Beating Stress with Effective Coping Mechanisms

Stress is a global phenomenon, a casual and common companion in life. From economic stress to traffic, Pakistanis are surrounded by chronic stress. Managing stress is challenging, but it becomes easier when you are aware of the right coping mechanisms. Pakistani youth are increasingly exposed to stress and anxiety issues. According…

April 13, 2024

Stress is a global phenomenon, a casual and common companion in life. From economic stress to traffic, Pakistanis are surrounded by chronic stress. Managing stress is challenging, but it becomes easier when you are aware of the right coping mechanisms.

Pakistani youth are increasingly exposed to stress and anxiety issues. According to the Tribune, over 35% of people suffer from anxiety, indicating a rise in stress-related mental health issues.

Cases

  1. A final-year medical student in Karachi faces overwhelming academic pressure, struggling to balance study, sleep, and diet amidst familial expectations and peer competition. This case underscores the stress Pakistani students face from educational demands, especially in competitive fields like medicine.
  2. A middle-aged sole breadwinner in Lahore struggles with financial worries amidst inflation and unemployment, compounded by social stress from family dynamics and societal expectations. This case shows how economic hardship and social obligations are major stressors for many Pakistanis.

Coping Mechanisms

However, the good news is that regardless of the cause, effective coping mechanisms can empower you to manage stress and build resilience. Here are few;

  1. Breathe:
    A simple yet powerful mechanism to cope with stress anywhere is deep breathing. It calms the body and soul, activating the body’s relaxation response. When stressed, whether at school, college, or work, take slow, deep breaths: inhale through your nose and exhale through pursed lips. Repeat this for several minutes and see how tension goes away. Mindful breathing for a few minutes daily can significantly improve stress management.
  2. Identify your Stressors:
    The foremost part is identifying what triggers your stress. It could be related to work-life balance, financial insecurity, family issues, childhood trauma, academic pressure. Pinpointing these stressor enables you to adapt the coping technique accordingly and take proactive measures.
  3. Breathe your way through it mindfully
    Combine breathing with mindfulness: As you inhale, focus on being present in the moment like the sensation of air filling your lungs. When exhaling, imagine negativity leaving your system with each breath. This technique is versatile, applicable anywhere, and helps you to stay calm and centred in stressful circumstances
  4. Move your Body:
    It's important to bring physical activities back as they are excellent stress relievers. Initially aim for at least 30 minutes of walking or exercise daily, then incorporate it as a routine. Engaging in activities that bring joy, such as sports, dancing, or running, help keep your body moving. Physical activity releases endorphins, which enhances mood and reduces stress.
  5. Practice Gratitude:
    Make it a habit to jot down three things you're thankful for each day before you go to sleep, such as a delicious meal, a kind word from a friend, a stranger's smile, someone opening the door for you, or the beauty of a sunset. This can counter stress by shifting focus. Gratitude fosters resilience, strengthens relationships, and redirects attention from life's negatives.

Conclusion

Stress management is essential for maintaining a healthy balance of mental and physical well-being. By being mindful of your stressors and adopting appropriate coping mechanisms, one can navigate life's challenges more effectively.

For additional support and resources, organisations like Savaira are invaluable assets. Savaira can link you up with resources and service providers to help you with stress management and overall well being. Let's work together to build a healthier stress resilient society.

Don’t let stress control your life, take charge of your mental health today!