Stress Management

Manage Stress, Before It Manages You

From minor troubles to a deep crisis, stress is an inevitable part of life. It can act like a slow poison that creeps silently into your routine, messes it up, and makes it challenging; not just for you, but for everyone around you. When stress becomes staggering or chronic, it can take a toll on your overall health and wellbeing (1).

But stressing out isn’t going to help anyone. Stressing out over stress isn’t the answer. Doing that may make things worse! It may actually affect your immune system by making you more prone to illness and infections. (2)

While you can’t always change a stressful situation, you can control how you respond to it. Keep reading to discover more below!

General Stress Management

Stress is a part of life, and nobody is immune to stressful situations or experiencing stress. Stress can become a problem when you are exposed to it for a long time, but don't worry. Handling stress effectively is all about finding a balance and keeping your stress at manageable levels. So, to manage stress, you could try practicing meditation and deep breathing along with regular moderate-intensity exercises. (3, 4, 5) The billion-dollar question is – are those practices effective or not? What works for others may not be helpful to you. It is important to learn about various stress management techniques and choose the combination that works best for you. Equip yourself with the right knowledge to unlock the secret of stress management.

Stress Management Information & Research

Q.1 How does stress affect the immune system?

Stress can increase cortisol levels - a stress hormone that debilitates the immune cell functions and contributes to several health issues. These include anxiety, depression, chronic heart troubles, sleep problems, weight gain, and in severe cases, memory impairment. (6)

Q.2 What are some short-term stress-relief strategies?

You can't always predict when you'll encounter a stressful situation. So, it's essential to have some stress management tools to quickly calm yourself and banish stress.

Here are a few short-term stress-relief strategies you can adopt:

- Go for a walk

- Meditate

- Focus on breathing

Q.3 How effective is mindfulness in managing stress?

Mindfulness can help combat psychological stress responses like anxiety, depression, and pain (7). There are several ways to enhance this conscious practice, including mindfulness-based cognitive therapy, mindfulness-based stress reduction, yoga, and meditation (8). A recent study on college students suggested that mindfulness may help increase self-esteem, which can help lessen symptoms of stress, anxiety, and depression (9). Live in the present, live in peace.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The statements and/ or product(s) described in this article are not intended to diagnose, treat, cure, mitigate, or prevent any disease, illness, or health condition. It is advisable to consult your healthcare provider before making any changes to your lifestyle, diet or dietary supplement program.

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  • Yaribeygi, Habib, et al. "The impact of stress on body function: A review." EXCLI journal 16 (2017): 1057. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/
  • Schneiderman, Neil, Gail Ironson, and Scott D. Siegel. "Stress and health: psychological, behavioral, and biological determinants." Annu. Rev. Clin. Psychol. 1 (2005): 607-628. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2568977/
  • “Mindfulness meditation may ease anxiety, mental stress.” Harvard Health Publishing https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967
  • “Decrease stress by using your breath.” Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/decrease-stress-by-using-your-breath/art-2067197
  • Stults-Kolehmainen, Matthew A., and Rajita Sinha. "The effects of stress on physical activity and exercise." Sports medicine 44.1 (2014): 81-121. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894304/
  • “Chronic stress puts your health at risk.” Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
  • “Mindfulness meditation may ease anxiety, mental stress.” Harvard Health Publishing https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967
  • Sipe, Walter EB, and Stuart J. Eisendrath. "Mindfulness-based cognitive therapy: theory and practice." The Canadian Journal of Psychiatry 57.2 (2012): 63-69. https://www.ncbi.nlm.nih.gov/pubmed/22340145
  • “Mindfulness: An effective prescription for depression and anxiety.” Science Direct https://www.sciencedirect.com/science/article/abs/pii/S1555415516001732