
5 Ways To Remove Stress Instantly

Feeling the blues once in a while is natural for the kind of hectic lives we lead. But feeling stressed and burned out deeply affects on our body, mind and soul. When you feel stressed, you need to take measures that can help you cope up. Something as simple as saying ‘I love you’ in the mirror once in a morning turns around the way you approach your day.

Try these stress reducing tips to rejuvenate yourselves immediately.

1) Meditate- Its the best way out. It eases anxiety, which is the culprit behind those stressed out moments. All you have to do is just close your eyes, focus your attention on positive thoughts or repeatedly chanting 'Om' which has a vibrational impact. Don’t let negative thoughts distract you.
2) Inhale Deeply- There are several occasions when you might not be able to mediate. In such a case, simply start to inhale through your nose, bring it to your abdomen and let it make way through your body slowly. Deep breathing can also reduce the instances of blood pressure.
3) Laugh Out Loud- Laughing can reduce cortisol, a hormone  responsible for stress. You can watch your favourite comedy show, a sitcom or simply look for a few videos online.
4) Listen To Music- Simple but effective. Listening to music can lower your blood pressure, heart rate as well as anxiety. Go ahead and create a playlist of your favourite songs or music. And if you fancy, try to sing on the top of your lungs too!
5) Exercise- Exercising has too many incredible benefits. One of them is easing depression and anxiety. Deal with stress by exercising a few minutes every day. Ideally, 30 minutes a day is what you should aim for.



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5 Ways To Remove Stress Instantly

Change in voice or voice mutilation happens when the voice breaks that commonly occur when a person reaches puberty. Before puberty, almost all the girls and boys have the same voice pitch. But after puberty, a boy s voice deepens an octave and the girl s voice deepens only several tones. Therefore, it becomes easy to identify the gender through voice. 

Another type of change in voice is known as voice crack. It happens when a person unintentionally enters a higher voice pitch zone for a brief period of time. It may be due to singing, shouting, talking in noise, and several other reasons. Also, there are several medical conditions leading to voice break or hoarseness. 

Medical Causes for Change in Voice

Acute Laryngitis: In this, the hoarseness or voice loss starts suddenly. One of the reasons can be a viral infection that causes swelling of vocal cords. Staying hydrated and less talk can treat it. 

Chronic Laryngitis: It can cause acid reflux disease. Exposure to irritating smoke, infections of vocal cords, or asthma can be some of the reasons. It can be cured only through medication.

Laryngopharyngeal Reflux Disease: This problem causes a change in voice. Due to this disease, people may also suffer from swelling issues, a lump in the throat, hoarseness in voice, and throat pain. 

Voice Misuse: Excessively loud voice, prolonged talking, and inefficient voice use can cause a change in voice and also known as voice misuse. 

Risk Factors That Can Cause Voice Disorder

Aging, alcohol use, and allergies are some of the major reasons for the voice disorder. Apart from these, smoking and throat cancer also results in a change in voice or voice disorders. All these are highly risky causes for the throat and may result in long-time problems. 

Some other risk factors are thyroid, psychological stress, and neurological disorder. 

How to Treat Voice Disorder?

One can use an air humidifier to keep the air of the surrounding moist because breathing moist air is a simple solution to the problem.

Giving rest to voice is also a solution.

One must drink plenty of liquids to keep the throat hydrated.

One must avoid whispering and decongestants to take care of the throat.

One must avoid shouting for a long time.

Avoid staying in a polluted area for a long time.

Gargling the throat every day with lukewarm water is good.

Staying warm during winters is also necessary.

All these remedies are simple and can be tried comfortably. A simple change in voice can turn out to be serious if not taken proactive measures. Therefore, one must not ignore any small unintentional change in the voice.

Conclusion
One must consult ENT doctor immediately for any sudden change in voice and if the problem lasts for a long period of time. 



Change In Voice - What Can Cause It?

Do you get angry easily? Do you fume when something goes against your wish? Does your blood pressure rocket when someone tells you something that you don't like? Anger is a normal emotion of human psychology, but it is equally important to keep your anger under control. Just like any other emotion, anger too varies from person to person, and the circumstances. Uncontrolled anger can lead to mental and physical stress. It also causes stress on relationships and damages your health. Therefore, it is important to practice anger management exercises to control such extremes of emotions.

Here are some of the anger management tips that can help you control your anger:

1. Think before you speak: We often say something out of anger and then regret it later. This is a common condition that has been faced by almost everyone at some point of time. Do not say things abruptly without thinking. Always take your time and think over what you are about to say.

2. Express your anger once you are calm: Do not say things at the heat of the moment. Once you calm down, express your views on things that are bothering you. This will help you express better without hurting anyone.

