Stress doesn’t just affect the mind, it takes toll on the body: Stress management mantras that you must know

A single word that has the potential to concern us in a matter of seconds is stress. This invisible force has, over the years, wreaked havoc in many of our lives and families. Today, stress affects a large number of people, no matter the geographic location. According to the Ipsos World Mental Health Day report 2024, more than 62% of people admitted that they have felt stressed at some point in their lives. The study was conducted across 31 countries. These numbers are extremely concerning especially when it comes to India as the report states that every 1 in 2 people report being stressed in urban India – that is around 53% of the population!

With stress becoming commonplace, a lot of us underestimate the real harm caused by it. Many believe that stress lives only in the mind, that it’s all about feeling overwhelmed or anxious. But the truth is, stress doesn’t stop with one’s thoughts. It affects the entire body. Research published by The National Library of Medicine reveals that chronic stress can weaken the immune system, increase risk of heart diseases, contribute to depression and even play a role in tumour development. When stress becomes constant, it slowly starts eating into one’s mental and physical health. That is why learning to manage stress effectively is crucial.

The good news is, with a few simple, science-backed ways, we can calm the mind, clear our thoughts and regain positive control. With certain mindful practices and a healthy lifestyle, we can fight stress and bring back a healthy balance into our lives. So, join us as we explore several simple and effective steps to help combat stress in daily life.

Have a healthy diet

What we eat has a powerful impact on how we feel both physically and mentally. When we feel stressed, we start looking for comfort foods such as chips, sweets and caffeine drinks. But these foods give a quick energy boost only, leaving us feeling more tired and anxious than before. It is thus important to focus on a balanced diet that is rich in fruits, vegetables, whole grains and proteins.

According to Matthew Kuchan, PhD, senior research scientist at Abbott, stress can negatively affect blood pressure and blood flow, which in turn impacts people’s brain health. Kuchan explains that nutrients from healthy foods can actually improve blood flow in the body and brain over time. That is why including foods that support our nervous system is important, like nuts, seeds, leafy greens and food rich in omega 3 fats.

Further, drinking plenty of water and cutting down on processed foods, sugar and caffeine is crucial too. When our body feels nourished, our mind feels calmer and better equipped to deal with stress.

Plan ahead, take short breaks

We do it more than we’d like to admit — rushing through the day in total chaos. Apart from making us worked up, such days raise our stress levels too. Interestingly, one of the easiest ways to stay calm and focused is to plan our day ahead.

We start by writing a simple to-do-list where we set clear and realistic goals. Also, we break big tasks into smaller and manageable ones. When our day has structure, our mind feels lighter and more in control.

One must also remember that managing time is not only about being busy, it’s also about resting and taking a pause. Even short breaks during work can make a big difference to one’s stress levels. A few minutes to stretch, a brisk walk or just a few deep breaths can help one reset. In fact, a 2016 study by Korpela, Kinnunen, Geurts, de Bloom and Sianoja, found that people who took regular lunch breaks and mentally detached from work during that time felt more energetic and less exhausted. So, when we plan our time wisely and rest, we tend to return to work feeling refreshed and less stressed.