15 Effective Stress Management Strategies for a Healthier Life

Stress is present in various aspects of our lives and continues to be a popular topic in research. Stress is understood as a discrepancy between the physical or psychological demands to be met and the available resources, such as the biological, psychological or social systems required to remove the discrepancy. It has two components: the physical component, which includes direct bodily changes, and the psychological component, which includes the individual perception of life events. 

Stress takes diverse forms. It may manifest as frustration when the pursuit of the desired goal is left in between or as conflict when we feel stuck between competing choices. Stress may also be seen as the pressure created by the societal expectations or behavioural demands of a circumstance or as the changes created by the noticeable life events that require an individual to readjust, such as marriage and starting college. 

While we all experience stress, how we respond to it makes a difference and impacts our overall well-being. The inevitability of stress in life encourages individuals to avoid its negative impacts by effectively managing stress. Stress management refers to applying specific techniques, programmes or strategies for dealing with stress-inducing environments and the mental state of being stressed. Let us explore some of the evidence-based stress-relieving activities that promote a healthy way of living.

According to Clinical Psychologist Sana Kulsum Naqushbandi, It’s true that stress can stem from various sources, both in personal and professional life. In personal life, challenges like family issues or health problems can certainly contribute. For example, when someone in the family isn’t well or a child is facing behavioural issues, it can understandably lead to stress. Similarly, in professional life, dissatisfaction with work quality or feeling stuck in a job for financial reasons rather than personal fulfilment can be stressful. These factors can affect our sleep, concentration, and overall ability to function well. Stress can indeed hinder our engagement in physical exercise, which ironically is beneficial for reducing stress levels. It can also impact our diet, social interactions, and overall well-being, affecting us physically, mentally, and socially. To manage stress effectively, it’s important to identify its sources and find ways to address them. This might involve seeking support from loved ones, making changes in work or lifestyle, practising relaxation techniques, or seeking professional help if needed. Taking proactive steps to manage stress can significantly improve our quality of life. 

Read More: Understanding Stress: Types, Causes, and Coping Strategies

1. Exercise to Thrive 

Regular exercise is an essential health behaviour, helping one maintain physical and mental health. The recommended exercise for normal adults is at least 30 minutes of daily moderate-intensity activity or 20 minutes of vigorous/aerobic activity (running, swimming, rope jumping, bicycling) three days a week. It has physiological and psychological benefits. For instance, it results in improved mood, good emotional well-being, an increased sense of self-efficacy and enhanced cognitive functioning, allowing one to better cope with stressful events. 

2. Eating Healthy 

Your daily diet impacts how you feel, physically and mentally. For instance, researchers report that consuming processed food products is associated with experiencing more stress. Often, stressful events also result in emotional eating, dampening our mood and harming our health. Being mindful of your diet by eating more nutritious whole foods such as vegetables, fruits, nuts, fish, and the like will increase stress resilience.

3. Sleeping Well 

Sleep is the most abused health habit. Getting 7-9 hours of sleep daily is recommended, which can be difficult when your mind is full of stress-inducing thoughts. Sleep helps recharge our mind and body such that our sleep quality and quantity determine our ability to cope with stressful events as it impacts our mood, concentration levels and overall well-being. You can sleep well by maintaining a sleeping schedule, limiting screen time at night, sleeping in a noise-free and cool room and listening to calming music.

4. Journaling Gratitude 

Gratitude is a two-step process consisting of recognising the presence of a positive outcome and attributing it to the external source responsible for it. Gratitude journaling is the process of maintaining a log of or counting the “blessings” one feels bestowed either daily or weekly. These blessings may be any number of things one feels grateful for in the day. Expressing gratitude is positively associated with well-being, happiness, life satisfaction, and good mood and is negatively associated with depressive symptoms. 

5. Guided Imagery 

Guided imagery is a facilitated exploration of an image of a comfortable, safe space through the stimulation of sensory modalities. Here, you use symbolic images representing common life challenges to develop insights, promote healthy behavioural changes and direct physiological relaxation. Studies show that guided imagery effectively facilitates thought control, immense relaxation and stress management, reducing students’ examination anxiety. It also increases concentration and reduces the physiological impact of stress.

6. Progressive Muscle Relaxation 

Developed by Edmund Jacobson in the early 1920s, progressive muscle relaxation is a popular stress reduction technique. It includes the physical component of sequential tensing and relaxation of muscles from head to toe and the mental components of mindfully paying attention to the feelings associated with muscle tensing and relaxation. It reduces anxiety as a stress response, improves sleep quality and concentration and creates a pleasant mental state. Progressive muscle relaxation is similar to the conditioning process in which the typical stress response of tensed muscles is paired with simultaneous muscle relaxation.

7. Grounding Yourself 

The mindful 5-4-3-2-1 sensory grounding technique includes listing five things they can see, four things they can touch, three things they can hear, two things they can smell and one thing they can taste. The practice of directing all of the attention to the present moment leads to gathering chaotic thoughts together and putting them on the back pedestal of the mind, even for only five minutes. Grounding makes one feel more physically and emotionally supported to deal with the ongoing stressors. 

