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5 months ago Health , Mental Health

What is OCD?

What is OCD??

OCD (Obsessive Compulsive Disorder) is a psychological wellness condition that revolves around crippling obsessions or impulse, troubling activities, and monotonous musings.

A 2001 World Health Organization (WHO) psychological wellness report evaluated that OCD was among the main 20 reasons for sickness related incapacity worldwide for individuals matured 15 to 44 years.

The report likewise proposed that OCD was the fourth most basic dysfunctional behavior after fears, substance manhandles, and real sorrow.

OCD is related to an extensive variety of useful hindrances and significantly affects social and working life.

Types of OCD —

There are a few types of OCD that present in various ways.

types of OCD

types of OCD

Checking: This is a need to more than once check something for hurt, holes, harm, or fire. Checking can incorporate over and over observing tips, cautions, auto entryways, house lights, or different machines.

It can likewise apply to “checking individuals.” Some individuals with OCD analyze ailments they feel that they and the general population near them may have. This checking can happen several times and regularly for a considerable length of time, paying little mind to any responsibilities the individual may have.

Checking can likewise include over and again affirming the credibility of recollections. A man with OCD may over and again approve letters and messages because of a paranoid fear of having committed errors. There might be a dread of having unexpectedly outraged the beneficiary.

Contamination fear or mental defilement: This happens when a man with OCD feels a steady and tyrannical need to wash and fixates that items they contact are tainted. The dread is that the individual or the protest may wind up polluted or sick except if continued cleaning happens.

It can lead extreme toothbrushing, overcleaning certain rooms in the house, for example, the washroom or kitchen, and maintaining a strategic distance from the substantial group because of a paranoid fear of contracting germs.

Mental tainting is the sentiment of being ‘grimy’ in the wake of being abused or put down. In this sort of defilement, it is constantly someone else that is dependable. A man with Obsessive Compulsive Disorder will attempt to ‘clean away’ this inclination by showering and washing unnecessarily.

Hoarding: This is the powerlessness to discard utilized or futile belonging.

Rumination: Ruminating includes a broadened and unfocused over the top line of reasoning that spotlights on far-reaching, wide, and frequently philosophical subjects, for example, what occurs after death or the start of the universe.

The individual may appear to be disengaged and somewhere down in thought. Be that as it may, the ruminating never achieves an acceptable conclusion.

Intrusive considerations: These are regularly vicious, horrendous, obsessional contemplations that frequently include harming a friend or family member savagely or sexually.

They are not created out of the decision and can cause the individual with OCD extreme pain. In view of this pain, they are probably not going to finish on these contemplations.

These contemplations can incorporate obsessions on connections, executing others or suicide, a dread of being a pedophile or being fixated on superstitions.

Symmetry and precision: A man with OCD may likewise fixate on objects being arranged to maintain a strategic distance from inconvenience or damage. They may change the books on their rack more than once with the goal that they are largely straight and flawlessly arranged, for instance.

While these are by all account not the only kinds of OCD, obsessions, and impulses will for the most part fall into these classifications.

OCD Symptoms —

OCD Symptoms

OCD Symptoms

Side effects

OCD (Obsessive Compulsive Disorder) is isolated from other psychological well-being conditions by the nearness of obsessions, impulses, or both. The obsessions or impulses cause stamped trouble, are tedious, and meddle with a man’s typical capacity.

Signs of OCD can happen in kids and young people, with the malady normally starting slowly and declining with age. Side effects of OCD can be gentle or serious. A few people encounter over the top considerations just, without taking part in habitual conduct.

A few people who encounter OCD effectively shroud their side effects because of a paranoid fear of humiliation or disgrace. Loved ones may, in any case, see a portion of the more physical signs.

Obsessions

Obsessions are more than the ordinary stresses experienced by most sound individuals when pondering genuine issues. Rather, individuals with OCD encounter unnecessary contemplations and stresses that provoke them to participate specifically in activities or musings trying to ease or stifle the dread and uneasiness.

