Stress is an unavoidable element in modern life. Workplace competition, endless work tasks, conflicts in relationships, and rapidly changing social structures. In an era where psychological pressure has become commonplace, maintaining mental health has emerged as a crucial issue directly linked not only to individual happiness but also to productivity.
The World Health Organization (WHO) emphasizes that mental health is as important as physical health and points out that stress management is a key factor in determining quality of life. This is why it’s important to develop fundamental mental stability and psychological resilience, not just simple fatigue relief.
So how can we manage stress and maintain a healthy mind? We explored practical solutions based on psychological research and expert advice.
While meditation was once considered simply a product of Eastern philosophy, today it has become a core technique for mental health management as its effects have been scientifically proven. Harvard Medical School researchers revealed that meditation lowers stress hormone (cortisol) levels and strengthens emotional control ability through frontal lobe activation.
In particular, smartphone app-based meditation is emerging as a practical alternative for modern people.
✔ Calm – Global #1 meditation app providing sleep meditation and mind-body relaxation content
✔ Mabo – Korean-based customized meditation guide, suitable for beginners
✔ Simple Habit – Provides 5-minute meditation programs for effective focus in short periods
Experts advise that practicing meditation for just 10-15 minutes a day can reduce anxiety and improve emotional control ability in the long term.
Positive thinking is not simply optimism. It plays a crucial role in increasing psychological resilience and maintaining emotional balance in stressful situations.
In particular, psychologists recommend gratitude journaling, mindfulness, and positive self-talk as ways to train positive thinking.
✔ Gratitude Journal – Research shows that recording three things to be grateful for daily reduces stress
✔ Mindfulness – A meditation technique that focuses on the present moment to block negative thoughts
✔ Positive Self-Talk – Training to shift thoughts from “I will fail” to “I am growing”
Experts commonly agree that through such training, cognitive patterns in the brain change, and negative emotions decrease in the long term.
When stress accumulates, our body responds immediately. Heart rate increases, breathing becomes rapid, and muscles tense. Breathing techniques are the most effective method to control these physical responses.
✔ Diaphragmatic Breathing – A method of taking deep breaths using the abdomen and exhaling slowly. Just 10 minutes of daily practice provides mind-body calming effects
✔ 4-7-8 Breathing Method – A technique of inhaling for 4 seconds, holding for 7 seconds, and exhaling slowly for 8 seconds. Effective in reducing anxiety
✔ Rhythmic Breathing – A method of inducing psychological stability by breathing in sync with music rhythm
According to Harvard Medical School research, consistent practice of diaphragmatic breathing balances the autonomic nervous system, decreases stress hormones, and increases psychological stability.
The key to maintaining mental health is continuous practice. Experts advise that establishing a routine for stress relief reduces emotional fluctuations and increases psychological stability.
✔ 10 minutes of daily meditation – Create and habitualize a routine at a consistent time
✔ Writing gratitude journal – Habit of recording positive experiences
✔ Practice breathing techniques during commute or before sleep – Control stress through deep breathing even in brief moments
✔ Spending time in nature – Activities like park walks and sunbathing help alleviate stress
Thus, even a simple habit can help manage stress and maintain mental health.
Mental health is no longer optional but essential. An individual’s stress management ability determines not only quality of life but also work performance and relationship quality.
Though they are simple practices like meditation, positive thinking training, and breathing techniques, consistent repetition strengthens mental resilience and builds inner strength that doesn’t easily waver under stress.
A small habit can change your life. Let’s start practicing for mental health from now on.