Tag: stress

How to Treat Insomnia

The word insomnia originates from the Latin ‘in’ meaning no and ‘somnus’ meaning sleep. Insomnia is the most common sleep disorder affecting millions of people worldwide. It causes sleeplessness and is characterized by the inability to fall asleep or stay asleep. This leads to unrefreshing and non-restoring sleep and can have devastating effects on the mind and body.

Insomnia

Insomnia, more often than not, occurs as a result of some other problem. It can occur independently; however, it is usually the symptom of some other problem or disorder. Insomnia occurs generally due to psychological stress, chronic pain, restless leg syndrome, hyperthyroidism, and several other medical conditions.

Insomnia is usually diagnosed by physical examinations, medical history, and sleep history. Sleep studies using polysomnography are also done to determine insomnia. Sometimes insomnia is present for a short period of time and goes away on its own. Insomnia that lasts for a longer period of time may need treatments and solutions. Treatment largely depends upon the cause of insomnia and may include medications, therapy, sleeping pills, cognitive behavioural therapy, sleep disorder treatment, etc.

Types of Insomnia

Insomnia can be acute or chronic. Acute insomnia is a short term insomnia that occurs due to certain changes in lifestyle such as stress of a new job, examinations, etc. That usually lasts for a few days or a few weeks. Chronic insomnia is a long term insomnia lasting from a few months to a few years. There are two types of chronic insomnia; primary and secondary insomnia. Primary insomnia is not a result of any underlying disease or condition and affects the daytime functioning. Secondary insomnia is a symptom or a side effect of some other disorders like depression, anxiety, chronic illness, etc.

Treatment of insomnia has a pharmaceutical as well as non-pharmaceutical approach. Insomnia can be treated by inducing certain lifestyle changes like reducing caffeine intake, avoiding exercise close to the bed time, increasing exposure to sunlight, etc. to name a few.

Treatment for Insomnia

Suggested treatment and changes include home remedies as well as medical therapies and may include the following:

Good Sleep Hygiene:

Having a good sleep hygiene is the most important aspect in overcoming difficulties faced regarding sleep. Good sleep habits can promote good sleep and help beat insomnia. Going to bed at the same time every night can help you sleep well. Avoid using gadgets that give off light before bed. It can make it harder to fall asleep. Increase exposure to sunlight. This regulates the melatonin production which in turn regulates the sleep-wake cycle of the body.

Good Sleep Hygiene

A proper environment to fall asleep includes a room that is dark, set at right temperature, and is quiet. Earplugs and sleeping masks can help drown out the lights and sounds, if they are a problem. Avoid associating other activities with bed. Use your bed only for sleeping and relaxing. A good sleep hygiene promotes healthy living.

Reduce Caffeine, Nicotine, and Alcohol Intake:

Caffeine stimulates the body into hyper active mode and makes it harder to fall asleep. This can hinder with the normal sleep routine. Avoiding caffeine and caffeinated drinks a few hours before bed is suggested as caffeine can have disruptive effects on your sleep. This is because it blocks the adenosine receptor, a substance that promotes sleepiness, and keeps you from feeling sleepy.

Reduce Alcohol

Nicotine and alcohol before bedtime have a negative impact on the sleep schedule of a person. This is because they are stimulants and hence disrupt the sleep cycle. Nicotine levels decrease in the morning and may cause a person to wake up at ungodly hours to satisfy the craving. This disrupts the sleep leading to insufficient amount of sleep for an individual. Similarly, alcohol may help fall asleep quickly but its breaking down has a stimulant effect. This can cause a person to wake up early or several times during the night.

Hence, avoiding these stimulants is the best way to treat insomnia at home. This does not necessarily mean you have to stop smoking or drinking. But, limiting yourself to a glass of wine at dinner or smoking 4-5 hours before bedtime, can ensure you will have a satisfying sleep at night.

Meditation:

Meditation is a mind calming practice that has shown to promote sleep by focusing on breathing and awareness. It helps in breaking the train of stressful thoughts and worries, and evokes a relaxation response. As the mind calms, you begin to feel the effects of sleep. Meditation is the best treatment for people who want to treat their insomnia with no medications.

