Stress & Anxiety Self Care

NUTRITION



A diet high in calcium, magnesium, phosphorus, potassium, and vitamins B and E is recommended. These nutrients are easily depleted by stress.

Encourage the consumption of fruits and vegetables such as apricots, wintermelon, asparagus, avocados, bananas and broccoli in addition to brown rice, dried fruit, figs, salmon, garlic, green leafy vegetables, soy products, and yogurt.

Avoid caffeine (coffee, tea, cola, chocolate), tobacco, alcohol and sugar whenever possible.




LIFESTYLE INSTRUCTIONS



Regular exercise, adequate rest, and normal sleep patterns are beneficial for stress reduction.

Practice meditation exercises at least twice daily. (1 to 5 minutes is a good start)

Get away from the daily routine to do something different and enjoyable to relieve stress whenever possible.

Noise can be disturbing to mental health and cause stress. Noise greater than 65-decibels can cause psychological disturbance, greater than 90-decibels can cause emotional and vegetative consequences, and greater than 120-decibels can cause nervous system and hearing damages.

Shift outlook on life and look at changes in a positive way and as challenges, rather than threats.

Take a rest break. Take a shower or soaking bath and a nap. Many times a 10 to 20 minute nap will provide relieve.

When possible, tell the people around you that you need to take a short break or you need to be alone for a short while.