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Stress is one of the biggest enemies of our modern everyday life and affects the health and psychology of millions of people worldwide. Balancing life, a career, our relationships with our loved ones, and taking some time for self-care is considered a feat.

What we can say for sure is that everyone undergoes stress at various times in their lives. Stress is a normal reaction that occurs when you experience changes or challenges, and your body responds physically and mentally to stress.

When you feel stressed, you may experience anxiety, depression or panic attacks, chest pain or racing heart rate, fatigue or insomnia, headache, high blood pressure, and upset stomach (indigestion).

If you feel that stress overwhelms you and makes your daily life difficult, it is important to address the problem and take up some effective stress management techniques.

Stress management involves using techniques to improve how you respond to life stressors. These techniques, recommended by experts, can prevent or ease stress-induced symptoms, calm you down immediately, and improve your quality of life.

Deep Breathing

Deep breathing is a simple but extremely effective technique for immediate stress reduction. When you are under stress, your breathing becomes fast and shallow, which increases tension. Deep breathing reverses this process, promoting calm and relaxation.

How to do it right:

• Find a quiet place and sit comfortably.
• Close your eyes and take a slow, deep breath from your nose, completely filling your lungs.
• Hold your breath for a few seconds, and then exhale through your mouth.
• Repeat this process for a few minutes, focusing on your breath and letting go of your thoughts.

Meditation

Meditation is one of the oldest techniques of relaxation and concentration. It helps reduce stress, enhances concentration, and provides a sense of peace and balance. It may feel awkward in the beginning and may need practice, but if you keep practicing it daily, then you will benefit more and more.

How to do it right:

• Find a quiet place without distractions.
• Sit or lie down comfortably and close your eyes.
• Focus on your breath or a word/phrase that calms you down.
• Let your thoughts come and go without criticism.
• Start with 5-10 minutes a day and increase the time as you get familiarized.

Physical Exercise

Exercise is a natural way to release tension and improve your mood. Apart from the benefits in our overall well-being and health, exercise is good for our mental health as well. During exercise, the body releases endorphins, the hormones that boost our mood directly.

How to do it right:

• Find a form of exercise that you enjoy, such as walking, running, yoga, pilates, or dancing.
• Try to workout for at least 30 minutes, 3-4 times a week, to meet the weekly recommendation of 150 minutes/week that is recommended by experts.
• Integrate exercise into your daily routine, by adding your workout session to your calendar.

Nature Therapy

Nature has a magical ability to calm the mind and reduce stress. Research has shown that contact with nature can lower levels of cortisol, the stress hormone. Even if you are a big city resident, fortunately, there are many places where you can find a little oasis.

How to do it right:

• Go for a walk in the park, forest or near the sea.
• Focus on the sounds, smells, and images around you, staying away from your phone.
• If possible, dedicate at least 20-30 minutes a day to getting in touch with nature.

Social Connection

Our immediate social environment plays a decisive role in managing stress. Friends, family, and all our loved ones can provide emotional support, understanding, and security. Don’t underestimate the power of social connection; afterall, we are all social creatures!

How to do it right:

• Spend time with people who make you feel comfortable and enjoyable.
• Share your thoughts and feelings with people you trust.
• Don't be afraid to ask for help when you need it.

What you should always remember is that stress is inevitable in life; the key is to be able to manage it without letting it overwhelm you. Following small but effective techniques to help you calm down and enjoy a more balanced life is the ultimate stress management tool.

Sources:

Mayo Clinic: Deep Breathing for Stress Relief

Harvard Health: Relaxation Techniques: Breath Control Helps Quell Errant Stress Response

National Center for Complementary and Integrative Health (NCCIH): Meditation: In depth

Harvard Health: The Exercise Effect

American Psychological Association (APA): Nurtured by Nature

American Psychological Association (APA): The Power of Social Support