Meditation

This technique increases the sleep time, reduces measures of arousal in the brain, helps reduce the intake of sleeping pills, and reduces stress and anxiety. This ultimately helps in falling asleep faster and staying asleep for a longer period of time.

Cognitive Behavioural Therapy:

Cognitive behavioural therapy for insomnia (CBT-I) is a treatment technique for insomnia that works with or without medications. CBT-I aims at improving the sleep habits by bringing about a change in the behavioural patterns and thoughts that may affect a person’s ability to sleep. It focuses on treatment of underlying causes. Once the causes have been identified, steps towards generating a better sleep schedule are taken.

These steps involve:

1. Stimulus Control
2. Sleep Hygiene
3. Sleep Restriction
4. Relaxation Training, and
5. Cognitive Therapy

Stimulus control aims to associate the bed with sleeping and guides people with insomnia to limit their activities in bed to sleep and sex, get out of the bed at the same time every day, and go to bed only when they are tired.

Sleep hygiene maximizes the hours of sleeping and ensures a peaceful and restful sleep. It mainly focuses on controlling the bed time rituals and sleeping environment to provide a good night’s sleep.

Restful Sleep

Sleep restriction aims at limiting the amount of time a person is asleep for. Insomniacs spend a lot of time in bed wide awake, leading to frustration and anxiety. This leads to the brain forming a negative connection between the bed and sleep. So, restricting the amount of time a person spends in bed is beneficial. Sleep restriction therapy is the most difficult step of CBT-I as it works by restricting the sleep time but causes an increase in the depth of sleep.

Relaxation therapy utilizes a number of techniques that help a person relax throughout the day and especially close to bedtime. These techniques help sort out thoughts and worries and help insomniacs relax. Meditation, guided imagery, etc. are some of the techniques that are used.

Cognitive therapy in CBT-I often aims at dispelling the beliefs and attitudes regarding sleep. It offers education regarding these thoughts and beliefs and how they affect the sleep cycle. Therapists often point out flaws in the beliefs, or subject the patient to situations that compel them to test their own beliefs. Therapists work to control the worry of patients by writing down their concerns, and approaching and solving them together, one at a time.

Medications:

There is a wide range of medications that are helpful in treating insomnia. These sleeping pills are often termed as hypnotics. Antihistamine such as diphenhydramine (Benadryl) is an example of one of the most commonly used over-the-counter medications to treat insomnia. These medications can have side effects and hence consulting a doctor is often advised.

MedicationsPrescription medications include anti-depressants, sedatives, antihistamines, and melatonin receptor agonists. These medications have a variety of therapeutic effects and are often used to treat sleep disorders.

Certain medicinal herbs like Valerian roots, chamomile extracts, lavender, etc. are used as natural remedies to treat insomnia as they have natural medicinal and sedative properties. Some other herbs such as passionflower, lemon balm, and hops, are also promoted as effective sleep remedies. Some essential oils also improve sleep quality, decrease stress, relax the body, and promote better sleep.

Insomnia may be one of the most debilitating, exhausting, and chronic sleep disorder but it is not incurable. Figuring out the reasons and causes for insomnia can help people treat and overcome the disorder. Most of the cases of insomnia are related to stress, anxiety, depression, lifestyle choices, lack of exercise, poor sleep hygiene, chronic illness, or side effects of certain medications.

Insomnia can be treated with behavioural therapies, improving sleep habits, and identifying and treating the underlying causes. It is important to consult a sleep specialist to help cope with insomnia. Lifestyle changes and behavioural treatment can help people who do not want to treat insomnia with medications. And, medications are available for those who need it.

A good night’s sleep equals a good day and vice versa. Taking care of yourself day and night can ensure you get the best sleep. Make sure your daytime activities consist of healthy habits such as exercise, meditation, etc. Healthy lifestyle promotes a better sleep routine. A good night’s sleep is essential for providing rest and restoration to mind and body, and promotes healthy living.

