Your Anxiety Self-Checklist

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When anxiety levels rise, a self-check is my go-to reset! 🔄✨

Taking a moment to reflect on recent habits and behaviors can be a game-changer.

For the past few days, consider your:

  • Sleep pattern 😴
  • Caffeine intake ☕
  • Time management ⏰
  • Social connections 👭
  • Social media consumption 📱
  • Boundaries and commitments 📆

Check-in with yourself:

How have you been navigating these areas?

Below is my personal checklist for those introspective moments, and a few strategies for a healthier lifestyle and anxiety management (backed by science):

  1. Prioritize Quality Sleep: Aim for 7-9 hours of sleep nightly. Establish a consistent sleep routine and create a comfortable sleep environment.
  2. Mindful Nutrition: Maintain regular, balanced meals to stabilize blood sugar levels. Include mood-boosting nutrients like omega-3 fatty acids and antioxidants.
  3. Regular Exercise Routine: Engage in regular physical activity to reduce stress hormones and boost mood. Aim for at least 150 minutes of moderate-intensity exercise per week.
  4. Mindfulness and Relaxation Techniques: Incorporate mindfulness practices, such as deep breathing or meditation, to manage stress and promote emotional well-being.
  5. Social Connections: Cultivate and prioritize meaningful social relationships. Regular interactions with friends and family contribute to overall mental health and reduce feelings of isolation
  6. Establish Routine and Structure: Create a daily routine to provide a sense of predictability and control. Consistent routines can help manage anxiety by reducing uncertainty.
  7. Limit Screen Time: Set boundaries on screen time, especially before bedtime. Excessive screen exposure can disrupt sleep patterns and contribute to anxiety.

Take home message: 

Which strategy resonates with you the most? And how do you plan to make a positive change in your lifestyle to manage anxiety better?

If you find yourself struggling to process difficult feelings, don't hesitate to reach out and send me a message or an email on kindmindbydana@gmail.com 😊

Yours truly,

Dana Berri

Kindness is not just a virtue, it's a way of life. 

Resources: 

1. https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/diet-and-mental-health

2. https://www.sciencedirect.com/science/article/abs/pii/S0165032716309442

3. https://www.sciencedirect.com/science/article/abs/pii/S0022395609000211


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