- Vidushi Rawat

Stress is quite normal, isn’t it? We all experience it from time to time in our daily routine.

But, it is always different for different people and there can be a very thin line between normal

stress and too much stress.

Stress management is defined as the learning and implementation of adjustments that enable 

a person to minimise sources of stress and maximises the use of effective coping mechanisms.

It is a course of action that envisages a number of approaches which seeks to assist people

handle stress constructively. 

Stress is a way through which people cope with an environment but when the situation 

becomes hard or unending; stress has several repercussions on human health.

If you've been feeling overwhelmed lately, it's okay – everyone goes through it and we've all been there. Even though stress can make you feel alone or isolated, you're not by yourself.

Managing stress can be easier than it seems. 

We'll cover some basic things about stress, like what usually causes it and how it can affect

your body and mind. We'll also share some simple ways o relieve stress and talk about how

to help a loved one who might need extra support.

There is nothing to stress out, there is always a way out.

Key to Relief? Understanding Stress

Stress is how your body naturally reacts to demands and pressures in life.

It can come from many sources, like work or school problems, family issues health concerns, money worries or daily work.

It might seem odd, but some stress is actually helpful sometimes. It's a natural process that helps to protect us from danger by keeping us alert.

When you face something stressful, your brain sends signals that release stress hormones into your body, which boosts your focus and increases blood flow. Isn’t that interesting?

Yet, everything has a con so too much stress can be harmful to your body and mind.

It can raise your chances of getting sick, make health problems worse, and affect how you think and feel about life.

Causes of stress?

-Work Pressure: Pressures like deadlines, when one is faced with a lot of work, pay and insecurity of job.

-Financial Concerns: Loan repayments, emergencies and other forms of unpredictability.

-Relationship Issues: Discussions with close ones: relatives, friends, or a life partner.

-Health Problems: Illness, disability or more often than not health issues.

-Major Life Changes: Situations that might lead to change of status, such as:

moving, marriage, divorce or loss of a family member.

-Academic Pressure: Tests, marks, and the occupation/employee anxieties.

-Environmental Factors: Environmental noise, pollution, or habituating on

hazardous zones.

-Lack of Control: Lack of control over major events that might affect life.

-Unrealistic Expectations: Lack of time or versus high self-expectations or pressures from others.

-Social Isolation: Lack of caregivers or other natural support systems or social isolation.

Common symptoms -

Physical Symptoms:

Headaches: Usually have tension headaches or migraines.

Muscle tension: Muscle tension, stiffness and soreness and people often complain of pain in the neck, upper back, and shoulders.

Fatigue: Are you always sleepy; whether after getting up in the morning or after you have been to bed the previous night? 

Do you feel tired all the time? If yes, that’s "fatigue".

Sleep problems: Sleeping disorders such as inability to fall asleep or to remain asleep or sleep with a lot of tossing and turning.

Upset stomach: Vomiting or vomiting to include nausea, stomach pain, or loss of appetite.

Chest pain: A sensation of constriction or oppression in the chest or maybe discomfort.

Rapid heartbeat: Palpitations, that is increased rates of beating of the heart.

Emotional Symptoms:

Anxiety: Everyone feels it! It is generally or particularly in certain situations or contexts, or always being on edge.

Irritability: Easily getting frustrated easily angered and impatient easily.

Mood swings: Fluctuations in emotions: users may abruptly go through various periods of moods or feelings.

Feeling overwhelmed: Lack of confidence to deal with tasks or roles to be handled.

Sadness or depression: Experience of sadness, hopelessness or lack of interest in activities that previously were enjoyable.

Cognitive Symptoms:

Difficulty concentrating: Forgetfulness or difficulty concentrating on things.

Racing thoughts: “Overthinking" also referred to as decidophobia, it is characterised by being able to think of several things at a time.

Poor judgement: Solving issues and making decisions without considering the possible consequences that come with the decisions that are made.

Negative thinking: It refers to keeping our minds at all the time on the worst possible outcome or being overly negative.

Behavioural Symptoms

Changes in appetite: Following the wrong dietary regime, for instance overeating as well as under-eating.

Avoidance: Avoiding people, social isolation or shirking of obligations that one is supposed to undertake.

Increased use of substances: Turning to drinks or substances to help or smoking.

Procrastination: Delegating important goals and activities to other people because of experiencing too much stress.

Nervous habits: Nail biting, constant leg swinging or any other nervous movement of limbs.

3 Stress Management Techniques for Healthy Living- 

Deep Breathing-

Deep breathing is a simple yet powerful technique that helps activate your body's s relaxation response. It works by engaging the nervous system, which counteracts the stress response.

See here's how it works

● How to Practise: Sit or lie down in a comfortable position. Close your eyes if you'd like.

Inhale deeply through your nose, allowing your abdomen to expand as your lungs fill with air. 

Hold your breath for a few seconds, then slowly exhale through your mouth, letting all the air out. Focus on the sensation of your breath and try to lengthen each exhale. Repeat this process for a few minutes.

