GOLDEN TIPS! HOW TO
OVERCOME STRESS
Everyone
is familiar with stress. We experience stress in various degrees and forms
every day. Stress in an avoidable feature of life, nobody likes it, but
it’s not as if there’s some button that you can press to turn stress on and
off….or is there.
STRESS FACTS:-
- physical or mental illness
- Lack of social support
- Stress is the fact of nature in which forces from the inside or outside world affect the individual, either one's emotional or physical well being of both. Stress releases powerful hormones and neurochemicals which prepare for action.
- Stress is the pressure experienced by a person in response to life demands. It is a process of adjusting to or dealing with circumstances that disrupt a person’s physical or psychological functioning. The individual responds to stress in various ways which affect the individual, as well as their environment. We usually think, stress is a negative experience, but from a biological point of view, stress can be a neutral, negative or positive experience.
TYPES OF STRESS:-
- · Work stress
- Relationship stress
- Some kinds of stress-related to specific stages of life such as aging, pregnancy, teenagers, menopausal transition, etc.
- Children suffering from stress to achieve the aims of a parent.
RISK FACTORS FOR UNCONTROLLABLE STRESS:-
- Lack of courage or self-confidence to adjust in every situation
- Social and financial problems
- physical
or mental illness
- Lack
of social support
SIGN AND SYMPTOMS:-
- Stress usually affects the mental sphere first causes psychological symptoms
- Initial symptoms may include -Anxiousness, Nervousness, Distraction, Excessive worry, Lack Of courage, Internal pressure, and change in sleep patterns.
- When the stress level increases and if it lasts for a longer period, a person may begin to experience more severe emotional or even physical symptoms like:-Excessive fatigue, Depression, Thoughts of harming yourself or others, Headache,Nausea,vomiting, diarrhea, chest pain, Restlessness, Shortness of breath, Chocking sensation.
- In most cases, the symptoms of stress are minor and don’t last very long. If the symptoms are increasing in frequency and severity, seek medical help.
- When you need medical help:-Thoughts about harming yourself, thoughts about harming others, chest pain, fluttering or rapid heartbeat, headache, and any condition that you feel might cause you serious harm if not treated immediately.
HOW TO OVERCOME STRESS:-
Before
you get too stressed out about being stressed out, there is good news, and
following some simple techniques, you can overcome your stress problem. Stress
management is consisting of techniques and Psychotherapies aimed to control a
person's level of stress especially chronic stress, usually for and for the
notice of improving everyday functioning.
BEHAVIOR:-
- Many things in life are beyond our control, particularly the behavior of other people or removing the stress factor from life. Rather than stressing out trying to overcome them and focus on the things you can control such as the way you choose to react to problems. Using self-help techniques for dealing with stress. Stress management is all about, change of lifestyle, thoughts, emotions, and the way you deal with problems.
- There are steps to relieve the pressure and regain control:-
TIP 1:-Source identification-
- Stress factors vary from persons to persons. you have to identify the true sources of your stress. For this, you can use a pen-paper method.sit in a calm place with pen & paper and try to write down the stress factor. While recording what you are stressed about is one approach to overcome stress by identifying its cause and level.
TIP2:-Practice of stress Management-
·
- By applying let go Method:-Life is beautiful. “I have to stay happy in every situation. Life is mine how any situation and person can handle my life by giving stress.”Just try to let go of the stressful events by giving fewer priorities to them.
- · Learn
how to say No:-know your limits and sticks to them. Take control over the parts
of your life that you can change and are causing your stress. Being selective
about what you take on say No to things that will unnecessarily and to your
load, can reduce your stress level.
- · Avoid
the people or environment who stresses you out. Listen to low pitch
instrumental music which makes you stress-free. Make your environment
stress free by keeping fresh flowers in your room or using flower-based,sandalwood scents which change your mood. Spend your time with
friends, pets. Use chewing gums, this makes u relax and increase blood flow to
your brain.
- · Analyze
your schedule, responsibilities, and daily tasks. If you have too many tasks,
drop them that aren't truly necessary to the bottom of the list or eliminate
them.
- · Express
your feelings:-Try to share about stress factors with your closed ones. Social
support from friends and family can help you get through stressful times.
- · Be
willing to compromise according to a situation.
- · Create
a balanced schedule between work and family life, social activities and daily
responsibilities and downtime.
- · Try
to view stressful situations from a positive perspective.
