Know the way to manage your stress

Know the way to manage your stress
Written By: Counselling Psychologist
M.Sc. Psychology - Swansea University, UK.
Reviewed By: Counselling Psychologist
MA Psychology Pennsylvania State University, USA
Last Updated: 20-03-2023

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Stress is a charged emotion that is in response to some demanding or challenging 
external or internal situation. Whichever way you wish to understand, stress it is the 
truth of the day and you can’t deny it. It can be caused by external forces like 
fluctuating climatic conditions, approaching examination, parental or peer pressure and 
quarrelsome or by internal forces like low energy level, lack of enthusiasm and poor 
body image. 

Stress is a very powerful force that involves awareness, attention and energy. It can be 
managed to empower you. Stress can either be positive or negative. Positive 
stress is called eustress and negative stress is called distress.  

Stressors are factors that can cause stress. Stressors can be psychological, 
physiological and/or cultural. The way people experience stress can vary in intensity, 
duration, complexity and predictability.  

How to identify stress?

Stress is a normal part of life, but when it becomes excessive and prolonged it can 
have a negative impact on our physical and mental health. Identifying stress early is 
essential for managing it effectively. Some ways to identify that you are having a 
stressful response to a situation are: 

Identifying physical symptoms of stress:

  • Aches and pains. 

  • Chest pain or a feeling like your heart is racing. 

  • Exhaustion or trouble sleeping. 

  • Headaches, dizziness or shaking. 

  • High blood pressure. 

  • Muscle tension or jaw clenching. 

  • Stomach or digestive problems. 

  • Trouble having sex. 

  • Weak immune system. 

Identifying psychological symptoms of stress:

  • Anxiety or irritability. 

  • Depression. 

  • Panic attacks. 

  • Sadness. 

Causes of Stress

  • Lifestyle 

  • Major life events 

  • Daily hassles 

  • Traumatic life events 

How to manage stress effectively 

Stress can be caused by a variety of factors, including work, relationships, and even 
the environment. Managing stress is essential for maintaining good physical and 
mental health. Fortunately, there are several strategies that can help you reduce stress 
levels and lead a healthier life. These include exercise, relaxation techniques, time 
management skills, and positive thinking. By incorporating these strategies into your 
daily routine, you can effectively manage your stress levels and lead a more fulfilling 

  • Yoga for breathing exercises: Deep breathing increases the supply of oxygen into your brain and can help you deal with stress. When you feel tense over an undesirable situation, belly or abdominal breathing can be very soothing because it slows you down and relaxes your muscles. Our body’s response to stress includes muscle contraction which can further add to your discomfort with headache, back pain, muscle pull and high blood pressure. Hence, relaxing your muscles by deep breathing lying down with closed eyes or sitting with the form head support is almost always a better idea to deal with stress. 

  • Meditation: Regular meditation can help you feel more calmer about your day-to-day stressors and help you overcome the physical symptoms related to stress.  

  • Physical exercise: Physical exercise is an effective and healthy way to manage stress. Exercise releases endorphins, which are hormones that make you feel happier and more relaxed. It can also help to reduce the levels of cortisol, a hormone associated with stress. Regular physical activity can also improve your sleep quality, which is essential for managing stress levels. Exercise can be as simple as taking a walk or doing some stretching exercises at home. It doesn t have to be strenuous or time-consuming; even small amounts of physical activity can have positive effects on your mental health and well-being. Regular physical exercise can help you to maintain a healthy lifestyle and reduce the impact of stress on your life. 

  • Time management skills: With effective time management, you can better prioritize your tasks, manage your workload, and ensure that you get the most out of each day. It also helps to reduce stress by providing a sense of control over your time and helping to avoid procrastination. Time management skills involve setting goals, creating a plan of action, breaking down tasks into smaller chunks, scheduling time for yourself and others, delegating tasks when possible, eliminating distractions, and monitoring progress.  

  • Positive Thinking: It is a powerful tool that can help us manage stress in our lives. It helps us to focus on the positive aspects of a situation and to think more rationally and objectively about difficult situations. With positive thinking, we can gain control over our thoughts and emotions, which can lead to better decision-making and less stress overall. Positive thinking also helps us to stay motivated and productive even when faced with challenges or setbacks. By embracing a positive outlook, we are better equipped to handle stressful situations with grace and resilience. 


By now you should be able to tell that stress occurs normally as well however you 
should not allow it to obstruct your performance. To reduce the daily stress allow 
yourself to spend time with your family and friends whenever possible and not 
think too much about going on vacations whenever time and resources permit. 
Researchers say that a good vacation helps us to reconnect with ourselves operating as 
a vehicle for self-discovery and helping us to get back to feeling our best. In fact, 
people who take regular time to relax are less likely to experience burnout thereby 
becoming more creative and productive than their overworked under-rested 




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