I was browsing through a sports website when suddenly the web-page that I was on froze. Out of nowhere, a police notice appeared, stating that I had been penalized $2000 for opening an unauthorized website. It further noted that if I did not pay the amount in 6 hours, I would be jailed. I remember this with absolute accuracy because my heart started to beat faster than usual. I began to sweat, and my breathing became shallow. I didn't have $2000 in my bank account, and in my mind, I knew I was going to jail. I was overwhelmed by a massive wave of fear and anxiety. At that moment, I remembered my family and contemplated how disappointed they would be. 

Later, that day, after intense research, I got to know that it was all part of cybercrime. The website had been hacked, and those hackers had looted so many people like this. The point being, I was under stress, and my body manifested the physical and the psychological symptoms of stress. 

Every person on this planet has faced and faces some sort of stress. From work to relationships to financial instability, stress is an inevitable part of our lives. If not managed, stress can have detrimental effects on our minds and bodies. Research has consistently shown that high levels of stress can cause conditions like high blood pressure, obesity, diabetes, and sleeping disorders. More importantly, stress can contribute to depression, anxiety, and various mental disorders. Keeping all this in consideration, management of stress is essential. Therefore, this blog will focus on the tools that you can use to manage stress almost immediately. 

Exercise

I discussed in one of the previous blogs how vital exercise is for overall health. Firstly, exercise can act as a distraction from stress, and secondly; exercise releases feel-good endorphins in the brain. These endorphins have a positive and favorable effect on our moods and therefore reduce stress. A 20 to a 30-minute bout of aerobic workout induces a calming effect on the mind and body that can last for several hours even after the workout.

Slow breathing

When under stress, the body's sympathetic nervous system is activated. This system is responsible for the fight and flight responses to dangerous situations. When I look back at my case, this is precisely what happened to me as well. My body started to produce the stress hormones called catecholamines, my heart pounded faster, body temperature increased, and I began to sweat. 

To counter the effects of stress, slow breathing can help almost immediately. Slow breathing activates what we call the 'parasympathetic nervous system' that allows the body to calm down. Slow deep breaths assist in decreasing the heart rate, racing thoughts, and blood pressure. What you can do is try simple breathing exercises. You can use the 4-7-8 breathing technique.

• Slowly breathe in with your nose for four seconds.

• Then, hold your breath for seven seconds.

• Finally, exhale slowly for eight seconds.

• Repeat the process 6-7 times.

Mindfulness: 

If you are aware of the thoughts running through your mind from moment to moment, and you accept them with a non-judgemental attitude, know that you are practicing mindfulness. It involves bringing one's attention to the present moment. That can be done by focusing on something in the present, for example, your breath. You can combine slow breathing and mindfulness to relieve stress. In that manner, your 'breath' becomes your anchor. Click on this link for a 3-minute mindfulness session to relieve stress. By practicing mindfulness, you are neither thinking of the past, nor are you looking ahead into the future. More importantly, you neither suppress your thoughts, nor do you over-identify with them. You separate your negative thoughts from yourself and look at them from a vantage point.

Solve Problems: 

After you are mindful of your emotions and separate them from yourselves, it is time to solve problems that are causing the stress. More often, it is the 'acceptance' of reality that solves problems. Other times, it is an action that solves problems. If you are stressed because of your romantic partner, communication (action) with them is necessary to solve this particular problem. If you are stressed because of an upcoming exam, studying (action) in this case solves the problem. More often, it is working on the problem and getting solutions that solve the issues and therefore alleviate stress. 

Leisure time. 

When experiencing stress, it is vital to do things that you love to do. It can be writing, playing, music, or anything that you find comfort in. 

It takes your mind off the negative thoughts and simultaneously releases those feel-good hormones. If you are an extrovert, going out with friends and being in social situations could be what you just need. If you are an introvert, cooking, painting, or Netflix are some of the activities that you may be interested in.

Those were five quick and easy ways that you can incorporate into your lifestyle to manage stress almost immediately. Remember, you don't have to spend thousands of dollars on pharmacological treatments to manage stress.