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Stress Management

By Niku Sedarat


Stress, particularly distress, is often an unwelcome sensation. Its impact can feel even more overwhelming when an individual perceives a lack of control over their circumstances, signifying a low locus of control, which is linked to heightened stress levels.

While we cannot control life's challenges, we can manage our response to stressful situations. Empowering ourselves with stress reduction and management strategies allows us to minimize the negative impact of distress on our overall well-being.

Box Breathing:

A widely recognized and effective stress reduction method is box breathing. This involves inhaling for four seconds, holding for seven seconds, and exhaling for eight seconds.

Meditation and Mindfulness:

Mindful meditation serves as an excellent stress management tool by directing attention to the present moment, alleviating concerns about the future. Regular meditation or journaling cultivates relaxation and diminishes stress.


Engaging in regular exercise is a simple yet potent method to reduce stress hormones like cortisol and stimulate the release of mood-boosting endorphins. Consistent physical activity not only enhances mental and physical well-being but also mitigates life-induced stress.

Social Support Systems:

Surprisingly, seeking support from friends and family can offer emotional sustenance, fostering a sense of connection and belonging. This social interaction significantly contributes to relaxation and stress alleviation.

Positive Self-Talk:

Combatting negative self-talk is crucial in managing stress. Practicing positive and constructive self-talk disrupts the cycle of negativity, providing relief from stress associated with self-deprecation.

Establishing Routine:

Creating a structured routine combats the feeling of being out of control, a common source of stress. A healthy, organized routine can help diminish stress associated with uncertainty.


Prioritizing self-care through relaxation, setting boundaries, and surrounding oneself with positive influences are crucial in managing stress. These practices not only elevate mood but also contribute to stress reduction.

Professional Support:

Chronic stress can severely impact mental and physical well-being. Seeking help from mental health professionals, such as therapists or psychologists, is imperative when stress becomes overwhelming and persistent. There is no shame in seeking assistance.

In the realm of stress management, different techniques resonate with different individuals. It is vital to explore and identify what works best for you. Once discovered, implementing these strategies into your daily life becomes crucial for preventing and alleviating stress. Remember, you are not alone, and seeking help is a sign of strength, not weakness.


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