staying calm under stress

The body’s natural reaction to difficult or dangerous circumstances is stress. It is the body’s way of responding to external or internal stressors that cause changes in our physical, emotional, and mental states. While stress can sometimes be useful, such as in the case of the fight or flight response, it can also have a negative impact on our mental health. 

What is Stress?

Stress can be defined as the body’s response to any demand or challenge that requires it to adapt or change. Stressors can be physical, such as a challenging workout, or emotional, such as a difficult conversation. When the body senses a stressor, it releases hormones such as cortisol and adrenaline, which cause physical changes such as an increased heart rate, rapid breathing, and muscle tension. These changes help prepare the body to deal with the stressor, but if they persist for too long, they can lead to negative health effects.

Impact of Stress on Mental Health:

The impact of stress on mental health has been a topic of increasing concern in recent years, particularly during the COVID-19 pandemic. Research from 2020-2023 has shed light on the significant impact of stress on mental health, including the increased risk of developing mental health disorders and the worsening of existing mental health conditions.

  • The COVID-19 pandemic has been a significant stressor for people worldwide. A study conducted by the World Health Organization (WHO) in 2020 found that the pandemic has caused significant stress and anxiety for people globally, with over 70% of respondents reporting a negative impact on their mental health. The pandemic has led to a range of stressors, such as fear of infection, financial insecurity, social isolation, and disrupted daily routines.
  • The impact of the pandemic on mental health has been particularly concerning for healthcare workers. A study published in The Lancet Psychiatry in 2020 found that healthcare workers have experienced significant psychological distress during the pandemic, including anxiety, depression, and post-traumatic stress symptoms. The study also found that healthcare workers who had direct contact with COVID-19 patients were at higher risk of experiencing psychological distress.
  • The impact of stress on mental health has not been limited to the pandemic. A study published in The Lancet in 2021 found that exposure to stressful life events, such as divorce or job loss, was associated with an increased risk of developing depression and anxiety. The study also found that people who experienced multiple stressful life events were at a higher risk of developing mental health disorders.
  • Research has also highlighted the impact of chronic stress on mental health. A study published in JAMA Psychiatry in 2021 found that chronic stress was associated with an increased risk of developing mood and anxiety disorders. The study found that people who experienced chronic stress had higher levels of inflammation in their bodies, which has been linked to the development of mental health disorders.

The impact of stress on mental health has been a global concern, and researchers have highlighted the need for effective stress management strategies. A study published in the Journal of Occupational Health Psychology in 2023 found that stress management programs were effective in reducing stress levels and improving mental health outcomes. 

Ways to Remain Calm in Stressful Situations 

Stressful situations are an inevitable part of life, and it’s essential to have coping mechanisms to help you remain calm and manage your stress levels. These are some strategies for preserving your composure under pressure:

  1. Practice Deep Breathing: Deep breathing is a simple but effective technique to help you relax and reduce stress. Take deep breaths in through your nose and out through your mouth, focusing on filling your lungs with air and exhaling slowly.
  2. Practice Mindfulness: Practice mindfulness: Mindfulness is the skill of focusing on the present moment while remaining non-judgmental about your thoughts and feelings. It can help you stay calm in stressful situations by allowing you to observe your thoughts and emotions without becoming overwhelmed by them.
  3. Exercise: Regular exercise has been shown to reduce stress levels and improve mood. It can help you feel more relaxed and energized, allowing you to approach stressful situations with a clearer mind.
  1. Practice Positive Self-Talk: Using positive self-talk entails swapping out negative thoughts for positive ones. It can help you stay calm in stressful situations by promoting feelings of self-confidence and resilience.
  2. Use Visualization Techniques: Visualization techniques involve creating a mental image of a calm and peaceful place or situation. It can help you reduce stress and anxiety by promoting feelings of relaxation and serenity.
  3. Listen to Music: Music has a powerful effect on our emotions and can be a useful tool for reducing stress. Listening to calming music can help you feel more relaxed and cantered in stressful situations.
  4. Seek Support: Seeking support from friends, family, or the best online counselor, “best psychologist near me” mental health professional can help you manage stress and cope with difficult situations. It can be helpful to talk to someone such as an online counselor who can offer guidance and support when you’re feeling overwhelmed.

In conclusion,

managing stress is an essential part of maintaining good mental health, and there are many techniques that can help you remain calm in stressful situations. By practicing deep breathing, mindfulness, exercise, positive self-talk, visualization techniques, listening to music, and seeking support, you can reduce stress levels and improve your overall well-being.Contact TalktoAngel, a platform that connects the top “online counseling” with online counsellors, if you’re seeking for online counselling. irrespective of what you’re seeking.

By Anurag Rathod

Anurag Rathod is an Editor of, who is passionate for app-based startup solutions and on-demand business ideas. He believes in spreading tech trends. He is an avid reader and loves thinking out of the box to promote new technologies.