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Stress Treatment Health Feed

How To Study Effectively?

How To Study Effectively?

With exam time around the corner, the stress is on both parents and students. Some kids spend very less time with books and assimilate all that is there in the books. Other children may have a hard time trying to focus on studies and even harder time in recollecting what they have studied.

What can help improve focus, concentration, and memory? Try some of these tips and identify what works for you and build your own rules.

  1. Create a suitable environment: Some claim that they study better with the TV or radio on, this is often not true. Get rid of background noises, phone ringtones, etc. This creates “division of attention,” where there is no 100% focus on books. Sit in a quiet environment without any disturbance for better focus. Red walls are believed to improve concentration, so try a red wallpaper, red computer desktop, etc. Sit in the same place and get into a regular routine of studying.
  2. Draw up a schedule or timetable: Try to finish the tougher subjects or topics first by giving adequate time for these.
  3. Treat yourself: When you have thoroughly understood a topic or cracked a practice exam well, treat yourself to a bar of chocolate or a video song. You begin to do better in anticipation of these treats.
  4. Include breaks: A break of 15 minutes every two hours is very essential for the brain to process the information that was pumped in and to get ready for the next lot.
  5. Work on improving brain power: Learning (memorizing or analyzing) stimulates the brain and improves brain power. So, people who are constantly studying can claim to have better brain power.
  6. Build a concentration clock: With our attention spans spiralling down, this is very important. Force yourself to sit in one place and study. If you have the urge to break, try to delay it, first by two minutes, then five minutes, and then 10 minutes. This will gradually help you overcome the urge to take breaks.
  7. Have healthy food: Eating healthy and nutritious food is another habit to develop, if you want to pep up your brain. Ensure your food has sufficient minerals and vitamins. Try eating fresh food and dairy products adequately.
  8. Follow a systematic sleep routine: If you are not someone who likes to sleep for fixed eight hours, begin doing it. This works wonders for the body and mind like very few other things.
  9. Exercise regularly: This improves blood circulation to the brain and improves brain functioning. So be it cycling or running, gymming or swimming, take an exercise break. Yoga or meditation are equally efficient.

Stress - How To Administer It?

Stress - How To Administer It?

What is stress?

There are situations in life when a person is required to perform beyond his/her normal capacity, or situations when some expectations are not met. This creates anxiety, fear and anger. This is a situation where a person feels inadequate, under-confident and experiences loss of control. This affects a person's physical and mental wellbeing. This feeling of fear, anxiety, restlessness is commonly known as "tension or stress".

Symptoms of Stress :

  1. Anger and Aggression: While under stress a person starts doubting his/her own capacity and efficiency because he/she feels inadequate or incapable of performing certain tasks. This creates a lot of anger or frustration and some time, may result in aggressive behaviour. 
  2. Irritability: Under stress, people get irritated for no reason. There is loss of patience, loss of sense of humour.
  3. Sleep Disorders: A person under stress may not be able to sleep at all or in some cases sleep excessively.
  4. Eating Disorders: A person under stress may lose appetite or in some cases, tend to overeat resulting in harmful effects on the body.
  5. Anxiety: Stress may cause a lot of anxiety and restlessness. The person under stress may not to able to concentrate and unable to focus on any activity, making things more complicated.
  6. Depression: In a few cases a person under a lot of stress may go into depression.
  7. High BP: Body and mind are closely connected. Hence stress in mind creates stress in the body and under stress, blood pressure may rise.
  8. High Sugar Level: Stress may increase blood sugar levels.
  9. Headache or Unexplained Body Pains: Stress may cause headache or body aches in different parts of the body, without any physical reason for it. 

Sometimes, there may not be any symptoms for stress but the trauma manifests in the form to heart attack, Stroke etc.

What causes stress?

  1. Relationship Issues - Conflicts in relationships is a major cause of stress.
  2. Lifestyle - Working for long hours, sedentary lifestyle, unhealthy food habits, along with the insatiable urge for money causes a lot of stress.
  3. High expectations from oneself and from others - The peer pressure, the pressure of constant deadlines builds up huge stress. When a person has very high expectations from himself/herself without corresponding efforts, there is a fear of failure which causes a lot of tension. At the same time, having unrealistic expectations from others also is a definite reason for disappointments, resulting in stress.
  4. Physical and Emotional Abuse - When a person is physically or emotionally abused and unable to defend himself/herself for various reasons, it causes frustration. This results in anger and stress.
  5. Competition - Unhealthy competitions with others create a feeling of inadequacy and result in lower self-esteem and sadness, thereby causing stress.
  6. Health Issues - Chronic and serious health issues cause a lot of tension.
  7. Suppressed Emotions - Lack of freedom to express own emotions and feelings, amounts to stress.
  8. Lack of Assertiveness - Inability to say "No", when wanting to say so, inability to fight for one's own rights, causes tension and anger.
  9. Boredom - Lack of creative/interesting occupation may cause stress especially in old people or people with physical disabilities.
  10. Low self-esteem, feeling hopeless and helpless - If a person has low self-esteem and does not value oneself, it causes lots of negativity and stress.

