stress and depression – HTV https://htv.com.pk Mon, 10 Aug 2020 09:21:21 +0000 en-US hourly 1 5 Cool Ways to Reduce Stress at Work https://htv.com.pk/mind-body/5-cool-ways-reduce-stress-work https://htv.com.pk/mind-body/5-cool-ways-reduce-stress-work#respond Tue, 06 Feb 2018 14:14:00 +0000 https://htv.com.pk/?p=32163

The only way to do great work is to love what you do. Being stressed out at work will only ruin your work life. Excessive stress can impact your emotional and physical health and also your productivity at work. Stress certainly has impact on your work quality and the quality of your relationship with your […]

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The only way to do great work is to love what you do. Being stressed out at work will only ruin your work life. Excessive stress can impact your emotional and physical health and also your productivity at work. Stress certainly has impact on your work quality and the quality of your relationship with your colleagues. So, the better you reduce stress, the more you’ll positively affect the people around you.

How to Reduce Stress at Work

Eliminate stress and the harmful effects it brings to your work life with these simple tactics and lessen your work related stress.

1. Take a Note

Okay, so this is the first step towards to reduce stress at work. Take a note of everything that causes you to feel stressed and frustrated at work. Whether it’s work load, impending deadlines, annoying co-workers, not-so-good relationship with your boss or anything that stresses you at work, jot down everything on a note pad. Make a list of things that stress you and go through it at the end of the day. Gaze at the list that you have created throughout the day. This is how it’ll get easier for you to know what is causing you stress. Then sort things out accordingly.

2. Is It Just Work? Look Out As well

It is not necessary that if you feel stressed out at work it is something at work that stresses you out. It might be something else, something outside work that keeps bugging you. Chew on your personal life. We sometimes jumble personal life with professional life that complicates things. Make sure you are not carrying any of your stressors from home to work such as house handling, relationship, child care and even your health. Check if any of these issues are not seeping into your work life.

3. Have a Word with Your Boss

If your stress is work related, talk to your boss. Schedule a meeting with your boss and have a word with him. Discuss how your work load can be rearranged, what can be done to add or lessen responsibilities and how you can feel more peaceful at work. Just try speaking up your concerns to your boss, it might be of great help. Don’t think that nothing can work. Sometimes things just work out through simplest routes.

4. Look for Ways to Balance Your Work Life

There is a lot of stress that dribble into our professional life from our personal life. Look for ways to maintain a balance between your personal life and work. Create a flexible schedule to juggle work and home or any other activities and things in life that need your focus and attention.

5. Identify the Stressors and Alter Your Schedule

Once you have identified your stressors, try to alter your schedule. Look for ideas you need to have to reduce stress at work. If you think talking to your boss about your work will work, do it. If you have that one annoying colleague who you want to avoid, place a sign outside your cubical or office door that says ‘Do Not Disturb’. Other favors you can do to yourself is to put your cell phone to silent mode so that you can solely concentrate on your work.

Read here the Tips to Beat Stress and Anxiety.

Take proactive actions to reduce stress at work and get control over it. Analyze your situation, acknowledge the areas and things that cause havoc in your work life and have a healthy and happier professional life that makes you fall in love with your work.

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Tips to Beat Stress and Anxiety https://htv.com.pk/mind-body/tips-beat-stress-anxiety https://htv.com.pk/mind-body/tips-beat-stress-anxiety#respond Thu, 11 Jan 2018 10:03:43 +0000 http://htv.com.pk/?p=31221

Feeling blue, worried or upset? Have trouble sleeping? Well, these might be the signs of stress and anxiety. What worries you kills you. So, let your fears out and fill your mind with happiness. Kick those negative thoughts away and try to surround yourself with happiness with the help of these tips to de-stress yourself […]

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Feeling blue, worried or upset? Have trouble sleeping? Well, these might be the signs of stress and anxiety. What worries you kills you. So, let your fears out and fill your mind with happiness. Kick those negative thoughts away and try to surround yourself with happiness with the help of these tips to de-stress yourself and reduce signs of anxiety.

Share Your Concerns

The first and the foremost thing you ought to do, when trying to manage stress is to talk about it. Talk about your fears and concerns to someone who cares about you and you trust them. Talk to you mom, friend or your partner. Speaking out your fears and stress to someone even if they can’t physically help you, just being heard and understood by the person who cares will help reduce your stress and anxiety level.

Breathe and Meditate

Your breaths become short when you are anxious. This low breathing rate signifies stress and anxiety in your body and brain. Lengthen your breath consciously and breathe deeper. This lengthening and strengthening of your breaths will lower the anxiety level and prevent panic attacks.

One of the stress managing techniques is to meditate. To meditate is to relax. Meditation helps increase the level of relaxation in brain and the body while reducing the stress factor. Meditation will help you get rid of negative and anxiety provoking thoughts thus helping you to distance from those pessimistic and gloomy thoughts.

Eating Right is the Key

Stress and anxiety might change your appetite. You might crave for certain foods that your body might not need to cope with stress. Try to maintain steady blood sugar levels in order to stabilize your mood. Make sure your diet contains protein. Munch on handful of almonds, tuna or hard-boiled egg. Try eating foods that contain essential healthy nutrients such as omega-3 fatty acids and carbohydrates. Eating these foods can help reduce symptoms of anxiety and depression. Avoid eating sugary foods as they increase the symptoms of anxiety.