8. Limiting Screen Time 

With smartphones and laptops constantly competing for our attention, we feel overwhelmed with the amount of information we force ourselves to consume every second. Research has linked increased screen time with reduced psychological well-being, poor quality of sleep and higher stress levels, making it necessary for us to monitor our technology use. 

9. Becoming Assertive 

Having an assertive approach towards challenges is an effective method to reduce stress and improve our well-being. It is important to say “no” when you know committing to new responsibilities will increase your stress levels, leaving you overwhelmed. One can be assertive by being selective about the opportunities they accept and setting concrete boundaries, such as being straight with people who cross lines. 

10. Bonding with Nature 

You might experience a sense of calm by spending time in nature, taking a walk or gardening. Researchers report that spending around 10 minutes outside improves mental health, reducing your stress levels and improving your mood. Spending time in natural settings has physical and mental benefits, proving an effective stress management technique.

11. Maintain Strong Relationships

Social support buffers the negative impact of it. Strong, healthy bonds with friends and family provide physical and psychological support during stressful life events. Spending quality time with like-minded people improves one’s mood, gives us a non-judgemental space to express our thoughts and emotions, and reduces our stress levels. One can also join social support groups, diverse clubs and volunteer groups if one lacks a support system and build it by engaging with people with similar interests. 

12. Becoming Artistic 

Letting your inner artist free can be a creative way of relieving stress. At times, verbalising your emotions might seem too difficult and turning to creative, artistic ways of expressing yourself, such as drawing and painting, leads to an improved mood and a relaxed state of mind. Adult colouring apps and books have become famous, proving to be effective stress relievers. 

13. Take Control of Time 

Often, stress builds up with the ticking of time. Poor time management disrupts work-life balance with us compromising on our health to finish deadlines and consequently feeling extremely stressed. We can better manage our time by prioritising our tasks, setting attainable goals, never over-committing ourselves and working smart by delegating responsibility. 

14. Have Fun 

In the hustle and bustle of life, making time for leisure activities is a fun way to reduce stress. We all have interests that bring us immense joy, such as reading novels, playing instruments, travelling and the like. Engaging in these hobbies provides a positive outlet to relieve stress and approach challenges with a fresh mindset. 

15. Having a Positive Mindset 

One can better manage stressful events by developing a positive mindset towards ourselves and the events. Often, the tendencies of catastrophizing events and criticising and doubting ourselves prevent us from acknowledging the positives in our lives. Positive self-talk combined with self-compassion helps one process their emotions and take adaptive actions to reduce stress. 

According to Counseling psychologist Elaya Raja Managing stress constructively is crucial in today’s fast-paced world. It’s about changing our perspective towards stressful events, whether they involve loss, financial difficulties, societal pressures, or personal expectations. By modifying our thought processes positively, we can build resilience at a fundamental level, reducing the likelihood of getting overwhelmed by stress. When stress does occur, it’s important to have healthy coping mechanisms in place. This might involve talking to a trusted friend, making lifestyle adjustments, or seeking professional guidance. Importantly, individuals should take responsibility for managing stress in constructive ways, avoiding quick fixes like substance use or risky behaviours such as reckless driving.

Parental support plays a significant role in nurturing emotional resilience from an early age. Teaching children how to manage emotions and stress can lay a solid foundation for their future well-being. Additionally, focusing on adequate sleep and a balanced diet contributes biologically to better stress management. Mindfulness practices can also be beneficial for staying grounded and managing stress effectively. By staying present in the moment and cultivating self-awareness, individuals can navigate challenges with greater clarity and composure. Ultimately, proactive and positive approaches to stress management enhance overall quality of life and well-being.

Read More: Meditation for Anxiety: Stress Reduction and Emotional Balance

It is recommended to try multiple stress-relieving strategies to identify the best fit for yourself. Engaging in the chosen activities daily, even for a few minutes, might help you feel better and stress-free. Regular practice of adaptive stress management activities forms the building blocks of a healthy lifestyle wherein you can overcome daily challenges without facing burnout. 

FAQs 

What is stress? 

It is understood as a discrepancy between the physical or psychological demands to be met and the available resources such as the biological, psychological or social systems required to remove the discrepancy. 

How does stress manifest?

It takes diverse forms. It may manifest as frustration or as conflict. Stress may also be seen as the pressure created by societal expectations or as the changes created by noticeable life events. 

Why is stress management important? 

While all of us experience stress, how we respond to it makes a difference and impacts our overall well-being. The inevitability of it in life encourages individuals to avoid its negative impacts by effectively managing it.

How to manage stress? 

It is recommended to try multiple stress-relieving strategies to identify the best fit for yourself. Maintaining a healthy lifestyle by exercising daily, eating healthy and sleeping well helps reduce it. Several other activities such as expressing gratitude, having fun, managing time and becoming assertive also relieve stress.