Reduce stress and anxiety with these 7 useful techniques, reclaim mental stability

How to reduce stress: Instead of tackling everything at once, break tasks into smaller, manageable steps (Image: Canva)

Stress has a way of sneaking into every aspect of life. From the pressures of work and family to the challenges of maintaining social connections, stress affects people across all demographics. You may be a student juggling academics and social life, a professional facing tight deadlines, or a parent coping with empty nest syndrome, stress levels are on the rise for everyone.

Stress not only impacts your physical and mental health but can also take a toll on your relationships, productivity, and quality of life. According to Aamish Dhingra, life coach and co-founder of Cocoweave Coaching International, Delhi, “When stress goes unmanaged, it can lead to burnout, anxiety, and even depression. The good thing is that stress management is a skill you can develop. With the right strategies, you can regain control, improve your mental state, and perform at your best.”

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

Dhingra suggests 7 practical techniques to help you manage stress effectively:

• Be a nature lover: Spending time in nature is one of the simplest and most effective ways to reduce stress. Nature has a calming effect that boosts the production of endorphins; the brain's feel-good hormones. Taking a short walk outdoors can instantly relax your mind and restore focus. If you can't get outside, consider adding indoor plants into your workspace or home, or try hobbies like trekking, gardening. These small changes can bring you closer to nature, providing a peaceful, calming environment to help manage stress.

• Practice deep breathing: Deep breathing can counteract your negative reaction and calm the body and mind. One of the most effective deep-breathing techniques is the 4-7-8 method: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This simple practice can help you regain control of your thoughts and calm down when stress levels rise.

• Follow the Eisenhower matrix: Time management is vital for stress reduction. The Eisenhower matrix helps you prioritise tasks by dividing them into four categories like 'urgent and important', 'important but not urgent', 'urgent but not important', and lastly 'neither urgent nor important'. By focusing on the most urgent and important tasks first, you reduce the sense of overwhelm. Prioritising tasks this way helps prevent stress from piling up.

• Divide the task, rule the day: Large, daunting tasks can easily worry you and increase your stress levels. Instead of tackling everything at once, break tasks into smaller, manageable steps. For example, if you need to complete a project by the end of the week, break it down into daily to-dos. By dividing your workload, you’ll feel less anxious and more in control. This approach not only helps reduce stress but can also lead to a greater sense of accomplishment and productivity.

• Practice gratitude journaling: When stressed, it's easy to focus on the negative aspects of life. Gratitude journaling shifts your focus to positive experiences and aspects of your life, helping reduce stress and explore a sense of peace. Spend a few minutes each day writing down things you're grateful for; from simple joys like a warm cup of coffee to deeper gratitudes like good health or supportive relationships. This practice helps you reframe your mindset and boosts your  mood.

• Connect with a friend or family: Strong social connections can act as a buffer against stress. Talking to a friend or family member about what’s bothering you can provide emotional support and help release pent-up tension. Having someone to listen and offer advice or simply share your feelings with can lighten the emotional load and make you feel understood. Strengthening your social bonds is an essential aspect of stress management.

• Stay physically active: Physical activity is one of the most powerful stress relievers. From walking, yoga, and swimming, any form of exercise that moves your body more helps release endorphins, which naturally increase mood and promote relaxation. Regular physical exercise reduces stress and improves mental health. Staying active improves your ability to cope with life’s challenges.