Common Specialities
{{speciality.keyWord}}
Common Issues
{{issue.keyWord}}
Common Treatments
{{treatment.keyWord}}

Stress Management Techniques

Written and reviewed by
D.N.B. Psychiatry, Diploma In Psychological Medicine (Psychiatry), MBBS Bachelor of Medicine and Bachelor of Surgery
Psychiatrist, Navi Mumbai  •  14 years experience
Play video

So let's define stress before we move to stress management. Stress is defined as an adverse reaction to external pressures or an environment which produces an unwanted and difficult response in a person is usually and agent biological chemical environmental psychological or social which will produce stress in an organisation or an individual the types of stresses change from person to person this is very important to understand what may be stressful to you and me we not necessarily be stressful to another person. it is ok to be stressed out about your exams about your work, about how you are going to deal with things and it's also ok to be stressed out about what it is going to rain like and whether you want to be able to catch the local home or not so why am I talking to you about this and what is it was there and you tell you will frankly the twist is this we all have stress.

As adults we are stressed out about job responsibilities spouses are getting one is required as working women we have stress and the thought of stress that you is pretty hard as executive with 5 day week also the sort of decisions that would take and the sort of people that you respond to and the degree of decisions that you take can produce stress with Hindi. So beyond this just remember if nothing else we tend to live in Bombay and in Metro areas so if you do anything like living in a metro area you are going to have enough amount of stresses whether you got that the 929 train 19031 train makes a huge difference to when you reach home and when you reach office that itself is quite the belligerent enough to produce stress.

In any person now how important is this when it is important because you need to understand that stress is pretty much going to be an part of your life stress is going to be present and it is not always one particular stress which produces the adverse reaction it can vary from person to person and more importantly stress is going to be multifactorial. So your response to does not have to be limited to correcting the one absolutely correct your core open mechanism and you will rectify the amount of stress you are able to you and handle before you move on allow me to get a little bit technical stress is a biological phenomenon and it is a part of your response system there is a stress response system in your brain which is activated through your brain through the cortisol through the adrenal glands and it is essential to your survival so remember this stress is not something that you take but pretty much a response system inbuilt in your body.

The trick is trying to manage so that it doesn't overwhelm you so what are the red flags of stress and why do we need to worry about it if I had to convey this in a short and sweet manner let me be very clear all biological elements are now linked to excessive stress. I am not saying that caused by I am saying they can be increased or your response to the treatment can be yourself because of it to you need to handle stress properly when it comes to biological or medical illnesses as far as psychiatric illness is concerned. I think the Jury is out on that the stress that is a model of how stress occurs pretty much states that in the window of tollens opportunity. If you have excessive stress and you are not able to adapt to add then you would actually and having talked about post matric stress disorders.

All of these are produced by stress but most importantly and most worryingly the commonest response to stress is actually substance used start with the beer because you are not sure that you are able to sleep at night and that happened because of the stress that you have the beer, most vodka, whisky soon enough you are holding it and it is causing a lot of problems in the morning and you can't live without the drink substance used because of and stress which was not any is a very common precipitated factor you need to be careful of this beyond that do remember that it is quite possible to have other signs of stress something that would normally call as Red flags.

So what are the red flags of stress which one you that may be things are not quite right as to start of these are the technical words the ones that your Bond irritability on minimum provocation if you are not able to sleep at night if there are situations in which you are becoming more and more intolerant of normal things if there are times when you are just passing through your entire day in a mundane manner of the subtler signs before that have to Warn you that a person breaking down crying for having an aggressive outburst is usually the last step in stress response before that you will get the signs that I am telling you about what are the signs of stress well here they are you are not able to finish your normal day to day activities you are forgetting what things made you smile and why you are telling to watch the clock before it finishes you are attending to try and avoid getting up from bed yourself care has worsened and you are starting to become more and more than it will be our red flags of stress and remember like anything these flags will be better seen by other people sweet quite possible that someone else might help you understand this better or someone else might point out to you.

Don’t take it as offence remember someone meaning actually concerned about your well that's so if I had to tell you one thing it would be this always Peculiar to the place you work. for instance software professionals usually understand in distress when they tend to break the enter and the space bar in the keyboard people working at places which require them to do Road activities generally tend to stick to the rules before they start to realize that the stress they become more and more protocol apart from this how do we handle stress. Why because it required hand where it can happen anywhere when at any time and how with whatever you have available usual stress management techniques are there and I am not going to focus too much on it because they are all something that we are aware of things like maintaining a good work-life balance and sure that you deal with problems openly acknowledge your problems.

