Sudden stress: Breathing exercises, meditation and other easy ways to stay mentally healthy

Stress is an inevitable part of life, and it can strike without warning. Whether it's a tight deadline at work, unexpected news, or a minor mishap, sudden stress can throw us off balance. Managing stress effectively is crucial for maintaining our mental and physical well-being.

Here are some simple yet effective strategies to help you deal with sudden stress.

Practise deep breathing

One of the quickest ways to calm your mind and body is through deep breathing. This technique increases oxygen flow to the brain and promotes a state of relaxation. To practise deep breathing, sit comfortably, close your eyes, and take a slow, deep breath in through your nose, allowing your abdomen to expand. Hold the breath for a few seconds, then exhale slowly through your mouth. Repeat this process several times until you feel more relaxed.

Engage in physical activity

Physical activity is a powerful stress reliever. Exercise releases endorphins, the body's natural mood enhancers. Even a short walk or a few minutes of stretching can significantly reduce stress levels. If possible, step outside and enjoy nature. The combination of fresh air and physical movement can help clear your mind and improve your mood.

Utilise mindfulness and meditation

Mindfulness involves focusing on the present moment without judgement. It can be a highly effective way to manage stress. Meditation, a practice often associated with mindfulness, can help you achieve a state of calm. To meditate, find a quiet space, sit comfortably, and focus on your breath or a calming image. If your mind wanders, gently bring your attention back to your focal point. Even a few minutes of meditation can reduce stress and improve your overall sense of well-being.

Stay connected

Social support is vital for managing stress. Talking to a friend, family member, or colleague about what’s bothering you can provide perspective and emotional relief. Sometimes, just knowing that someone is there to listen can make a significant difference. Don’t hesitate to reach out to your support network when you’re feeling overwhelmed.

Prioritise and organise

Sudden stress often stems from feeling overwhelmed by tasks or responsibilities. Take a step back and prioritise what needs to be done. Make a list of tasks and tackle them one at a time. Breaking down large tasks into smaller, manageable steps can make them seem less daunting. Organisation helps create a sense of control, which can alleviate stress.

Limit exposure to stressors

While it’s not always possible to avoid stress, you can limit your exposure to certain stressors. For example, if watching the news or engaging in social media adds to your stress, consider taking a break from these activities. Set boundaries to protect your mental health, such as not checking work emails after a certain hour or limiting your time spent on stressful tasks.

Try relaxation techniques

In addition to deep breathing and meditation, other relaxation techniques such as progressive muscle relaxation, visualisation, and aromatherapy can be beneficial. Progressive muscle relaxation involves tensing and then slowly relaxing each muscle group, which can reduce physical tension. Visualisation entails imagining a peaceful scene, while aromatherapy uses essential oils like lavender or chamomile to promote relaxation.