Stress management is crucial: Do not brush it off, cope with stress the right way

I remember when I was working as a school teacher, preparing the children of my class for their first drama performance. I was extremely anxious and stressed! It almost felt like I was the one going onstage. Watching the little ones practice and fret over every tiny detail along with my own worries about the drama’s success told me exactly how overwhelming stress is, no matter what age or position anyone is in.

Stress tends to comes in many forms, and it can deter us from living a full life. Worse, mounting stress doesn’t just affect our regular sense of calm and happiness but also our health—common signs of stress include headaches, fatigue, irritability, difficulty concentrating, changes in appetite and sleep disturbances. In India, a 2021 survey has revealed that 55% of professionals experience job stress and a more recent study conducted by Genius Consultants has found that over 45% of employees feel anxiety on Sunday evenings as they prepare for the working week ahead. Further, according to a research conducted by Yale University, chronic stress can shorten one’s lifespan.

While most workplaces are struggling to find a successful way of supporting the mental health of their workforce currently, it comes down to each one of us to take proactive steps in managing our own wellbeing. By adopting healthy coping strategies, we can improve our mental health and tackle stress better, wherever it might emanate from.

National Stress Awareness Day is observed on the first Wednesday of November. This day, founded by the International Stress Management Association in 1998, aims to raise awareness about the impact of stress on our lives. It also promotes healthy coping mechanisms towards stress. It serves as a reminder for us to recognise the signs of stress and take steps to manage it before it becomes chronic. On this day, join us as we explore practical ways to manage our stress and prioritise our wellbeing.

Exercise and stay active

Many of us tend to pay little attention to the importance of exercise and staying fit in our lives. However, as we age, neglecting exercise tends to lead to increased stress levels in the body. Regular exercise is one of the best ways to combat this stress. Exercise releases endorphins, which are chemicals in the brain that help improve mood and reduce feelings of anxiety. So, we must aim for atleast 30 minutes of exercise everyday as this helps reduce stress and boosts overall health.

In addition to this, we can incorporate movement into our daily routine in simple ways. Opting for the stairs instead of the elevator, taking short walks during breaks or even stretching at our desk works. Staying active improves our resilience to stress and helps us feel calm throughout the day.

Take control of what you can

Stress often begins with a feeling of lack of control. You might find yourself in situations where you are suddenly assigned a task or responsibility. Or perhaps someone at home asks you to run an errand in the middle of a work day. Things like these often leaves one feeling overwhelmed. When you don’t have control over your circumstances, it becomes challenging to keep everything, including your emotions, in balance.

To combat this, identify areas of your life where you can regain control; for instance, complete important tasks in the morning, those that require your full attention first. By addressing this early, you set a positive tone to the day and manage the rest of your schedule more effectively. In addition to this, learn to break large tasks into smaller, manageable tasks and tackle them one at a time.

Another great way of combating stress is setting boundaries. If things are overwhelming you, don’t hesitate to say no to additional responsibilities, be it at home or at work. By taking control of your environment, you can reduce feelings of stress.

Breathe in breathe out

Doing breathing exercises are an easy and effective way to reduce stress. Whenever a situation feels out of hand and makes you anxious, take a step back and pay attention to your breathing. Inhale deeply through your nose, hold it for a moment and then exhale slowly through your mouth. Repeat this exercise several times.

Deep breathing can calm your mind and lower your heart rate. Make sure you set aside a few minutes each day for mindful breathing. This practice helps you manage stress and also enhances your focus in the longer run.

Make time for yourself

We get so embroiled in our responsibilities and daily chores that we often forget to carve out time for ourselves. This lack of self-care and me time can also lead to stress and burnout in many people. That is why setting aside me time is important for our mental health. Whether it’s reading a book, taking a relaxing bath or simply enjoying a quiet moment, it’s important to find activities that help recharge. Also, starting new hobbies and engaging in activities that bring us joy automatically keeps stress at bay.

Making self-care a priority can improve our ability to handle everyday challenges better.

Work smarter, not harder

Many people work longer hours, believing it will lead to greater productivity. However, this often results in burnout and increased stress levels. Longer work hours tend to tire you physically, leading to exhaustion. This fatigue might also increase your heart rate and muscle tension.

Instead of extending work hours, it’s more effective to focus on working smarter. Start off by prioritising your tasks, tackling the most important ones first. Use tools like to-do lists or digital planners to stay organised. Collaborating with colleagues can also lighten your workload. By finding efficient ways to manage your responsibilities, you can reduce stress, especially at work, and increase productivity.

Cultivate a positive mindset

We all have endured incidents and experiences that have dragged us down, often leading us to spiral into negativity. For example, we may have trusted a close friend with something important, only to have them let us down. Instead of addressing the situation calmly, we may have dwelt on the betrayal, replaying the events in our mind. This continuous glare on what went wrong may have made our stress seem bigger and bigger.

This is where cultivating a positive mindset comes handy. A positive outlook, no matter what, can affect how we deal with stress. Trying to focus on the good things in life and practising gratitude can change our outlook and help us appreciate what we have. By consciously cultivating positivity, we can find it easier to cope with challenges and stress.

Find the sun

Many of us spend a lot of time indoors and barely get any time in the sun. Spending time outdoors, especially in sunlight, can help reduce stress and improve mood since natural light boosts serotonin levels, a hormone that contributes to feelings of happiness.

So, try to get outside for at least 15 minutes each day. A short walk in the park or just sitting in the balcony soaking up the sun can do wonders for your mental health. If you can, plan outdoor activities on weekends or during your time off. Getting that much needed vitamin D, not only reduces stress but also enhances your overall wellbeing. 

Cool down with water

Another simple yet effective way to alleviate stress is to splash cold water on your wrists. This technique can help reduce feelings of anxiety and bring your body back to a calmer state. It has been observed that the cool sensation of the water tends to provide a break from the overwhelming emotions one sometimes feels.

You can also try taking a cool shower or soaking your hands in cold water when feelings of stress or anxiety engulf you. These small acts can make it easier to tackle whatever challenges come your way.

While stress is a common part of life, it doesn’t have to control you. By implementing these strategies, you can better manage stress and improve your overall wellbeing.