Practice Mindfulness
Mindfulness involves staying present in the moment without judgment. Techniques like mindful breathing or focusing on your senses can help reduce anxiety and prevent overthinking.
Exercise Regularly
Physical activity releases endorphins, the body’s natural stress relievers. Aim for at least 30 minutes of exercise most days, whether it’s a brisk walk, yoga, or a dance session.
Develop Positive Self-Talk
Be mindful of your internal dialogue. Replace negative thoughts with positive affirmations. Reminding yourself “I can handle this” can make a big difference.
Time Management
Create a to-do list or prioritize tasks to avoid feeling overwhelmed. Effective time management helps you focus on what’s most important, reducing the stress of unfinished work.
Take Breaks
Rest is crucial. Take regular breaks during work or studies to give your mind a chance to recharge, which helps maintain focus and reduce mental exhaustion.
Deep Breathing Exercises
Practice diaphragmatic breathing (deep belly breaths) to calm the nervous system. A few minutes of deep breathing can significantly reduce the intensity of stress.
Connect with Loved Ones
Sharing your thoughts with family or friends provides emotional support. Social interaction also releases oxytocin, which helps reduce stress levels.
Engage in Hobbies
Engaging in activities you enjoy can be a great way to relieve stress. It might be reading, cooking, gardening, or playing music – anything that brings you joy and helps you relax
Avoid Caffeine and Alcohol Overconsumption
Too much caffeine can increase anxiety, while alcohol may impair your coping mechanisms. Drink in moderation or substitute with calming herbal teas like chamomile.
Practice Gratitude
Take time to write down things you are grateful for each day. Focusing on positive aspects of your life can help shift your mindset from stress to appreciation, providing emotional balance. 
About the Author
Mr. Ahamad Baig is a psychologist with 30 years of experience serving in the army. He specialized in supporting the mental health and well-being of soldiers, focusing on stress management, resilience, and emotional care. His extensive career in the military has given him a profound understanding of the psychological needs of individuals in high-pressure environments, and he continues to apply his expertise to support mental health in the broader community.