● Benefits: Deep breathing helps slow your heart rate, lower blood pressure, and reduce the levels of stress hormones in your body. It’s an effective way to calm your mind, reduce anxiety, and regain focus, making it particularly useful in moments of acute stress.

Exercise-

Exercise as the stress-busting tool is no longer a myth. From a simple walk in the park, to doing yoga or any physical exercise, there is nothing better for the soul and a stressed mind than body exercise. It is one of the most effective ways to combat stress. It reduces stress hormones like cortisol and increases the production of endorphins, the body's natural mood elevators.

● How to Practise: Engage in physical activities that you enjoy, such as walking, jogging, swimming, cycling, or even dancing. Aim for at least 30 minutes of moderate exercise most days of the week. If you're pressed for time, even short bursts of activity, like taking the stairs or doing some stretches, can help.

Benefits: Regular exercise improves overall health, boosts energy levels, and enhances mental well-being. It also provides a mental break from stress, helps you sleep better, and increases self-confidence. Moreover, exercise in a group setting, like a fitness class, can offer social support, which is another key factor in managing stress.

Mindfulness Meditation-

A great example of a behavioural change, which is rooted in readability, is the practice of mindfulness, a method that helps one to remain present in the moment. Mindfulness meditation involves focusing your attention on the present moment, acknowledging your thoughts, feelings, and sensations without judgement. It’s about being fully present and engaged in whatever you're doing.

● How to Practise: Find a quiet space where you can sit comfortably.

Close your eyes and focus on your breathing. Notice the sensation of each breath as it enters and leaves your body. If your mind wanders, gently bring your focus back to your breath. You can also practise mindfulness by paying close attention to your surroundings, like the sounds, smells, and textures around you, or by engaging in mindful activities, like eating or walking.

Benefits: Mindfulness meditation helps break the cycle of stress by grounding you in the present moment. It reduces rumination, the tendency to overthink negative thoughts, and promotes a sense of peace and clarity. Over time, regular mindfulness practice can lead to long-term improvements in mood, focus, and emotional resilience.

These techniques can be practised individually or in combination, depending on your preferences and lifestyle. By incorporating them into your daily routine, you can build resilience against stress and improve your

●Overall well-being. It’s very relaxing and interesting to do them once you make it a routine. 

Being fit not only means having a good diet it also means taking good care of your mental health while doing the same for physical health.

Helping others is never a bad idea right? So, help others to overcome the stress. How?

Helping others deal with stress can be very easy and beneficial for you as well, in several meaningful ways.

1. Strengthening Social Connections

Education enhances one's relationship with the other person as they assist them.

It is essential to achieve good relationships and communication with people as they have effects on your mental health; you will not be stressed out if you have friends or family members to whom you talk to.

When people are aware of the good they have done onto others it makes them feel connected and belong to a community and hence reduce the level of loneliness.

2. Enhancing Empathy and Compassion

Effecting attitudinal change towards creating empathy and compassion in other people is credited with helping to reduce stress.

As far as I am concerned, there isn’t anything that can beat the feeling that accompanies stepping into another person’s shoes, in a way that you are not capable of

focusing on your problems anymore. Such an orientation can help so much in decreasing the amount of stress one feels since one is preoccupied with other people's lives and not one's

own troubles and issues. Besides, as noted earlier, simple and kind gestures which are demonstrated by customers elicit a loving hormone known as oxytocin.

3. Offering a Recovery Meaning

Aid is noble and enables you achieve a feeling of achievement and contentment. 

Thus, it can be seen that when one engages in a positive way in another person’s life, then

one gets a sense of achievement and self-worth.

This can enhance some of the motivation and switch in attitude that is needed to properly cope with stress. 

4. Reducing Feelings of Helplessness

Stress is usually linked with such feelings as perceiving that one has little or no control over situations. It provides a sort of ironic feeling of gain, of power, to be able to give to someone else when they are in need. It can also help offset feeling so powerless in your own life and thus contribute to lowering your stress and having a positive outlook.

5. Fostering Positive Emotions

Happiness and life satisfaction can be stimulated by acts of helping other people who are in need meaning that stress could be prevented.

This is said to be the principle of the ‘helper’s high' whereby the mere process of assisting or 

motivating other people has the effect of improving one's own well-being and lessening their tension levels.

Getting help with managing stress-

Don’t forget to take care of yourself. Managing stress is a very important aspect for both mental and overall health, and it’s perfectly fine if you need help or support to manage it. 

Asking for a little help for your own betterment is never a bad thing.

Stress can be managed by talking to someone you trust, someone who makes you feel at home like friends, family, colleagues and peers. If that doesn’t work out there is also an option for therapists, counsellors or support groups and if you are too a an introvert who doesn't know how to express their emotions through words there is a option of self care practice where you look after your healthy lifestyle, book resources, mindful relaxation, hobbies and interest etc.