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Published on: Dec 30, 2025
4 minute read
By: Secondmedic Expert

10 Simple Ways To Deal With Stress And Destress Yourself

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Stress has become an unavoidable part of modern life. Work pressures, financial concerns, family responsibilities and constant digital connectivity place continuous demands on the mind and body. While occasional stress is a natural response, chronic stress can negatively affect mental health, immunity, sleep, digestion and heart health.

The good news is that stress does not always require complex solutions. Learning simple, practical ways to deal with stress can significantly improve emotional balance and overall wellbeing. Below are ten effective, evidence-backed strategies that can be easily incorporated into daily life.

1. Practice Deep Breathing

Deep breathing activates the body’s relaxation response.

Try this:

inhale slowly through the nose
hold briefly
exhale slowly through the mouth

Even five minutes of controlled breathing can reduce heart rate and calm the nervous system.

2. Move Your Body Regularly

Physical activity is one of the most effective stress relievers.

Benefits include:

reduced stress hormones
increased endorphins
improved mood and sleep

A short walk, stretching or light exercise can provide immediate relief.

3. Maintain a Consistent Sleep Routine

Poor sleep and stress reinforce each other.

Healthy sleep habits include:

fixed sleep and wake times
limiting screen use before bed
creating a calm sleep environment

Quality sleep improves stress resilience.

4. Limit Overstimulation from Screens

Excessive screen exposure increases mental fatigue.

To reduce stress:

take regular screen breaks
avoid screens before sleep
reduce constant notifications

Mental rest is essential for emotional balance.

5. Eat Regular, Balanced Meals

Irregular eating and poor nutrition worsen stress responses.

Focus on:

regular meal timings
whole foods
adequate hydration

Stable blood sugar supports stable mood and energy.

6. Break Tasks into Manageable Steps

Overwhelm often comes from trying to do too much at once.

Simplify by:

prioritising tasks
focusing on one step at a time
setting realistic goals

Small progress reduces mental pressure.

7. Spend Time Outdoors

Natural environments have a calming effect on the mind.

Benefits include:

lower stress levels
improved mood
mental clarity

Even brief outdoor exposure can reduce anxiety.

8. Practice Mindfulness or Relaxation Techniques

Mindfulness helps anchor attention to the present moment.

Simple practices include:

body awareness
guided relaxation
mindful breathing

Regular practice reduces stress reactivity.

9. Stay Socially Connected

Talking to someone you trust helps process stress.

Social support:

reduces emotional burden
offers perspective
improves coping ability

Human connection is a powerful stress buffer.

10. Create a Daily Wind-Down Routine

Ending the day calmly helps reset the nervous system.

Helpful habits include:

light stretching
reading
journaling
listening to calming music

A consistent routine signals safety and relaxation to the brain.

Why Stress Management Matters

Chronic stress contributes to:

anxiety and depression
heart disease
digestive issues
weakened immunity
poor concentration

Managing stress early prevents long-term health consequences.

Why Stress Is Often Ignored

Stress is normalised because:

it develops gradually
symptoms are invisible
people equate stress with productivity

Ignoring stress increases burnout risk.

When to Seek Professional Support

Professional help should be considered if:

stress persists for weeks
sleep is severely affected
daily functioning declines
physical symptoms appear

Early support improves recovery.

Building Long-Term Stress Resilience

Long-term stress management depends on:

consistent habits
realistic expectations
self-compassion
regular recovery time

Resilience grows through daily practice, not perfection.

Conclusion

Learning simple ways to deal with stress does not require major lifestyle changes. Small, consistent habits such as deep breathing, movement, sleep regulation and mindful routines can significantly reduce stress and restore emotional balance. Stress is a part of life, but it does not have to control it. By incorporating these ten simple strategies into daily routines, individuals can destress themselves effectively and protect both mental and physical health in the long run.

References

World Health Organization (WHO) – Stress and Mental Wellbeing Guidelines
Indian Council of Medical Research (ICMR) – Stress and Lifestyle Health Report
National Institute of Mental Health – Stress Management Strategies
Lancet Psychiatry – Stress, Resilience and Mental Health Studies
Indian Journal of Psychiatry – Stress Reduction and Behavioural Health Research
Statista – Stress Trends and Workplace Mental Health Data

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Read FAQs

A. Short-term stress can be helpful, but chronic stress damages physical and mental health.

A. Yes. Lifestyle changes and coping strategies are often highly effective.

A. Some techniques provide immediate relief, while others build resilience over time.

A. Yes. Regular movement lowers stress hormones and improves mood.

A. If stress is persistent, overwhelming or affecting daily functioning.

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Why Seasonal Flu Vaccination Drives Add Value to Corporate Wellness Programs

Corporate wellness programs in India are increasingly shifting from reactive healthcare benefits to proactive preventive strategies. Among the most effective and measurable preventive interventions is the seasonal flu vaccination drive. While influenza is often perceived as a mild illness, its impact on workplace health, productivity and healthcare costs is significant.

Understanding why seasonal flu vaccination drives add value to corporate wellness programs helps organisations build resilient, healthy and productive workforces.

