Four Ways to Manage Stress Effectively

Discover how to manage stress effectively in today’s fast-paced world, where stress has become a universal challenge, especially in India. This article explores four simple strategies to combat stress, shedding light on common causes and their effects, while offering practical methods to improve your quality of life.

Stress Overview

In today’s fast-paced lifestyle, stress is an integral part of all humans around the globe, and India is no different. India with the most population in the world spanning over a diverse socio-economic landscape has a story of its own. A majority of both rural and urban populations suffer routinely from stress in India due to various issues, like work pressure, academics, financial shortcomings, family responsibilities, or social standings.

Most people do not manage stress effectivey, which has a colossal effect on both their body and mind. This is mostly done due to a lack of general mental health awareness in the public and hesitation to acknowledge it due to the social stigma attached to it. In here, the widely overlooked issue of stress in the Indian population is explored, shedding some light on the common causes and their effects. Finally, a few simple methods to manage stress effectively are suggested to improve the quality of life.

What is Stress?

Stress is basically a very natural and adaptive response that our body experiences when faced with any challenges or demands. It is the body’s innate way of reacting to a perceived threat or pressure, whether this pressure or perceived threat is real or imagined. For instance, it can be caused at workplaces due to expectations, deadlines, or demands, in relationships due to communication challenges and complexities, and financial situations due to mismanagement, debt, and indiscipline.

High stress levels can also be caused by excitement and anticipation of events such as a wedding, travel, or starting a new job. It involves the release of hormones such as cortisol, adrenaline, etc. into the body, and is fundamentally a fight or flight response of the body to certain tasks and perceptions. At some point in time, everyone experiences stress, stress can be both good and bad, and this depends on how one deals with stress. To manage stress effectively, sometimes it is necessary to change the environment, and at other times it may be necessary to change your mindset and the way you handle the situation.

Understanding Stress in India

In a study conducted last year by a prominent General Insurance company in India, it was reported that a whopping 77% of Indians suffer from at least a single symptom of stress. This means that every third person in the country is struggling with stress. The situation is more alarming in the younger generation, who have reported greater intensities of stress levels and related symptoms. Another such study on Stress & Mental Health conducted by a fitness brand last year brings a similar grim picture. As per the study majority of participants were stressed due to the current work uncertainty, followed by financial instability, and relationship difficulties.

The unexpected global pandemic that unfolded a few years back has altered the traditional way of thinking by letting in a lot of insecurity and causing immense stress to the people all around. People, particularly the younger lot are finding it difficult to tackle this and deal with the situation, leading to high stress levels and anxiety.

Causes of High Stress Levels

So what exactly are the main causes of high stress levels and are they different for India? The causes for high stress levels are pretty much common all around the world. However, India, due to its complex socio-economic, cultural, and regional diversity sets itself apart from any other nation on the globe.

Likewise, the belief system and the mentality of Indian people are also very unique, which leads to a distinctive set of stressors instrumental in causing high stress levels among its people. The most fundamental factors influencing high stress levels are highlighted below:

Work Pressure

Workplace stress has long been known to be a trigger for stress issues and impacts employee productivity and health adversely. It is most certainly one of the prime causes of high stress levels in the Indian workforce too. Long working hours, job insecurity, high competition, round-the-clock availability expectations, gender, and social dynamics all playing an important role in causing high stress levels in the workers. In India, there is a lack of work-life balance attitude and complete disregard for mental health issues.

In November last year, Infosys co-founder and billionaire businessman NR Narayana Murthy advised that Indian youth should work for 70 hours a week to be able to compete with their counterparts in other countries like the US and China. This means that he is advocating for young employees to work for about 12 hours six days a week, presuming that they get a Sunday off. This leaves hardly any room for other activities except for daily commuting, eating, and catching up with sleep. This triggered the debate about the need for work-life balance in all organizations. A Mental Wellbeing Survey by a large Indian conglomerate last year revealed that 87% of respondents who are suffering from high stress levels at the workplace would appreciate better work-life balance policies in organizations.

