7 Evidence-Based Tips to Manage Stress & Anxiety

How to Manage Stress and Anxiety: 7 Evidence-Based Tips

Stress and anxiety are common emotions that many people struggle with. In this tutorial, we will explore 7 evidence-based tips shared by psychologist Dr. Judy Smith to help you better manage stress and anxiety in your life.

Tip 1: Step Back Language

1. Explanation: Use language that creates distance between you and your thoughts.
2. Action Steps:
   • Write down thoughts causing distress.
   • Start sentences with "This is a thought" or "This is a perspective" to create distance.
   • Practice seeing thoughts objectively to reduce their power over you.

Tip 2: Spin the Feelings Wheel

1. Explanation: Identify and label your emotions using a feelings wheel for better understanding.
2. Action Steps:
   • Look at the feelings wheel to identify specific emotions.
   • Dive deeper into nuanced feelings to address them effectively.

Tip 3: Early Warning Feelings

1. Explanation: Use early feelings as warnings for underlying issues in your life.
2. Action Steps:
   • Listen to your emotions as valuable messages.
   • Recognize early signs of stress or burnout to take proactive steps.

Tip 4: Pause the Personalizing

1. Explanation: Avoid personalizing situations and assuming blame.
2. Action Steps:
   • Challenge thoughts that lead to self-blame.
   • Consider alternative explanations for events to avoid negative spirals.

Tip 5: Drop the Mental Filter

1. Explanation: Overcome negative bias by focusing on positive aspects of life.
2. Action Steps:
   • Acknowledge the mental filter that highlights negativity.
   • Consciously shift focus to positive experiences and thoughts.

Tip 6: The Mindfulness Muscle

1. Explanation: Practice mindfulness to stay present and reduce stress.
2. Action Steps:
   • Focus on the present moment to calm the mind.
   • Use mindfulness techniques like meditation to improve focus.

Tip 7: The Self-Soothing Box

1. Explanation: Create a self-soothing box with comforting tools for stress relief.
2. Action Steps:
   • Include items that appeal to your senses for comfort.
   • Use the box during stressful moments to bring a sense of safety and calm.

By following these evidence-based tips, you can effectively manage stress and anxiety in various aspects of your life. Remember, self-care and seeking help when needed are essential for overall well-being.

If you want more resources or support, check the video description for helpful links. Remember, you are not alone in your journey to better mental health.