Why stress management is important?
Body and mind affect each other's functioning. When the mind is stressed out, it gets reflected in the body in the form of high blood pressure, high sugar levels, indigestion, acidity, heartburn, ulcers, skin rashes, headache, nausea, cancer, eating disorders, psychosomatic pains etc. It may trigger asthma, migraine etc.

Because of these harmful effects of stress, the body's capacity to function reduces. At times, it may cause a serious threat to one's life. Hence, it is very important to learn to relieve and also to manage stress, in order to have a long and healthy life.

There are a number of ways to relieve stress:

  1. Sleep, take rest, relax.
  2. Take a break from the daily routine, do something different, take a short vacation.
  3. Go for a walk/jog/run/cycling. Practice Yoga, meditation, deep muscle relaxation, etc.
  4. Spend time with friends and family.
  5. Play with children.
  6. Spend time with pets.
  7. Pursue a hobby like reading, gardening, painting, music, dance, singing, cooking, etc.
  8. Recreation - Watch a movie, play, picnic, go for a drive or shopping.
  9. Pamper yourself with beauty treatments, massage, or your favourite food/drinks. 

How to manage Stress? 
Stress is an inevitable part of life now. Right from a kid going to Pre-Nursery school to senior citizens staying alone at homes and having severe health problems; all are under a lot of stress. No one can avoid stress. But there are certain ways to manage your stress-

  1. Self-awareness. Learn more about your own self. Understand what induces stress in you, what tasks are difficult for you, what situations are difficult for you and then try to figure out the reasons why it is so. Try to resolve or modify your thoughts and attitude.
  2. Identify stressors and explore options. Once you identify what is causing your stress, try to find more options to resolve your issues.
  3. Reasonable Expectations and Feasible Goals. Have reasonable expectations from yourself and from others. Have goals which are possible for you to achieve.
  4. Learn assertive techniques. Learn to express your feelings, learn to fight for your own rights, understand and respect other's rights.

Try to minimise stress in life and lead a happy healthy life.

Mental Health!

Mental Health!

Don't late to approach, if you have mental health issue, chronic stress, depression etc.

2 people found this helpful

Hi, I am working in an mnc. But sometimes I think that I am under pressure. My work life and professional life are impacted. Please suggest to me.

Hi, I am working in an mnc. But sometimes I think that I am under pressure. My work life and professional life are im...
Dear first of all be less stressful, all in this world are having some or other stress, better be strong and think positive.
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Work-Life Balance - How To Ensure It?

Work-Life Balance - How To Ensure It?

 

For many people, striking a healthy work/life balance almost seems like an unachievable goal. More often than not, we struggle to juggle heavy workloads, take on family responsibilities, manage relationships, and end up compromising on our interests. It is no surprise that one in every four Indians is living a stressful life.

In a rush to get it all done in one go – be it at home or in the office – we tend to forget that our stress levels go up and productivity drops. Chronic stress affects our ability to concentrate and makes us depressed or irritable. In due time, it harms both our professional and personal relationships.

Ways to Strike a Balance between Work and Life

Here are a few steps you can take to ensure that you do not end up living under the pressure of meeting deadlines at work or miss out on family gatherings –

• Set Manageable Goals Daily Being able to meet our priorities gives a sense of control and accomplishment. Be realistic about deadlines and workloads. Create a ‘to do’ list and focus on important tasks first. Eliminate the unessential ones. Ask for help if needed.

• Take a Break Taking small breaks in between work helps clear the mind and improves one’s ability to make good decisions when you jump back into the grind.

• Unplug The same technology that makes work so easy can also burn us out if used round-the-clock. Make yourself available, but also recognize the need for your ‘own time’. Unwind, engage in fun activities and spend some time doing what makes you happy.

• Get Support Catching up with friends and family can go a long way in boosting your mental health in general, and productivity at work. No matter how busy you have been all week, make sure you find some time to spend with your loved ones.