3. Exercise: Regular exercise is one of the best tools to reduce stress. Light meditative exercises performed on a regular basis such as a morning jog or deep breathing can control your anger to a great extent.

4. Identify the specific cause: Instead of being grumpy about things that make you angry, try to find out the root cause of the issue and eliminate it, so that you don't have to face it again. Remind yourself that anger won't solve the problem and can only make situations worse.

5. Hold no grudge: Holding on to the negative feelings can only have a negative impact on your own health. Learn to forgive others. Forgiving not only keeps the relationship healthy, but also keeps you away from stress and negative emotions.

6. Practice relaxation tactics: When your temper reaches its height, put your relaxation tactics in action. A few tactics like deep breathing or repeating words to yourself like "Take it easy" or "Calm down" can actually calm you down during critical situations.

7.  Take a timeout: Take short breaks during stressful times of your day. This helps to release some of your stress and calm you down. You may also listen to music, take a light snack or do something that you like, to spend some time away from stressful conditions of your daily routine.

Best Ways To Control Anger

Depression can be caused because of many reasons. However, it can get worse or be triggered due to nutritional deficiency. However nutritional deficiencies and depression act in a vicious cycle. Depressed people often receive less or improper food which leads to malnutrition which again aggravate depression. Thus, both conditions should be treated simultaneously. Read further to know how:

Omega-3 fatty acids: An Omega-3 unsaturated fat deficiency can cause depression. That shows exactly how much fish, salmon, halibut or flaxseeds and walnuts we have to expend to be at an ideal level. These basic minerals lessen aggravation and take up a basic part in our mental health, particularly memory and disposition.
Vitamin D: Vitamin D deficiency is a noteworthy problem that specialists and general physicians perceive to be dangerous. This lack has been connected to depression, dementia and mental imbalance. The majority of our Vitamin D levels drop off during the fall and winter months, since daylight is the best source of vitamin D.
Magnesium: Odds are great that you are magnesium inadequate since a lot of people are. Sugar, phosphoric acid, perpetual anxiety, anti-infection agents and diuretics contain magnesium. Magnesium is infrequently alluded to as the anxiety counteracting agent.
Vitamin B complex: B vitamins like vitamin B6 and vitamin B12 have some great medical advantages, including decreased heart diseases and healthy skin and nails. Again, a vitamin B deficiency may affect your emotional wellness. Every one in four depressed or stressed woman suffers from vitamin B12 deficiency.
Folate: Individuals with a low folate level have just a seven percent reaction to treatment with antidepressants. Those with high folate levels have a reaction of 44 percent. That is the reason a lot of specialists are currently endorsing a folate called Deplin to treat dejection.
Amino acids: Amino acids are the building blocks of protein that help your mind work efficiently. An amino acid deficiency may make you feel slow, foggy, unfocused, and discouraged. Great sources of amino acids include meat, eggs, beans, seeds, and nuts.
Iron: Iron deficiency is truly common in women. Around 20 percent of the women and 50 percent of pregnant women are iron deficient. Just 3 percent of men are iron deficient. The most widely recognized type of side effect is the decreasing number of red platelets brought on by the lack of iron. The side effects include weakness, concentration issues and a foggy mind.
Zinc: Zinc is used by more proteins (a person has more than 300) than some other minerals. It is important to most of the body s systems. It also helps our stomach to determine what food items or nutrients to keep and what to dispose off.
Therefore, it is very important for a person to consume the right amount of nutrients that a human needs. Their deficiency not only causes depression, but also many other diseases and illnesses.

Nutritional Deficiency - Can it Cause Depression?

India is all set to celebrate its 75th Independence Day on 15th August 2021. This day marks the Independence of our country from the British. So, every year the Independence Day is celebrated throughout the country with great fervour. So, this Independence Day, let's take a pledge and abide by the fact that we will take up small measures to restore our health. Below are few healthy habits that we must follow.

Freedom to be ourselves: By having the freedom to be ourselves, basically refers to the idea of having certain choices without being bound by any kind of limits, social stigma or pressure. People should have the independence to do anything that they want to do. Going deep into it, it is basically having the freedom to grow and attain the level that people want to achieve, in an unrestricted manner. This would only be possible if one is allowed to make experiments with their choices.

Constant progress towards a fulfilling life: Today s world is filled with a variety of stress. We are always in a hurry to catch up with our goals and meeting our targets. So, in pursuit of all this, there is every possibility that we might lose out to make time for ourselves and our relationships.

So, this Independence Day, we must take a pledge and abide by the fact that we will take up small measures to restore our health and rejuvenate our relationships and this constant progress will enable us to achieve something big in life. Now let us talk about certain healthy habits that we must follow in order to be free from diseases or health problems.

