stress – HTV https://htv.com.pk Fri, 05 Jun 2020 07:00:58 +0000 en-US hourly 1 Top 10 Stress Reducing Foods https://htv.com.pk/nutrition/top-10-stress-reducing-foods https://htv.com.pk/nutrition/top-10-stress-reducing-foods#respond Tue, 18 Feb 2020 01:15:02 +0000 http://htv.com.pk/?p=16739

In this competitive and fast running world everyone is surrounded by millions of worries.

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In this competitive and fast running world everyone is surrounded by millions of worries. Every morning, we witness some people cramming from their notes as they have to clear their tests, some people rushing to their offices as they will be losing a handsome amount from their salary, some people all pale and in despair as they couldn’t manage to meet the deadline of their assignments and we also see mothers in a hurry as they have to prepare breakfast from their families. This world indeed a wrestling ring where everyone is punching, slapping, kicking and pushing each other just to get that one golden belt. I find this reality very sad that why life is so difficult but we can’t help it because this is what actually life is.

In this really busy and hectic life, everyone, whether t a student or a bachelor, a house wife or a working woman, a clerk or a boss, faces tremendous amount of stress everywhere. Some calmly fight with stress while some give up by attempting suicides. In the last decade, the number of suicides has badly increased large number of people have started seeing psychologists only because they are unable to tackle with their stress.

Apart from attempting suicide or seeing a psychologist, do you know stress can be relieved by eating some foods? Isn’t it amazing? There are foods that help you stabilize your blood sugar and emotional response which end up relaxing you.

1.Leafy Greens

leaf greens

If we talk about green color only, according to color psychology green color helps to reduce one’s stress. People with health issues are recommended to color their wall in green. Apart from advantages of green color, green leafy vegetables have long list of advantages. Spinach, mint, parsley, Kale etc contains chemicals which help to relax our brain.

2.Oatmeal

otmeal

Oatmeal  is another good food that helps lower stress. According to research, oatmeal helps the brain make serotonin the same substance that is regulated by antidepressants. You can lose your weight along with relaxing yourself by using oatmeal.

3.Salmon

salmon

Salmon makes your body produce hormones which help lower your anxiety. It contains Omega 3 which counteracts the bad effects of stress hormone.

4.Blueberry

ble beeries

Berries work as antidepressant to fight stress. Berries contain antioxidants which help your body fight with stress related radicals.

5.Pistachio

pistachio

One of the researchers suggest that people suffering from stress and anxiety should be encouraged to eat pistachio as doing something repetitive with your hands in a rhythm helps lower stress. Apart from that, pistachios help lower blood pressure and heart rate which reduce stress as well.

6.Dark Chocolate

dark choclate

It is believed that eating something sweet makes you happy and if you are offered to eat chocolate than definitely you will no longer be in anxiety or stress. Cocoa in dark chocolate contains antioxidants taht help in reducing stress by lowering blood pressure.

7.Milk

milk

Milk is a complete package of nutrients. It is a great source of Vitamin D. According to many researches, Vitamin D boosts happiness in a human body and fights with stress and anxiety.

8.Flaxseeds

flaxseeds

Flaxseeds and other seeds are rich in vitamins and minerals. These seeds are rich source of magnesium and according to researches magnesium is a great source of lowering anxiety and stress. Magnesium fights with depression and anxiety, end up relaxing human body.

9.Orange

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Orange juice is said to contain chemicals that lower blood pressure. Orange juice contains Vitamin C which produces chemicals that fight stress related hormones, ending up relaxing a human mind and body.

10.Almonds

almounds

Munching on almonds produces Vitamins in the body that fight negative effects of stress related hormones. Almond is a great food to eat in anxiety as in a short span of time this food help in lowering your anxiety.

 

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5 Self Care Tips For When You’re Having A Tough Day https://htv.com.pk/lifestyle/self-care-tips Tue, 26 Feb 2019 04:30:10 +0000 https://htv.com.pk/?p=43159

We’re all familiar with that sinking feeling during the day when everything that has been piling up starts to take a toll on us. Nothing is going right, and life keeps throwing new stuff at you to juggle. Everything feels like it’s falling apart. Pause, take a deep breath, and remember you’ve dealt with situations […]

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We’re all familiar with that sinking feeling during the day when everything that has been piling up starts to take a toll on us. Nothing is going right, and life keeps throwing new stuff at you to juggle. Everything feels like it’s falling apart.