• Stay Active Besides improving physical health, regular exercise also benefits your mental health – it reduces depression, anxiety, and stress.

Research states that any sort of physical activity helps you cope with adversities better. Make time for a brief walk during lunch break or hit the gym later in the day.

Do not allow stress to stand in the way of your happiness and health. If you are facing issues managing your time between professional and personal life, and are persistently overwhelmed, consider seeking help from a mental health professional.

1 person found this helpful

Marriage Counselling - Know More!

Marriage Counselling - Know More!

Marriage is perhaps the most important relation in an adult’s life. That’s why it needs extra care and attention, especially when things are not exactly gung ho. This is where marriage or marital therapy comes in.

Marriage counselling is the process of counselling the married couple to recognize and to reconcile or at least manage differences and repeating patterns of stress upon the marital relationship.

Basic practices of marital therapy

  1. The basic practices of marital therapy focus primarily on the process of communicating. Counselors use a method called active listening.
  2. Another method used is called “Cinematic immersion”. Both these methods have one important thing in common- they help counselors create a safe environment where each partner can express feelings and hear the feelings of the other.
  3. Emotionally focused therapy for couples or EFT-C is also used. This is based on attachment theory and uses emotion as an agent of change and target, both.
  4. Behavioral couples’ therapy is another method used. It is actually a proven way out of marital discord. This method focuses on integrating the twin goals of acceptance and change for couples in therapy.

The successful couples usually make concrete changes to accommodate the needs of the partner and also show greater emotional acceptance of the other.

Role of the relationship counselor

A couple therapist is usually someone with a degree in psychiatry or counseling. And her primary role is to listen, understand and facilitate better communication between the couple. The counselor also:

  1. Provides a confidential tete-a tete, which normalizes feelings
  2. Enables each partner to be heard and to hear themselves
  3. Works as a mirror to reflect the marriage’s difficulties to the partners
  4. Outlines the potential and direction for change
  5. Delivers important information
  6. Improves communication
  7. Identifies the repetitive, negative interaction cycle that drives a problematic marriage as a pattern
  8. Understands the source of emotions behind that negative pattern
  9. Re-organizes these key emotional responses to offset the pattern
  10. Creates new patterns of interaction
  11. Increases emotional attachment between partners

When should you seek marital therapy?

  1. When you avoid communicating or your communication has become negative- This usually means bad language, verbal abuse, and sometimes physical abuse.
  2. When you or your partner have sought out other sexual partners – Marital therapy can save a marriage after an affair if both partners want and work out the kinks in their relationship.
  3. Lack of intimacy in the marriage- This is the stage when partners just occupy the same space without communication, or exchange of feelings or touch.

Marriage counseling is a long process. And another thing to remember is that it can’t save a marriage that is unsalvageable. So, go in for marital therapy with an aim to do what’s the best for you and your partner.

3624 people found this helpful

Stress And Homeopathy Care!

Stress And Homeopathy Care!

Are you feeling stressed out? don’t reach for the pills just yet; there is a better option out there. Almost all conventional methods of treatment come with side effects, no matter how effective they are. Why not opt for an equally effective method, but without side effects, yes you heard it right! homeopathy is a method of treatment that is effective and free from side effects.

Here are some homeopathic remedies that can help you de-stress:

1. Be active:
feeling stressed of late? time to get your running shoes on. Research proves that exercise is one of the best remedies for stress, activities such as running and swimming release ‘endorphins’ in the system, which uplift your mood. So go for an early morning jog or a late evening swim, whatever suits you just make sure that you get some exercise on a regular basis.

2. Diet: stress can result from an improper diet where the body is not well nourished. The body needs its share of various vitamins and minerals to function optimally. So it is important to eat a well-balanced mean and avoid eating junk food. Eating unhealthy food can cause reactions in the body that lead to various diseases.

3. Be connected: being connected does not mean being connected on social media, rather forming and nurturing ‘people to people’ connections. Talk to people, getting involved in team activities and participating in various sports. Form meaningful relationships with others so that you have someone to listen to you when you feel weary and low. Staying isolated can cause symptoms of stress to aggravate.

4. Start a hobby: if you don’t already have one, spend some time doing things that give you pleasure. It can be something that gives you a sense of accomplishment. Doing such activities will keep your mind active and reduce stress levels.

5. Medications: apart from the above, homeopathy has medications such as nux vomica which is used to reduce anger and impatience. For people who are stressed due to overwork, kali phos is an effective remedy. In case of prolonged grief such as the one resulting from a sudden demise in the family, natrum mur and ignatia are advised. In case you have a concern or query you can always consult an expert & get answers to your questions!

