the ways to reduce stress essay

Essay on Stress Management

500 words essay on stress management.

Stress is a very complex phenomenon that we can define in several ways. However, if you put them together, it is basically the wear and tear of daily life. Stress management refers to a wide spectrum of techniques and psychotherapies for controlling a person’s stress level, especially chronic stress . If there is effective stress management, we can help one another break the hold of stress on our lives. The essay on stress management will throw light on the very same thing.

Identifying the Source of Stress

The first step of stress management is identifying the source of stress in your life. It is not as easy as that but it is essential. The true source of stress may not always be evident as we tend to overlook our own stress-inducing thoughts and feelings.

For instance, you might constantly worry about meeting your deadline. But, in reality, maybe your procrastination is what leads to this stress than the actual deadline. In order to identify the source of stress, we must look closely within ourselves.

If you explain away stress as temporary, then it may be a problem. Like if you yourself don’t take a breather from time to time, what is the point? On the other hand, is stress an integral part of your work and you acknowledging it like that?

If you make it a part of your personality, like you label things as crazy or nervous energy, you need to look further. Most importantly, do you blame the stress on people around you or the events surrounding you?

It is essential to take responsibility for the role one plays in creating or maintaining stress. Your stress will remain outside your control if you do not do it.

Strategies for Stress Management

It is obvious that we cannot avoid all kinds of stress but there are many stressors in your life which you can definitely eliminate. It is important to learn how to say no and stick to them. Try to avoid people who stress you out.

Further, if you cannot avoid a stressful situation, try altering it. Express your feelings don’t bottle them up and manage your time better. Moreover, you can also adapt to the stressor if you can’t change it.

Reframe problems and look at the big picture. Similarly, adjust your standards and focus on the positive side. Never try to control the uncontrollable. Most importantly, make time for having fun and relaxing.

Spend some time with nature, go for a walk or call a friend, whatever pleases you. You can also try working out, listening to music and more. As long as it makes you happy, never give up.

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Conclusion of the Essay on Stress Management

All in all, we can control our stress levels with relaxation techniques that evoke the relaxation response of our body. It is the state of restfulness that is the opposite of the stress response. Thus, when you practice these techniques regularly, you can build your resilience and heal yourself.

FAQ of Essay on Stress Management

Question 1: What is the importance of stress management?

Answer 1: Stress management is very efficient as it helps in breaking the hold which stress has on our lives. Moreover, you can also become happy, healthy and more productive because of it. The ultimate goal should be to live a balanced life and have the resilience to hold up under pressure.

Question 2: Give some stress management techniques.

Answer 2: There are many stress management techniques through which one can reduce stress in their lives. One can change their situation or their reaction to it. We can try by altering the situation. If not, we can change our attitudes towards it. Remember, accept things that you cannot change.

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Stress Management: How to Reduce, Prevent, and Cope with Stress

While it may seem like there’s nothing you can do about stress at work and home, there are steps you can take to relieve the pressure and regain control.

The importance of managing stress

If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. It may seem like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.

Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. The following stress management tips can help you do that.

Tip 1: Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.

Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:

What caused your stress (make a guess if you’re unsure).
How you felt, both physically and emotionally.
How you acted in response.
What you did to make yourself feel better.

Tip 2: Practice the 4 A’s of stress management

While stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, it’s helpful to think of the four A’s: avoid, alter, adapt, or accept.

Tip 3: Get moving

When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.

While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:

Put on some music and dance around.
Take your dog for a walk .
Walk or cycle to the grocery store.
Use the stairs at home or work rather than an elevator.
Park your car in the farthest spot in the lot and walk the rest of the way.
Pair up with an exercise partner and encourage each other as you work out.
Play ping-pong or an activity-based video game with your kids.

The stress-busting magic of mindful rhythmic exercise

While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.

While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.

Tip 4: Connect to others

There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.

Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Of course, it’s not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life’s stressors.

Tips for building relationships

Reach out to a colleague at work.
Help someone else by volunteering .
Have lunch or coffee with a friend.
Ask a loved one to check in with you regularly.
Accompany someone to the movies or a concert.
Call or email an old friend.
Go for a walk with a workout buddy.
Schedule a weekly dinner date.
Meet new people by taking a class or joining a club.
Confide in a clergy member, teacher, or sports coach.

Tip 5: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.

Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response , a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.

Tip 6: Manage your time better

Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.

Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.

Tip 7: Maintain balance with a healthy lifestyle

In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.

Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet , you’ll feel more relaxed and you’ll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Tip 8: Learn to relieve stress in the moment

When you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels right now . That’s where quick stress relief comes in.

The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.

Of course, not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you.

From Helpguide.org. Used with permission. HelpGuide provides evidence-based mental health education and support to a global audience. Their mission is to empower you with information you can use to help yourself and your loved ones. www.helpguide.org .

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Comments (66)

Please remember, we are not able to give medical or legal advice. If you have medical concerns, please consult your doctor. All posted comments are the views and opinions of the poster only.

Megala replied on Fri, 02/04/2022 - 6:46am Permalink

I tried some nutrition chews, which were delicious and a terrific stress reliever. Adults should take one to two per day so that they can sleep soundly and stay healthy. Thank you for the blog!!

Ashmitha replied on Thu, 11/18/2021 - 5:53am Permalink

Hi, really useful information thanks for sharing this wonderful article.

Anonymous replied on Thu, 10/28/2021 - 2:50am Permalink

This article helps me relax

this article is... replied on Thu, 09/30/2021 - 4:49pm Permalink

this article really helped me a lot thanks

Anonymous replied on Thu, 09/30/2021 - 4:40pm Permalink

the most relaxing thing is yelling at the wall

dipak sarangi replied on Fri, 09/10/2021 - 2:35pm Permalink

Amazing post. Everyone should have a read on this article. All your posts are also really good. Keep it up.

Anonymous replied on Sat, 06/05/2021 - 2:16am Permalink

best article that I have read in a long time

Alex replied on Wed, 04/14/2021 - 3:29pm Permalink

Great tips for managing stress. Sometimes a long term solution is needed though. What worked for me was this simple daily morning ritual. Not only made me more relaxed and stress free but also helped me sleep better. Hope this helps.

The Wellness Way replied on Tue, 03/30/2021 - 7:54am Permalink

Great Blog thanks for sharing this amazing blog this blog help lots of people. Thanks again.

Omkar Mule replied on Sun, 03/07/2021 - 7:35am Permalink

Thank you for sharing this amazing content with us! Literally, I loved this article.

Anonymous replied on Tue, 02/23/2021 - 1:36pm Permalink

When I was younger I used to play with Play Dough, now that I'm older, I still play with Play Dough.

Samina Iftikhar replied on Sat, 12/26/2020 - 4:45am Permalink

it is very helpful.

sadia jarrar replied on Mon, 12/14/2020 - 10:16am Permalink

if we are taking any stress the best way is to calm down our self, listen to light music or go for a walk and think about beautiful things happening around us

Sadaf replied on Sun, 01/03/2021 - 8:16am Permalink

Nazneen Zaidi replied on Sun, 12/20/2020 - 9:15am Permalink

Anonymous replied on Sun, 12/13/2020 - 11:36am Permalink

Worth Reading :)

Saba bajwa replied on Wed, 12/09/2020 - 6:21am Permalink

Very helpful

habiba replied on Tue, 12/08/2020 - 9:36am Permalink

it is beneficial to deal with physical and emotion stress.

annonymous replied on Thu, 12/03/2020 - 2:36am Permalink

Stress management is important to live a healthy life

Emmarisper replied on Thu, 05/20/2021 - 8:25am Permalink

It's helpful

Anonymous replied on Mon, 11/09/2020 - 9:43am Permalink

This is very helpful and i hope it will works

Anonymous replied on Thu, 11/05/2020 - 3:54am Permalink

Stress management gives you a range of tools to reset your alarm system. It can help your mind and body adapt. Without it, your body might always be on high alert.

zahra replied on Wed, 11/04/2020 - 11:43am Permalink

stress is not good for health

Anonymous replied on Sat, 12/26/2020 - 4:46am Permalink

Brira zia replied on Wed, 11/04/2020 - 9:37am Permalink

I give my stress respect, and I let my mind and body process it. It takes time but more often than expected it is a permanent solution

Anonymous replied on Tue, 09/29/2020 - 9:52am Permalink

can we deal with stress by using only one technique.

Anonymous replied on Thu, 11/05/2020 - 12:00am Permalink

i totally agree with your point of view.

Ashfaq replied on Wed, 10/14/2020 - 4:45am Permalink

meditation in prayer

shaziayousaf replied on Mon, 02/01/2021 - 7:40am Permalink

best way is to pray relax mediate and walk in a park

Anonymous replied on Fri, 08/28/2020 - 2:14pm Permalink

The best thing to reduce stress as per me is to have a cup of coffee with your best buddy and discuss your heart openly.

Anonymous replied on Wed, 12/09/2020 - 3:45am Permalink

Saadia Zafar replied on Thu, 09/17/2020 - 1:35pm Permalink

I give my stress respect, and I let my mind and body process it. It takes time but more often than expected it is a permanent solution.

Sadia Iftikhar replied on Tue, 08/25/2020 - 3:55pm Permalink

McClure Law replied on Sat, 07/18/2020 - 6:00am Permalink

Hi, Nice Post and its really good for everyone and very helpful for health. Thanks and Good job.

kwambokaevelyn8... replied on Sat, 09/05/2020 - 7:48am Permalink

Thanks for the good posts.So helpful.

Anonymous replied on Sat, 06/13/2020 - 10:01am Permalink

Anonymous replied on Tue, 09/29/2020 - 2:58pm Permalink

I totally agree with your point of view

Anonymous replied on Tue, 05/19/2020 - 12:12pm Permalink

Thank you that really helped me

Anonymous replied on Tue, 05/12/2020 - 9:40pm Permalink

this really helped me in quarantine, because I moved back to Egypt back to my family and friends.

Anonymous replied on Wed, 04/29/2020 - 7:56am Permalink

My side head is continuously paining due to stress level. Due to lock down, i am continuously working on lap top and having headache and many time it is giving dizziness. I am regularly doing exercise. Please suggest the way forward or particular exercise.

Counsellor replied on Thu, 05/07/2020 - 6:18am Permalink

Take a breather between the work. Working continuously on laptop burn out the energy and procrastinate accuracy in work. Take mini breaks to regain your energy. Have a good laugh it will boost good mood. Do chair exercise to stretch your muscles. All this help you to regain your energy and uplift your mood.