Pause, take a deep breath, and remember you’ve dealt with situations like this before. You’ll get through it. But here are a few things you can do to help you deal with this.

Related: Positive Thoughts, Positive Life

Do something for yourself. A trip to the spa, a little retail therapy or maybe get your favorite food for dinner.

When everything is going wrong, you need to have at least one thing go right. Let yourself indulge. You deserve it.

Related: Find Out Which Foods Can Make You Happy

Take a long, hot shower

Not only will this help your tense muscles relax, it’ll also give you a break from everything. You’ll get some alone time to be able to clear your head. And the happy soapy smells will lift your mood.

Call a friend

It can be hard to reach out. You feel like you’re burdening someone with your problems. But you need to talk! People that are close to you will not feel burdened. If it makes you feel any better, ask your friend if they’re free to listen to you vent. This will make it easier for you to talk because then you won’t have to wonder if they need to be somewhere else. Just letting it out can make a difference.

Go for a run

If you feel you are able to go for a run, do it! It gives you a healthy way to channel your anger, anxiety, frustration, and any other negative emotions you might be feeling. It also releases chemicals that lift your mood. And you feel great after you’re done!

Read: 7 Tips For Coping With Stress

Positive Reminders

During a tough time we’re too hard on ourselves. Remember:

It’s okay to make mistakes. Forgive yourself, you’re only human.

You cannot control everything.

You’re trying your best.

Your emotions are valid. Give yourself the space to feel sad, upset, etc.

You matter, and your happiness matters.

You’ve achieved things in the past.

Write all these reminders, and then some, on post its and put them up around you. Fight that self-doubt and know you’re doing okay.

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Benefits and positive impacts of Guided meditation for sleep https://htv.com.pk/life/benefits-and-positive-sleep Fri, 22 Feb 2019 11:44:01 +0000 https://htv.com.pk/?p=43622

Do you have difficulty falling asleep? Do you have restless nights in bed? Did you try to find out the reason behind it? If no, then you would never get a sound sleep. Your sleeping patterns are related to your daily routine. Unhealthy lifestyle and too much stress cause irregular sleep patterns. You will sleep […]

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Do you have difficulty falling asleep? Do you have restless nights in bed? Did you try to find out the reason behind it? If no, then you would never get a sound sleep. Your sleeping patterns are related to your daily routine. Unhealthy lifestyle and too much stress cause irregular sleep patterns. You will sleep for hours and hours but still, you will not feel fresh. There would not be quality sleep because the quality of sleep does not depend on the number of hours. For better inner conditions and a restful night, you need guided meditation for sleep.

Meditation for sleep may sound a bit weird but it’s something that people with insomnia and sleep deprivation need. Meditation will settle the mind and you will feel relaxed which means it will be easier to have a satisfied sleep.

What is the guided meditation for sleep?

Meditation is very essential to correct both our body and mind conditions. It trains you to focus less on your thoughts and more on the present moment. Our mind focuses more on the thoughts when we are still that is they are powerful at bedtime. This causes difficulty in falling asleep and distracts our natural sleep. Meditation will guide you on how to get natural sleep. It will allow you to focus less on whatever happened throughout the day. The less you think about your day the more rest your mind will get. This way both your mind and body will get rest.

Let us understand the guided meditation for sleep in scientific terms. When we meditate our heart rate lower down and this happened due to the activation of our parasympathetic nervous system. It encourages slower breathe which increases our quality night prospect. The guided meditation for sleep has various new techniques and tools to give relax to your mind and body which eases into restfulness.

Reasons behind restless sleep

 

What keeps people restless at night? Let us understand the reasons. Almost half of the people of the world are deprived of a sound sleep. It is because of the lifestyle choices and few biological forces. Falling asleep is not simple like you go on the bed and fall asleep. It takes some time and there will be thoughts in your mind that will keep on distracting you.

Other than the random thoughts in your mind, the technology is also a reason behind the sleep problems. Using mobile phones or laptop during sleeping hours or just going before to the bed is the common reason among it. Many of us use gadgets all day and even sleep keeping them right under the pillows.

These screen and technology have negative effects on our sleep. According to a study the more we use devices, the more we will face difficulty in sleeping. One can see these effects in the people who use the gadgets throughout the day. These effects are also seen in people who keep alarmed clock or use phone ringers.