Physical Health & Mental Health - Is There A Link?

Physical Health & Mental Health - Is There A Link?

A stressful life and unhealthy lifestyle impacts not only our physical health but also our mental health. There are some instances now that have proved that most cases of mental illness such as depression, anxiety, and stress, happen due to an unhealthy lifestyle. 

Though in an extreme condition, you may need the help of a professional expert, there are many ways through which you can keep your physical, as well as mental health, in check. 

Proper Diet 

Food is the most important ingredient of a healthy body and mind. Today, many physical ailments take place due to the wrong diet and unhealthy food habits. Some of the most common mistakes that people make these days are: 

  • Skipping important meals such as breakfast, 
  • Not consuming a balanced diet, 
  • Depending more upon junk food items rather than healthy food items. 

It's always best to consume lots of green vegetables and fresh fruits. The vitamins and minerals available in a balanced diet are very important to keep you away from health issues. Also, green vegetables such as spinach help in oxidizing the blood that reaches your brain and help in proper working of the brain cells. 

Exercise 

Along with consuming a proper and balanced diet, it is also important to provide a proper amount of workout session to both the body and mind.
Today, some people rely on gym instruments inside the four enclosed walls of a room. This may help you in getting a well-toned and fit body, but may not benefit your mind. 

If you wish to keep your mind away from problems such as tiredness and stress, then it is important to inhale some fresh air at least once a day. A good way is to go for some exercises such as walking, jogging, cycling and others in open air for some time. The fresh and open air, along with exposure to greenery, refreshes your mind and hence controls the release of anxiety toxins in the brain. 

Proper Schedule 

After proper diet and exercise, what is most important is relaxation. If you are working the whole day and you do not have time for relaxation, the tiredness will make you fall sick. Some useful tips are: 

  • Sleeping at least 8 hours a day, 
  • Practising meditation in case of extreme stress, 
  • Taking out some time from a busy schedule in doing activities you love to do, such as playing music or reading books. 

Thus, it is important to maintain a healthy lifestyle not only to keep your body fit and healthy but also to keep your mind healthy and free from anxiety and stress.

3763 people found this helpful

Good Habits - Know How To Take Your Health To Next Level!

Good Habits - Know How To Take Your Health To Next Level!

We often fear a change in our daily routines, it makes us anxious and jittery (nervous). But sometimes change is often required to shake up your life and inculcate better and healthier daily habits. We are creatures of habit and linearity and like to keep it so. Soon these new habits will be a part and parcel of your life in no time. But it is important to push yourself and be disciplined and not slack off when your body refuses to comply.

Inculcating below-mentioned habits to your daily routine can help in healthier living, know how - 

1. Exercise daily - This habit can never be stressed upon enough. It gets your body up, and running first thing in the morning helps to make you feel good about your body. When exercising daily, your body is fit and healthy, decreasing the risk of lifestyle diseases. The kind and level of exercises that you do are completely dependent upon your goals.

2. Eat right - What you eat every day by way of habit, makes more impact than you think. Stick to well-balanced meals that supply your body with just the right amount of proteins, carbohydrates, etc. Food also has an impact on your moods and it is important that you understand what each food does to different kinds of moods. Make sure you eat a power-packed breakfast for it is the only meal of the day that gives you enough energy to get through to the next meal.

3. Limit your online time - Social media has become so much a part of our lives. But being online and making your social media presence felt all the time isn't all that 'cool', but a rather unhealthy habit. Checking your phone constantly for those incessant notifications, hearing ghost rings, can make you have extremely jumpy nerves. Limit the number of times you check your phone in a day and have phases where you don't touch it at all, especially just before you go to bed. The glare of your smartphone can not only ruin your sleeping patterns but also your eyesight.

4. Stay hydrated - You should drink a glass of water first thing in the morning, to wash out all the toxins that have accumulated overnight. This helps to boost your metabolism and raises your energy levels. Drink enough water the rest of the day to keep up this cleansing effect.

5. Meditate - In a world that is now so virtual, it is integral that you take out time for yourself and yourself only. Meditation is a way by which you can find inner peace and clear your mind of all unnecessary thoughts. It helps you to focus on yourself, your goals and wants. Starting your day peacefully with intent and focus is the way to go.

It's all about trying and being disciplined enough to keep at it and succeed. It is for your betterment and will go a long way to keep you healthy mentally, physically and emotionally.

6196 people found this helpful
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