Learn how to say no maintain sleep hygiene and sure that you are not too anxious about it and you are saying no in a proper manner that should not get if I try and set goals and achieve them anticipate problems that is something that we all do if you are not doing it where you have to here's the thing remember the most important idiom in handling stress is don't bring your work home or your home to work maintain those balances. But really talking this because I just told you that it is quite possible that stress can be looked upon in different man so here I am going to tell you about what to do to not stress you are already doing what I am going to tell you is how to manage stress when things go horribly wrong.

It happens without warning it can happen on any random at any time and could happen because of you can't do anything about it but you have to get those that my dear friends when you require that intervention something that would help you adopt to the amount of stress which would be problematic for anything during this time normal techniques don't help and you have to have and contingency plan what do you do next 4 upontechniques are going to sound little whimsical 1st is acknowledging the fact that you are overwhelmed and are asking for help whenever you can,96 remember there is no it is usually new manifestation of old problem.

Which means someone else has gone through before so you can avail of the opportunity and help if you ask for it second this is very good when things go very very horribly wrong remember the wave example remember that you are emotions like waves always have a fixed time that they can respond to it doesn't matter if its or it's Tsunami it's good to go off within half an hour which means if you joy if it is fantastic happiness if it is escatcy or sadness or grief or just and invariable sense of feeling that the earth is gobble you up you have to learn how to handle the next half an hour when you get earth shattering situation which is very horribly wrong.

The weight and height existence only half an hour why is it important well because you have to remember that light waves reference tsunami or even a very-very flooded Marine Drive recedes within half an hour which means that even if the things which went fantastic which caused euphoria ecstasy happiness or extreme sadness grief for the gut wrenching feeling which you feel like the earth should gobble you up would only last for half an hour remember waves and emotions tend to coexist it is very very similar.

So if you take out the half your training your combination your mindset will set in and you will be able to handle things better it is as true for you as it is for the people from next time you have that horrible thing going wonderful happy or horrendously don't remember take out the next half an hour in the words of Winston Churchill if you going through hell keep on taking out the time it requires to adjust and manage to whatever problem should help you music to the next mobile price happiness is generally people that the person who coordinates with happiness should be entitled to the next Nobel Prize and the reason for this is simple any music which makes you smile will work as a stress buster.

Why am I saying this river and not saying a soft instrumental music I am saying music which makes you smile so you have the mobile phones just listen to them and ensure that you have a playlist of the songs which make you smile those random songs which you hear on the radio and you just can't be angry it will vary from person to person, 1980 so the song which makes me smile pehla nasha people born in 90s tell me this and that anything on this is always Kuch Kuch Hota Hai people born after 2010 however should be cautioned you cant tell people the song which makes you smile is zalima.

It doesn't work. It has to be group of 10 songs which make you smile and there is no restriction it can be soft instrumental. It can be patriotic songs for it could be rock and death metal it could be a random mix as - but you need to have those 10 songs which will make you smile and take the stress away just have that playlist that there are 3 exercises relaxation exercises that can be done if I had to fork and exercises that can be done while you are sitting.

I am not certain if you can't hear the surroundings right now but if I had to focus and 2 and exercise right now I would focus my mind not on my breathing but on the sound of the AC the among the AC or the sum of the sound of the drilling machine which you can hear outside their synchronous motor the sound they will help you focus your attention and once you have focused on that sound for 30 seconds you will realise that you are aware of your breathing and all you have to do is just know your breathing down for the next 8 minutes and we'll up suddenly you have manage to have stress management relaxation exercise done while sitting on your desk finally because I said 4 so I'll tell 4 but 5th piece of advice is equally important.

And its this remember that a diamond is just a piece of charcoal which handle stress very very well you are only going to find what you're made of if you go through the adverse circumstances and in the words of the great sir Albus Dumbledore maybe not sir jus albus Dumbledore help will always be provided at Hogwarts to those who ask for it to those who ask for it so if you feel the need to reach out or connect of you feel the need to make other people reach out of connect ensure that you talk with son if you want to talk with me you can reach me and doctor they were nursing home is where are usually set so do feel free to reach out any queries you can address then I will try my best to answer.

Thank you.

4156 people found this helpful