Stress happens when the demands placed on you are too much and cause a burden on you, for example, work, school or relationships surpass your capacity or ability to adapt. Sometimes stress can be a little beneficial in the form of a support that gives the drive to some people to get their work done on time and meet due dates and deadline. However, an extraordinary measure of stress can create health and well-being issues. They can lead to problems in cardiovascular and central nervous systems and take a serious emotional problem.

Untreated and chronic stress can bring about serious health conditions including tension, sleeping disorder, muscle pain, hypertension and a weak immune system. Stress can fuel other diseases and disorders, for example, heart diseases, depression and obesity most of the times. By discovering positive, healthy and solid ways to oversee stress as it happens, a significant number of these negative wellbeing outcomes can be decreased. Here are five effective ways to manage stress:

Take a break from the stress: It might appear to be hard to divert yourself from a major work schedule. However, when you give yourself consent to step away from it, you let yourself have sufficient energy to accomplish something else, which can help you have another viewpoint or practice methods to feel less stressed. It is critical not to ignore the stress factor. However, even twenty minutes to yourself is useful.
Workout: Exercise benefits your emotions and brain along with your body. We continue finding out about the long term advantages of a normal exercise schedule. In any case, even a ten or fifteen-minute walk, run, swim or yoga session during an unpleasant time can give a quick impact that can keep you going for a few hours.
Laugh and try to stay happy: Our brains are interconnected with our feelings and outward appearances. When individuals are stressed, its shows up on their face. So laughter can alleviate some of that pressure and enhance the circumstance.
Get social backing: Try to call a friend or send an email to someone regarding your problems. When you impart your worries or sentiments to someone else, it helps calm the stress. In any case, it is critical that the individual whom you converse with is somebody whom you trust and someone who can understand and accept you. In case that your family is the stressor, for instance, it may not ease your stress in which case, you may need a friend.
Meditate: Meditation and prayer can help the brain and body to unwind and concentrate properly. It can help people see new points of view, create self-sympathy and forgiveness. While practising meditation, individuals can discharge feelings that may have been bringing about physical pain. Much like a workout, research has demonstrated that practising meditation can prove to be very helpful.

5 Effective Ways to Manage Stress

If people understood the benefits of laughter and it could be packaged and sold in bottles, then it would sell the most. Laughter and humour is contagious and easy to  make and use. It has many therapeutic benefits besides just enjoying a good joke. When laughter is shared, it binds people together and increases happiness and intimacy. Laughter also triggers healthy physical changes in the body. Humor and laughter strengthen your immune system, boost your energy, diminish pain, and protect you from the damaging effects of stress. 

A. Laughter is good for your health:
1.Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
2.Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
3.Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
4.Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems. 

B. The link between laughter and mental health:
1.Laughter dissolves distressing emotions. You can’t feel anxious, angry, or sad when you’re laughing. You will feel lighter, happier and confident.
2.Laughter helps you relax and recharge. It reduces stress and increases energy, enabling you to stay focused and accomplish more. It has the capacity for a person to be in touch with the present and bounce back faster from problematic situations.
3.Humor shifts the perspective, allowing you to see situations in a less serious light. You will be able to see your own mistakes as errors of judgement, learn from them and move on. You will feel less anxiety and panic reducing your heart rate and muscle tensions.

Shared laughter is one of the most effective tools for keeping relationships fresh and exciting. All emotional sharing builds strong and lasting relationship bonds, but sharing laughter and play also adds joy, vitality, and resilience. And humor is a powerful and effective way to heal resentments, disagreements, and hurts. Laughter unites people during difficult times.

C. Humour improves your Social Relationships
Incorporating more humor and play into your daily interactions can improve the quality of your love relationships— as well as your connections with co-workers, family members, and friends. Using humor and laughter in relationships allows you to:
1.Be more spontaneous. Humor gets you out of your head and away from your troubles.
2.Let go of defensiveness. Laughter helps you forget judgments, criticisms, and doubts.
3.Release inhibitions. Your fear of holding back and holding on are set aside.
4.Express your true feelings. Deeply felt emotions are allowed to rise to the surface. Its easier for others to take constructive feedback when sandwiched between something light and positive. 

D. Making opportunities to laugh together:
1.Watch a funny movie or TV show.
2.Go to a comedy club.
3.Read the funny pages.
4.Seek out funny people.
5.Share a good joke or a funny story.
6.Check out your bookstore’s humor section.
7.Host game night with friends.
8.Play with a pet.
9.Go to a “laughter yoga” class.
10.Fool around with children.
11.Do something silly.
12.Make time for fun activities (e.g. bowling, picnics, games) 

However, it is important to keep in mind that you don’t laugh at someone or in their absence. Don’t resort to sarcasm and witticism, which is not clean humor and showing sensitivity towards other people’s sentiments. So take out your laughter arsenal and get ready to shoot.