Anonymous replied on Thu, 04/16/2020 - 10:59am Permalink

This helped me with my project

Anonymous replied on Tue, 03/03/2020 - 12:12pm Permalink

hey, i am Alexis and i have been so stressed with my family and school. it is just hard to keep everything going in my life because i have always been someone that does everything for everyone else but never for myself. i just want to be happy with myself and everything in my life. i don't want to be the depressed girl with anger issues and anxiety and well its a long list. but i don't know how to help myself relax and that's the first thing that i want to do, before i change anything else because if i can't relax, i am going to explode and i don't think i am going to get better on my own

Princess replied on Tue, 01/12/2021 - 10:26am Permalink

Alexis, stop expecting so much from yourself and trying to please everyone. Take on things that you can do very well and pass the other things. You are struggling too much and stretching yourself beyond limit. Slow down, take a breather and if you can get a puppy and get your mind off people for a while. Also learn to pray and sing. Its a stress killer! Life is sweet despite Covid virus, so be happy my dear! God bless you!

jaron replied on Thu, 04/02/2020 - 2:44pm Permalink

i think that you should take a deep breath and seperate yourself from the group

and talk to a teacher parent or friend . And talk about this situation and how could you make it better for you and your friends and famliy.

Anonymous replied on Wed, 03/04/2020 - 6:34pm Permalink

Alexis, sounds like you have a lot of people in your life that care about you and that you care about as well. I think that what you need to do is learn to say "No". The people in your life should be understanding, and if not they aren't worth the extra stress in your life. If you want to help them, they might want to help you. Don't be afraid to ask for help if you have too much on your plate. You are worth the extra effort. It is a win-win,, less on your plate and others get to show you that they appreciate you too. Good Luck.

anete replied on Wed, 01/29/2020 - 7:14am Permalink

Stress always occurs especially if there is competition in sport, although the activity itself reduces it. it is about dealing with it during confusion attention to the pleasant things that will work together with the situation we are in.

Nathalie Argueles replied on Fri, 11/22/2019 - 2:03am Permalink

Interesting. This looks super cool. I haven't read it all yet, but I'll be back to read the rest of it.

Anonymous replied on Fri, 10/11/2019 - 11:01am Permalink

Fantastic article, m8

boi replied on Fri, 10/11/2019 - 10:59am Permalink

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How to manage and reduce stress

This content discusses depression, anxiety and alcohol or drug use, which some people may find triggering.

This guide provides you with tips on how to manage and reduce stress

Stress is a feeling of being under abnormal pressure, whether from an increased workload, an argument with a family member, or financial worries.

You can read the guide below, download it as a PDF or buy printed copies in our online shop .

What is stress?

Stress affects us in lots of ways, both physically and emotionally, and in varying intensities.

Research has shown that stress can sometimes be positive. It makes us more alert and helps us perform better in certain situations. However, stress has only been found to be beneficial if it is short-lived. Excessive or prolonged stress can lead to illnesses such as heart disease and mental health problems such as anxiety and depression .

During situations that make you feel threatened or upset, your body creates a stress response. This can cause a variety of physical symptoms, change the way you behave, and lead you to experience more intense emotions.

Physical symptoms of stress

People react differently to stress. Some common symptoms of stress include sleeping problems, sweating, or a change in appetite.

Symptoms like these are triggered by a rush of stress hormones in your body which, when released, allow you to deal with pressures or threats. This is known as the ‘fight or flight’ response. Hormones called adrenaline and noradrenaline raise your blood pressure, increase your heart rate and increase the amount you sweat. This prepares your body for an emergency response. These hormones can also reduce blood flow to your skin and reduce your stomach activity. Cortisol, another stress hormone, releases fat and sugar into your system to boost your energy.

As a result, you may experience headaches, muscle tension, pain, nausea, indigestion and dizziness. You may also breathe more quickly, have palpitations or suffer from various aches and pains. In the long term, you may be putting yourself at risk of heart attacks and strokes.

Humans have inherited these things from our ancient ancestors, who needed to be able to either run away from danger or stay and fight. Once the pressure or threat has passed, your stress hormone levels usually return to normal. However, if you’re constantly under stress, these hormones remain in your body, leading to the symptoms of stress. If you’re stuck in a busy office or on an overcrowded train, you can’t run away, so you can’t use up the chemicals your own body makes to protect you. Over time, the build-up of these chemicals and the changes they produce can be damaging to your health.

Behavioural and emotional effects of stress

When you are stressed you may have lots of different feelings, including anxiety, irritability or low self-esteem, which can lead you to become withdrawn, indecisive or tearful.

You may have periods of constant worry, racing thoughts, or repeatedly going over the same things in your head. Some people experience changes in their behaviour. They may lose their temper more easily, act irrationally or become more verbally or physically aggressive. These feelings can feed on each other and produce physical symptoms, which can make you feel even worse. For example, extreme anxiety can make you feel so unwell that you then worry you have a serious physical condition.

Identifying the signs of stress

Everyone experiences stress. However, when it affects your life, health and well-being, it’s important to tackle it as soon as possible. While stress affects everyone differently, there are common signs and symptoms for you to look out for:

Feelings of constant worry or anxiety
Feelings of being overwhelmed
Difficulty concentrating
Mood swings or changes in mood
Irritability or having a short temper
Difficulty relaxing
Low self-esteem
Eating more or less than usual
Changes in sleeping habits
Using alcohol, tobacco or illegal drugs to relax
Aches and pains, particularly muscle tension
Diarrhoea and constipation
Feelings of nausea or dizziness
Loss of sex drive

If you experience these symptoms for a prolonged period of time, and feel they are affecting your everyday life or making you feel unwell, speak to your GP. Ask them for information about the support services and treatments available to you.

What causes stress?

All sorts of situations can cause stress. The most common involve work, money matters and relationships with partners, children or other family members.

Stress can be caused either by major upheavals and life events such as divorce, unemployment, moving house and bereavement, or by a series of minor irritations such as feeling undervalued at work or arguing with a family member. Sometimes, there are no obvious causes. As a result, you may experience headaches, muscle tension, pain, nausea, indigestion and dizziness. You may also breathe more quickly, have palpitations or suffer from various aches and pains. In the long term, you may be putting yourself at risk of heart attacks and strokes.

Relationships and stress

Relationships are a great support in times when we feel stressed. However, from time to time the people close to you, be it a partner, parent, child, friend or colleague, can increase your stress levels.

Events such as ongoing minor arguments and disagreements, to larger family crises, such as an affair, illness or bereavement are likely to affect the way you think, feel and behave. This may consequently have an impact on your stress levels. Find out more about investing in healthy relationships .

Work-life balance and stress

The pressure of an increasingly demanding work culture in the UK is one of the biggest contributors to stress among the general population.

While current, average full-time working hours are 37 hours a week, a recent and dramatic rise in Britain’s working hours suggests this is already on the increase. 20.1% of the UK working population work 45 hours or more each week.

The human costs of unmanaged work-related stress is extensive. Feeling unhappy about the amount of time you spend at work and neglecting other aspects of life because of work may increase your vulnerability to stress. Increased levels of stress can, if not addressed early enough, lead to burnout or more severe mental health problems.

Mental health problems such as anxiety and depression are thought to be the leading cause of work absences, accounting for up to 40% of sick leave. In 2008, mental health accounted for 442,000 cases of work-related illness with a related estimated cost of £13.5 million. As a result, mental ill-health now accounts for a significant proportion of long-term sickness and early retirement, cited as the leading cause of illness for 20% of NHS employees.

Money and stress

Money and debt concerns place huge pressure on us, so it comes as no surprise that they have a marked effect on our stress levels.

The effects of the cost-of-living crisis in 2022 has affected everyone in some capacity. A survey of 3000 adults commissioned by the Mental Health Foundation in November 2022 found that one in ten UK adults was feeling hopeless about their financial circumstances. More than one-third were feeling anxious and almost three in ten were feeling stressed.

The combination of chronic stress and debt can result in depression and anxiety and has been highlighted as a factor linked to suicidal thoughts and attempts. It’s important if you are worried about your finances and debts that you do not try to deal with them alone. There’s a lot of help and support available to you through organisations such as StepChange and Citizens Advice .

You could also talk to your GP or a trusted health professional if you are worried about how debt is affecting your mental and physical health.

Smoking, drinking and drug use and stress

Some people smoke, drink alcohol and use recreational drugs to reduce stress. But, this often makes problems worse.

Research shows that smoking may increase feelings of anxiety. Nicotine creates an immediate, temporary, sense of relaxation, which can then lead to withdrawal symptoms and cravings.

Similarly, people may use alcohol as a means to manage and cope with difficult feelings, and to temporarily reduce feelings of anxiety. But, alcohol can make existing mental health problems worse. It can make you feel more anxious and depressed in the long run. It’s important to know the recommended limits and drink responsibly.

Prescription drugs , such as tranquillisers and sleeping tablets, which may have been prescribed for very good reasons, can also cause mental and physical health problems if used for long periods of time. Street drugs , such as cannabis or ecstasy, are usually taken for recreational purposes. For some people, problems start as their bodies get used to repeated use of the drug. This leads to the need for increased doses to maintain the same effect

How can you help yourself with stress?

Stress is a natural reaction to difficult situations in life, such as work, family, relationships and money problems.

We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations, but too much or prolonged stress can lead to physical problems. This can include lower immunity levels, digestive and intestinal difficulties such as irritable bowel syndrome (IBS), or mental health problems such as depression. So, it’s important that we manage our stress and keep it at a healthy level to prevent long-term damage to our bodies and minds.

When you are feeling stressed, try to take these steps:

Realise when it is causing you a problem. You need to make the connection between feeling tired or ill, with the pressures you are faced with. Don’t ignore physical warnings such as tense muscles, over-tiredness, headaches or migraines.
Identify the causes. Try to identify the underlying causes. Group the possible reasons for your stress into those with a practical solution, those that will get better anyway given time, and those you can’t do anything about. Try to let go of those in the second and third groups – there’s no point in worrying about things you can’t change or things that will sort themselves out.
Review your lifestyle. Are you taking on too much? Are there things you are doing which could be handed over to someone else? Can you do things in a more leisurely way? You may need to prioritise things you are trying to achieve and reorganise your life so that you are not trying to do everything at once.

