Facts and Tips for Managing Stress
Struggling with stress? Learn how to recognize the signs, understand the health impacts, and discover practical tips—from breathing exercises to better sleep—to manage stress and improve well-being.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 13th Aug, 2025
Introduction
Stress is something we all experience at some point in our lives. Whether it's due to work, relationships, health concerns, or daily responsibilities, stress can take a toll on both our mental and physical well-being. The good news is that with the right knowledge and strategies, stress can be managed effectively.
In this article, we’ll explore what stress is, its effects on health, and practical tips to help you cope better.
Understanding Stress
Stress is the body’s natural response to challenges or demands. In small doses, stress can be helpful, it keeps us alert and motivated. However, when stress becomes chronic (long-term), it can harm our health.
Common Causes of Stress
Work pressure
Financial worries
Family or relationship issues
Health problems
Major life changes (moving, job loss, divorce)
Overcommitment (taking on too many tasks)
How Stress Affects Your Health
Chronic stress can lead to:
Physical problems: Headaches, muscle tension, fatigue, high blood pressure, weakened immunity.
Emotional issues: Anxiety, irritability, depression, difficulty concentrating.
Behavioral changes: Overeating, lack of sleep, social withdrawal, unhealthy habits (smoking, excessive drinking).
Signs You Might Be Overstressed
Recognizing stress early helps in managing it better. Watch out for these signs:
Feeling overwhelmed or constantly worried
Trouble sleeping or sleeping too much
Frequent headaches or stomach issues
Loss of interest in activities you once enjoyed
Increased anger or frustration
Difficulty focusing or making decisions
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Effective Ways to Manage Stress
Here are some practical tips to help you reduce and cope with stress:
1. Practice Relaxation Techniques
Deep breathing: Take slow, deep breaths to calm your mind.
Meditation: Even 5-10 minutes of mindfulness can help.
Yoga or stretching: Helps relax muscles and improve mood.
2. Stay Physically Active
Exercise releases endorphins (feel-good hormones) that reduce stress. Try:
Walking, jogging, or dancing
Swimming or cycling
Strength training
3. Maintain a Healthy Diet
What you eat affects your mood. Include:
Fresh fruits and vegetables
Whole grains, nuts, and seeds
Lean proteins (fish, chicken, beans)
Avoid excessive caffeine, sugar, and processed foods.
4. Get Enough Sleep
Poor sleep worsens stress. Aim for 7-9 hours of quality sleep by:
Keeping a regular sleep schedule
Avoiding screens before bed
Creating a calm bedtime routine
5. Stay Connected with Loved Ones
Talking to friends or family can provide emotional support. Don’t hesitate to share your feelings.
6. Manage Time Wisely
Prioritize tasks and break them into smaller steps.
Learn to say no when overwhelmed.
Take short breaks during work to recharge.
7. Limit Screen Time & Social Media
Constant exposure to negative news or social media can increase stress. Set boundaries and take digital detox breaks.
8. Engage in Hobbies
Do something you enjoy, painting, gardening, reading, or music; to relax and distract your mind.
9. Seek Professional Help if Needed
If stress feels unmanageable, consider:
Counseling or therapy
Stress management programs
Medical advice if stress affects your health
When to Seek Help?
If stress leads to:
Severe anxiety or depression
Chronic pain or sleep disorders
Heart palpitations or high blood pressure
Thoughts of self-harm
Consult a doctor or mental health professional for proper guidance.
Final Thoughts
Stress is a part of life, but it doesn’t have to control you. By adopting healthy habits, staying mindful, and seeking support when needed, you can manage stress effectively.
If you’re feeling overwhelmed, Apollo 24|7 offers expert consultations and stress management programs. You can book an appointment with a specialist to get personalized advice.
Would you like to speak to a doctor about stress management? Book a consultation today on Apollo24|7 for expert guidance!
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