LAUGHTER: THE BEST MEDICINE

Post-traumatic stress disorder or PTSD is regarded as an extremely distressing condition arising after experiencing a traumatic event. It affects about 3 percent of the population around the globe and the symptoms affecting the individuals are more or less similar.

Many people affected by this psychological disorder are also vulnerable to developing various mental illnesses such as drug and alcohol abuse, phobias, and sleep and eating disorders. Since the patients often have a tendency to develop nutritional habits, nutritional therapy for PTSD can have proven to be very helpful in relieving the symptoms.

  Having the right diet
It has been pointed out by the experts that dietary changes are crucial for managing the symptoms of PTSD since the anti-inflammatory diet, such as a Mediterranean diet inhibits the intake of processed and refined foods. Patients are encouraged to take good amounts of legumes, vegetables, olive oil, unrefined cereals, and lean meat along with a moderate amount of dairy products. It is suggested that they should have locally produced food and organic food so that it can reduce a person s exposure to agricultural as well as environmental toxins.

During the 1940s, research has been carried out to find out about the effectiveness of the Mediterranean diet for reducing the effects of PTSD. It is shown to improve the quality of life of an affected individual. It is worthwhile to mention here that the modernization of the food industry has exposed it to various types of processing and refining techniques which incorporate toxins and snatch away the inherent goodness of different foods. Thus, it has become difficult for a person to have an anti-inflammatory diet in the true sense of the term. However, a nutritionist can guide a patient in adopting the fundamental principles of the Mediterranean diet along with a more active lifestyle to reduce inflammation and symptoms of PTSD.

  Importance of specific anti-inflammatory nutrients
Individuals suffering from PTSD are prone to have chemical imbalances and therefore, it is important to point out that the areas where immediate additional or intensive support is needed. Most nutritionists focus on the significance of Omega 3 and curcumin for relieving the symptoms of PTSD.

Omega 3 fatty acids not only exhibit anti-depressant and anti-inflammatory effects but also play a critical role in monitoring neurogenesis. On the other hand, curcumin, which is a polyphenol available in turmeric root is regarded as an effective compound for PTSD owing to its antioxidant, anti-inflammatory, monoaminergic and neuroprotective effects which are all directly related to the disease.

To conclude, it can be said that post-traumatic stress disorder is a complicated psychological disorder which involves potential biochemical and physiological dysfunctions in numerous types of mechanistic pathways. In many cases, individuals seek dietary interventions without any formal treatment and find it helpful in offering desired results. However, it is best to consult a specialist before things go out of hand.

Here Is What You Must Know About Nutritional Therapy For PTSD!

Anxiety is a very normal emotion, which gives rise to feelings of nervousness every now and then. An anxiety disorder is a serious medical condition in which people experience a high degree of distress and mental trauma, which causes difficulties in leading a normal life. People suffering from this medical condition experience high levels of anxiety and nervousness almost all the time. Here are the symptoms that indicate you're suffering from anxiety disorder.

1. Excessive worry - This condition persists if you worry about the day to day activities a bit too much on a regular basis. It is identified when you start taking too much stress about very petty things, which tends to affect you in an adverse manner. A noticeable sign of excessive worry can be too much fatigue.

2. Sleep problems - Problems falling asleep at the right time and problems in maintaining a sound sleep are two signs that indicate you have an anxiety disorder.

3. Irrational fears - This symptom is not generalized; instead, it is specific and subjective in relation to a particular thing or situation. The fears that are experienced under this category are sudden and unexpected in nature and there is no fixed rationale behind these fears.

4. Muscle tension - Muscle discomfort and pain is one of the leading physiological causes of an anxiety disorder. The pain felt is chronic and pervasive, and is very common among people facing situations of anxiety. If you are exposed to constant periods of anxiety, you will experience fatigue, muscle pains and unwillingness to work.

5. Chronic indigestion - Problems related to the digestive system are also a sign of anxiety disorder. In this case, you may face constant digestive problems accompanied by a common disorder called IBS (Irritable Bowel Syndrome). IBS refers to an anxiety situation in the digestive tract, which is characterized by stomach aches, cramping, bloating, gas, constipation, and/or diarrhea.