You can also help protect yourself from stress in a number of ways:

Eat healthily. A healthy diet will reduce the risks of diet-related diseases. Also, there is a growing amount of evidence showing how food affects our mood. Feelings of well-being can be protected by ensuring that our diet provides adequate amounts of brain nutrients such as essential vitamins and minerals, as well as water.
Be aware of your smoking and drinking . Even though they may seem to reduce tension, this is misleading as they often make problems worse.
Exercise. Physical exercise can be very effective in relieving stress. Even going out to get some fresh air and doing some light physical exercise, like walking to the shops, can help.
Take time out. Take time to relax. Saying ‘I just can’t take the time off’ is no use if you are forced to take time off later through ill health. Striking a balance between responsibility to others and responsibility to yourself is important in reducing stress levels.
Be mindful. Mindfulness meditation can be practised anywhere at any time. Research has suggested that it can reduce the effects of stress, anxiety and other related problems such as insomnia, poor concentration and low moods, in some people. The ‘Be Mindful’ website features a specially-developed online course in mindfulness, as well as details of local courses in your area.
Get restful sleep. Sleeping problems are common when you’re suffering from stress. Try to make sure you get enough rest. For more tips on getting a good night’s sleep, read our guide ‘How to...sleep better’ .
Don’t be too hard on yourself. Try to keep things in perspective. After all, we all have bad days.

Seeking help for stress

It’s okay to ask for professional help if you feel that you are struggling to manage on your own. It’s also important to get help as soon as possible so you can begin to get better.

The first person to approach is your GP . They should be able to give you advice about treatment, and may refer you to another local professional. Cognitive Behavioural Therapy and Mindfulness -based approaches are known to help reduce stress. There are also a number of voluntary organisations which can help you to tackle the causes of stress and advise you about ways to get better.

Every Mind Matters - The Mental Health Foundation supported the development of the Every Mind Matters stress resource, it offers advice on how to cope with stress.
Anxiety UK - runs a helpline staffed by volunteers with personal experience of anxiety.
Citizens Advice - provides free, independent and confidential advice for a range of problems as well as providing information on your rights and responsibilities.
StepChange - provides help and information for people dealing with a range of debt problems.
Samaritans - offer emotional support 24 hours a day - in full confidence.
Specialist mental health services - there are a variety of specialist services that provide a range of treatments, including counselling and other talking therapies . These different services are often coordinated by a community mental health team (CMHT), which is usually based either at a hospital or a local community mental health centre.

Some teams provide 24-hour services so that you can contact them in a crisis. You should be able to contact your local CMHT through your local social services or social work team.

101 tips from you

We’d like to thank everyone who contributed some brilliant tips on how to manage stress. Everybody is different and what works for one person might not work for another. Here are 101 tips, find what works for you and give them a try.

Meeting a friend
Setting aside 10 minutes a day to relax and collect my thoughts
Watching late night TV debates that deal with the realities of the world
Listening to relaxing music
Watching funny movies
Taking a walk in the countryside
Going to the gym
Soaking in the bath with lavender oil
Talking to someone just to vent a little
Walking the dog
Getting more sleep
Reading a book to distract yourself from stressful thoughts
Do something good for someone else
Writing a letter to someone to get your feelings across and vent, but not actually sending it
Painting or drawing
Book a massage or spend time in a spa with a friend
Write a list of things to do and cross them off as you do them
Try putting things into perspective
Switch off the phone and get some time to yourself
Do something you like with family or friends like going to a show
Dancing around in your room to your favourite music
Going to your friend’s house with another friend and putting the world to rights
Have a change of scenery
Go out and meet new people
Go to a yoga class
Express your feelings and emotions
Spend time with positive people around you
A hot cup of something wonderful, a journal and a pen
Eat a healthy meal and avoid caffeine
Getting closer with nature e.g. have a walk on the beach, observing the sunset
Watch your favourite programme on TV
Give yourself ‘me time’ just a few minutes to think about pleasant things
Ask yourself what would other people do
Thinking of the work you HAVE achieved in a day, rather than what you haven’t done
Relaxing with reflexology
Go to uplifting plays, operas and concerts that make the hairs on the back of your neck stand up
Go to bed with a great book 40
Host a dinner party
Cheer up someone who is feeling down
Spend some time doing something you enjoy, like gardening
Writing down my thoughts
Play games on the computer
Avoid putting things off
Find a quiet place and try to visualise a happy memory
Do something creative like knitting
Play a musical instrument
Play with your pet
Get some fresh air
Be gentle to yourself
Go window shopping
Write short stories
Call a loved one
Talk to a stranger
Practice CBT (Cognitive behavioural therapy)
Chat to your friends on Skype or Facebook
Take a break, even a short one can make a difference
Going for a walk at lunchtime
Write poetry
Eat or drink something you enjoy
Cuddle a baby (ideally one you know - cuddles with my niece or nephew are amazing for destressing)
Spend time with children – they really put things in perspective, like ‘Wow there’s a cool cloud’, and remind you of simple things that used to amaze you
Go out to a Karaoke night
Imagine living in a different era, maybe wartime or before cars and trains were invented and how much harder life would be
Bake a cake
Sitting in a café with a cup of tea and a magazine
Go for a relaxing swim
Sit on a park bench and watch the world go by
Tidy a room or cupboard (other people might find this stressful, but I find it relaxing!)
Challenge a friend to a game of Scrabble
Breathe deeply for two minutes, and focus on your breaths
Make something – knit a scarf, build an Airfix model
Write a list of the reasons you have to be happy with life
Take a minute to stretch your body
Use a relaxing room fragrance or scented candle to create a sense of sanctuary
Practicing Tai Chi
Looking at photos of happy memories.
Have a cup of tea
Thinking of something you’re looking forward to or something that was fun
Go to the cinema
Aquafit classes at lunchtime
Go for a bike ride
Listen to the birds singing
Reminding yourself it could be worse and count your blessings
Playing board games with your family
Playing my favourite song and singing it out loud
Practising calligraphy
I find moving furniture around the house very soothing
Write a letter to a loved one
Play with my children
Watch some programs on TV
Go out for a run in the park
Volunteer at the local homeless shelter, it helps put my worries into perspective
Play Sudoku or crosswords
Read some gossip magazines
Go to a salsa class
Get a cuddle

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Stress-Free Essay Writing: 11 Techniques to Overcome Stress and Improve Your Writing

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You have (yet) another essay to write, and you feel like you’re losing your mind. There's so much on your plate that you don’t know how or where to start. What’s worse is that the pressure keeps building up!

Writing essays can make you feel like you’re on a hamster wheel – it’s never-ending.

Many students tend to feel anxious and stressed by essays, which impacts their writing quality. However, with a few clever techniques, you can write excellent essays while feeling relaxed and stress-free.

What are signs of anxiety for writers?

Anxiety signs are different for every person. However, common signs include procrastination, self-doubt, and writer's block. When you feel stress and tension while writing, you might stop moving forward. It can cause a vicious cycle of self-doubt and worry, making it challenging to write.

How can I relieve my writing anxiety?

The best way to relieve writing anxiety is to prepare accordingly. Start by breaking down the essay into smaller parts and setting a reasonable deadline for each section. Take regular breaks from writing to stretch and take deep breaths. This allows oxygen to flow freely throughout your body, helping to reduce tension and improve focus.

In this blog post, we'll share eleven techniques to help you overcome stress and improve your essay writing drastically.

1. Understand the topic and purpose of your essay

Before you begin writing, take some time to analyze and interpret the topic and identify the purpose of your essay.

Read relevant materials, such as articles, books, and research papers, to gauge your understanding of the essay topic . This way, you will be clear on the direction you need to take in your writing. It will also help you stay focused when writing and save you time.

Starting to write an essay before understanding the topic and objectives can lead to confusion and stress.

2. Set achievable goals and create a timeline

Writing an essay requires time, so it's essential to set achievable goals and timelines. Decide how many words you intend to write and create a timeline to guide you through the process of researching, writing, and editing.

For instance, you can dedicate a specific time of the day to research and outline. You can also allocate one hour for every 500 words of the essay, depending on the total word count required.

A realistic timeline can help you avoid last-minute stress and ensure enough time to write a high-quality essay.

3. Research well in advance before you start writing

Research is the backbone of any essay. That’s why conducting thorough research for your essays is always essential. Research helps you better understand your topic and positions you to write authoritatively.

Before your start writing, use credible sources such as academic journals and reputable websites to enrich your knowledge of the topic. Remember to take notes while reading to help you organize your thoughts. Researching in advance will reduce anxiety and make the essay-writing process stress-free.

4. Break your essay into manageable parts

Writing an essay can be an uphill task, especially when you try to tackle it as a whole. This is why breaking your essay into manageable parts can be helpful.

Divide your essay into sections such as the introduction, body paragraphs, and conclusion . Each section should be focused on a specific aspect of the overall topic. This way, you can concentrate on one section at a time and avoid feeling overwhelmed.

When you finish writing one section, take a short break before starting the next section. Breaking your essay into parts helps you stay organized and focused when writing.

5. Create an outline to guide you through

Outlining is crucial when writing an essay—it helps you organize your thoughts, stay focused, and write faster.

Once you understand the topic and purpose of your essay, research and create an outline, and jot down key points under each section of your essay to guide you through writing the essay.

An outline provides a roadmap of the flow and structure of your essay. It also takes the guesswork off your writing and prevents you from veering off the topic when writing.

6. Connect with other students

One effective way to alleviate stress is to connect with other students. Sharing tips, strategies, and helpful resources with one another can reduce the pressure of essay writing.

Find study groups within your college or join essay writing forums on social media where you can engage with other students. This can help you gain new perspectives and ideas you may not have considered. Additionally, working with other students can promote accountability, which can help you stay on track with your writing.

7. Set aside an appropriate amount of time to write

One of the biggest sources of stress when it comes to essay writing is procrastination.

You might be tempted to put off writing until the last minute, but that can increase your stress levels. To avoid this, set aside an appropriate amount of time to write. Determine how long it usually takes you to complete an essay, then set a schedule, and stick to it.

It may also help to determine what time of day suits you best, whether you are more productive in the morning or at night, and schedule to write your essay during that time.

8. Take regular breaks while writing

Writing for prolonged periods can be counterproductive and negatively affect your writing quality. Conversely, regular breaks can help refresh your mind and enhance creativity.

For a stress-free essay writing experience, try taking a 10-minute break for every hour of writing. During these breaks, avoid sitting in front of your computer and, instead, move around.

Take a short walk outside, do stretching exercises, or simply talk to someone. Such breaks can go a long way in refreshing your mind and body so you can write better.