A man with OCD regularly:

  • has redundant musings, pictures, or urges that they don’t feel ready to control
  • knows about these meddling considerations and sentiments and does not have any desire to have these thoughts
  • finds these considerations aggravating, undesirable, and, on account of more established youngsters and grown-ups, knows that they don’t bode well
  • has awkward sentiments, for example, fear, sicken, question, or an inclination that things must be done in a way that is “perfect”
  • invests an outlandish measure of energy in this obsessions, which meddles with the individual, social, and expert exercises

Normal OCD obsessions include:

  • tainting, including body liquids, germs, and earth
  • losing control, including a dread of following up on an inclination to hurt one’s self or others
  • hairsplitting, including worries about precision, expecting to recollect things, and dread of losing things
  • hurt, including a dread of being in charge of something horrible happening
  • undesirable sexual contemplations, including obsessions on homosexuality or interbreeding
  • religious obsessions, including worries about culpable God

Compulsions

Not all “ceremonies” or types of dreary conduct are impulses. Typical monotonous practices that element in regular daily existence may incorporate sleep time schedules, religious practices, and taking in another expertise.

Conduct likewise relies upon the unique situation. For instance, a man who works in a video store organizing DVDs for 8 hours daily is most likely not carrying on of impulse.

Normal OCD impulses include:

  • washing and cleaning, including consistent hand-washing
  • checking, including checking body parts or watching that nothing awful happened
  • rehashing, including rehashing and rehashing routine exercises like getting up from a seat.
  • mental impulses, including appealing to avert hurt and rationally looking into occasions

Causes

Notwithstanding an abundance of research, the correct reasons for OCD have not been distinguished.

OCD is thought to have a neurobiological premise, with neuroimaging thinks about demonstrating that the mind capacities distinctively in individuals with the turmoil. A variation from the norm, or an awkwardness in neurotransmitters, is believed to be engaged with OCD.

The turmoil is similarly normal among grown-up people.

 OCD in youngsters

OCD that starts in youth is more typical in young men than young ladiesThis mental condition may be caused by a blend of hereditary, neurological, social, psychological, and natural variables.

Hereditary causes

OCD keeps running in families and can be viewed as a “familial issue.” The malady may traverse ages with close relatives of individuals with OCD essentially more prone to create OCD themselves.

Twin investigations recommend that fanatical habitual manifestations are tolerably ready to be acquired, with hereditary variables contributing 27 to 47 % fluctuation in scores that measure over the top enthusiastic indications. In any case, no single quality has been recognized as the “cause” of OCD.

Immune system causes

Some fast beginning instances of OCD in kids may be results of Group A streptococcal contaminations, which cause irritation and brokenness in the basal ganglia.

These cases are gathered and alluded to as pediatric immune system neuropsychiatric clutters related with streptococcal diseases (PANDAS).

Lately, in any case, different pathogens, for example, the microorganisms in charge of Lyme disease and the H1N1 influenza infection, have likewise been related with the fast beginning of OCD in youngsters. In that capacity, clinicians have modified the acronym to PANS, which remains for Pediatric Acute-beginning Neuropsychiatric Syndrome.

 

Ask a Doctor  Consult a Doctor

Social Causes

The social hypothesis recommends that individuals with OCD connect certain articles or circumstances with fear. They figure out how to maintain a strategic distance from those things or figure out how to perform “customs” to help decrease the dread. This dread and shirking or custom cycle may start amid a time of serious pressure, for example, when beginning another employment or soon after an essential relationship arrives at an end.

Once the association between a question and the sentiment of dread winds up set up, individuals with Obsessive Compulsive Disorder start to dodge that protest and the dread it produces, as opposed to going up against or enduring the dread.

Intellectual causes

The conduct hypothesis plot above spotlights on how individuals with OCD make a relationship between a question and dread. The subjective hypothesis, be that as it may, centers around how individuals with OCD confuse their musings.

Many people have unwelcome or nosy musings at specific circumstances, however, for people with OCD, the significance of those considerations are misrepresented.

For instance, a man who is nurturing a newborn child and who is under extreme weight may have a meddlesome idea of hurting the baby either intentionally or unintentionally.

The vast majority can disregard and carelessness the idea, however, a man with Obsessive Compulsive Disorder may overstate the significance of the idea and react just as it implies a risk. For whatever length of time that the person with OCD deciphers these meddling musings as destructive and genuine, they will proceed with the evasion and customs practices.

Neurobiology causes

Cerebrum imaging procedures have enabled specialists to think about the movement of particular zones of the mind, prompting the disclosure that a few sections of the cerebrum are distinctive in individuals with Obsessive Compulsive Disorder when contrasted with those without.

Notwithstanding this discovering, it isn’t known precisely how these distinctions identify with the improvement of OCD.

Irregular characteristics in the mind synthetic substances serotonin and glutamate may have an impact in OCD.

Ecological causes

Natural stressors might be a trigger for Obsessive Compulsive Disorder in individuals with an inclination toward building up the condition.