Moreover, avoid caffeine intake. Caffeine stimulates the increase in adrenaline hormone in the body. Cut coffee consumption, carbonated drinks and chocolates when dealing with stress. You can have decaf coffee and dark chocolate though.

Divert Your Mind

One of the stress management techniques is to switch to positivity. Instead of worrying about your fears and locking up yourself in the room, move out for a change. Try to divert your attention from anxiety and stress and go out with your friends. Give some time to yourself and to your mind and stop negativity to linger your mind. All this will help you to distress your mind.

Sleep Well

Try to take a good night sleep, as sleeping happens to be one of the easy ways to de-stress. Since anxiety disturbs the sleeping cycle and promotes inconsistent sleep, which may affect your physical and mental health, try to schedule a full good eight hours or sleep time and see what a few nights of sound sleep do for your stress and anxiety.

Be Happy

Eliminate those negative thoughts off your brain and look for reasons to be happy. Go out for a peaceful walk, read a good book, dine out with family, go for a soothing massage, hang out with friends, cook food or even re-do your room. All these activities serve you some time of bliss. Add all these activities in your to-do list a give some quality time to yourself.

Seek Aid

If stress and anxiety has taken toll and the symptoms have become significant, seek medical help immediately.

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5 Ways to Manage Stress https://htv.com.pk/health/5-ways-manage-stress Mon, 07 Mar 2016 12:09:53 +0000 http://htv.com.pk/?p=17201

Whenever human body encounters a task or challenge that would take sizeable

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Whenever the human body encounters a task or challenge that would take a sizeable amount of strength, our body releases certain hormones that heighten our senses to increase efficiency. However, through evolution of humans into hunters and gatherers, this rapid surge in energy and elevated reflexes must be channeled towards real physical exhaustion. Otherwise, the amount of these hormones remains elevated in our bloodstream and that does all sorts of harmful things to our body. The results are catastrophic and they include, sleep deprivation, exhaustion, prone to diseases and the most common, headaches, to name a few.

Obviously, this cannot be allowed to continue and we have to make sure that our body doesn’t build up high levels of cortisol (commonly known as the stress hormone). But there is one thing most of us don’t know about and that is cortisol can actually result in two different reactions, based entirely on what we do, right after it is dispersed by our adrenal glands. If the outcome of this outburst is something that is related to muscle activity, then this mechanism of our body is the most beneficial to our wellbeing by managing our blood pressure, improving our immune system, converting protein into fuel to provide a surge of energy to tackle the challenge that invoked the release of the hormone.

However, if we fail to turn this sudden burst of energy into work done, then the hormones dispersed into our blood stay dormant and build up gradually resulting in chronic diseases, gaining weight (especially around the belly area) and high cholesterol to name a few. Although we cannot monitor the amount of cortisol and adrenaline in our blood by ourselves, we can follow a standard set of activities to make sure that all the systems in our bodies are functioning optimally and nothing causes distress for us in the long run. For that we can indulge in these 5 very easy and healthy activities listed below.

1. Increase Your Vitamin C Intake

Research shows that nothing beats high level of cortisol as effectively as Vitamin C. The Vitamin can be considered an essential part of stress management. For students cramming for exams or any stressful academic feat, a diet constituted of citrus fruits would increase their attention as well as the quality of their work. Along with this, Vitamin C also prevents loss of weight that particularly affect students or people who usually work till late hours.

2. Reduce Caffeine

Yes, your beloved cocoa drink isn’t actually helping you cope with stress. In fact, even a single cup of coffee can raise your cortisol level dramatically. What actually happens to people who drink caffeinated drinks daily, their brain picks up cues for incoming caffeine and dulls your senses, such as making you feel tired and less concentrated to compensate for the incoming boost. This mix up of hormones in our body is very dangerous for us in the long term, thus, it is highly recommended that you slowly start cutting down on your coffee intake.

3. Workout

For a few poor souls (like me), even thinking about being overweight triggers stress, which usually ends up with being depressed about our weight and appearance. Fear not, because the built up amount of stress hormone in our bodies can be tackled even by varying our breathing pattern as in some yoga routines. Exercise is a powerful tool against nasty stress hormones that cause us to gain weight and distort our diets in the first place.

4. Sleep on Time

For all the tough cookies who feel as if they can easily manage those all-nighters, deprivation of sleep is one of the root causes of high cortisol. It doesn’t matter how we feel when the horizon starts to light up, being awake through the entire night automatically triggers our brain for something very strenuous (attempting to finish the TV season within a week still counts as the worst kind of stress!). After the excessive release of hormones in our bloodstream, the lack of physical activity, for as much as 6-7 continuous hours, well by now you can imagine what it would lead to. Our bodies crave for food because naturally the brain assumes that we have done so much work to compensate for the huge amounts of cortisol released which end up causing all sorts of adverse effects on our body.

5. Think Clearly and Positively

Perhaps one of the complex (yet extremely effective) ways of coping with stress is to revamp our thought process about certain things that can potentially lead to high stress. For example, when we think about the assignment due next week, we usually care less about it. Continued procrastination causes our brain to kick up the priorities of important tasks which ends up in a muddled mess of priorities when compulsory actions pile up on each other, which further reduces our efficiency and concentration.

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