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Stress Treatment Tips

Stress Management Tips

Dr. Rashmi Navelkar 90% (70 ratings)
MBBS, DPM
Psychiatrist, Mumbai
Stress Management Tips

People can learn to manage stress and lead happier, healthier lives. Here are some tips to help you keep stress at bay.

  • Keep a positive attitude.
  • Accept that there are events that you cannot control.
  • Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
  • Learn and practice relaxation techniques; try meditation, yoga, or tai-chi for stress management.
  • Exercise regularly. Your body can fight stress better when it is fit.
  • Eat healthy, well-balanced meals.
  • Learn to manage your time more effectively.
  • Set limits appropriately and learn to say no to requests that would create excessive stress in your life.
  • Make time for hobbies, interests, and relaxation.
  • Get enough rest and sleep. Your body needs time to recover from stressful events.
  • Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress.
  • Seek out social support. Spend enough time with those you enjoy. Strive to maintain loving relationships, establish healthy boundaries, stay connected with friends.

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 person found this helpful

Managing Stress During Lockdown Period

Ms. Harsharan Kaur Randhawa 89% (32 ratings)
MA Guidance and Counseling, Pursuing PG Diploma in Counseling and Family Therapy (PGDCFT)
Psychologist, Noida
Managing Stress During Lockdown Period

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 - How To Manage It?

Dr. Sameer Pahlajani 88% (27 ratings)
MBBS
IVF Specialist, Raipur
PMS - How To Manage It?

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.

4. Relax
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.

5507 people found this helpful

Happy Relationship - How To Attain It?

B.A. Psychology, MA Counseling Psychology, Ph..D.
Psychologist, Bhubaneswar
Happy Relationship - How To Attain It?

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.

1470 people found this helpful

Working Women & Hormonal Issues - Is There A Link?

Dr. Usha Agarwal 88% (11 ratings)
MBBS, MD - Obstetrtics & Gynaecology, DGO - Obstetrtics & Gynaecology, FCPS - Dermatology, Venereology & Leprosy
Gynaecologist, Navi Mumbai
Working Women & Hormonal Issues - Is There A Link?

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 fulfil 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.
Practising 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.

1215 people found this helpful

Disassociative Disorder - Know More About It!

Dr. Shreyansh Patil 86% (10 ratings)
MBBS, MD - Psychiatry
Psychiatrist, Kolhapur
Disassociative Disorder - Know More About It!

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.

1380 people found this helpful

How To Increase Your Happiness Quotient - Stress Management!

PGDGnC DEPFE, MA - Psychology
Psychologist, Noida
How To Increase Your Happiness Quotient - Stress Management!

Whether you are a student, a professional, a parent, a housewife, a retired senior. Stress and tensions have become an inevitable part of all our lives. Stress due to competition, deadlines, responsibilities, relationships, difficult life circumstances. The list is endless.

Worrisome however is, if stress is not managed adequately, it can have a negative impact on our quality of life; lowering our capacity to feel happy, cheerful and contented ie lowering our happiness quotient

The foremost tip for reducing stress in our daily lives, and increasing our'happiness quotient' is, making time for me time.

Here's how you do it.

  • Make the effort to take some time out, everyday, spending a few minutes alone, relaxing, doing something you enjoy. It could be a few minutes of watering the plants in your garden, a quiet walk, a visit to the spa, quality alone time with your pet, just putting your feet up with a cup of coffee or tea, praying, meditating. Experiment and discover what works for you.
     
  • If you regularly and deliberately, continue to spare a few minutes everyday, to make time for me time; soon you'll learn to treat yourself as worth it, while also learning to enjoy your own company.
     
  • Bit by bit, the happiness and peace you experience in these'me time' moments, shall become a part of you. Such that you'll be able to stay stress-free, relaxed and happy throughout the day; in addition to feeling more in control when faced with stressful events and circumstances.


So go ahead, make time for me time.

2 people found this helpful

Stress & Weight Loss - Can Former Affect Latter?

Dt. Heena Parekh 90% (530 ratings)
BSC (Home), cerificate course in child care, diploma course in hospital administaration, master in food service management
Dietitian/Nutritionist, Vadodara
Stress & Weight Loss - Can Former Affect Latter?

Stress is a very common problem in today’s world. There can be various reasons for stress like relationship problems such as interpersonal relationship difficulties, problems in handling social relationships, poor financial conditions, health issues, problems of coping with hurdles at the workspace and so on. Due to stress, our body can undergo a lot of chemical and physical changes. There can be an imbalance in the hormonal levels which may trigger physical changes such as weight loss.

So, due to the complications in this hectic world, each person is suffering from some amount of stress. We cannot escape from the common day to day problems and this may lead to an adverse effect on our health in the long run.

