Chronic Stress

If you’re struggling to manage chronic stress, there are some practical strategies you can try to better cope.

  1. Mindfulness and Relaxation Techniques
  • Deep Breathing: Practice diaphragmatic breathing to calm the nervous system.
  • Meditation: Spend 10–15 minutes a day in mindfulness or guided meditation to enhance relaxation.
  • Progressive Muscle Relaxation (PMR): Gradually tense and release muscle groups to reduce physical tension.
  • Yoga or Tai Chi: These practices combine physical movement with mindfulness, promoting both mental and physical well-being.
  1. Physical Activity
  • Exercise Regularly: Activities like walking, jogging, swimming or dancing release endorphins, the body’s natural stress relievers.
  • Stretching: Simple stretching exercises can improve circulation and reduce muscle tension caused by stress.
  1. Time Management
  • Prioritise Tasks: Focus on what’s urgent and important to reduce feelings of being overwhelmed.
  • Set Realistic Goals: Break tasks into smaller, manageable steps.
  • Learn to Say No: Protect your time by setting boundaries and declining unnecessary commitments.
  1. Healthy Lifestyle Choices
  • Balanced Diet: Eat nutrient-rich foods to support your body’s ability to handle stress.
  • Adequate Sleep: Aim for 7–9 hours of quality sleep each night.
  • Limit Stimulants: Reduce caffeine and sugar intake, as they can exacerbate feelings of stress.
  1. Cognitive Strategies
  • Reframe Negative Thoughts: Use positive self-talk to challenge and change unhelpful perspectives.
  • Gratitude Journaling: Write down things you’re grateful for to shift focus from stress to positivity.
  1. Social Support
  • Talk to Someone: Share your thoughts and feelings with a trusted friend, family member, or therapist.
  • Join a Group: Participate in community activities or support groups to feel connected and understood.
  1. Engage in Hobbies and Interests
  • Spend time on activities you enjoy, such as reading, gardening, painting or playing music, to boost mood and reduce stress.
  1. Professional Help
  • If stress feels unmanageable, seek guidance from a psychologist who can tailor strategies to your situation.
  1. Breathing and Visualisation Exercises
  • Visualisation: Imagine yourself in a peaceful setting (e.g. a beach or forest) to mentally escape stressors.
  • Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and repeat.
  1. Limit Exposure to Stressors
  • Reduce Media Overload: Limit exposure to negative news or social media that might amplify stress.
  • Organise Your Environment: Declutter your space to foster a sense of calm and control.

You don’t need to try all of these strategies at once, incorporating just a few into your daily routine can make a big difference.

Ms. Devyani Barodh, Assistant Professor 

Dept. of Clinical Psychology

By Madhav University

https://madhavuniversity.edu.in/