9. Find a comfortable writing environment

The environment in which you write your essay can significantly impact your productivity and concentration. To overcome stress and write a quality essay, you need to find a comfortable writing environment where you can focus and minimize distractions.

For instance, find a quiet place with little or no disturbance, such as a library study room or a coffee shop, where you can fully concentrate on writing your essay.

10. Get feedback from someone you trust

Getting feedback is one of the most effective ways to improve your writing skills and overcome stress when writing essays.

You can get feedback from a colleague, a friend, a tutor, or even your professor. The feedback you'll get will enable you to make necessary adjustments, understand your weaknesses, and refine your writing style. They can also give you a fresh perspective and highlight what you may have missed while writing.

Getting feedback can help reduce the mental pressure of writing a perfect essay, enabling you to write with ease.

11. Practice, practice, practice!

Finally, remember that writing is a skill you can develop with time and practice. The more essays you write, the more comfortable you will become with writing. You will start to identify the best strategies and techniques for you.

You can start by writing simple essays and gradually increase the complexity. Try to look at each essay as an opportunity to improve your skills. With time, you'll become more confident and be able to write essays in a stress-free way.

How do you relax and write essays?

You can relax by playing soft music and breathing exercises to reduce anxiety before you start writing your essay. Go for a brief walk to get your blood flowing, and also try to find a place that gives you peace of mind. It could help to grab a cup of tea or coffee and settle in. Once you feel mentally and physically relaxed, you can start writing.

How do I gain confidence in my essay writing?

The best way to gain confidence is to write more often. Write every day, even if it's just a few sentences. Seek feedback on your essay writing to help you learn what works and what doesn't. You might also consider taking a writing class or workshop to develop and share skills with other writers. Participating in a writing community can also help build your confidence in writing.

Key takeaway

Essay writing can be stress-free if you approach it with the right mindset and strategy. Even though writing well takes time and patience, writing under stress can affect the quality of your essays. As a result, you’ll earn fewer marks or even miss deadlines.

With the techniques explored in this article, you can reduce stress, overcome writer's block, and improve your writing skills. Remember to work on your confidence and practice self-care consistently.

If you feel too overwhelmed to handle your essays, don’t hesitate to hire a professional essay writer .

With our team of subject-matter experts, we can deliver 100% original, custom-written essays on time and as per your requirements. Whether you need it in 15 days or 5 hours, we have the resources to take away the stress that comes with writing essays and assignments.

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Home — Essay Samples — Nursing & Health — Stress — The Importance of Stress Management

The Importance of Stress Management

Categories: Stress Stress Management

About this sample

Words: 814 |

Published: Jan 29, 2019

Words: 814 | Pages: 2 | 5 min read

Works Cited

American Psychological Association. (2020). Stress in America™ 2020: A National Mental Health Crisis. https://www.apa.org/news/press/releases/stress/2020/report-october
Cohen, S., Kamarck, T., & Mermelstein, R. (1983). A global measure of perceived stress. Journal of Health and Social Behavior, 24(4), 385-396.
Hock, R. R. (2013). Forty studies that changed psychology: Explorations into the history of psychological research. Pearson.
Mayo Clinic. (2021). Stress management. https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495
McEwen, B. S. (2012). Brain on stress: How the social environment gets under the skin. Proceedings of the National Academy of Sciences, 109(Supplement 2), 17180-17185.
National Institute of Mental Health. (2021). 5 things you should know about stress. https://www.nimh.nih.gov/health/publications/stress/index.shtml
Richards, K. C., & Campania, C. (2015). Is sleep the next vital sign? Assessing sleep quality and stress in nursing. Applied Nursing Research, 28(4), e25-e29.
Seaward, B. L. (2018). Managing stress: Principles and strategies for health and well-being. Jones & Bartlett Learning.
Selye, H. (1956). The stress of life. McGraw-Hill.
Sharma, M., & Rush, S. E. (2014). Mindfulness-based stress reduction as a stress management intervention for healthy individuals: A systematic review. Journal of Evidence-Based Complementary & Alternative Medicine, 19(4), 271-286.

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Why You Should Keep a Stress Relief Journal

Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk, "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

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Emotional and Physical Benefits of Journaling

Compared to other stress management practices, strategies to try.

Journaling generally involves the practice of keeping a diary or journal that explores thoughts and feelings surrounding the events of your life. There are several different ways to do this. Journaling, as a stress management and self-exploration tool, works best when done consistently, but even occasional, sporadic journaling can be stress relieving when the practice is focused on gratitude or emotional processing.

One of the most effective ways to reduce stress with journaling is to write in detail about feelings and thoughts related to stressful events, as one would discuss topics in therapy, and brainstorm solutions, but there are several different ways to practice journaling.

The journaling method you choose can depend on your needs at the time, and your personality; just do what feels right.

Expressing your thoughts and feelings can help with your emotional and physical health.

Emotional Benefits

Similar to talking to your best friend after a bad day, writing can be a way of venting and getting things off your mind . You can pour your heart out, you can express your frustrations, you can even rage write. It can be a very cathartic and healing experience.

Journaling can help you clarify your thoughts and feelings because it is no longer all jumbled up in your mind. As a result, you may gain valuable self-knowledge and insight. It’s also a good problem-solving tool; oftentimes, one can hash out a problem and come up with solutions more easily on paper. This process helps us learn to manage our emotions in a healthy way.

Journaling can provide relief to feelings of depression by helping us to recognize and stop negative thought patterns and rumination (replaying negative events over and over in your mind and allowing your feelings to fester). When you are writing, you can intentionally reframe a distressing thought with a new perspective that helps reduce anxious feelings.

Writing about traumatic events helps one process them by fully exploring and releasing the emotions involved instead of waiting for them to pop up as intrusive thoughts, flashbacks, and nightmares.

You can also practice acceptance of the negative emotions that come up in your writing. Allowing yourself to have a wide range of feelings without judging them or trying to change them can actually reduce the power they have over you.

Journaling can also help you to focus on areas of your life that you like to focus on more often, as is the case with gratitude journaling .

Physical Benefits

As stress activates the “ fight or flight response ” of the sympathetic nervous system, journaling will activate the “rest and digest” response of the parasympathetic nervous system. It promotes a calm physiological state and regulates your breathing, blood pressure, and heart rate, which helps you to think more clearly as well.

As for the health benefits of journaling, they've been scientifically proven over the past few decades. Research shows the following:

Reduces the number of sick days
Decreases experience of pain
Decreases the symptoms of inflammatory conditions like asthma and rheumatoid arthritis
Strengthens immune system response
Improves ability to cope with illness

Those with learning disabilities may find it difficult to deal with the act of writing itself. Perfectionists may be so concerned with the readability of their work, their penmanship, or other periphery factors that they can’t focus on the thoughts and emotions they’re trying to access. Others may get tired hands.

Some people are reluctant to relive negative experiences, and journaling only about your negative feelings without incorporating thoughts or plans may actually cause more stress. A simple way to counteract this is to be sure you end your journaling sessions with a few words about potential solutions to your problems, things you appreciate in your life, or things that give you hope in life.

Unlike more physical stress management techniques , such as taking a walk, gardening, or some other form of exercise, journaling is a viable option for those who cannot engage in physical activity due to a disability or illness.

And, although some prefer to type with the use of a computer, or talk text into their smartphone, journaling typically only requires a pen and paper. This makes it less expensive than techniques that require special equipment or the aid of a class, book, teacher, or therapist.

Releasing some of those pent-up feelings may even relieve some tension from your body like a good massage, progressive muscle relaxation , guided imagery , and other physical or meditative techniques .

Plus, like a good therapy session, it’s a great practice for overall stress reduction as well as self-knowledge and emotional healing.

Journaling is a highly effective tool for stress relief and can take several forms, so there are multiple options that can work for you. If you already have a favorite journaling habit, by all means, keep it up! But you may want to try something new in addition to it. And if you're new to journaling, here are several practices to try. See what works best for you.

Free Writing: If you don’t know where to start, just put the pen to paper and write anything that comes to mind and see where it takes you. This is for your eyes only, so don’t worry about organization, grammar, spelling, or punctuation. You are free to stick to a particular subject or let your writing wander along with your mind. If you feel stuck, find some creative writing prompts that are designed to give you a little inspiration. For example, “What was my biggest challenge today?”
Gratitude Journal: Some people keep a daily gratitude journal where they list three or more aspects of each day for which they are grateful. This is a highly effective strategy for relieving stress because it helps you to focus on the resources you have in your life already and create a more positive mood at the moment, both of which have been shown to build long-term resilience. A bonus benefit is that you are left with a record of the many nice things that have happened throughout your days, so if you're feeling down in the future, you can cheer yourself up with a few pages of reminders for the things you have to appreciate in life.
Emotional Release: You may also write about your emotional responses to events that have happened throughout the day as a way of coping with the stress . This can help you to process negative emotions and perhaps explore acceptance or positive reframing options. When writing about positive experiences, this allows you the ability to maximize and savor the positive feelings you may have for the good things that have happened in your day. This is also a great way to expand on the positive and manage the negative things that happen in your life, increasing your positivity ratio, which is an important aspect of stress management.
Bullet Journal or Personal Planning Journal : Some people simply keep journals to track what they need to do each day, the goals they have, memories they create, and other things they don't want to forget. This can literally be a journal full of bullet point lists . Because writing things down can help keep your mind uncluttered and help you to remember what's important to you, this can relieve stress as well. Being more organized and balanced is a great way to feel less stressed.

And remember, if you find yourself not keeping a regular schedule with journaling, it's a habit you can resume at any time. You don't have to journal every day in order for it to work for you—a few times a week is still highly beneficial, and even journaling on an as-needed basis brings benefits.

If you had a journaling habit and stopped because life got in the way, remember—any day is a good day to get back into the habit.

You can buy pre-made journals. Some of them include writing prompts. Others incorporate dates. Or, you can just use a notebook to keep your journal. It doesn't have to be fancy.

Over time, you might find journaling helps decrease your stress. If not, however, don't be afraid to seek professional help. A therapist can assist you in making sure your journaling is effective or they can help you find alternative stress reduction strategies that work better for you.

Baikie KA, Wilhelm K. Emotional and physical health benefits of expressive writing . Advances in Psychiatric Treatment . 2005;11(5):338-346. doi:10.1192/apt.11.5.338

Gortner EM, Rude SS, Pennebaker JW. Benefits of expressive writing in lowering rumination and depressive symptoms . Behavior Therapy . 2006;37(3):292-303. doi:10.1016/j.beth.2006.01.004

American Psychological Association. 5 steps of cognitive restructuring instructions .

