World Mental Heath Day: 10 steps to combat stress

October 10, 2013
(World Mental Health Day)

Though we all know that “prevention is better than cure”, we hardly break our heads on preventing something. We realize the importance of prevention only after we go through the suffering. The same happens even when we go through stress. I guess we should start spending some time on thinking on how we can prevent or minimize the stress that we go through in the day to day life so that we have a healthy mind to realize our dreams.

On the occasion of World Mental Health Day on 10th of October 2013, I would like to write a few methods through which we can prevent or at least minimize our day-to-day stress.

1) Plan and organize yourself: Imagine yourself not knowing what to do next!! The amount of stress created during such a situation is more than the stress involved in what has to be done tomorrow. A proper plan might include what to cook, how to cook, where to go, what to do or even what to wear etc. If things are pre-decided they tend to go on in a smooth way without any confusion.
2) Manage your time: Look for the time available and divide your time effectively. See to it that your time is divided proportionally for your work, time for yourself care, leisure, family outings etc.
3) Have enough time for yourself: Make sure that you dedicate some time in a day or at least once in 3 days to do what you like. It can be anything from gardening, movie, and music to talking to somebody.
4) Prioritize your tasks: When you have lots to do in a short duration of time, prioritize your tasks. See what is the most important out of all the tasks and try to do them before all the rest. This will definitely reduce the experience of tension in your mind.
5) Do not keep high expectations from yourself: High expectations when unmet creates stress. This is found to be one of the commonest factors for stress in the present generations. Instead keep expectations which you feel are matching your capacities, fulfillment of which will give you a feeling of goodness.
6) Share your responsibilities: When you feel stressed out do not be hesitant to get help from your loved ones. Do not ever feel that sharing responsibilities shows weakness. Your loved ones will always be eager to help you whenever you want.
7) Share your feelings: Even if you are not comfortable inn sharing your responsibilities with someone, make sure that you share your feelings and lent out your emotions to somebody you love and trust. This will energize you for the upcoming day.
8) Avoid or minimize alcohol intake: Alcohol intake might reduce your stress at once, but will not long last. Instead look for options wherein you can reduce your stress for long term. The stress experienced after the effects of alcohol subside is always more than the stress experienced before the intake of alcohol.
9) Have a proper diet with proper sleep: Healthy food as well as healthy sleep habits will prepare your body very well for the various stressors that your body undergoes. Make sure that you eat well and at least have 6-8hours of sleep every night for a refreshing morning.
10) Ignore what is not necessary: You cannot change neither others nor the world at once. Try your best and do not worry or get distressed when things don’t work out. Time is the best medicine at times.

Try following these tips and see the difference. Wish you all a healthy mind!



By Shalini Quadros
Shalini Quadros is an assistant lecturer in the Department Of Occupational Therapy, School of Allied Health Sciences, Manipal
She is currently residing in Udyavar. She is also the former office-bearer of Little Flowers of Mukamar, Dubai.
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Comment on this article

  • Robert Fernandes, Udyavar / Dubai

    Sun, Oct 13 2013

    Thanks Shalini for the simple, short and sweet tips on the topic. Look forward to read more from you.

  • Riya D'souza, palimar

    Fri, Oct 11 2013

    Nyc article Shali Bai..these 10 points are vry useful.thank u..

  • JOHNSON COUTINHO, Palimar/Mira Road

    Fri, Oct 11 2013

    Dear Ms.Quadros, good to know that even in your busy schedule you find some time to write. Keep up the writing skill. May god bless you and your family. It’s a perfect time for reflection on the changing seasons in our own lives.

  • suresh joe D'souza, Belman/Kuwait

    Fri, Oct 11 2013

    Good article about mental health. God Bless u.

  • suresh joe D'souza, Belman/Kuwait

    Fri, Oct 11 2013

    Good article.God Bless u....

  • k s karnakar , surathkal , mangalore

    Thu, Oct 10 2013

    Ms Shalini the glitter on your face shows the way , keep smiling .

  • John DSouza, Mangalore

    Thu, Oct 10 2013

    10 steps are excellent to combat stress and to make the society healthy and peaceful.
    They can really cure the minds which have missed the prevention of infection.

  • Vasant Raj, Mangalore / Abudhabi

    Thu, Oct 10 2013

    I like the last point (10) Thanks...


    Thu, Oct 10 2013

    Most of us are so consumed with problems and being negative that we do not notice the benefits of an easily accessible and automatic pick-me-up - the smile. All of us should embrace smiles like you Shalini Madam, make ourselves happy and bring the positive into our lives.


    Thu, Oct 10 2013

    Great article Shalini. I know these techniques work. I have utilized them in my own life..
    Ten steps to a healthier life are practical and meaningful. Most people believe that Yoga is meant for old people but it is not so. In fact, young boys and girls who have irregular eating habits and keep up late night doing their studies or those who work in a stressful atmosphere, can resort to Pranayam. Yoga instructor rightly emphasises that "Practising yogasanas in our daily lives can help. It helps to keep your mind active and alert." So even if one performs Yoga for 5 days in a week, the benefits can be easily experienced.

  • Sunil,

    Thu, Oct 10 2013

    Agree with Sleep aspect 100% , Years of stressfull envoirnment has over come with good sleep and another thing to agree is know your limits , most of the things are solved here . Money , marriage , house etc

  • Jane Aranha, Mangalore/Dubai

    Thu, Oct 10 2013

    Thanks very much Shalini. Much needed advice!!!

  • Flavian, Mangalore/Kuwait

    Thu, Oct 10 2013

    Very informative and useful article by Shalini Quadros.

    I feel proud to express that most of the tips highlighted are being followed by me on day to day way of life.

    Fully agree that prevention is better than cure”.


  • Jyothi, Nitte

    Thu, Oct 10 2013

    Very informative article shalini....keep it up...

  • Ravi B Shenava, Mangalore

    Thu, Oct 10 2013

    Mental Health is always ignored or people try to hide it thinking that others may think that - I am Mad.
    Especially I have seen women making adverse comments if any one visits psychiatrist. So, many people visit psychiatrist after sun set, so that no one notices them. This mindset has to be changed. This can happen if Some Charitable organizations like Lions Club arranges for lectures on this subject in School and college by known psychiatrist, so that at an early stage itself students can learn to have Positive thinking.

  • Precilla Dsouza, Bantwal

    Thu, Oct 10 2013

    Thanks for ur 10 points of stress.

  • Maxim D' Silva, O.P., Mukamar/Rome

    Thu, Oct 10 2013

    Thanks Shalini for making us aware of the importance of the mental health and to combat against the stress of our day today life. God bless you.

  • Dr Urban D'Souza, Professor School of Medicine, Udyavar/Malaysia

    Thu, Oct 10 2013

    Ms Shalini Well written information. Stress is inevitable in everyone's life. Sure the tips what you highlighted shall surely help individuals to come over or stop their worries. Keep away hurry, worry and curry
    God bless you

  • Lavin Noronha, Paladka

    Thu, Oct 10 2013

    Stress is the worst enemy of humans.

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