Why Stress Management is Integral To Us Now More Than Ever
These days, the life of the average individual feels like an endless to-do list. Increasing anxiety and overstaffed offices make it clear that there is no break time in the modern timeline of to-do lists.
I remember a time when my stress was overwhelming to handle; my heart would race with the slightest hint of workload, I would not be able to sleep at night, and my life during this period was horrible. That’s when I decided it was time I took matters into my own hands.
The great news is even the smallest changes can make a large impact. In this article, we’ll be putting a spotlight on strategies that are effective.
Set Clear Boundaries Around Your Time
Being on “call” has become the new norm and is single-handedly the biggest reason for people suffering from stress and sleepless, overloaded work shifts. This endless wheel of productivity, unlike in the past, has turned mental health into “burnout.” All in all, this form of stress can be reduced by utilizing some of the strategies mentioned below.
• Setting Time Views: Mark and tick the clock, identify when there is work left, and dispense with marking—punch in and punch out daily-based requirements.
• Increase Control of Spending Time After Work: Markers are used post-managing mental stress. Pro Tip: I began ignoring all work-related notifications after 7 pm, and my social life has improved drastically.
Enjoy a Simple Relaxation Exercise for a Period of 5 minutes.
Hit the pause button for a bit and reset your mind for at least 5 minutes.
Take a deep breath, get some fresh air, or stretch. Even the smallest pause can completely transform your thought processes.
Why this helps:
• Avoids triggering the stress response.
• Provides an opportunity for the brain to rest
Move Your Body (Gym Not Required)
Remember, stress relief is just as important as staying fit. Whether you choose to take a brisk 10-minute walk or have a mini dance party, these activities can make all the difference.
My go-to: Feeling overwhelmed? Blast your favorite song and dance like nobody’s watching. Trust me, it works every time!
Declutter Your Space, Declutter Your Mind
By spending 10 minutes decluttering your workspace or tidying your home, you can dramatically improve your outlook. This boost in positivity is essential, especially since a lot of physical clutter can mirror mental clutter.
Bonus: Psychologists believe cleaning up can bring astonishing clarity.
Learn To Say “No” Without Feeling Guilty
By taking on too many tasks, you will quickly find yourself overwhelmed. Begin practicing saying a polite no to something that doesn’t fit your schedule.
Script to try:
“Thank you for keeping me in mind, but I’m unable to take this on right now.”
Create a “Worry Window.”
Schedule 15 minutes to process anxious thoughts. Instead of worrying throughout the day, set aside a “worry window” and jot down notes to revisit later.
Why this helps:
• Contains anxiety to a specific timeframe
• Prevents all-day rumination
End Your Day With Gratitude
Before sleeping, jot down three positive things from your day, regardless of their significance. This practice helps train your brain to concentrate on the good and cultivate mental wellness.
Example:
• My favorite morning coffee kick-started my day.
• A friend’s text brought a smile to my face.
• Meeting a work deadline.
Final Thought: Small Steps, Big Impact
While stress doesn’t vanish in a day, adopting new, small habits fosters enduring change. The secret is practicing consistency—not striving for an ideal standard.
Take note: Not everything is within your control, but your responses are. Whether reducing your working hours, setting digital limits to avoid burnout, or using the Controlio app, every effort, no matter how small, is worthwhile.