STRESS MANAGEMENT

Dealing with Stress

Multi-tasking, fighting against time to meet deadlines, personal and professional insecurities,
relationship issues, unexpected changes, and health problems are only some of the causes
leading to stress. In today’s fast-paced life, in trying to keep up with demands and
expectations, stress is a common condition. 

Stress is the body’s physical response to any change or challenge that threatens to upset your
balanced way of life. If handled well, it can actually motivate you to tap your potential to
give your best, but stress in the long term has harmful effects on the body, mind and spirit,
and if not checked in time, can result in throwing your life out of gear. 

Common symptoms of stress can be any or a combination of the following:

Mood swings

Low self-esteem, feeling of worthlessness

Restlessness, anxiety, inability to concentrate

Fatigue and low energy levels

Irritability, quick temper

Nervousness

Headache, chest pain, muscular tension, upset stomach

Insomnia

Eating disorders – eating too much or too less

Alcohol, cigarette and drug abuse

Consequences of stress:
Stress, if not treated, can over a period of time, lead to serious physical, mental and emotional
health problems, some of which are heart disease, high blood pressure, digestion problems,
skin and hair problems, eating disorders, anxiety and depression.

Techniques to prevent stress:

Prevention is better than cure. If you are in control of your life, you’ll never encounter stress.
The following techniques work well for preventing stress.

1. Exercise combined with a balanced diet is one of the best ways to combat stress. Yoga,
aerobics, dance, and swimming are excellent ways of working out. Likewise, breathing and
meditation techniques practised regularly go a long way in keeping the mind calm and
composed.     

Yoga asanas, mudras and pranayama for stress relief:

Yoga asanas: Uttanasana, Paschimottanasana, Janusirsana, Balasana, Shavasana

Mudras: Gyan mudra for calming the mind/ de-stressing, Praan mudra to energise your body
and overcome/prevent fatigue

Pranayama: Anulom vilom, Brahmari pranayama

2. Get enough sleep. Sleep requirement varies from individual to individual; it can be
between 6 – 10 hours. Monitor how much rest your body needs and listen to it. 

3. Eat right. Follow a healthy diet in line with your blood group. Caffeine, alcohol and
cigarettes are best avoided. 

4. Have fun. Carve out time not only on weekends, but on a daily basis to indulge in an
activity that you enjoy. Learn to relax and take it easy – this will rejuvenate you and ready
you to return to your work with renewed zest. A work-life balance is crucial for long-term
productivity. 

5. Spend time with loved ones. Their kind words and support and the very fact that they are
there for you can work as a soothing balm for your body and senses.

Techniques to overcome stress:

If you’ve already fallen prey to the clutches of stress’ evils, the above techniques can help
you beat the condition. 

That apart, you need to identify what caused your stress. Are you responsible for it or are
there external factors? Is it a passing phase or is it a permanent part of your life? How are you
tackling it? Are you resorting to working incessantly, lashing out at others, over-eating,
under-eating, drinking, smoking? Identifying these facts will help you to get a handle on your
life and prevent stress from recurring.   

It is not always possible to avoid stress and there are stressful situations you simply cannot
shy away from. In such a scenario, limit the amount of time you spend with people/factors
that tend to stress you out. 

If in a conflicting situation you can’t change, bend/compromise a bit, and find a middle path
to make it a win-win situation for both/all parties.  

Never keep feelings bottled up – give vent to them by communicating with the person
concerned in a civil way.  

Prioritise. In your daily schedule, do only what’s necessary and don’t take on more than you
can handle.  

There are certain things you can’t change or control, a striking example being death. Learn to
accept it. 

Don’t go into self-pity mode and feel sorry for yourself on being stressed. If you are stressed
because someone is being unfair to you (say, your boss is dumping more work on you than is
fair), be assertive and say “No”. 

If faced with stress regularly, keep a bottle of your favourite scented oil with you (lavender,
lemon grass, jasmine and rose are good options) and take a whiff when feeling very stressed.
These oils soothe the senses. The same can be added to your bath for a similar effect. 

Music is the food for the soul and the senses. In the space that you work/ study, have some
light instrumental music to ease the work pressure and uplift your mood.  

Take a break to appreciate nature – watch the sunset, the clouds, the changing colours of the
sky, the flowers, the trees, the birds.
Stay positive. When faced with a stress factor, look at it as a learning/growth opportunity.

Pray. Spirituality and faith in the divine make you stronger to face life’s challenges.

Design a reward system for yourself – that every time you finish a job/ task, you will gift
yourself a spa treatment/ a weekend getaway/ a favourite chocolate…, or whatever it is that
gives you pleasure and helps you unwind. 

If stress gets out of hand and you are not able to control it, seek professional help/
counselling.