- · Practice
gratitude:-Gratitude may help to relieve stress and anxiety by focusing your
thoughts on what’s positive in your life.
- · Accept
the things you cannot change.
- · Learn
to forgive.
EXERCISE:-
- Exercise lowers your body’s stress hormones such as cortisol in the long run. It also helps to release endorphins, which are chemicals that improve your mood and acts as a natural pain killer. While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually.
RELAXATION:-
- Include rest in your daily schedule. This is the time to take a break from all responsibilities and recharge your batteries. Relaxation techniques such as Yoga, Meditation, proper sleep, deep breathing activate the body's response towards stress, a state of restfulness that is the opposite of the fight or flight or mobilization stress response.
- Yoga:-In general, the benefits of yoga for stress and anxiety seem to be related to its effect on your nervous system and stress response. It may help to lower cortisol levels, blood pressure, and heart rate and increase gamma-aminobutyric acid(GABA),a neurotransmitter that is lowered in mood disorder.
- Meditation:-Meditation
relaxes your mind to combat stress. By this, you can spiritually be connected
which improves your strength to tackle the situation.
* By using Mudras, you unknowingly give pressure to the points which relax your mind. This is the ancient procedure adopted by saints to keep their mind calm.
Here
are some mudra postures which you may follow:-
- · Sleep:-Minimum 6 to 8 hours sleep
is required to keep your mind relax and stress-free. Proper sleep helps to
increase your confidence level.
- · Deep
breathing: - Deep breathing exercises can help to activate your
parasympathetic nervous system, which controls the relaxation response.”You
breath in by saying I am physically active and breath out by saying I am
mentally calm”. you can practice this everywhere whenever you feel stressed.
NUTRITION:-
- Eating well can also stabilize your mood. Healthy food helps to lower your stress level.
- Foods that you avoid are junk food, processed food, caffeine; alcohol, etc. These may enhance your stress level.
- Foods you must include in your diet are:-Bazil nuts(which contain selenium helps to improve mood), Fatty fish(contain omega 3 fatty acids that improve mental health), Eggs(contain tryptophan amino acid helps to create serotonin which helps to regulate mood, sleep, behavior), pumpkin seeds, bananas (are an excellent source of potassium helps to regulate blood pressure, reduce stress and anxiety), Turmeric(active ingredient curcumin helps to lower anxiety & oxidative stress), Chamomile tea (having relaxant properties), yogurt(contain bacteria and fermented products have positive effects on brain health), Green tea(contain thiamine, have potential effects on mental disorders).
STRESS RELIEF DRINKS:-
- · Lemon Drink:-you can drink it whenever you feel stressed or on a daily routine basis.Procedure-In a cup add lemon juice(1/2),grated garlic(2 pods),grated ginger(1/2 inch),honey(2 tsp); then add warm water, then mint leaves. Leave for 5 minutes; drink as it is. You may add fennel seeds for taste.
- · Golden
milk:-Most preferable time for taking this is the night before going to
bed. Procedure:-Add milk two cups of milk almond, coconut or organic+1/2
tablespoon of grated fresh turmeric or ½ teaspoon of turmeric powder+1 teaspoon
of grated fresh ginger or 1/4 teaspoon of ginger powder+1/4 teaspoon of
cinnamon powder to a saucepan and heat about 5 minutes on medium flame. Then it
can be sipped in slight warm condition.
ACUPRESSURE METHOD:-
It is a form of traditional
medicine that may provide temporary relief from stress. It involves stimulating
pressure points in your body.
(A)
- A. Starting from the wrist, measure down with three fingers as shown in the Picture.Where your third finger touches the middle of your wrist is the acupoint.
(B)
(C)
- B:-In a sitting position, cross one leg over your opposite leg and rest your foot on your knee. Start with your thumb between your 2nd and 3rd toes and draw a straight line down until you are about a 1/3rd of the way down the foot. Knead the pressure point for at least 2 minutes and repeat on the other foot. This is a great point for anxiety, relaxation, and good sleep.
- C:-EARS-Gently massage your ears with your thumb and
forefinger. Pull down gently on the lobes and rub the inner surface of the ear
for about 2-3 minutes. When you massage your ear, you will feel calm all over.
Conclusion:-
Although stress and anxiety may arise in your
workplace and personal life, these trips often involve getting your mind away
from the sources of stress and may help to combat stress disorders.
