How self-care can help manage stress

Stress affects everyone, and has a direct and powerful influence on both the mind and body. In its simplest form, stress is the body’s natural response to any demand or challenge. While it is a significant state of being that drives purpose and action, unregulated stress can lead to harmful imbalances within our system. It can drain our energy, and may contribute to fatigue, negative thought patterns or aggravated anxiety, fear, frustration, anger, self-pity, and depression.

Prolonged exposure to stress can heighten our mental and emotional vulnerability – which may lead to health concerns. Medical conditions, including hypertension, heart disease, and cancer, are either caused or exacerbated by chronic stress. Further, it can contribute to the initiation and continuation of addiction such as substance use or alcohol use disorder, playing a role in relapse for individuals in recovery.
As a solution, we do not need to eliminate stress from our lives. But improve our relationship with it. Learning and practising the right tools and techniques, such as

self-care

, as a lifestyle can help us not only manage it, but also make it a catalyst for growth.

The Importance of self-care
Self-care is a set of practices that individuals can do to improve harmony between the mind, body and soul. Individuals practising self-care take charge of their own well-being by leveraging available knowledge and information. This proactive decision-making process empowers them to efficiently manage their health, often in collaboration with healthcare and social service professionals when necessary.

Self-care starts with acknowledging that prioritising our physical, mental, and emotional health is a necessity. Through the continuous learning of nurturing and maintaining our well-being, we can build resilience against life’s stressors, enhancing our overall quality of life.
Yogic practices

, such as combinations of breathwork and meditation, have been taught to generations for centuries. They are rooted in traditional Indian Knowledge Systems, and known for their profound impact on mental and physical health. These practices are non-invasive and non-pharmacological, making them ideal for integrating into daily life- without the risk of side effects.
For instance, a small study in 2020 found that yogic modalities can reduce cortisol levels and positively affect parasympathetic nerve activity, promoting relaxation. Regular yoga practice releases endorphins, the body’s natural mood lifters, which help alleviate symptoms of stress and anxiety.
Another study revealed that an 11-minute meditation performed daily for 30 days significantly reduced stress levels, enhanced overall well-being, and improved sleep quality. Also, meditation helps in maintaining emotional balance and mental clarity, enabling us to navigate stressful situations with a calm and centred mind.
Practical self-care strategies
Physical health: Engaging in regular physical activities like walking, running, yoga asanas, or exercise can significantly improve our ability to manage stress. Exercise boosts endorphin levels and improves energy levels – reducing the physical symptoms of stress such as headaches and muscle tension.
Emotional health: Emotional self-care involves activities that help process and reflect on emotions. Practices such as journaling, meditation, or even communicating our concerns to trusted individuals without the compulsion of suppression can provide outlets for emotional expression and promote mental clarity. This enhances self-awareness and emotional intelligence, crucial for managing stress.
Social health: Social connections play a vital role in

stress management

. Spending time with loved ones, socializing, and participating in community activities provide emotional support and a sense of belonging, which are essential for stress relief. Being surrounded by a like-minded community that shares similar values and works for a cause can build a sense of purpose and improve quality of life.
Setting boundaries

: Often neglected, learning to say no ‘with confidence’ and setting personal boundaries are important self-care practices. Overcommitting often leads to burnout, a sense of disappointment, and increased stress. By prioritizing tasks, setting limits, and communicating the right expectations – we can manage our time and energy more effectively, ensuring time for rest and rejuvenation.
Awareness and resilience
Awareness, a cornerstone of yogic practices, involves being present in the moment and fully engaging with our surroundings and feelings. It helps us adapt to different situations and increases cognitive flexibility. Practising awareness, even for a few minutes daily, can significantly reduce stress and enhance our overall well-being.
Self-care is not a luxury but a necessity in today’s fast-paced world. By incorporating non-invasive, non-pharmacological yogic practices into our daily routines, we can effectively manage stress and prevent burnout. These practices not only promote physical and emotional health but also build resilience, helping us navigate life’s challenges. Self-care can go a long way in restoring balance and tranquillity in our lives.
Authored by: Dr. Ishan Shivanand, mental health researcher and the Founder of Yoga of Immortals