Overcoming Stress - Pandemic or no Pandemic

1. Eating and Drinking habit. To eat a healthy diet, you may need to make some changes. Remember that you can change your eating habits a little bit at a time. Small changes are easier to make and can lead to better health. Alcohol and food abuse may seem to reduce stress, but it actually adds to it. Try to eat a family meal every day at the kitchen or dining table. This will help you focus on eating healthy meals. You don't need to make huge changes to eat healthier. And you don't have to change your habits all at the same time. It's best to set small goals and change your habits a little bit at a time. Over time, small changes can make a big difference in your health.
2. Be Assertive. Assertiveness means expressing your point of view in a way that is clear and direct, while still respecting others. Communicating in an assertive manner can help you to minimize conflict, to control anger, to have your needs better met, and to have more positive relationships with friends, family and others. You do not have to meet others' expectations or demands. It's okay to say "No." Remember, being assertive allows you to stand up for your rights and beliefs while respecting those of others.
3. Staying Fit with home Exercise. Choose non-competitive exercise and set reasonable goals. Aerobic exercise has been shown to release endorphins (natural substances that help you feel better and maintain a positive attitude). Exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress. Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain. Furthermore, exercise has been shown to reduce symptoms in people suffering from anxiety. It can also help them be more aware of their mental state and practice distraction from their fears
4. Practice Relaxation . Relax every day. Choose from a variety of different techniques. Combine opposites; a time for deep relaxation and a time for aerobic exercise is a sure way to protect your body from the effects of stress. Relaxation isn't only about peace of mind or enjoying a hobby. Relaxation is a process that decreases the effects of stress on your mind and body. Relaxation techniques can help you cope with everyday stress and with stress related to various health problems, such as heart disease and pain. Practicing relaxation techniques can have many benefits, including:

• Slowing heart rate
• Lowering blood pressure
• Slowing your breathing rate
• Improving digestion
• Maintaining normal blood sugar levels
• Reducing activity of stress hormones
• Increasing blood flow to major muscles
• Reducing muscle tension and chronic pain
• Improving concentration and mood
• Improving sleep quality
• Lowering fatigue
• Reducing anger and frustration
• Boosting confidence to handle problems

5. Taking/Letting go responsibility. Control what you can and leave behind what you cannot control. We humans have an uncanny ability. Somehow, we try to control too much. At the same time, we avoid taking responsibility for what we can control. We blame others when our responsibilities aren’t met while we try desperately to adopt the responsibilities of others. Innately, we recognize there is a balance to be found. There are things out of our control and things within them. An improper treatment of the balance leads to victim mentality and co-dependency. But a healthy understanding allows us to make our choices with confidence and let go of the things that do not belong to us.

6. Prioritize or avoid Time killers. Many people find that life is filled with too many demands and too little time. For the most part, these demands are ones we have chosen. Effective time-management skills involve asking for help when appropriate, setting priorities, pacing yourself, and taking time out for yourself.

7. Live by your values. The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is. Use your values when choosing your activities. When we live by our values, they are the compasses that guide everything we do. They ground our decision-making and root our actions in a purpose greater than ourselves. In short, they give our lives both direction and meaning — which is why having a very clear understanding of what your values are is so important

8. Set realistic goals and expectations. It's okay, and healthy, to realize you cannot be 100% successful at everything at once.

9. Sell yourself to yourself. When you are feeling overwhelmed, remind yourself of what you do well. Have a healthy sense of self-esteem.

10. Stop smoking or other bad habits. Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and brings on more stress symptoms. Give yourself the gift of dropping unhealthy habits.

There are several other methods you can use to relax or reduce stress, including:

• Deep breathing exercises
• Meditation
• Progressive muscle relaxation
• Mental imagery relaxation
• Relaxation to music
• Biofeedback (explained below)
• Counseling, to help you recognize and release stress

Ask your healthcare provider for more information about these techniques.

Biofeedback

Biofeedback helps a person learn stress-reduction skills by providing information about muscle tension, heart rate, and other vital signs as a person attempts to relax. It is used to gain control over certain bodily functions that cause tension and physical pain.

Biofeedback can be used to help you learn how your body responds in stressful situations, and how to better cope. If a headache, such as a migraine, begins slowly, many people can use biofeedback to stop the attack before it becomes full- blown.

Summary

The most important aspect is knowing that you are in stress, many a times by the time we realize its already too late. Realizing that stress is taking a toll may be difficult sometime but it is not impossible, look out for symbols and hints or listen to your family members, friends or colleagues. Some emotional signs of stress -

• Depression or general unhappiness.
• Anxiety and agitation.
• Moodiness, irritability, or anger.
• Feeling overwhelmed.
• Loneliness and isolation.
• Other mental or emotional health problems.