Psychological stress: 8 tips to reduce stress, boost energy levels and improve mental health

Avoid stress: Chronic stress is a known contributor to inflammation. Stress triggers the release of inflammatory cytokines. Practice relaxation techniques such as meditation, deep breathing exercises, or yoga to manage stress effectively (Image: Canva)

Psychological stress is a form of mental strain or tension that arises when an individual perceives a discrepancy between the demands placed upon them and their ability to cope with those demands. It can be triggered by various factors, such as academic pressures, financial worries, personal relationships, and significant life changes. Unlike physical stress, which manifests through bodily symptoms, psychological stress affects the mind, leading to feelings of anxiety, worry, and overwhelm.

Managing psychological stress is crucial for students to maintain their mental well-being and academic performance. Here are eight easy steps to help manage stress effectively according to psychiatrist Hiral Das from Kolkata.

Organise your time

Prioritise tasks: Break your tasks into smaller, manageable chunks and prioritise them.

Use a planner: Keep track of assignments, deadlines, and exams using a planner or digital calendar.

Maintain a healthy lifestyle

Exercise regularly: Engage in physical activities like walking, yoga, or sports to release endorphins and reduce stress.

Eat balanced meals: Ensure a diet rich in fruits, vegetables, and proteins to keep your body and mind healthy.

Practice relaxation techniques

Deep breathing: Practice deep breathing exercises to calm your mind.

Meditation: Spend a few minutes each day meditating to reduce anxiety and improve concentration.

Get adequate sleep

Set a routine: Establish a regular sleep schedule and stick to it.

Avoid screens: Turn off electronic devices at least an hour before bedtime to ensure quality sleep.

Stay connected

Talk to friends and family: Share your feelings and concerns with trusted individuals.

Join support groups: Participate in study groups or clubs to build a supportive community.

Take breaks

Short breaks: Take short, regular breaks during study sessions to avoid burnout.

Relaxation activities: Engage in activities you enjoy, such as reading, listening to music, or hobbies.

Set realistic goals

Achievable goals: Set realistic academic and personal goals to avoid unnecessary pressure.

Celebrate small wins: Acknowledge and reward yourself for achieving milestones, no matter how small.

Seek professional help

Counseling services: Utilise school or college counseling services if stress becomes overwhelming.

Mental health professionals: Consult a psychologist or counselor for professional advice and support.

Implementing these steps

To effectively implement these steps, start by assessing which areas of your life need the most attention. Gradually integrate these practices into your daily routine, and remember that it's okay to seek help when needed. Maintaining a balanced approach will help you manage stress and enhance your overall well-being.