Stress Management

Stress is an unavoidable part of our life. Every day we need Stress Management to face lot of challenges, problems and demands in our personal, professional and social life. Sometimes we feel control over our life i.e regardless of how many problems we are facing but some other time we feel helpless and under pressured or stressed.

Some stresses are healthy as they motivate us to do more. However when the stress undermine our mental and physical health then it is bad as it will badly effect our quality of life. If left unchecked, stress can contribute too many health problems such as;

  • High blood pressure
  • Heart disease
  • Obesity
  • Diabetes
  • Digestive problems
  • Headache
  • Chronic pain

Stress can also have very bad effects on your psychological health as it can leads towards;

  • Anxiety
  • Depression
  • Memory and concentration impairment
  • Sleep problems and
  • Many other psychological problems.

And of course stress has negative effects on our relationship.

Positive or Negative, we need Stress Management to keep motivated without bad effects on physical or mental health.



Fortunately we can prevent most of our stresses just by preparing ourselves for the changes of our life. Of course, there will always be some unpredictable events such as job loss, death of someone special, and divorce etc. right now I am not talking about such stresses, I am talking about the events which you can foresee like changing job, moving home, getting married such changes in life brings new responsibilities, new challenges that can result in stress. You can markedly reduce your stress just by preparing yourself for these new roles. Put forth your efforts and direct your energies supporting, encouraging and inspiring yourself to be the best and most decent human being and taking control of what you can control.

You also need to look closely at your habits, thoughts and thinking pattern as they can contribute to your stress level such as if after a job loss your thoughts are that;

  • I am a failure.
  • It is all my fault.
  • I will never be able to get a new job.
  • I did not deserve any good in life.
  • I am miserable.
  • It is no use to live.

These negative thoughts will the real source of stress than the actual event. You cannot control everything but you can always control how you respond to may not be your fault, but it is your responsibility.

Practice to catch your negative thoughts;

  • Slow down
  • Deep breath
  • Know that you are in control right now
  • Think a second time.

Remember it is not what happens to you that is important –it is how you respond. Your initial response after a bad event can be hurt, fear, anger and frustration but the wise thing is to THINK AGAIN.



Stressful situations increase the level of stress hormones such as adrenaline and cortisol. Physical exercise is needed to metabolize the excessive stress hormones and restore your body and mind to a calmer and relaxed state. Exercise release endorphins that boost your mood and make you feel good, give you more energy and, make it a routine to walk in fresh air or do regular exercise such as running, swimming, cycling and aerobics. It will also improve the quality of your sleep.


Learning how to relax in this busy, demanding and hectic world is key life skill and an effective tool to defeat stress. There are many kinds of relaxation techniques. one of the best is Progressive muscle relaxation. Like all skills it takes time to learn relaxation.


Research proved that more lonely and isolated you are, the greater your vulnerability to stress. On the other side building relationship is the best way to deal with your stress. Reach out to family and friends, connect regularly in person .share your concerns with them.

Learn good communication skills. Express your feelings and concerns in assertive ways. Learn to say no in a respectful way. Know your limits and stick to them.


Identify what activities gives you pleasure. Participating in such activities, gives your mind break from stress and tension of daily routine. Choosing a hobby you feel successful at can boost your self-esteem and sense of well-being. There are thousands of activities that offer stress relief. what’s exciting and enjoyable for one person can be tedious and silly to choose hobby that suits to your individual taste. Photography, playing card, painting, cooking, gardening, knitting, solving puzzles and Sudoku can be healthy distractions during stressful times.


Knowledge is a power and self-knowledge is definitely is. Make sure you understand why you became stressed. What things, situations and people irritates you. Avoid them if you can. If you have to face it anyway, prepare yourself for the upcoming stress. Make a plan how you are going to handle the person or situation. Picture yourself overcoming it successfully.


Try to view stressful situations in a more positive perspective.

Each of our trouble is a stepping stone and each of us has what is required to get up and overcome our troubles. You need to overcome the feelings of helplessness. Believe on yourself .you still have control over your life style, thoughts, emotions and the way you deal with the problems.

An attitude adjustment is a proven way to deal with life when stress happens.


Gratitude is a powerful force which has numerous benefits in life. “Gratitude builds up a sort of psychological immune system that can cushion us when we fall. Grateful people are more resilient to stress, whether minor everyday hassles or major personal upheavals.” explains psychologist Robert Emmons.

So act as if life is a gift and watch what happens. Even your enemies are a gift because you learn something very valuable from people you don’t like. You learn how not to be.

If you think that you can’t make it alone…

Get help from some therapist .When we are feeling stress our thinking pattern differ markedly from when we are feeling satisfied or contented. So, you need to recognize and dispute your automatic thoughts. COGNITIVE THERAPY techniques are the most effective for dealing with such thoughts. Your therapist will teach you

  • How you can identify your negative thoughts.
  • How you can dispute them
  • How you can make different explanations called re-attributions and
  • How to use them to dispute automatic thoughts.

Therapist will also give you advice on stress reduction tactics that can be used to manage stress at any time.

  – Copyrights (c) Psychologist Aasia Mujtaba

Psychologist Aasia Mujtaba is one of the best psychologist in Lahore. She is practicing in Surgimed Hospital, Zafar Ali Road, Lahore.

Please call  at +92-300-4387146 today to schedule your consultation and begin your treatments.

Wishing you Healthy & Happy Life. Keep Smiling!

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Public Awareness articles by Aasia Mujtaba

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