“Reset Your Nervous System in Under a Minute”

Deep breathing is one of the fastest, most effective ways to calm the stress response of your body. Here’s how to practice it:

• Sit or lie down in a comfortable position.
• Inhale deeply through your nose to a count of 4.
• Hold your breath to the count of 4.
• Slowly exhale through your mouth on a count of 6.
• Repeat this process for 5 to 10 minutes.

The technique triggers the parasympathetic nervous system into action, essentially causing a reduction in cortisol (the stress hormone) and lowering your heart rate.

Bonus Tip: Try apps like “Calm” or “Pranayama” for guided breathing exercises.

2. Mindfulness Meditation

“Train your mind to live in the present”

Mindfulness is the practice of paying attention to the present moment without judgment. Research shows that the practice of mindfulness regularly reduces anxiety significantly and enhances focus.

Here’s a simple mindfulness meditation exercise:

• Set a timer for 10 minutes.
• Find a quiet place to sit and focus on your breath.
• When your mind starts to wander (which it will), gently redirect your attention back to your breath.

3. Exercise and Movement

“Move Your Body, Free Your Mind”

Exercise releases endorphins, which are natural mood lifters. It also helps lower levels of adrenaline and cortisol.

Effective forms of movement include:

• Brisk walking or jogging for at least 30 minutes a day
• Yoga for mind-body awareness
• Dance or aerobic classes
• Strength training at least twice a week

Note: Even short 10-minute walks can improve mood and significantly reduce stress.

4. Journaling

“Write to Release and Reflect”

Writing down your thoughts is a powerful way to relieve emotional tension. The following are some types of journaling you may want to consider:

1. Gratitude Journal: List three things you are thankful for each day.
2. Emotional Release Journal: A place to vent your feelings without filters.
3. Problem-Solving Journal: Outline your stressors (burden) and brainstorm possible solutions.

These journaling practices can actually help to externalise stress and make it easier to understand and handle.

5. Time Management

“Don’t manage time – master it”

A cluttered schedule can turn into a cluttered mind. Sometimes, just managing your time well automatically cuts down on stress.

Here are some strategies to implement:

• Prioritise tasks through the Eisenhower Matrix according to their urgency and importance.
• Time block your day, including breaks to make you more productive.
• Learn to say “NO” more often. Setting boundaries is crucial for maintaining mental health.

Recommended Tools: “Google Calendar” or “Notion” will help you with planning and tracking your tasks.

6. Social Connection

“Talk It Out, Don’t Tough It Out”

Connecting with others is a great way to reduce stress. When we are isolated, stress can feel even worse, having supportive friends and family makes all the difference.

Here are some ways to stay connected:

• Regularly call or visit friends and family.
• Join groups that involve people with similar interests, whether online or in person.
• Reach out to loved ones or a therapist for emotional support without hesitation.

Even a heartfelt conversation of only 10 minutes can result in the release of oxytocin, which helps reduce stress and build trust.

7. Limit Stimulants and Screen Time

“Reduce what overwhelms your senses”

Caffeine, sugar, and excessive screen time (especially on social media) can overwhelm your nervous system. Here are few tips that will help you to manage this overstimulation:

• Replace a cup of coffee with green tea or plain water.
• Activate “DND” mode after 9 PM.
• Avoid scrolling through social media in bed; instead, try reading a book or meditating.
• Be aware that blue light and constant comparisons will greatly disturb your sleep and mental stability.

8. Sleep Hygiene

“Repair Through Deep Rest”

Poor sleep is both a contributor to and a symptom of stress. To prioritise quality sleep, be sure to consider the following sleep hygiene checklist:

• Go to bed and wake up at the same time every day.
• Keep your bedroom cool, dark, and quiet.
• Avoid screens for one hour before bedtime.
• Try herbal teas like chamomile or ashwagandha.

Aim for 7 to 8 hours of restful sleep because this can help in regulating emotional responses and giving greater resilience against stress.

9. Therapy and Counselling

There is strength in asking for help. At times, stress can feel overwhelming when faced alone. A therapist can help you in explore the underlying causes of stress and how to develop effective coping strategies.

You don’t have to be “broken” to go to therapy, it is a form of mental fitness coaching.

You have the following support options:
– In-person counselling
– Online therapy platforms like “BetterHelp” or “Talkspace”

10. Spiritual or Purpose-Driven Practices

“Anchor your mind in something greater.”

Spirituality, whether religious or otherwise, provides a sense of meaning and perspective. To understand this better, try:

• Prayer or chanting
• Reading sacred or motivational texts
• Spending time in nature
• Volunteering for causes that are important to you

A higher sense of purpose can even transform life’s challenges into opportunities for meaningful growth.