Traumatic brain injury (TBI) in young people and youngsters has likewise been related to an expanded danger of beginning of over the top impulses. One investigation found that 30 percent of kids matured 6 to 18 years who encountered a TBI created indications of OCD within a year of the damage.

By and large, thinks about demonstrate that individuals with OCD habitually report unpleasant and awful life occasions before the disease starts.

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9 months ago Health , Mental Health

5 Simple Things I did to Overcome my Shyness and Social Anxiety

It is hard to forget the awkward feeling and the heart thumping moment when you have to address a group of people or a big crowd or even approach someone. The anxiety you feel in social situations is something most of the people can relate to, that feeling of shyness tends to hold people back from participating in social situations. However, there are ways to overcome this shyness also known as Social Anxiety and become confident.

social anxiety, shyness

5 Ways to Overcome Shyness & Social Anxiety

  1. The Root of shyness:

It is important to understand the root of your shyness. The reason why you tend to get embarrassed when the spotlight is on you. It may be due to weak self-image or you are preoccupied with how you come off to people or you have been tagged as Shy, Social Anxiety or any other reason. It is important to know them and work on them.

The negative or self-evaluating thoughts tend to make you feel low about yourself or you spend too much time thinking about perfect you have to be in front of people or what they might think of you, focusing too much on yourself.

To overcome your Social Anxiety you have to Start focusing on others, divert your mental attention elsewhere. When we stop focusing on ourselves we tend to think less as to how we come off in front of people. It’s all in the mind. Negative or positive thoughts, it’s all up to you. It’s all about thinking and that’s something you can definitely control.

  1. Act Confidently It Helps to Overcome Social Anxiety:

Be confident while you interact with people. Display a confident body language while doing the same. Make eye contact while talking, walk with head held high. Confident body language can do wonders to boost your moral. It might take a while to develop but again Rome was not built in a day. It will take practice but eventually, you will gain confidence. Don not avoid interactions or participation, interact with people, it will help you develop your confidence and overcome your Social Anxiety.

  1. Know Your Strengths to deal with Social Anxiety:

We all have our strengths and weaknesses. It is important to know and accept them to deal with social anxiety. Find your strength and focus on it. Knowing what you are good at helps in boosting your self-esteem and helps your confidence grow. Think about your positive qualities when you feel low or insecure. Your strengths will make you feel good about yourself. They can give strength to deal with Social Anxiety.

  1. Visualize yourself to overcome on Social Anxiety:

Visualize yourself as a confident person. Think of a situation and visualize yourself as a confident person in that situation. Think about how you feel? What do you sound like? What do you see? Try to involve all your senses when you do it to make it feel real. Try it for different situations.

  1. Try new things to reduce anxiety:

Try new things and meet new people even if they make you anxious. Move out of your comfort zone. Fear of failure refrain’s us from trying new things. Getting yourself in these uncomfortable situations helps you reduce your fear towards those situations. Facing our fears is better than avoiding them and sometimes it better to stare it down. By doing these things you overcome your Social Anxiety of unknown things and it helps you grow. Every social situation you get into is a test of your social skills, the more you do it, better you get at it.

Natural remedies and therapy for kidney Stones

Natural remedies and therapy for kidney stones or kidney stones are created of concrete or aggregations of crystals of dissolved minerals in the kidneys in urine formed. Kidney stones are a typical trigger of blood in the urine and often severe discomfort in the abdomen, flanks, or groin. Renal colic with nausea and vomiting related to Read More

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Kidney cancer

 Kidney Cancer – Symptoms and treatment of kidney cancer

Symptoms and treatment of kidney cancer kidney cancer is an illness of the kidneys, the organs commence curly reddish brown about the size of a small fist, over and above the waist on both sides spine. Kidney cancer is identified in cells of the kidney. They are closer to the back of the body, as Read More

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cysts on the sex glands

 Therapy compared to a cysts on the sex glands should always be ready for application of biological methods

Therapy about a sexual gland cysts should usually be ready to use organic techniques Write-up Therapy Cysts on the sex glands may be straightforward or too intense in terms of size and condition of the cysts. These sorts of the tumor are not an imminent danger to life once a lady, but huge cysts and sorts of Read More

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stress silent killer

Stress Silent Killer

    Causes of Stress Stress Effects on a human body What Experts Say About Stress       How to Overcome From Stress   Easy and simple way to overcome from Stress / Depression  

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what is OCD?

