15 Ways How to Reduce Mental Stress and Anxiety

Stressful life. But how to get rid of these? Is it really possible of getting rid of these hassel? You have duties to do, you can’t say “Just leave it.”, So? What’s the solution?

Here’s 15 ways how to reduce mental stress and anxiety. This can completely change how you live, think, and feel every single day. In Bangladesh, over 50% of working adults feel moderate-to-high levels of stress and anxiety. Learn how to calm the mind. Between school pressure, financial instability, and different concerns, people often carry invisible emotional burdens.

But the good news? In this guide, you’ll get practical, easy-to-follow strategies like exercises to calm your mental health naturally.

What is Mental Stress and Anxiety?

Mental stress is your body’s natural response to pressure. It increases your heart rate, releases stress hormones like cortisol and adrenaline.

Anxiety, on the other hand, is worry or fear that something bad will happen. It’s not only mental, it affects your body, sleep, and overall health.

Both have similar symptoms of restlessness, muscle tension, fatigue, and trouble in concentration. In Bangladesh, students and teachers face test anxiety before exams, and employees deal with performance stress.

Why It’s Important to Reduce Stress and Anxiety?

Stress and anxiety can cause serious physical and mental health issues. Studies from the NIMH Bangladesh (2024) found that 1 in 5 adults have high cortisol levels, causing hypertension, diabetes, and heart attack.

The brain under chronic stress becomes less efficient in decision-making and memory usage. This affects student’s academic study and productivity. You need to know how your body reacts to stress hormones. Early stress management techniques like proper sleep hygiene, and a balanced diet can solve a lot of problems.

Stress & Anxiety Statistics in Bangladesh (2024)

(Source: NIMH & Dhaka University Well-being Study 2024)

15 Ways How to Reduce Mental Stress and Anxiety

1. Practice Deep Breathing

When stress hormones are so high in your body, the quickest way to restore it is through deep breathing exercises.

Try the 4-7-8 breathing or Diaphragmatic breathing.

Inhale for 4 seconds, hold for 7, exhale for 8. This technique, developed by Dr. Herbert Benson, helps balance the endocrine system and regulate cortisol levels.

In Bangladesh, Niramoy Hospital teaches breathing exercise as part of therapy. Practice daily during exams, office breaks, or before sleep.

2. Exercise Regularly

Physical activity is one of the best natural anxiety relief tools. Regular exercise like walking, yoga, or light cardio helps release serotonin and endorphins.

Even athletes use light workouts as part of their stress management techniques. In urban areas like Dhaka or Chittagong, many people reduce stress at home with YouTube-guided hatha yoga or stretching.

A 2023 survey showed that 30 minutes of daily exercise can reduce depression risk by 48% and improve sleep hygiene.

Best Exercises for Stress & Anxiety Relief

3. Maintain a Healthy Diet

What you eat directly affects your mental health. A balanced diet rich in B vitamins, Magnesium, and Vitamin C helps your brain regulate hormones and stabilize mood.

Avoid processed foods, energy drinks, and excess caffeine, as they spike cortisol levels. Try grains, leafy vegetables, nuts, and fish high in omega-3s for a positive mood. In Bangladesh, traditional meals like dal, rice, and vegetables are already a good meal for mental health.

A study by University of Dhaka (2023) found that people with a clean diet have 35% fewer stress symptoms.

4. Get Enough Sleep

Poor sleep hygiene is one of the biggest causes of anxiety and depression. When your circadian rhythm is disrupted, stress hormones like cortisol will increase, keeping your brain in a fight-or-flight response.

To fix this, do 7-8 hours of quality rest each night. Try diaphragmatic breathing or progressive muscle relaxation before bed to reduce muscle tension.

Avoid energy drinks, late-night phone use, or studying past midnight before tests and exams.

5. Meditation

Mindfulness-based cognitive therapy (MBCT) and meditation reduce cortisol levels, stabilize heart rate, and increase serotonin, the “happiness hormone.”

Start with 10 minutes of guided meditation using YouTube or local apps, or join community yoga groups that focus on hatha yoga.

For help, Niramoy Hospital offers these types of therapy sessions for mental health recovery.

6. Journaling Your Thoughts

Writing down your emotions transforms. Journaling is a self-care tool to identify emotional triggers, reduce test anxiety, and create a positive mood.

Keep note of 3 things daily, you’re thankful for. This releases oxytocin.

Try visualization journaling and imagine your future self guiding your present. Combine cognitive behavioural therapy (CBT) and emotional awareness for growth.

