Tips to manage stress
Ritika Lashkari
In today’s fast-paced world, we juggle multiple roles—student, employee, caregiver—all in a single day. The constant pressure to perform drains our energy and leaves us emotionally exhausted. Over time, stress builds up, leading to anxiety, fatigue, and even panic attacks.
While there’s no magic switch to eliminate stress, effective strategies can help manage it. Below are ten science-backed techniques to reduce stress and regain balance.
- Adjust expectations
Many of our stressors come from unrealistic expectations—both from ourselves and others. Managing your expectations can significantly lighten your emotional load. Here’s how
- Practice Mindfulness: Stay present and recognize when you’re projecting expectations onto others.
- Reflect on Past Interactions: Identify patterns where assumptions led to stress.
- Communicate Clearly: Express your needs while also understanding others’ perspectives.
- Set Boundaries: Make it clear what you are and aren’t responsible for.
Seek Different Viewpoints: A broader perspective fosters empathy and reduces frustration.
2. Embrace Forgiveness
Holding onto grudges only weighs you down. Forgiveness is an act that we do for ourselves to free ourselves from the expectations we had of the other person. Here are a few examples of affirmations that you can practise in different areas of your life:
- Affirmation for Releasing Hurt: “I release the pain I hold in my heart and choose peace.”
- Affirmation for Self-Forgiveness: “I forgive myself for past mistakes and embrace growth.”
- Affirmation for Emotional Healing: “Each day, I heal and invite love into my life.”
3. Affirm Your Worth
Your value is not tied to success or failure. Learning to appreciate yourself is key to stress reduction.
- Use Daily Affirmations: “I am enough just as I am.”
- Celebrate Small Wins: Every achievement, big or small, matters.
- Detach Self-Worth from Achievement: Your worth is inherent, not earned.
- Surround Yourself with Positivity: Engage with people who uplift and support you.
4. Set a time in a day to practice gratitude
Maintaining a gratitude journal or simply reflecting on daily joys and victories can shift our view from scarcity to abundance. This simple practice can be transformative for your mental state.
- Keep a Gratitude Journal: Write down three things you’re grateful for each day to foster appreciation.
- Start Your Day Positively: Reflect on something you’re grateful for each morning to set a positive tone.
- Express Thanks to Others: Regularly communicate your appreciation to others to strengthen your relationships.
- Notice Small Joys: Pay attention to small pleasures and victories throughout your day to enhance your overall mood.
- Practice Mindfulness: Engage in mindfulness to be more present and aware of life’s blessings.
5. Learn to Say No
Do you ever find yourself saying “yes” when you really mean “no”? We do it all the time—at work, in friendships, with family. But here’s the hard truth: You can’t make everyone happy, and that’s okay.
- Assess Value: Evaluate whether an activity or request aligns with your priorities before agreeing to it.
- Practice Polite Refusals: Develop polite but firm ways to decline, such as, “I appreciate the offer, but I can’t commit at this time.”
- Limit Availability: Be clear about your available times to avoid overcommitting.
- Prioritize Self-Care: Remember that saying no can be a form of self-care, preserving your energy for essential tasks.
- Use Delay Tactics: If unsure, say, “Let me check my schedule and get back to you,” to give yourself time to decide without pressure.
6. Establish a Morning Routine
How you start your day impacts how you handle stress. A structured morning sets a positive tone.
- Wake Up Consistently: Maintain a steady sleep cycle.
- Practice Mindfulness: Start with meditation or deep breathing.
- Move Your Body: Exercise or stretch to wake up fully.
- Plan Your Day: Set clear goals to stay focused.
7. Move Your Body, Change Your Mind
You’ve heard it before: exercise is a stress-buster. But let’s be real—most people don’t stick with it because they force themselves into workouts they hate.
Try this instead:
- Find What Feels Good – Hate running? Try dance workouts, hiking, or even just stretching. Movement should be enjoyable, not a punishment.
- Make it Social – Join a class, go for walks with a friend, or set up fitness challenges to keep yourself accountable.
- Start Small – Even five minutes of movement can make a difference. Something is always better than nothing.
8. Screentime: The Silent Stressor.
Ever notice how scrolling through social media leaves you feeling worse instead of better? That’s because we’re constantly comparing our lives to carefully curated highlight reels.
Designate screen-free times for peace of mind.
- Curate Your Feed – Unfollow or mute accounts that make you feel anxious or inadequate. Follow people who inspire you instead.
- Set Screen Limits – Use an app or phone settings to track and limit your social media time.
- Take a 24-Hour Social Detox – Challenge yourself to go a full day without social media. You’ll be surprised how much lighter you feel.
9. Build a Strong Support Network
Having close friends or family to rely on eases stress and boosts happiness.
- Stay Connected: Make time for regular conversations.
- Focus on Quality Relationships: As you grow older, you will realize you don’t really need many people; onlya few deep connections matter more than many acquaintances.
- Share Activities Together: Bond over shared interests.
- Offer and Accept Support: Be there for each other in tough times.
10. Seek professional guidance
Sometimes, stress requires expert support. Seeking therapy or counseling is a sign of strength, not weakness. A mental health professional can equip you with coping mechanisms tailored to your needs.
Final Thoughts
Stress is inevitable, but suffering from it isn’t. By incorporating these simple yet powerful strategies, you can take control of your well-being. Small changes lead to lasting impact—turn stress into serenity, one step at a time.