5 ways to cope with prolonged stress and anxiety

Stress is a part of life, but for many, prolonged stress and anxiety can make it difficult to get through your day-to-day responsibilities and routine. While anxiety can look different for everyone, there are common signs that it’s causing you problems, including:

• Irritability, commonly known as low-frustration tolerance
• Physiological symptoms, such as increased heart rate or high blood pressure
• Personality changes – for instance, someone who is typically more outgoing may be quiet or withdrawn

You aren’t helpless when it comes to coping with stress and anxiety. Here are 5 tips to help you build resilience against stress in everyday life.

#1: Limit social media

While it is important to stay informed of issues that matter to you, cutting down on the time you spend on social media can help you fight stress by stepping back from algorithms and feeds built with a focus on keeping you engaged through positive or negative emotional manipulation.

Set limits for yourself, mute your telephone and block those on social media who are posting messages you find stressful or triggering. You can unfollow people for a period of time and they won’t know it, even if they’re close friends and family.

It may also help to talk to a friend, family member or someone you trust to help you with staying accountable. Give them permission to tap you on the back of your elbow when they see you going for your phone. Be self-aware and do what helps you to be calm.

#2: Volunteer for a cause you care about

There are so many organizations in our community that need help. Our communities need us to be well so that we can take care of each other. Even in a virtual world, there are ways to help.

You may find fulfillment in volunteering with a local food bank or soup kitchen, military veterans support organization, sign up with an organization like Big Brothers, Big Sisters or other options that let you step up and be the community for others while accessing it for yourself.

#3: Practice self-care

Self-care isn’t just a buzzword for selling bath bombs or face masks. Self-care can include just about any action you take that is designed to support your emotional, mental or physical health. This can include physical activity such as walking, prayer, letter writing, journaling and meditation. It could even simply be setting up a regular time you head out to your favorite spot in the park to read a book or just enjoy the breeze.

Anything that helps you to create a constructive inward focus, one that doesn’t involve negativity, can help you to feel more able to withstand the stress and anxiety you face in every day.

#4: Make a plan for how to deal with difficult discussions

The people we care about may have different ideologies and opinions, which can be a source of tension. It can help to have an idea or understanding of how you’re going to approach those difficult conversations.

If conversations do get heated and the tension gets to you, it’s okay to step away, take a breath and spend some time caring for your own health.

#5: Reach out if you need help

Life can be hard, but you’re not living it alone. If you are feeling depressed or anxious, reach out for help. Use the suicide hotline or get to the nearest emergency room if the anxiety becomes so high that you feel like there is no reason to live.

Call or text 988 to reach the National Suicide Hotline and speak to someone trained to help. Members of the military or veterans can reach the Stop Soldier Suicide hotline at (844) 317-1136.