how can I manage stress and anxiety?

Manage stress and anxiety by calming the body in the moment, building resilience to stress, and supporting longer-term wellbeing.

1. Rapid relief: Take a deep inhale through your nose, add a second brief inhale through your nose, then make a long exhale through your mouth. One or a few physiological sighs can help bring stress down in real time. 1

2. Build stress resilience: Regular exercise and deliberate cold exposure, such as a cold shower, can be used to practice staying calm while your body is activated. During cold exposure, try controlling your breathing and keeping your mind clear; practice safely. 2 Exercise and cold exposure can also be paired with practicing a calm mind during heightened activation. 3

3. Support long-term stress management: Invest in meaningful social connection. Trusted relationships and enjoyable connection are described as important buffers against long-term stress. 4

4. Manage immediate stress with attention: Use controlled breathing, or sit quietly and focus on your breath, gently bringing attention back whenever your mind wanders. 5

5. Consider supplements selectively: Ashwagandha is described as lowering anxiety and cortisol; it is suggested for particularly stressful periods rather than year-round use. L-theanine may support relaxation and attention, and may help with sleep; the speaker describes using it in the late afternoon during stressful periods. Check whether a supplement is appropriate and safe for you. 6 7