How to deal with stress: The Ultimate Guide

In today’s world, stress is as common as “good morning.” It is always in the news. You hear about it all the time when you turn on the TV, read the newspaper or talk to your friends. But what exactly is stress? What are its symptoms? How can you deal with it? And how does it affect people’s lives?


Stress usually refers to an emotional or physical response to pressure and is a normal part of life. It’s an inevitable reaction to difficult or challenging situations and is often associated with negative feelings, such as worry, anger, insecurity, and feeling overwhelmed. But stress can also be positive; it can be the spark that motivates us to achieve our goals or make changes in our lives.


When someone experiences stress, their brain releases chemicals that increase heart rate and blood pressure which in turn, creates feelings of anger, fear, confusion, anxiety and depression. It can also cause physical symptoms like headaches and sore muscles. Stress has many negative effects on health including weight gain and heart diseases. 


There are many different causes of stress, everyone has their own triggers and way of coping with it. One of the most prevalent ones is work. The higher the stakes, the greater the pressure to succeed and the more it seems to take a toll on your mental health. Other causes of stress include the death of a loved one, divorce, increased financial obligations, marriage, moving to a new place/ home, losing a job, emotional problems (anger, anxiety, grief, guilt), traumatic events, chronic illness/ injury, unrealistic perceptions, fear, uncertainty, change. 



What is a stress test? 


Also known as an exercise test, it demonstrates how your heart operates while performing physical activities.  A stress test typically involves walking on a treadmill or using a stationary cycle while medical devices monitor. 

Some people, such as those with arthritis, may not be able to do the activities involved in a stress test. Instead, doctors give these people a drug to make their heart work harder, as it might during exercise. 

Some aspects that the doctors attempt to measure during a stress test include heart rate, breathing, blood pressure, EKG readings, how exercise affects fatigue levels and heartbeat and heart waves. 



Is stress only psychological?


NO! Stress is also physical. 

In physics, stress is the force acting on the unit area of a material that occurs because of externally applied forces, heating, deformation etc. The effect of stress on a body is named as strain, it is a dimensionless quantity that is the amount of deformation on a particular body by the direction of force applied on it, divided by the body’s initial dimensions. A stress–strain curve for a material gives the relationship between stress and strain. The stress and its corresponding strain values are plotted in a stress-strain curve. 

Whereas Shear stress refers to a force tending to cause deformation of a material by slippage along a plane or planes parallel to the imposed stress.

Stress is often measured in the unit Pascal (Pa) i.e. Newton/m2. 



What is stress management?


Our busy lives make us so much more prone to stress, therefore it is very important to know what stress management is and how one can deal with stress.

Stress management refers to coping with/ releasing the piled up stress of a person and its impact on the day-to-day activities. It comprises making changes in your lifestyle to prevent stress by using techniques like relaxation and self care.  


The secret to living a less stressful life is to keep  a good mental and physical health. There are many ways for you to manage stress levels: practising deep breathing techniques, exercising regularly and learning how to be mindful of your thoughts and emotions. 


Whether it’s a big project, a looming deadline, or a family emergency, stress is inevitable. We’re always going to have some kind of pressure weighing on us from time to time. The key is how we react when that pressure comes. So if you’re feeling stressed out these days, try some of these tips! 

  1. Think of ways by which you can change the situation and reduce the stress. For example, if you are stressing over a friend commenting on your appearance you can distance yourself. 
  2. A morning walk, yoga or other exercises help by releasing happy hormones, endorphins, into your body, this can help suppress feelings of stress throughout the day.
  3. Get a massage! Getting massaged releases any kind of muscular tension that stress might have caused. 
  4. Get proper diet and sleep, your eating habits have a lot to do with stress, while certain food items trigger stress, mood swings etc. others help regulate it, choose your diet wisely! Sleep on the other hand grenades bed your body the time to heal and repair.
  5. Try meditation, focusing on now helps you stop ruminating, it brings short-term relief from stress and is a great stress management asset in the longer run. 
  6. Focus on breathing, it helps you calm down and the best part is that not a lot of people notice so, whether in a crowded theatre or a stressful meeting this is your go to exercise! 
  7. Put your mind into things you love doing like singing, playing an instrument, painting, it can be anything! This will help you engage in something else which makes you happy and avoid stressful thinking.
  8. Start positive affirmations/ positive self-talk. How you think of yourself and talk to yourself matters the most, that is why you should try to be compassionate towards yourself and appreciate how far you have come. 
  9. Express your gratitude, it helps you recognize all the good things in life and what you are grateful for. 
  10. Make a list of things that you have to get done in order to avoid unnecessary chaos/ stress. 
  11. Avoid pursuing things that make you feel stressed, cut out on your triggers so you are at peace. 
  12. If you feel very stressed and are unable to cope up with it try talking to a therapist or a counsellor.  

Stress can be a major source of anxiety. It can make you feel powerless, exhausted, and unmotivated. Stress can come from many different sources: work, family, finances, social life, etc. But whatever your sources of stress may be, this guide will help you find ways to reduce and manage it in your everyday life, if not you can always reach out to us at HEAL by Shivtensity and seek help! 



2 Responses

  1. I must thank you for the efforts youve put in penning this site. I am hoping to check out the same high-grade blog posts by you in the future as well. In fact, your creative writing abilities has motivated me to get my very own blog now 😉

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