HOW TO MANAGE STRESS

Stress is your body’s response to anything that requires attention or action. It is the body’s response to pressure. Many different situations or life events can cause stress and usually it is often triggered when we experience something new, unexpected or that threatens our sense of self, or when we feel we have little control over a situation. This is why when stressed, the body thinks it is under attack and switches to ‘fight or flight’ mode, releasing a complex mix of hormones and chemicals such as adrenaline, cortisol etc.

On the positive side, stress can be a motivator and it can even be essential to survival. The body’s fight-or-flight mechanism tells a person when and how to respond to danger. However, when the body becomes triggered too easily, or there are too many stressors at one time, it can undermine a person’s mental and physical health and become harmful.

Stress can cause mental health problems and make existing problems worse. For example, if you often struggle to manage feelings of stress, you might develop a mental health problem like anxiety or depression. Stress can become a problem when it starts to affect how you cope with day-to-day stuff. Managing stress is a matter of avoiding stress triggers and practicing techniques to reduce stress.

While certain episodes in life, like grieving following the death of a loved one, is known to cause immense psychological stress, even everyday incidents that we take for granted can impact on mental health and welfare. The way we allow stress to affect us depends to a large degree on individual coping skills and stress management. Removing stress or avoiding it is not always possible and to minimize the adverse health effects of stress, every person should understand proper stress management.

How we deal with stress is just as important as the root cause. Some people seem to have a natural propensity to manage stress without reacting overtly or letting it affect their life. These people may have good coping skills and effective ways of managing stress, although they may also be suppressing their emotions at times. Other people may react extremely to even minor stresses in life with excessive emotional outbursts and impairment of daily functioning.

Learning to control stress can take a while, but everyone can do it. For this, it is necessary to know yourself well and to have the right keys, then extreme situations (rush at work, exam periods, family problems, etc.) will have less impact on you.

Physical symptoms of stress include:

  • Headaches
  • Insomnia
  • Fatigue
  • Stomach aches
  • Body pain
  • Acne or breakouts
  • Digestive issues

Mental symptoms of stress include:

  • Anxiety
  • Depression
  • Suicidal ideation
  • Food and eating issues
  • Addictions and/or compulsions 
  • Substance abuse

Emotional symptoms of stress include:

  • Irritability
  • Sadness
  • Anger
  • Apathy
  • Overwhelm

What are the keys to de-stressing?


To manage tension, one must understand how particular situations create emotions and induce maladaptive behaviors that are costly to those who live them. We must start by identifying the most stressful situations, and to understand the emotion produced in these moments. Then check if that is a real fear or a more theoretical concern. Finally, we must find the appropriate action plan. With this method, we manage almost all situations of everyday tension.

How do I manage stress?

Plan and organize your time, reflect on your values and strengths, and practice relaxation techniques such as deep breathing. Additionally, reframe negative thoughts about a situation to neutral or positive thoughts so that you can see the full picture.

Simple ways to manage and reduce stress that any person can undertake includes:

  • Exercising regularly
  • Deep breathing
  • Meditation or yoga . See Yoga and it’s health benefits
  • Social activities like sport
  • Spending time with a pet
  • Taking up a hobby
  • Going on vacation

Learn patterns of behavior to respond and deal with stress are known as coping skills which can be useful for a lifetime. It can be learned one-on-one with a mental health professional or with many other people like in group support sessions.

Stress is inevitable. It walks in and out of our lives on a regular basis. And it can easily walk all over us unless we take action. Fortunately, there are many things you can do to minimize and cope with stress.

Here are 10 ideas for handling stress without causing more strain and hassle.

1. Figure out where the stress is coming from.

Oftentimes, when we’re stressed, it seems like a big mess with stressors appearing from every angle. We start to feel like we’re playing a game of dodge ball, ducking and darting so we don’t get smacked by a barrage of balls. We take a defensive position, and not a good one at that.

Instead of feeling like you’re flailing day to day, identify what you’re actually stressed about. Is it a specific project at work, an upcoming exam, a dispute with your boss, a heap of laundry, a fight with your family?

By getting specific and pinpointing the stressors in your life, you’re one step closer to getting organized and taking action.

2. Consider what you can control and work on that.

While you can’t control what your boss does, what your in-laws say or the sour state of the economy, you can control how you react, how you accomplish work, how you spend your time and what you spend your money on.

The worst thing for stress is trying to take control over uncontrollable things. Because when you inevitably fail — since it’s beyond your control — you only get more stressed out and feel helpless. So after you’ve thought through what’s stressing you out, identify the stressors that you can control, and determine the best ways to take action.

Take the example of a work project. If the scope is stressing you out, talk it over with your supervisor or break the project down into step-wise tasks and deadlines.

Stress can be paralyzing. Doing what’s within your power moves you forward and is empowering and invigorating.

3. Do what you love.

It’s so much easier to manage pockets of stress when the rest of your life is filled with activities you love. Even if your job is stress central, you can find one hobby or two that enrich your world. What are you passionate about? If you’re not sure, experiment with a variety of activities to find something that’s especially meaningful and fulfilling.

