Every individual suffer from stress, as some people can control their increasing stress whereas, more than half percentum of people are not aware how to tackle their stress and they turn their stress into depression.
TIPS TO MANAGE STRESS
# Get enough sleep, this tip will assist you in relaxing your nervous system. You feel fresh and nimble. You are able to think more clearly and do better in work. It aids you in reducing stress and improve your mood. It also assist you in reducing weight and improve your memory.
# consult to psychiatrist, it is best option, if you can not bear your stress anymore, then consult to psychiatrist , who can assist you to find out your actual cause of stress. Psychiatrist also helps you in overcome from stress.
# Do exercise daily, it aids you in stay fit and live a healthier life. It also assist you in managing your stress. It may divert you attention from a problem which cause stress. By doing exercise, you get tierd and fast asleep which reduce your stress level.
# Talk to your loved ones to help you in figure out main issue, it will be more helpful if you can share your issue with your loved one by doing this you can spend quality time with them and they can understand you. Moreover you feel very light from your heart and get more attached with them. It may diminish your feeling of loneliness.
# Quiet your mind by doing yoga and meditation, it can assist you by relaxing you from overthinking. It can leads to positivity which reflect in your actions. Your thought process can work better after meditation.
# stop overthinking, you must have to stop overthinking it can lead you to negativity and diminish your good personality among others.
Overthinking is a common issue among us nowadays, just like cold or cough. The fact is that before we can even realize it, we have fallen into this trap and it's eating us from inside, making a path for other critical physical and mental issues. Even if we do, we don't actually know how to deal with it. And of course, going to a therapist comes with an altogether different set of challenges.
How do you know you are an overthinker?
-Can you never seem to relax and chill? Are you worrying 24/7?
-Is your mind constantly on the go and you can never switch it off?
-Do you have sleepless nights thinking about what happened in the past, the mistakes you committed, about what the future has in store for you? Do you worry about the present too? Like what is happening in your life? Where is it going? Had the situation been different if you reacted or behaved differently? And even after staying up the entire night, you have no solution with you?
-Do you feel comfortable thinking about the negatives and having happy thoughts scare you from head to toe?
-Are you unable to concentrate on the task at hand?
If your answer to the above questions is yes, then you are an overthinker. But we can help you with some simple tips to tackle this condition.
1. Awareness and acknowledgment
The first step is to have awareness about the issue and acknowledgment of the fact that you are dealing with it.
2. Keep yourself engaged
Indulge in activities that keep you happy. This is the time to take up that hobby you always wanted to but couldn't because of your hectic schedule.
You’ve Stopped Putting in the Effort
That lack of enthusiasm often leads straight to a negative and even unconcerned attitude.
A lot of it is just not bothering anymore. You think, 'OK, I will go to work, and I'm going to complete the undertakings that are set before me. Be that as it may, I'm not going to place myself into it, and I'm not going to make a special effort to fix it. I’m just going to do the bare least to get by.”
Individuals who battle with burnout are regularly the individuals who have reputations as high achievers, so these indications of burnout at work are ordinarily an extreme balance when coordinated with their ordinary path to their work.
You Can’t Get Excited About Work Anymore
One of the significant signs of burnout is a lack of engagement or enthusiasm about what you're doing.
Indeed, even the chances that used to cause you to feel fulfilled currently leave you feeling totally exhausted. They don’t get the same level of comfort. They don’t get the same response if it goes fine.
In the worst-case situation, this attitude of detachment can extend beyond your work and negatively impact your interest in various phases of your life outside of the job.
Set forth plainly, in case you're battling to summon up even a sliver of enthusiasm for things that used to stimulate you, that is a giant, waving warning for burnout, yet for distress. (In the event that you figure you may be discouraged, converse with your primary care physician or emotional well-being proficient.)
1. Being Preoccupied With Work ... At the point when You're Not at Work
Despite the fact that you probably won't be working at a given minute, on the off chance that you're consuming mental energy thinking about your activity, at that point, your work is preventing your ability to heal from the stresses of your day. In order to improve, you need time to yourself after the actual duty stops and time when you stop thinking about that job altogether.
2. For the most part, Decreased Satisfaction
This is the capacity to feel less cheerful and satisfied with your profession and with your home life. You might feel disappointed or even held when it comes to whatever is going on at home, in society or with your social activities.
