How to manage stress in the modern world?

I feel that I must be one of the luckiest guys in the world I know. Ironically, it has to do with being stressed out during the earlier part of my career. 

The usual approach to the subject of stress is that it is a bad thing that must be “managed”, if not eliminated, at all costs. Living with stress can be difficult as it can interfere with your daily life and affect you immensely. Only by approaching it the right way can you manage it, overcome it and reduce the risks of harm it causes. 

However, when you take a class on stress management and learn stress reduction techniques such as deep breathing, mindfulness meditation, progressive muscle relaxation, yoga, tai chi, journaling, time management, and visualisation, you will find out how much stress management can help transform your life. 

The Importance of Stress Management

Managing stress is critical for our health and well-being, but this is much easier said than done. We all live busy lives. Working hours are growing, and the rise of remote working means it can be impossible to escape work even when at home. The rising cost of living means many of us have to work twice as hard just to stay level. It is where stress reduction has to happen rather than going on with busy modern lifestyles.

So, how can you manage stress? Read below to know more. 

Identify the cause of Stress

Many things in the world can cause stress. To control your stress, you must first identify what is causing it. You may feel stressed because of your job, co-workers, the commute, money or even family. Only if you identify the cause will you be able to eliminate it.

But, if you can’t identify what is stressing you out, try to keep a stress journal and write down all those moments that made you anxious. This way, it can be easy to identify the patterns and triggers that cause stress. 

You can also seek the help of an expert counsellor or psychologist to identify the underlying causes of your stress and develop strategies to eliminate it.

Always have a positive mindset

Having a positive mindset is one of the many ways to reduce stress. By maintaining a positive mindset, you will feel less critical of yourself and the world around you. It will help you reduce your stress level. 

Follow Guided Meditation

Guided meditation can be considered one of the most effective stress management practices. Guided meditation is a practice where you pay attention to the present moment in a non-judgmental disposition. Practising guided meditation is an effective way to reduce the stress that may occur daily. 

Exercise Regularly

Relaxing your body and muscles can help reduce stress, and the most effective way to do this is by exercising regularly. Physical exercise can improve the overall quality of your life and can uplift your mood. 

Beginners can engage in lighter workouts lasting for approximately 20-30 minutes. 

Maintaining a Balanced Diet

Apart from regular exercise, make sure that you follow a balanced and healthy diet as well. Having your meals on time can also help you improve your health, and it can also help you control your mood. 

Getting Enough Sleep

Getting enough sleep can help you relieve stress. When you sleep, your body naturally reduces the amount of cortisol and other stress hormones released. Getting enough sleep can significantly reduce anxiety and improve your ability to process and cope with stress.

Say No to Excess Pressure

At your workplace, your focus will be on meeting the targets and completing the tasks before the deadline. Make sure that you pace your work time and activities accordingly. Else, as the deadline nears, the pressure will mount. Excess pressure adds more stress to your mind, and you will be unable to perform well. Often, you may end up underperforming because of this pressure. 

The best way to manage your stress at your workplace is to focus on the task at hand and complete it thoroughly before moving on to the next one. This way, you can keep track of what you have completed. 

Reducing Screen Time

Technology is rapidly advancing in today’s world; so is our reliance on it. We often spend more time staring at screens than spending quality time with our loved ones. Research has indicated that prolonged screen time can elevate stress levels in individuals. 

Modern-day individuals tend to prioritise social media over spending time with their family and friends, resulting in eye strain and disrupted sleep patterns, especially when using devices for extended periods at night. It can also lead to other conditions like addiction.

Reducing screen time can help reduce your stress levels. It can help you focus at your workplace and be calmer and more composed with your loved ones.

Make time for hobbies

Apart from doing your everyday chores, you must keep some time aside for your hobbies. It can be reading, knitting, watching movies, listening to music or anything else. Giving some time to your hobby can help you reduce your stress. 

Medically reviewed by Dr Sunitha MBBS, DPM (NIMHANS), DNB

Dr Sunitha serves as the Chief Psychiatrist at Agan Health Trichy. She specialises in Adult Psychiatry, and her fields of interest include consultation liaison psychiatry and women's mental health. With over 15 years of experience in the field of mental healthcare, Dr Sunitha has been instrumental in positively transforming the lives of many in Tamil Nadu. She is also a consulting psychiatrist at some of the reputed mental health institutions in Tamil Nadu.