A more effective way to help yourself through stressful times is to become more aware of how you feel and why by journaling, talking things out with a close friend, or talking to a therapist if necessary, and then working toward engaging in activities that will give you a healthy emotional lift and moving on.
Practice self-care and stress management: Take care of your physical, emotional, and mental well-being. Engage in activities that help you relax and recharge. This can include exercise, mindfulness practices, hobbies, spending time with loved ones, or seeking support from a therapist or counselor.
42% – that's the percentage of time your body and brain need you to spend resting. It's about 10 hours out of every 24. By prioritising rest, we can improve our ability to cope with stress, reduce the risk of burnout, and enhance our overall well-being.
By focusing on the here and now, you can step away from how overwhelming everything else feels. Take some time to stretch, breathe (try “boxed breathing” – breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds, and so on), or listen to a guided meditation.
Know the 5 signs of Emotional Suffering
The “90-second rule,” introduced by Harvard neuroscientist Dr. Jill Bolte Taylor, reveals that an emotional surge in the body lasts only about 90 seconds—unless we mentally keep it alive.
Teas for stress and anxiety relief
Symptoms of stress
The Four-Word Sleep Phrase: “This Thought Can Wait”
This simple sentence packs a surprisingly powerful punch. When you say it to yourself—gently but firmly—it creates a boundary between you and your runaway thoughts. It doesn't require solving, denying, or arguing with your brain.
As a result, you might:
Ideal shift schedule: Late-morning to evening shifts (9 AM–5 PM or 11 AM–7 PM) work best with their sleep cycle. If rotational shifts are necessary: A structured weekly rotation (rather than daily changes) gives your team time to adjust and minimizes sleep disruptions.
According to the report, 488 million people worldwide have long working hours, and more than 745 000 people died in 2016 from heart disease and stroke related to working more than 55 hours per week. These figures make long working hours one of the biggest occupational health hazards.
If you find that you're being too hard on yourself, it's time to stop. Find someone you trust that you can talk to about your struggles. This could be a friend, family member, co-worker, or even a therapist. Talking to someone about the things that are troubling you will allow you to gain perspective on the situation.
How to Quiet Your Mind
Feeling overwhelmed can be a normal response to stressful situations, but it can also be a symptom of underlying mental health issues. Individuals who are easily overwhelmed may experience anxiety, depression, or other mental health conditions.
You may experience symptoms such as:
Passing feelings of depersonalization or derealization are common and are not always a cause for concern. But ongoing or serious feelings of detachment and distortion of your surroundings can be a sign of depersonalization-derealization disorder or another physical or mental health condition.
Here are 8 key signs that you might be experiencing emotional burnout—and what you can do about it.
Vitamins that help with stress include vitamin D, C, and B complex. Other potentially helpful supplements include ashwagandha, L-theanine, magnesium, melatonin, and ginseng. Modern lifestyles can be high-pressure, so stress has become an inevitable part of many people's lives.
It essentially requires you to identify three things you can see, three things you can hear, and three ways you can move your body. “It's basically a way of distracting yourself from your anxiety by shifting your attention to your senses,” says Aimee Daramus, PsyD, a clinical psychologist at Clarity Clinic, Chicago.
Here are some simple exercises you can try that might calm you down.
5 of the Hardest Emotions to Control
Practice mindfulness
One way to practice nonjudgmental awareness is to meditate, and it's a lot easier than you might think. Simply taking five to ten minutes a day to notice what your body and mind feel like can help you gain an understanding of your emotional habits.
Humintell's scientifically validated, emotion recognition training tools feature images of individuals portraying the 7 basic emotions: Anger, Contempt, Fear, Disgust, Happiness, Sadness and Surprise.