Self-care strategies for managing stress and anxiety

In our fast-paced world, stress and anxiety are the norm for many people. While a bit of stress can be motivating and even good for us, ongoing chronically high-stress levels plus unchecked anxiety can take both a physical and mental toll. Self-care is essential when it comes to managing these emotions and overall health. Here are some of the best forms of self-care when it comes to managing your stress and anxiety.
Mindfulnessand meditation
Mindfulness is the act of focusing on being in the present, such as breathing in and out, or noticing how the air smells or how your feet feel on the ground. Practicing mindfulness can foster a gentle and nurturing relationship with oneself which can be particularly beneficial to people prone to negative self-judgment. Just a few minutes a day of mindful breathing or meditation can help ease symptoms of anxiety and boost your emotional health.
Physical activity
Exercise is an extremely effective anti-stress technique for several reasons. Exercise improves your mood because it releases endorphins in your body. Endorphins are natural mood-boosters. Whether you're walking, doing yoga or high-intensity aerobic activity, exercise had been shown in studies to reduce stress, increase energy and decrease symptoms such as depression and anxiety.
Healthy nutrition
Nutrition plays an important role in mental health. A healthy diet rich in fruits, vegetables, lean meats, and whole grains can help keep blood sugar levels stable which can affect your mood and energy levels. Avoiding caffeine and sugar in excess can also help reduce stress.
Enough sleep

Lack of sleep alone can cause stress and anxiety. Aim for 7-9 hours of quality sleep each night. Create a regular schedule for sleeping, create a routine stay bedtimes, and make your bedroom comfortable to achieve better sleep environmental conditions can improve the overall quality as well as reduction of stress.
Time management
Poor time management can lead to stress and anxiety. Working forward, breaking them down into manageable steps, and setting realistic goals can help take some weight off. Using a planner, to do list or digital app can ensure things stay organized and on track.
Relationships
Social interactions build emotion and a sense of being. Visit friends and family, join a club or group, or do some volunteer work to cut back on loneliness and stress. Lean on your loved ones for support, too.
Relaxation techniques

Relaxation techniques are a great way to help with stress management. Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the effects of stress on your mind and body. Relaxation techniques can help you cope with everyday stress and with stress related to various health problems, such as heart disease and pain.',
Setting boundaries
Learning to say no and set healthy boundaries is essential in managing stress. Being overly impatient and taking on too many responsibilities can be stressful. Taking care of yourself first and setting boundaries between the requirements of work, family, and obligations can help you stay balanced.
Hobbies and interests
Participating in activities that are pleasurable, satisfying etc strains a lot of needs. Whether it is reading, painting, gardening or playing an instrument, spending some time doing what you love will lift up your spirits and reduce stress.
Taking support
However, at times self-care strategies may not be sufficient to deal with stress and anxiety. Depending on the cause you may seek help from a therapist or a counselor who can advise you more on the issue and possible ways of solving it. For instance, cognitive behavioral therapy (CBT) has been demonstrated to be an effective approach for anxiety disorders treatment.
In order to manage stress and anxiety, incorporating these self-care strategies can immensely help, leading to a healthier and more balanced life. However, its is not a one-size-fits-all approach. It is important to find what works best for you. Prioritize your well-being to better cope with life's challenge and improve your overall quality of life.
(Dr Praveen Gupta, Principal Director & Chief of Neurology, Fortis Hospital)