Stress Affects Women More

Should this be treated like a question, a statement or a general opinion? Stress has become synonymous with the fast paced lifestyle that is so commonly prevalent today. Regardless of age, social stature, economic status, and gender, every person combats stress on a daily basis.

Stress and Women

A lot of scientific research is constantly underway to study more about the cause, symptoms and long term effects of stress on the human mind and body. While it is difficult to encompass every detail about this evil that is taking roots into people’s life, this article tries to scratch the surface about the hazard that stress is.

What is Stress?

Stress is a normal physiological response to the various situations and conditions encountered on a day to day basis. People tend to experience stress at physical as well as mental level.

Physiologically, stress is associated with release of certain hormones in the bloodstream. Facing difficult situations, or those that cannot be dealt with, is the commonest trigger factor for release of the above mentioned hormones.

what is stress

Whether women are affected more by stress has been a topic of debate since some time. In stark contrast to ancient times, women have stepped out of the confines of their houses and have started taking up tasks dominated only by the male gender earlier. Women have successfully managed to balance various roles assigned to them professionally, socially and personally.

Traditionally, women have been playing the role of homemaker while tending to every need of their family members. The same has continued till now, with women successfully balancing their domestic duties in a bid to achieve professional success.

While some may argue that societal expectations and multitasking makes women more prone to getting stressed out, not everyone agrees with this. This article attempts to shed some light on the various stress factors in the life of women.

What Causes Stress In Women?

As mentioned earlier, involvement of the modern woman has extended beyond her kitchen and household activities. Women stand shoulder to shoulder with men, often tasting more professional success than their male counterparts.
Even women who choose to become homemakers and stay as home moms, take up a lot of challenging responsibilities on the domestic front that extend beyond cooking food and caring for their children. These factors have caused stress to increase multifold in the lives of women. While there are no specific causes of stress applicable to all women, some common factors have been discussed below:

Societal Pressure

Human beings have been subject to societal pressure since time immemorial. Women often fall victims to this pressure in a bid to fulfill expectations which others have from them.

Professional Expectations

Despite modernization of public views, certain patriarchal norms continue to persist in the society even today. More often than not, women are blamed, judged, discouraged and even ridiculed for the decisions they make. Being under the watchful gaze of society constantly takes a toll on women’s health, affecting their morale and causing them to stress out.

Motherhood

Motherhood is nature’s gift to mankind and women are the fortunate ones to enjoy this gift. However, it comes with its fair share of challenges. From conceiving a child, to delivering your bundle of joy, and caring for him/her, is as stressful as it is joyous.

Motherhood

Not only does motherhood take a toll on the woman’s body, but it also stresses her out mentally. Lack of sleep coupled with constantly running behind your toddler is not an easy task. Fathers too step in and take up a lot of their child’s responsibility. However, a mother’s care and duties are irreplaceable and have to be performed by her alone. Post-partum depression, leaving a promising career for children’s sake, making little time for oneself, are some of the most stressful aspects associated with motherhood, which tend to take a toll on women.

Professional Expectations

Gone are the days when women meekly surrendered to the head of their family. Women have become bold, courageous and take on challenging roles in the big, bad professional world. The female gender is actively present at the helm of every profession, be it doctors, engineers, architects, pilots, even army officers.

Societal Pressure

However, due to centuries of being considered the weaker gender, women tend to face considerable backlash in their professional lives. Their capabilities are often questioned. Working mothers have to face more difficulties as they attempt to balance work life with their domestic duties. Most working mothers bear the brunt as they get taunted for being ‘bad moms’ who do not make children their priority. These are some of the many setbacks working women have to face, which contribute to considerable stress.

Homemaker Duties

While some women choose to be homemakers, some must take on the role due to life circumstances. In either case, being a homemaker is as difficult as, or even more difficult than being a working woman. There are no fixed working hours, no lunch breaks, no salary, and definitely no appreciation for the duties a homemaker performs.

Homemaker Duties

Homemakers are often taken for granted and their work is not noticed. The same people who will taunt a working mom for neglecting her house, leave no stone unturned in telling a homemaker how she is wasting her education by not taking up a job.

