Five Tips To Reduce Stress

Stress—it’s the big bad wolf of the present. Everyone’s heard of it and is scared of encountering it.

But for better or for worse, stress is a part of life. Jobs, relationships, finances, or pandemics—nobody is exempt from stressful experiences. And while stress tends to get a bad reputation, it can be helpful in small doses (called ‘eustress’). It can increase motivation and improve your ability to do a task. 

It’s when stress levels become so unmanageable that it becomes a problem. Unchecked stress (called distress) can take a toll on your everyday functioning and can impact your physical and mental health. You might feel uncharacteristically irritable, tense, or keyed up. Your sleep and energy levels might also get affected. In the long run, high levels of stress have also been linked to premature ageing, increased risk of heart disease and a compromised immune system.

Managing stress can help you better navigate both personal and professional challenges. Here are five actionable tips to help you better manage your stress. 

Also read: How Does Anxiety Affect Your Physical Health?

Reframe stress

Most people view stress as something to be avoided. But reframing stress to thinking of it as a helpful tool can make it feel a little more manageable. An interesting study conducted at Harvard University found that people who were taught to think of stress as something useful went on to perform better on various tests. This study (and others like it) concluded that how one perceives stress is closely linked to how stress impacts them. Reframing stress can look like reminding yourself that your physical response to a difficult situation (increased heart rate, sudden burst of restless energy) is actually your body working hard to prepare itself for the task at hand. Another way could be to think of a stressful situation as an opportunity for growth and to learn more about yourself. 

Figure out what you can control

Stress can be overwhelming. Taking some time to figure out what you can and can’t control during a stressful situation can help. For example, you cannot control the questions that might be asked on a test, but you do have a say in how you prepare for it. By redirecting your energy and focus towards things that are within your control, you can gain a sense of direction and purposefulness. You can also begin to see change. Try using Stephen Covey’s Circle of Influence as a way to practise this skill.

Make some time for yourself

Stress is often linked with numerous responsibilities. Do this, finish that, the list is endless. Taking some time to engage in activities that you enjoy can combat the effects of stress. Creating some art, playing a sport, going for a walk, and spending time with a loved one (or pet!) can all be some ways of taking some time out for yourself. Remember, the goal is not to do things ‘perfectly’ or for a long duration of time. Even 10 minutes of ‘me-time’ can be better than none.

Try mindfulness

When you’re stressed, your thoughts are most likely racing ahead in time thinking of all the things you need to do (finish that report, have that difficult conversation). Mindfulness, on the other hand, is the act of being fully present in the moment. Practising mindfulness can help you metaphorically hit pause on the flood of thoughts and tasks. It can help your body relax and allow you to connect with yourself and your environment. Progressive Muscle Relaxation, Guided Meditation, and Mindful Walking are some ways of introducing mindfulness into your daily life.

Seek Professional Help

Michael Scott once said—“The stress of my modern office has caused me to go into depression.”

Although The Office is best known for its humour, its dialogue makes a good point. High levels of unchecked stress can take a toll on your mental health. Conditions such as depression and anxiety are also more likely to occur after a stressful event. If you or somebody you know is experiencing stress, reaching out to a mental health professional can help. A qualified mental health professional can help you identify your stressors and can equip you with personalised tools to manage them. 

Also read: How Are Anxiety Disorders Treated?

Stress is an inevitable part of our lives. But that doesn’t mean that it has to be something that is dreaded. Armed with the right techniques, you can learn to manage your stress levels and even use them to optimise your performance.