Stress & Anxiety Management

What Are Stress and Anxiety?

  • Stress is your body’s natural response to pressure — like deadlines, arguments, or big changes.
  • Anxiety is what happens when that stress doesn’t fade away and turns into persistent worry, tension, or fear, even without an immediate cause.
  • A little stress can be motivating, but chronic stress or anxiety can affect your sleep, mood, focus, and physical health (like headaches, fatigue, or high blood pressure).

Common Causes

  • Work or academic pressure
  • Financial or relationship issues
  • Major life changes
  • Health concerns
  • Perfectionism or overthinking
  • Lack of rest, poor diet, or too much screen time

Symptoms to Watch For

  • Racing thoughts or constant worry
  • Feeling tense, restless, or easily irritated
  • Trouble sleeping or concentrating
  • Rapid heartbeat, sweating, or shortness of breath
  • Fatigue or body aches

Practical Stress & Anxiety Management Techniques

1. Deep Breathing & Relaxation
  • Try the 4-7-8 breathing method: Inhale 4 seconds → Hold 7 → Exhale 8
  • Do this 2–3 times a day to calm your nervous system.
2. Mindfulness & Meditation
  • Spend 5–10 minutes daily observing your breath or sensations without judgment.
  • Apps like Headspace or Calm can help.
3. Physical Activity
  • Exercise releases endorphins — your natural stress relievers.
  • Even a 30-minute walk or yoga session helps significantly.
4. Healthy Lifestyle
  • Sleep 7–8 hours regularly
  • Eat balanced meals (avoid excess caffeine/sugar)

  • Stay hydrated

5. Limit Overstimulation
  • Take screen breaks, especially from news or social media.
  • Set small, achievable goals instead of multitasking.
6. Positive Routine
  • Start the day with gratitude or journaling.
  • Spend time in nature or with people who make you feel calm.
7. Talk It Out
  • Share what you’re feeling with a trusted friend, family member, or counsellor.
  • Professional stress or anxiety counselling can teach coping tools and reframe thought patterns.
8. Professional Support

If anxiety interferes with daily life (sleep, work, relationships), it’s wise to consult a psychologist, therapist, or psychiatrist.
Therapies like CBT (Cognitive Behavioral Therapy) or Mindfulness-Based Therapy are highly effective.

Quick Calming Tip (Try Now)

Close your eyes →
Inhale deeply →
Think of something that went well today →
Exhale slowly while saying in your mind, “I am safe, I can handle this.”

Repeat 3 times.
You’ll notice your heartbeat slowing down and tension easing.

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