Crimes Against Women

There has been a steady and unhealthy rise in the crimes targeted against women. Women often fall victims to some hideous crimes like sexual offenses, homicides, acid attacks etc.

Common occurrence of such crimes ensures that women stay under constant mental stress and pressure. Even those who do not fall victims to these crimes live under fear; a major cause of mental stress.

Though the above mentioned causes of stress may not apply to all women, they are the most common ones. Other causes than those mentioned above may also trigger stress in women.

Symptoms of Stress in Women

As mentioned earlier, stress tends to take its toll on a person’s mind as well as physique. Physiologically, women tend to affected in a slightly different manner by stress in comparison to men. This is due to the hormones estrogen and progesterone which dominate the female physiology. Symptoms of stress noticed commonly in women are mentioned below:

Symptoms of Stress in WomenMental Symptoms

  • Acute or chronic depressive phases
  • Anxiety to perform tasks that were previously found to be easy
  • Panic attacks
  • Lack of self confidence
  • Doubting one’s own capabilities
  • Sleeplessness
  • Unexpected bouts of rage or anger in previously calm and composed persons

Physical Symptoms

  • Changes in hunger pattern
  • Digestive disorders like hyperacidity, indigestion, constipation, I.B.S
  • Rapid weight changes
  • Disturbed menstrual cycle
  • Symptoms of hormonal disturbances like skin pigmentation, thyroid dysfunction etc.
  • Generalized pains and aches experienced all over the body
  • Unexplained fatigue

People suffering from acute or chronic stress may also experience symptoms other than those mentioned above.

Symptoms of stress often lead to physiological disturbances as well. Blood tests for thyroid function, blood cell count, sugar levels may yield abnormal results in this case. Patients may suffer from deeper pathological disturbances as well in which case, scans like USG, MRI or CT may show significant findings.

How Do Women Deal With Stress?

It is the coping mechanism of a person which determines the course that stress will take in his/her life. Every person tends to deal with difficult situations depending on their nature, mental strength and will power. While the methods may differ on an individual level, most members of the female gender follow a certain pattern while coping with stress.

  • Women tend to reach out to others for help. This may include talking to friends, family, colleagues, or seeking professional help.
  • Many women search for a hobby to distract their mind. Indulging in creative things like painting, dancing, or swimming, not only is a good distraction but also provides positive mental stimulation.
  • Socializing is an important stress buster for women. It helps them forget their worries even if it is momentary, and this helps them to cope with stress.
  • Joining a physical activity class is often resorted to and is quite an effective way to deal with stress. Physical exercise boosts enzymes that reduce negative emotions.

Women may resort to other measures of dealing with stress than the ones mentioned above. Unfortunately, some women also tend to handle stress negatively by indulging into unnecessary vices like alcohol, recreational drugs and smoking. This is an absolutely unhealthy way of living and is strongly discouraged by doctors and mental health experts. The above mentioned ways of dealing with stress are not exclusive to women.

Do Women Get More Affected With Stress Than Men?

To sum it up, men and women both face equal amount of stress in day-today life. Women are more likely to be exposed to certain trigger factors for stress. These factors are never encountered by men. Women tend to be more expressive of their feelings and needs and hence are more likely to report that they are stressed.

stress

The roles that were traditionally being performed by men are being actively taken up by women. However, vice versa doesn’t happen in the exact same proportion. Therefore, it is safe to assume that women are likely to face higher levels of stress in certain aspects of life than men. This does not negate the fact that there are many situations and factors causing stress to men, which women have to face very rarely.

This article tries to shed light on some of the commonest stress factors in the lives of women. It attempts to express a general view and not a fixated opinion.

Everything About a Migraine

Migraine, often considered a neurological disorder or condition, is a recurring, throbbing pain on one side of the head. Usually associated or preceded with signs and symptoms, these headaches last from a few hours to a few days. Migraine mainly affects people in the age group 15-55 years.

