Anxiety and stress are common emotional responses that we all encounter at different stages of life. Stress typically arises from external pressures—such as work, family responsibilities, or unexpected challenges. While a certain level of stress can motivate us to take action, it can become harmful when it overwhelms us. Anxiety, in contrast, tends to be a more persistent feeling, often tied to internal worries about the future or uncertainty. It can cause feelings of fear and unease, sometimes without a clear cause, leading to restlessness and nervousness.
When stress or anxiety becomes prolonged or intense, it can significantly affect our physical and emotional health. Stress might show up in the body as headaches, fatigue, or muscle tension, while anxiety often brings on symptoms like irritability, difficulty concentrating, or panic attacks. Although these reactions are natural, experiencing them frequently or for extended periods can interfere with daily functioning and lead to more serious health concerns if not managed effectively.
Fortunately, there are practical techniques that can help manage anxiety and stress in everyday life. One of the most immediate and accessible techniques is deep breathing. By focusing on slow, deep breaths, we can calm the nervous system and reduce physical symptoms such as a racing heart or shallow breathing. Another helpful approach is practising mindfulness or meditation. These techniques encourage us to stay present, helping us manage overwhelming thoughts and bringing a sense of calm and clarity.
Engaging in regular physical activity is also highly beneficial. Whether it’s a short walk, yoga, or any form of exercise, physical movement helps release endorphins, the body’s natural mood enhancers. Coupled with exercise, maintaining a healthy lifestyle—such as getting adequate sleep, eating balanced meals, and staying hydrated—can improve overall well-being and resilience to stress.
Finally, practising time management and setting healthy boundaries can be key in reducing stress levels. Learning to prioritize tasks, take breaks when needed, and recognize when to say “no” can prevent feelings of overwhelm. Additionally, reaching out to friends, family, or professionals for support can make a big difference in how we cope with stress and anxiety. Talking about our concerns provides perspective and helps us feel less isolated in challenging times.
Dr. Semichan Joseph