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Stress Treatment Tips

Abhyanga - An Ayurvedic Answer To All Your Muscle Stress!

Abhyanga - An Ayurvedic Answer To All Your Muscle Stress!

With increased stress and work-loads coupled with sky-high ambitions, it’s natural to wear out your body more often than your schedule permits. Such busy schedules also leave little to no time to relax and detoxify yourself with everything that goes around in your head and body. Thankfully, Ayurveda has a quick healing therapy for all your stressed needs. Let us introduce you to the incredibly relaxing therapy of Abhyanga practised since centuries by some of the very expert masseuse all across the globe.

Abhyanga: An Herbal Massage With Dosha Specific Applications - 

When concerned with your health, Ayurveda always has an answer ready that are curated according to your body type or more specifically, your dosha that is assessed after a careful examination and health diagnosis. Abhyanga is one such answer that helps your body and mind relax with the help of a massage infused with a herbal formulation of oils and various natural elements available at mankind’s disposal. Often Abhyanga is carried out in a peaceful environment and equipped with a floral ambience. An expert Abhyanga practitioner uses his/her tips to carry out a massage pattern that helps your nerves release the tension accumulated in them over days and eases out the knots in the body. The oil used is always prepared with the herbs best suited to your dosha type and is only applied on the basis of your body’s response to the treatment.

Benefits Of Abhyanga and How To Get Started With The Herbal Application -

A carefully curated Abhyanga experience not only helps with the release of muscle and nerve tension but also helps to increase the blood circulation throughout your body that brings about a body glow never experienced before. The oils and herbs work their best to bring about a therapeutic effect and the ambience in which an Abhyanga experience is carried out, always helps the mind relax owing to the incredible smell from various burning of naturally prepared incense sticks infused with essential oils that take away your mind’s stress with a refreshing effect on your mental health.

Ayurvedic Therapies To Deal With Stress!

Ayurvedic Therapies To Deal With Stress!

Stress has become a common problem in day to day life for a lot of people. Too much stress can result in premature aging and the accumulation of free radicals within the body. Stress can also cause premature hair fall, wrinkles, exhaustion and frequent frustration. Ayurvedic therapies can counter stress and combat its physical toll on the body. Here is a list of few easy-to-follow Ayurvedic therapy techniques, which are extremely effective against stress:

  1. A stress-free start: It makes sense to start the day without any stress in mind. Ayurveda states that a full bowel movement is of paramount importance to start an effective day. Abhyanga, an oil massage before having a bath, proves to be extremely effective. This should be followed by a 10-minute break so that the body can soak the oil. Lukewarm or hot water should be used to take a bath. Some other yoga therapies such as pranayama, transcendental meditation, etc. can be practiced to get a head start on the day.
     
  2. Abhyanga: Abhyanga or an oil massage is good stress resilient. In case there is a time crunch, neck, hand and feet region should be massaged to fetch great results. A moisturizing oil massage in these areas has a soothing effect on the body and mind.
     
  3. Meditation: It is a known fact that meditation by far is the best Ayurvedic therapy to counter stress. Over 600 studies have shown that meditation has a positive effect on stress. It can successfully cut down the cortisol hormone in the blood and the level of lactic acid in the body by increasing the level of serotonin. A 15-minute meditation schedule on a daily basis can do a world of good for people who are living a stressed life.
     
  4. Therapeutic aroma: It has been proven many times in the past that therapeutic aroma can successfully relieve stress in the short term. The choice of fragrance can be from the flower at home, aroma locket, aroma oil, perfume and so on. These aromas will not only give a feel-good factor throughout the day but also ensure that the level of cortisol remains at an acceptable stage.
     
  5. Keeping hydrated: Keeping hydrated throughout the day is of prime importance to lead a stress-free life. Plenty of water along with time-to-time green tea relieves the nerve and has a soothing effect on the body. It is also necessary to forego beverages such as alcohol and coffee for long-term health benefits.
     
  6. Soothing music: Music has a profound impact on the nervous system, mind and on the overall human emotion. It creates a feel-good factor and relieves stress throughout the day.

School Refusal Behaviour In Children - How To Handle It?

School Refusal Behaviour In Children - How To Handle It?

Blessed are the parents whose children enjoy going to schools. Some parents have to sweat it out to convince and cajole their kids into going to schools. Every morning brings in a new struggle. You will often come across kids who hate going to schools. From complaining of a headache to stomach aches, they will try everything under the sun to give the school a miss. With time, however, things get under control, much to the parent's relief.

The situation gets dicey when children continue to panic, get stressed out at the mere thought of going to school (for a longer duration of time). With time, things get more and more complicated. A situation as critical as this is known as School Refusal Behavior. School refusal can affect children, adolescents, and even teenagers.

