• pallavi gounder

Best way to manage stress & anxiety

Stress is an aspect of our lives which can be helpful and extremely harmful. A healthy amount of stress can act as a protective mechanism for danger or a source of motivation as well. A repetitive exposure of stress leads to physiological and physical health issue


Scientific aspect of Stress Decoded


When we're stressed, hormones like cortisol flood our systems, producing the "fight or flight response" in which our heart rate goes up, we breathe more heavily (requiring more oxygen) and our blood vessels constrict. While in the per-civilization world, the increased blood flow to our heart and muscles helped us escape from predators and dangerous situations, we find ourselves in a very different position now.


Our stress response is triggered when there's no imminent danger. Instead of helping us to escape, this can contribute to chronic conditions like hypertension and headaches, as well as mental health concerns like depression and anxiety disorders. What's more, stress can make other conditions -- like asthma, irritable bowel syndrome and insomnia -- worse.


Symptoms of stress

  • Difficulty sleeping

  • Weight gain or weight loss

  • Stomach pain

  • Irritability


Tips to relieve stress

  • Visualize : The power of positive imagery and affirmations is now scientifically proven to increase positive emotion.

  • Diet and Exercise: emphasize on well balanced meals and sustainable form of exercise

  • Meditation and physical relaxation: Deep breathing and yoga can help you mitigate stress and help you relax your mind and body

  • Build resilience: Its an ability to bounce back from the negativity or in other words positivity is the key for stress management

  • Communication : Don’t hold it all inside. Talk to someone close to you about your worries or the things getting you down. Sharing worries can cut them in half, and also give you a chance to laugh at potentially absurd situations.

  • Quality Sleep : Getting a good night sleep is fundamental for recharging and dealing with stressful situations in the best possible way.

  • Creating boundaries: Boundaries are the internal set of rules that we establish for ourselves. They outline what behaviors we will and won’t accept, how much time and space we need from others, and what priorities we have

  • Make time for hobbies, interests, and relaxation: Pick a hobby and start occasionally working on them as it is therapeutic

  • Learn to manage your time more effectively.: set SMART goals and then acheive them in timely manner

  • Assertive: Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive

  • Music : Music heals body and soul and therefore try to s

  • Aromatherapy: Aromatherapy has real benefits for stress relief—it can help you to feel energized, more relaxed, or more present in the moment. hence light candles or incense sticks

  • Express Gratitude: Gratitude helps you recognize all the things you have to be thankful for. Whether you're grateful for a sunny day or thankful you arrived at work safely, think about all the good things you have in life.


Yoga poses for stress management