Healthy breakfast: A nutritious and healthy breakfast is of utmost importance as it provides us with the much-needed energy to carry out our activities throughout the day. A healthy breakfast is one which includes fruits, eggs, a portion of oats or barley to have a great mix of protein, fat, vitamins, minerals and carbohydrates
A good night s sleep: Research has shown that a sufficient sleep at night is essential towards getting an efficient mind, as it helps to bring forth improvements in cognitive skills, sharpens memory and keep gastrointestinal disorders away. Ideal sleep hours for women should be 8-9 hours and for men, 7-8 hours should be ideal.
Fluid intake is important: Drinking 8-10 liters of water every day carry great benefits for one s health and well-being. Water helps to remove toxins, makes the skin glow and people don t feel dehydrated.
Exercising daily is good for you: Staying fit and healthy in this competitive world is a must. Fitness cannot be attained only having healthy food but doing exercise on a regular basis is also essential. So make sure to make time for working on your cardio, abs, legs, chest, so that on an overall basis, you are fit and fine. Walking, jogging, cycling and doing normal free hand exercises can help in attaining good health.
Avoid long gaps in-between meals: Generally, we tend to have three big meals, breakfast, lunch and dinner. In the midst of these three, the normal gap is of 5 to 6 hours, which often leads to a drop in our blood sugar level. Ideally, which should be avoided and in place, a habit of eating something healthy after every 2 or 3 hours should be adopted.
Restore your health with a cup of Green Tea: Green Tea has great health benefits as it is filled with antioxidants, which ensures brain to function better and thus lower the chances of getting plagued by cancer. It also makes the body system free from toxins. One cup of green tea in the morning or taking it even at the end of the day is ideal. Make sure not to have more than 2-3 cups every day as it can lead to stomach problems, restlessness and insomnia.
Wash your hands frequently: A number of diseases and health ailments spread from unhygienic habits and that is something which is in our control. We should encourage people around us, such as kids, household help, relatives to wash their hands from time to time. This will help us in controlling the spread of diseases.
The above-mentioned habits are only indicative, however, there are many more that we should adapt according to our health requirements.

Independence Day Special - Let's Take A Pledge To Stay Healthy & Embrace Healthy Habits!

Chronic health disorders like schizophrenia affect not only the patient, but also the life of their care givers. Though schizophrenia can be treated to improve the patient's quality of life, it cannot be cured. Hence, it falls on the care giver's shoulders to watch out for symptoms of this disease and manage the person and their disorder. What should one do in such a case?

1. Educate yourself: the first step towards looking after a person with schizophrenia is to know the symptoms of the disease. With treatment, these may become better or worse so if you notice any change in the symptoms, bring it to your doctors notice at once.

2. Reduce stress: your goal as a schizophrenic person's caregiver should be to give them a calm environment and boost their confidence. Stress has a negative effect on all people and in schizophrenics this effect is much worse. Hence reduce stress and create an effective support system and structured environment for your loved one.

3. Do not ask the patient to change'his reality: when a person is suffering from schizophrenia, you should not force them to change their behaviour and reality, in order to adjust in the society at large. You should rather support the patient to accept his reality, to be at peace, since there is a very strong genetic component involved in its aetiology. Also, it is important that, both the patient and the family in particular should opt for regular counselling sessions.

4. Regular exercise: schizophrenics need not be cooped up in the house all day. Encourage the patient to go outside and exercise regularly. Exercise reduces stress and produces endorphins that make a person feel energized and happy. This should be complemented by a healthy diet. Minimize the amount of carbs and sugar intake and increase the amounts of omega 3 fatty acids in the patient's diet.

5. Join a support group: joining a support group is a very good idea for both the patient and the caregiver. For the patient, this provides a form of social interaction and for the caregiver is a platform to meet people with similar first hand experiences

6. Encourage treatment: convincing a schizophrenic person to seek treatment can be quite challenging. Suggest treating symptoms of the disorder such as insomnia and lack of energy rather than the disease itself to make the patient feel more comfortable. Give the patient options to choose from to make them feel more in control of the situation.

7. Monitor medication: once the treatment has started, ensure that the patient sticks to the prescription. Maintain a regular schedule by using weekly pill boxes and alarms. Also keep an eye on the possible side effects of these medicines. Ensure that your doctor has a complete list of medicines that the patient takes so that there is no chance of medicines interacting negatively with each other.

8. Prepare for crisis situations: it is always a good idea to have an emergency plan in place. Keep emergency contact details of all the doctors and therapists at hand along with the address and phone number of the closest hospital. Share your situation with friends and family so that in case of an emergency, they can be relied upon to take care of your children and other dependants.

Living with Schizophrenia

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