4. Manage your time well.

One of the biggest stressors for many people is lack of time. Their to-do list expands, while time flies. How often have you wished for more hours in the day or heard others lament their lack of time? In reality, you’ve got more time than you think.

We all have the same 168 hours, and yet there are plenty of people who are dedicated parents and full-time employees and who get at least seven hours of sleep a night and lead fulfilling lives.

5. Create a toolbox of techniques.

One stress-shrinking strategy won’t work for all your problems. For instance, while deep breathing is helpful when you’re stuck in traffic or hanging at home, it might not rescue you during a business meeting.

6. Pick off the negotiables from your plate.

Review your daily and weekly activities to see what you can pick off your plate. Are you volunteering for too many causes, and so stealing time from the ones where you could make the most impact? Does your whole department really need to meet once per week or have that daily conference call?”

Try asking yourself these suggested questions: “Do [my activities] mesh with my goals and values? Am I doing things that give my life meaning? Am I doing the right amount of things?”

Reducing your stack of negotiable tasks can greatly reduce your stress.

7. Are you leaving yourself extra vulnerable to stress?

Whether you perceive something as a stressor depends in part on your current state of mind and body. So if you’re not getting sufficient sleep or physical activity during the week, you may be leaving yourself extra susceptible to stress. When you’re sleep-deprived, sedentary and filled to the brim with coffee, even the smallest stressors can have a huge impact.

8. Preserve good boundaries.

If you’re a people-pleaser like me, saying no feels like you’re abandoning someone, have become a terrible person or are throwing all civility out the window. But of course that couldn’t be further from the truth. Plus, those few seconds of discomfort are well worth avoiding the stress of taking on an extra activity or doing something that doesn’t contribute value to your life.

One thing I’ve noticed about productive, happy people is that they’re very protective of their time and having their boundaries crossed. But not to worry: Building boundaries is a skill you can learn.

9. Realize there’s a difference between worrying and caring.

Sometimes, our mindset can boost stress. We continue worrying, somehow thinking that this is a productive or at least inevitable response to stress. But we mistake worry for action.

“Worrying is an attempt to exert control over the future by thinking about it,” whereas caring is taking action. “When we are caring for someone or something, we do the things that support or advance the best interests of the person or thing that we care about.”

Let’s Talk Therapy


Talk therapy or psychotherapy as it is widely known is a process where emotional and psychological issues are worked on via communication between a client and a therapist to aid effective healing and change of behavior and overcome problems in a desired way.

Are you feeling overwhelmed with your tasks, your responsibilities, your feelings or your life in general? You tried to stay positive, but your mind goes around in negative thoughts? Psychotherapy could be the best answer for you!

In the modern world, millions of people die every year due to depression, fear, suicide, and many more common emotional and mental health issues. In many countries, there is a huge stigma about mental diseases and people end up not looking for help.

Either you are looking for help for yourself or someone else, or you just want to learn more about it, this is a serious matter and having information about the possible treatments is essential. Therefore, let’s keep reading and find out more about psychotherapy.

The process and benefits of Talk Therapy


Psychotherapy is one of the treatments used to deal with a variety of mental diseases and emotional challenges. It can be used by itself, in combination with medication or in combination with other therapies and alternative medicines. 

Through this process, the professional will help you first identify your problems and in many cases recognize them. Then by means of several different approaches, the psychologist will help the patient face their issues and work through them, in order to control and treat them. This way, the patient will be able to live a happier, lighter and healthier life.

Psychotherapy is about opening up to a therapist about your struggles, in a way that allows your therapist to hear and empathize with what you are going through. Therapists often practice active listening, taking an objective stance and giving their clients useful tools and information to try to make real and meaningful changes in their lives.

By the time you finish the treatment with your therapist, you will find out that not only you were able to face your problems and solve them, but also that you were given the tools to face future issues in your life. You will feel stronger and more capable.

It is also a very practical way of solving many issues and it is nothing to be ashamed of. Most people tend to perceive therapy as a weak medium of healing because, their belief system perceives talking to a professional as a waste of time. But really, there are many underlying issues that stems from deeper psychological wounds that a ‘regular’ person might not be able to see. It is advisable to solve a problem from the root cause other than the surface solution which will not last very long.

Psychotherapy enables you heal mental and emotional issues in a way that is very unique because it challenges your perception and heals you instantly in most cases. Some take a couple of sessions and others like any other medicine goes through a process, a series of medications ( in this case with your therapist).

By talking to a mental health professional, those with anxiety, suffering from grief, and any other emotional struggles have found that their quality of life has improved. Change can happen anywhere from a small increase to feeling completely cured – the spectrum of help provided through psychotherapy is vast and can be long-term.

Those with mental and emotional health problems often feel like there is no way out of their problems. If they cannot be helped by a mental health professional, their first resource outside of medicine is usually self-medicating through drugs or alcohol. Others simply spiral out of control, which can lead to even worse mental disorders down the road or even suicide. By seeking the help of a psychotherapist, your problems and struggles can be minimized by receiving support and the tools you need to better respond to life’s difficulties.

