Combatting stress in modern life: Holistic approaches to stress management

Each one of us has gone through or going through stressful moments or phases. It creeps into our daily lives and makes everything feel harder. But what exactly is stress, and how can we deal with it? Here is all you need to know about dealing with stress in today’s world and some simple ways to drag stress out of our lives.
Studies show that stress is a big problem for people everywhere.In India, as per a report from a research publish, In total, 25%, 28% and 11.6% of the participants were moderate to extremely severely depressed, anxious and stressed, respectively. In the United States, more than half of people say they're feeling really stressed out, as per the Mining Journal.
So, what is stress exactly? It's not just feeling worried or upset now and then. It's a mix of physical and emotional reactions to the challenges we face every day. Whether it's a big deadline at work or just feeling overwhelmed by everything going on, stress can affect us in lots of different ways.
But here's the good news! We can learn how to manage stress better by taking care of ourselves in different ways. From doing simple exercises to relaxing our minds, there are lots of things we can do to feel better and less stressed.


Stress isn't just a temporary feeling of unease; it's a natural reaction our bodies and minds have to challenges or pressures we face. Whether it's a tight deadline at work or worries about our personal lives, stress triggers a response aimed at helping us deal with what we perceive as threats.
When we're stressed, our bodies release hormones like adrenaline and cortisol, gearing us up for action. This "fight or flight" response can be helpful in the short term, helping us tackle immediate problems. However, when stress becomes chronic or ongoing, it can take a toll on our health.
Read also: Effective ways to reduce stress
Research published in the Annual Reviews shows that stress isn't just a minor inconvenience – it can have serious effects on both our physical and mental well-being. Long-term stress has been linked to a range of health issues, including heart problems, digestive troubles, and mental health conditions like anxiety and depression. It's like a weight on our shoulders that can impact every aspect of our lives if left unchecked.

Identifying stress in our lives is important for effectively managing it and safeguarding our well-being. While the manifestations of stress can vary widely from person to person, recognising common signs and symptoms can serve as a vital first step in addressing and mitigating its impact.

Physical symptoms
One of the most tangible ways stress manifests itself is through physical symptoms. These can range from subtle discomfort to debilitating ailments. Headaches, for example, are a common manifestation of stress, often stemming from tension in the muscles of the scalp and neck. Muscle tension itself is another prevalent physical symptom, with individuals experiencing tightness or stiffness in various muscle groups, particularly the shoulders, neck, and back. Fatigue is another sign of stress, as the body expends energy in response to perceived threats, leaving us feeling drained and exhausted. Digestive issues, such as stomach pain, bloating, or changes in bowel habits, can also arise as stress disrupts the delicate balance of the gastrointestinal system.

Emotional changes
Stress takes a significant toll on our emotional well-being, often manifesting as mood swings, irritability, and feelings of overwhelm or helplessness. Mood swings can range from sudden bursts of anger or frustration to bouts of sadness or tearfulness, reflecting the underlying turmoil caused by stress. Irritability is another common emotional response to stress, as individuals may find themselves easily irritated or annoyed by minor inconveniences. Feelings of overwhelm or helplessness can arise when the demands of daily life feel insurmountable, leaving individuals feeling powerless to cope with their circumstances.
Cognitive challenges
Stress doesn't just affect us physically and emotionally; it also takes a toll on our cognitive functions. Difficulty concentrating is a common cognitive symptom of stress, as the mind becomes preoccupied with worries and concerns, making it challenging to focus on tasks or information. Memory problems may also arise, as stress can impact our ability to remember information effectively. Racing thoughts are another cognitive hallmark of stress, as the mind churns through a constant stream of worries and anxieties, making it difficult to quiet the inner turmoil.

Behavioural patterns
Stress can exert an influence on our behavioural patterns, leading to changes in sleep or eating habits, increased use of substances like alcohol or tobacco, and withdrawal from social interactions. Disruptions in sleep patterns are a common consequence of stress, with individuals experiencing difficulties falling asleep, staying asleep, or achieving restful sleep. Changes in appetite may also occur, with some individuals experiencing increased cravings for comfort foods while others may lose their appetite altogether. Increased use of substances like alcohol or tobacco is another behavioural stress response, as individuals may turn to these substances as a way to cope with their feelings of distress. Withdrawal from social interactions is also common, as individuals may isolate themselves in an attempt to avoid additional stressors or simply lack the energy or motivation to engage with others.

