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Stress Tips

How to Wake Up Happy Every Morning?

Gautam Clinic Pvt Ltd 91% (7785 ratings)
Sexologist Clinic
Sexologist, Faridabad
How to Wake Up Happy Every Morning?

Life provides numerous challenges that complicate our road to happiness. Whether it be job stress, trouble at home, or illness, it can be difficult to remain positive and begin each day with optimism and energy. Yet time and time again, studies reflect that how you begin your day has a significant impact on your productivity and success. Set yourself up for success by learning to begin your day on the right note. You may benefit from consulting these general strategies on how to wake up smoothly.

  • Go to bed at a reasonable time- The first step to waking up well in the morning is getting to bed the night before. Experts say adults should aim for between six to eight hours nightly, so organize your evening activities around getting a full night sleep. Additionally, experts also recommend finishing the use of electronic devices at least an hour before bedtime to give your brain time to shut down and prepare for sleep.
  • Don't sleep with the lights on- Other than making it difficult to attain sleep, research indicates that when we sleep or dream in mild to moderate light, we restless and wake up feeling more depressed than we ordinarily would. This includes sleeping in light generated by TVs, computers, nightlights, and streetlights, which have all have been shown to negatively impact the mood of sleepers. Try a sleeping mask or blackout curtains to block out light while you sleep.  Exposure to light interferes with our body's production of melatonin, which is a hormone that helps control your sleep and wake cycle. Dimming your lighting as you're preparing for bed and making your room as dark as possible can help keep your melatonin production on track.
  • Clear your mind with relaxation techniques- Meditation, deep breathing, or progressive muscle relaxation are ways to help calm anxiety, tension, or troublesome thoughts that might keep you awake. Try incorporating one or more of these practices into your nighttime routine.
  • Sleep on your right side. Want to enjoy peaceful dreams and wake up in a good mood? Researchers have discovered that sleeping on your right side increases the chance that you will have positive dreams and also decreases the likelihood of mood dysfunction throughout the day. Having trouble keeping your sleep posture on the right side? Consider purchasing a body pillow. Having it on your left side will shape your sleep posture and prevent you from rolling to the left.

Design your room to be conducive to sleep. Do you live near a busy intersection with lots of noise? Does your bedroom window face the sunrise or street lights? Purchasing light-blocking curtains and getting a white-noise device are only a few of the ways you can create a better environment for deep sleep.

  • Install a ceiling fan. These can create white noise and also circulate air in a stuffy room.
  • Decorate with soothing colors. Repaint if necessary.
  • Use ambient lighting, as opposed to overhead lighting, when possible. Lamps are a good source for this, but recessed lighting inside wall molding is also an option. Dimmer switches can also create the right light level.
  • Choose the right alarm clock. To ensure waking without shock or grogginess, consider an alarm specially designed to wake you gradually.
  • Install an air purifier. For allergy sufferers, this is essential and will result in vastly improved sleep quality.
  • Consider a foam mattress. Especially if you sleep with another person, foam mattresses are great at isolating movement so it doesn't wake the other person.

Remember that beds are for sleeping. Research has shown that using your bed for activities like reading or watching movies can prevent sleep and create an association with stimulation rather than rest.

Let go of your worries. If you find yourself having difficulty sleeping due to worries about your day, consider keeping a journal. Earlier in the day, ask yourself "What keeps me awake at night?" and write down the things that are on your mind.

  • Keep a notepad by your bed to record intrusive thoughts that wake you up during the night.
  • Take stock of accomplishments. One way of helping gain closure and foster reassurance is to write down what you've accomplished during the day.
  • Create a to-do list for the next day. Instead of lying awake, trying to remember what needs to happen tomorrow, create a list before going to bed. This helps you get closure on the current day while dialing back on the pressure to remember everything at once.
  • Try preparing for the next day before you go to bed. Lay out your clothes, pack a lunch, and assemble everything you'll need for work or school the next morning. This can help ease stress in the morning, and you'll feel better getting into bed know it's already been done.
2 people found this helpful

How To Deal With Emotional Problems?

Dr. Juhi Parashar 95% (5060 ratings)
Masters In Clinical Psychology
Psychologist, Lucknow
How To Deal With Emotional Problems?

Emotional problems make direct tasks and simple errands harder. High feeling, bubbling disappointment and hurt emotions motivate the person. Certain people become very protective. Protectiveness causes us to pry on others. Others might want to disconnect completely and resolve issues in a different manner. A great many people manage their emotional issues by opposing, quelling and overlooking them. At this point, your brain feels uneasy and you end up making rash decisions.

