The goal of this protocol is to compile all of the elements that have solid research backing and can be implemented on an individual level. Please keep in mind that focusing on 2-3 approaches that you are struggling most in will tend to yield the biggest changes in your mood. I have attempted to organize the list as I would prioritize these things in my own life. Hope this is a helpful resource!- Stephen
Practice slow, deep breaths to help calm your mind and body. Try techniques such as diaphragmatic breathing or the 4-7-8 breathing method. Do this for 5 minutes, at least 2 times a day. These exercises can incorporate progressive muscle relaxation and prayer. Tense and relax different muscle groups in your body to release tension and promote relaxation.
Exercise can help reduce anxiety by releasing endorphins and providing a natural mood boost. Aim to do some type of physical exercise 3-5 times a week for at least a half hour. Begin with an achievable goal or lighter workout, and gradually add more.
Prioritize good sleep habits, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment. You should be aiming for 7-8 hours of solid sleep each night, with minimal interruptions.
Organize your day each morning and prioritize tasks at least one time a week (looking at your whole week) to help reduce feelings of overwhelm and stress.
Set your phone to greyscale and set timers on the apps that you tend to waste the most time on. Use your computer only for work.
Engage in activities you enjoy to help take your mind off anxiety and promote relaxation.
Eating a balanced diet rich in whole foods can help stabilize your mood and support overall mental health. Try to avoid highly processed foods and foods that contribute to inflammation.
Write down your thoughts, feelings, and experiences to help process emotions and gain insights into your anxiety. This can especially be helpful along with CBT therapy at identifying cognitive distortions.
Connect with friends, family, or support groups to share your experiences and feelings.