Stress Management

  • Stress
    Stress is what happens when you have too much to handle. The body goes into fight or flight mode. Your heart rate may go up and you may breathe faster or sweat more. This response is fine within normal limits. But beyond that, it can be harmful. Stress is a global issue and increases with Age.  
Submitted by PatientsEngage on 26 October 2015

Your doctor may suggest some of the following self-help strategies: 

  • Self-understanding: Know what is causing you stress 
  • Self-management: Be more organised, control your thoughts
  • Self-talk: Stand in front of a mirror and counsel yourself
  • Conflict resolution: Make ways to resolve smaller conflicts that may snowball into bigger ones.
  • Positive attitude: See the upside of the situation 
  • Breathing exercises: Do pranayama
  • Try meditation 
  • Exercise
  • Alter your diet: Add vegetables and fruits (lot of fibres) to your diet
  • Time management: Prioritise your actions so you are not swamped with work. Always leave time to some things you enjoy. Make a “to do” list 
  • Get enough sleep: 8 hours minimum
  • Avoid recreational drugs, substance abuse, all nicotine products like cigarettes, cigars, hookah, etc. 
  • Reduce alcohol, caffeine and sugars

Diet: Eating healthily helps the body cope better with stress. Include the following in your diet:

  • Oatmeal, nuts and low fat milk help counter stress by lowering blood pressure
  • Foods that increase serotonin levels, like carbs, wholegrain breads and pastas
  • Oranges, black tea, fatty fish strengthen the immune system and reduce stress
  • Spinach, soyabean, salmon are rich in magnesium, which lower the effects of stress.

Exercise: Exercise is enormously helpful in reducing stress. It fills you up with feel-good endorphins, takes your mind off worries and helps you sleep better. Take up any of the following:

  • Aerobic exercises
  • Swimming 
  • Yoga
  • Gym
  • Cycling
  • Walking for 30 mins three times a week
  • Any activity that raises your heart rate is good.

Take charge - Your action plan

  • Eat healthy
  • Manage your time – don’t pack your day with endless activities 
  • Get self-assessed – with the help of a questionnaire or by assessing and analysing situations that make them feel more stressed – and coming up with solutions
  • Exercise 

Support team

  • General physician
  • Psychologist
  • Hypnotist
  • Behaviour therapist
  • Nutritionist
  • Fitness expert

 

Community
Caregiver Community
Mental Health and Wellbeing
Condition
Stress

Stories

  • Treatment for Stress
    Apart from self help options mentioned in the Management section, one option is Cognitive-Behavioural Therapy. You talk through your problems with a therapist. The aim is to alter the negative thought patterns arising from stress and the behaviour that comes with it.  Medication : You doctor may also suggest medication such as: Barbiturates like phenobarbital, butabartital, amobarbital, mephobarbital  Benzodiazepines like lprazolam, chlordiazepoxide, clonazepam, diazepam and…
  • Stress Diagnosis and Tests
    Testing for stress If you decide to consult a doctor, he or she may give you a questionnaire to fill out. It will ask you about situations that cause you stress, how frequently you are stressed, what causes increased stress and the symptoms you feel. Your stress level is assessed at the end of the test – the higher the score, more the stress. 
  • Types of Stress and Stages
    Different types of stress Acute stress is short-term and is caused by the demands of life – for instance, your child is struggling at school or you are worried about clinching a contract. This does not cause extensive damage and is manageable. This is the most common type of stress.  Chronic stress is long-term stress that the patient cannot get rid of. It is caused by longstanding situations, like being trapped in a hopeless job, in poverty, unhappy marriage or violent…
  • Signs and Symptoms of Stress
    Symptoms may include the following: Forgetfulness Inability to focus Low energy levels because of too much worrying  Headaches Frequent infections because of low immunity levels due to elevated stress levels Upset stomach Insomnia Irritability Pounding heart Clenched jaw Muscle pain and stiffness If these symptoms are ongoing and you can’t seem to stop them, consult a doctor.
  • Causes of Stress and Risk Factors
    What causes stress Stress is caused by changes in your environment, be it the home or the workplace, or life-altering events like bereavement, illness, financial worries or divorce. The severity of the condition varies for each person, depending on his/her innate strength to face a particular problem. Are you at a risk of developing stress These factors heighten risk, for example: Childhood experiences, such as abusive behaviour, have long-term effects on the hypothalamus-pituitary system,…
  • Dealing with stress and building resilience
    “My anxieties have anxieties,” said Charlie Brown echoing many of us. Stress is a part of life, but why and how do some deal with it better than others? Savita Narayan breaks it down with practical tips for fortifying your inner strength.   “If the problem can be solved why worry? If the problem cannot be solved, worrying will do you no good.” Shantideva, 8th century Buddhist teacher “Stress comes from the way you relate to events or situations.” ― Chris Prentiss, Zen and the Art…
  • Top 10 meditation apps
    1. Buddhify This nicely-designed UK-created app is aimed at busy urbanites. You tell it whether you’re at the gym, walking, commuting or home.  2. Sleep Easily Meditation There’s a 25-minute guided meditation that combines soothing music with talking you through the relaxation process.  3. Calm – meditation and relaxation There are seven guided sessions running from 2-20 minutes with a range of background scenes and sounds to choose from Free for iOS and Android 4. Smiling Mind…
  • 9 reasons to get off that couch NOW
    Think you know all the reasons? Prepare to be surprised. By family practitioner and marathoner Dr Gita Mathai. Plus, how much to exercise to get its real benefits. We all want to look good, be slim and healthy. There’s one magic pill for this and it’s called exercise. Even if you’re ‘too tired’ or ‘too busy’, you need to get off that couch now.  Benefits of regular exercise Exercise helps to achieve ideal body weight if also combined with calorie restriction.…
  • Take a lunchtime stroll to reduce stress
    Study published in The Scandinavian Journal of Medicine and Science in Sports shows that even gentle lunchtime strolls can perceptibly - and immediately - buoy and improve people's moods and ability to handle stress at work. To assess people's moods, the volunteers set up a specialized app that included a list of questions about their emotions - stress, tension, enthusiasm, workload, motivation, physical fatigue.   Walkers said they felt more enthusiastic, less tense, more relaxed on the…
  • Caregiver health and wellness
    You are focused on looking after a patient with a chronic condition. But you, the caregiver, may also be at risk. Rama Murali of Care3 (Care Cubed), a support network and resource bank for caregivers, gives you some tips on how to avoid caregiver burnout. “You yourself, as much as anybody in the entire universe, deserve your love and affection.” – Buddha Why focus on Caregiver health? Although caregiving can be truly rewarding for many, the 24×7 nature of caring for a…