3. Health Problems
Over a long period of time, serious constant stress can produce real health difficulties like digestive issues, heart disease, depression, and obesity.
When you are under constant stress, a hormone known as cortisol is released into your system. This creates havoc in your body as it is responsible for the development of various negative conditions and diseases in your body. It puts a great deal of pressure on your heart and reduces the metabolism rate.
Yoga poses will relieve stress as well as improve your sleeping patterns. When you sleep well and are stress-free, it improves the quality of your life.
In order to improve your overall mental health, practicing yoga is something you should undertake on a regular basis. Apart from reducing physical tension, yoga has the potential to relieve stress and lift your mood. With the help of enhanced breathing patterns, Yoga is effective in enabling you to manage stressful situations without panicking.
Stress is becoming rampant in today's world due to the increasing workload and the pressure of meeting strict deadlines. To some extent, positive stress increases our work capacity but when this stress becomes too much, our general health starts to deteriorate.
10 easy yoga poses to help relieve stress:
4. Anjali Mudra
9. Uttana Shishosana
10. Janu Sirsasana
We often tend to think that the more we work, the more stressed we are and the more we accomplish. But an accomplishment made at the price of our physical or mental health is futile. There is no wealth that can make us rich other than good health. If you lose money, something is lost. But if you lose your health, you lose everything. Think about it.
Is it possible for you to enjoy the benefits of the wealth you have acquired by sacrificing your health due to excessively high-stress levels? Not at all! Therefore, you need to realize how important it is to combat stress before it takes a toll on your mind and body and eventually takes charge of your entire life. Rise and take control of your health before it is too late.
Avoid Procrastinating Tasks
One of the worst habits that have the potential to destroy you from the inside out is the habit of procrastinating stuff until the deadline is so near that it causes stress. When you are struggling to catch up to perform a task, you tend to get under a lot of stress.
The best way to organize your work is to set time aside for each task. Make a list of the tasks that you have to do and cross off the ones that you finish side by side. This way all the work won't fall on you.
Increase Your Social Circle
Studies have shown that people who are socially active and interact with more people have lower levels of stress than those who prefer to remain alone. Therefore, it is recommended that you keep yourself surrounded by positive people and be interactive. Being among friends and spending quality time with your family keeps negative thoughts at bay and help you feel better. It increases your self-worth and makes you feel a part of a community.
It is rightly said that laughter is the best medicine. When you laugh, your blood is filled with oxygen, and this enhances the metabolism. Hang out with people that have a great sense of humor and watch TV shows that are funny. People who watch comedy movies are always in a more cheerful state of mind than tragedy lovers.
You must have heard of aromatherapy and its benefit on the mind. When you are stressed out, a mild and refreshing fragrance can aid in improving your overall mental state to a great extent. Essential oil diffusers are the best way to go about this. Inhaling the vapors of fragrant essential oils can be soothing to your olfactory senses as well as beneficial for your health.
Most of the certified aromatherapists use the power of fragrances with other treatments to keep the patients in a calm state of mind. There are many candles available in the market that use essential oils. Lighting them enhances the interior of your place as well as the soothing fragrance tranquilizes your mind.
Regular exercise causes the release of endorphins, and this hormone acts as a counteract to cortisol. Activities such as running, jogging, and exercising in the fresh air increase the supply of oxygen and uplift a person's mood. People who don't exercise at all are more prone to depression and anxiety as compared to those who are physically active.
Anxiety and stress also have a negative impact on the sleep cycle and cause various sleeping disorders such as insomnia. Exercise also promotes a mental well being as when you are fit; you can witness a boost in your self-esteem. This enhances the mental level and inculcates a positive emotional state.
Stress Treatment In Yoga
There is a reason why this age-old technique has been gaining a lot of hype lately. People in the olden days used to practice yoga to keep their mind and body in a healthy state, but somehow this practice got lost in the middle as the corporate sector rose and people became busier. But nowadays, due to the increased stress levels and the negative effect of chronic stress on people's health, this practice is once again coming into existence, and there are more and more yoga camps to spread awareness regarding its benefits.
