Tag: symptoms of 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.