Stress comes in many shapes and sizes, and it doesn't affect everyone in the same way. Understanding the different types of stress can help us recognize and address them more effectively. Here are some common types of stress:

Acute stress
This type of stress is like a sudden wave that crashes over us in response to immediate challenges or threats. It's short-term and often triggered by specific events, such as a tight deadline at work or a sudden argument with a loved one. Acute stress can make our hearts race, our palms sweat, and our minds race as we try to cope with the situation at hand.
Chronic stress
Unlike acute stress, which comes and goes quickly, chronic stress is like a steady drip, drip, drip of pressure that never seems to let up. It can stem from ongoing work demands, financial struggles, or relationship problems that persist over time. Chronic stress can wear us down, leaving us feeling constantly on edge, exhausted, and overwhelmed.

Environmental stress
Sometimes, stress isn't just about what's happening inside our heads – it's also about what's happening around us. Environmental stressors, such as noise pollution, overcrowding, or exposure to natural disasters like hurricanes or wildfires, can all take a toll on our well-being. These external factors can heighten our stress levels and make it harder for us to cope with everyday challenges.
Internal stress
Internal stressors are the ones that originate from within ourselves – our own thoughts, feelings, and beliefs. Perfectionism, for example, can drive us to constantly strive for impossible standards, leaving us feeling stressed and anxious when we inevitably fall short. Self-doubt, unresolved trauma, and negative self-talk are other examples of internal stressors that can impact our well-being.


While stress may feel like an ever-present shadow in our modern lives, there are proactive steps we can take to lessen its impact and build resilience. Holistic approaches to stress management recognise the interconnectedness of our mind, body, and spirit, offering a comprehensive toolkit for dealing with life's challenges. Here are some effective techniques:
Regular exercise
Moving our bodies isn't just good for our physical health – it's also a powerful antidote to stress. Activities like walking, yoga, or dancing release endorphins, the body's natural feel-good chemicals, which can help reduce tension and lift our spirits.
Nutritional balance
What we eat can also influence our stress levels. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients that support our bodies' stress response systems. Avoiding excessive caffeine, sugar, and processed foods can help stabilize our mood and energy levels, reducing the rollercoaster of emotions that often accompany stress.

Mindfulness practices
Mindfulness meditation, deep breathing exercises, and progressive muscle relaxation techniques offer powerful tools for calming the mind and soothing frazzled nerves. By cultivating present-moment awareness, we can break free from the grip of stressful thoughts and find inner peace amid the chaos of daily life.
Social support

Connecting with others is a fundamental human need – and it's also a potent buffer against stress. Building and nurturing supportive relationships with friends, family, or community members can provide a safe space to share our struggles and seek comfort and encouragement. Knowing we're not alone in our experiences can create a sense of belonging and resilience in the face of adversity.
Self-care rituals
Taking care of ourselves isn't selfish – it's important for our well-being. Prioritising activities that nourish our bodies, minds, and souls – whether it's getting enough rest, indulging in hobbies we love, or setting boundaries to protect our time and energy – allows us to recharge and replenish, better equipping us to face life's challenges with grace and strength.


In addition to adopting proactive strategies for managing stress, cultivating a stress-free mindset is essential for dealing with the complexities of modern life. Here are some practical tips to help you let go of worries and embrace a more peaceful existence:
Create a worry period
Instead of allowing worries to consume your thoughts throughout the day, designate specific times to address them. Set aside a "worry period" – perhaps 15 minutes in the morning or evening – to acknowledge and process your concerns. During this time, allow yourself to explore your worries without judgment, knowing that you have dedicated time to address them. Once the designated period is over, consciously let go of your worries and focus on the present moment.

Challenge anxious thoughts
Practice cognitive reframing techniques to challenge negative thought patterns and cultivate a more balanced perspective. When faced with anxious thoughts, question their validity and consider alternative interpretations of the situation. Ask yourself if there is evidence to support your worries or if you are catastrophizing. By challenging anxious thoughts, you can reduce their power over your emotions and outlook on life.
Engage in physical activity
Physical exercise is not only beneficial for your body but also acts as a natural stress reliever. Whether it's going for a walk, practising yoga, or hitting the gym, finding an activity you enjoy can help dissipate tension and boost your mood. Exercise releases endorphins – feel-good chemicals in the brain – which can help alleviate stress and promote a sense of well-being. Aim to add regular physical activity into your routine to reap the benefits for your mind and body.
Use relaxation techniques
Experiment with relaxation techniques to induce a state of calm and relaxation. Deep breathing exercises, progressive muscle relaxation, and guided imagery are all effective methods for reducing stress and promoting inner peace. Find what works best for you and incorporate these practices into your daily routine. Whether it's taking a few minutes to breathe deeply and centre yourself or dedicating time for a guided meditation session, prioritising relaxation can help you manage stress more effectively.