Everyone experiences stress — from work, money or family matters. A little stress keeps us alert, but when it builds up over time it can cause poor sleep, headaches, irritability and affect overall health.
1. Practise slow, deep breathing
Breathe in slowly through your nose for a count of 4, pause briefly, then breathe out slowly through your mouth for a count of 6. Repeat 5–10 times to help your body relax.
2. Move your body
Walking, stretching or light exercise helps release tension and lifts your mood.
3. Get enough sleep
Lack of sleep makes stress harder to handle. Try to keep regular sleep times and get enough rest.
4. Break tasks into smaller pieces
When work feels overwhelming, write a list, set priorities and do one thing at a time. Feeling in control helps reduce worry.
5. Talk to someone you trust
Sharing with family, friends or a trusted colleague helps you see problems more clearly and feel less alone.
6. Make time for what you enjoy
Set aside time for hobbies, music, reading or nature, and take breaks from social media.
If stress or sadness lasts for several weeks and affects your sleep, eating or work, consult a doctor or mental health professional. In Thailand, you can call the Department of Mental Health hotline on 1323.