Hoyt T, Yeater EA. The effects of negative emotion and expressive writing on posttraumatic stress symptoms . Journal of Social and Clinical Psychology . 2011;30(6):549-569. doi:10.1521/jscp.2011.30.6.549

Ford BQ, Lam P, John OP, Mauss IB. The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence . Journal of Personality and Social Psychology. 2018;115(6):1075–1092. doi:10.1037/pspp0000157

Sohal M, Singh P, Dhillon BS, Gill HS. Efficacy of journaling in the management of mental illness: A systematic review and meta-analysis . Fam Med Com Health . 2022;10(1):e001154. doi:10.1136/fmch-2021-001154

Garland EL, Howard MO. Mindfulness-oriented recovery enhancement reduces pain attentional bias in chronic pain patients . Psychother Psychosom . 2013;82(5):311-318. doi:10.1159/000348868

Smith HE, Jones CJ, Hankins M, et al. The effects of expressive writing on lung function, quality of life, medication use, and symptoms in adults with asthma: A randomized controlled trial . Psychosomatic Medicine . 2015;77(4):429-437. doi:10.1097/psy.0000000000000166

Smyth JM, Stone AA, Hurewitz A, Kaell A. Effects of writing about stressful experiences on symptom reduction in patients with asthma or rheumatoid arthritis: A randomized trial . JAMA . 1999;281(14):1304-1309. doi:10.1001/jama.281.14.1304

Booth RJ, Petrie KJ, Pennebaker JW. Changes In circulating lymphocyte numbers following emotional disclosure: Evidence of buffering ? Stress Medicine. 1997;13(1):23-29. doi:10.1002/(sici)1099-1700(199701)13:1<23::aid-smi714>3.0.co;2-e

Laccetti M. Expressive writing in women with advanced breast cancer . Oncology Nursing Forum . 2007;34(5):1019-1024. doi:10.1188/07.onf.1019-1024

Ullrich PM, Lutgendorf SK. Journaling about stressful events: Effects of cognitive processing and emotional expression . A nn Behav Med . 2002;24(3):244-250. doi:10.1207/s15324796abm2403_10

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

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Sample Essays
Stress Essay

IELTS Stress Essay

This is a model IELTS stress essay. It is about stress in modern society and how to prevent it.

It is a causes and solutions type essay. In other words, you have to identify what causes stressand then suggest solutions.

Stress is now a major problem in many countries around the world.

What are some of the factors in modern society that cause this stress and how can we reduce it?

This type of essay lends itself to two body paragraphs - one explaining the causes and the next discussing some possible solutions.

As is important with any IELTS essay, you must always read the question carefully.

The topic is often narrowed down to a particular group of people or topic.

Narrowing Down the Topic

The key here is that ' modern society ' is mentioned.

If you just talk about stress in general but don't connect it to modern society you may be in danger of not fully answering the question .

You need to brainstorm some issues specific to the world we live in today that may result in stress.

What things effect us today that did not (or not too such an extent) 10, 20, 30 years ago?

Using Personal Pronouns

Also, you may notice that ' we ' is used a lot in the stress essay.

Remember an IELTS essay is not quite the same as an academic essay you will normally write. It is can be more personal as you only have your own experience to support your answer with.

You should avoid too many personal pronouns if possible such as ' I ' throughout the essay but you may wish to use this to give your opinion or examples from your own experience at times. This is ok, but don't overdo it.

This question specifically says how can ' we ' reduce it. So it is already making it personal. So it is ok to write about what all of us, or ' we ', can do.

Model Stress Essay

You should spend about 40 minutes on this task.

Write about the following topic:

What are some of the factors in modern society that cause this stress, and how can we reduce it?

Give reasons for your answer and include any relevant examples from your own experience or knowledge.

Write at least 250 words.

Stress Essay Model Answer

Stress is a problem that can have detrimental effects on many people’s lives, and there are various factors in modern society responsible for this. However, there are ways to limit the potential impacts.

The modern world we live in today presents us with many issues that we did not have to cope with in the past. Firstly, there are issues of terrorism that we are constantly confronted with in the media. Whether these are real or not, we are led to believe our lives are in constant danger, be it flying on a plane or travelling on public transport. Climate change is another worry that everyone has to face. The results of a significant rise in temperatures could radically affect our ways of life, and our children’s too. There are also more health issues to be concerned about than in the past, with rises in alzheimer’s, diabetes, and stroke to name but a few. All of these concerns can result in stress.

Tackling such problems will not be easy, but there are measures that can be taken. Governments and the media could play their part by ensuring that instead of persistently bombarding us with such negative images and information about the world in which we live, we are given more positive stories too. However, given this is unlikely to happen, we need to develop our own strategies to distract us from these influences. Of course exercising regularly is one thing we should do as this has been shown to increase endorphin levels and lead to feelings of happiness. Sleeping enough helps us to recuperate and restore our body. Finally, eating properly can improve our health and result in less worry about potential diseases.

All in all, although there are many factors around us today which lead to stress, we can take steps to reduce it. Given that the strains we face in modern society will likely get worse, ignoring it is not an option for many people.

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How Daily Stress Affects your Heart Health

This essay about the impact of stress on heart health explores how chronic stress triggers hormonal changes that adversely affect cardiovascular function. It highlights the direct consequences of prolonged stress, such as increased blood pressure and atherosclerosis, which elevate the risk of heart disease. Additionally, the essay discusses how stress influences lifestyle choices that can further harm heart health, like poor diet, smoking, and lack of exercise. It also touches on the role of chronic inflammation under stress, which contributes to the deterioration of arterial health. Solutions for managing stress, such as regular exercise, mindfulness practices, and maintaining strong social connections, are outlined as effective strategies to mitigate these risks. Overall, the essay emphasizes the importance of managing stress to protect heart health, suggesting practical ways to alleviate stress and its harmful impacts on the cardiovascular system.

How it works

It’s no secret that the fast pace of modern life often brings a fair share of stress. Whether it’s the hustle of meeting tight deadlines, managing household responsibilities, or navigating complex social relationships, stress seems to shadow much of our daily routines. What might not be so apparent, however, is the profound impact this stress can have on our heart health.

When we’re stressed, our body reacts by releasing hormones like adrenaline and cortisol. These hormones kick-start the body’s ‘fight or flight’ response, gearing us up for immediate action.

This natural survival mechanism can be lifesaving in acute situations, but when triggered too often—thanks to chronic stress—it can wear down our body, particularly our cardiovascular system.

Chronic stress leads to continuous high levels of cortisol and adrenaline, which are tough on the heart and arteries. Consistently high blood pressure from prolonged stress can damage the arterial walls, which may lead to heart disease. As these walls thicken and harden, conditions like atherosclerosis decrease arterial flexibility, dramatically increasing the risk of heart attacks and strokes.

Stress doesn’t just wreak havoc on our bodies directly. It also influences our lifestyle choices. For many, stress is a gateway to picking up or continuing unhealthy habits—smoking, reaching for a drink, or indulging in junk food. While these may offer temporary relief, they come with a host of health issues, including weight gain, higher cholesterol levels, and increased blood sugar levels, all of which stress the heart even more.

Furthermore, chronic stress affects the way our body handles inflammation, a leading player in heart disease. Under stress, inflammatory responses can go into overdrive, accelerating the buildup of plaque in our arteries. Moreover, the constant rush of stress hormones can make the heart pump faster and harder, which over time can change the heart muscle itself.

Thankfully, there are effective ways to mitigate the impact of stress on our heart. Exercise, for example, is a fantastic stress reliever. It not only helps control weight and reduce blood pressure but also triggers the release of endorphins, chemicals in the brain that act as mood lifters and painkillers.

Mindfulness practices like yoga, meditation, and deep-breathing exercises can also help calm the mind and reduce stress. These activities help shift the body from stress responses to relaxation responses, lowering heart rate and blood pressure, and promoting overall heart health.

Social connections also play a crucial role in stress management. A robust social network can offer emotional support, reduce loneliness, and help manage stress more effectively. Keeping in touch with friends and family, participating in community activities, or even getting professional counseling can provide the support needed to manage stress.

To wrap it up, while stress is a natural part of life, managing it effectively is key to maintaining a healthy heart. By understanding how stress affects heart health and adopting strategies to cope, we can protect ourselves from the serious risks associated with heart disease. Taking active steps to reduce stress is not merely about feeling better—it’s about fostering a healthier, stronger heart.

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5 ways to reduce stress in your body

During times of stress, we often sense our heart racing, jaw tightening or stomach churning — feelings that end up heightening our negative emotions. Soon, it becomes a vicious cycle where your body and your thoughts magnify each other.

The good news is that you don’t have to let that happen. By tapping into your body’s innate ability to calm itself, often within minutes, you can improve how you feel and get better at warding off stress symptoms before they strike.

As a clinical psychologist, I work with many patients who struggle with panic and other anxiety disorders. I teach them some of my favorite strategies for easing the physical signs of stress so they can face challenging situations more effectively. Here are five to try:

Relax your face with a half-smile

If stressful moments trigger tension in your face and jaw, you may be used to clenching your facial muscles when you feel stressed. Your facial expression can also influence your emotional experience . For instance, studies have shown that Botox injections, which erase stressed brow and forehead lines, ease tension headaches and help blunt negative emotions .

In lieu of Botox, try a technique known as half-smiling, often used in dialectical behavioral therapy, which improves people’s ability to accept and cope with distress. Raise the upper corners of your lips slightly, which automatically releases tension in the brows.

Mindfully relaxing your face and adopting a serene expression brings on calm from the outside in, paving the way for accepting what you are facing.

Comfort yourself with touch

From the moment we are born, touch is a source of comfort, for instance, holding the hand of a loved one . You can replicate that ease by placing your right hand above your heart and your left hand on your belly, which reduces levels of cortisol, your body’s main stress hormone.

In one study , participants who used the hand-on-heart technique after giving a short speech or counting backward from 2,043 in increments of 17, both stressful situations, showed a faster reduction in cortisol than those who didn’t use the strategy. Psychologically, this subtle self-compassionate gesture is also a nice reminder to bring kindness to yourself in hard moments.

