7 Evidence-Based Tips to Manage Stress & Anxiety
2 min read
10 months ago
Published on May 29, 2024
This response is partially generated with the help of AI. It may contain inaccuracies.
Table of Contents
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
- Explanation: Use language that creates distance between you and your thoughts.
- 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
- Explanation: Identify and label your emotions using a feelings wheel for better understanding.
- 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
- Explanation: Use early feelings as warnings for underlying issues in your life.
- 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
- Explanation: Avoid personalizing situations and assuming blame.
- Action Steps
- Challenge thoughts that lead to self-blame.
- Consider alternative explanations for events to avoid negative spirals.
Tip 5: Drop the Mental Filter
- Explanation: Overcome negative bias by focusing on positive aspects of life.
- Action Steps
- Acknowledge the mental filter that highlights negativity.
- Consciously shift focus to positive experiences and thoughts.
Tip 6: The Mindfulness Muscle
- Explanation: Practice mindfulness to stay present and reduce stress.
- 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
- Explanation: Create a self-soothing box with comforting tools for stress relief.
- 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.