EVIDENCE-BASED STRESS MANAGEMENT BY EXPERIENCED PSYCHIATRISTS
What Is Stress?
Stress is the body’s natural response to demanding or threatening situations. It triggers the release of stress hormones, preparing the body to respond quickly.
When stress becomes persistent or overwhelming, it can contribute to both mental and physical health problems and interfere with daily functioning.
Symptoms of Stress
Stress can affect multiple areas of functioning.
Physical Symptoms
Headaches
Fatigue or low energy
Sleep disturbances
Emotional Symptoms
Irritability
Anxiety
Low mood or depressive symptoms
Cognitive Symptoms
Memory difficulties
Trouble concentrating or making decisions
Behavioral Symptoms
Overeating or appetite changes
Increased alcohol or substance use
Social withdrawal
Common Causes of Stress
Stress often results from a combination of internal and external pressures, including:
Major life changes
Work-related stress or job demands
Financial difficulties
Health problems or chronic illness
Caregiving responsibilities
Effective Stress Management Strategies
Exercise and Movement
Regular physical activity to reduce stress hormones and improve mood
Mindfulness and Relaxation
Deep breathing exercises
Meditation or relaxation techniques
Healthy Habits
Balanced nutrition
Consistent sleep routines and good sleep hygiene
Social Support
Talking with trusted friends or family
Joining support groups or community resources
Time Management and Boundaries
Prioritizing tasks
Setting realistic limits and boundaries
Short-Term Medications
May help manage acute stress-related symptoms
Should be used under medical supervision when appropriate
Summary
Stress is a natural physiological and psychological response to challenges or perceived threats, often activating the body’s “fight or flight” system. While short-term stress can be adaptive, chronic stress can negatively affect physical health, emotional well-being, and cognitive functioning. Symptoms may include fatigue, irritability, anxiety, difficulty concentrating, and behavioral changes. Effective stress management combines lifestyle strategies, psychological techniques, social support, and, when appropriate, short-term medical treatment.
