The Roots of Stress and How to Manage It

Stress stems from unmet needs. A person cannot survive without food or water, so satisfying these basic physiological demands comes first. Once these foundational needs are met, attention shifts to higher aspirations—recognition, self-expression, and the like.

Yet, these higher-level needs can take center stage, becoming the most pressing. Until they are fulfilled, a person remains trapped in a state of stress.

How Do We Respond to Stress?

Stress can be triggered by both real events and imagined fears, and the body reacts to them in much the same way. The difference lies only in the intensity of the emotions—ranging from mild unease to full-blown panic—and the degree of physical strain, which might be barely noticeable or as overwhelming as a racing heart or frozen muscles.

On a physiological level, the body instinctively seeks to eliminate the source of stress or escape it entirely. This reaction is often described as "fight or flight." In that moment, every resource is mobilized: breathing quickens, the pulse races, and muscles tense. This response is vital in dire emergencies, when immediate action is a matter of survival. But the body reacts similarly even to less critical stressors.

Psychologically, stress stirs up a storm of unpleasant feelings—anxiety, fear, anger. Telltale signs include restlessness, irritability, aggression, a lost sense of humor, or an inability to focus on daily tasks. One might feel a creeping loss of control over themselves or their circumstances, accompanied by helplessness, despair, or hopelessness. In extreme cases, stress-induced fear can spiral into panic.

Stress also leaves its mark on behavior. To cope, some turn to excess—drinking too much, smoking more—while others, instead of tackling their problems, sink into inaction and apathy.

How Can We Manage Stress Safely?

Fortunately, there are plenty of effective, safe ways to keep stress in check.

Physical Ways to Manage Stress

Exercise works wonders almost instantly. Just 20 minutes of physical activity a day can lift your spirits considerably.
Balanced nutrition matters too. Under chronic stress, people often reach for sweets, but vegetables—rich in vitamins and minerals that combat stress—are a far better choice.
Rest and sleep are non-negotiable. Sleep disruption is often the first red flag of stress overload. Stick to a consistent bedtime each night. Before bed, air out your room, take a warm bath or shower, or sip a cup of herbal tea or warm milk with honey.

Emotional Ways to Manage Stress

Stress needs an outlet—put your feelings into words and share them with someone close.
Alternatively, write them down. Once spilled onto the page, those thoughts and emotions lose much of their destructive power.

Intellectual Ways to Manage Stress

Time management is a must for keeping stress at bay. Make a to-do list and steadily check off completed tasks. Tackle the most urgent and important items first.
Positive thinking eases emotional tension, paving the way for clear-headed solutions and actions tailored to the situation.