One should note that stress is not always bad, sometimes, it is important to experience stressful situations to increase the motivation to bring out the best in you. But in cases of stressful situations, the cortisol and adrenaline-like hormones are released. But when the stressful conditions are prolonged, the body release stress hormones more frequently and this may lead to the inflammation in the body at various location and lead to the weakening of the immune system.

Effect of stress on body weight-

  • Stress creates a lot of impact on the body weight and metabolism of our body. You can actually gain weight due to stress. It is because the adrenal glands stimulate the brain to release cortisol in a continuous manner to produce more glucose in the liver to keep your energy state high.
  • The stress leads to an increase in calorie intake as the person likes to eat a lot of fatty food and due to this, abdominal obesity increases. This can cause a greater risk for diabetes, heart diseases and weight issues.
  • Also, the excess production of cortisol hormone can interfere with the production of testosterone and other hormones essential for the regulation of metabolism. The lower level of testosterone causes loss of muscles, strength reduction and gain in weight. Males who face the problem of deficiency of testosterone, may face a higher risk of getting enlarged breasts, erectile dysfunctioning and depression.
  • Also, the catabolic rate increases under the influence of cortisol. This will lead to the loss of muscle strength and reduction in protein synthesis lead to difficulty in building mass.
  • Therefore, chronic stress can cause disruption in the functioning of hormones and decreases the testosterone levels which in turn can lower down the metabolism. It leads to an increase in appetite and you may end up in eating junk food and this overeating can cause an increase in weight.
  • It is really very important to have control over stress by eliminating the unnecessary tension by following certain ways. You can first identify what leads to stress and then the reasons responsible for the triggering of stressful situations. You can also opt for medications and other breathing techniques to keep yourself calm. You should always find time to exercise and it will help in reducing stress.
1372 people found this helpful

Sexual Relationship During Pregnancy - How To Administer It?

Dr. P N Pandey 88% (10 ratings)
BAMS, M.A. in Astrology
Sexologist, Ranchi
Sexual Relationship During Pregnancy - How To Administer It?

Most couples are surprised by the way the arrival of a baby alters their relationship and their entire lives. Whether it is your first or second child, your relationship with your partner is likely to suffer a jolt. Having babies can bring each other closer, but it can also chip away the basic constituent of the relationship.

Some of the most common relationship pitfalls that a relationship suffers from and their remedies are discussed below:

Deprivation of sleep

  • It goes without saying that having children can be overwhelming as well as exhausting. The cumulative nature of the sleep deprivation leads to mood swings and makes it difficult to cope up with the regular stress.
  • This stress accumulates and is likely to affect the relationship between the new parents.
  • To help the condition, it is recommended to sleep while the baby is asleep so that your mind and body can relax.
  • You can seek help from your family members too, if they can help you cope up with the regular chores.

Lack of intimacy

  • It is no surprise that sexual intimacy would decline while being pregnant and it eventually vanishes after childbirth.
  • Sexuality is a very personal and intimate connection between two people; sexual disconnection and dysfunction can become a crucial problem for many people.
  • You should not view lack of intimacy as a sign of rejection as it may cause misunderstandings and the relationship may suffer.
  • You can have other forms of intimacy such as touching or kissing or snuggling and take your time to connect with each other physically.
  • Remember that sexual connection is not the only way of physical connection and you must try to explore them while being pregnant and after childbirth.

Sharing responsibilities

  • When a new member comes to the family, it invariably leads to an increase in responsibilities and this may cause a physical deprivation.
  • It also causes resentments and glitches when one partner feels that he or she is executing more tasks than the other.
  • This leads to miscommunication and physical intimacy is likely to suffer.
  • Try to map out each other’s routine and see to it that each one has his or her own share of responsibilities.
  • The transition that any couple undergoes while the woman is pregnant is certainly joyous and when the child comes to the family, it can be miraculous as well as challenging on the other hand. You cannot afford to let your love life sink, and therefore, both of you should come together to keep the love ignited.
2446 people found this helpful

Lifestyle & Mental Health - Is There A Link?

Dr. Indranil Saha 93% (224 ratings)
MBBS, MD Psychiatry, DPM Psychological Medicine
Psychiatrist, Kolkata
Lifestyle & 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 which 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. 

Proper 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 in a day. A good way is to go for some exercises such as walking, jogging, cycling and others in the open air for some time. The fresh and open-air, along with exposure to greenery, refreshes the 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, 
  • Practicing meditation in case of extreme stress, 
  • Taking out some time from a busy schedule in doing activities you love to do, such as reading books, etc. 

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.

2983 people found this helpful
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