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Overwhelmed? Get a handle on stress with these tips.

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Anxiety can take a toll, especially when you’ve been through trauma or major stress. The good news: Practicing healthier ways of coping can help you become more resilient, both now and in the future.

Here are eight tips for taking on stress:

Make time for you. No matter how busy life gets, it’s essential to take care of yourself. Self-care can be as indulgent as treating yourself to a massage, or as small as taking a walk around the block. Simply carving out time for a hobby you enjoy can improve your headspace.

Eat well. Resist the urge to skip meals, even when you’re feeling anxious. Aim to eat regular meals with a mix of nutritious foods: protein, fresh fruits, vegetables, and whole grains.

Limit alcohol and caffeine. These may seem like they help you relax, but they can actually make anxiety worse. They can worsen sleep and may even trigger panic attacks if you’re prone to them.

Get daily movement. Being physically active can ease symptoms of depression and anxiety, which can make you feel better.⁴ There are lots of ways to do it. Try going for a walk alone or with a friend. Or search online for free exercise videos you can do at home. Even yardwork counts.

Protect your sleep. Healthy sleep habits, like going to bed and waking up around the same time each day can improve the quality of your sleep and help you wake up feeling rested.

Laugh out loud. Laughing isn’t just fun. It can ease stress symptoms and help you relax. Spend time with a friend who always has a funny story to tell, or watch a funny video.

Talk to someone. Letting people you trust be there for you during a hard time can help you cope. Read about some ways to start talking.

Know when to reach out for professional help. When stress or anxiety is long-lasting and interferes with how you live your life, treatment can help. There are options you can try both with and without medication.

Freespira is an FDA-cleared treatment that can ease anxiety attacks and PTSD symptoms in just 28 days without medication or doctor’s visits.

Here are two ways to find out if Freespira is right for you:

Talk to an advisor

Take online symptom assessment

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