What is stress?
Stress can be environmental as well as of physiological
origin and many definitions of this term are possible. It is normal in our day
to day life. Little stress is required for us to motivate and accomplishments
but too much stress can affect our body at all levels. From day to day life to
some future plans can be part of our stress like getting late, poor sleep, exam
pressure, project deadline, struggle for money, and fear from teacher, parents
(may be for some kids) or any other person, searching partner, career
establishment etc. can come under categories of stress.
What is depression?
Depression is a mental health condition. It has effect on
our feelings. If sad and hopeless feelings; persist in an individual for most
of the times even at good times of life and occurs more than two weeks then the
brain is depressed.
There are many ill effect of depression on body like anger,
tired, weight gain, increase in cholesterol levels, can lead to Diabetes and
Hyper tension, feeling of loneliness and thought of suicide. Therefore one need
to resolve it as early as it can be to maintain the health.
Techniques of managing depression
1. Get adequate rest
One of the most significant contributors of stress is lack
of sleep. For best results and healthy mind set a goal between 7-9 hours of
sleep each night. Avoid stimulating foods such as coffee, tea and sugar rich
food products in 3-4 hours prior to sleep.
The biggest cause of poor sleep these days are using smart
phone, computers prior to sleep, the light present in these electronic gadgets
makes brain active and do not allows to rest.
2. Communicate with friends or near ones
The act of communicating with nurturing and caring family
members and friends can also help in the quest to alleviate depression.
Communication gives a sense of reassurance and well-being that they are
supported by their loved ones.
3. Yoga
Yoga and meditation reduce blood levels of stress hormones.
By practicing simple loosening techniques which is rotating your neck, arms,
belly, thigh for 5-10 times, followed by easy Asanas can give you sense of
pleasure and relaxation after yoga.
Cortisol is a chemical that the body produces in response to
anxiety and stress, thus cortisol is stress hormone, which increases blood
pressure and blood sugar level.
4. Practice of Shavasan
Shavasan is muscle relaxation technique, often combined with
deep breathing, are simple to learn and very easy to get peaceful state. In
this, you need to consciously relax your whole body from head to toe and focus
only on breathing.
5. Practice meditation
Meditation is an activity that can be done anywhere and
helps both the body and the mind to relax, thus alleviating depression in a
significant way. One can read books of mediation or an audio lecture or
in-person classes to learn and practice meditation.
There are end numbers of ways to practice meditation, such
as breathing, counting each breath, concentrating on just inhalation or
exhalation; chanting certain mantra, chanting Om; candle meditation, moon
meditation; listening to certain soft instrumental soft music.
6. Relaxation methods
As the stress is common in day to day life, everyone needs
to develop methods to promote the relaxation, the natural unwinding of the
stress response. Relaxation lowers blood pressure, respiration and pulse rate,
releases muscle tension and ease emotional strains. These benefits are highly
individualized but moreover common to everyone.
7. Deep breathing exercises
During stress, breathing becomes shallow and rapid. Taking
deep breathing is an automatic and effective technique for winding down.
8. Take time for self-care
Whenever possible, it is essential to engage in activities that
provide a sense of relief from the depression. Finding the time to exercise,
yoga, playing outdoor games, going to theater or participate in other type of
leisure activities is helpful in breaking the daily routine in a positive way.
9. Massage therapy
Many data from multiple studies shows that massage therapy
decreases cortisol hormone levels in body. Due to pandemic one should restrain
visit to parlor rather, other techniques of managing stress can be opted.
10.Appropriate Use of smart phone
Many smart phones these days are equipped with measurement
of body functions like heart rate monitor, blood pressure; respiratory rate,
breathing rate, skin temperature etc. try to use these functions for checking
your own.
Blood pressure, breathing rate etc. increases during stress
as compared to being at peaceful state. By watching these measurements, you can
learn how to alter your mind to make these parameters normal.
11.Aromatherapy
The smell of lavender is associated with a calming effect.
Other aromas can also be used, but in caution, as they can be allergic to some
people.
12.Diet
Diet can alleviate your mood and make you feel down too.
Serotonin is a neurotransmitter that helps brain to relax. All you need to do
is to take jasmine tea or dark chocolate or a curd+rice in a meal. These foods
have strong correlation to give sense of calmness and relaxation in mind.
Seek professional help
Talking with a professional therapist can provide much
needed care, help and encouragement for individuals who may feel overwhelmed by
depression.
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