Factors that trigger school refusal behavior:
School refusal in children may be an amalgamation of many factors:

  1. In some children, the problem may be due to ADHD (Attention Deficit Hyperactivity Disorder). It is a common behavioral disorder that affects many children and even teenagers. In ADHD, children find it a herculean task to concentrate or to pay attention in class. Needless to say, this affects a child's overall performance in class. The fear of getting rebuked and punished (by teachers) may trigger school refusal in such children.
  2. Many parents set unrealistic goals for their children. They want their children to be the best. What they fail to realize is that in doing so, they end up suffocating the kids. In few extreme cases, the pressure to excel in academics grips them with an unknown fear. They start avoiding classes. They get panic attacks at the mention of schools.
  3. There are some menaces which can make life miserable. Being bullied in school (by classmates or seniors) is one such issue. As time progresses, the situation may get so unbearable that the child at the receiving end starts showing signs of school refusal.
  4. Children with undiagnosed and untreated depression, stress, and anxiety may show signs of school refusal. Such kids prefer to stay within themselves. They don't enjoy social gatherings or interacting with people much.
  5. Some children want to be with their parents all the time. Going to school would mean being away from parents. Thus, they look for excuses to avoid schools.

Symptoms:
The symptoms characteristic of school refusal behavior include

  1. Irritability, inflexibility, and anger.
  2. Nausea, headache, stomach ache, vomiting.
  3. Diarrhea.
  4. The affected child may show signs of separation anxiety.
  5. Sleep disturbance.
  6. Tantrums in the morning. 

Diagnosis and Treatment:

School refusal needs to be dealt with as early as possible since the longer the child stays away from school, the more difficult it will become for him/her to return to school.

  1. The Screen for Child Anxiety Related Emotional Disorders (SCARED).
  2. The Children's Manifest Anxiety Scale.
  3. The Child Behavior Checklist.

Parents, physician, and school authorities should together chalk out a plan to deal with the situation.

  1. Cognitive therapy can produce fruitful results.
  2. Any student subjected to bullying should bring it to the notice of their parents and teachers.
  3. Parents should not pressurize their child to over perform.
  4. Consult an expert physician if your child shows any signs of stress and anxiety.

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 understand all that is there in them. 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, these create “division of attention,” and 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 to them.
     
  3. Treat yourself - When you have thoroughly understood a topic or cracked a practice exam well, treat yourself with 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) encourages 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 improve your memory. 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.

All these tips can help you do wonders with your study this exam season.

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Reduce Stress With Yoga And Meditation!

Reduce Stress With Yoga And Meditation!

Doing yoga and meditation for relieving stress will be very effective as stress triggers hair fall and hair damage.

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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.

Are Working Women More Prone To Hormonal Problems?

Are Working Women More Prone To Hormonal Problems?

Corporate culture is blooming now more than ever. The continuous development in the corporate industry is attracting people from various genders to work and build a better future. However, as productive and pleasing it may sound, the added pressure is always there for people to fulfill their marked goals, either set by corporate or individuals. With the cutting-edge competition in the corporate industry, the stress levels are high. Because of the tendency of women to produce more stress hormones than men, women are more likely to face development challenges in the corporate field. High-stress levels in the corporate industry can cause women to suffer from hormonal imbalances in their lives. But, discussing hormonal health is considered a private matter to women and it is rarely discussed. 

There are various types of hormones in the body regulated by various glands and some of the hormones play an important role in women to maintain the well-functioning body on a daily basis. These hormones include estrogen, testosterone, progesterone, thyroid hormone, cortisol, and prolactin. When these hormones are balanced, their bodies run smoothly.

Signs and Symptoms of Hormonal Imbalance in Women -

There are various signs and symptoms of hormonal imbalance. Some of these imbalances can be diagnosed with the help of clinical tests, physical exams, or blood tests. Still, one can know that hormones are imbalanced by checking up the following:

● Irregular menstrual cycle.
● Sleep is inconsistent.
● Chronic acne.
● Foggy brain.
Fatigue or low energy.
● Upset stomach.
● Mood swings.
● Feeling hungry most of the time.
● Increase in weight.
● Headache.
● Irritation, depression, or anxiety.
● Irritated or dry vagina.
● Night sweats or hot flashes.
● Heart palpitations.

These are some of the common signs of hormonal imbalance in women. Some of these signs are also dependent on stress situations or environmental factors and are for a shorter duration.

Treatment of Hormonal Imbalance -
The treatment for maintaining the hormonal balance is by decreasing the stress levels in day to day life. One can manage the stress levels by:

● Healthy body weight.
● Indulging in a healthy balanced diet.
● Practicing effective personal hygiene.
● Avoiding stress triggers.
Yoga.
● Decreasing the consumption of packaged food.

Other than these lifestyle changes, women can go for some natural remedies.

● Manage hot flashes by black cohosh, evening primrose oil, red clover, and Dong Quai.
● Use ginseng to manage anxiousness, sleep disturbances, and irritability.

Apart from this, women may also consult various treatment options available for treating hormonal imbalance. These include:

● Hormonal Control or Birth Control.
● Vaginal Estrogen.
● Hormone Replacement Medication.
Eflornithine (Vaniqa).
Letrozole (Femara) and Clomiphene (Clomid).
● Assisted Reproductive Technology.
● Hormone Replacement Medications.

Take Away -
Hormonal imbalance in women is a common condition and most women suffer from this almost every day. The competition in the corporate environment these days add-on to the stress for every individual but majorly affects women. One can manage the hormonal imbalance by adopting a healthy lifestyle and following stress-managing remedies. Apart from this, women can also opt for medication and therapies.

Mental Health!

Mental Health!

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

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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.

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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.

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