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  • Malkiat Singh Duhra

Stress Management

We all get stressed from time to time which can cause moments of anxiety and worry. While a little bit of stress is normal, being stressed on a regular basis can have a physical impact, particularly if the stress is chronic. When a person is chronically stressed, it can have a major impact on their every day life, including overall health and well-being. Stress is beneficial when it gives us the boost we need to get through situations like work deadlines or examinations. However extreme stress has adverse health consequences that affect many of the bodily systems. Unless you learn how to manage your stress, you will suffer mentally, emotionally, and physically. There are some common emotional and physical symptoms of stress, like panic attacks and headaches. If you are living with higher levels of stress, you are putting your entire well-being at risk. Stress breaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life.


Effective stress management helps you break the hold it has on your life, so you can be happier and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun; and the resilience to hold up under pressure and meet challenges head on.

  1. Always be ready happily to help the needy person if you can do easily. If you are not capable to do so, then don’t repent and frankly say no.

  2. It is good to have some stress to complete a project timely or pass any examination with good marks.

  3. If you are a believer inGod then imagine God is present in everyone. If you are a non-believer, then try to think that humanity is the only and best religion.

  4. Positive self talk can help you calm down and manage stress. Repeat phrases like, "I can do this, every thing will be OK, all is well, I know how to deal with this problem, I will take help to do this, I am human and we all make mistakes."

  5. Negative self talk increases stress like: "I will never get better, I am so stupid, I can’t do this, I hate this problem, I feel helpless and alone, why do problems comes to me, etc."

  6. Use the stress-stoppers suitable to you. Emergency stress-stoppers are actions to help you defuse stress in the moment. You may need different stress-stoppers for different situations and sometimes it help you to combine them. Count 10 before before you react. Take a few slow deep breaths until you feel good. Go for a walk. Do quick prayer according to your beliefs. If it is not urgent, sleep and respond tomorrow. Walk away from the situation for a while, and handle it later once things have calmed down. Break down big problem into smaller parts, and take one step at a time. Take a break to play with your kids or dog.

  7. Exercise is a great antidotes for stress.

  8. Use stress busting activities. Even when you are down, you may find pleasure in some simple things like going for a walk, exercise, reading books, talking to your friends, playing with kids, meditating, work in the garden or doing home improvement job, meeting friends for coffee or a meal.

  9. You will feel great when you help someone and spare some time for social work.

  10. Try to solve the problems as soon as possible and you will feel free and better. When you delay in solving, it will disturb your brain.

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