Psychotherapy is advised for cases of:

  • Challenges coping with daily life
  • Physical Illness
  • Treat the impact of trauma
  • Medical illness
  • Overthinking
  • Mental health issues
  • Deal with loss
  • Specific mental disorders like anxiety and depression
  • Spiritual worries
  • Eating disorders
  • Substance abuse

How do you get the most out of psychotherapy?

First, be willing and open to therapy. Many suffering from mental health issues, life’s many obstacles or addictions have a crippling fear of failure or aren’t fully committed to the recovery and healing process. It’s imperative that you cooperate with your psychotherapist and follow any at-home instructions they offer you.

Remember that therapy is a two-way street. Your therapist has responsibilities to treat you competently with approved therapy methods and understanding. You also have a responsibility to be open to what your therapist has to say.

How do I know the therapy is working?

First and foremost, your therapist will establish goals of therapy with you in regards to your current problem. These goals can be both long and short-term, but they should be set out within a few sessions. Short-term goals can be easily tracked, but your long-term goals may be more important to keep in mind. By focusing on the progress you’ve made towards your goals, should be a great way to track your success.

Also, remember to take baby steps, no one wants to be uncomfortable or have to go through a long process to recover, however, that might be what it takes. You probably won’t see instant results, so don’t be discouraged if change doesn’t happen right away. Any type of progress is a process.

The results of psychotherapy?

In order for it to work, the patient must be available, to be honest, and open, and also needs to trust the therapist. The therapist must be respectful and follow the ethical rules of the profession.

The treatment can be held only for a few sessions, or by months or even years. It depends especially on the problem that is being treated, and on the patient.

A healthy life is a wealthy life

There are so many things required to live a standard, enjoyable and fulfilled life. Things like good nutrition, physical exercise, and healthy sleep are extremely important. Therefore, your lifestyle plays a very major role in determining the wholeness of your health. Practices like meditation, yoga and breathwork are very vital to maximize your potential. See yoga and its health benefits.

Despite that it’s also important to ask for advice if you if you are out of balance. No man is an island they say.

If you feel you need some help, to overcome any kind of pressure, be it social, emotional, mental or relationship pressure, It is ok to seek professional or spiritual guidance. It can give you back the joy of life!

Yoga and it’s health benefits

As an empowerment coach, I’ve come to realize that early morning stretch or exercise requires discipline and yoga is a very powerful way to discipline your mind through your body. It has so many benefits including mental health wellness, emotional health balance and so on ..

Yoga is a spiritual, mental and physical practice that has been around since ages. With time, people have discovered quite a number of health benefits associated with yoga. Yoga does more than burning calories, make you flexible and strengthening muscles, it is a workout which involves both body and mind. For me it is one of the most potent way to connect with the divine.

Practicing yoga in the morning has so many great health benefits for your physical,mental and spiritual health.

You are allowed to communicate and unite with your body in your own way.

Yoga gives you all that a gym can, but in a peaceful, safe and more holistic way. It combines aspects of cardio, functional and strength training all in one. What more could you ask for? The best part about this workout is that it can be done at your own pace, in your own home.

Below are a few health benefits of yoga practice


• Boosts metabolism
Yoga helps in retaining the vitality in your body along with keeping it fit. It motivates you towards healthy eating and improves the metabolic system of the body.


• Helps in lowering blood sugar

Yoga not only helps in lowering blood sugar but also lowers bad cholesterol and boosts good cholesterol. It encourages weight loss and improves the body’s sensitivity to insulin.

  • Yoga improves strength, mental muscles,balance and flexibility.
  • Yoga gives your lungs room to breathe properly
  • Yoga gives you inner strength
  • Yoga gives you peace of mind
  • Yoga helps in increasing self esteem.
  • Yoga helps to perfect your posture
  • Yoga helps to protect your bone health and your spine.
  • Yoga regulates your adrenal glands.
  • Yoga makes you happier
  • Yoga uses sounds to soothe your sinuses (sound healing).
  • Yoga helps you focus
  • Yoga helps with back pain, muscle pain relief.
  • Yoga benefits kidney, liver and heart health
  • Yoga relaxes you, to help you sleep better
  • Yoga can boost your energy and brighten up your moods.
  • Yoga helps you manage stress
  • Yoga helps unite your body and mind.
  • Yoga encourages self empowerment and self care
  • Yoga is best for mental and emotional wellness

If you’re a passionate yoga practitioner, you’ve probably noticed some of the above yoga benefits—maybe you’re sleeping better or getting fewer colds or just feeling more relaxed and at ease. But if you’ve ever tried telling a newbie about the benefits of yoga, you might find that explanations like “It increases the flow of prana” or “It brings energy up your spine” fall on deaf or skeptical ears.


However, I hope you learn to enjoy the practice and lifestyle of true spirituality by incorporating daily dose of stretch, freestyle yoga flow for the spirit soul and body.🧘🏽‍♂️

Watch some of my freestyle yoga flows below. Like, share and subscribe if you enjoyed it.

Happy new and prosperous year Royalties !