Stress is now part of our daily lives and has become more frequent over the past few decades. Technological development, the ever-increasing demands in work and everyday life, and also social media hurting your mental health—these all contributed to the widespread occurrence of mental stress.
Stress can be caused by being constantly exposed to deadlines, news, and deadlines that limit their chances to relax deeply. When stress continues to linger over a long period of time, then it can become chronic. Stress that is chronic can have negative consequences for the body as well as the mind, causing issues like sleeplessness and digestive issues, as well as depression, anxiety, and stress. There are a variety of causes that cause stress that we face in today's world.
The Deloitte Global 2020 Millennial Survey revealed that among millennials and Gen Z in India, work-life balance, mental health, and job security are the major stressors. These findings were supported by the Deloitte reports that were done later when it was reported that young professionals are under tremendous pressure due to the impact of economic environment.
Furthermore, research done specifically in the Indian context has identified that pressure in the academic field, particularly among students preparing for national-level examinations, is a major source of stress.
A research study that was carried out in the Indian Journal of Psychiatry in the year 2019 showed high levels of stress among medical students and identified factors such as workload, performance, and fear of failure as the main causes. Additionally, the demise of support systems in traditional ways and the increase in urbanization and the emergence of inequality in the economy have all led to an increase in stress in India.
It's a natural element of the human experience; however, excessive stress could affect your temperament, health and even your relationships. However, there's a solution! You can do it. With the right stress busters, you will be able to lower the stress in both your body and mind. In turn, you'll be able to be relaxed and calm.
The reason why stress management is important
Stress can affect all of us. When it becomes chronic stress, the stress can cause disorders like anxiety and depression, heart disease as well as a weak immune system. As an example, the American Psychological Association (APA) has stated that chronic stress is a risk factor for blood pressure, obesity, and diabetes (APA, 2021). Managing stress isn’t just about feeling good. It is to ensure that one has better mental and physical health.
Also Read: Differentiating Stress, Anxiety, and Depression: A Helpful Guide
Simple and Effective Stress Busters
You do not require a good plan to help you relieve stress. These simple techniques can help you feel better fast.
1. Deep breathing: Relax your nerves within moments. One of the most effective ways to control stress is deep breathing. According to Ma and co. (2017) Slow breathing, also known as deep breathing, may help decrease heart rate as well as blood pressure. This makes the individual feel more relaxed.
How to Try It?
- Inhale for four seconds with your nose.
- Hold your breath for four seconds.
- Exhale for six seconds through your mouth.
- Do this for a few minutes. This technique tells the brain to relax. It is a way of achieving calmness during the course of a stressful event.
2. Exercise: Research has shown that exercise is an effective stress reducer. The exercise produces endorphins which are feel-good hormones that boost mood and lower anxiety levels. An investigation conducted carried out by Harvard Medical School indicated that moderate exercise, for 30 minutes, helps manage depression and anxiety (Harvard Health 2020).
Best Stress Busters Exercises for Stress Busters
- Walking or jogging
- Yoga or stretching
- Dancing
- Strength training
Even a short workout can help you feel better.
3. Mindfulness and Meditation: Mindfulness is the ability to be aware of the present without making any judgments on it. You can achieve mindfulness through meditation. Researchers at Johns Hopkins University have found that mindfulness meditation reduces symptoms of anxiety and depression (Goyal et al., 2014).
Simple Stress Busters Meditation Technique
- Sit in a quiet place and make sure you are comfortable.
- Sit comfortably, close your eyes, and take a few slow breaths.
- Focus on your breath.
- If your mind starts to wander, then bring it back to the breath without having to think too much about it.
You will see the results if you practice it for 10 minutes a day.
4. Laughter as the Best Natural Medicine for Stress Busters: Laughter decreases the level of stress hormones and increases the level of endorphins. In the Psychosomatic Medicine journal, Bennett et al. (2003) observed that humour reduces cortisol levels and makes people feel less stressed.
How to Try It?
- There are ways to add more and more laughter to your daily routine, say by watching comedy movies, stand-up comedy, serials, and so on.
- Spend time with people who make you laugh.
- Read a comedy book. As Charlie Chaplin once said, “A day without laughter is a day wasted.”
5. Sleep: Recharge Your Mind and Body Stress is caused by lack of sleep. The National Sleep Foundation recommends 7–9 hours of sleep for adults. This is because lack of sleep makes people feel anxious and grumpy (NSF, 2021).
Tips for Better Sleep
- Stick to your schedule.
- Avoid using electronics before sleeping.
- Develop a pre-sleep routine.
- Quality sleep enhances the ability of the brain to cope with stress.
6. Connect with Others: Speaking to friends or family can help. According to the study conducted and published in PLOS ONE, social support reduces cortisol levels and makes people feel less stressed (Heinrichs et al., 2003).
Ways to Stay Connected
- Make a phone call or use video conferencing with a friend or family member.
- Join a group. Spend time with people you know and who can support you. This is because families and relationships are an excellent way of relieving stress.
7. Music: Let the Rhythm Soothe You: Music has a direct effect on the level of stress found in people. The 'Trends in Cognitive Sciences' article established that soft music lowers cortisol levels and heart rate (Chanda & Levitin, 2013).
- Listen to music that is soothing, such as classical or sounds of nature. Sing along to your favourite songs. Play an instrument. This can help improve your mood and relieve tension.
- You can also join a sound therapy course for improove mental health.
Check Out: Discover Your Stress Level
Final Thoughts
Take small steps every day. Stress is a part of life, and you don’t have to let it run your life. Using deep breathing, exercise, mindfulness, laughter, and social support, one can remain calm and content in life. As the Dalai Lama once said, “If there is a solution to a problem, there is no use in being concerned.
If there is no solution to a problem, then there is no use in worrying about it.” Begin with one technique today. It is possible to achieve substantial stress reduction and peace in your life through small changes.
At The Mind Therapy, we help you find a sanctuary from these overwhelming digital influences. Our holistic healing center focuses on empowering you to regain control over your mental well-being.
Our mental health and wellness therapy programs are designed to address the underlying issues caused by social media distractions, such as anxiety, depression, and sleep disturbances. Whether through our in-person sessions or online therapy counseling, we ensure personalized support from the best therapist in Delhi, offering guidance and healing through mindful practices.
