As the year begins with new aspirations and hopes, it is commonplace for individuals and organisations to set new goals for the year. In pursuant of these objectives, we usually stretch ourselves beyond reasonable limit and encounter stress. While a few experts claim that small doses of stress are good for us, it can cause big problems when it becomes too frequent.
Cleveland Clinic defines stress as a natural human reaction that happens to everyone. The medical journal asserts that the body is designed to experience stress and react to it. Stress is the body’s physical and mental response to changes and challenges, aka stressors. Stressors can also be positive or negative. For instance, getting a new job or losing a job can both cause stress.
These stress responses help your body adjust to new situations. Stress can be positive—keeping you alert, motivated, and ready to avoid danger. For example, if you have an important test coming up, a stress response might help your body work harder and stay awake longer. However, stress becomes a problem when stressors continue without relief or periods of relaxation.
A phenomenon that affects not just our mental state; prolonged stress affects our physical well-being. When the body undergoes any form of stress, it produces the hormones cortisol, epinephrine, and norepinephrine in larger quantities. These trigger physical reactions, including increased blood pressure, increased breathing pace, tensed muscles, and insomnia due to a heightened state of alertness.
However, excess production of cortisol hormone in the body suppresses the regular functioning of the immune, digestive, and reproductive systems.
According to a recent annual stress survey by the American Psychological Association (APA), the most common stressors globally were employment and money.
Some people can experience several stressors in a row or at once without this leading to a severe stress reaction. Others may have a stronger response to a single stressor.a
An individual who feels as though he or she do not have enough resources to cope will probably have a stronger reaction that could trigger health problems. Stressors affect individuals in different ways.
Here are seven tips for effective stress management:
Exercise
Regular physical activity has profound benefits for managing stress. A 2018 systematic review published in Frontiers in Behavioral Neuroscience examined animal studies and found that exercise reduces stress-induced memory impairment. The findings suggest that exercise can counteract the negative effects of stress on the brain, particularly in areas responsible for learning and memory.
While human studies are still needed for confirmation, existing research on humans also highlights exercise as a means to lower cortisol levels and enhance mood. Engaging in activities such as walking, swimming, or cycling can improve resilience against stress.
Reduction of alcohol, drugs, and caffeine intake
Alcohol, recreational drugs, and excessive caffeine consumption can exacerbate stress rather than alleviate it. Research published in the Journal of Psychopharmacology indicates that high caffeine intake may increase anxiety and stress reactivity in sensitive individuals. Similarly, alcohol, though often used as a temporary escape, disrupts sleep and interferes with the body’s natural stress recovery processes, as noted in a review by the National Institute on Alcohol Abuse and Alcoholism. Reducing or eliminating these substances can help create a more stable emotional and physiological state.
Nutrition
A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats supports the body during times of stress. Numerous studies emphasise the role of micronutrients such as magnesium, zinc,a vitamins C and B-complex in regulating the stress response and maintaining immune function. Conversely, diets high in processed foods and sugar are linked to increased inflammation, which can worsen stress-related symptoms. Prioritising a nutrient-dense diet promotes physical and mental resilience.
Priority management
Organising tasks and setting priorities can help reduce feelings of being overwhelmed. A study in Applied Psychology: An International Review,aq found that effective time management correlates with lower stress levels and higher life satisfaction. Creating a daily to-do list with clear priorities allows individuals to focus on time-sensitive tasks and celebrate completed tasks. This approach shifts attention from unfinished tasks to accomplishments, providing a sense of control and achievement.
Time for self-care
Setting aside time for relaxation and personal interests is essential for stress management. A study from the Journal of Occupational Health Psychology highlights the importance of leisure activities in reducing stress and preventing burnout. Engaging in hobbies, spending time in nature, or simply resting helps the brain recharge, enabling better-coping mechanisms for stress.
Breathing and relaxation techniques
Techniques such as meditation, yoga, and massage have well-documented stress-reducing effects. A randomised controlled trial published in Psychoneuroendocrinology found that mindfulness meditation and deep breathing significantly lower cortisol levels, blood pressure, and heart rate, promoting relaxation. Yoga, in particular, combines physical activity with mindfulness, which improves stress resilience over time. Practicing diaphragmatic breathing or progressive muscle relaxation can be immediately calming.
Talking and social support
Sharing worries with trusted individuals provides an emotional outlet and reduces feelings of isolation. Research in Stress and Health demonstrates that social support buffers the negative effects of stress and improves coping strategies. Friends, family, or colleagues can offer new perspectives and practical solutions to stressors.
Notwithstanding the stress management tips given, it is advised to seek professional consultation first.
