Over the past two weeks, we have explored stress from two important perspectives. We began by acknowledging that stress has become so woven into our daily lives that many of us now accept it as normal. We then took a journey inside the brain to understand how a tiny alarm system prepares the body to respond whenever it perceives danger. We discovered that the racing heart, sweaty palms, tense muscles and restless nights are not signs that the body is failing us. They are signs that the body is trying to protect us.
The question now is: if stress is unavoidable, what can we do about it?
The answer begins with a simple but powerful truth. We may not always control what happens to us, but we can learn to control how we respond. This is one of the greatest gifts we can give ourselves.
Think about two people caught in the same traffic jam. Both are late for an important meeting. One grips the steering wheel, shouts at other drivers, becomes overwhelmed and arrives exhausted. The other accepts that the traffic cannot be changed, informs the people waiting, listens to calming music or a podcast, takes slow breaths and arrives disappointed but composed. The traffic was the same. The difference was the response.
This does not mean we should ignore our emotions or pretend that life is easy. It means recognising that while we cannot eliminate every stressor, we can choose responses that protect rather than harm our bodies.
One of the first steps in managing stress is learning to recognise it early. Many people wait until they become physically ill before paying attention. However, the body often whispers before it screams. Persistent headaches, poor sleep, constant fatigue, difficulty concentrating, irritability, changes in appetite, muscle tension and frequent illnesses may all be signs that your body is asking for a break.
Rest is not a luxury; it is a biological necessity. In a culture where busyness is often celebrated, choosing to rest may even feel uncomfortable. Yet sleep is one of the most effective ways in which the brain repairs itself, regulates emotions and restores the body. No machine can function efficiently without periods of maintenance, and the human brain is no different.
Our relationships also matter. Human beings are not designed to carry life’s burdens alone. Talking to a trusted friend, family member, faith leader or mental health professional can reduce emotional distress and help us see challenges from a different perspective. Sometimes, what feels unbearable becomes manageable simply because someone listened without judgement.
Physical activity is another powerful stress reliever. You do not have to become a professional athlete to benefit. A brisk walk, dancing to your favourite songs, gardening or any enjoyable movement can help lower stress hormones while releasing chemicals that improve mood. Likewise, paying attention to what we eat, staying hydrated and limiting excessive alcohol or caffeine can support both brain and body during stressful periods.
As someone passionate about music and mental health, I cannot end this discussion without mentioning the remarkable role of music. Music has a unique way of reaching parts of the brain that words sometimes cannot. A familiar hymn, a worship song, highlife, Afrobeat, classical music or any calming melody can help reduce tension, regulate breathing, improve mood and create moments of peace. While music is not a cure for every problem, it can be a valuable tool in a healthy stress management plan.
Our faith and spirituality can also provide strength during life’s storms. For many people, prayer, meditation, reading sacred texts and belonging to a supportive faith community offer hope, comfort and resilience in difficult times. These practices remind us that we do not have to face every challenge alone.
It is equally important to know when stress has gone beyond what you can manage by yourself. If sadness, anxiety, hopelessness or emotional exhaustion persist for weeks, interfere with work or relationships, or make daily life feel overwhelming, please seek professional help. Asking for support is not a sign of weakness. It is a sign of wisdom and courage.
Perhaps the most important lesson from this series is that stress itself is not always the enemy. In many situations, it helps us respond quickly to danger and adapt to life’s demands. The greater danger is allowing stress to become our permanent address. Our brains were designed to respond to emergencies, not to live in them.
As we conclude this series, I invite you to pause and ask yourself a few simple questions. What has my body been trying to tell me? Have I ignored signs of exhaustion? What small change can I make today to care for my mind and body? Remember, meaningful change often begins with one intentional step, one healthy choice and one moment of rest.
Life will continue to bring challenges. There will be deadlines, disappointments, unexpected setbacks and uncertainties. But there will also be opportunities to choose healthier responses, strengthen our resilience and care for ourselves with compassion.
Your brain works tirelessly every day to protect you. Perhaps it is time to return the favour by protecting it too.
Next week promises to be a special edition of the Mental Health Diary as we celebrate a significant milestone: our 100th article in the Sunday Tribune! To mark the occasion, we will also begin a brand-new series on another important mental health topic that I believe will educate, challenge and empower us all. I look forward to having you join me once again as we continue this journey of promoting mental well-being, one conversation at a time.