Stress can make everything feel more difficult. Your thoughts may start racing, your body can feel tense and even small problems may seem harder to handle. When this happens, trying to solve everything at once can make you feel even more overwhelmed.
The first step is to calm your body and mind before deciding what to do next.
According to Dr Chandni Tugnait, Psychotherapist, founder, and Director of Gateway of Healing, you do not always need a complicated routine. A few simple habits can help you feel more settled when stress starts taking over.
1. Take slow, deep breaths
When you are stressed, your breathing can become faster and shallower. According to a study published in thejournal ‘Scientific Reports’, deliberately slowing it down can help you pause and bring your attention back to the present moment.
Sit comfortably and breathe in slowly through your nose. Then breathe out gently and slowly. Continue for a few minutes, focusing on the movement of your breath rather than the thoughts in your head.
You do not need to follow a complicated breathing technique. The aim is simply to make your breathing slower and more controlled.
2. Step away for a few minutes
When your mind is overloaded, continuing to work or think about the same problem may not help. Give yourself a short break instead.
A short pause can create some distance between you and the situation causing stress. When you return, you may find it easier to think clearly and decide what needs to be done first.
3. Relax your body
Stress does not only affect your thoughts. It can also make your muscles tense, particularly around your shoulders, neck and jaw. Take a moment to notice where you are holding tension. Drop your shoulders, unclench your jaw, and relax your hands. You can also gently stretch your neck, shoulders, and back.
Another option is progressive muscle relaxation. This involves briefly tensing and then relaxing different muscle groups, helping you notice the difference between tension and relaxation.
4. Focus on one thing at a time
A long list of unfinished tasks can make stress feel bigger. Instead of thinking about everything that needs to be done, choose one manageable task.
Ask yourself: What is the one thing I need to deal with right now?
Complete that task before moving to the next one where possible. Breaking a stressful situation into smaller steps can make it feel more manageable.
If something cannot be dealt with immediately, write it down rather than repeatedly thinking about it. Putting your thoughts on paper can help clear some mental space.
5. Go for a short walk
A study published in the International Journal of Mental Health Promotion, conducted on college students, shows that physical movement can be a useful way to release some of the tension that builds up during stressful periods.
You do not need an intense workout. A gentle walk around your home, workplace, or outside can give you a change of surroundings and a chance to step away from stressful thoughts.
Try to pay attention to what you can see and hear around you instead of replaying the problem in your mind. Even a short period of movement can provide a useful mental break.
6. Reduce what is adding to the stress
Sometimes the quickest way to feel calmer is to remove some of the stimulation around you. If emails, social media, or notifications are making you feel more overwhelmed, switch them off for a while. If several people are asking for your attention, tell them you need a few minutes before responding.
You do not have to react to every message or solve every problem immediately. Creating a little quiet time can help your mind settle.
7. Talk to someone you trust
Stress can become heavier when you keep everything to yourself. Speaking to someone you trust can help you feel supported and may give you another perspective.
You do not always need advice. Sometimes simply explaining what is bothering you can make the situation feel less overwhelming.
If you find yourself regularly feeling unable to cope, talk to a mental health professional or doctor. Persistent stress that affects your sleep, mood, work, or relationships deserves attention.
Final Word: What to remember when stress hits
You do not have to make the stress disappear immediately. The goal is to bring the intensity down enough to think and respond more calmly. Try taking a few slow breaths, stepping away, relaxing your body, focusing on one task, taking a short walk, reducing distractions, or talking to someone you trust.
The most useful approach is the one you can actually use when you need it. Keeping one or two calming techniques as part of your everyday routine can also make them easier to reach for when a stressful moment arrives.
FAQ
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What drink calms anxiety?
Chamomile tea is considered the most effective drink to reduce stress and manage anxiety. -
What relaxes the brain the most?
Slow and deep breathing, meditation, and relaxation techniques help lower stress hormones and relax the brain.
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