Since all of us are working form home, most of our work has been shifted to online modes. This might give us the feeling of always being online, which also means always being at work leads to an always-on culture; which can lead to burn out sometimes.
Even when we are online for entertainment purposes, if someone from work or an important email is sent, even after work hours we tend to respond to them.
Here are some tips:
1. Do not disturb mode: after working hours, make sure to keep your phone on the do not disturb mode. Not getting alerts can help in reducing stress.
2. Take short breaks: take short 15 minute breaks in between to do something you love away from your laptop and phone.
This 15 minute rule even helps if have to go to office too. After office come home, freshen up relax do something that you love for 15 minutes and then do work if you have any.
3. Make a quick note: if you do get an email after work hours, make a quick note of responding to the email or some other work you remembered to do. You can make a note in your phone or on a post-it note, whatever works for you.
4. Send less email: research shows that people spend a third to half of their time in sending emails. This could result in increased work load and stress. Think if email is the right one for the job, if you are looking for a quick response call or text. Make sure your email is short and includes all the key words. Such things make it easier for you and other people. Long emails are hard to read, if there is a lot of matter just call and talk.
5. No phone rule: set a time when there should be a no phone rule to encourage time with your family like in bedrooms at the dinner table etc. This gets you your time off technology you have been at for most of your day and gets you time to talk to your family.
6. If possible, take short weekend trips to some place you like in the city which relaxes you or somewhere out where you can take your mind off work and relax.
7. It is important to have boundaries and limits: till when you will work, till when you will be available to respond to queries etc. Time off is strictly time off until you get something that can't wait any longer.
People can learn to manage stress and lead happier, healthier lives. Here are some tips to help you keep stress at bay.
Reflect on the sources of your stress. Can you offload any of these areas? if you haven't done it, why not? look for meaning and purpose in what you decide to keep.
Focus on the present. Stay in the present. It doesn't help to worry about the future.
Practice acceptance. Accept what can't be changed and change what can be changed. If you can't change the situation, change how you react to it.
Accept and care for yourself like you do others. You are kind to them so be kind to yourself. Remember, you have to put on your own oxygen mask first before you help others.
Seek timely treatment with a psychiatrist or other mental health professionals.
Seek help. We all need help sometimes. None of us are so good that we shouldn't need help. We are human beings who need each other.
Reflect on aspects of your life for which you are grateful. Remind yourself that gratitude leads to happiness.
Smile, you have got this!
1. The most important thing during this challenging time is to stay positive no matter what. Don't let stress control you. If your thoughts will be positive, you will be able to do your work effectively.
2. Work on your hobbies. You have ample time now to focus on your hobbies. This will release your stress.
3.30 to 40 minutes of exercise daily will not only keep you fit but will also release your stress.
4. Friends are a great stress busters. Talk to your friends.
5. Spend fruitful time with your family which in your daily busy schedule you might not be getting. Help your kids in their studies, teach morals and values to them. Share your feelings with your spouse. Reach out to the elderly in your family. This is the time to make these relationships strong.
Following these tips, you will surely be able to face this difficult situation in a better way.
PMS is often treated as a joke but for many women, it is a monthly nightmare. Muscle cramps, headaches, bloating, breast tenderness, anxiety and depression are common symptoms of PMS. Though there is no set cure for PMS here are a few tips that will help you deal with it.
1. Set yourself an exercise routine
Exercising not only helps you maintain weight but also helps to deal with PMS. All you need are 30 minutes a day set aside to go for a brisk walk, jog, swim or even dance. Aerobic exercises like this improve blood circulation, ease stress and help the brain release more happy hormones.
2. Change your diet
If you are feeling bloated and depressed, cut back on simple carbohydrates like sugar and fat and increase your consumption of complex carbohydrates like fruits, vegetables and whole grains. Do not attempt a low carb diet to lose weight if you suffer from PMS. Reducing the simple carbohydrates in the body and increasing the complex carbohydrates keeps your body feeling full for longer and increases the serotonin levels in the body.
3. Quit alcohol and caffeine
Drinking a glass of wine of a cup of coffee may give you temporary relief from PMS symptoms but in the long run, they aggravate your PMS symptoms such as headaches, breast tenderness and mood swings. Alcohol may also contribute towards lowering the magnesium levels in your body and thereby make you feel bloated.
One of the effects of PMs is to make you feel anxious and tense. The easiest way to address this is by learning to relax. Try meditation or yoga for half an hour every morning. This will improve your overall health as well as soothe muscle pains.
5. Take a few supplements
Research says that certain fatty acids like omega 3 and linoleic acid can lower irritability and body aches associated with PMS. Calcium is also known to help ease PMS symptoms. Getting these nutrients in the required levels may not be possible only through your daily meals. Hence, you can also consider supplements to ease your pains.