People experiencing insomnia also face problems in sleeping. It is a medical and psychiatric condition which is caused due to certain biological factors. According to researchers, insomnia is a problem caused when either the wake cycle or sleep cycle is irregular. Both cycles don’t work simultaneously but when there is a problem with any one of it, one may face insomnia.

The medical conditions for insomnia include these:

  • Arthritis
  • Chronic pain
  • Asthma
  • Nasal/sinus allergies
  • Endocrine problems
  • Gastrointestinal problems
  • Low back pain
  • Neurological conditions

Insomnia when combined with anxiety, depression and bad lifestyles cause more difficulty. Therefore, to treat depression and anxiety one needs the help of guided meditation for sleep. Meditation will let you understand and notice the sleeping pattern. Once you are aware of it you can deal in better ways with it. It is a calming and relaxing practice that will create better conditions to get healthy sleep.

 Benefits of guided meditation for sleep

Sleeping for less than seven hours daily increases health risks. These include the risk of diabetes, chronic illness, and heart diseases. It also causes impairments in long and short term memory, attention, reaction time and decision-making ability. It ultimately leads to errors at work.

Meditation has many benefits for you.

  • It increases better sleep
  • lowers the stress levels
  • Improves memory and gives mental clarity.
  • It also improves the immune system
  • It encourages better eating habits
  • Helps in weight management
  • Reduces the risk of Alzheimer

Ultimately, it leads to a better sense of wellbeing. The best time to meditate is before going to bed. It leads to falling asleep faster and you can experience sound sleep.

Techniques involved in a guided meditation for sleep

Meditation for sleep involves various techniques. Some of them are as follows:

Breathing exercises

Regulating your health improves sleep. Simply count your breaths and gradually slow down your breathing to give an indication to your brain that your body is going in sleep mode.

  • Mindful body scanning– it involves the notice of your body part efforts and breath. It starts with your toes where you have to think of switching off your each body part.
  • Visualizations– in visualization, you have to imagine a scene and slowly take your mind into the state similar to hypnosis.
  • Counting– it involves the release of your mind from unnecessary thoughts. You have to count slowly from 10 to 100 or more and then backward to 10.
  • Silence- silence is also one of a kind of meditation. Stay silent for a few minutes and it will provide you a little guidance for the next day.
  • Movement-based meditation– it is also a guided meditation for sleep where you will be participating in activities such as light stretching, low impact postures or tai chi.
  • Retracting your day– here you have to review your day. Begin from the morning to shower and then breakfast.

Using these simple meditations techniques one can surely improve their sleeping patterns. If you sleep well, you feel well. The healthy mind and body is the secret of good and restful sleep. Start your day fresh and end it with a sound sleep with this guided meditation for sleep techniques.

 

As the Outreach Manager for The Sleep Advisor, I wanted to see if you were interested in including a link to our Sleep Hacks guide. I think our link is a great fit as your article shows natural ways to increase your sleep and ours shows life hacks that can be used to maintain those.

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The PSL Fever – High Stakes and Escalating Emotions https://htv.com.pk/entertainment/psl-emotions Fri, 15 Feb 2019 11:15:11 +0000 https://htv.com.pk/?p=42990

The 4th edition of PSL is the talk of town these days. The event promises to be BIGGER and BETTER than the erstwhile editions – chiefly due to 2 reasons: – AB De Villiers – perhaps the most audacious batsman in modern era is making his debut for the most supported franchise in the league […]

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The 4th edition of PSL is the talk of town these days. The event promises to be BIGGER and BETTER than the erstwhile editions – chiefly due to 2 reasons: – AB De Villiers – perhaps the most audacious batsman in modern era is making his debut for the most supported franchise in the league (The Qalandars). Secondly, 8 matches of the PSL (including the knockout games) will be played in Lahore and Karachi. The latter is particularly a good sign for a nation deprived of international cricket. Stakes will be high – emotions will be stirred and hearts will be broken – all in the name of just a game, hm?

hbl psl

Sports is Always a Rollercoaster of Emotions

For some people, cricket is revered as a religion – look no further than India. For others, it is a matter of life and death – look up the FIFA World Cup and the casualties attributed to it. The role cricket plays in our lives is paramount. PSL was just the right therapy our nation needed – the most exhilarating form of entertainment. Since the first season in 2016, the league has been projecting a positive image of Pakistan.

