Although running can be a stress-relieving activity, runners certainly aren’t immune from anxiety. And some running situations, such as races, can actually trigger anxiety.
Like many people, I sometimes struggle with stress and anxiety. Over the years, I’ve developed some tricks and strategies to keep those feelings at bay. Here are 14 simple and helpful ways to manage anxiety and relieve stress.
Eat Well-balanced Meals
Try to stick to basic healthy eating principles such as filling half your plate with veggies, focusing on unprocessed foods, and getting some protein at every meal.
Don’t skip any meals. If you go long stretches without eating, it may cause a drop in blood sugar levels, which could lead to feelings of anxiety and irritability.
Keep healthful, energy-boosting snacks on hand, so you’re not tempted to binge on unhealthy foods when you’re stressed.
Get Moving
Regular exercise is one of the best things you can do to reduce stress and manage anxiety. It can help lower your body’s stress hormones, improve your sleep quality, and boost your confidence.
While any activity can be a good stress reliever, exercise that involve repetitive movements of large muscle groups (like running!) can be extremely effective.
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Keep Your Perspective
If you’re anxious about something, try to maintain your perspective and think about it logically: Is it really as bad as you think? If you explained the situation to someone else, would they tell you that you’re making it out to be much worse than it is? Will it matter in a week, a month, or a year?
To shift your perspective, it sometimes helps to change what you’re doing. Go for a walk, make a phone call, or watch a funny video. Ask a trusted friend for advice.
Use Humor
It’s hard to feel anxious when you’re laughing. Not only can a good belly laugh improve your mood and reduce stress, it also relieves tension by relaxing your muscles.
Try to find the humor in any situation, no matter how difficult it may seem. Spend time with friends who make you laugh or watch a funny show.
Do Deep Breathing
When we experience the “fight or flight” reaction, stress hormones are released and trigger physical symptoms such as rapid breathing, a faster heartbeat, and constricted blood vessels.
If you’re feeling anxious, check in with your breathing. Try deep belly breathing, where you focus your awareness on your breath, making it slower and deeper.
When you breathe in deeply through your nose, your lungs fully expand and your belly rises. Deep breathing helps slow your heart rate, allowing you to feel more relaxed and peaceful.
Drink Water
This may sound too simple to be effective, but hydrating your body properly can help you stay healthy and feel in control. Make sure that you’re drinking plenty of water throughout the day, especially on days that you exercise.
In general, pay attention to your physical health and listen to what your body needs. Are you thirsty? Hungry? Your physical and mental health are inextricably linked, so if you’re at your physical best, your mental health will follow.
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Maintain a Positive Attitude
Make an effort to replace negative thoughts with positive ones. Try these steps to practice positive self-talk.
Get Involved
Volunteer or find another way to give back to your community. Not only will it create positive vibes, but you’ll most likely expand your social network. Helping others can be a healthy distraction from the stress of work or school.
Get Up from Your Desk
Sitting at your desk and looking at your computer for hours is not good for anyone’s physical or mental health.
Even if you don’t have the time or desire to go for a run, make sure you get up and move around every hour or so. Getting up and moving can be the perfect distraction and stress relief you need as anxiety starts to build.
Go for a walk around the block or the building, walk up and down some stairs, or do some basic yoga, stretches, or strength-training moves.
If you have a hard time remembering to take frequent movement breaks, set a timer for yourself. I have an Apple watch that reminds me to get up and move every hour and it’s extremely helpful.
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Talk to a Trusted Friend or Family Member
Support from friends and family may help you get through stressful times and lower your risk of anxiety.
Tell trusted friends and family that you’re feeling anxious, and let them know ways they can help you. Talk to a doctor or therapist for professional help on how to manage anxiety.
Avoid Procrastination by Making Lists
If you’re feeling overwhelmed and anxious, jot down a to-do list of your priorities. This simple step can help you stop procrastinating and manage anxiety.
When you a physical to-do list, organized by priorities, you’ll find that you get back your feeling of control. Crossing off each item will give you a sense of satisfaction and confidence that will help keep anxiety at bay.
Limit Alcohol and Caffeine
Drinking alcohol and consuming caffeine can both aggravate anxiety, so try to limit your intake, especially when you’re feeling stressed.
Get Enough Sleep
Lack of sleep can contribute to stress. Follow these better sleep tips to make sure you get at least 7 to 8 hours of sleep every night.
Practice Mindfulness
Being mindful means that you’re staying in the present moment. Using mindfulness techniques such as yoga and meditation can help combat anxiety and negative thinking.
Remember That This Will Pass
When anxiety hits, it can feel like there’s no end in sight. But, remember, it will end and you will get through it. Keep telling yourself that you will be OK and you just need to keep pushing through it.
Does Exercise Help With Anxiety?
While exercise is good for your physical health, it also has huge benefits for your mental health. In fact, exercise is one of the most effective, healthy anxiety management tools in your arsenal. If don’t exercise, your ability to cope with stress is seriously impacted and your anxiety will often become much worse. However, when you do exercise, it helps to release that built-up stress. Your body will also release neurotransmitters that enhance mood and improve breathing.
