Stress Management Starts with identifying the Signs of Stress

Stress Management Starts with identifying the Signs of Stress

  • Captain Surinder
  • 15/12/2018

Do you put multiple alarms, just to get up in the morning?  Alarms in multiple devices viz phone, clock, alexa, etc; alarms at gap of 15 mins from one another or one in your bed side clock and other one in other room.

Do you see yourself as that person, who struggles to get up and head to work, someone who puts three to four alarms, only to wake up feeling tired, someone who struggles to sleep at night, goes through the day sipping coffee, cursing job, traffic, your boss etc.

Does this sound familiar? If the answer is yes, then you should definitely read ahead.

Let’s do a quick analysis of your routine. Take a note of the following questions and score yourself with 1 point for every ‘Yes’:

  1. Do you struggle to sleep at night?
  2. Do you feel tired even after waking up?
  3. Do you have body pains? Especially in back, shoulders or neck?
  4. Do you sleep less than 7-8 hours a day?
  5. Do you get easily worked up or stressed at work place?
  6. Do you have hard time concentrating?
  7. Do you suffer from anxiety?
  8. Do you struggle to enjoy music?
  9. Do you take any supplement pills?
  10. Do you have stomach or digestive problems?

If your score is more than 4, you are suffering from stress. These are few of the stress symptoms.

The question is what are you doing for stress management? In our urban living when we are surrounded by abundance, such as:

  • good food- which we don’t eat on time
  • comfortable mattresses- without sound sleep
  • cars to drive us to work - mostly stuck in traffic
  • gadgets to manage work - yet no time for oneself

What is it that you can do about it? In true essence, quite a lot, by changing few things you can strengthen yourself to handle stress and have a better handle on your life to bring harmony in your mind & body.

Let’s explore few things that you can do as baby steps to beat stress.

1.       Put that phone away when you go to bed

Now let’s be easy on our mind, you had a long day, too much work, traffic and then all that negative news. Your mind needs to rest. Give it an hour’s break from all that modern equipment (emitting radiations) before you hit the bed.  This will help calm down your mind and help you sleep. There will be withdrawal symptoms in the start with restlessness, twisting & turning, but instead of picking up your phone to check last status on Facebook or a video on Youtube, you can try picking a book, a magazine or a comic, but please do not look at your phone, you can respond to that last email, next morning, be rest assured sky will not fall!

Time Commitment – 1 hour a day away from gadget  into something more productive like reading instead



2.      Try breathing

Don’t worry, I am not going to be stressing on meditation or deep breathing exercise for 30 mins to 1 hour,  that will be like going for a trek, for someone who doesn’t even complete 10,000 steps of walk a day. But you can start with small counts of deep breathing when you wake up. Start with 20 deep breaths every morning, then start increasing the count or you can do it in reps morning, noon and evening and finally before sleeping.  Doing this activity in group helps build a habit out of it, you can join some Yoga centre near you or form a group. This will not help you in being more energetic (by increasing your oxygen intake ) throughout the day, but will also improve your concentration at work. So, do it for your oxygen hungry cells!

Time commitment – 15 mins a day ( 5 mins in morning + 5 min in afternoon +5 mins in evening) . That’s not too much of an ask J


3.      Pick a Hobby

While you were in school and always wanted to play guitar, and could not do it for different reasons. It is never too late to start afresh. Research suggests people who actively engage in hobby, gain sense of identity, have higher levels of confidence, are more creative, get rid of  self-doubt(s), and rather more active brain cells. You can learn guitar from a music class near you or dance from some dance trainer in you colony, or even gardening and be close to nature.

Time commitment – 2-4 hours a week



4.      Write a Journal/Blog

Writing a blog, helps connects with oneself, improves vocabulary, makes one more expressive, helps your mind to become more imaginative and creative . Who knows your passive blog writing even helps to earn as well. There are travel bloggers who make decent income from writing and some even have turned their passive hobby into a full time profession.

Time Commitment – 1 hour to write a blog of 800 words.  (start with 1 blog a week)




5.      Be Thankful

Now you can do this easily, by spending quality time with your family, friends, be grateful, for this beautiful life. You can put this in your journal or give back in terms of teaching someone something you are good at. For example, you can teach English or maths to kids in your neighbourhood or get associated to an NGO.

Time commitment – 2 hours a week



6.      At last Smile more – IT doesn’t cost you time or a penny !!!

Time commitment - J come on are we serious J

A quick math for time commitment, as in, how much time will it require to beat one’s own stress:


Time commitment

Monthly Total Time

%age in a month

Total Time Commitment

Phone Away

1 Hour of reading or listening to soothing music

30 Hours

4 %

65.5 Hours approx.a month out of 720 hours.


That’s less than 9% of total hours in a month.


You can start with one activity at a time.


Try it



15 mins a day

7.5  Hours


Pick a hobby

2 -4 hours a week

16 Hours

2 %

Write a Journal/Blog

1 Hour per blog. Let’s say 1 blog per week

4  Hours


Give back/Be Thankful

2 hours a week

8 Hours







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