Stress is a natural response of the body to any problem, whether physical or emotional, and various factors including work pressure, social relationships, or major life changes can trigger it.

While some stress can be beneficial by motivating you to meet deadlines or work under pressure, excessive stress can lead to chronic illnesses affecting health and well-being. On World Mental Health Day, we highlight tips to overcome stress.

From hormones to mood and physical health, stress can harm your health in many ways. According to a report by NDTV, although stress is not a disease, it is present in almost every diagnosed illness. It is not an infection or injury but a condition that changes the body’s chemistry and mental clarity. If left untreated, it harms immunity, disrupts judgment, and robs the joy of life.

Chronic stress can lead to serious health problems. Many underestimate the consequences of prolonged stress, thinking it is merely an emotional or psychological issue. However, stress can increase the risk of serious health problems such as:

• Heart disease
• High blood pressure
• Diabetes
• Digestive problems
• Autoimmune disorders

Long-term stress can severely affect mental health, leading to chronic conditions such as anxiety disorders, depression, and burnout. Continuous stress may also impair brain functions, affecting areas responsible for memory, learning, and emotion regulation.

Uncontrolled stress can have long-term effects on mental and physical health, including:

• Mental health issues: increased anxiety, depression, and mood swings.
• Cognitive impairment: difficulty concentrating, forgetfulness, and poor decision-making.
• Sleep problems: insomnia or poor sleep leading to fatigue and irritability.
• Physical symptoms: headaches, muscle tension, and digestive issues.

Here are detailed strategies to effectively manage stress:

• Engage in moderate exercise for at least 30 minutes most days, such as walking, running, yoga, or dancing, as exercise releases endorphins that improve mood and reduce stress.
• Practice mindfulness techniques like meditation or deep breathing exercises to become more aware of your thoughts and feelings, thereby reducing stress.
• Follow a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to improve physical health and mood. Avoid excessive caffeine and sugar as they may worsen anxiety.
• Prioritize good sleep of 7-9 hours each night, establish a bedtime routine, create a comfortable sleep environment, and reduce screen time before bed.
• Organize tasks and set realistic goals, breaking large projects into smaller, manageable steps to avoid feeling overwhelmed.
• Sharing your thoughts and feelings with others can provide support and help relieve stress.
• Avoiding tobacco can help control stress levels. These substances may provide temporary relief but can increase stress in the long term.
• If stress becomes unbearable, consider consulting a mental health professional, as therapy or counseling can provide valuable tools for managing stress and emotional support.