Expand your gaze

When the body’s fight-or-flight response to stress kicks in, your pupils dilate, narrowing your field of vision and making it hard to find perspective, literally and figuratively. But if you can intentionally adopt a more panoramic view, for instance, by noticing three sights in the distance, it’s easier to feel less sucked into what seems challenging.

Improving your point of view, among other reasons, may explain why brief walks in nature can boost your mood. Looking beyond your stress (or your phone) to find a broader view can also free you from ruminating on all that’s wrong and even pave the way for more gratitude for what is in front of you and your senses. One study found that brief visual distractions such as looking at colorful slides can free people from getting stuck in distressing mental loops.

Breathe through your nose

Gently closing your lips to breathe through your nose has surprisingly rich physiological benefits. While stress is associated with high blood pressure , nasal breathing lowers blood pressure and improves heart rate variability.

When you breathe through your nose, your lungs extract oxygen more efficiently so you can take deeper breaths. Your nose is also a powerful filter, purifying the air you are ingesting, which can lead to better immunity. Breathing though your nose also improves sleep apnea and sleep quality , a boon since fatigue makes everything feel more stressful.

If you need extra help remembering to nose-breathe, James Nestor, author of “Breath: The New Science of a Lost Art,” recommends applying a postage stamp-size square of surgical tape to the center of your lips as a reminder, whether at your desk by day or when going to bed at night.

Practice welcoming panic

Instead of succumbing to stress-fueled symptoms, you can prepare for challenging situations in advance and reduce stress .

Take a few minutes to brainstorm the most common sensations you feel when you are stressed — butterflies before a work presentation, breathlessness when you are flying or shakiness because you are overwhelmed. Then try recreating some of these sensations when you are in a safe environment. For instance, you might bring on sensations of breathlessness and panic by slowly spinning in a circle for a minute, then intentionally hyperventilating, rapidly inhaling and exhaling for a minute. Let yourself feel the sensations for a few minutes, then repeat the next day for several days in a row.

By intentionally recreating your body’s usual stress response, you will come to see that even unpleasant sensations, while distressing, are temporary, which robs them of their power to rattle you. Then, when physical symptoms of stress show up in higher-stakes situations, you will find it easier to uncouple them from catastrophic interpretations.

This technique is formally known as interoceptive exposure , and if it feels daunting to create ways to reenact your panic, try working with an expert in cognitive behavioral therapy .

Many of my patients who have struggled with stressful sensations have found that, with the right strategies and some practice, they can approach their life with more courage than they imagined.

If you know how to lean on it, your body can be your best pharmacy.

Jenny Taitz, PsyD, ABPP, is a clinical psychologist and an assistant clinical professor in psychiatry at the University of California at Los Angeles. She is the author of “ Stress Resets: How to Soothe Your Body and Mind in Minutes ,” “ How to be Single and Happy ” and “ End Emotional Eating .”

We welcome your comments on this column at [email protected] .

Our advice is expert-vetted and based on independent research, analysis and hands-on testing from our team of Certified Sleep Coaches. If you buy through our links, we may get a commission. Reviews ethics statement

Ditch the Melatonin and Try These 7 All-Natural Sleep Aid Alternatives Instead

From herbal tea to CBD, these natural remedies can help you beat insomnia and achieve deep, restful sleep.

Carl R. Greer/Andrew D. Hepburn Award for Best Nonfiction Essay (Miami University, 2020)

These natural solutions may help you achieve that coveted REM sleep.

It's no secret how vital sleep is to your day-to-day functioning. Sleep strengthens your immune system, boosts heart health , repairs muscle tissue, promotes memory and even bolsters your mental health . Despite sleep being essential to our overall well-being, one-third of adults have insomnia symptoms . And if you're one of them, getting that all-important shut-eye may seem impossible at times. Even the classic tricks , such as reading in a room other than your bedroom and avoiding blue light, can prove ineffective. Before you know it, sleep deprivation turns you into a cranky, dazed, unhealthy version of yourself.

When you search the internet for natural remedies for sleep disturbance, melatonin supplements are usually the first recommendation. However, if you're skeptical about sleep supplements , experience the side effects or would just rather not take any pills that may leave you groggy in the morning, here are seven natural sleep aids and techniques to try to help ease your insomnia.

For more tips on better sleep, check out the best food to eat before bed , how to take a coffee nap and how to create the perfect sleep playlist .

Use CBD oils, gummies or creams

CBD, also known as cannabidiol, is derived from hemp plants. CBD is a safe and effective treatment for insomnia that contains almost no THC, the substance in marijuana that alters one's mental state. Many studies suggest that CBD is very effective in promoting sleep and decreasing anxiety . It comes in many forms, such as oils and lotions. Use before bed to promote sleepiness and relaxation.

Brew a hot cup of herbal tea

Brewing tea is an ancient practice. Chamomile , valerian root and magnolia tea are all natural remedies for anxiety, stress and insomnia. Drink a cup of one of these herbal teas at least an hour to two before bed -- this gives you time to relax, enjoy the tea and use the bathroom before lights off. Be sure to look at the nutrition label to make sure no caffeine has been added to the ingredients.

Put a drop of lavender oil on your pillow

One of the more popular household remedies -- essential oils. If tea is not your favorite way to relax before bedtime, floral and herbal fragrances are good ways to aid sleep . Some popular essential oils for sleep are lavender, chamomile, and bergamot. Essential oils should never be ingested, but you can put a little drop on your pillow at night. You can also diffuse essential oils into the air or use dried lavender to make a tea.

Pro Sleep Tip

Put a few drops of this lavender essential oil in a diffuser to help you drift off. You can also dilute in water and spray a little on your pillow.

Drink tart cherry juice

Sour cherry juice from tart cherries can increase melatonin production in those who consume it before bedtime. In the same study, the group that drank the cherry juice spent more time in bed and asleep and achieved higher overall sleep efficiency. This suggests that tart cherry juice has the potential to aid insomnia.

Try dried passionflower or extract oil

Not to be confused with passionfruit -- passionflower is a fast-growing vine that produces vibrant flowers. Not only is the plant beautiful, but it can even help you fall asleep through herbal tea or extract oil. A recent study concluded that passionflower has the potential to treat insomnia . However, it isn't recommended for those who are pregnant.

Make sure you're getting enough magnesium

Magnesium , a powerful nutrient, is responsible for regulating hundreds of processes in the body -- including sleep . Magnesium is found naturally in foods such as nuts and seeds, spinach, soy milk, yogurt and whole grains. Try lightly snacking on foods high in magnesium an hour or two before bed. If you believe that you aren't getting enough magnesium in your diet and suspect it could help your sleep, try adding a supplement .

Focusing on your breathing can help you relax before bed.

Practice yoga and meditation before bedtime

Strenuous exercise before bed is not always a good idea , but practicing light yoga or meditation before bed has been linked to decreased insomnia and better sleep. Go through simple yoga poses , such as cat-cow, forward fold or bridge, focusing on your breath and feeling the stretch. There are also many self-guided meditation apps available.

For more health tips, here's how to create the ideal environment for better sleep and how to sleep cooler without air conditioning .

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Finally, Tax Season is Over. Or Is It? Here are 5 Things You Need to Do All Year to Reduce Tax-Season Stress. With a solid tax plan, you'll have peace of mind to go out into the world and enjoy the post-tax season sun.

By Matt Gardner • May 13, 2024

Key Takeaways

It's important to spend a few hours planning for the year ahead and to commit to an ongoing schedule of check-ins and payments.
Ultimately, these investments will help you reduce your tax burden, avoid unnecessary stress next April, and plan for your company's growth.

Opinions expressed by Entrepreneur contributors are their own.

Tax season is full of anxiety and confusion for small businesses . Nobody wants to spend late nights combing through spreadsheets, reconciling expenses and accounting for their deductions at the last minute. But in early April, this exhausting tax work feels inevitable. It's no wonder that by April 16, many small business owners are breathing a big sigh of relief: "At last, that's over. We don't have to worry about taxes for another year."

Sound familiar? Okay, take a breath.

But then get back to work.

If you can start early and incorporate tax planning into your overall business strategy, you can minimize tax-season stress, avoid fines and penalties, and maybe even find a few extra deductions. Here are five things you need to do year-round to manage your taxes.

1. Get organized

Creating a good tax strategy starts with investing in good software. Several great tools are available for small and medium-sized businesses, including products like Intuit QuickBooks Online and Xero. Research the pros and cons, understand the pricing options, and learn how they integrate with other systems you may already have in place.

Accounting and bookkeeping software often includes a service to track receipts digitally, so you won't have to rifle through a shoebox of paper at the end of the year. Take the time to learn how to use this feature, and ensure everyone on the team is tracking their expenses similarly.

Close your book monthly. That means ensuring all your transactions are accounted for, and any discrepancies are reconciled. By setting up a modern back-office infrastructure with cloud-based accounting and bookkeeping software, you can quickly review all your transactions from the previous month. Any missing transactions or accounting errors could spell trouble down the road, so you want to catch them early. You'll stay ahead of the game if you put a monthly finance check-in on the calendar.

Separate business and personal expenses. If you haven't done so already, set up a business bank account separate from your own and make sure you use a separate business credit card for any purchases. Although it may be tempting to live off the business' cash accounts while scaling up when tax time comes, those personal expenses won't qualify for deductions, and you'll get headaches. If you take money out to pay yourself a salary, you may even have more taxable income than anticipated.

Related: Your Company Won't Grow Until You Follow These 4 Keys to Success

2. Research deductions and tax credits

Emerging small businesses often miss out on deductions simply because they don't have the time to learn about them. However, many business-related costs , such as home office setup, professional fees, rent, office supplies, utilities and travel, can be deducted. Mixed-use expenses, such as business meals, car and auto expenses, and insurance premiums, may also be eligible. Deductions for employee compensation, contractor labor, advertising, and education are also essential to track because they can lower taxable income and foster business growth.

If you do your research early, you may also be able to find tax credits available to your specific industry or state. Be sure to understand what you can write off and what documentation you'll need to do so. This way, you can create a paper trail for these write-offs throughout the year.

3. Know your tax deadlines

Entrepreneurs need to understand and stay ahead of tax deadlines throughout the year to avoid IRS penalties. These deadlines vary by business type, and they include things like business income taxes, payroll taxes, and W2 filings. Here's a good breakdown of tax deadlines for 2024.