Migraine

The exact cause of migraine is unclear but it is thought to be an unusual activity and imbalance of certain chemicals in the brain. Usually triggered by a variety of factors, it is experienced differently by everyone. These factors are often a combination of environmental and genetic conditions and three of these main factors are gender, family history, and other medical conditions.

The onset of migraine is usually associated with an aura that causes a flash of light and blurred vision. Migraine headache, often worsened by physical movements, and lights and sound, is often debilitating.

Causes of Migraine

Migraine is a neurovascular condition in which certain specific nerves are activated during a headache that send pain signals to the brain. What causes this activation of the nerves is yet unknown but it is thought to be caused due to unusual brain activity and some chemical imbalance.

Causes of Migraine

The migraine pain-centre or generator area in the mid-brain is activated when overactive nerve cells send impulses to blood vessels in the brain which releases prostaglandins, serotonin, and other chemicals. This causes inflammation of blood vessels in the area surrounding the nerves, which subsequently causes extreme pain.

Genes also make you more susceptible to migraine and many reports have suggested a positive family history. Women experience migraine during menstrual period and are three times more prone than men.

Symptoms of Migraine

The onset of a migraine is characterized by a number of symptoms from mild to severe. The principle symptom of migraine is a throbbing, sharp pain on one side of the head. The pain is moderate to severe and worsens when there is rapid movement. The most common symptoms associated are:

  • Nausea
  • Vomiting
  • Extreme sensitivity to light and sound
  • Severe pain on movement

Symptoms of Migraine

Few other symptoms that manifest during the attack include:

  • Sweating
  • Feeling very hot or cold
  • Diarrhea
  • Lack of concentration
  • Vertigo
  • Stomach ache
  • Fatigue

These symptoms usually last from 3 hours to 3 days and this often tires and weakens the individual. These additional symptoms are not experienced by everyone and sometimes people may experience migraines without being sick.

Phases of a Migraine Attack:

Migraine manifests in well defined phases divided into prodrome, aura, attack, and postdrome. Each of these phases have numerous potential symptoms and their severity varies immensely.

  • Prodrome Phase:

Also called the early warning phase, it usually occurs several hours or upto two days before the headache begins. It is generally experienced by 60% of the people suffering from migraine.

The symptoms of this phase include anxiety, unusual excitement and energy or irritability, fatigue, constant yawning, poor concentration, sensitivity to odour or noises, and food cravings. Aphasia, difficulty in speaking, also manifests during this. Constipation, diarrhea, constant urge of urination, mood changes, neck pain, and hyperactivity, often accompany.

  • Aura Phase:

This phase occurs an hour before the headache strikes. About 20% people experience this phase but not during every attack. There are several symptoms, visual or otherwise, associated with this phase and can typically last from 5 to 60 minutes.

Aura is usually a visual disturbance but can also be sensory or motor disturbance. The major symptoms associated are blind or coloured spots, flashes of lights, tunnel vision, and zig zag lines. Sometimes there can be temporary blindness. Other symptoms include pins and needles sensations in arms and legs, numbness, and weakness in one side of the body.

Aura often serves as a warning sign and can help manage migraine at the early stage by using painkillers or abortive medications.

  • Headache Phase:

This phase is characterized by the unilateral or bilateral pain in the head. This phase can last from a few hours upto 3 days. The pain during this phase varies from person to person and from incident to incident. Some attacks may be mildly painful while some may be excruciatingly painful.

Headache Phase

Symptoms associated with this phase are nausea, anxiety, heightened sensitivity to lights, sounds, smells and movements, severe neck pain, dizziness, confusion, dehydration, aphasia, and vertigo. The inflammation of trigeminal nerve in this phase causes pain around the eyes, nose, teeth and jaw. Since there is increased sensitivity, even a simple touch causes tremendous pain.

  • Postdrome Phase:

The final phase of the migraine attack, the postdrome phase, often leaves people feeling a little hungover after the attack is over. A majority of people suffering from migraine experience it. The shift from the headache to postdrome phase is often difficult to distinguish since some people often experience the same pain as an attack. Symptoms include dizziness, sluggishness, fatigue, sharp pain when bending, anxiety, and poor concentration.

