Introduction: How to combating and avoid from stress
In today’s time, every other person is a victim of stress.Health problems, work pressure, domestic problems, and other small everyday problems are the reasons why our brains get tired.If we ignore daily stress, then it not only becomes a problem for us but also has a bad effect on our health.
It is also important to relieve stress and Deal with it because when we face it, it hurts our body and mind. Avoiding and understanding stress it is also important because when we face it, it hurts your body and mind.
If we do not reduce the stress level, we may face serious health issues.
But the good thing is that there are some good ways to avoid stress. In this article, we will tell you about some stress relieving techniques that will help you to relax your mind.
These methods are simple but very effective. So let’s know About Stress Relieving Techniques.
Understanding Stress and Its Impact
What is Stress?
Stress is a natural feeling that occurs when we face a challenge, threat, or pressure.When we feel stressed, our body goes into “fight or flight” mode, releasing stress hormones like cortisol and adrenaline. A short period of stress improves our focus, but if it continues for too long, it harms our health.
Types of Stress
Acute Stress – This is short-term stress that occurs at some point due to a challenge, such as stress before an exam, or nervousness in front of someone.
Chronic stress – This is long-term stress caused by life issues such as relationship problems, financial problems. Chronic stress is very dangerous for health.
The impact of stress on our lives
If stress is not treated on time, it can ruin mental and physical health.
✅ Effect on Mental Health:
Anxiety and depression increase, memory becomes weak, one is unable to focus on any work, irritation increases
✅Effect on physical health:
It can cause many diseases such as headaches, high blood pressure, heart disease, compromised immune system, indigestion, stomach pain, and sleeplessness.
How Stress Affects Our Daily Life
When stress increases, we lose productivity, we make wrong decisions, misunderstandings start to arise in relationships, and we are not able to take care of ourselves. Therefore, stress management is very important so that we can live a balanced and happy life.
Effective Stress-Relieving Techniques
To cope well with stress, we need to make physical, mental, and lifestyle changes in our daily routine. Here are some scientifically proven stress relieving techniques that will help you relax.
Physical Techniques
✅ Exercise and physical activity
Regular exercise reduces stress hormones (cortisol) and releases happy hormones (endorphins) that improve your mood. You can try these Stress Relieving Techniques.
✅ Walking/jogging
A walk in the fresh air in the morning relaxes the mind. Yoga and stretching – It relaxes both the body and the mind. Sports is a great Stress relieving Techniques.
✅ Deep Breathing Exercises
When you do deep breathing, your nervous system comes into control and the heart rate slows down. These are some deep breathing exercises
4-7-8 Method
Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Box Breathing
Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, then repeat.
✅ Progressive Muscle Relaxation (PMR)
This method is very good for relieving tension. In this, you can tighten and relax every muscle group of your body, for example: First tighten your fists, then relax. Then tighten your shoulders, then release them. Similarly, relax your legs, face and every part of the body.
2. Mental & Emotional Stress Relieving Techniques
✅ Meditation and Mindfulness:
By doing meditation, the mind becomes calm and overthinking is reduced. You can try the guided meditation or simple mindful breathing: Stop the eyes and pay attention to your breathing. Think about negativity but don’t react to it.
✅ Journaling and Expressive Writing:
Writing your thoughts is the one of best Stress relieving Techniques. Write 3 things daily for which you are thankful. Maintain a Stress Diary.
✅ Cognitive reframing (positive thinking)
Changing negative thoughts to positive ones is the best way to avoid stress. Example:
❌ “I won’t be able to do this.” →
✅ “I will try and gradually improve.”
3. Lifestyle & Habit Changes (Adopting Healthy Routines)
✅ Better Sleep Routine
If you do not sleep properly, your stress cannot be reduced.
To sleep properly:
Sleep at the same time daily.
Turn off your mobile or laptop 1 hour before bed time.
Take herbal tea and relax.
