All humans, one way or the other, face stress every day of our lives, whether it’s from work, school, or relationships, but the good thing is that our bodies have been designed to respond naturally to this difficult situation and threats.

These 5 easy ways to relieve stress discussed in this article can help you manage stress, either quick relief or long-term stress.

Use cold water

One of the simplest ways to relieve stress is to apply cold water to the body, and if you feel too hot, apply directly to your head or your armpits, as this helps to activate the dive reflex, which immediately calms the nervous system by slowing your heart rate and breathing.

These stress relief tips serve as a coolant, especially when overwhelmed. You should also make it a habit to visit the pool at least 3 times a month.

Go outing with Friends

Having a social connection with friends or loved ones is important for stress reduction and overall positive well-being.

To lift your mood reduce anxiety, and make plans with friends for outings on your free days, especially weekends. It can be dinner, a picnic, or just a friendly handout.

Practice deep breathing

Research has shown that the parasympathetic nervous system helps the body relax and manage stress better when you inhale deeply into your belly and make the exhale longer than the inhale.

Limit screen time

To ease stress in your eyes and brain, avoid focusing too much on your digital gadget, email address, or social media.

Limit your screen time to a few hours per day to minimise dry eyes and increase alertness.

Exercise

Exercise helps your body relieve stress by increasing mood-enhancing hormones in the brain.

Whether it’s jogging, walking, yoga, jumping, or even dancing, it strengthens the mind-body connection and builds resilience against future stress.

In Lagos, Nigeria’s largest city, people are finding their reset button in a “rage room” where they pay to smash electronics and furniture with a sledgehammer as a break from the worst cost-of-living crisis in a generation.

The Shadow Rage Room, apparently the first of its kind in Nigeria, offers “a safe space” for people to let out pent-up emotions, according to Dr. James Babajide Banjoko, the founder and a physician. The idea, he said, came during the COVID-19 pandemic in 2020 after he lost his mother and struggled with work.

For 7,500 naira ($5), customers are left alone with protective gear and a sledgehammer or bat in a room for a 30-minute session with the items that are later recycled.

Times are tough in Nigeria, a country of over 200 million people where growing frustration among youths led to recent mass protests in which several people were killed by security forces. The inflation rate has reached a 28-year-high of 33.4%, while the naira currency has fallen to record lows against the dollar.

Mental health services remain foreign or unaffordable for many in Africa’s most populous country, where 40% of citizens live below $2 per day.

The West African nation has fewer than 400 registered psychologists, according to the Nigerian Association of Clinical Psychologists. That means one psychologist for about every half a million people.

Even when therapy is available, stigma remains a challenge, NACP president Gboyega Emmanuel Abikoye said in an interview.

Rage rooms aren’t necessarily new in other parts of the world. There is no documented evidence of their mental health benefits beyond the momentary relief that comes with venting your feelings, Abikoye said.

Experts in Nigeria instead see a growing need for more long-term emotional support, especially among young people.

In Lagos, an overcrowded city of about 20 million people and a magnet for those seeking better opportunities, such needs are even more pronounced. Daily stressors include traffic jams notorious for trapping drivers and passengers on streets for hours in heat and smog in one of the world’s most polluted cities.

Some Nigerians have turned to social media platforms like Tiktok as a way to cope with stress. Some find support in communities wherever they can, from the church or mosque to the gym.

And now there’s the rage room, which opens on weekends and is usually fully booked up to two weeks ahead, according to Banjoko, the founder

At the end of one session of smashing, Olaribigbe Akeem, a recent visitor, came out sweating but relieved and visibly happy.

“As an average Nigerian, you get to deal with a lot every day,” Akeem said. “The anger has been piling up (and) instead of venting on somebody, this is the best avenue for me, and I feel a lot renewed.”

Rage room visitors also include couples who want to get something off their chest.

At times, people come in for recreation but find something more.

“My favorite people are those that … just want to try it, and at the end of the day, you see them, they break down, they cry, they become very expressive,” Banjoko said. He said he often refers them to therapy.

Dr. Maymunah Yusuf Kadiri, a Lagos-based psychiatrist, said any benefit from smashing things is usually short-lived and can’t be a replacement for therapy.

There is also the risk of such a practice making someone less likely to use “healthy coping strategies,” she said, and expressed concern that “repeated engagement … might reinforce aggressive tendencies.”

At the rage room, some customers said their problems feel lighter only until they leave and re-enter daily life.

But being vulnerable with yourself while inside, sledgehammer in hand, is still worth it, said Eka Stephanie Paul, an actor and TV host.

