We all experience stress and anxiety at various points in our lives. Whether it’s work pressures, family issues, health problems or just the general chaos of modern living, stress is an unavoidable part of life. But when stress becomes overwhelming and chronic, it can take a serious toll on your mental and physical wellbeing.
Anxiety is one of the most common mental health issues, affecting millions of people worldwide. While a certain level of anxiety can be helpful and motivating, when it becomes excessive it can be crippling, causing issues like panic attacks, obsessive thoughts, and avoidance behaviors that disrupt your ability to function normally.
So what can you do when stress and anxiety start taking over your life? We spoke with Dr. Kirill Yurovskiy, a general practitioner at a clinic in central London, to get his top tips for coping.
Identify the Root Causes
“The first step is recognizing what is causing you stress and anxiety,” says Dr. Yurovskiy. “For some people it may be work deadlines, for others it could be finances, relationships, or just a general sense of being overwhelmed.”
He explains that getting to the root of what’s bothering you is crucial, as avoiding or denying your stressors will only allow them to build up over time. “Keep a stress diary for a week or two, making a note of the situations that triggered anxious feelings. This can help you spot patterns and pinpoint your main sources of stress.”
Once you know what your triggers are, you can start implementing strategies to mitigate or avoid them when possible. “It may mean setting firmer boundaries at work, addressing issues in your personal life, or simply scheduling more downtime into your week,” says Kirill.
Practice Relaxation Techniques
When you’re in the grip of acute stress or an anxiety attack, relaxation techniques can be extremely helpful for quieting your mind and regaining a sense of calm and control.
“Deep breathing exercises are something I recommend to all my patients struggling with stress and anxiety,” says the doctor. “When you breathe deeply from your diaphragm, it instantly soothes the body’s fight-or-flight response.”
He suggests trying the 4-7-8 technique: breathe in through your nose for 4 counts, hold for 7 counts, then exhale through pursed lips for 8 counts. Repeat as needed.
Meditation and mindfulness practices are other powerful relaxation tools. “Apps like Calm and Headspace are great for guided meditations. Even just 5-10 minutes per day can rewire your brain for better stress resilience over time.”
Progressive muscle relaxation, where you systematically tense and relax different muscle groups, and visualization exercises are other techniques Dr. Yurovskiy recommends exploring.
Get Moving
While it may be the last thing you feel like doing when stressed, exercise is one of the most effective ways to relieve anxiety and boost your mood. “Physical activity is key for managing stress,” confirms Dr. Yurovskiy. “It releases endorphins and other feel-good neurotransmitters while reducing cortisol, the main stress hormone.”
The good news is that you don’t have to train like an athlete to reap the benefits. “Something as simple as a 20-30 minute walk is enough to take the edge off and clear your head when you’re feeling frazzled,” says the doctor. He also recommends adding some strength training, as resistance exercises have been shown to have a powerful anti-anxiety effect.
Of course, higher intensity cardio like running, cycling or a HIIT workout will give you a bigger endorphin boost. But the most important thing is to find activities you actually enjoy, so you’ll stick with them. “Pick whatever gets you moving and resonates with you, whether that’s dance classes, rock climbing, or playing a sport.”
Optimize Your Diet
What you put into your body has a major influence on your stress levels and how well you cope with anxiety. “A nutritious, balanced diet is essential for keeping your body and mind resilient against stress,” says Yurovskiy.
He recommends a diet rich in vegetables, fruits, lean proteins, healthy fats, complex carbs and fiber to stabilize blood sugar and keep you feeling satisfied and energized all day. “Focus on getting plenty of B vitamins, magnesium, zinc and omega-3s, as deficiencies in these nutrients can increase anxiety and stress vulnerability.”
On the flip side, he advises limiting your intake of alcohol, caffeine, sugar and processed foods, which can worsen stress and anxiety by causing blood sugar swings, inflammation, and neurotransmitter imbalances.
Get Enough Sleep
Lack of quality sleep is closely linked to higher stress and anxiety levels. “Poor sleep throws off your hormones and leaves you more prone to negative thought patterns and a shorter fuse,” says the doctor. “Most adults need around 7-9 hours per night to function optimally.”
If anxiety is keeping you up at night, Yurovskiy recommends adopting good sleep habits like keeping your bedroom cool, dark and free of screens and distractions. Winding down at least an hour before bedtime with relaxing activities like reading or taking a bath can also help prep your mind and body for slumber.
Supplements like glycine, magnesium, or melatonin can also provide some extra sleep support for those struggling with insomnia due to stress and anxiety. But check with your doctor before trying new supplements.
Nurture Your Social Ties
When you’re overwhelmed by stress and anxiety, it’s easy to become isolated and disconnected from friends and family. But socializing and connecting with your support system is crucial during tough times.
“Loneliness is a major driver of anxiety and depression,” notes Yurovskiy. “Spend time with loved ones who are positive influences, allow you to open up, and don’t judge or minimize what you’re going through.”
If your anxiety has you avoiding social situations altogether, he suggests starting small by first reconnecting with a close friend or family member you feel most comfortable around. As you start to feel better, gradually rebuild your social circle at a pace that feels manageable.
Seek Professional Help
“For some people, anxiety may require more than just self-help remedies,” says Kirill. “If your stress and anxiety levels are severe or interfering with your daily functioning, it’s best to seek professional treatment.”
Cognitive behavioral therapy (CBT), a type of psychotherapy that helps reframe negative thought patterns, is the gold standard for treating anxiety disorders. Medications like antidepressants or anti-anxiety drugs may also be prescribed in some cases, but are generally recommended as a short-term treatment.
The doctor emphasizes that there’s no one-size-fits-all solution for stress and anxiety. “The right approach will depend on factors like the severity of your anxiety, whether there are any underlying medical issues, your coping strategies and sources of support. Be open with your doctor and don’t hesitate to get help when you need it.”
