Fort Wellness Counseling

Fort Wellness Counseling White Horizontal Logo

Top Coping Skills for Anxiety and Stress Management

A man that is stressed and anxious
By: Rane Wallace, MS, LPC, LCDC, SAP

Being well into our second year of a global pandemic, it’s probably no surprise to hear that our stress, burnout, and anxiety levels are at an all-time high. Whether it be from work overload, financial struggles, unstable relationships, or something else entirely, Geek Health Journal reported that approximately 33% of people describe themselves as feeling very stressed. 

In the United States alone, 75-90% of healthcare visits have some sort of connection to stress. Additionally, 77% of people encounter physical health problems because of stress. And 48% of people suffer sleep problems that are caused by stress. 

While our stressors all come from different places and circumstances, there is no denying that feelings of anxiety profoundly impact us all. 

If you’re struggling to manage your stress, Fort Wellness Counseling can help. As one of the best therapists in Fort Worth, we’ve helped hundreds of people achieve the stress-free (or stressed-less) life they’ve always wanted. 

Today’s blog post is revealing our top tips and coping skills for anxiety and stress management. Keep reading for proven strategies and techniques to help regain control of your life.

Get Active

Numerous studies show that moving your body consistently can help reduce the amount of stress you feel. Just 2 days of aerobic exercise per week can significantly boost your mood and reduce any stress caused by uncertainty. 

Of course, this might sound daunting if you’re currently inactive. However, you can take things slow and start by walking or biking a few days per week. Make sure to choose an exercise that you enjoy, that way you’ll be more inspired to stick with it long-term.

Eat Right

Your diet affects every single aspect of your well-being, including your mental health. Studies demonstrate that people who eat a lot of high-processed foods and added sugar are more likely to experience high-stress levels. Therefore, I recommend filling your diet with nutrient-dense foods. That way, you’re guaranteed to get enough of the stress and mood-regulating nutrients (specifically, Magnesium and B vitamins). Consider doing a nutrition consultation at Restore + Revive in Fort Worth – They do great work.

Limit Your Screen Time

In today’s day and age, digital screens are everywhere. Heck, you’re even using one to read this article. However, numerous studies have linked excessive smartphone use — aka “iPhone addiction” — with elevated stress levels and mental health problems. Therefore, to combat heightened stress levels, pay attention to how much time you spend staring at a screen and make a conscious effort to minimize it. You might find an app that limits screen time to be helpful.

Try Supplements

Some vitamins and minerals play an integral role in our body’s stress responses and mood regulation. Therefore, a vitamin deficiency might negatively affect your mental health. Magnesium, B vitamins, Rhodiola, ashwagandha, and L-theanine have all been shown to help reduce stress, so supplementing with them is one of my top tips for anxiety and stress management.

Take Care of Yourself

As human beings, we all need to set time aside to take care of ourselves. Naturally, this is going to mean different things to different people. However, I’ve included a few popular self-care practices that you can try:  

  • Going for a walk or jogging outside 
  • Taking a bath
  • Lighting candles 
  • Meditating 
  • Reading a book
  • Journal (maybe using a self-care journaling prompt)
  • Stretch or practice yoga 
  • Give yourself a massage 
  • Cook a healthy meal (especially if it’s one of your favorites)
  • Diffuse calming essential oils 
  • Practice a hobby

Limit Your Caffeine Intake

Caffeine is a popular stimulant found in coffee, tea, chocolate, and energy drinks. While most Americans rely on caffeine to stay alert, consuming too much might worsen your feelings of anxiety. To keep those feelings in check, healthy adults should keep their caffeine intake under 400 mg per day (or about 4 cups of coffee).

Spend Time with Loved Ones

Humans are social beings! Therefore, we need to spend time in the community to feel our best. If you’re struggling with overbearing feelings of stress and anxiety, try seeking support from friends and family. 

A strong communal support system is necessary for maintaining your overall mental health. If you don’t have many friends or family nearby, consider joining a club, sports team, or religious community. You can also talk with a professional mental health therapist to work on problems related to stress and anxiety. 

Learn How to Say No

This is hard for many people, people pleasers especially. However, it’s an incredibly important practice. While not all stressors are within your control, some are. Therefore, it’s vital that you learn how to set boundaries and say no to things that are too much to handle. If not, stress and anxiety will be continue to build up. 

Taking control over your personal life is a terrific way of reducing stress and anxiety and protecting your mental health. Be selective about the things you choose to take on and create boundaries (especially with people who elevate your stress level). 

