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Any of us can experience stress at any given moment. Sometimes, it can profoundly impact our daily lives, while at other times, its effects may be less pronounced. Regardless of the reason for stress, effectively managing it is crucial for both physical and mental well-being of individuals, said experts at the ‘Happiest Her’ summit held in Bengaluru in March 2024.
“Recurrent stress may begin to appear as physical symptoms,” said Dr Nirmala Chandrashekar, senior consultant, obstetrics and gynecology department, Gleneagles BGS Hospital, Kengeri, Bengaluru. “You experience discomfort as your muscles contract. Some people also have multiple symptoms for which there is no known medical explanation. These are psychosomatic symptoms that no investigation can explain.”
According to Wanitha Ashok, celebrity fitness professional, and Fit India Ambassador, stress can cause lifestyle diseases if it is not managed properly. “Even though you are exercising regularly and eating well if you’re stressed, it causes negative repercussions in your body, ending up in lifestyle diseases like diabetes, heart issues, etc.”
Various techniques for managing stress
By promoting the release of endorphins, reducing levels of cortisol, and providing a healthy outlet for tension, regular exercise aids in stress relief. But are there any other tried and tested methods for easing stress and finding calm?
People handle stress in numerous ways. Here are a few stress-relief techniques that four accomplished women have tried and proven, let’s discuss them in detail:
Enjoying the little things
For Mahasweta Ghosh, marathoner and senior director-marketing, Sutherland Global Service Ltd., Gurgaon, meditation and watching old movies helps a lot to de-stress while having a tough time.
“I find that watching old movies relieves my stress and I am sure that each of you have simple pastimes that bring you happiness. Rediscover those little things. That is the biggest de-stressor in the world that we have,” said Ghosh.
Journaling
Priyanka Rohatgi, chief nutritionist, Apollo Hospitals, Bangalore recommends regular journaling for stress relief.
“If you can journal for at least 20 minutes a day, it helps you a lot with managing stress. Multiple studies have proven that writing enables brain sensitization and aids in stress relief,” said Rohatgi.
“One more thing that I personally found effective for reducing stress is saying no when it is needed,” she added. By saying no to matters that you do not want to do, you may feel better, fostering a sense of control over your time and priorities.
Thought challenge
According to Dr Chandrashekar, thought challenge is an effective way to manage stress in the long run. It involves reframing negative thoughts into more positive or realistic perspectives.
“You have several matters running in your mind, making you stressed. While doing thought challenge you have to try giving explanations to the aspects that make you bothered, which help you to alleviate the stress. By doing it repeatedly, it becomes a habit, helping you in the long run,” said Dr Chandrashekar.
Meditation and breathing exercises
Ashok advised meditation, breathing exercises, and Pranayama for stress relief.
“Another method that has helped me relieve stress is to follow and have trust in the thought that this too shall pass,” shared Ashok. It reminds individuals that difficult situations are temporary and encourages patience and resilience to deal with the situation.
Takeaways
- Effective stress management is essential for people’s mental and physical well-being.
- Regular exercise can reduce stress by promoting the release of endorphins, lowering cortisol levels, and offering a healthy outlet for tension.
- Other techniques suggested by experts for stress relief include journaling, meditation, thought challenge, etc.
