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General reflection only. These simple rules are not a clinical model and do not diagnose stress or anxiety.
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General information based on guidance from WHO, CDC and FDA. It is not a diagnosis or personal medical advice.
Most adults need 7 or more hours a night. Short sleep can bring irritability, poor focus and lower mood. A steady bedtime helps more than catching up at weekends.
Stress releases adrenaline and cortisol: faster heartbeat, tense muscles, shallow breathing. Slow breathing with a longer exhale helps calm this response.
Worry tied to an event that passes is normal. Consider professional help if worry is hard to control most days for weeks or months, or it disrupts work, study or sleep.
Feeling low or losing interest in things for 2 weeks or more, with changes in sleep, appetite or energy, is a good reason to talk to a doctor or counsellor.
WHO suggests 150 to 300 minutes of moderate activity a week for adults. Even a 10-minute walk can lift mood and ease tension.
Up to about 400 mg a day (around 4 cups of coffee) is considered safe for most healthy adults. More can worsen anxiety, heart racing and sleep.
Try the 20-20-20 rule: every 20 minutes, look at something 20 feet (6 m) away for 20 seconds. It reduces eye strain and gives your mind a pause.
Constant exhaustion, cynicism and feeling less effective, mainly linked to work or study, are signs of burnout. Rest, boundaries and support help.
Use this only if it feels comfortable. If focusing on your breath is uncomfortable, stop and notice five things around you instead.