Apart from the above-mentioned symptoms, other symptoms of an anxiety disorder include stage fright, self- consciousness, panic attacks, memory flashbacks, perfectionism, compulsive behaviors, self- doubt, and such others.



How to know if you have an anxiety disorder?

Post-traumatic stress disorder (PTSD) is an abnormal condition of the mind that develops when a person is exposed to certain traumatic events in life such as accidents, sexual assault or warfare.

The major symptoms of PTSD are:

Reliving the traumatic experience over and over again; this leads to severe and long-term mental distress.
Recurring dreams about the events.
Provocation of traumatic thoughts by the slightest event that causes distress to the individual.
Avoiding memories and thoughts that might remind them of the event.
Developing a negative view of themselves and the world.
Developing social or specific phobias.
Treatment

Medication and antidepressants: Medicines such as paroxetine, sertraline and selective serotonin reuptake inhibitor (SSRI) help the individual address insomnia related problems that occur due to PTSD and suppress nightmares.
Psychotherapy: This form of therapy is used to cure both mental health conditions (such as obsessive compulsive disorder, anxiety and depression) as well as emotional problems that result from PTSD. Skilled mental health experts are needed for this form of treatment to be administered. They would listen to each individual patiently and provide effective strategies to give solutions to the problems. Some of these therapies are:
Cognitive Behavioural therapy: This therapy enables the individual to adapt to changes and recognize thought patterns which lead to irrational and negative behaviour and actions.
Exposure therapy: This therapy causes the affected individual to first become anxious by exposing him/her to the traumatic memories, situations and objects by simulating them. The therapy helps the person to overcome his/her fears and become comfortable in the same environment that had previously caused fear and anxiety.
Group therapy: This popular and effective form of therapy allows the individual to share his/her feelings, fears and thoughts with a group of people who have themselves experienced similar trauma in their lives. Sharing such experiences helps reduces stress levels.
Some Self-Help and Coping Tips include:

Avoiding situations that cause PTSD can worsen the condition. Hence, the individual should try to embrace and face such situations boldly.
PTSD can result in loss of motivation and stress. Try utilizing your time in socialising, indulging in certain or even exercising for that matter.
Taking some time out to relax and having fun is very important. This calms the body and mind, thereby improving one s mood.

PTSD - 6 Major Signs + Treatment

Life has its ups and downs, but often we hold on to the downs for much longer than the actual event. While the trigger or anger, pain and hurt are beyond our control, the amount it can affect us is well within reach. Here are a few ways to cope better with emotional upsets.

Give yourself a window to be upset: Be realistic and give yourself a time frame to give in to your emotions. Whether, angry, sad or frustrated tell yourself that you have only 1 day to be upset. In a way, this will diffuse the anger and frustration and once this time is over, you can start planning ahead.
Take responsibility: Try analysing what you may have done to make the other person react in the way he or she did. Focus on what you could have done better and you will find yourself feeling more empowered.
Get physical: Exercise and other forms of physical activity decrease stress hormones and increases the productions of endorphins or happy hormones that elevate the mind. Exercising also gives you time to focus on yourself without distractions.
Express yourself: Whether it s through art or writing, find an outlet for your emotions. This keeps it from being bottled up inside and gets the pain and frustration out of your system.
Breathe: Breathing techniques like ujayii and anulom vilom can help calm the mind down when it is troubled and upset. These breathing techniques also keep your emotions from escalating.
Get company: It is never a good idea to isolate yourself when you re feeling blue. Instead, find people who you can open up to and share your thoughts with. This will give you a fresh perspective on what is going on.
Look at both sides: No event is ever completely bad. No matter what may be troubling you look at both the good and bad sides of it. This can help minimise your loss and make it easier to let go of the problem.
Do something different: The best way to get your mind off something is to give it something else to focus on. If you re troubled by something that happened at work, go for a drive or play a sport. Similarly, if you re having relationship trouble, go out with a few friends or read a book to take your mind off it.
Visualize: Imagine the person or the event that is upsetting you as an object in your mind and visualise it melting away. Remind yourself that the anger or frustration you are feeling is worse than the person or event itself.
Clean up: Organise your desk, your room or start cleaning up space around you. This will take attention away from whatever is troubling you and give you something to do.

Are You Emotionally Upset? 10 Ways to Get Over it!

Don't wait any longer, manage your Stress Treatment online with a Lybrate doctor today

Consult for Stress Treatment - Online and Easy!

FilterClear All

COMMON SPECIALITIES

COMMON ISSUES