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Quick Tips

Sleep

  1. Get 9.5 hours of sleep a night
  2. Go to bed and wake up at the same time each day (and don’t sleep in for more than an hour past your regular wake up time on the weekends)
  3. Don’t worry in bed – get up and do something boring instead. Keep lights dim and go back to bed when you start to feel sleepy
  4. Create a relaxing bedtime routine. For example, have a warm bath or shower, put on your pjs, have a light snack, put on some calming music, and then read a book.  
  5. Avoid TV/screens, caffeine, alcohol, and smoking before bed

Healthy Eating 

  1. Cut back on sugar
  2. Avoid caffeine, or have a small amount in the morning only (including coffee, tea, chocolate, and pop)
  3. Eat 6 small meals a day or three meals and two snacks
  4. Drink 6 – 8 glasses of water a day
  5. Eat colourfully and a wide variety of foods. Aim to get some fruits and veggies every day

Exercise

  1. Find something you love to do and do it!
  2. Exercise 30 to 60 minutes a day
  3. Try to get some aerobic, strength, and flexibility training
  4. Don’t exercise in the two hours before you go to bed
  5. Try to set realistic, concrete and specific exercise goals. Get an exercise buddy!

Drugs/Alcohol

  1. Reduce your caffeine intake
  2. Quit smoking to decrease anxiety
  3. Don’t use drugs and alcohol to cope with anxiety