“Problem no dey finish anyway,” she said in the pidgin widely spoken across Nigeria, acknowledging that the rage room is hardly a cure. “But right now, I feel very light.”

Source: AP  

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This is according to a recent data from Maverick Research and Kasi Insights which revealed a troubling picture for consumers and the Fast-Moving Consumer Goods (FMCG) industry.

This statistic underscores the severe strain that inflation is placing on households, eroding purchasing power and compelling difficult choices in spending.

“The new data indicate that Ghana and Nigeria are at the forefront of this economic stress. With a staggering 81% of respondents in Nigeria and 77% in Ghana reporting significant stress due to rising costs of living, the impact on daily life and consumer behavior is profound. This statistic underscores the severe strain that inflation is placing on households, eroding purchasing power and compelling difficult choices in spending”.

Economic Strain and Consumer Behavior

The report revealed that the consumer feedback collected since the beginning of the year highlights a palpable anxiety among retail owners and clients, now quantified by this recent research.

“The financial squeeze is not merely anecdotal but a widespread reality affecting a vast majority of the population. In Ghana and Nigeria, where inflation rates are particularly high, the stress manifests in reduced disposable income and altered consumption patterns. Consumers are forced to prioritize essentials, often cutting back on non-essential goods and services”, it mentioned.

“This shift in consumer behavior has significant implications for the FMCG industry. Companies operating within this sector are finding it increasingly challenging to maintain sales volumes and profitability”, it added.

The report continued that the strain on household budgets means that brands must innovate to remain relevant and accessible to their customers, adding, pricing strategies, product sizes, and promotional tactics are all under scrutiny as businesses seek to align with the new economic realities faced by their consumers.

The Regional Perspective

Beyond Ghana and Nigeria, the stress of inflation is felt to varying degrees across other African nations.

In Kenya, the report said 61% of respondents report high stress levels, while in Tanzania, the figure stands at 59%. These numbers, though slightly lower, still reflect a significant portion of the population grappling with economic pressures.

Countries like Tunisia and Uganda show similar trends, with over half of their populations reporting substantial stress.

Interestingly, the data revealed that regions less impacted by extreme inflationary pressures, such as South Africa and Egypt, report relatively lower stress levels at 2% and 7%, respectively. This disparity highlights the uneven economic landscape of the continent, where some nations are more resilient or perhaps have better mechanisms to manage inflation and its impacts.

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Scientists discovered that dogs can smell stress in our breath and sweat.

Four dogs – pets volunteered by their owners – were trained to “choose” one of three scent canisters.

And in more than 650 out of 700 trials, they successfully identified a sample of sweat or breath that had been taken from a stressed person.

The researchers, at Queen’s University Belfast, hope their study, published in the journal Plos One, will help in the training of therapy dogs.

Dogs experience their world through smell. And their highly sensitive scent-detection abilities are already used to detect drugs, explosives, and illnesses, including certain cancers, diabetes and even Covid.

“We had lots of evidence that dogs can pick up smells from humans that are associated with certain medical conditions or disease – but we don’t have much evidence that they can smell differences in our psychological state,” lead researcher Clara Wilson said.

The 36 human volunteers reported their stress levels before and after completing a difficult maths problem.

Each can contained a sample of their sweat or breath from before or – as long as their blood pressure and heart rate had also increased – after.

And if the dogs, Treo, Fingal, Soot and Winnie, stood still or sat in front of the “stressed” sample, they were rewarded with a favourite dog treat.

Narrating her ordeal on Accra-based Okay FM, monitored by Adomonline.com, the ‘Aseda’ composer revealed she went through stress from her divorce which made her almost bow out of the music industry.

She recalled how travelling became her only comfort in her trying moments when her friends seemed to have disappeared into thin air.

“From 2013 to 2015, I was stressed out and I decided to leave music just to make someone happy and be free from stress.

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“When I was under stress, my friends, including pastors, neglected and rejected me and that’s why till date I don’t have friends anymore because everybody left me,” she said amidst tears.

She narrated how she changed her pillow every three days because they were soaked with tears she cried out as she remembered her painful experiences.

She also revealed she hid her pain from others because she feared criticisms from judgmental people.

Quoting a verse in Psalm 23, she revealed God had been her company and comfort when no one else was.

According to Chief Inspector Edward Afful, stressful behaviours and conditions of police officers in the country is the cause of most brutalities in the country.

He warned of dire consequences on personnel if nothing is done about the situation.

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Chief Inspector Afful’s revelations come after Patience Osafo, 36, was assaulted and battered by an armed police officer last Thursday at the banking hall of Midland Savings and Loans Company where she had gone to cash her savings.

