesome tips and so helpful! Sharing this with my friends!
Maysz says
What a great ideas to control Anxiety. Stay connected to be people you loved and doing workouts are the best to fight anxiety I do that and it worked.
Kathy says
These are some very good tips. I get anxiety at times. I honestly would rather stay home myself. I'm not much for going out, unless it's shopping. I think exercising is extremely helpful when it comes to anxiety too.
heather says
These are great ideas. I need to get away from watching the news so much. I can tell it's been giving me unnecessary anxiety.
melissa d says
These are great suggestions and I do agree on the exercise part. Exercising does calm me down and also guided meditation is a good one.
Celebrate Woman Today says
I agree with all of the above suggestions, and am trying to do all of them during the day. Being connected with friends and outside gardening and walks, really put a lot of peace inside of me.
Papa jack says
Anxiety attack is so difficult to manage. But thankfully you have given such a wonderful examples to follow.
Renata says
Great tips - I have a very calm nature and if I do get stressed I use my creativity to keep my mind of things 🙂
Sarah Bailey says
These are some great tips - I think a lot of people are finding right now a very anxious time, even if it isn't something they normally deal with.
Stacie says
Stress is very real these days. It's almost oppressive. We need to do everything we can to help keep our anxiety levels down through everything that's happening out there.
Heather says
This is exactly how I've handled mine. I avoid the news and walk and swim everyday.
Jennifer Van Haitsma says
I've been trying to stay active at least with housework and getting a little time outside each day. It's been a tough year, so we need to do what we can.
Bill says
If there was ever a time to reduce stress, it's this year. Just when we thought things were getting back to normal, things started getting bad again. With all the craziness out there, the stress continues to climb, and we need to do what we can to cope better with it.
Claudia says
I think so many of us can use these tips right about now. With everything going on in the world, I find myself looking forward to my workouts more and more as a way to distress even moreso than just keeping in shape.
Pam Wattenbarger says
I've found that not watching the news 24/7 has really helped my anxiety. Also, starting a regular exercise routine has made me feel better.
melissa chapman says
I find that keeping a regular routine and exercising are good ways to avoid and minimize stress. I know that anxiety and stress are related very closely.