Techniques for Stress Management

In the current environment, stress is one of the most reported issues, and stress affects every second person. Eighty-five percent of Indians, according to the Cigna 360 Well-Being Survey 2019, report having stress-related health problems. Compared to other developing nations like the United States, the United Kingdom, Germany, France, and Australia, the stress levels in the Indian population continues to be very high. People between the ages of 35 and 49 are the most stressed of all age groups. Therefore, one must be aware of techniques for stress management.

This article will help you understand stress, how to identify the symptoms, and stress management techniques.



Stress is a medical condition that arises due to unexpected or unwanted situations. It affects the body at the mental, emotional, and physical levels. Everyone deals with feelings of stress at some point in their lives, and stress responses can help the body adjust to new situations. Stress can be OK until it keeps us alert, encouraged, and prepared to avoid danger. However, continual stress can hurt physical, emotional, and behavioral well-being.


Stress can cause various health problems if not dealt with correctly.

Common physical signs of stress include:

1. Aches and pains, fatigue, sleeping disorders, elevated blood pressure, digestive issues, and a compromised immune system are a few common signs.

2. Stress triggers inflammation and oily pores and leads to severe acne problems.

3. Women under chronic stress may experience painful menstrual periods compared to others.

4. Severe chronic stress can also lead to suicidal tendencies.


Among some, not-so-common symptoms are:

1. An intense desire for sugary foods.

2. Bleeding Gums.

3. Chronic skin conditions (eczema, psoriasis, and others).

4. Bizarre nightmares.


Symptoms of stress

Depending on the severity of the stress, there are several ways to handle it. The degree of stress varies depending on the individual personality and the reaction to different situations.



The two hormones most important to stress are cortisol and adrenaline.

What do they do to us under pressure?


1. It disturbs the Sleep Pattern.

2. Make you feel fatigued.

3. Give your skin a dull and aged look.

4. It raises blood pressure.

5. It decreases the body's Immunity.

6. It can also affect fertility.



1. It increases blood pressure and heart rate. That may put you at risk of Hypertension, Stroke, or Heart attack.

2. It expands the skeletal muscle's blood vessels, which can cause problems in the lower limbs.

3. It causes anxiety.

4. It increases Blood glucose levels.



There are several scientifically-backed stress relievers. You may have to incorporate or practice more than one stress management technique at once.

Exercise and Physical Activity:

Cardio exercises help lower the stress hormone cortisol. Walking quickly for 30 minutes would be sufficient. Strenuous exercise is not advisable.

Spend time with Pets:

Playing with pets can help reduce cholesterol, stress hormones, and blood pressure.

Follow your Hobbies:

Do what you love and spent time on your hobbies. Get creative with art. Research says 45 minutes of artwork can lower the stress hormone, regardless of one's level of artistic ability or experience.

Writing, Reflecting, and Expressing:

You can get emotional relief and gain more self-awareness by writing about your feelings.

Practice Yoga:

Surya Namaskar poses improve sleep quality by reducing anxiety, inflammation, and stress.

Listen to Music:

Listen to some soothing music of your choice. It is a stress buster.

Laughter therapy:

Laugh! Laugh! Laughter is a scientifically-backed way to reduce stress. At least 15 minutes of laughter can give you relief.


Spending time speaking to friends and relatives more often reduces stress and helps you live longer. Reach out and build healthy social relations.

Avoid stress triggers:

Identify what triggers stress and try to walk away from a stressful situation.

Be close to Nature:

Inhale the clean air. Spend some time in Nature.

Use mindfulness meditation:

As little as 10 minutes. It can start regulating stress and lowering blood pressure and heart rate.

Good Sleep:

At least 6–8 hours of sleep is required to keep you calm and stress-free.



Beneficial Foods-

Some food items can act as comfort food in stressful conditions. These Stress-relieving foods include:

1. Foods that are high in vitamin B12, like fortified cereals and chicken.

2. Omega-3 fatty acid-rich foods include flax seeds, chia seeds, avocados, and walnuts.

3. Magnesium-rich foods like bananas, broccoli, dark chocolate, pumpkin seeds, and spinach. Foods high in magnesium have an immediate calming effect and act as de-stressors.

4. Protein-rich foods like legumes, beans, eggs, and fish.

5. Probiotic-rich foods, such as yogurt and buttermilk.


Avoidable foods-

1. Caffeine: Caffeine can raise the body's levels of the "stress hormone," cortisol, and it can prevent the body from absorbing adenosine, which has a calming effect.

2. Foods containing sugar: Sugar can raise your chances of depression.

3. Alcohol: Alcohol raises cortisol levels.


good and bad food for stress



We advise using a plant-based Stress Care Supplement for the one who wants to manage stress through nutrient intervention with the kindness of Nature. Nethika Naturals has developed a natural supplement for stress control, promising better results. The product ingredients include Ashwagandha, Brahmi, Shankhpushpi, Gokhru, and other herbs. These herbs' advantages include improving cognitive performance, aiding in the treatment of depression, reducing mood swings, promoting emotional well-being, and improving appetite, sleep, and other behaviors. It lessens the symptoms of anxiety and stress, and it also protects the heart from the ill effects of stress.

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stress care supplement

How our product helps in overall stress management and is different from other allopathic medications:

Antidepressants are mainly used to manage stress. However, they have drawbacks like sexual dysfunction and sleep problems. At the same time, a natural approach is risk-free. A herbal supplement is a plant-based therapy with a low risk of side effects. Herbs have multiple actions; they are beneficial for the ailment and function well in a balanced way throughout the body. The long history of herbs and scientific evidence backs up their efficacy. It has been widely established that herbs are excellent in preventing sickness.


Commit to staying stress-free by following an exercise routine, increasing healthy diet intake, opting for natural stress-relieving strategies as suggested above, and being happy.

Working on factors like fear, mindset/attitude, perceptions, unrealistic expectations, and accepting the change will also assist you in being calm and not getting stressed.

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