How To Manage Stress levels

How To Manage Stress levels

Life can be full of stress and at times it might feel overwhelming and downright disruptive. Although you can relief stress with medication, there are alternatives ways where we can naturally level out stress. Remember, there is a difference between good stress and bad stress. All humans need stress to move forward and even get them out of a slump. But when does stress get excessive? 

Before we get to the nitty gritty on how to deal with stress, we first have to understand why and how stress works. IF you rather skip the educational part of this article, you can scroll all the way down to find ways to control stress. 

How is stress bad for us?

According to Harvard University (Link Provided below), Stress is a natural response that helps the body handle challenging situations by releasing hormones, increasing heart rate, and boosting energy. Once the threat passes, the body returns to normal. However, frequent stress can keep this response active, leading to chronic inflammation. Over time, this increases the risk of serious health issues like heart disease, stroke, and dementia.

Top ways to reduce daily stress - Harvard Health

What Is Positive Stress?

"Positive stress," also known as eustress, is the kind of stress that comes from excitement rather than fear. It triggers a surge of hormones and an increased heart rate, but without a sense of danger.

This type of stress happens in situations like riding a roller coaster, preparing for a big interview, or going on a first date. It energizes and keeps us engaged in life.

A moderate amount of stress helps sharpen focus, boost motivation, and enhance performance. According to the Yerkes-Dodson law, stress can be beneficial—up to a point. Beyond that, excessive stress starts to hinder rather than help performance.

Source: Good Stress: When Stress Can Help (and When It Can Hurt)


Stress on muscles = More Gains

We all know the pain when it comes to building muscle. But that pain you feel is necessary to build bigger muscles. The most effective way to build muscle is by exposing them to significantly greater stress than they’re accustomed to. This is typically achieved by progressively lifting heavier weights. The added strain triggers chemical changes in the muscles, promoting growth by activating key processes like satellite cells and mTOR, which are essential for muscle development. This type of stressed can have positive effects.

Source: How Do Muscles Grow: The Science of Muscle Growth Explained – Positive Health Wellness

Great! Now that you have some insight of what and how stress can impact you, here are a couple tips to help you relief stress:

1. Get Moving: Exercise for Stress Relief

Why it works: Physical activity boosts endorphins, your body's natural mood elevators, and reduces levels of stress hormones like cortisol.
What to do:

  • Walk briskly for 20–30 minutes outdoors.
  • Try yoga or stretching to combine movement with mindfulness.
  • Dance like nobody’s watching—just get your heart rate up!

Fact: Exercise can improve your sleep quality and overall mood within just a few weeks.

2. Master the Art of Breathing

Why it works: Intentional breathing slows your heart rate and tells your nervous system to calm down.
Quick technique:

  • Inhale for 4 seconds.
  • Hold your breath for 4 seconds. 
  • Exhale for 4 seconds.
  • Repeat 5 times.

Fact: Regular deep breathing can lower your blood pressure and reduce stress within minutes.

3. Plan Your Time Like a Pro

Why it works: Feeling organized reduces overwhelm, helping you manage stressors more effectively.
What to try:

  • Use a to-do list or planner to break big tasks into smaller steps.
  • Prioritize tasks using the Eisenhower Matrix (urgent vs. important).
  • Say “no” to non-essential commitments.

Fact: Multitasking can actually increase stress and decrease productivity by up to 40%!

4. Eat Stress-Fighting Foods

Why it works: Certain nutrients help regulate cortisol levels, stabilizing your mood.
What to eat:

  • Magnesium-rich foods: Spinach, dark chocolate, nuts.
  • Omega-3s: Fatty fish like salmon or chia seeds.
  • Vitamin C: Oranges, bell peppers, or strawberries.

Fact: Drinking enough water can enhance focus and reduce feelings of stress.

5. Laugh—Even If It Feels Silly

Why it works: Laughter triggers the release of feel-good chemicals like dopamine.
Ideas to try:

  • Watch a stand-up comedy special or a funny YouTube video.
  • Swap funny memes with friends.
  • Attend a laughter yoga class (yes, that’s a thing!).

Fact: Fake laughter works too—your brain can’t tell the difference.

6. Sleep: Your Body’s Reset Button

Why it works: Sleep restores your brain and body, making you better equipped to handle stress.
What to do:

  • Stick to a consistent bedtime routine.
  • Avoid screens 1 hour before bed.
  • Keep your bedroom cool, dark, and quiet.

Fact: Lack of sleep raises cortisol levels, creating a vicious cycle of stress.

7. Talk or Write It Out

Why it works: Sharing your feelings or journaling helps you process emotions.
How to start:

  • Call or meet a friend who listens without judgment.
  • Spend 10 minutes a day journaling your thoughts.
  • If needed, consider therapy or counseling.

Fact: Writing down worries for just 20 minutes can reduce stress and improve focus.

8. Set Boundaries and Say No

Why it works: Overcommitting stretches your mental and emotional energy too thin.
Tips to apply:

  • Politely decline tasks that don’t align with your goals.
  • Block out “me-time” on your calendar.
  • Remember, boundaries are a form of self-care.

Fact: Saying “no” can boost your self-confidence and reduce resentment.

9. Step Into Nature

Why it works: Being outdoors calms the nervous system and lowers stress hormones.
Ideas to try:

  • Take a 10-minute walk in a park or garden.
  • Practice grounding: walk barefoot on grass or sand.
  • Spend time near water—rivers, lakes, or even a fountain.

Fact: Spending just 15 minutes in nature can lower cortisol levels by up to 20%.

10. Practice Mindfulness

Why it works: Mindfulness helps you focus on the present moment, reducing anxiety about the future or past.
What to try:

  • Use apps like Calm or Headspace for guided meditations.
  • Focus on small moments of gratitude throughout the day.
  • Try mindful eating: savor each bite and enjoy the process.

Fact: Regular meditation can physically shrink the brain’s amygdala (the stress center).

Bonus: Unplug From Technology

Why it works: Constant notifications and screen time overstimulate your brain.
What to do:

  • Turn off non-essential notifications.
  • Schedule a “digital detox” for an hour or more daily.
  • Use Do Not Disturb mode during meals or relaxation time.

Fact: People who unplug for short periods report feeling 30% less stressed.

Stress management doesn’t require a life overhaul—just small, consistent changes that add up over time. Pick one or two tips to try today, and remember, progress is better than perfection. 

Back to blog