6 ways to manage mental stress and take back control of your life

Causes of stress: One of the biggest reasons for stress is procrastination. Putting off tasks leads to anxiety, especially when deadlines are looming (Image: Canva)

Mental stress has become a common part of modern life. Between the pressures of work, relationships, and other responsibilities, it's easy to feel overwhelmed. While it’s impossible to completely get rid stress, managing it effectively is important for maintaining your well-being.

Chronic stress can lead to various physical and mental health issues, including anxiety, depression, and even heart disease, says Dr Gorav Gupta, Senior Psychiatrist and Founder of Tulasi Healthcare, New Delhi. “Managing stress should be a top priority for everyone. Stress can be triggered by a wide range of factors that may include work pressures, relationship issues, financial worries, or personal health problems. Modern lifestyle, filled with constant connectivity and fast-paced demands, only intensifies these stressors,” he says, adding that "stress often arises from feeling out of control, overwhelmed by life’s demands, or facing challenges that seem insurmountable."

Also read | Stress can harm your physical and mental health, here are 7 ways to cope with it

Dr Gupta suggests some strategies to cope with stress in daily life

Know the root causes of stress: Understanding what triggers your stress is the first step in managing it. Says Dr Gupta, "Take time to reflect on your stressors, whether they’re related to your career, relationships, or other areas of your life. Identifying these sources helps create clarity, so you can address them head-on."

Start by making a list of everything that’s contributing to your stress. Knowing these factors allows you to tackle each one more effectively and find long-term solutions.

Take action and overcome procrastination: One of the biggest reasons for stress is procrastination. Putting off tasks leads to anxiety, especially when deadlines are looming. Dr. Gupta explains, "Avoiding tasks creates a snowball effect, what starts as a small task becomes overwhelming as time passes. The key to overcoming procrastination is breaking tasks into smaller, manageable steps. Set realistic deadlines and start with just one small action.”

Completing tasks gives you a sense of accomplishment, which can reduce your stress.

Strive for balance: Maintaining balance is essential for reducing stress. Overcommitting to work, social obligations, or family can drain your energy and leave you feeling burned out. "Learn to say no to things that don’t serve your goals or values. A balanced life allows you to focus on what truly matters," Dr Gupta suggests.

Take time to prioritise your needs. Set boundaries and protect your time, so you can devote energy to self-care, relationships, and rest, key ingredients for stress management.

Also read | Stress and anxiety: 12 simple life rules to stay mentally strong

Choose positive coping mechanisms: When stress hits, it’s easy to resort to unhealthy coping mechanisms, like overeating or turning to alcohol. However, these behaviours can worsen stress over time. "Choosing positive outlets, such as physical activity, creative hobbies, or journaling, can improve your mood and help manage stress more effectively," he says.

Exercise, for example, releases endorphins, which are natural mood boosters. Journaling helps to process emotions, while hobbies allow for relaxation and creativity.

Build strong connections and end isolation: Loneliness can significantly increase stress levels and negatively affect mental health. Research shows that having strong social connections can lower stress and increase resilience. "The support of friends, family, or a community can make all the difference when dealing with stress. Reach out to those you trust for emotional support. Join groups or communities that share your interests or values. These connections can reduce feelings of isolation and provide a buffer against stress” he says.

Prioritise your physical well-being

Your mental and physical health are closely linked. When your body is well-cared for, your mind follows suit. "A healthy body supports a healthy mind. Regular physical activity, a nutritious diet, and proper sleep can significantly reduce stress," Dr Gupta suggests.

Aim for at least 30 minutes of moderate exercise most days of the week. Focus on eating nutrient-rich foods and getting enough sleep. These habits not only improve physical health but help you manage mental stress more effectively.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.