The incident has received widespread condemnation from Ghanaians including the police administration, which has since arrested the officer, Frederick Amanor.

The presidency has also condemned the incident.

Speaking in an interview on Adom FM’s Morning Show Dwaso Nsem Monday, Chief Inspector Afful said though the police officer’s conduct was condemnable, he believes the welfare of police personnel must be taken seriously.

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“The policeman’s actions are very bad and we won’t praise him. What he did was very bad and does not speak well of a police officer who has sworn to protect the lives of citizens.

“I believe the police officer will not just get up and attack a woman if he is not under any form of stress. I think many police officers are stressed and the earlier we checked that the better. Better still, their psychological statuses should be checked”, he said.

“This is a person who isn’t in the right frame of mind and has been given access to a weapon, therefore, the thought of him finishing what he actually intended doing becomes easier”.

WATCH VIDEO: Woman who was beaten by policeman breaks silence

Chief Inspector Afful, appealed to the Inspector General of Police to stop the practice of politicians packing the service with their party members.

According to him, such practices have contributed to the discipline challenges faced by the service over the years.

Family vacation – Once a while, take a week or two to go on a much needed break. In employment terms, we call it ‘’leave’’. Yes! I just reminded you that it’s been almost 5 years and you have never missed a day in the office. There are some of you who have even lost track of how many leave days you have left. Never feel too important to take a break. Ensure you have someone trained to step into your role for a few weeks. You need that time away from work.   What can you do once that leave is approved? Go on a family vacation with your wife and children if you have them If not, there is nothing wrong with single travel. Go a little far away from all the noise and stress of your current location. Do something new and experience a new environment. Come back fresh and relaxed for another long haul ahead.

Team building exercises – Often, we fail to participate in such programs at work. Either we feel too old or too ‘’big’’ to play games and laugh with everyone else. The few hours away from work feeling like a 6 year old is an amazing way to take some of the stress off. A well organized team building exercise has everything from interaction to games. From foods and drinks to acknowledgements and recognition. These even have the tendencies of patching up fractured relationships and pulling others closer together. Try to be involved in activities and you will be overwhelmed how fresh you will feel on monday morning.

Socialization – Back and neck pains! That’s what you get when you sit at the same place from Monday to Friday (Sometimes Saturdays inclusive) doing virtually the same thing for prolonged periods without a break. Why not get up from that seat, walk around and say hello to Mr.X or Madam Y? You can even write pleasant things about some of your colleagues, words of motivation or nice little pieces of advice. Drop them on their desks when they step away for meetings or for lunch. Get to know people personally by taking 5 minutes each day to ask about one person’s life. Family, likes, hobbies, ambitions etc can be good conversational points. Don’t be seen as too forward but also don’t be too reserved at work. Be sociable and that will help you kill stress quicker.

Excursions – This is probably a rarity in many corporate environments these days. Work schedule has become too tight that setting aside a full day to have everyone away from work completely is almost impossible. Set up a small committee in your office to take care of planning and organization. Set a great date when most employees don’t have busy schedules or engagements. Best available dates are usually public holidays and saturdays. Plan a great trip to a tourist destination or two. Usually, a trip to a historic site with wide space for a picnic is a good idea. The fun in the bus, music, dance and euphoria makes you forget about work for at least a few hours. Whatever pressure you may have been feeling prior to this trip may be extinguished for a few hours. You get to kill two birds with one stone here. You first de-stress and also get to learn something new by being a tourist in your own country.

Projects – Another great way to escape stress is to do a project which is not related to your scope of work. Usually a CSR (Corporate Social Responsibility) is recommended. A community clean up, orphanage donation, blood donation etc can be great ideas to look at. This helps you get away from work while doing great service to your community at the same time. Play active roles in this project and you will find it very fulfilling. It’s always great to help others but even better when you end up feeling refreshed.

These are not be boxed ideas therefore you are at liberty to massage them to suit your taste and schedule. In the end, the main objective is to end up destressed and not choke or attract stress related diseases in an attempt to be productive. You can be a great corporate employee by taking time to escape from stress. Feel fresh and relaxed to forge ahead and do more.

