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You may feel there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. Stress and anxiety negatively impacts your health as it makes you prone to diseases, the most common ones being high blood pressure and diabetes. Yes, you have more control over stress than you might think. Stress management is all about taking charge: of your lifestyle, thoughts, emotions, and the way you deal with problems. No matter how stressful your life seems, there are steps you can take to relieve the pressure and regain control.
There are many ways by which you can deal with stress:
- Identify the sources of stress in your life- It’s easy to identify sources of stress following a major life event such as changing jobs, moving home, or losing a loved one, but pinpointing the sources of everyday stress can be more complicated. It’s all too easy to overlook your own thoughts, feelings, and behaviors that contribute to your stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.
- Eat healthy, eat right- Make sure the meals you eat are nutritious and well balanced. It is essential that the foods should be a wholesome mix of carbohydrates, protein, fats, Vitamins and minerals. Focus mostly on whole foods rather than refined foods and include plenty of vegetables and fruits in your diet.
- Give peace a chance- Meditation, when practiced on a regular basis, has been shown to cut down stress levels significantly. It helps in restoring your emotional well-being and increasing self-awareness.
- No more glug glug- Although a glass of some good old red wine or Chardonnay twice a week definitely lifts your spirits, excessive alcohol consumption and making it a habit you cannot do without can mess with your brain and cause panic to set in once the effects of alcohol wear off. Apart from all the other serious health complications, it is known to aggravate stress and anxiety once the “high” of alcohol recedes.
- See the lighter sides of life- Try to see the lighter side of things in life; remember everything in life doesn’t warrant seriousness. Realize that you can’t control each and every thing, so stop trying to and just go with the flow.
- Reach out! Be in the thick of things- Talk to people, volunteer or play team sports as these can help uplift your mood and make you feel better. It acts as a support network that can help you manage stress.
- Get moving- Physical activity plays a key role in reducing and preventing the effects of stress, but you don’t have to be an athlete or spend hours in a gym to experience the benefits. Just about any form of physical activity can help relieve stress and burn away anger, tension, and frustration. Exercise releases endorphins that boost your mood and make you feel good, and it can also serve as a valuable distraction to your daily worries. If you wish to discuss about any specific problem, you can consult a psychologist and ask a free question.
An intense fear for anything is called as phobia. Fear and phobia are different to explain in simple terms person feeling anxious and nervous while doing something is fear and failure to attempt to do the work and staying back is phobia. In phobia they have intense fear that make the person to always keep away from exposing to the situation.
The most common symptoms of phobia are:
Trembling or shivering and shaking of body.
Rapid breathing or sometimes difficulty in breathing
Increased heart rate and chest tightness.
Hot or cold flushes
Psychological or emotional effects include:
Anxiety and fear
Detachment from self and environment
Looking for ways to escape from facing the situation
Going crazy or sometimes even loss of control
Overacting to avoid facing the situation.
Consider for treatment and self help of phobia if you have most of the above symptoms in an extreme state. Intense fear, anxiety, interference or avoidance of normal routine and phobia for at least more than 6 months needed to be treated with utmost care.
Treatment and Self help:
Identify your fear level and intensity really helps you to work for the ways to relieve from phobia. Identify the symptoms you experience during fearful situation and work on it to overcome the symptoms.
Learn and practice deep breathing relaxation technique and practice to do few simple deep breathing relaxation exercises.
Face the negative thoughts with courage. In phobia you may overestimate the fearful situation and underestimate your potential to overcome it. Challenge your negative thoughts is the good way of self help.
Make yourself prepared and expose yourself to the fearful situation.
Frame your frame ladder and try to climb each ladder with utmost care and confidence.
- Practice regularly. The more you practice exposing to the situation sooner you get relieved from the fear and phobia. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.
Depression takes the joy out of all your activities, and can make merely getting through a day feel overwhelming. It is very common to be upset for some time and most people recover from this feeling and start smiling again in a short span of time. But, if you or any of your loved ones are almost always very sad and this spirit is affecting your daily life considerably, then chances are you might be undergoing a phase of depression.
To tackle it, it is important to understand and know you are depressed. Awareness is crucial to deal with the condition:
- Sudden variation in weight or appetite: If you suddenly find that you've lost or gained a significant amount of weight without any substantial reason, then chances are high that it is happening because of your depression.
- Anger or irritated mood: Having a low level of tolerance, getting angry quickly or always being in an irritated mood can be a prominent sign of depression.
- Feel tired: When the body does not get adequate sleep, you begin the day feeling tired. Thus, depressed people often feel fatigued and complain of a number of muscle and joint pains. This is because the body has not had enough time to regenerate cells during the night. This is usually complemented by complains of persistent headache and stomach aches, both of which are emotionally connected to the way you feel.
- Cultivation of a pessimistic approach about everything in life: You feel a sense of hopelessness and that your situation in life will always be the same without any improvement is a sure shot sign that you are suffering from depression.
- Irregular sleep pattern: Your sleep quality is very closely related to the way you feel. Depressed people often suffer either from insomnia or oversleeping. Depressed people can have trouble going to sleep as well as staying asleep. This can cause drowsiness and lethargy during the day. Sleep apnea is also linked with depression.
I got married 2 month's before arranged marriage I am govt employee I wish to see my wife as my mother and my wife got pregnancy also recently. My problem is, My wife depends on me for small works also as I am employee it is becoming difficult to manage in home and office parallel if I didn't do she becomes serious on me and cries and she says you should listen as I said, So I request doctors please give advice how to make my life beautiful?
Somatic symptom disorder is when you put so much focus on symptoms such as pain or fatigue that you have trouble functioning or experience severe emotional distress. You will be visiting the doctor a lot, completely unnecessarily and will waste a lot of money when you have no major health concerns. However, there are treatments, which can help you cope with this problem. Read further to find out what they are:
- Worrying excessively about an illness, which has not yet occurred
- Frequent health care visits
- Fear of physical activity damaging your body
- Fearing that the evaluation of doctors is not adequate
There are many more symptoms, which may indicate that you are suffering from somatic symptom disorder. However, the most important way of telling whether someone is suffering from somatic symptom disorder or not is to see whether the patient is overly worried about a physical problem, which has not yet occurred. One of the first steps in making sure that this does not happen is finding out what causes the problem and preventing it. Here are the causes of somatic symptom disorder.
Causes: As with other psychological disorders, the exact cause of somatic symptom disorder is not yet known. However, there are a number of factors which may increase the risk of it, such as:
- Genetic and biological factors: These as well as an increased sensitivity to pain are some of the factors, which you have no control over.
- Environment you grew up in: Just like the genes you have, the environment you grew up in and your family influence will have a major impact on whether you develop the condition as well.
- Problems processing emotions: When people have problems processing emotions, their physical symptoms seem like a bigger problem than they actually are.
Treatment: Luckily, there are treatments for this disorder as well, which include.
- Psychotherapy: Psychotherapy is the most common treatment used to help people with somatic symptom disorder.
- Medications: Since depression and pain often occur when a person is suffering from somatic symptom disorder, antidepressants can be given as well.