What is OCD?

What is OCD?? OCD (Obsessive Compulsive Disorder) is a psychological wellness condition that revolves around crippling obsessions or impulse, troubling activities, and monotonous musings. A 2001 World Health Organization (WHO) psychological wellness report evaluated that OCD was among the main 20 reasons for sickness related incapacity worldwide for individuals matured 15 to 44 years. The Read More

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How to burp a Baby

How to burp a Baby? Tips & technique | A Guide to Burping a Baby

Have you ever noticed your little baby getting crabby and irritable just after or during their feedings? If yes, then it is very likely that the baby has taken in some air along with the milk which is bothering him/her. To tackle these sensitive matters, this blog would provide you with certain simple burping tips, Read More

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menstruation cycle

Ignorance About Menstruation cycle Puts Women’s Health at Risk

Menstruation or period is the condition in women in which blood and tissue from the uterus come out of the vagina. Menstruation cycle usually happens every month in girls and women. The menstrual cycle is controlled by hormones like estrogen and progesterone. See: Why Do you Ovulate? According to a study, more than 800 million women Read More

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climate change, pregnancy, climate change effect, medical help, pregnancy help

How Climate Change Could Affect Your Pregnancy ?

Climate change threatens human health which may include mental health, access to clean and fresh air, pure water for drinking purposes, nutritious food and shelter. Some people are affected more by climate change than others because of several factors which may include the place where they live, their age, health, income, and also occupation and Read More

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adultery, adultery impact, what is adultery, health tips, life hacks, health, life tips, relations

What is Adultery? How it affects our Life!

The term adultery refers to a voluntary extramarital sexual intercourse between two persons who are not married to each other. It may either take place between a married man and someone else’s wife or between a married woman and someone else’s husband, with mutual consents between the two. Whatever the case be, it is considered Read More

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LASIK Eye Surgery Procedure, Side Effects and Cost 

LASIK, a type of laser eye surgery, stands for “Laser In-Situ Keratomileusis”. This surgery of LASIK is used to improve and repair the problems of vision. It can address the problems of people who are suffering from refractive error difficulties like farsightedness (hyperopia), short-sightedness (myopia), and/or astigmatism. LASIK engages a surgical process to remove the Read More

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2 years ago Medical

Hormone therapy

Hormone Therapy To Treat Cancer

We all are creations of God. God has blessed each one of us with unique qualities & features. Out of all the creations of God, A hormone therapy is a more basic term which refers to the administration of estrogen alone or the combination of estrogen & progestin therapy.  Women is considered to be the most beautiful creation for the very fact that only a women have the quality to give birth to another being. Blessed with such a unique quality, fortunate are those who have the ability to give birth naturally. The process of giving birth to an offspring is influenced by many factors such as the health of the women, hormones, etc. There comes a stage in every woman’s life after which she loses the ability to bear children.

After an average age of 45 to 50, a woman’s menstruation cycle stops and she also loses the ability to bear children. During the menopause period, the body produces less of female hormones such as estrogen & progesterone. This reduction in the hormone levels will gradually cause the menstrual cycle to stop thereby lowering the chances of getting pregnant.

The sudden hormonal changes can result in various other symptoms that affect the health of the individual. It might cause troublesome symptoms such as the sudden sensation of warmth which may be associated with flushing or abnormal sweating, mood swings, vaginal dryness and sleep disturbances.

After the first 5 years of menopause, one might encounter progressive bone loss due to decreased levels of estrogen & progesterone hormones. Bone loss is very common among men & women as they age. This could be balanced by intake of vitamin D supplements. But, the post-menopause period puts an extra strain on bones in addition to usual age-related bone problems.

What do you mean by estrogen & hormone therapy?

An estrogen therapy alone may cause uterine cancer therefore to eliminate the increased risk of cancer a progestin is administered along with estrogen. Thus, estrogen or progestin therapy also known as EPT is a combination of estrogen & progestin therapy which is given to a woman having a uterus. The method of prescribing these hormones is also called as combination hormone therapy.

A hormone therapy is a more basic term which refers to the administration of estrogen alone or the combination of estrogen & progestin therapy.  The hormone therapy uses a number of hormones to treat the symptoms of menopause. Most of the times, estrogen or progestin are used. Very rarely, testosterone is also added to treat menopause-related symptoms.