Poorer memory

The theory is that stress increases inflammation, which could increase the chances of developing dementia – and this is currently being tested by University of Southampton researchers.
This study, from the University of Wisconsin School of Medicine, found that African Americans were more at risk of stress in life than other ethnic groups. This is because they scored poorer results in the memory tests than other groups and also tended to live in poorer neighbourhoods.
Stressful experiences across all groups included educational difficulties, financial insecurity, serious health problems and psychological trauma.
Other studies presented at the conference point to growing evidence that stress in early life and where people live can be factors in an individual’s risk of developing dementia.
Dr Doug Brown, director of research and development for Alzheimer’s Society, said studying the role of stress was complex.
“It is hard to separate from other conditions such as anxiety and depression, which are also thought to contribute towards dementia risk.
“However, the findings do indicate that more should be done to support people from disadvantaged communities who are more likely to experience stressful life events.”
There are currently around 850,000 people in the UK with dementia.
It mainly affects people over the age of 65 and, while the likelihood of developing dementia rises sharply with age, about 42,000 of those suffering from the condition are younger than that.
Dr Carol Routledge, director of research at Alzheimer’s Research UK, said there could be a number of different factors involved in the link between stress and memory decline.
But she said the brain was an “incredibly intricate organ” to research.
“There is a growing realisation that events and experiences throughout life can impact the brain decades later and researchers must take a whole lifespan approach to understanding brain health in later life.”
Tips for reducing the risk of dementia

1. Keep physically active for at least 30 minutes, five times a week.
2. Don’t smoke, or give up if you do.
3. Eat a healthy balanced diet including oily fish, fruit, vegetables and low levels of red meat and sugar.
4. Keep your alcohol intake to a maximum of 14 units per week for men and women.
5. Manage other health conditions such as high blood pressure, high cholesterol and type 2 diabetes.
6. Keep to a healthy weight to reduce your risk of type 2 diabetes, stroke and heart disease.
7. Give your brain a daily workout by doing puzzles, word searches or crosswords or learning something new.
8. Keeping socially engaged and have a good social network.

Source: Alzheimer’s Society

Brain imaging research suggests that being under stress may make you more compassionate to others who are struggling or in pain. That’s because stress may activate a part of the brain associated with empathy.

How the study worked

An international team of researchers measured the brain activity of 80 male participants, some of whom were given a stress test while others acted as a control group with no intervention.

The stress test sounds hellish: Participants were instructed to solve difficult tasks under a deadline, all while receiving negative feedback on their performance. Researchers measured the participants’ anxiety during this exercise by measuring their levels of the stress hormone, cortisol.

Once sufficiently stressed, the study subjects looked at photos of strangers who were undergoing a painful medical procedure and were asked to imagine how the patient in each photograph felt. For some of the images, researchers told the participants that the patient in the photo had received anesthesia, indicating that the person didn’t feel pain during the procedure. Researchers did this so they could determine whether the study participants’ reactions were to the image of the procedure or were based in an understanding of the patient’s experience.

The control group also looked at the photos.

The study found that stressed participants displayed more empathy toward the photographed patients. Even when the individuals were informed that the patients weren’t in pain, they still had an empathetic reaction, according to scans done of the “empathy” neural center in the brain.

Stress compels people to help others

The study also aimed to measure if stress not only helped people empathize with others who were struggling, but if it compelled them to act on that empathy.

After the participants were purposefully stressed out and looked at images of people in pain, researchers then had volunteers play a game designed to measure whether or not these emotions would make them more altruistic. The exercise, a behavioral economics game called “the dictator game,” required individuals to divide a sum of money between themselves and strangers in whatever ratio they chose to use.

The results showed the amount of neural activity a person had in the empathy network of the brain also correlated with how much money the participants gave away in the dictator game. The more empathetic a person was in the first test, the more money that person shared with others in this test.

What this all means

The results of the study indicate that people may have stronger emotional reactions when they’re under stress and may be more likely to behave altruistically.

But this reaction may not always be beneficial: The researchers were surprised to find that the study participants felt pain on behalf of patients they were told were under anesthesia as well as those they were told were in pain.

This suggests empathetic reactions under stress may “result in aid that is uncalled for or inappropriate,” study researcher Claus Lamm of the University of Vienna, said in a statement. For example, a stressed person may react with alarm when someone is crying out of joy.

“[D]epending on the context and situation, stress can be either beneficial or detrimental in social situations,” Lamm added.

There are also some other caveats. The study sample was small, for one, and it was also only conducted on men. It’s difficult to say if these results can apply to the whole population.

That being said, as Science of Us pointed out last year, there’s a whole body of research that supports the notion that the jitters can help people succeed under pressure. A 2013 study found that reframing performance-related anxiety in the mind as excitement can help people do better in the task. Other research found that students who were told their anxiety over a test would help them get better scores actually ended up with better results on the exam than those who weren’t told their stress would help.

In other words, while stress might be uncomfortable, there are times where it can be a force for good. At least something positive can come from it, right?