National Stress Awareness Day: The stress-relief toolkit you need

As the digital age accelerates and societal pressures mount, stress is becoming a growing global concern - one that can significantly impact our mental and physical well-being. The World Health Organization (WHO) has highlighted the pervasive nature of stress, especially in recent years. According to the Gallup Global Emotions report (2021), nearly 190 million people worldwide experienced significantly higher stress levels in 2020. A 2022 survey by Rakuten Insight revealed that 50 per cent of Indians aged 24-34 felt more stressed or anxious in the past year. To bring attention to the negative impact of stress, promote stress management best practices in both personal and professional lives, as well as spread knowledge for overall well-being, the first Wednesday of November is observed as National Stress Awareness Day in the US.

While everyone experiences stress to some degree, the way we respond to stressful situations differs. Whether it is owing to work, relationships, or finances, symptoms of stress as well as coping mechanisms vary from person to person. It is becoming increasingly important to recognise the signs of stress and implement effective coping strategies. As National Stress Awareness Day approaches, Dr. Satish Kumar CR, consultant, clinical psychology at Manipal Hospital (Old Airport Road) and Dr. Ajit Dandekar, head of department, psychiatry and mental health at Nanavati Max Super Speciality Hospital (Vile Parle, Mumbai) delve into the world of stress management and share practical tips for managing stress and navigate the challenges of everyday life.

Stress, and its sources
Stress, often perceived as a temporary inconvenience, can have far-reaching consequences for our physical and mental health. Dandekar explains, "Stress activates multiple systems within the body, each responding in ways that can prepare us for immediate challenges but may cause harm if constantly engaged. When stress occurs, the body triggers its 'fight or flight' mechanism, releasing hormones such as adrenaline to help us respond. This leads to increased heart rate, rapid breathing, and energy mobilization, all aimed at helping us face the immediate threat. However, when this system is overused due to chronic stress, it can result in issues like hypertension, fatigue, and even memory problems over time."

What causes stress? Kumar poses that work-related stressors, and financial worries are among the primary culprits. "Stress is a natural phenomenon in our lives however, it has become a pervasive issue in today's fast-paced world. The major sources of stress come from work-related stressors where anxiety, depression, and stress are commonly reported at workplaces. This may be due to work-life imbalance, poor work environment, heavy workload, and/or job insecurity. When employees are not appreciated or acknowledged or given their due credits (in terms of promotions/raises), it also becomes a demotivating factor causing unwanted stress. Of late, the recession and the fear of losing jobs have become the major apprehensions among employees at workplaces. Other common stressors include finances, relationship problems, as well as social and environmental stressors like isolation and bullying," he states.

Symptoms of stress
Stress can manifest in various ways, both physically, emotionally, and behaviourally. Kumar outlines them below:
Physical symptoms: Commonly observed physical symptoms of stress are aches and pains, chest pain, high blood pressure, heartburn, sweating, sleep problems, fatigue, or headaches. Some may also have dizziness or fainting, shaking, indigestion, constipation, diarrhoea, feeling sick, muscle tension, jaw clenching, and sudden weight gain or loss. In women, there can also be changes to the menstrual cycle.

Emotional signs: Anxiety, irritability, depression, anger, and panic attacks are most commonly associated with emotional signs of stress. When you're sad, you may also become restless, sad, worried, anxious, hopeless, or scared, struggling to make decisions. Stress can also affect your circadian rhythm and disrupt your sleep patterns (sleep deficit or excessive sleep).

Behavioural symptoms: This is often associated with certain behaviours such as excessive alcohol use, smoking or drug abuse, gambling disorder, or compulsive shopping.

How does chronic stress impact our physical and mental health?
Chronic stress can impact your physical and mental health in many ways. "It can most commonly lead to mental health disorders like anxiety, depression, and insomnia. Memory problems, difficulty concentrating, and negative thinking are other mental health issues that can be aggravated by stress," says Kumar.
Elaborating on the immense toll it can take on your physical health, he says, "Stress puts you at risk of many health issues like high blood pressure, increased heart rate, and heart disease. The immune system can become weak, making you more susceptible to infections and illnesses. There can be repeated infections and stomach problems like diarrhoea, heartburn, ulcers, and irritable bowel syndrome. Muscle tension, aches, and pains, and back or neck pain are also common in stressed individuals. Many people may also develop eating disorders which can lead to sudden weight loss and weight gain."

Five coping strategies for stress management
Dandekar shares coping strategies to help you manage stress effectively:
Mindfulness and meditation: Practices like meditation and mindfulness can help you focus on the present moment, reducing anxiety and promoting relaxation. Regular mindfulness exercises can help you become more aware of your thoughts and feelings, allowing you to manage stress more effectively.
Physical activity: Regular physical activity, such as walking, running, or yoga, can help reduce stress hormones and boost mood. Exercise can also improve sleep quality, which is crucial for managing stress.
Cultivating healthy habits: Prioritise a healthy lifestyle by eating a balanced diet, getting enough sleep, and limiting your intake of caffeine and alcohol. These habits can help you feel more energised and better equipped to handle stress.
Time management techniques: Effective time management can help you feel more in control of your life and reduce stress. Techniques like creating to-do lists, setting priorities, and breaking down large tasks into smaller, more manageable ones can help you stay organised and reduce stress.
Seek professional help: If you're struggling to manage stress alone, consider seeking professional help from a therapist or counsellor. They can provide tools and strategies to help you cope with stress and improve your overall well-being.

Effective time management techniques to reduce stress
"Effective time management is considered an important technique to reduce stress and improve your overall well-being. This can be achieved by prioritising tasks and using effective time management practices," says Kumar. He lists effective time management techniques to reduce stress in your everyday life.

Identify your priorities
Working individuals should maintain a delicate balance between work and personal life. Categorising tasks can be done using the Eisenhower Matrix - this will help you filter out tasks from very urgent to not urgent/not important. Allocate specific time blocks for different tasks and ensure to finish them within that time frame.

Pomodoro technique
This renowned technique is another effective time management method that suggests focused work for 25-minute intervals with short breaks (5-10 minutes). This can enhance both workplace productivity and overall well-being.

Minimise distractions
Stay focused on one task at a time and avoid any distractions (phone or entertainment) that may cause a delay in it. This will help you complete tasks quicker.
Set boundaries
Set time boundaries around work activities so that they don't interrupt your time.

Practice self-care
Self-care is as important as your professional growth in life to keep your health in check. Consider psychological support from medical experts. Psychological stress management programs become important when you can't cope with stress and it starts to affect daily life. Psychologists can help you with meaningful discussions regularly to ease your stress and direct you toward stress-busting activities.

When should you seek professional help for stress management?
While many individuals can manage stress through self-care techniques, it's crucial to recognise when stress becomes overwhelming and begins to negatively impact daily life. "Professional help should be sought when stress becomes chronic or begins to interfere significantly with daily life. Prominent indicators to watch out for include Persistent fatigue, difficulty sleeping, feelings of depression or anxiety, and physical symptoms such as high blood pressure or headaches that do not subside are not be ignored," suggests Dandekar.

He concludes by saying that if coping mechanisms do not alleviate symptoms or if stress leads to unhealthy habits (e.g., reliance on alcohol), consulting a mental health professional can guide in developing more structured stress management techniques.