What are the Stress Management Techniques?

What is Stress ?

Stress is characterised as a condition of anxiety or tension in the mind brought on by a challenging circumstance. Stress is a normal human reaction that motivates us to deal with obstacles and dangers in our lives. Everyone goes through periods of stress. But how we handle stress has a significant impact on our general wellbeing.

How can stress effect us?

Stress affects both the mind and the body. A little stress is beneficial and can help us do our everyday tasks. Excessive stress can have negative consequences for both physical and mental health. Learning how to manage with stress can make us feel less overwhelmed and improve our mental and physical health.

What are the symptoms of stress?

Stress inhibits our capacity to relax and can cause a variety of emotions such as worry and irritation. When we are worried, we may have difficulty concentrating. We may have headaches or other physical discomfort, an upset stomach, or difficulty sleeping. We may find ourselves losing our appetite or eating more than normal. Chronic stress can exacerbate pre-existing health issues and increase our consumption of alcohol, tobacco, and other substances.

Stressful situations can also induce or worsen mental health issues, most notably anxiety and depression, necessitating access to medical care. When we suffer from a mental health illness, it could be because our stress symptoms have grown persistent and have started disrupting our daily lives.

Is everyone's response to stress the same?

No, each person reacts differently to difficult events. Individuals have different coping techniques and stress symptoms. ​​

Should we expect to feel worried in difficult situations?

Yes, it is normal to feel anxious during difficult situations such as job interviews, school examinations, unrealistic workloads, unstable employment, or disagreement with family, friends, or colleagues. Many people's stress levels decrease over time as the situation improves or they learn to manage emotionally with it. Major economic crises, disease epidemics, natural disasters, war, and communal violence are among occurrences that cause widespread stress.

I am stressed; does this mean I cannot work?

Most of us handle stress effectively and continue to function. If we are having trouble managing with stress, we should seek assistance from a trustworthy healthcare provider or another trusted member of our community.

How can I handle my stress?

• Learn about stress management.

The WHO's stress management guide, Doing What Matters in Times of Stress, strives to provide people with practical stress-management techniques. A few minutes every day are sufficient to practise the guide's self-help techniques. The guide can be utilised either alone or with the accompanying audio exercises.

Maintain a daily regimen.

A daily schedule can help us use our time more productively and feel more in control. Set aside time for regular meals, family time, exercise, daily duties, and recreational activities.

Get lots of sleep.

Getting enough sleep benefits both the body and the mind. Sleep heals, soothes, and rejuvenates our bodies, and it can help counteract the effects of stress.


Good sleep habits (also known as sleep hygiene) are:

• Be consistent. Go to bed and wake up at the same times every day, even on weekends.
• If feasible, keep your sleeping quarters quiet, dark, relaxing, and at a reasonable temperature.
• Limit your usage of electronic devices, such as televisions, computers, and smartphones, before going to bed.
• Avoid big meals, coffee, and alcohol before bedtime.
• Get some workout. Being physically active during the day can help you sleep better at night.

Connect with others.

Maintain contact with family and friends, and express your problems and emotions with those you trust. Connecting with others can help us improve our mood and feel less anxious.

Eat a nutritious diet.

The foods and beverages we consume can have an impact on our health. Consume a well-balanced diet and eat regularly. Consume adequate fluids. If possible, eat a variety of fresh fruits and vegetables.

Exercise regularly. ​

Regular regular exercise can assist to alleviate stress. This can include both walking and more intense exercise.

Limit the time spent following the news. ​

Spending too much time on television and social media might lead to stress. Limit your time spent watching the news if it causes you tension.