Unsure how to go about this? Well, that’s what I’m here for. As a licensed counselor, I have helped hundreds of clients take back control of their lives by creating boundaries and prioritizing their well-being. Contact our team or schedule an appointment today if you’re interested in doing the same.

Avoid Procrastination (as much as possible!)

Procrastination is another common cause of elevated stress levels. Therefore, implementing time management techniques is a fantastic way of managing anxiety and reducing stress. 

If you would classify yourself as a procrastinator, it might help to write to-do lists that set realistic deadlines. Consider what needs to be done today and allow yourself a set chunk of time to do it. Constantly switching between tasks and multitasking will just add to your stress, so try and focus on one thing at a time.  

Again, if you’re not sure how to realistically implement this, schedule a counseling session at Fort Wellness Counseling today. I would be more than happy to work with you on your procrastination and equip you with the tools and techniques to accomplish real, long-term change.

Best Therapist Near Me in Dallas-Fort Worth

While stress and anxiety affect a multitude of people, there are ways to cope. Hopefully, after trying some of these top tips for anxiety and stress management, you’ll find some relief from your burden. 

Already tried some of these strategies and are still facing overwhelming stress and anxiety? Don’t worry, that’s where we come in. Our Fort Worth anxiety therapists are here to help you in providing specialty counseling services tailored to you. Instead of simply typing ‘best therapist near me in Dallas-Fort Worth’ into your search bar, contact us today. You can also discover where to find a therapist.  

Together, we’ll reduce your feelings of stress and anxiety and take back control of your life. Book your appointment today.

Schedule Your Appointment
A male burnt out with his head down on a book exhausted.
Therapy

How to Recover from Burnout

How to Recover from Burnout By: Rane Wallace, MS, LPC, LCDC, SAP Burnout is a common struggle in today’s fast-paced world. Life’s relentless demands can

how to cope with holiday stress
Therapy

How to Cope with Holiday Stress

How to Cope with Holiday Stress By: Rane Wallace, MS, LPC, LCDC, SAP Say No to Prevent Burnout There are an abundance of obligations that

functioning alcoholic
Therapy

What Is a Functioning Alcoholic?

What is a Functioning Alcoholic? By: Rane Wallace, MS, LPC, LCDC, SAP When someone is deemed a ‘high-functioning alcoholic,’ they’re able to carry out daily

what is assertive communication?
Therapy

What Is Assertive Communication?

What is Assertive Communication? By: Rane Wallace, MS, LPC, LCDC, SAP So, what is assertive communication? Well, in a nutshell, this communication style aims to

EMDR therapy Fort Worth, Texas
Therapy

What is EMDR Therapy?

What is EMDR Therapy? By: Rane Wallace, MS, LPC, LCDC, SAP Ever heard of eye movement desensitization and reprocessing therapy? More commonly known as EMDR,

Brainspotting therapy for trauma release
Therapy

What Is Brainspotting Therapy?

What is Brainspotting Therapy? By: Rane Wallace, MS, LPC, LCDC, SAP Brainspotting therapy is a kind of alternative therapy that is gaining immense popularity in

a person practicing gratitude and enjoying the benefits of it.
Therapy

12 Benefits of Gratitude

12 Benefits of Gratitude By: Rane Wallace, LPC, LCDC, SAP With Thanksgiving coming to a close, we thought it was fitting to explore the link

a female suffering from seasonal depression.
Therapy

How to Avoid Seasonal Depression

How to Avoid Seasonal Depression By: Rane Wallace, MS, LPC, LCDC, SAP Daylight savings has officially come and gone. For most of us, this means

Scrabble pieces that say inhale, exhale and repeat.
Therapy

10 Best Ways to Calm Yourself Down

10 Best Ways to Calm Yourself Down Rane Wallace, MS, LPC, LCDC, SAP When we’re navigating social media, complex relationships, and performance pressures, it’s easy

A female that is stressed out.
Therapy

The Effect of Stress on Your Body

The Effects of Stress on Your Body By: Rane Wallace, MS, LPC, LCDC, SAP Are you feeling stressed out? Overwhelmed? Increasingly anxious? If so, you

A male that is experiencing a panic attack and severe anxiety.
Therapy

How to Stop a Panic Attack

How to Stop a Panic Attack: 9 Strategies By: Rane Wallace, MS, LPC, LCDC, SAP If you’ve experienced a panic attack, then you know how

A male that is addicted to porn and looking on his computer.
Therapy

8 Signs You Are Addicted to Porn

8 Signs You Are Addicted to Porn (And How It Ruins Relationships) By: Rane Wallace, MS, LPC, LCDC, SAP As a porn addiction therapist, I