Useful Tips for Managing Stress and Anxiety

Stress and anxiety affect all of us in different ways, but the good news is there are practical steps we can take to manage them. Stress comes from any physical or psychological demand—sometimes even positive things like planning a vacation or starting a new job.  

Anxiety, on the other hand, is that lingering feeling of fear or worry that may not always be tied to a specific event. When left unchecked, stress and anxiety can lead to trouble sleeping, headaches, irritability, and even long-term health conditions like high blood pressure or heart disease. 

Prioritize self-care 

So, what can you do? Start with self-care. It’s easy to feel guilty about taking time for yourself, but it’s essential. Pay attention to sleep, eat well, and move your body. Whether it’s yoga, a walk outside, or simply watching a good movie, find what helps you reset. And if you need a day to relax, take it—without guilt. The more you practice self-care habits, the easier it becomes to manage stress when it hits. 

Create a stress management plan 

Another powerful tool is having a plan. Develop habits and tools that can help you re-center and de-stress.  

• Practice simple techniques like deep breathing and journaling 
• Make a destress playlist and use it as soon as you feel stress building. 
• When feeling overwhelmed, make a to-do list in order of priority. Sometimes getting tasks out of your head and on paper helps. 
• Positive self-talk is also key. If you catch yourself thinking negatively, counter it with a positive statement. Keep visible reminders of encouraging messages on your mirror or desk. 
• Surround yourself with positivity and uplifting people. 

What to avoid 

On the flip side, try to avoid stress amplifiers like excessive caffeine, alcohol, nicotine, or unhealthy coping mechanisms like stress eating or lashing out. If stress starts to interfere with daily life, don’t hesitate to seek support. Talk to your primary care provider or connect with a mental health professional. 

Managing stress and anxiety takes effort, but small, consistent steps can make a big difference. Take care of yourself—not only is it necessary, you deserve it. 

Learn more about the array of services available to help manage your health at SNHHealth.org. 

By Michelle Gardner, Executive Director of Behavioral Health Services and Emergency Department, Southern NH Health