Related: Must-Know Tips for Navigating Tax Season With a Side Hustle

4. Find a great partner

Consider outsourcing all or some of your finance operations to a trusted accounting partner. A good partner can help you streamline your processes and replace back-office functions, freeing up time and money for you to grow your business. The right partner can manage your bookkeeping, standardize your reporting, optimize your business processes, and provide dedicated support throughout the year. They can help you understand and plan for cash flow, quickly highlight errors, and help you rectify them.

A good finance partner can also help you stay on top of U.S. tax regulations. With the tax laws constantly changing, hiring a professional will give you peace of mind that your returns will be filed correctly. Your finance partner can help you create a custom tax strategy, flag tax obligations throughout the year, and hold you accountable for the strategy you create.

If you already have an accountant and you're considering switching, now is a great time to evaluate new accounting options.

Related: 6 Steps to Make Tax Season As Painless as Possible

5. Be proactive

Whether or not you hire a partner to help you with your taxes, it's a good idea for small businesses to create a payment plan for the year. This spring, document all your tax deadlines so you can pay your tax obligations before they are due. If your company has employees in another state, you may also have obligations there.

If you can, file your annual taxes early to avoid the extra burden at year-end. This also helps your business limit potential penalties and their associated interest.

If you have a team to support you, add quarterly budget check-ins to your calendar so everyone can keep pace with your cash flow, budgeting, and growth goals.

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How to Manage Stress at Work Essay

Introduction.

Stress is among the major costly and significant cause of health troubles and mental agony. Stress at work place is considered the major primary stressor. Work stress is thought to affect individuals psychological and physical health as well as the organizations effectiveness in adverse manner. Work stress is one of the ailments that are acknowledged worldwide to be affecting the healthiness of the organization and the health or workers.

Workers who are stressed out will probable have a low motivation towards their work. In addition, stress can be detrimental to such member of staff as it possesses potential danger to their safety at work and in generally their efficiency is extremely low.

Pressures at workplace and at home can cause stress. Sometimes it may be beyond employees mandate to protect the staff against the stress caused by external factors for instance domestic strife but they can protect them from the stress that arises from work (Mandler, 2008).

Stress has proved to be a major challenge in the realization of the organization objectives. It may have adverse effects on the organization and the workers. Effective and good management and an aspect of good organizational structure and culture play a vital role in stress prevention.

In case the staffs are already stressed, the management should be aware of the situation and possibly devise a mechanism of addressing the challenge. There is generally low or minimal stress when one is adorned with resources, time, and experience to manage the challenges in any given situation.

Stress can be viewed as a negative experience that deprives the organization of the productivity potential and it is an inevitable consequence of an occurrence. Stress depends on the peoples perceptions and attitudes towards a given situation and this determines how they will cope with the situation.

To be able to develop stress management strategy for any organization, it will be essential to understand the causes of the stress in any given organization (Davis, Eshelman, McKay & Fanning, 2006).

Causes of Stress and Solutions

There are many possible causes of stress in any work set-up. It is vital to recognize and identify the main causes of stress in any organization and be able to develop mechanism of coping up with the challenges that stress at work is likely to present.

Among the typical stress, inducers include the cases of excess workload which most of them do not have realistic deadlines to deliver, this is likely to make people rush, and this puts the employees under pressure. Most of the people are overwhelmed in these situations. On the contrary having insufficient workloads may also result in stress as the individuals feel underemployment and their skills are not being maximized.

In such scenarios, one feels the organizations may not appreciate the potential at their disposal. It would be important to define clearly the tasks to be done in any given timeframe and both the interested parties to be involved in the generation of the work plan that will guide the operations or the activities to be done at any given time.

Another possible cause of stress is when one lacks control of the work he or she is in charge. The lack of control of the activities at work may result in one being stressed since the individuals cannot plan or organize the work according to his or her wish. Poor working relationship and lack of interpersonal support is likely to affect ones performance in any organization.

Such scenarios make staff feel isolated and their general lack of coordination of the activities in the organization. In such cases, it is very important to define the line of command and the individual’s area of jurisdiction to minimize conflicts (Davis, Eshelman, McKay & Fanning, 2006).

The demands on individuals to do the job that they do not have experience on may also expose one to stress conditions. Having insufficient training in most of the tasks one is involved in is likely to frustrate one in carrying out their responsibilities at the organization. Here most individuals are not able to deliver and are at risk as a result of fear of not being able to deliver the expected outputs in a given task assigned to them.

It is important that the right people are employed for the right job. During hiring, it would be important for the supervisor of any individuals to go through the job descriptions and evaluation to be done to identify the training needs that the staff may need to be able to perform the given task effectively.

There are also challenges associated with promotion into a new position. Most people find it difficult to settle when given a new position especially when it comes to promotions.

The requirements for adapting to a new office contribute to such pressure. Such challenges come with the more demands that the position presents and the changes in the possible relationship and associations with colleagues. The organization should have clearly defined rules governing promotions and pay increment procedures that are transparent where every due recognition must be given t9o the deserving individual

There are concerns related to job security, most people feel under pressure to deliver in order to be guaranteed their job. Such scenarios lead to people working extra hours and sometimes out themselves under unnecessary pressure with an aim to impress. This can be said to be caused by lack of other career opportunities, which leads individuals to stick to the job they may not be comfortable with.

People also get stress as they strive to get pay rise or attain a certain level of pay level. Most of the jobs pay individuals based on the output and most of the jobs are such that the more you work the more the possible returns. It will be essential to cultivate the culture where individuals explore mechanisms of working smart rather than working hard. Working harder has shown to detrimental to people physical and health situation.

There are also cases of harassment and bullying that is reported in most organization. This usually happens in all levels of work. The causes for the bullying and harassment are believed to be varied from the racial factors, gender, age, and affiliation in the organization. Cases of sexual harassment have gone unattended because the victims fear the stigmatization that may result.

Such cases have been reported in most organization where men and women have been sexually exploited at the expense of their ethical believes and subscriptions and this has led to many suffering in silence (Muchinsky, 2009). It will be essential for the system to have in place an amicable mechanism that is able to address such cases without making the fuss on the victims.

Most of the racial cases will require the cultivation of the spirit of team work where all the players in organization feel being part of the organization. Such situations will require the top management team lead by example and have an open system where the members work together as a team and not like a gang where consultation is not allowed.

The system must also be open in such a way that appropriate consultation is carried out when any major decision is made that is likely to impact on the life of any staff in the organization to reduce the cases of uncertainty and rise of informal organization.

There are incidences of blame culture where no one wants to be accountable for the action or mistake. The existence of blame culture within any business set up arise when people in the organization are not willing to take responsibility for any action or mistake that has occurred in the organization.

This has resulted in rise in temperature especially when the mistake is likely to have serious effects on the organizations performance or image. It is essential that everybody be trained to take responsibility for his or her actions.

The organizations must clearly define the job profiles for all staff members. Furthermore, the chain of command must be developed and who is in charge of which department be clearly stipulated to reduce uncertainty when it comes to who takes responsibility or credit for any happenings in the department.

Existence of weak and ineffective management in any organization is likely to stress most of the good staff. Such scenarios mostly leave the staff with a sense of absence or lack of direction and this mostly frustrates their effort in pursuing their individuals and organizations goals.

The lack of direction has such far-reaching effect to the organizations performance. On the reverse, there are cases where there is over-management and here we see the employees feeling undervalued in the organization and this may affect their self-esteem. It is very essential for the management to be able to clearly define the lines of command and have an all-inclusive decision making structure in all levels of management.

The organization must have clear organs at the various levels of management. The set up should be in such that the decisions made at operational level are binding. The same should be the case with decisions made at the tactical management level and the strategic management level. The organizations should have an effective decision support system at all levels that are informed of the decisions being made.

All the staff would like to play their role in various levels, the ability of the organizations to delegate the decisions to various levels of management would cultivate the culture of collectiveness, and this would promote the inclusiveness of all the stakeholders in the running of the organization (Hackman, 2007).

In such cases the staff will be motivated and their contribution in various consultative meetings is likely top boost their value to the organizations and their self-esteem.

Another evident cause of stress is the existence of different levels of reporting and mostly with different goals and objectives. This can result in conflict, as each manager would like his or her work to be treated as urgent and important. This is likely to put a lot of pressure on the individuals and forced to treat every work on table as very urgent and important.

Operating in such a quadrant may result to individual breakdown and there are tendencies of poor performance. It will be essential for all the managers to be consulted when drafting the work plan of the staff to minimize the conflict of interest when carrying out the work when one is reporting to multiple managers. This is likely to be achieved when the time allocated for serving each manager is well documented as specified.

There must be a working mechanism put in place to addressing the possible conflicts that may arise in such circumstances. The staff must be advised on how to plan the work and be able to given promises on what he or she can realistically deliver.

Planning your work is likely to reduce the last minute rush to meet every deadline. Having ones, priority right is likely to productively, guide individual’s performance in such cases (Muchinsky, 2009).

The failure by the management to inform the employees of any impending changes is likely to result in stress. Decisions that are likely to have a long term effect on the future of the employees must be communicated clearly to the staff and there should be a reliable conflict address system in place to act as mediators in case such decisions are likely to affect the operations in the organizations (Hackman, 2007).

Determination of the stress causes and addressing the challenges is very important in the survival of any organization. The procedure will always take into account the job analysis of the staff, the psychological assessment of the employees and the management, the legal issues related with the personnel selection and hiring procedures.

All these must be factored when determining the effective program to address the already stressed staff or reduce the likelihood of the situation from deteriorating.

Davis M., Eshelman E., McKay M. & Fanning P. (2006). The Relaxation and stress reduction workbook. California, CA: New Harbinger Publication.

Hackman, R.J. (2007). Leading teams setting the stage for great performances. Massachusetts, MA: Harvard University Press.

Mandler, G. (2008). Thought, memory and learning: Effects of emotional stress . New York, NY: Free Press.

Muchinsky, P.M. (2009). Psychology applied to work. 9th Ed. Summerfield, NC: Hypergraphic Press.

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5 Ways to Reduce Gut Inflammation to Feel Better Fast

Check out which foods, supplements and behaviors experts recommend.

Causes of Gut Inflammation

Treatments for gut inflammation.

But the human gut isn't only about your digestion or whether you’re able to button your jeans — it’s actually a complicated and somewhat high-maintenance system. Treat it right and you’ll see the positive effects throughout your body. A few wrong moves, however, could cause trouble way beyond stomach woes like heartburn and diarrhea.