However, there are ways to deal with emotional problems. These are as follows:

  1. Be aware: Try to stay active and be aware of solid feelings and sentiments. Work on improving them as they show up and quickly misidentify with them. Advise yourself that you are not your feelings and that they are only temporary.
  2. Use labeling: Utilize naming. Research has demonstrated that naming and surveying a feeling changes the feeling into a subject of examination and consequently diminishes its power on you. So in case you are feeling furious, essentially let yourself know that this is you being angry and you will in all probability see that the force of the inclination instantly drops.
  3. Get curious: Rather than opposing the emotions and sentiments, get inquisitive about them. Focus on how they affect you. Where in the body do they show? How do the diverse muscles in your body feel? How is your breath? Hold your emotions and sentiments in present mindfulness and simply let them do their thing without judging or sticking to them. Utilise the possibility of your brain as the sky and your emotions and sentiments as clouds that are passing by.
  4. Face-to-face interaction: Up close and personal social interaction with somebody who thinks about you is the best approach to quiet your nervous system and calm anxiety. It additionally relieves stress-busting hormones, so you will feel better regardless of the possibility that you cannot change the upsetting circumstance itself. The key is to collaborate with somebody who is a decent audience or someone you can consistently talk with face to face, or who will hear you out without a prior motivation for how you need to think or feel.
  5. Exercise and meditation: The brain and the body are inherently connected. When you improve your physical well-being, you will consequently encounter more prominent mental and enthusiastic betterment. Physical movement likewise discharges endorphins, intense chemicals that lift your state of mind and make you happy. Normal exercise or action can majorly affect mental and enthusiastic medical issues, mitigate stress, enhance memory, and help you to rest better.

In case that you continue facing this frequently, you will soon find that your relationship with your mind will begin to change. You will build up an intense metacognition (the capacity to face your reasoning) which helps you to handle your emotions and feelings in a great manner.

330 people found this helpful

Stress Leads To Indigestion!

Dr. Akanksha Tayal 95% (3348 ratings)
BHMS
Homeopath, Delhi
Stress Leads To Indigestion!

The main reason behind indigestion is stress due to which relapses occur -

* Do exercise 5 days/week for 40 min (including breathing exercises).

* Discuss about your problems with doctor or friends or family members.

* Stop overthinking and live happily.

* Never drink water after meals atleast for 40 min.

* Always drink water with sips.

3 people found this helpful

Constant Fatigue - Dealing With It!

Dr. Harshita Sethi 92% (192 ratings)
MD - Ayurveda, CIY, Guru Shishya parampara, BAMS
Ayurveda, Gurgaon
Constant Fatigue - Dealing With It!

There are many factors involve for feeling of lack of energy all the time, for some of those, we are responsible and for others not taking proper care of mother nature is the cause and we put blame on our environment, of course lack of nutrition due to poor soil, artificial fertilizers, GMO seeds, cold storage, air, water, food pollution, radiations all around us are the major reasons but lack of physical activity, fast-paced life, not dealing with stress properly are also main causes in feeling of constant fatigue.

Time is now to ponder and start taking care of ourselves and our environment.

Anxiety Disorder And sexual Dysfunction - Relationship!

Dr. N A Khan (Unani Specialist) 90% (818 ratings)
Doctor In Unani Medicine(D.U.M.B.I.M)
Sexologist, Delhi
Anxiety Disorder And sexual Dysfunction - Relationship!

 

The Relationship Between Anxiety Disorders and Sexual Dysfunction. Anxiety can be defined as a feeling of apprehension and fear characterized by physical, psychological, and cognitive symptoms. In the context of stress or danger, these reactions are normal.

4 people found this helpful

Walking And Its Benefits!

Gautam Clinic Pvt Ltd 91% (7785 ratings)
Sexologist Clinic
Sexologist, Faridabad
Walking And Its Benefits!

 Walking is one of the best low-impact exercises, and it's also one of the cheapest and most convenient ways to get healthier; however, many Americans walk less than half of the daily recommended steps. Walking can reduce your risk of heart disease and cancer while reducing chronic pain and stress.

Warm up your body. Warming up your body by starting slowly when you walk will reduce over-exertion on your muscles. This can help you walk longer, and at a better pace. Try to warm up by walking slowly for five to 10 minutes at the beginning of the walk.