✅ Healthy Diet & Hydration
Your diet has an effect on your stress level.
Foods that reduce stress:
Omega-3 foods – like walnuts, salmon, flaxseeds.
Magnesium-rich foods – like spinach, banana, dark chocolate.
Probiotics – like dahi, kimchi, fermented food.
Avoid:
Excess caffeine, sugar, junk food.
4. Social and recreational techniques (spending time with friends and nature)
✅ Spending time in nature
Nature eliminates stress hormones and refreshes you.
Going for a walk, watching the sunrise or gardening, walking barefoot on the grass are also helpful
✅ Spend time with friends and family:
Sharing your problems with a close friend or family member automatically relieves stress. Social support is a great weapon against stress.
✅ Make time for hobbies and creativity
Do activities you enjoy that relieve your stress, such as: Painting or sketching Cooking or gardening Reading or writing
✅ Laughter Therapy (Laughter is essential!)
Laughter is a natural stress reliever. Laughing with friends or remembering a funny scene relieves stress.
Conclusion
Stress management is a lifestyle change, it is not necessary that every technique should be applied to yourself immediately. Implement it gradually on yourself, no matter what technique you say, try it Try one technique today and feel the difference yourself!
When to Seek Professional Help
Stress is normal but when it starts affecting your relationship or personal life then it becomes necessary to seek the help of an expert. It is not necessary to find a solution to every problem on your own, sometimes you have to take the help of experts.
1. Signs That You Need Professional Help (When you might need an expert)
If you are experiencing these symptoms for a long time, then it is important to talk to a therapist or counselor:
✅ Constant Anxiety and Overthinking
If you feel stressed about every small thing, have negative thoughts all the time, then it is important to seek help from an expert
✅ Feeling like depression
If you are always tired, demotivated or sad, the things you liked earlier don’t seem good to you anymore, or you feel like crying all the time without any reason, then it is important to consult an expert
✅ Severe Sleep Issues (Insomnia or Excessive Sleeping)
If you are unable to sleep due to stress at night or you have to get up repeatedly, or you remain tired all day due to stress and feel sleepy, then also it is necessary to take help from some expert
✅ Physical Health Issues Without Medical Reason
Headaches, stomach pain, body pain, if it is due to stress and the doctor has also done tests but no reason is found, then it is necessary to contact an expert
✅Anger Issues or Irritability
If you have got angry without any reason with your friend, colleague or any family member and are getting angry on small things, then it is necessary to seek help from an expert
✅ Addiction or Unhealthy Coping Mechanisms
If you feel like resorting to drugs, smoking, alcohol to relieve stress and you feel that you cannot live without these, then it is necessary to take the help of an expert.
✅ Self-Harm or Suicidal Thoughts
If you feel that your life has no meaning or you are thinking about harming yourself or committing suicide, this is a very serious condition and it is important to talk to a professional immediately.
2. What type of professional help is available?
If you feel that you are not able to relieve stress, then you can take help from an expert in these
🔹 Therapist/Counselor
These are best for understanding your emotions and converting them Therapy (CBT) is a popular therapy that helps in converting negative thoughts into positive ones.
If you have severe anxiety or depression, a psychiatrist can give you medication which will help you relax
🔹 Support Groups
Sometimes talking to people who are in the same situation is very beneficial. Online or offline support groups can provide you emotional support
🔹 Life Coach/Stress Management Coach
If you need a strategy to balance your life and handle stress, you can take guidance from a professional coach.
3. Seeking help is not a weakness!
Many people say they are afraid to seek professional help. They think “what will people think” or that we have become self-sufficient. Just as we seek help from a doctor for a fever or an injury, it is also normal to seek help from a therapist for depression.
🛑 Self-care does not just mean handling everything yourself, it also means taking help when needed! If you or a close friend/family member of yours is going through stress or depression, encourage them to take professional help without hesitation.
any questions or need advice, feel free to contact us