Your gut, shorthand for the entire gastrointestinal tract that includes your stomach, colon and intestines, contains bacteria and other microbes that impact wide-ranging bodily functions, like immunity and brain response. When something is amiss with the mix of bacteria, over time your gut may become inflamed . “When you have inflammation in your gut, you just feel bad,” says Rudolph Bedford, MD , a gastroenterologist at Providence Saint John’s Health Center in Santa Monica, CA. “It may cause feelings of nausea and uncomfortable abdominal pain.” It could also

be a sign of an underlying condition, like Celiac disease or inflammatory bowel disease, he points out. (More on that in a bit.)

If your gut is feeling off, just know that you’re not the only one grappling with this. “I see more patients than ever with inflammation, and studies show that rates are rising worldwide,” says Alexis Supan, MPH, RD , a dietitian at the Cleveland Clinic in Ohio. But gut trouble isn’t inevitable, and, if you already have signs of inflammation , there’s lots you can do to cool the fire. These five moves may help get you back on the right track — or prevent inflammation from becoming a big deal in the first place.

Meet the experts : Rudolph Bedford, MD , a gastroenterologist at Providence Saint John’s Health Center in Santa Monica, CA; Alexis Supan, MPH, RD , a dietitian at the Cleveland Clinic in Ohio; Dawn W. Adams, MD , associate professor of medicine and director of the Celiac Disease Clinic at Vanderbilt University Medical Center

Quicks Ways to Reduce Gut Inflammation

Keep to an anti-inflammatory diet.

One big way to reduce gut inflammation starts at your next meal. “Dietary changes play a huge role in treating gut inflammation,” says Supan. Overall, you’re shooting for more omega-3 fatty acids and fiber , while simultaneously trimming added sugar and processed fare. Translation: Cut back on inflammatory foods , which include candy, deep-fried foods and other highly processed fare that causes blood sugar to rise too quickly. High blood sugar long-term can wreak havoc with cells, triggering an inflammatory response. Replace these foods with more veggies , fish and whole grains .

And fiber is key, because it does more than just bulk up your poop so that you stay regular. One recent study showed that fiber shifts the balance in the gut microbiome , reducing a marker of inflammation. Since a sudden increase in fiber can trigger unwanted GI symptoms, Supan suggests making gradual swaps in your diet to include more fiber-rich foods , like whole grains, leafy green veggies and legumes (think: beans). You can score more omega-3 fatty acids, which help quell inflammation all over the body, by eating fish (salmon is a great source!), flaxseed and walnuts.

Something else to consider: You might be dealing with a food intolerance. Having a sensitivity to something like lactose — which is common — can lead to bloating, discomfort and diarrhea, points out Dawn W. Adams, MD , associate professor of medicine and director of the Celiac Disease Clinic at Vanderbilt University Medical Center. “You can go on a low lactose diet and give it a few weeks,” she says. “See how you feel and then slowly add foods with lactose back in.” If you’re uncomfortable all over again, you’ve figured out what’s behind your inflammation.

Stay hydrated with the right drinks

Stick to your H2O.

A huge source of added sugar in American diets is beverages. “Added sugar is extremely inflammatory to our bodies,” says Supan. Food and drinks with a lot of added sugar trigger the release of inflammatory molecules like cytokines — these are part of your immune system, but too many can lead to chronic inflammation, according to the Cleveland Clinic . While desserts are an obvious source of added sugar — 2/3 cup of premium ice cream contains about 6 teaspoons of added sugar — the amount of sugar in some beverages may surprise you. A 16 oz. soda has a staggering 12 teaspoons worth of added sugar—that’s about twice as much as a serving of premium ice cream!

“You want to limit or avoid refined sugar and anything with high-fructose corn syrup,” Bedford says. “All of these seem to feed inflammatory processes, especially if they’re bacterial in nature.” But it’s not just sodas — iced teas, flavored coffee drinks and cocktails can exceed the max amount in a serving. And even if there’s no obvious sugar in your drink, alcoholic beverages may be a problem: Research shows that as your body break downs alcohol, it produces inflammatory compounds . “Alcohol itself will cause exacerbation of any inflammatory process, especially in the basic cells of the gut,” Dr. Bedford says.

According to the U.S. Dietary Guidelines , fewer than 10% of your total calories should come from added sugar — for a 2,000-calorie diet, that's about 50 grams of sugar — and some experts think that amount is too high.

Consider taking an Omega-3 supplement

If you’re not a fan of salmon — or don’t think you’d be able to have a couple of servings of fatty fish every week — an omega-3 supplement can provide similar anti-inflammatory benefits, says Supan. Taking an omega-3 supplement “is one of the greatest tools in fighting inflammation not only in your gut, but throughout your body,” she says. Dr. Bedford agrees. “Omega-3s are anti-inflammatory, which may help,” he says.

One heads up about supplements, though: While some people swear by probiotic supplements , their impact, if any, is different for everyone. “I always caution my patients on probiotics: What works for one person might not work for someone else,” Dr. Adams says. She also points out that it can be hard to tell as a consumer if the probiotics you buy are actually living — wh ich is necessary for them to provide health benefits — when you buy a bottle. There’s also not as much solid scientific evidence to support their use for inflammation. “Research shows that certain types of probiotic bacteria may be lacking in patients with gut inflammation, but not all studies show taking a supplement helps,” Supan says. If you’re hoping to prevent inflammation, Supan notes that a few servings of plain, unsweetened yogurt a week may help “balance things out and keep inflammation at bay.”

Our registered dietitians in the Good Housekeeping Institute Nutrition Lab review and evaluate every single supplement we recommend in accordance with our dietary supplement methodology . We then have a registered dietitian on our Medical Review Board review each article for scientific accuracy. A supplement should do just that: supplement the diet, not replace high-quality, nutritious food and important healthy lifestyle practices. Check with your healthcare provider before starting any dietary supplement regimen.

Manage your stress

The mind-body connection is in full force when it comes to inflammation, and some have referred to your gut being your “second brain,” since so many of your emotions are felt there as well. “The gut has its own nervous system that communicates with your brain,” Adams says. So, when you’re stressed, it can trigger all kinds of symptoms in your gut.

“I find that my patients tend to have more symptoms during periods of intense stress,” says Supan. While what makes you feel chill tends to a personal preference, dusting off the yoga mat may be a good idea. In one study, doing yoga for 90 minutes daily five times a week significantly lowered levels of inflammation as well as the stress hormone cortisol.

Other research-proven stress busters include meditation and psychological therapy , in particular cognitive behavior therapy. A review of more than 50 studies found that this type of therapy, which focuses on coping skills, reduced pro-inflammatory cytokines . Volunteering, taking a class or hanging out with friends even when you feel too busy to do so may also help because there’s a surprising link between loneliness and inflammation.

Prioritize sleep

Not getting enough rest increases your level of cytokines and other inflammatory compounds, according to research . “It’s all tied to stress,” Dr. Adams says. Your gut also has motor complexes linked to your circadian rhythm and, when your sleep schedule is off, it throws your gut motility out of whack, she says. “Going to bed around the same time can help keep this consistent and make you less likely to have gastrointestinal issues,” Dr. Adams says.

Make your bedroom a sanctuary by opting for bedding that suits your temperature preferences and put up black-out curtains to keep early-morning light at bay. Putting a clock alarm on your nightstand — rather than checking the time on your phone — can also do you a world of good. After all, how many times have you reached for the phone in the middle of the night only to go down the social media rabbit hole?

Besides the diet and lifestyle-related triggers for gut inflammation, a handful of other factors play a role.

Common medications, like antibiotics, certain antidepressants and proton-pump inhibitors (which may be prescribed for ulcers and gastroesophageal reflux disease, or GERD) all have a sneaky inflammatory side. Even the over-the-counter non-steroidal anti-inflammatory drugs (NSAIDS) that you may take to relieve a headache or period pain may irritate the stomach's mucous lining if you take them often enough. “In my experience, the most typical cause is some type of environmental insult, like a medication a patient is taking,” Dr. Bedford says. Of course, don’t stop taking any medication that your doctor prescribed. Instead, bring up your concerns at the next visit.
Infections and chronic conditions may also play a role in inflammation — though it’s sometimes hard to tell what came first, the inflammation or the health problem. Having inflammation, for instance, could make you more susceptible to infections from food-borne illness, according to research. Inflammatory bowel diseases, such as Crohn’s disease and colitis, as well as long covid are associated with gut inflammation.
Although it’s not well understood yet, “environmental factors may also play a role in inflammation,” says Supan. For instance, some research has linked inflammation to air pollution . Water quality and exposure to plastics — especially in childhood — are also being investigated.

While taking charge of your gut health may seem like a lot, following this list will help you quickly see improvements.

Make sure at least half your plate at dinner is vegetables that aren’t fried.
When you crave something sweet, reach for fruit — truly, a dish of berries with a dollop of ricotta cheese is divine.
Clear your head by walking around the neighborhood or putting on headphones and jamming to your favorite tunes.
Don’t always schedule social events that involve food or cocktails — consider a round of pickleball or walk at the park.
Prioritize sleeping in your bedroom over binge-watching TV or scrolling on your phone.
Take an omega-3 fatty acid supplement unless you already eat a lot of foods rich in the anti-inflammatory substance.

If you've tried all of that and are still struggling, it's time to talk to a doctor. They'll likely want to do an evaluation to see if there could be an underlying condition behind your inflammation, and recommend next steps from there.

The former senior editor at Parents who started the brand’s awards programs, Karen Cicero is a seasoned journalist who specializes in travel, book, lifestyle and food coverage.Cicero has visited almost every state with her family (look out Wyoming, she’s coming for you next!) She recently presented at several travel industry conferences, including PRSA and the Mid-Atlantic Tourism Alliance. A mom who goes overboard for all the holidays, Cicero lives in the Christmas city itself: Bethlehem, Pennsylvania.

Laura Iu, R.D., is a registered dietitian nutritionist, certified intuitive eating counselor, yoga guide, and owner of Laura Iu Nutrition, a private practice in New York City. She earned her Bachelor of Science in Nutrition and Dietetics from New York University and completed her internship in dietetics at Weill Cornell & Columbia Medical Center of New York-Presbyterian Hospital. She went on to work in New York City’s top hospitals, including Mount Sinai Hospital and NYU Langone Health. She believes that true health is all encompassing — physical, emotional, and mental wellbeing — not an external measure via shape or size.

Valerie Agyeman (she/her) is a women's health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert and regularly appears on networks including ABC’s Good Morning Washington , and she is a contributing expert to publications like Women’s Health , The Thirty and Shape .

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