  • This will loosen up your muscles and get them ready for exercise. To warm up do the following for 30 seconds each: Make circles with each ankle; swing each leg; make slow circles with your hips or legs; make arm circles; march in place, and swing your legs back and forth.
  • Similarly, cool down at the end of your walk by slowing down for 5 to 10 minutes. After you cool down, stretch your muscles gently.
  • Warming up properly can help you avoid walking injuries, such as strained muscles.

Improve your walking posture. When walking, try to use purposeful movements when you stride and pay attention to your posture. Make sure you have good, erect posture. Try to look 12-20 feet in front of you as you walk.

  • Walk with your head up, while looking forward. Don’t look down at the ground constantly as you walk, which could strain your neck.
  • Relax your neck, shoulders, and back. Although your posture should be strong, your body should not be held too stiffly as you walk.
  • Swing your arms with a slight bend in the elbows if you want. Tighten your stomach muscles, and don’t arch your back forward or backward.

Walk heel to toe. When walking, you should step forward with your foot. Let your heel land on the ground in front of you. Then, roll your foot forward, transferring your weight to the ball of your foot. With your other foot, raise your heel, push your foot off the ground with your big toe, and repeat the first process.

  • Walking is different from running. Your feet should never lift off the ground completely at the same time.
  • Find a stride that's comfortable for you. If you're losing track of the heel-to-toe motion, and aren't rolling your feet consistently, you may need to slow down.

Straighten out your legs if you have tight hips or hamstrings. If you sit too much, you may have a tendency to always bend your knees while walking. This usually means that your hip flexors and hamstrings are too tight. As you walk, make a conscious effort to straighten out your legs.
Avoid hyperextending your knee. Hyperextending your knee means moving your knee backward slightly when standing or walking. Some people may have a natural tendency to hyperextend their knees, but hyperextending your knee can cause increased stress to your joints. When walking, be conscious of your knees to avoid hyperextending them.

  • Maintain a slight bend in your knee when walking, especially if you're prone to hyperextending your knee when standing. This will feel strange at first, but eventually, your knees will adapt.
  • Go slowly upstairs, moving in slow and deliberate motions.
  • Avoid wearing heels too frequently, as this can encourage knee hyperextension.

Walk at a fast clip. To get the greatest health benefits from walking, try to walk at a slightly faster pace than a mere stroll. Strive to walk with quick, not long, steps.

  • Walking should be a moderate-intensity aerobic activity. This means that you’ve broken a sweat and your heart rate has risen.
  • How can you tell if you’re walking fast enough? You should be able to talk but not sing a song while you’re walking.
  • Three miles per hour is a good pace if you’re walking to improve your health. If you’re walking to lose weight, pick up the pace to 4 miles in an hour, which is a 15-minute mile.

Make walking a habit. Try to build more walking into the course of your regular day whenever possible. If you get into a routine, you’ll soon see the steps and health benefits adding up.

2 people found this helpful

Acute Stress Disorder - How To Manage It?

Dr. Pratibha Sharma 90% (10 ratings)
Diploma In Clinical Psychology
Psychologist, Dehradun
Acute Stress Disorder - How To Manage It?

What is Acute Stress Disorder

Acute stress reaction usually happens when some stressful events occur. Acute usually indicates that the symptoms occur quickly and do not last for a long time. Symptoms such as anxiety and stress occur when exposed to stressful events. It is believed that acute stress disorder occurs after unexpected crisis like traumatic events, serious accidents, domestic violence, sexual assaults or sudden bereavement. Acute stress reactions are commonly seen in people who have experienced major disasters or terrorist incidents.

Symptoms of Acute Stress Reaction

Symptoms of the condition develop very quickly - within minutes to hours in response to a stressful condition. Some of the symptoms are:

-   Anxiety, mood changes, emotional trauma (ups and downs), poor concentration and sleep, irritability and the desire to be alone

-   Unpleasant recurrent dreams

-    Avoiding situations and people who may cause anxiety and stress

-   Emotionally numb

-   Nausea, palpitations, headaches, abdominal pain, difficulty in breathing and chest pain are usually caused by the stress hormones like epinephrine.

Management of Acute Stress Disorder

Generally treatment is not required as the symptoms go when the stressful episode is over. Talking to family and friends or understanding the symptoms is helpful. Some people might experience extended symptoms. The following can be done:

Cognitive Behavioral Therapy (CBT): This is the therapy where a person can talk to an experienced therapist to understand the patterns and the triggers that charge the problem. The aim of the therapist is to change the way a person thinks and help him avoid the thoughts and be more realistic and calm. Usually when CBT is used for acute stress disorder patients then it is termed as trauma focused CBT.