Financial Indiscipline

Preparing monthly budgets is a thing of the past. Private Banks, the boom in fintech companies, and technological advancements have led to an easy access to various credit instruments. Almost all earners tie up their earnings to loans, EMIs, and credit card payments. This is mainly done to fulfill their comfort cravings or cater to social pressure buying. While it may work well mostly, at times, some emergency requirements or extravagant spending lead to financial worries and the resultant stress.

Academic Expectations

The academic area particularly serves as a significant stress influencer in the younger generation of the country. The persistent pursuit of academic excellence and career success is extremely prioritized over all other creative, artistic, or recreational activities and personal choices. The pressure to perform well in studies and secure a rewarding job outshines every other personal aspiration of students.

Moreover, they constantly bear the burden of fulfilling the dreams and wishes of their parents and society. This constant quest for academic superiority often increases stress levels, as they face expectations to meet societal standards and secure a prosperous future. If the student personally aims for academic excellence, then it motivates them. However, in many instances, this is not the case. The heartfelt moving stories of IIT aspirants from Kota, Rajasthan, for example, illustrate this phenomenon, which is not limited to the Kota coaching hub alone. Even after securing seats at premier institutes like IITs, NITs, IISc, etc., students continue to grapple with the demands of meeting expected standards, resulting in profound stress levels among them.

Traditional Gender Roles

There are engrained traditional roles based on gender in India that dominate our society and significantly act as stress influencing factors within households. Established norms of the social system fix distinct roles and duties based on the gender of a person. This brings unnecessary pressure on individuals to adhere to many such irrational expectations. Subsequently, this evokes feelings of inadequacy, restlessness, and stress. Mainly among those who are unable to align with traditional gender roles or confront discrimination arising as a result of their gender identity.

Family Expectations

India has a tight-knit family structure and a unique bond exists between family relations, this structure is generally very controlling and demanding in nature. Which in its own way adds to further pressure on its citizens. Family expectations generate a lot of stress as people struggle to adhere to the demands and the burden of responsibilities they have to shoulder.

There is immense pressure to fulfill and satisfy these expectations and to uphold family honor at all times. This leads to long-term stress and anxiety among members. Whether it’s submitting to cultural customs and norms, succeeding in achieving the combined collective career goal, or maintaining balanced family dynamics, the weight of these family expectations can be overwhelming for many individuals which usually results in chronic stress.

Effects of High Stress Levels

Stress affects both mentally and physically in multiple ways. A little stress at times is good and acts as a motivating factor to perform certain tasks more efficiently. However, too much stress can be a problem causing notable physical and mental health issues. It may lead to fatigue, headache, lack of concentration, loss of appetite, and burnout. Moreover, chronic stress, a state of prolonged stress can cause some serious adverse effects on your body and mind.

Long-term exposure to cortisol and other similar stress hormones that are released into the body during stress can upset nearly all your body’s activities, especially cognitive functional abilities. This can typically lead to a range of physical and mental health difficulties, like depression, anxiety, shortness of breath, weight gain, high blood pressure, insomnia, and memory & concentration impairment.

Individuals who experience chronic stress find it very difficult to go on with their day-to-day functioning. It leads to lower productivity and deteriorates the individual’s general well-being. Among the Indian people, where the awareness and acceptability of mental health issues are very low, the consequences of the unmanaged stress levels are even more severe.

Four Strategies to Manage Stress Effectively

Do not ignore or underestimate the effects of high stress levels. Learning how to handle stress helps us think more clearly and better support our physical and mental well-being. Managing stress can be challenging, but there are proven strategies that individuals can incorporate into their daily lives to better cope with high stress levels.

Follow these four simple yet effective strategies to manage high stress levels. Many individuals have successfully managed their stress levels by independently practicing these universal strategies with self-discipline.

Stay Physically Active to Manage Stress Effectively

Staying physically active keeps both your body and mind fit. Engaging in physical activities reduces stress. It is important to have a daily routine. Take time out for some physical activity of your choice, be it exercise, walking, jogging, cycling, or swimming. This is a very effective way to manage high stress levels. Physical activities lead to the release of endorphins in the body, they help to uplift your mood and reduce stress. A good physical routine also helps in sleeping better, which brings us to the next point.

