Written by Awes khan certified supplement specialist and nutritionist

How to manage stress

Simple Approaches to Stress Management for a Calm Mind In today’s fast-paced world, stress has become a part of daily life for many. Whether it’s work pressure, financial concerns, or personal responsibilities, stress can build up and take a toll on both your mental and physical health.

The good news? With the right strategies, you can effectively manage stress. Here's a guide to help you understand stress better and take control of it before it takes control of you.

What Is Stress, Anyway?

Your body naturally responds to any demand or challenge with stress. It can be short-term (like meeting a deadline) or long-term (like ongoing financial worries). While a little stress can motivate you, chronic stress can lead to serious health issues like anxiety, depression, high blood pressure, and even heart disease.

Signs You’re Stressed

Are you unsure whether you're stressed? Several common symptoms include: - Persistent anxiety or racing thoughts - Trouble falling asleep - Problems with the stomach or head - Feeling overwhelmed or irritable

- Appetite changes - Weakness or lack of energy Recognizing the signs is the first step in managing it.

Proven Strategies for Stress Management

1. Exercise Regularly

Endorphins, which are your body's natural mood boosters, are made when you exercise. Even a 20-minute walk can make a big difference.

2) Practice Deep Breathing or Meditation

Simple breathing exercises or guided meditation can calm your nervous system and quiet your mind.

Try this: Inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds. Repeat.

3) Get Enough Sleep

Lack of sleep increases stress. Aim for 7–9 hours of quality rest. Create a calming bedtime routine and limit screen time before bed.

4) Eat a Balanced Diet

What you eat affects how you feel. Avoid excessive sugar, caffeine, and processed foods. Eat more whole foods, fruits, and vegetables.

5) Stay Connected

Talking to a friend or loved one can ease your mind. Don’t bottle things up—sometimes just sharing your feelings is enough.

6) Set Realistic Goals

Break tasks into smaller steps. Don’t overload your schedule, and learn to say “no” when necessary.

7) Take Breaks

Step away when things get overwhelming. A short walk, some music, or a quick stretch can reset your mood.

8) Do Something You Enjoy

Hobbies and fun activities reduce stress. Read a book, paint, play music, or do whatever brings you joy.

9) Seek Professional Help

If stress feels too heavy to manage alone, therapy or counseling can provide support and effective tools.

Quick Stress-Relief Tips

- Listen to calming music

- Write in a journal

- Sip herbal tea

- Try aromatherapy (lavender, chamomile, peppermint)

- Practice gratitude daily

You can’t always control the challenges life throws your way, but you can control how you respond. By building healthy habits and knowing your stress triggers, you can create a more balanced, peaceful life.

Remember: Managing stress is not a one-time fix—it’s a lifestyle.