Counselling: This is usually done when the symptoms are more severe or persistent. It is helpful as it helps to explore the way to deal with the stress and its symptoms. Psychiatrists help by counselling the people and also there are many online resources, which might be helpful.

 

3397 people found this helpful

How Ayurveda Helps Manage Stress?

Dr. Mohd Yameen Khan 84% (56 ratings)
B.U.M.S
Ayurveda, Bulandshahar
How Ayurveda Helps Manage Stress?

Stress is a very harmful all inclusive component of the human kind and can be good for us at times so that we can meet deadlines, but an excess of stretch can be very hurtful and can trade off our health physically, rationally, and emotionally. Depression is a very common and primarily created by stress.

When we are bearing overabundance of stress, numerous frameworks in the body can be adversely influenced: the digestive framework and metabolic system, the cardiovascular system, the musculoskeletal framework, the nervous system and the immune system. Excess stretch can likewise affect our mental and emotional health, our relationships with others and additionally the well-being of our bones and make us age faster.

Ayurveda offers a wonderful point of view on stress and depression management. Here are a few natural and Ayurvedic ways that can help relieve stress and depression:

  1. Basil leaves with Yogurt: Take ten or twelve basil leaves and blend them into yogurt. You can also add sugar to make it tastier. Blend this mix nicely to make a paste. Drink this paste to help get rid of stress.
  2. Fenugreek Seeds: Fenugreek seeds are the best type of herb to cure numerous kinds of diseases and infections. It is additionally extremely helpful during stress and depression. You can use it and feel its benefits. 
  3. Take Chamomile teaYou can have chamomile tea. It is a successful treatment for depression. It can soothe your body from the inside and also help you sleep.
  4. Lemon Balm: Put on lemon balm to dispose off the tension and any kind of depression. It keeps up the nervous system working.
  5. Use ashwagandhaYou can use ashwagandha to get alleviation from stress and depression.
  6. Lemon Juice: Drinking a glass of lemon juice every day is useful. Lemon is the best energizer for our body and keeps us on our feet while providing a cool feeling to the body from the inside.
  7. Almond with MilkTake five to six almonds and drench into the water around evening time. Peel off and granulate them the next morning. Infuse this paste into a glass of tepid water. You can also add some honey or sugar to make it delicious.
  8. Triphala Powder: Using triphala with water around evening time is additionally helpful to recover from stress.
  9. Cardamom Seeds: You can take five to six cardamoms. Biting their seeds at whatever time in a day has been proven beneficial.
  10. Amla With NutmegTake some juice of a crisp amla (Indian Gooseberry) and include a couple measure of nutmeg powder into it. Add some rock salt and blend them appropriately and drink it.
  11. BrahmiTake a teaspoon of brahmi powder and swallow it with any natural liquid. It will help you channel your energy and work towards something more to distract yourself from stress.
  12. Yoga: For releasing stress, meditation and yoga are best.
3132 people found this helpful

Erectile Dysfunction And Ayurveda!

Dr. B Chandra 89% (92 ratings)
Diploma In Traditional Siddha, B.H.M.S
Sexologist, Bilaspur
Erectile Dysfunction And Ayurveda!

Ayurvedic remedies and ED
Ayurvedic medicine is a holistic, whole-body approach to health. It originated thousands of years ago in India. This practice promotes a combined use of herbal compounds, dietary guidelines, and specific exercises. It seeks to address the spiritual and social components of a person’s well-being in addition to their physical health.

Erectile dysfunction (ED) causes men to have difficulty maintaining an erection during sex. It’s a common problem, especially in men over the age of 40. Treating ED often involves addressing underlying psychological and physiological concerns that appear disconnected from sexual function. Research suggests that ayurvedic medicine approaches may aid the treatment of ED.

Indian ginseng-
Withania somnifera is an herb commonly used in ayurvedic medicine. It’s also called Indian ginseng and ashwagandha. It has been found to improve sperm count and fertility in men. Indian ginseng does this by regulating hormone levels and making your cells healthier.

The herb also is used to improve mental clarity and help reduce stress. Both factors can have an impact on ED symptoms.

You can purchase this herb from most drug stores and health food stores. It’s available as a powdered root extract and in capsule form. In order for it to be most effective, a high daily dosage (up to 6,000 milligrams per day) is recommended.

