How Stress Affects South Asians Differently: What Can I Do About It?
Stress is a part of life, but for South Asians, it can be even more intense. Cultural expectations, work pressure, and family responsibilities all play a big role. Many South Asians juggle demanding jobs, care for extended family, and live with high expectations for success.
The way stress affects our health is serious. High levels of stress cause the body to release cortisol, a hormone linked to heart disease. This is especially important for South Asians, who are already at a higher risk of heart problems.
The Connection Between Stress and Health in South Asians
Research shows that South Asians are more likely to develop heart disease and diabetes at a younger age. Stress makes this worse by increasing inflammation, raising blood pressure, and affecting sleep.
When stress becomes a daily struggle, it can also lead to mental health issues like anxiety and depression. However, in many South Asian communities, mental health is still a taboo subject. Many people avoid talking about stress, thinking it’s a sign of weakness.
Stress Management Strategies That Work for South Asians
Managing stress is important, but the usual advice doesn’t always fit with South Asian lifestyles. Here are some ways to reduce stress while respecting cultural values:
1. Make Time for Movement
Physical activity lowers stress and improves heart health. If going to the gym feels unrealistic, try activities that fit into your daily routine:
Take a walk after meals to aid digestion
Dance to Bollywood or Bhangra music - not only is it fun, but it’s also a great cardio workout!
Join a yoga or meditation class, or participate in Gatka (Sikh martial arts), which can provide both physical exercise and a sense of discipline and focus.
2. Eat Stress-Reducing Foods
Diet plays a key role in managing stress. South Asian diets can be rich in fried and sugary foods, which increase inflammation and stress. Try:
Adding more fruits and vegetables to meals, such as incorporating sabzis alongside traditional roti.
Using turmeric, which has anti-inflammatory benefits and is already a staple in South Asian cuisine.
Drinking herbal teas like ginger or tulsi, or traditional drinks like golden milk (haldi doodh) before bedtime to promote relaxation.
3. Set Boundaries with Family and Work
Family obligations are important, but so is your mental health. It’s okay to say no sometimes. Try:
Delegating tasks instead of doing everything yourself— your faith may emphasise seva, but remember balance is key.
Setting small moments of “me time” every day, whether it’s enjoying a cup of chai alone or listening to calming kirtan.
Talking openly with family and friends about stress and health
4. Practice Mindfulness and Relaxation
Many South Asians already practice mindfulness in spiritual ways, like prayer or meditation. Expanding on these can help reduce stress:
Deep breathing exercises (like Pranayama) to calm the nervous system.
Meditation, common practice for many Sikhs and Hindus
Gratitude journaling to focus on positive moments
Reflecting on daily Hukamnama for Sikhs as spiritual guidance
Final Thoughts: Prioritizing South Asian Mental Health
Stress in South Asians isn’t just about feeling overwhelmed—it’s linked to serious health risks like heart disease and diabetes. By making small, meaningful changes, you can protect both your mental and physical health.
Start with one simple step today—whether it’s a short walk, a mindful moment, or a healthier meal. Your body and mind will thank you.
References and further reading
South Asian cardiovascular disease: Dispelling stereotypes and disparity - PMC
Mental Health and Sociocultural Determinants in an Asian Indian Community - PMC