Protecting your baseline mood through self care can help mitigate and decrease anxiety symptoms. Some ways you can protect your baseline include: 

Get adequate sleep! Research shows that getting 7-9 hours of sleep a night leads to decreased negative mental health outcomes, including anxiety. You can increase your chances of getting a good night’s sleep through consistent sleep hygiene practices. Set your thermostat to 68 degrees, make sure the room you’re sleeping in is dark, avoid consuming caffeine after 1pm, and stop or limit phone and screen time at least 30 minutes before you go to bed.

Set reasonable expectations for yourself and others. We often cause ourselves to feel more anxiety than we initially would have when we tell ourselves we or someone else “should” act or behave a certain way. While it is important to have boundaries and communicate your needs to others, setting our expectations of ourselves and others way too high can be a trap of disappointment. Learn to cultivate patience and compassion for yourself and others by acknowledging that people generally are doing their best, yourself included. 

Manage your everyday stress level. While we’re not always in control of everything that can stress us out, we can learn and use coping strategies, prioritize down time or refresh time, and be strategic with what we commit to. 

Monitor or limit your caffeine intake. Caffeine can be a great source of energy and focus, but it can also increase anxious symptoms. If you are noticing that you feel more shaky or nervous after consuming caffeine, consider decreasing the amount you are consuming.  

Avoid low or erratic blood sugar. Our mood can change drastically depending on our blood sugar levels. Going long periods without eating or underrating can lead to drops in blood sugar that can cause drops in mood and increase anxious symptoms.

Exercise 3-5 days a week. Getting regular physical activity is one of the most effective ways to regulate your emotions, decrease stress, and manage and decrease anxious symptoms. 

Consider psychotherapy. Not everyone needs therapy, but many people can benefit from engaging in regular mental health maintenance. Going to therapy can be an effective way to learn new coping strategies, gain perspective, and increase your emotional resilience to stressors.

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