Published on February 2nd 2024

Best 10 Proven Stress Management Strategies for a Balanced Life

#Mindfulness

#Stress management

#Mindfulness

#Mental health

#Emotional wellness

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Best 10 Proven Stress Management Strategies for a Balanced Life

Nidhi

Writer

Best 10 Proven Stress Management Strategies for a Balanced Life

Table of Contents

1

. If you are stressed, you may experience these problems

2

. Here are 10 effective stress management strategies

2.1

. Meditation:

2.2

. Relaxation exercises:

2.3

. Sleep Hygenie:

2.4

. Maintain a healthy diet:

2.5

. Being mindful:

2.6

. Reaching out to other people:

2.7

. Yoga:

2.8

. Organize and prioritize:

2.9

. Anger management therapy:

3.1

. Take breaks:

Best 10 Proven Stress Management Strategies for a Balanced Life

Have you ever felt like a volcano that could burst at the slightest movement? Probably yes. We all feel on edge sometimes. Stress is a common part of our lives, and sometimes good stress helps us push towards the goals of our lives. It affects most of us in our day-to-day lives.

But what happens when the stress becomes too much to handle? How do we reduce stress and handle pressure effectively?

To answer these questions, we need to first figure out what stress is exactly and what effects it can have on our well-being.

Stress is essentially the mental pressure or tension that we experience when a certain factor disturbs our daily lives and moods.

According to the Yerkes-Dodson law, which is a psychological concept, increased levels of arousal can lead to improved performance. Up to a certain degree, increased arousal's ability to boost performance might be beneficial. The performance of an individual decreases when the level of excitement reaches an excessive level.

This factor can be both internal and external. It can be a byproduct of many aspects of our lives, including work, relationships, finances, and health. We experience this as a natural reaction whenever some aspect of our lives is out of balance. In other words, a predicament that endangers a facet of our being.

While stress is a quite natural feeling, if not handled well, it can disrupt our lives more than the problem that is causing stress in the first place.

If you are stressed, you may experience these problems

  • You feel overburdened and under constant restlessness.
  • You have no control over your thoughts.
  • You have muscle tensions in the form of aches
  • You don’t enjoy your favorite activities as much.
  • You find yourself worrying more and acting less.
  • You are experiencing problems with digestion.
  • Your menstrual cycle has changed.
  • You sweat even when you are not hot.
  • You experience shaking of the body, tremors and racing heartbeats.

Stress can have both mental effects and physical manifestations. However, there are many strategies that can help you manage stress and improve your overall well-being.

Here are 10 effective stress management strategies

1. Meditation:

Meditation is an age-old technique that is your golden ticket to managing stress well. Meditation helps you refocus and refresh your brain. Practicing meditation can help reduce stress and anxiety by promoting relaxation and reducing negative emotions.

When you are calm and focused, you are able to deal with problems better and take action to solve them with mental clarity.

2. Relaxation exercises:

Relaxation exercises relieve stress. What relaxation exercises do is counter whatever stress does. For example, when you are stressed, your heart rate is higher. So when you do a relaxation exercise, it slows down your heart rate and calms you down.

Dr. Ramchandani recommends a basic breathing exercise, such as taking 10 very slow breaths in and out. Breathing exercises are the easiest relaxation technique that you can literally do anywhere. Stressed before a meeting? Breathing exercises can help you calm down.

3. Sleep Hygenie:

One of the things to have when you experience stress frequently is a disrupted sleep schedule. When your mind and body are not well rested, it becomes difficult for you to deal with high-intensity feelings like stress. You need to get enough sleep every day.

Sleep repairs, relaxes, and rejuvenates our body and can help reverse the effects of stress. Being well rested gives you more energy and makes you more clear-headed.

4. Maintain a healthy diet:

A verified professional on LinkedIn, Dr.Anuvitha Kamath, says that drinking plenty of water and eating healthy foods like fruits and green leafy vegetables frequently is also effective in managing stress.

When your body is getting fresh, nourishing food, it contributes to your mood and helps ease any physical symptoms of stress that you have.

5. Being mindful:

Being mindful helps elicit the relaxation response by bringing you to the present moment; it can break a cycle of stressful thoughts. Mindfulness is a concept that is gaining popularity.

It takes very little effort, and all you really need to do is focus on the present moment that you are living in, abandoning all your worries and negative thoughts.

6. Reaching out to other people:

You absolutely do not have to deal with stress alone. You can always reach out for help from a loved one or a friend, for advice, or just to vent.

Social contact is a good stress reliever because it can offer distraction, give support, and help you cope with life's ups and downs. There are instances when talking about your concerns can make them appear less significant.

7. Yoga:

Yoga helps release the physical tension that stress may be causing you. Moving your body releases mood-boosting hormones called endorphins. These improve the mood by reducing cortisol, which is the stress hormone.

Yoga helps with lifestyle improvement, having positive impacts on your mental and physical well-being. Yoga is a promising technique for stress management.

8. Organize and prioritize:

A stress management technique that not only reduces your stress but also positively impacts your productivity is being organized. Being on track and prioritizing your tasks really helps you manage your time wisely and simultaneously reduces stress, all while getting your work done. It’s a win-win-win situation!

9. Anger management therapy:

Many times, when we are under a lot of pressure, we tend to lose control of our emotions. Anger is one of the most common emotions that erupts under stress. Stress and anger management go hand in hand.

Best 10 Proven Stress Management Strategies for a Balanced Life

10. Take breaks:

It is okay to take some time off for yourself. You can always take a break. Do something that gives you joy, or just do nothing, break from screens, and give your body and mind some rest. Taking breaks is a great idea when you have been under a lot of pressure lately.

Stressful situations look different for different people. Therefore, handling stressful situations also varies. It is important to find the right fit for you and figure out what works for you.

If handling stress has become too difficult for you, you can always consult a mental health professional to help you deal with your emotions better.

Working with a mental health professional can help you learn to identify what triggers these feelings and figure out how to manage them.

Bye-bye, stress. Hello, peace!

Dr. Sangeeta Hatila Cropped.jpg

Reviewed by Dr. Sangeeta Hatila

Neuro Psychiatrist 

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