6 Anxiety-Reducing Tips for Stressful Days

You woke up late. Traffic’s a nightmare. The meeting went two hours longer than expected. The news is hard to watch. There are numerous reasons you might be having a stressful day. And all that stress can lead to you feeling overwhelmed and anxious. 

Research shows that constant anxiety can adversely affect your health, by putting you at an increased risk of high blood pressure and heart disease. So, before you take that stress out on your alarm clock, or send out that “this meeting could have been an email” email, try these anxiety-easing steps below to help take your day from chaos to chill. 

1. Get Moving

It’s no secret that exercise can reduce stress. According to Harvard Health, moving your body can be particularly helpful in easing anxiety symptoms, not just by diverting our attention away from our anxious thoughts, but also by decreasing muscle tension and even changing your brain chemistry. These effects release antianxiety neurochemicals and activate parts of the brain that regulate our reactions to real or imagined threats. 

And while having a regular exercise routine is ideal, experts say that just 10 to 15 minutes at a time can be helpful — even a short walk or jog around the block is enough to release some of those nice endorphins and get your mind away from a stressful situation. That stress-reducing walk also builds up your resources to make you better able to handle those stressful situations in the future.

2. Talk to a Friend

Chatting or texting with a friend is always fun and good for the soul, but a recent study suggests that having even one conversation with a pal each day can significantly improve your mental health by reducing anxiety, too. So the next time you’re having a rough day at work, at home, or just with life in general, instead of holding it in and stewing alone, try reaching out to a trusted friend to vent. According to the Mayo Clinic, communicating with your friends not only can make you feel like you’re not alone, but also can reduce your anxiety by helping you look at your stressful situation in a more positive way.  

3. Breathe

Being stressed can cause you to breathe shallowly, which can in turn make you feel like you’re short of breath. Deep breathing encourages more incoming oxygen that can make your heart beat a little slower, lower your blood pressure, and ideally make you feel less anxious. 

The 4-7-8 breathing technique comes from the yogic practice of pranayama, or focusing on the breath. Integrative medicine specialist Melissa Young, M.D., of the Cleveland Clinic, recommends this method, as its repetitive nature can be a way to distract you from stressful thoughts. Here’s how it’s done:

• 1. Inhale through your nose for four counts.
• 2. Hold that breath for seven counts.
• 3. Exhale slowly through your mouth for eight counts.

The box breathing technique has also become popular as a method for bringing mindfulness to your breathing, and is based on taking four breath actions — corresponding with the four sides of a box — as follows:

• 1. Breathe in for four counts.
• 2. Hold for four counts.
• 3. Exhale for four counts.
• 4. Hold for four counts.

Psychologist Dr. Julie Smith demonstrated the method in a TikTok video, and encouraged repeating the exercise as you trace your eyes around the four sides of a picture or window to help you keep count and focus on your breathing. 

4. Ditch the Screens

We’ve been told ad nauseam to put down our phones, and a recent study suggests that too much screen time really does increase stress levels in both adults and children and has been proved to lower psychological well-being. 

If you tend to scroll through Instagram to distract you during an anxiety-producing episode, try picking up a book instead. Psychology Today cited a study that said over a 30-minute period, reading was found to be just as effective as yoga in reducing stress, and also lowered blood pressure and heart rate. 

5. Find a Good App and Use It

We know what we just said about ditching your screens, but we make an exception if it’s being used for good instead of evil. Apps including Headspace and Calm have lots of anxiety-reducing tips, meditations, and breathing exercises, and are great for providing relief whether you’re at home or on the go. We love Headspace breathing and meditation exercises, as well as the Sleepcasts — narrative stories to help you drift off.

6. Have a Healthy Meal and Hydrate

While it would be easiest to reach for that box of doughnuts during a stressful episode, eating a healthy meal is an excellent way to practice some self-care and help calm your anxiety. Harvard Health cautions that processed foods and high-sugar foods can cause more highs and lows in blood sugar, and a sugar rush can feel like a panic attack. So treat yourself to a protein and veggie-rich meal and feel proud that you’re treating your body right. 

Likewise with keeping hydrated. Experts have said that dehydration can contribute to anxiety and depression, so keep that 40-ounce Stanley cup filled (with water) and drink up!

When To Seek Professional Help

Sometimes, your daily anxiety may be a sign that you need a little more support. “When worry lasts for six months or longer — even in the absence of life changes — and interferes with daily activities, such as job performance, schoolwork, and relationships, it may be an anxiety disorder,” per the CDC. If your anxiety symptoms (such as feeling restless, tiring easily, having trouble concentrating, or sleep issues) continue for six months or longer or are starting to impact your life in a bigger way, it might be time to speak to a health professional.