The symptoms of menopause include:

  • Mood swings
  • Less interest in sex
  • Sleep disturbances
  • Dryness in the female genital areas
  • Abnormal body sweats at night
  • Anxiety & emotional imbalance

While hormone therapy is used to treat a number of menopause symptoms it also has some risks associated with it. Those include:

  • Blood clots in the arteries
  • Chances of breast cancer
  • Risks of heart diseases &
  • Stroke

The hormone therapy comes in different forms. One will have to try different forms to find out the one that suits the best for you! The various forms of hormone therapy are as follows:

The Estrogen comes in the following forms:

  • ¨ Skin gel
  • ¨ Vaginal rings
  • ¨ Vaginal creams or tablets that help overcome dryness or pain during the intercourse
  • ¨ Tablets or pills are taken by mouth
  • ¨ Skin patches applied to belly & thighs

Those women who have a uterus will have to take progestin pills along with estrogen to lower the risk of endometrial cancer. Women who have had their uterus removed no longer had to worry about uterine cancer and for this reason, only estrogen hormones will do for them.

The various forms of progestin or progesterone are as follows:

  • Vaginal creams or tablets
  • Skin patches
  • Vaginal suppositories &
  • Pills

The type of hormone therapy that doctor implements on you will depend on the kind of symptoms you are suffering from. For instance, skin patches or pills can treat abnormal sweating at nights, on the other hand, vaginal creams, rings or tablets will help overcome vaginal dryness.

How do you take these hormones?

Unlike other tablets, you can’t consume these hormone pills in a manner that you wish to. Your healthcare professional will guide you with this. While taking both estrogen & progestin you will have to follow one of the following schedules.

  • Cyclic hormone therapy: this is recommended at the initial stages of menopause. One may use the estrogen in the form of pills or skin patches for about 25 days. The progestin pills could be added between 10 to 14 days. You use a combination of both estrogen & progestin for a span of 2 days and then for about 3 days, you should not take hormones at all. Those who undergo cyclic hormone therapy might encounter monthly bleeding.
  • Combined hormone therapy: this kind is preferred when you are asked to consume both estrogen & progestin together every day. Those who undergo combined hormone therapy will also encounter unusual bleeding during the initial stages of menopause. Some may have unusual bleeding when they switch to hormone therapy. Adopting this method will enable them to stop bleeding within a year or so.

If you are at high risk of osteoporosis or if you have severe symptoms of menopause then the doctor might prescribe you other medicines too! For example, the doctor might prescribe you a male hormone, testosterone, to improve your sex drive.

Possible side effects or risk factors associated with hormone therapy:

Most women undergoing hormone therapy would experience side effects in a due course of time. The side effects may be minor or major side effects. Some of the common side effects include nausea, headaches, breast pain, irregular bleeding, & mood swings. It is difficult to differentiate which symptom is due to estrogen component & which is due to progestin.

Some of the more serious health concerns for women undergoing hormone therapy are discussed below:

  • HT might increase the risk of deep vein thrombosis (vein clots) & pulmonary embolus (blood clots in lungs). Healthy women need not worry about these conditions.
  • Uterine cancer: women who have a uterus and use estrogen alone are at increased risk of uterine cancer. These days, doctors prefer a combination of estrogen & progestin to reduce the risk of endometrial cancer.
  • Breast cancer: Recent studies showed that hormone therapy could also increase the risk of breast cancer however, the risk is very small. The risk of breast cancer increases with the duration of use and causes more risk with 5 or more years of use.
  • Heart diseases: Hormone therapy lowers the bad cholesterol & increases the good cholesterol in women. However, it increases the risk of heart diseases in women. Especially in women, who have previous heart diseases have more risk of heart attacks.
  • Abnormal vaginal bleeding: during the postmenopausal period, women might encounter abnormal vaginal bleeding. What is called as “abnormal” depends on the type of hormone therapy? With continuous therapy, the bleeding might last for 6 months to a year. If the bleeding lasts more than a year then it is called as abnormal bleeding.
  • Hormone therapy also slightly increases the risk of stroke, according to a study.

Due to these risk factors such as breast cancer, uterine cancer, stroke & heart diseases most women who do not have major menopause symptoms would wish to avoid hormone therapy.

How is hormone therapy prescribed?

Doctors usually prescribe combinational hormone therapy. Long-term use of estrogen alone increases the risk of uterine cancer. The addition of progesterone counteracts the risk. Estrogen is available in the forms of pills, vaginal rings, vaginal tablets, or vaginal creams. Estrogen pills are also good for vaginal dryness which could be used along with tablets or creams.