7. Limit Caffeine and Alcohol

Excess caffeine overpowers your endocrine system, increases cortisol and adrenaline levels. Alcohol affects sleep schedule and increases blood pressure.

Try herbal teas with L-Theanine or Magnesium.

Caffeine-free also improves diabetes control and heart rate.

If you struggle with habits, therapy or online support can guide you throughout these tasks. These are available at Niramoy Hospital’s Counseling Center.

8. Spend Time in Nature

Nature heals both the mind and the body. Spending time outdoors lowers cortisol levels and increases serotonin.

Visit local parks, arboretums, or botanical gardens for 30 minutes daily. A short walk in greenery helps to relax the response, and resets your endocrine system.

In Dhaka, green areas like Ramna Park is the best spot to reduce stress, and many prefer eco-therapy as part of treatments.

9. Connect with Loved Ones

Isolation increases stress and depression. Growing communication within family and friends reduces stress hormones and increases oxytocin, for better mood and resilience.

Talking to school staff, teachers, or a study buddy can release performance anxiety and test stress.

Students facing GCSE exams in UK programs in Dhaka improved their academics simply by speaking with mentors. Bangladeshi parents can offer emotional support during school life and can lower children’s anxiety levels.

You can attend Local volunteering programs to keep yourself busy and this will help you to stay mentally relaxed from stress.

Common Triggers and Coping Responses

(Source: Bangladesh Mental Health Institute Report 2004/ 2009/ 2019)

10. Practice Time Management

Time pressure is one of the main reasons for stress. When tasks pile up, your brain does a fight-or-flight response that increases cortisol and blood pressure.

Break large tasks into small achievable goals. Many Dhaka university students improve their academic performance by maintaining a revision schedule and following autoregulatory exercises.

11. Listen to Calming Music

Music has a unique way of lowering stress hormones. Listening to soothing melodies, nature sounds, or instrumental playlists activates the relaxation response. In a study at the University of Dhaka, participants who listened to 20 minutes of soft classical music before exams got a 23% drop in test anxiety.

12. Try Aromatherapy

Aromatherapy is a centuries-old relaxation strategy. Essential oils like lavender, chamomile, and bergamot reduce cortisol levels and improve sleep hygiene.

13. Take Regular Breaks from Technology

4+ hours long screen exposure raises stress hormones and disturbing your circadian rhythm. A digital detox helps lower adrenaline, improve focus, and regulate serotonin. Try no late-night scrolling. For families, create tech-free dinners.  Employees at IT firms who practiced one no-screen hour daily get better mental health and reduced eye strain.

14. Develop a Hobby

Engaging in creative activities, this gives the brain positive energy to lower stress responses.

Try painting, gardening, volunteering, or caring for pets. Hobbies release oxytocin and serotonin. Creative works like memes creation, photography, or writing also help to get rid of stress.

As Cathy Atkinson from the University of Derby explains, “Hobbies make you stress free.”

15. Seek Professional Help

Sometimes, anxiety and depression need professional treatment. If you’re struggling with symptoms like loss of sleep, extreme fatigue, or panic, consult a psychotherapist or counselor.

Many clients at Niramoy Hospital’s Counseling Center follow CBT, breathing exercises, and acupuncture for recovery. You may also benefit from academic accommodations via Student Disability Services, if your anxiety in school life or exams.

Remember: Reaching out for therapy is a sign of strength, not weakness.

When to Seek Professional Help for Stress or Anxiety?

(Source: Bangladesh Psychological Association Report 2024)

At The End

Life in Bangladesh can be fast, and unpredictable but peace is a must. Through these 15 ways to reduce mental stress and anxiety, you can reclaim control of your mind and body.

Remember: Healing doesn’t happen in one day, but with daily practice, small habits affect a lot. And if it feels too hard to do, professional help is always available at Niramoy Hospital.

FAQs

What is the fastest way to reduce anxiety naturally?

Practice deep breathing exercises, mindfulness, or short aerobic exercises.

Can lifestyle changes cure anxiety?

Yes. Healthy sleep, balanced diet, yoga, and less/no caffeine improve mental health.

How can I calm down before sleep?

Try 4-7-8 breathing, soft music, and aromatherapy with lavender.

Is anxiety ever normal?

Mild anxiety before tests and exams or new tasks is normal.

When should I see a doctor for stress and anxiety?

If you face ongoing symptoms like panic, muscle tension, or depression, seek therapy at a trusted Counseling Center.