However, it also impacts our body, and when it becomes chronic, it affects our physical health. Persistent stress can cause many ailments that affect our heart, metabolism and even sleep. Though the stress is inevitable in today’s fast paced world, managing it is essential for better overall health.
Many of us ignore the initial adverse effects of stress. For example, some individuals resort to overeating in stressful situations. Such actions are often ignored, thinking they are side effects of work-related tensions or competition we face while working. Some even make fun of people who complain about stress. However, stress is one of the chief causes of India’s diabetes epidemic – 10.1 crore Indians suffer from Diabetes as per report released by Indian Council of Medical Research – India Diabetes (ICMR- INDIAB) in 2023.
Prolonged stress causes sustained high blood pressure. This opens the door for many health problems, including hypertension, obesity and low immunity which can lead to frequent infections. While mental stress is expected to rise, the positive side is that our society and policymakers recognise the importance of stress and its impact on our health. In CY2025, Tele Manas helpline an initiative under the National Tele Mental Health Programme backed by the Ministry of Health & Family Welfare, handled 12.33 lakh calls.
Though stress can impact our health, a rigorous approach to stress management can help reduce its ill effects. Here are a few tips:
Yoga: Practising deep breathing and concentration within the Yoga framework can help reduce anxiety, high blood pressure and associated symptoms of stress. It can also make the body flexible which further helps in participating in physical activities or exercises that bring down stress. If possible, supplement Yoga with basic physical activities such as brisk walking, jogging short distances and sit-ups.
Disciplined life: Sleep is one of the best medicines for our body. Sound sleep for 7-8 hours at night can relax our mind. Avoid using electronic gadgets or screen time before going to bed. Inadequate sleep can cause stress. Replacing junk food with highly nutritious food can also help to boost mood and reduce stress. Including fruits, nuts, and green vegetables in the diet, along with ample water intake, can help reduce stress. Half an hour of exercise every day can act as stress buster.
Analyse the daily routine and identify causes of extreme stress. Working on these sources of stress with a positive mindset can help reduce it. For example, reaching the office late can make the entire day stressful. Starting the day half an hour earlier can avoid such a situation altogether and considerably reduce stress.
Social connect: An overdose of ‘living a digital life’ can make us lose touch with the real world. It can also cause a lot of stress. Connecting with friends and family in the offline world, participating in group activities, and nurturing creative hobbies can help reduce stress. For example, gardening can reduce negative thoughts and fatigue. Journaling - a practice of writing down thoughts, feelings, plans and day-to-day experiences - can also help curtail negativity and boost positive thinking, which in turn helps manage stress.
Interacting with individuals from various walks of life also helps reduce stress. Outdoor activities involving mindfulness in motion, physical effort and regulated breathing can help reduce stress. For example, outdoor cycling with clear riding goals can help decrease cortisol (stress hormone) and boost feel-good endorphins.
These steps can help reduce stress. In the medium to long term, significant benefits to physical and mental health become visible. It reduces healthcare costs and boosts energy. We can live a better and happier life. However, if individuals find it difficult to reduce stress even after making conscious efforts on their own, it is better to consult a doctor and seek professional help.