  • Triggers of Migraine

Plenty of factors contribute in triggering the onset of migraine. Lifestyle, environment, and habits, have a great impact on the frequency of migraine attacks. Common triggers include:

Stress:

Stress and migraine are closely linked. Depression, pain, anxiety, and excitement can lead to a migraine attack.

Hormonal changes:

Due to changes in the hormone levels during menstruation, a lot of women experience migraine attacks during periods.

Physical Causes:

Insufficient sleep, fatigue, physical overexertion, poor posture, and shoulder and neck pain, all contribute to migraine. Hypoglycemia and jet lag are also contributing factors.

Dietary Content:

Additives like tyramine, monosodium glutamate (MSG), and aspartame, trigger migraine. Other food products like cheese, yogurt, broad or fava beans, and citrus fruits, are also triggers.

Skipping Meals:

Lack of food or irregular meals are a potent trigger of migraine. Balanced meal and small snacks at regular intervals reduce the frequency of migraine.

Environmental Conditions:

Environmental factors such as extreme cold, high humidity, altitudes, loud noises, and exposure to flickering lights can induce migraine.

Caffeine and Alcohol:

Tremendous caffeine consumption can trigger the onset of migraine. However, cutting down caffeine suddenly can also be a trigger. So, gradually decreasing the intake may be beneficial. Alcohol, especially red wine because it contains tyramine, is a potent trigger.

Sedentary Lifestyle:

Limited movement may cause stiffness and muscle tension in neck and shoulders and this muscle tension is a trigger.

  • Dealing With Migraines

Taking prescribed painkillers or over-the-counter medications in the early phases, can help prevent a full blown migraine attack. Frequent painkillers or over-the-counter medications can cause a medicine induced headache, so limiting the intake is often advisable.

Dealing With Migraines

Dietary changes are a very essential preventive measure. Avoiding consumption of foods containing tyramine, aspartame, and MSGs, can help reduce the frequency of headaches. 5-6 small meals instead of one large meal a day are beneficial. Regular and complete meals are the most important aspect of preventive cure. Limited intake of alcohol and caffeine will prevent headaches. Dehydration is one of the major triggers of migraine and staying hydrated will avoid it.

Maintaining a diary to note down the signs and symptoms experienced, can be helpful in future. You can track the foods you eat to know if they are a trigger. This can help in cutting down one triggering food at a time. Managing stress by exercise and getting enough sleep can reduce migraines.

There is no exact cure for migraine but taking precautions and prescribed medicines may make dealing with the severity of migraine a little easier.

The unpredictability of migraine attacks can often make it difficult to participate in any kind of activities. It impacts social life, relationships, careers, and often affects the quality of life, making one feel isolated. So, it is important to see a specialist or join a support group to get better by their support and tips.

Don’t Waste Time! Know These Facts About Yoga

yoga_1

The excitement that Prime Minister Narendra Modi’s participation brought about in creating two Guinness Book World Records for India, one for largest number of people practicing Yoga simultaneously and the largest number of people of different nationalities coming together to perform the exercise, has turned attention back to India’s ancient form of training of the mind and the body.  International Yoga Day was declared by the United Nations of June 21, with close to 36,000 people performed asanas with the prime minister.

If you read the reports or saw the coverage and felt like pulling out your yoga pants or checking the price of a yoga mat online, let’s take a moment to understand this effective form of exercise. Deemed as one of the more balanced training vitalizing the spiritual, religious, physical and mental condition of the body. It may not be taken lightly. So before we jump onto the bandwagon, let us look at what we know about yoga, and the more important do’s and don’t’s.

