Stress Management Tips from Dr. Ravinder Kaur

Stress is part of being human, and it can help motivate you to get things done. Even high?stress?from serious illness, job loss, a death in the family, or a painful life event can be a natural part of life. You may feel down or anxious, and that’s normal too for a while.

Talk to Dr. Ravinder Kaur, if you feel down or anxious for more than several weeks or if it starts to interfere with your home or work life.?Therapy, Medication, and other strategies can help.

In the meantime, there are things you can learn to help you?manage stress?before it gets to be too much. These tips may help you keep stress at bay:

• Keep a positive attitude.
• Accept that there are events that you cannot control.
• Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
• Learn to manage your time more effectively.
• Set limits appropriately and say no to requests that would create excessive stress in your life.
• Make time for hobbies and interests.
• Don't rely on alcohol, drugs, or compulsive behaviors to?reduce stress. Drugs and alcohol can stress your body even more.
• Seek out social support. Spend enough time with those you love.
• Seek treatment with a?psychologist or other mental health professional trained in stress management or?biofeedback?techniques to learn more healthy ways of dealing with the stress in your life.

Exercise

To start with,?physical activity?can help improve your?sleep. And better?sleep?means better stress management. Doctors don’t yet know exactly why, but people who exercise more tend to get better deep “slow wave” sleep that helps renew the?brain?and body. Just take care not to?exercise?too close to bedtime, which disrupts sleep for some people.

People who exercise also tend to feel less anxious and more positive about themselves. When your body feels good, your mind often follows. Get a dose of stress relief with these exercises:

• Running
• Swimming
• Dancing
• Cycling
• Aerobics

If you don't have the time for a formal exercise program, you can still find ways to move throughout your day. Try these tips:

• Bike instead of driving to the store.
• Use the stairs instead of the elevator.
• Park as far as you can from the door.
• Hand-wash your car.
• Clean your house.
• Walk on your lunch break.

Diet

The benefits of eating health foods extend beyond your waistline to your?mental health. A healthy?diet?can lessen the effects of stress, build up your?immune system, level your mood, and lower your?blood pressure. Lots of added?sugar?and?fat?can have the opposite effect. And junk food can seem even more appealing when you’re under a lot of stress.

Scientists have pinpointed some nutrients that seem to help lessen the effects of stress on the body and mind. Be sure to get enough these as part of a balanced diet:

• Vitamin C
• Magnesium
• Omega-3 fatty acids

Sleep

A common side effect of stress is that you may struggle to fall asleep. If this happens three times a week for at least 3 months, you may have?insomnia, and an inability to fall and stay asleep. Lack of sleep can also add to your stress level and cause a cycle of stress and sleeplessness.

Better sleep habits can help. This includes both your daily routine and the way you set up your bedroom. Habits that may help include:

• Exercise regularly.
• Get out in the sunlight.
• Drink less?alcohol?and?caffeine?close to?bedtime.
• Set a sleep schedule.
• Don’t look at your electronics 30-60 minutes before bed.
• Try?meditation?or other forms of relaxation at bedtime.

The role of your bedroom in good sleep hygiene also is important. In general, your room should be dark, quiet, and cool.?Your bed also plays an important role. Your mattress should provide support, space, and most of all, comfort.

Relaxation Techniques

Yoga.?This is a form of exercise, but it can also be a meditation. There are many?types of yoga. The ones that focus on slow movement,?stretching, and deep?breathing?are best for lowering your?anxiety?and stress.

Meditation.?It has been around for over 5,000 years for a reason. Meditation works well for many people and has many benefits. It can lower stress, anxiety, and?chronic pain?as well as improve sleep, energy levels, and mood. To meditate, you will need to:

1. Find a quiet place.
2. Get comfortable (sitting or lying down).
3. Focus your attention on a word, phrase, object, or even your breath.
4. Let your thoughts come and go and do not judge them.

Deep breathing -?When you practice deep breathing, you turn on your body’s natural ability to relax. This creates a state of deep rest that can change how your body responds to stress. It sends more oxygen to your brain and calms the part of your?nervous system?that handles your ability to relax.

Try belly breathing. Get comfortable, close your?eyes, and place one?hand?on your?stomach?and the other on your chest. Take a deep breath in through your nose. You should feel your belly rise more than your chest. Now, exhale through your nose and pay close attention to how your body relaxes. Repeat.

Biofeedback -?Learn how to manage your?heart rate, muscle tension, and blood pressure when stress hits. Biofeedback gives you information about how your body reacts when you try to relax. Sensors are placed on your body that calls out changes in everything from your brain-wave pattern to your muscle tone. Working with a biofeedback therapist, you can start to take control of the signals by changing how your body reacts to the sensor.

Love from TatvaBlisss