Asparagus racemosus-
Asparagus racemosus is a particular species of herb that grows in regions of India, Nepal, and Sri Lanka. It’s known as shatavari, or “curer of one hundred diseases.” The Asparagus racemosus root is used in many preparations of ayurvedic vajikarana mixtures: It’s meant to improve sexual function and health.

Some studies have shown its effectiveness on the male reproductive system in its capability to improve circulation and calm nerves. Both of these benefits should aid men with ED. In the ayurvedic tradition, it’s also believed to be an aphrodisiac that promotes love and loyalty in those who use it.

Asparagus racemosus extract is available as a tincture and as a powder, but there has been little to no research on what the optimal daily dosage for a person would be.

Safed musli-
Safed musli, or Chlorophytum borivilianum, is also a vajikarana herb. It has shown an aphrodisiac effect in multiple lab studies, and some research suggests that it boosts sperm count. The recommended daily dose of safed musli is 2 grams per day. It can be purchased in capsule or pure powder form.

Cassia cinnamon-
Cinnamomum cassia is a type of cinnamon extracted from the bark of an evergreen tree that grows in regions of India. The extract of the Cinnamomum cassia twig is sometimes called cassia cinnamon or Chinese cinnamon. It has been demonstrated to improve sexual function.

Cassia cinnamon is different from the species of cinnamon most typically used to season sweet foods. This means ground cassia cinnamon powder isn’t as easy to find. Be careful to make sure you’re purchasing the correct kind of cinnamon.

It’s also important to note that not much is known about the maximum daily dosage of cassia cinnamon, or how much someone should take to see improvement of ED.

Yoga
To really embrace the ayurvedic method of treatment for any health condition, physical activity should be part of your treatment. The practice of yoga is being researched more and more for its health benefits. Yoga combines stretching, concentration, and meditation, improving circulation and reducing stress levels.

The stress-level benefit alone might be enough to improve symptoms of ED, but yoga has also been shown to promote healthy levels of testosterone. Provided you’re healthy enough to engage in light aerobic exercise, you can begin a yoga practice at any time by attending a class led by a yogi or even following an exercise DVD or app at home.

3 people found this helpful

Stress In A Corporate World - How Can You Manage It Effectively?

Dr. Anirban Gozi 89% (36 ratings)
MD - Psychiatry, DPM - Psychiatry, MBBS
Psychiatrist, Kolkata
Stress In A Corporate World - How Can You Manage It Effectively?

Business world has evolved in the past few decades in such a manner where small businesses grow to become corporate. The world is increasingly being dominated by corporations and a significant number of people also work in these places.

Stress and The Corporate World:

One of the things that come along with the corporate environment is stress as it brings with it an entirely new lifestyle. Irregular food habits, odd shift durations, insufficient sleeping hours and extremely tough work situations are all part and parcel of this corporate world. Although highly rewarding in the path of materialistic pursuits, it squeezes out your life-force and pushes you to stress and other diseases such as:

  1. Depression

  2. Diabetes

  3. Blood Pressure

  4. Asthma

  5. Migraines and

  6. Acidity and other gastrointestinal problems just to mention a few.

Methods to Deal with Stress in the Corporate World:

In the corporate world, the level of stress proliferates quickly and very few workplaces actually harbor a healthy atmosphere to look after their employees. Thus you have to take steps to reduce stress by yourself. Here are some of the ways by which you can save yourself from the parasite of stress.

  1. You may often feel everything around you going haywire in your workplace. The next time you have this notion, try gathering your focus on everything that is going right instead. Let optimism fill your day and keep your cool knowing that losing it will only cause you harm.

  2. At work, when hours fall short for achieving your target, keep a To-Do list to manage your priorities in an efficient and organized way.

  3. For most people work seems to engulf their entire life. Do not allow this to happen at any cost. Maintain a healthy balance between your office and your personal commitments. Make time for the people you love.

  4. Take short breaks in between your work to rejuvenate your energy level.

  5. Try out methods of relaxation, for instance a long walk, a hot bath, yoga or meditation.

  6. Assess your work at the end of the day as well as set a schedule plan for the tasks to be completed on the following day.

  7. Engage in hobbies like drawing, painting, dancing and gardening or music to disconnect from the pressures of the corporate world.

  8. Pay a visit to a psychologist or a stress management workshop to de-stress yourself.

1 person found this helpful
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