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Stress Management

Stress can be defined as a response or a reaction displayed by the human body to pressure, threat or stimulus that are disturbing in nature. Any stressful situation usually results in hormonal rush in the whole body like cortisol or adrenaline which are activated due to fight or flight response. When fight or flight response takes place the body prepares us to either face the situation or escape it. During this response the heartbeat raises, muscles tighten, blood flow increases resulting in high blood pressure, breathing becomes fast and senses sharpen due to the threatening situation. It increases the focus of an individual and speeds up their reaction time.

There are a number of reasons by which Stress is caused, which include:

Acute or Chronic stress can be caused by all these factors. The stress that is mild in nature and every person goes through it from time to time, which helps out in keeping them active and alert is called Acute Stress. Whereas Chronic Stress is long lasting and if not tackled in time can result in harmful effects on the person’s life.

Number of symptoms can be caused by Stress such as physical, behavioral, cognitive and emotional. These symptoms include:

 

Irritability
Mood swings
Anger issues
Anxiety/depression
Memory problems
Poor judgment
Concentration problems
Negative thinking
Poor eating patterns
Isolation
Procrastination
Usage of drugs as self medication
Physical aches and pains
Diarrhea
Nausea
Heart palpitation and much more…

As mentioned above as well, acute stress can be healthy as it assists in procrastination, but at times it becomes quite complex to oversee chronic stress. A number of harmful effects are caused by chronic stress. Different techniques can be used to manage this type of stress. Some of these techniques are as follows:

Relaxation Exercises: Relaxation techniques like deep breathing, imagery, meditation etc helps relax muscles, slow down breathing, stabilize heart rate and blood pressure. As our muscles usually tighten during stressful conditions and we go through other symptoms such as palpitation etc, these relaxing exercises will help our body calm down and reduce stress.
Exercise: Going for a walk, jogging, yoga, plates all these basic types of exercise are also very helpful stress management and muscle relaxation techniques. It also proposes diversion and increases blood flow to the brain for being able to make better decisions and do reasoning.
Engage Socially: Keeping yourself in Isolation is not how stress is handled. Engaging in Social gatherings can be very helpful in distracting the individual from his or her irrational and negative thoughts. In order to cope up with stress social interaction can provide aid in controlling stressful flight or fight response.
Journaling: Writing down the things that are troubling us is also another very effective way of handling stress. Keeping a journal can be very helpful in managing stress. Writing before going to bed or taking 15-20 min out every day to document the stressful thoughts or events can grant a feeling of relief.
Venting out ones feelings: Talking to friends or someone who can understand our feelings is a healthy way to relieve your stress. Talking to a professional such as counselor or a psychologist can also help out in managing stress. Always remember to talk, laugh, cry, and express anger when you require to.
Involve in pleasurable activities: Indulging in activities that we like is another very useful way to reduce stress. Involving our favorite hobbies to pass time like gardening, reading a book, horse riding, watching movies, being creative and paint, draw anything that helps a person feel more at ease can be added to everyday life to do list as it keeps stress at its bay.
Mindfulness: Looking at the brighter side of life by living in the moment, enjoying what you have now and appreciating your blessings. Making present the focus can help us relax and reduces our stress levels.