6 Strategies For Managing Stress, Anxiety & Nervousness

Do you feel restless, nervous, or simply anxious? Does the thought of all the things you have to do cause you excessive worry? Do you experience irrational fears that twon’t go away? Do you experience panic or feelings of being overwhelmed?

If you answered “yes” to any of the above questions, then here are some strategies that might be helpful to you!

  1. Deep Breathing 
    1. Take control of your heart rate and stress
    2. Put one hand on your belly, make sure your pinky can feel your belly button!
    3. Put one hand over your heart
    4. Take a deep breath in, counting to 10
    5. Exhale slowly, counting to 10
    6. Repeat 5-10 times as needed
  2. Progressive Muscle Relaxation
    1. Select a muscle (i.e. shoulders)
    2. Conciously tighten the selected muscle
    3. Inhale as you tighten the muscles for 5 seconds
    4. As you exhale, release the tension in your muscles and let it relax completely
    5. Repeat exercise 5 times
  3. Create a Worry Time
    1. Set aside 20 minutes each day at the same time for your worries
    2. Ensure that the time you have selected will allow you time to practice other strategies so that you are not anxious before work, going to bed, or any other time
    3. Review your worry list and prioritize the things you have control over
    4. Once 20 minutes are over, the rest of the day is worry-free zone
    5. Don’t split up your worry time
  4. Create a Worry List to review during worry time
    1. During your worry time, create a list of all your worries
    2. Review this list and check things off or put things on during your worry time
    3. Do not review or add to this list during worry free zones
  5. Prioritize your worries
    1. During worry time, review your worry list
    2. Prioritize your worry list by the things you have control over and can work to change
    3. The things that you do not have control over should be at the bottom of your priority list
    4. The things you do have control over should be at the top of your list
    5. Only during worry periods, create a plan of action to address areas you do have control over
  6. Postpone your worries
    1. If something pops up for your during worry free times, make a note  of it to add to your worry list during worry time
    2. Postpone your worry and remind yourself you have time set aside to think about the things you are worried about
    3. Save it for later and continue on with your day