Why is stress management important? Chronic stress is more than an inconvenience – it can lead to numerous health problems, including heart disease, anxiety disorders, and impaired cognitive function. Unfortunately, stressors are rampant in the digital age. There’s the constant influx of information, the expectation of 24/7 connectivity, and the blurred lines between work and life. Plus, not everyone is adept at managing stress, which makes it increasingly harder to cope day in and day out.
If you feel pressured and clueless about what to do, you can turn to proven ways to deal with these situations healthily. Here are 10 things you can work on to keep your stress levels in check.
Tip #1: Start With a To-do List
Organising your daily tasks into a list can make them feel less daunting. It reduces mental clutter and stress, allowing you to tackle urgent work efficiently. Have separate to-do lists for different areas of life (i.e., one for work and another for personal errands) to help balance your priorities.
Tip #2: Leave Work at Work
Is your job in the digital world? Setting clear boundaries between work and life is essential to learning how to overcome stress. When you don’t disengage from professional responsibilities during your personal time, you’ll struggle to relax or enjoy your time off. Start by muting work notifications and resist the urge to check your inbox or take calls during nonwork hours.
Tip #3: Limit Social Media Usage
Social media instantly connects you with your peers and the rest of the world. But it can be addictive, enable procrastination, and foster a culture of comparison that worsens self-esteem issues. If mindlessly scrolling on social media makes you feel inadequate or unproductive, it’s time to log off.
Instead, you can read a book, whip up a new recipe in the kitchen, or call a friend to catch up. These “little” things help you remember and relish the big, beautiful world beyond the digital space.
Tip #4: Meet People in Person
It’s easy to feel isolated when you spend most of your time online. After all, virtual calls can never beat the real deal: connecting with people in person. Whenever life becomes hard to manage, give yourself a breather and reach out to your support system. Go on a coffee date with your best friends or see a movie in cinemas with your partner! And remember to tuck your phone in your pocket so you can immerse yourself in their company in the real world.
Tip #5: Spend Time Outdoors
One narrative review published in the International Journal of Environmental Research and Public Health evaluated the extensive evidence that supports nature exposure as a means of reducing stress. It found that a natural environment can lead to “improved cognitive function, brain activity, blood pressure, mental health, physical activity, and sleep.” That shows that being outdoors and breathing fresh air is a foolproof strategy to manage stress. The best part is it’s free!
Tip #6: Find Ways to Be Active
The American Psychological Association calls exercise a “healthy stress reliever.” According to their survey, 53% of adults say they “feel good about themselves after exercising,” while 62% consider the technique “extremely effective” for stress management.
Being physically active lessens stress because it triggers the release of mood-elevating endorphins while regulating your stress hormones. It also pushes you to get up and move, which doesn’t happen organically when you work a computer-focused job. Exercise doesn’t have to be rigorous, either – even a brisk 30-minute walk can be uplifting.
Tip #7: Maintain Good Hygiene
When you’re not dealing with stress properly, things will fall by the wayside. For some, that includes basic hygiene. The more you have on your plate, the more challenging it becomes to take care of yourself. But that’s why it’s even more critical: intentional self-care can keep the floodgates of stress from bursting open. Blocking off half an hour every night to shower, brush your teeth, and floss can refresh you before bed. It can even improve your chances of getting good-quality sleep.
Making time to see your dentist during a busy, whirlwind year can help you stay on top of your oral health. And if you’re a long-term planner, investing in orthodontic treatment (like ClearCorrect aligners) can ensure fewer dental issues later. Treating misalignment also makes daily hygiene upkeep easier, so you’ll have one less thing to worry about during stressful seasons.
Tip #8: Practise Mindful Eating
Do you often take your lunch at your work desk or settle in front of the TV for every meal? Or maybe you’re usually scrolling on your phone while snacking. If so, you may have gotten into mindless eating, which can take the fun out of nourishing yourself.
Alternatively, consider mindful eating: a practice that encourages you to be more present and to savour each bite. It might take some getting used to, but it’s worth embracing as an opportunity to disengage from technology and focus on something else.
Tip #9: Keep Your Hands Busy
In an article for Psychology Today, Dr Susan Biali Haas explained how “working with your hands does wonders for your brain.” Performing hands-on tasks that don’t require much cognitive power can “give the mind a chance to relax and rest.” She also described it as “profoundly pleasurable.” So, give your hands a break from typing emails and clicking on pixels. Next time you feel overwhelmed, find relief in more tactile activities like knitting, gardening, and cleaning.
Tip #10: Ditch Screens Before Bed
Everyone’s a little guilty of checking their phone “one last time” before tucking themselves in. Unfortunately, your body registers the light from electronics as a signal to stay awake. The Sleep Foundation emphasised that “these devices can interfere with sleep by suppressing the production of melatonin,” making it harder to get a good night’s rest. And the more sleep deprived you are, the more vulnerable you are to the effects of stress. So, avoid screens at least one hour before bed.
Like all things, managing stress takes some practice. When you find habits that help ease the strain, stick with them until they become your default coping strategy. Eventually, you’ll build resilience to the things that make you tense. Until then, keep working on it!
References:
Biali Haas, S. (2019, June 21). Working With Your Hands Does Wonders for Your Brain. Psychology Today.
Jimenez, M. P., DeVille, N. V., Elliott, E. G., Schiff, J. E., Wilt, G., Hart, J. E., & James, P. (2021). Associations between Nature Exposure and Health: A Review of the Evidence. International Journal of Environmental Research and Public Health, 18(9), 4790.
Pacheco, D., & Pacheco, D. (2023). How electronics affect sleep. Sleep Foundation.
The American Psychological Association. (2014, January 20). Exercise: A healthy stress reliever. APA.org.