The Workplace Impact of Seasonal Flu

Influenza spreads rapidly in shared environments such as offices, factories and corporate campuses. According to the World Health Organization (WHO), seasonal flu affects millions annually and leads to substantial productivity losses worldwide.

In India, flu seasons often coincide with monsoons and winter months, increasing infection risk in densely populated workspaces.

Common workplace consequences of flu outbreaks include:

increased sick leave
reduced productivity even among working employees
higher medical claims
risk to employees with chronic conditions

These factors make flu prevention a corporate priority rather than just an individual health choice.

What Is a Seasonal Flu Vaccination Drive?

A seasonal flu vaccination drive is an organised initiative where employees are offered influenza vaccination at the workplace or through coordinated healthcare partners. These drives are typically conducted once a year before the onset of peak flu season.

They aim to:

protect employees from influenza
reduce infection spread within teams
support preventive healthcare goals

Why Flu Vaccination Is a Preventive Necessity

1. Influenza Is Not a Minor Illness

While many cases are mild, flu can cause severe complications, especially in:

people with diabetes or heart disease
elderly employees
individuals with weakened immunity

ICMR and WHO data highlight that flu-related complications contribute to hospitalisations each year.

2. High Transmission in Corporate Settings

Open offices, meetings, shared facilities and travel increase exposure risk. Vaccination reduces the likelihood of rapid workplace transmission.

3. Annual Strain Variability

Influenza viruses mutate regularly. Annual vaccination is necessary to protect against the most prevalent circulating strains.

Value Addition to Corporate Wellness Programs

1. Reduced Absenteeism

Vaccinated employees are less likely to fall ill or experience severe symptoms, leading to fewer sick days.

According to EY-FICCI workplace health studies, preventable illnesses are a major contributor to productivity loss in Indian organisations.

2. Improved Productivity and Continuity

Even mild flu can cause fatigue, headaches and poor concentration. Preventing illness ensures employees perform at optimal levels during critical work periods.

3. Protection of High-Risk Employees

Corporate workforces include individuals with chronic conditions such as diabetes, asthma and hypertension. Flu vaccination reduces their risk of severe illness.

4. Lower Healthcare and Insurance Costs

Preventive vaccination reduces:

outpatient visits
hospital admissions
insurance claims

This supports long-term cost control for employers.

5. Stronger Preventive Health Culture

Vaccination drives signal a proactive approach to employee wellbeing, reinforcing trust and engagement.

Alignment with Preventive Healthcare Goals

Preventive healthcare focuses on stopping illness before it occurs. Flu vaccination aligns perfectly with this philosophy by:

reducing disease burden
protecting vulnerable populations
minimising healthcare system strain

NITI Aayog identifies vaccination as a cornerstone of preventive health strategies.

Addressing Common Myths Around Flu Vaccination

Myth 1: Flu vaccines cause flu

Flu vaccines do not cause influenza. Mild side effects are temporary and normal.

Myth 2: Healthy adults don’t need flu vaccines

Even healthy individuals can contract and spread flu.

Myth 3: One vaccine provides lifelong protection

Flu vaccines must be taken annually due to changing virus strains.

Education during vaccination drives helps address these misconceptions.

Best Time to Conduct Corporate Flu Vaccination Drives

The ideal period is:

before the flu season begins
typically pre-monsoon or early winter

Early vaccination ensures immunity develops before peak exposure.

Integrating Flu Vaccination into Corporate Wellness Strategy

Successful programs:

combine vaccination with health awareness sessions
provide flexible access for employees
communicate benefits clearly
track participation and outcomes

This integration improves uptake and effectiveness.

Role of Digital Health and Data Tracking

Modern wellness programs use digital tools to:

manage employee registrations
track vaccination coverage
identify high-risk groups
evaluate program impact

Data-driven insights help refine future wellness initiatives.

Long-Term Organisational Benefits

Over time, companies that invest in preventive measures like flu vaccination observe:

healthier workforces
improved employee morale
reduced medical disruptions
stronger employer branding

Lancet workplace health studies show that preventive interventions deliver measurable benefits within a single flu season.

Corporate Responsibility and Employee Trust

Offering flu vaccination demonstrates organisational responsibility toward employee safety. It reinforces the message that employee health is valued, not only during crises but as an ongoing priority.

Conclusion

Seasonal flu vaccination drives add tangible and strategic value to corporate wellness programs. By preventing illness, reducing absenteeism, protecting vulnerable employees and supporting productivity, these drives deliver high preventive returns at relatively low cost. In an era where workforce health directly influences business resilience, flu vaccination is not just a wellness activity—it is a smart, evidence-based corporate health investment.

References

ICMR – Influenza Surveillance and Vaccination Guidelines
National Family Health Survey (NFHS-5) – Adult Health and Disease Data
NITI Aayog – Preventive Healthcare and Immunisation Strategy Reports
WHO – Seasonal Influenza and Workplace Vaccination Guidelines
Lancet – Influenza Prevention and Workplace Health Outcome
EY-FICCI – Corporate Wellness, Absenteeism and Productivity Studies
Statista – Workplace Health and Vaccination Trends

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