What you need to know:

yoga2

 

  • Yoga is not just a physical exercise, but it improves muscles and skeleton structure of the body and does wonders for your cardiovascular system
  • It is the purest form of meditation, and practise it regularly and notice yourself becoming calmer, reducing levels of stress, hypertension and many lifestyle related diseases
  •  If you’ve suffered from mild attacks of anxiety or depression, you have naturally been recommended Yoga. It is a prescribed cure for improving mental stability and battling depression
  • Ditto for insomniacs; Yoga will relax the mind, clear the head and will help you sleep better
  • You’ll never have looked better. Yoga clears up your skin, improves your poster and sculpts and tightens your muscles. Like mentioned before, Yoga is not to be taken lightly. An exercise that lends so much to your system needs to have a set of guidelines. So before you start practicing Yoga at home or sign up for the next class nearby, browse through these important do’s and don’t’s.Do’s: 
  • Drink lots of water daily: If you’re not in the habit of hydrating yourself, make one of out it now. Yoga looks like it’s a breeze, but regulars will tell you how taxing asanas can be. You need plenty of water to avoid cramping and exhaustion.
  • Invest in a Yoga mat: If you plan to take Yoga seriously, buy a mat. The thickness and size will save you back pain. Never practise on the floor directly. If you don’t have a mat, carry a light mattress, sheet or perform on carpeted floor.
  • Be an early bird:  Join an early morning batch or wake up an hour earlier to your schedule to do Yoga. The benefits of waking up early to an hour of Yoga are endless. It is a healthy start to the day when your mind is at its most peaceful and calm state. Perfect for Yoga.

    If you're a beginner, join a class or perform Yoga under supervision
    If you’re a beginner, join a class or perform Yoga under supervision
  • Breathe: Yoga helps you breathe better. Throughout the exercise, breathe through your nose. Make it a habit, and it will help you breathe easy otherwise as well.
  • Beginners, join a class: For people who have not practised Yoga before, it is advised to join a class or hire a trainer. Yoga is more complicated than it looks, and maintaining the right poster, stretching the correct limbs and not overdoing it is of extreme importance.

Don’t’s:

  • Food woes: Never practice on a full stomach. Yoga must be performed on an empty to light stomach.
  • Women, pay attention to your cycle: Skip the class when you’re on your menstrual cycle. Pregnant women should also keep away from Yoga.
  • Patients stay away: If you’ve just been through a surgery or an accident, consult a physician before you resume Yoga. Your body may not be in the right state to start stretching yet, and you may end up doing more harm than good.
  • Take thirty: Wait for twenty minutes to half an hour before you eat or drink anything. Your body has been through an intense workout. Give it time to cool off.
  • Do what you can: If you’re a beginner, take it easy. If you can’t strike a particularly tricky asana, try it later but don’t push yourself too hard. You’ll end up pulling a muscle instead. If something hurts, stop. It is your body telling you that it can’t take it.

    Yoga is not easy; if something aches, back off. It's your body's way of telling you it's in pain
    Yoga is not easy; if something aches, back off. It’s your body’s way of telling you it’s in pain
  • Keep calm and carry on: You’re not going to see results in one or two sessions. But continue for a few weeks and you’ll start feeling the difference. If the first few classes bore you out, (yes, it’s a slow exercise and there’s no music) stick it out. You’ll not regret it.

Under the practised care of an expert, Yoga will elevate your exercise experience. So if you’re a beginner, an expert or just interested to give it a shot, there’s no better time than now. The world is, literally at its feet. So take a deep breath and begin.

 

Why you need to pay attention to your anger-anxiety issues

Are you always angry?

If the last time you let your anger get better of you and it took you by surprise, you need to take a more serious look at the problem. If you’ve raised your voice more than once at a dinner party, punched a wall after a fight, stormed out of a room in anger or more importantly, felt the increasing urge to do any of the aforementioned things, you’re probably angrier than you think you are.

Anger and anxiety are problems that can easily go undiagnosed and untreated. The issues may be boiling under layers of denial and ignorance years before they finally burst out. The more serious worry though is that people may not even be aware that they may be suffering from serious anger issues.

Even if you think you have your anger in control, here are some things you probably didn’t know your anger could lead to. No matter in what stage you think you are, inadvertently your anger is taking control of you with every temper tantrum. There is a list of scary and serious effects of anger including, mild to severe headaches, digestion problems, such as abdominal pain, stomach uneasiness, insomnia, depression, high blood pressure and skin problems. If you’ve been battling with anger for a while, you must have also been warned against the high level of stress it causes you, the risk to your heart .