Oral therapy: some women prefer to choose daily continuous therapy which involves small doses of estrogen & progestin together. They consume the small doses of hormones each day. For the first time users, it might cause unexpected or irregular bleeding.

Transdermal therapy (patches & spray mists): hormone therapy also uses skin patches for treatment. These patches need to be worn on daily basis and need to be changed once in 2 weeks. These patches are as effective as oral therapy for controlling hot flashes. Spray mists are available as transdermal sprays which can be used once in a day.

Who should & should not take hormone therapy?

  • Women with high blood pressure and controlled by medication can undergo HT as it does not elevate blood pressure.
  • Those who have a family history of breast cancer or uterine cancer will have a greater risk if not undergone HT.
  • HT may be used in women with migraines or liver disease. But, certain types of HT cannot be used in women as it might aggravate these conditions.
  • Women who have been already treated for coronary artery disease should not undergo HT.

Some facts about HT

  • HT refers to either estrogen or a combination of estrogen & progestin.
  • The term Hormone therapy or HT is used to replace the outdated term Hormone replacement therapy or HRT
  • The use of estrogen without progestin increases the risk of uterine cancer.
  • There are other safe & effective non-hormonal methods for treating women’s concerns regarding osteoporosis.

 

Medical checkups available for women on HT:

All women undergoing HT should have a medical checkup every year. The doctor will perform a mammogram test to get the x-ray images of the breast. This is used to check for the masses in the breast which might be cancerous cells. The women should also discuss the bleeding pattern with her physician to be sure if that is the expected pattern for her type of HT.

If a woman wants to do against the HT then there are many other ways to deal with the symptoms of menopause. Personal lubrication products such as water-soluble jelly may be applied to the vagina to avoid dryness.

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2 years ago Health , LifeStyle

How to Stay Calm when you know you’ll be Stressed!

We are all guilty of succumbing to stress. Whether induced by next weekend’s party or an important presentation at work, its effects can be debilitating. But there are ways to keep stress at bay.

Anxiety and stress don’t have to prevent you from living and succeeding. The only thing missing in any situation is that which you are not giving.

What Do Stress and Anxiety look like in the Brain?

Everyone needs a certain amount of stress to survive – it’s what gets us out of bed in the morning and gives us the adrenaline to succeed. However, stress can become a problem when our bodies experience too much of it.

In India:

  • 72% of adults feel stressed about money at least some of the time.
  • 49% of adults experienced a major stressful event in 2015.
  • 48% of Indians say stress has a negative impact on both their personal and professional live.

So, what exactly going on inside your mind when you feel overwhelmed?

  • When your body detects stress, the hypothalamus reacts by stimulating the body to produce adrenaline and cortisol.
  • These two hormones increase your heart rate, raise your blood pressure and temporarily increase energy to help you ‘fight’ or ‘take flight’.
  • When your body recognises it’s no longer in danger, your hormone levels fall and your heart rate and blood pressure return to normal.

See: 5 Simple Things I did to Overcome my Shyness and Social Anxiety

But, more often than not, stress can leave you feeling angry, anxious and scared.

Ask a Doctor  Consult a Doctor

Keeping calm in times in trouble –

Here are seven techniques to implement when you find yourself face – to – face with a stressful situation:

  1. Plan Ahead –

Implementing simple “if X happens, I’ll do Y”, strategies can help you face challenges as and when they arise.

 

  1. Focus on Breathing –

Practicing slow controlled breathing when you feel anxious can help you return to the present moment and lower your stress level.

 

  1. Exercise –

Physical activity stimulates the production of endorphins. Researchers found that just 40 minutes of exercise enough to dramatically increase your mood.

 

  1. Avoid asking “What if?” –

The more time you spend worrying about the endless possible outcomes, the longer you will spend fixating on feeling uncomfortable. Try to accept that some questions simply won’t have any answer.

 

  1. Focus on the positives –

Keep a go – to list of positives in mind so that you can immediately shift your attention towards them when your thoughts are negative. This will not only boost your mood but remind you of everything you can be granted for.

 

  1. Reject Negative self – talk –

Identifying and acknowledging any negative thoughts about yourself as merely thoughts and not facts will help release you into a state of calm.

 

  1. Forgive –

Nobody is perfect. Holding onto resentment, either towards yourself or others, will only add to stress, worry and fear. By learning to acknowledge negativity before releasing yourself from it will enable you to move forward with a clearer head and a lighter heart.

 

 

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