Tips for Healthy Living
Our lifestyle can have a big impact on
how we feel. When we don't take care of ourselves, we can experience
a number of problems, including sleep difficulties, fatigue, low
energy, trouble concentrating, and increased tension and stress.
These problems can leave us vulnerable to anxiety and depression.
Making healthy choices will help you feel better. Remember, the goal
of developing a healthy lifestyle is to help us function at our best,
not to eliminate anxiety or depression, because that would not be
realistic. Having a healthy lifestyle puts us in a better position to
manage the stresses of life. Here are some ideas for building a
healthy lifestyle.
Set a Routine
Establish a routine by setting specific
times for meals, work, housework, quiet time, and bedtime. We feel
more secure when there is some predictability to our day. It also
helps us get things done and reminds us to take time for ourselves.
Having a routine can help you to set the stage to mange your anxiety
or depression.
Regular Exercise
Regular exercise can have a positive
impact on both your emotional and physical health. In fact, exercise
is one of the most powerful tools for managing stress, anxiety and
depression. However, it can be hard to start a regular exercise
program. So, start small and work your way up. Aim for at least 20
minutes of physical exercise 3 or 4 times a week. You'll be more
likely to stick with a program if you choose something you enjoy
(such as skiing, hiking, gardening, or dancing). Try joining a gym,
signing up for an exercise class, or finding a workout buddy. Find
little ways to increase your physical activity, like parking further
from the door, or taking the stairs.
Eat Healthy
Having a well-balanced and healthy diet
can make you feel better. Eat consistently throughout the day and
don't skip meals. Your diet should include a variety of foods.
Wondering how to eat healthier? Try to reduce your salt and sugar
intake, eat more fruits and vegetables, and drink more water. Aim for
3 meals a day and 1 or 2 healthy snacks. For more ideas on how to
improve your diet, talk to your doctor or a dietitian, or refer to
the Canada Food Guide.
Get a Good Night's Sleep
Sleep difficulties can contribute to
anxiety problems and make it difficult to cope. Aim to get about 7 to
8 hours of sleep a night. However this is just an estimate. People
differ on how much sleep they need and this amount can change with
age. If you are experiencing sleep problems, talk to your doctor or
refer to the section on Sleep Tips.
Establish Social Supports
It is important to have people in your
life that you can count on. It helps to be able to talk to a friend
when you have had a bad day or are struggling with a problem. Having
a good social network has been linked to greater well-being. Having
at least 1 good supportive friend can make a difference.
Learn to Relax
Using relaxation strategies can help
lower your overall tension and stress levels. However, relaxation is
more than just sitting on the couch watching television. What makes a
difference is “deep” relaxation, which is the opposite of what
your body experiences when it is under stress. Mindfulness exercises
are tools to help your mind and body relax.
Manage Your Time
Learning to manage your time more
effectively can reduce stress. Use a day planner to schedule your
activities. This will help you see if you're taking on too much, and
help you make time for the things you need to do. Remember to
schedule your activities. This will help you see if you're taking on
too much, and help you make time for the things you need to do.
Remember to schedule some time for relaxation and fun activities each
day.
Reduce Stimulants
Excessive caffeine can lead to sleep
problems and heightened anxiety. Try to reduce your caffeine intake,
which includes coffee, some teas, soda, energy drinks, and chocolate
(many more products are starting to introduce caffeine as an
ingredient). If you drink a lot of caffeinated beverages, it's better
to gradually reduce the amount of caffeine that you have every day.
Nicotine is also a strong stimulant. In addition to health benefits,
quitting smoking may leave you less prone to anxiety.
Avoid Alcohol and Drugs
It is never a good idea to use alcohol
or drugs to help you cope with anxiety; it just leads to more
problems. If you have problems with anxiety, try to avoid using drugs
and alcohol as a way to cope with negative feelings. If you think
that you may have a problem with drugs or alcohol, talk to your
doctor.
Get a Check Up
Make sure you are taking care of your
body. See a doctor for regular check ups.
Reduce Stress
Sometimes life's demands become too
much. Stress can have a negative impact on your health. Look for ways
to reduce stress. Deal with problems, lean on supports, and take time
for self care. For instance, plan some time for yourself each day to
read a book, go for a walk, watch a favorite TV program, or relax.
You can also reduce stress be giving yourself a little extra time to
get to places so that you're not rushing. Try giving yourself an
extra 5 minutes; it can make a big difference.
Helpful Hints
Start Small: Making small changes can
have a large impact on your life. Don't try to do everything all at
once. Instead, pick 1 or 2 things and try them consistently. When
you're ready, try adding a new strategy. See Goal Setting module for
more guidance.
Be Patient: These strategies can take
time to have a positive effect. Hang in there and stick with it!
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