There are various poses or asanas, breathing techniques or pranayamas and mudras that ensure good health by increasing the blood circulation and the oxygen supply to our brain for the successful functioning of our organs. It reduces the secretion of cortisol or the stress hormone and fills the body with energy. Our mind becomes serene, calm and the mind-body connection is greatly improved.
Compromises The Digestive System
The excess of the release of glucose can cause type 2 diabetes. In order to give you the required energy boost, your liver has to produce an excess of glucose. An increased heart rate, rapid breathing and a surge of hormonal secretions can negatively affect your digestive system.
The acids in the stomach rise and reach a level that can cause heartburn and acid reflux. The movement of the food through the body is also affected which can lead to constipation and diarrhea. Stomachache and vomiting accompanied with nausea are also some of the symptoms that arise due to a compromised digestive system.
Increases Difficulty In Losing Weight
If you are too stressed out, then you can say bye-bye to burning fat. Unfortunately, no matter how much you bust yourself at the gym, the increased levels of cortisol will only make you gain weight despite all the efforts in the opposite direction.
For the metabolization of fat into energy, our body needs a sufficient supply of oxygen. But as long as you have increased levels of cortisol in your body, you will crave sugar-rich foods and drinks, and this will make it difficult for you to lose weight. Since the rise of the corporate culture at a global level, the use of soft drinks and energy boosters have skyrocketed.
Increases Sugar Cravings
When cortisol levels increase in the body, the heart has to work harder to pump blood. This results in a shortage of glucose in the body as most of the glucose is supplied to the heart and the brain for providing energy. This drains the energy of our body and makes us crave sugary foods. Due to excessive stress, we resort to shortcuts for boosting our energy and consume unhealthy carbs. Junk food has become one of the quickest solutions to the sudden energy dip that we face.
Weakened Immune System
When you are under stress, your immune system is stimulated. This can be a good thing unless the stress level is under control. But when it rises, it slowly weakens the immune system. The ability of the body to fight diseases decreases and the recovery time increases to a great extent. People who are stressed are more prone to viral diseases such as the common cold and the flu.
Chronic stress can actually make us physically sick. It damages the organs and affects the ability of the body to heal itself. This makes us vulnerable to a wide array of infections. A compromised immune system can disrupt our entire physical health. The blood pressure increases and so does hypertension.
Excessive stress causes a rise in the secretion of the hormone cortisol which disturbs the working of the arteries. This increases the risk of heart attack and stroke. It accelerates the process of aging and makes us prone to various skin conditions.
Changes In The Structure Of The Brain
Apart from modifications in the functioning of the brain, the structure of the brain is also compromised. There are two types of matters in the brain, grey, and white. When the balance between these matters gets compromised, many complications can occur. These changes can be long-term; thus, the negative consequences can stay with you for a while. The neural networks are also affected along with the brain. This can also cause behavioral changes.
Shrinking Of The Brain
There are areas ion the brain that is responsible for the regulation of various human emotions. Excessive stress can shrink these areas of the brain. This can affect the regions that are responsible for instigating the thoughts of self-control in sudden life-altering moments. It can also cause short-term memory loss. This is one of the most dangerous effects of stress on the brain.
When people are under chronic stress, they are more prone to panic and anxiety attacks. They produce fewer neurons than usually required. This can result in severe anxiety and a gap in the communication skills and compromised reaction time of a person. It can lead to extreme depression, and the person might require immediate medical attention to treat anxiety disorders. This is one of the most prominent psychological effects of stress.
Destruction Of The Brain Cells
Although it is a less known fact but stress is also responsible for killing neurons of the brain. The process of the formation of new brain cells can be severely affected. The cortisol level rises, and it can lead to severe aggression. This causes the destruction of the cells of the brain, thereby decreasing the survival duration of the cells.
Stress affects us in a variety of ways, and it is caused due to a wide variety of factors. It can be due to an impending deadline or family issues. No matter what the reason is, excessive stress is one of the leading reasons for different kinds of mental illnesses such as anxiety, depression, sadness, mood swings, etc. When a person is mentally ill, he is not able to enjoy any activity to the fullest.
The brain is designed in a way that protects you from various threats. But when it is overloaded with stress, the functioning is compromised. It can also shrink the volume of the brain that can have a detrimental effect on the body.