Get Adequate Sleep to Manage Stress Effectively

Getting adequate sleep is essential as it is good for both body and mind. Sleep helps the body rejuvenate and repair itself, it allows the body to relax and can immensely help reduce high stress levels. Conversely, sleep deprivation can worsen the situation of stress and make it harder to go about the daily chores. At least, eight hours of proper sleep every night is needed to recharge the body and mind. Having a good sleep routine with a consistent schedule is also important. Additionally, it is best to avoid the usage of electronic devices, like smartphones, computers, and TVs before sleeping.

Eat Healthy and Balanced Diet to Manage Stress Effectively

Whatever we eat and drink has an effect on our health, and anything that is beneficial for your body will also be beneficial for your mind, these two are not apart from each other. A balanced diet plays a major role in managing high stress levels. Try and eat a balanced and healthy diet and remember to drink lots of water. A healthy balanced diet should include fresh fruits and vegetables. Ideally, your diet should consist of lean proteins, whole grains, and healthy fats, which support the body’s stress response system. These foods are rich in magnesium, omega-3 fatty acids, and antioxidants, known to help reduce high stress levels. Maintaining a regular eating schedule further enhances these benefits.

Meditate, Yoga, and Deep Breathing to Manage Stress Effectively

Meditation and yoga are mindfulness practices that are a great way to distract yourself from day-to-day stress. Meditation and yoga are very effective in reducing high stress levels by helping relax the body and calm the mind. Deep breathing is another way by which you can reduce stress almost instantly. It activates body’s natural ability to relax and creates a condition of deep rest which changes how the body responds to stress. Deep breathing helps release more oxygen to the brain. It calms the part of the nervous system that manages your ability to relax. Practice these methods regularly for continued results. Dedicate time every day for meditation, yoga practices, and deep breathing exercises to manage stress effectively.

Four Ways to manage Stress — Pic: Four ways to Manage Stress Effectively.

Conclusion

Among the Indian people, where the awareness and acceptability of mental health issues is very low, the consequences of the unmanaged stress condition can be quite severe. In In India, society attaches a social stigma to psychological and mental health issues. It often dismisses these problems as imaginary and belittles and labels people suffering from them as weak-minded. This prevents people from sharing or discussing their stress-related issues openly and seeking the necessary professional help. The lack of support from the family and community regarding mental health disorders aggravates the effect of stress on individuals’ physical and mental condition, leading to a vicious sequence of distress and dysfunction.

Do not mock or ignore mental health issues like stress, anxiety, and depression. It is very important to address and prioritize these issues. Do not ridicule concerns about high stress levels and other similar psychological problems; instead, treat them with proper empathy without judgment. Provide a proper support system and access to the right resources for individuals suffering from stress-related challenges. This will not only help in manging stress effectively but also enhance general health and resilience in Indian societies.

FAQs – Frequently Asked Questions

Q. 1. Is stress a natural part of life?

Stress is a normal phenomenon and all humans at some point in time feel stressed due to some reason. It is a natural human reaction to real or imagined changes or challenges. The human body naturally feels stress and responds to it. Stress is when a human body reacts physically and mentally when it experiences transformations or encounters challenges known as stressors.

Q. 2. Does stress affect life?

Stress signs will most likely affect your body and mind. Stress can either be good or bad depending on how a human reacts to it. However, chronic stress if not taken care of will lead to many severe health problems.

Q. 3. How to avoid stress?

There are several ways to avoid stress such as being physically active, doing meditation and yoga, breathing exercises, a good healthy diet, maintaining good healthy social relations, enough sleep, less time on smart gadgets, and so on.

Q. 4. Which food relieves stress?

An overall healthy and balanced diet can help manage stress. It should include fresh vegetables and fruits. Research has also shown that certain foods like avocados, oranges, or oysters can help reduce feelings of stress and anxiety. Additionally, it is important to keep oneself hydrated with drinks like water and natural fruit juices. Foods and drinks that are rich in antioxidants, vitamins, and minerals help alleviate stress symptoms.