How to Manage Stress: A Practical Guide for Busy Lives

Traffic, rising prices, job insecurity, family responsibilities and unreliable power can make daily life in Nigeria feel like a constant uphill climb. Some stress is a normal part of life and can even help us rise to a challenge. However, long-term stress harms both the body and the mind. Learning how to manage stress is one of the most valuable skills for health and happiness. This guide explains what stress does and offers practical steps that work.

What stress is

The World Health Organization describes stress as a state of worry or mental tension caused by a difficult situation. When we face a threat, the body releases hormones such as adrenaline and cortisol. The heart beats faster, breathing quickens and muscles tense. This “fight or flight” response helps us react quickly.

The problem arises when stress is constant. The body stays on alert, and over time this wears it down.

Signs that stress is affecting you

Stress shows up in many ways:

• Body: headaches, tight shoulders, stomach upsets, fast heartbeat, tiredness and frequent illness
• Mind: worry, racing thoughts, poor concentration and forgetfulness
• Emotions: irritability, anger, feeling overwhelmed, sadness or anxiety
• Behaviour: poor sleep, eating too much or too little, smoking or drinking more, and withdrawing from people

Noticing these signs early makes it easier to act.

How long-term stress harms health

Chronic stress is linked to high blood pressure, heart disease, stroke, type 2 diabetes, weight gain, digestive problems, weakened immunity, depression and anxiety. It also makes existing conditions harder to manage. For example, stress can raise blood sugar and blood pressure readings  1 .

Common sources of stress

Stress can come from:

• Work pressure, long hours and long commutes
• Money worries, debt and unemployment
• Family conflict, caring for relatives or relationship problems
• Health problems
• Exams and academic pressure
• Major life changes, such as moving, marriage or loss

Identifying your main sources helps you decide what you can change and what you need to cope with.

How to manage stress in the moment

When stress builds up, these quick techniques help calm the body:

• Slow breathing. Breathe in through your nose for four counts, hold briefly and breathe out for six counts. Repeat for two to three minutes.

• Muscle release. Tense your shoulders for five seconds, then let them drop. Work through other muscle groups.

• Step away. A short walk, a glass of water or a few minutes outside can reset your mind.

• Name it. Saying “I am feeling stressed because…” can reduce its intensity.

 

Practise these when you are calm, so they are easier to use under pressure.

How to manage stress at work

Workplaces can be major sources of stress. Take short breaks during the day. Step away from your desk at lunch. Talk to your manager about unclear tasks or unrealistic deadlines. Organise your workspace. Leave work at work where possible. If you work from home, keep a set finishing time. Learning how to manage stress at work protects both your health and your performance.

Daily habits that build resilience

Long-term, the most effective ways of learning how to manage stress are everyday habits:

• Move your body. Regular activity, such as brisk walking, dancing or football, lowers stress hormones and improves mood.
• Protect your sleep. Aim for seven to eight hours. Keep a regular bedtime and limit screens at night.
• Eat regular, balanced meals. Skipping meals and relying on sugary snacks and drinks affects mood and energy.
• Limit caffeine and alcohol. Both can worsen anxiety and sleep.
• Stay connected. Time with supportive friends and family is one of the strongest buffers against stress.
• Make time for things you enjoy, such as music, faith activities or hobbies.

Managing your time and boundaries

Feeling overwhelmed often comes from trying to do too much. Try:

• Writing a short daily list and focusing on the top three tasks
• Breaking big tasks into smaller steps
• Saying no to extra commitments when your plate is full
• Setting limits on work messages outside working hours
• Asking for help at home and work

Tackling the problem, not just the feelings

Some stress comes from problems that can be solved. Problem-solving involves defining the problem, listing possible solutions, choosing one and trying it. For money stress, for example, a simple budget, advice on debt or a conversation with your employer may help. Learning how to manage stress includes both calming your body and dealing with causes where possible.

Limiting news and social media

Constant news about crime, the economy and politics can keep the mind on high alert. Choose set times to check the news, mute stressful groups and notice how social media affects your mood.

A simple daily stress plan

Here is an easy plan to try for two weeks:

• Morning: five minutes of slow breathing or prayer before checking your phone
• Midday: a short walk or stretch break
• Afternoon: a glass of water and a healthy snack
• Evening: time with family or a hobby, with screens off for an hour before bed
• Bedtime: write down one thing that went well today

Small, steady steps show you how to manage stress in a way that fits your life.

Myths about stress

“Stress is all in your head.” Stress has real effects on the heart, gut, immune system and sleep.

“Strong people do not get stressed.” Everyone experiences stress. Strength lies in recognising it and responding well.

“Only big events cause stress.” Small daily hassles, such as traffic and power cuts, add up over time.

“Relaxing is a waste of time.” Rest restores energy and improves focus, so it makes you more productive.

Getting the family involved

Stress affects the whole household. Share tasks fairly. Plan meals and budgets together. Agree on quiet times. Children notice adult stress, so explain things simply and reassure them. Learning how to manage stress as a family makes home a place of rest.

Stress and your physical health conditions

If you live with high blood pressure, diabetes or asthma, stress can make your condition harder to control. Check your readings regularly. Take your medicines on time. Tell your doctor if stress is affecting your health. Knowing how to manage stress is part of managing any long-term condition.

HUBPHARM PHARMACIST’S NOTE
Stress often shows up in your numbers first: a higher blood pressure reading, a raised blood sugar, or more headaches needing painkillers. Message a HubPharm pharmacist for a free check of your blood pressure log or medicine list. We will tell you whether anything needs a doctor’s review, and help you avoid quick fixes that make stress worse.

Avoiding unhealthy coping

Many people turn to alcohol, smoking, overeating, sleeping tablets or drugs such as tramadol to cope with stress. These may bring short-term relief but make stress worse over time and cause new health problems. If you find yourself relying on them, it is time to seek support.

When stress needs professional help

See a doctor or counsellor if:

• Stress lasts for weeks and affects your work, relationships or sleep
• You feel anxious or low most of the time
• You have panic attacks
• You are using alcohol or drugs to cope
• You have thoughts of harming yourself

Talking therapies, such as cognitive behavioural therapy, are effective. In some cases, a doctor may suggest medicine for anxiety or depression. Learn more in our article on understanding anxiety. If you are thinking about ending your life, go to the nearest emergency department or call 112.

Stress and sleep

Stress and poor sleep feed each other. Keep a regular bedtime, even at weekends. Put screens away an hour before bed. Write down worries and a plan for tomorrow, then set them aside. Good sleep is one of the simplest answers to how to manage stress.

Getting help

Knowing how to manage stress protects your heart, mind and relationships. Start with one small change this week. If stress is affecting your blood pressure, blood sugar or sleep, or you want to review medicines you are taking, message a HubPharm pharmacist. You can also chat with Afiya on WhatsApp for support at any time.

Medicines and products in this article

#	Medicine or product	What to know
1	Home blood pressure monitor Over the counter	Helps you see how stress and lifestyle changes affect your readings.

 

To order any of these, or to ask a pharmacist a question first, message HubPharm on WhatsApp or visit hubpharmafrica.com. Prescription medicines are supplied against a valid prescription.

References

• World Health Organization. Stress: questions and answers.

• World Health Organization. Doing what matters in times of stress: an illustrated guide. 2020.

• NHS. Stress.

• World Health Organization. Mental health at work: fact sheet.