Stress is an inherent aspect of life and a very commonly used term with different meanings in different contexts. According to, WHO stress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives.
It can stem from various, often unnoticed sources such as nutrition, work, relationships, and changes that often come across as uncomfortable. In psychological terms, stress manifests as Eustress (positive) and Distress (negative). Eustress can be explained as the pre-exam jitters, public speaking, a first date, and many such events but they can turn into distress if prolonged.
Stress can be managed with simple stress relief tips. It refers to simple activities or practices to help elevate and manage physical, mental, and emotional tension associated with stress.
Symptoms to look out for:
– Sleep Disturbances
– Irritability or Short Temper
– High Blood Pressure
– Tension/Migraine Headaches
– Chronic Pain
– Disinterest in Daily Activities
Here are a few tips you can follow to relieve stress
- Regular Exercise: Exercise reduces stress by releasing endorphins, the body’s natural stress relievers. It promotes relaxation and improves mood. Engaging in physical activities induces a lasting calming effect, whether it’s a brisk walk, jog, yoga, or any other preferred activity that you might like. Physical activity also enhances overall well-being, contributing to a more resilient response to life’s stressors.
- Breathing Techniques: Simple breathing exercises will calm your nervous system down, and promote relaxation. Adopt the 4-7-8 technique, involving a 4-second inhalation, 7-second breath retention, and 8-second exhalation, to promote relaxation.
- Meditation and Mindfulness: Cultivating a deep state of relaxation through mindfulness enhances awareness of one’s surroundings promoting a present-moment focus for well-being.
- Practicing Gratitude: By incorporating gratitude practices into your routine, you can enhance your emotional wellness and shift your focus from the stressor to the positive aspects of your life. It can promote an optimistic outlook on new challenges.
- Nature Breaks: Taking brief breaks outdoors will provide you a break from your daily routine and can help enhance your mood. It can effectively create a calming atmosphere, contributing to stress relief.
- Limit your screen time: Although electronic gadgets are a very important part of our lives they can induce stress. Reducing exposure to screens, especially before bedtime can induce better sleep and reduce stress
- Eat Healthy: Being chronically stressed can result in overeating, monitoring what you eat can add to a better lifestyle. Eating healthy can help nourish the body, stabilize mood, and enhance energy, aiding in stress reduction and promoting overall well-being.
- Expressive Writing: Documenting your emotions or journaling or even guided journaling can help you find closure with your emotions. Journaling helps in self-expression and can ease emotional burdens, fostering reflection, and promoting stress relief through introspection.
- Have a little me time: Spending time doing what you like may be karaoke singing, dancing, baking or anything else that interests you the best, can promote your emotional and mental well-being.
- Seek professional help: If stress is prolonged and the symptoms are not manageable, consider visiting a mental health professional for advice.
These routines create a foundation for self-resilience and might help you better navigate and manage stress in life.
Being attentive to these symptoms can help for an early intervention and an active approach to managing stress, fostering improved well-being.