6. Use Birth control pills
Birth control pills with the drospirenone hormone can help ease symptoms of severe PMS. Menstruation is often accompanied by a drop in estrogen levels that can lead to migraines. Regular of birth control pills also regulates your hormones and hence avoids these fluctuations. It also keeps your ovaries from releasing eggs every month and hence reduces the intensity of the associated cramps.
7. Talk to people
You are not alone when it comes to PMS. Instead of keeping quiet about your discomfort, talk to people who may be experiencing something similar. Sharing your problems will introduce you to new ways of dealing with it. You could also get online support through various discussion groups.
We are social animals. We stay in groups and like to be connected, with family and friends.
A Relationship is a “bond” or a “feeling” that develops between two individuals as a result of some interaction between them. Throughout our life, we have different types of relationships with different people. Every relationship in our life is very important. But many times these relationships become a major cause of concern when they induce a lot of stress and imbalance in our lives. Hence understanding relationships are very important.
We are conditioned to believe that “love” is unconditional and relationships are all about sacrifice. This is not true.
All relationships are like two-way paths – there is always “give” and “take” in every relationship. We are giving something and receiving something in each relationship. This “Give” and “Take” may be in material form (physical) like money, gifts, food, clothing, gadgets etc. or non-material form (emotional) like love, care, respect, joy etc. In each relationship, we are receiving and giving something either in physical form or in the emotional form.
E.g. 1. A mother taking care of all the needs of a newborn baby, is providing all the physical and emotional support to the baby. In return, the mother gets immense joy, a sense of containment.
E.g. 2. In the office, you get paid for the services you are offering.
So it is important to understand that every relationship is “Give and Take” and there is nothing wrong in it. Now, consider that, what you are “giving” is the “Cost” you are paying for a relationship and what you are “receiving” is the “reward” you are getting from the relationship.
Now let’s see what causes problems in relationships.
When your “cost” becomes too much for you to pay, compared to the “reward” you are getting from any relationship, then this kind of relationship feels like a burden. Where there is very little or no “reward” and the “giving or the cost” is very high, the relationship becomes lopsided.
It is important to understand that sometimes your Cost will be higher than the reward and vice versa. It is not possible to achieve a perfect balance between what you are giving and what you are receiving. But it needs to be fairly balanced, over a period of time.
Lopsided relationships become dysfunctional and sometimes may become toxic.
To achieve a reasonable balance in relationships it is important to understand and satisfy your own needs, stand for your rights and learn effective communication skills. Every relationship is to be “nurtured”. Make efforts to make the other person feel important, loved and cared for and also valuable. This is key to “Happy Relationships”.
Healthy relationships give happiness and peace of mind.
Dissociative disorder can be described as a mental disorder that involves experiences of disconnection and a lack of continuity between the thoughts and memories of a person including a lack of awareness of the surroundings, actions and even identity. People who are suffering from dissociative disorder generally escape reality in such an extreme way that they lose focus of what is happening around them which causes involuntary and unhealthy actions that may hamper the normal way of life.
Studies have found that dissociative disorder is a result of a trauma that the person may have encountered prior to the symptoms and tries to keep the difficult memories related to that incident away from their mind. Symptoms of dissociative disorder range from amnesia to even alternate identities depending heavily on the type of dissociative disorder that the person is suffering from. Research has shown that stress is a major factor in inducing the disorder. Stress worsens the symptoms and makes the disorder obvious.
There are a number of treatments for dissociative disorder. It ranges from talk therapy or psychotherapy to medications. However, it must be noted that treating the dissociative disorder is difficult and research and studies have tried to learn new and approved ways to cope with it to lead a healthy, productive life on a daily basis.
Causes of dissociative disorder
To know more about dissociative disorder let's learn about the causes of the disorder. Medical research over the years has been able to delve deep into the causes associated with dissociative disorder. The results have concluded that dissociative disorder develops in an individual as a way to cope with a major trauma that he/she may have experienced in their life. The disorder is often seen to develop in a child who has been subjected to years and years of physical abuse along with sexual and emotional abuse. In many cases, a toxic home environment is responsible for the above said abuses also results in a dissociative disorder. Moreover, the stress of war on a soldier or the effects of a natural disaster on an individual can also induce dissociative disorder.
Childhood is an important time for the development of personality. Children are more prone to emotions than a grown-up. So even if the abuse is happening on someone else, a child will pick up on it and develop their personality around it. A child may learn to dissociate in order to cope with the traumatic situation. And as a result, he employs that same dissociation in the latter part of their life to endure any traumatic situation or anything that triggers similar memories.
It is always advised to take help from a professional if the situation gets out of control.