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Managing stress by adopting healthy ways

Take common clues to stress—headaches, indigestion, sleeplessness seriously. Learn to manage stress using these techniques:

Post by on Thursday, June 17, 2021

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Take common clues to stress—headaches, indigestion, sleeplessness seriously. Learn to manage stress using these techniques:


▪︎Change the factors you can

You may not be able to walk away from a stressful job or home situation, but you can develop new responses to defense anger or conflict. You can also learn to manage your time better with stress-lowering techniques.


▪︎Exercise regularly

The natural decrease in adrenaline production after exercise may counteract the stress response. People who are physically fit handle stress better.


▪︎Take healthy diet

Taking healthy diet like eating whole grain foods, vitamin -rich foods, green leafy vegetables and fresh fruits and avoiding processed foods or junk foods-- can help to relieve your stress.


▪︎ Relax

Learning techniques such as guided imagery, meditation, muscle relaxation and relaxed breathing can help you relax. You can also focus on hobbies or activities you find calming -- such as reading books, listening to some soothing music or playing with your pet. Connect with nature and stay spiritually connected to Lord.


▪︎Build a positive support network

From dealing with cancer to coping with a troubled relationship, social support can help reduce stress and prolong life.


▪︎Recognize when you need help

If stress is keeping you from work or hindering your daily routine, talk with your doctor or any clinical psychologist. Cognitive Behavioral Therapy is one approach that can help you gain control over your symptoms.


▪︎ Getting a good night’s sleep 

Sleep deprivation can lead to forgetfulness and problems in concentration, besides causing stress. To sleep better, consider these suggestions:


> Limit time in bed 

Spending too much time in bed usually disrupts sleep in the middle of the night.

 

> Don’t try too hard to sleep 

Read a book or watch TV until you become drowsy, and then go to your bedroom to fall asleep naturally. Try to maintain a regular time for going to bed and for getting up. Usually going early to bed at night and getting up early in the morning makes you healthy.


> Avoid or limit caffeine, smoking and alcohol 

Caffeine is a stimulant. Nicotine also can interfere with sleep. And although alcohol is a depressant and may help you doze off, it can disrupt restful sleep.


> Exercise and stay active 

Regular physical activity and exercise contribute to a restful sleep. Aim for 30 minutes or more of exercise on most days. Avoid exercising too close to your bedtime so it doesn’t interfere with your sleep.


> Watch what you eat before you sleep

A light snack may help you relax before sleeping, but avoid heavy meals and foods that could cause heartburn. Drink less liquid before bedtime so that you won’t have to go to the bathroom as often.


Dr. Tasaduk Hussain Itoo


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