Anger affects your health through migraines, depression and increases the risk of heart diseases
Anger affects your health through migraines, depression and increases the risk of heart diseases

To get you acclimatized to your issues, you need to identify your problem. Here are some quick pointers:

  • Admit to your problem:

    Notice your behavior carefully for a week. If you think your problem is not chronic, or not as serious, be vigilant with yourself. The next time you get angry, make a mental note. If your anger episodes are occurring more frequently than you thought, Houston, we have a problem.

    Aggressive or repressive: 

    Here’s the tricky part. Even if you’ve not yelled at the cashier, packed a punch at the punks who ticked you off or raised your voice in anger, you may still want to take a closer look at yourself. You may be repressing anger by keeping it bottled up. It is just harmful as aggressive anger, possibly even unhealthier.

  • Pay attention to physical symptoms:

    Usually when a person gets angry, the body reacts to that anger. If a colleague is inefficient, your employees have walked in late or your spouse is driving you up the wall, your body will react first. That pain in your neck will start acting up, your joints will probably call for attention or the throbbing pain in your temple will return. This is your body telling you that a storm is coming.

  • One or many:

    Once you’ve identified your issues, try and figure out if it is only one problem you’re stresses about or many. If it’s a one-situation only anger, then it is slightly easier to handle. For instance, if only work-related issues stress you out, then the problem is at work, and not at home. If this is not the case though and the problem is your temper and not the environment, then you need to work on yourself.hulk2The point of the matter is, don’t take your anger lightly. If not today, a year or five later, you will be left facing either physical or mental consequences of your anger. Treat it now when you can. Here are some simple DIY anger management tips:

  • Get help:

    A visit to a doctor is probably the smartest thing you will do all day. Not only will you know how serious your problem is, a therapist might help subdue the problem before it gets worse.

  • Find your exit activity:

    If you see the familiar symptoms of the imminent anger outburst, excuse yourself and walk away. Find an activity that will help you cool off. Take a walk or go for a run. Go talk to a more friendly voice or put on your favourite music playlist. Change the mood and return when you feel calmer.

    Find an activity that calms you down, change it monthly
    Find an activity that calms you down, change it monthly

  • Don’t get angry at the same thing twice:

    You can be better than that. If you’ve already realised you have no patience for incompetent drivers on the road, or your child’s messy bedroom, don’t return to the same issue. Accept some inevitable life truths, and try moving on from the small stuff.

  • Discover a new hobby:

    Distraction is the key here. People who have anger issues usually hate the Hulk monster they become once they turn green. So add an aspect to your personality that you really enjoy. Take up cooking, music or sports. Become a cinephile for a month. Change your activity monthly.The important positive to remember here is the amount of advancement medicine has made in terms of mental health. So today you have therapists, pain relievers and medication to help you pull through. The equipment is ready, so it’s now time to let go and breathe easy.

19 Quick Tricks to Release Stress

Stress! Is it driving you crazy? It’s time you calm down your horses and adopt these proven techniques to practice relaxation. Stress does not always brings you bad; it sometimes helps to bring the best out of you. For example, you could perform well and discover hidden skills such as multitasking when working under pressure. However, when your mind and body are incessantly forced to work in emergency mode, you experience stress.

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Studying Stress: Causes, Effects & Treatment

What are the causes of stress?

Stress is more or less dependent on how you perceive things around you. For instance, it could be possible that you feel stressed about going for shopping while some people would take it as an opportunity to enjoy the time with family or friends. Anything that is stressful for you may not necessarily disconcert others; they might relish the moment instead.

‘Stressors’, which are the channels or causes of stress usually in the form of pressures or situations, are often considered negative – bouncy relationships and nerve-racking work agenda are the best examples. However, added responsibilities through promotion, marriage, best college admission, reserving funds for house purchase, etc., are other stressors which are considered positive though they substantially add to the stress levels.

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