RELATED: Virtual Reality: An Addiction To Video Games

Sports is the greatest physical poetry – it inspires and moves people – but a lot of us take it too seriously and border on dangerous obsession. Banter in one form or another is always good, but when people give in to their emotions and allow it affect their lives, then it becomes a problem.

The issue is when people attach sentiments to any sporting ideal, they expect them to win no matter what and when their perceived outcomes do not take place; they bellow out frustration, anger and dare I say, hatred on things that had no part whatsoever in affecting the result, pretty ludicrous, right? These emotions drive them to act out of character and incite violence.

Enjoy the Game, Do Not Let It Disturb your Peace

We have seen television sets getting smashed, watched riots, witnessed people getting beaten up and in worst case scenarios, mourned the loss of human lives. This demonstrates human behavior, when people do not get something, or when they feel deprived of their right, their brain tells them to respond with negative emotions to a stimulus. However, it is all about damage control – which is restraining yourself from celebrating excessively or mourning the loss of your team for a long time.

We all feel the adrenaline rush when our favorite team takes to the field, our heartbeats go up a notch during the final stages of the game, we pray with shivering hands hoping for divine intervention. For most of us the feelings of elation or sadness is temporary, since we understand it is not the end of the world – the essence is you can always come back tomorrow and improve on yesterday’s performance. Pretty simple, if you ask me.

This edition of the PSL is guaranteed to be a heavy dose of awesomeness. Support your teams, cheer for them but do not use them as an excuse to ruin someone else’s party – celebrate responsibly and do not let a loss perturb you, unless you are a Lahore Qalandars fan! (jk). Let us know which team you are supporting in the comments below.

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7 Foods To Help With Anxiety https://htv.com.pk/nutrition/7-foods-to-help-with-anxiety Tue, 08 Jan 2019 07:23:26 +0000 https://htv.com.pk/?p=42235

Anxiety is what you feel when you are in the face of stress. Apprehension, tension, fear, nervousness, irritability, trouble concentrating are all characteristic of anxiety. Anxiety is present in everyday situations and is considered normal up to a certain extent. Make a few lifestyle changes and add particular foods to your diet and it may […]

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Anxiety is what you feel when you are in the face of stress. Apprehension, tension, fear, nervousness, irritability, trouble concentrating are all characteristic of anxiety. Anxiety is present in everyday situations and is considered normal up to a certain extent.

Make a few lifestyle changes and add particular foods to your diet and it may help in relieving or managing your anxiety.

Tips to reduce anxiety and stress

Research shows that anxiety manifests due to combination of genetics, environmental factors and brain chemistry. Certain foods are known to increase brain health and may prove to be beneficial in managing anxiety.

Related: Spending too much time on your phone may be a sign of anxiety

Pumpkin Seeds

Pumpkin seeds are rich in tryptophan which aids in the production of serotonin, our happy hormone. It is also loaded with potassium, which regulates electrolyte balance and decreases feelings of stress and anxiety.

Vitamin D Rich Foods

Foods that are rich in Vitamin D might help curb feelings of anxiety. These include fatty fish like salmon, egg yolks, lean meats, soy, nuts and seeds. Eggs also contain tryptophan. Here are 5 ways to add eggs to your diet.

Dark Chocolate

Dark chocolate is rich in polyphenols, flavonoids in particular. These may reduce inflammation and cell death in the brain. Chocolate is also linked to improved mood.

Benefits of eating dark chocolate

Turmeric

Turmeric contains an active ingredient called curcumin. It is very common in South Asian cooking and many people use it as a home remedy to treat many illnesses. It reduces inflammation and helps with episodes of anxiety.

Read More About How Haldi Is Great For You

Chamomile

Chamomile tea calms the nerves. The flavonoids present in chamomile have relaxing and anti-anxiety properties. It doesn’t necessarily prevent anxiety but can manage its symptoms.

Green Tea

Green tea has theanine. Theanine increases production of serotonin and dopamine. These chemicals can improve mood and increase feelings of calmness.

You can also use Green Tea for all your beauty needs.

Yogurt

Studies are showing a link between fermented products and positive effects on brain health. Fermented products may improve problems related to social anxiety and increased levels of happiness in some people.

Yogurts and dairy products in general have anti-inflammatory properties.

Make your own yogurt at home!

Please keep in mind that if anxiety persists over a longer time period, then it may be due to GAD (Generalized Anxiety Disorder) and will need to be evaluated by a doctor.

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