Learn To Avoid Procrastination
Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.
Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .
Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.
Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.
Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal to join your body and mind.
Yoga primarily does this by increasing body and breath awareness.
Some studies have examined yogas effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety .
However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.
In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.
Tense And Relax Your Muscles
One of Dr. Saltzs favorite de-stressing techniques actually involve tensing your muscles, holding them in that tense position for 5 to 10 seconds and then releasing, creating a near instant feeling of relaxation. This practice reduces stress through the mind-body connectionwhen we’re feeling very stressed, we tense up our bodies, says Dr. Saltz. And when we tense up our bodies, it reinforces the message to your mind to be stressed. It’s a signal of physiological arousal. Doing what you can to relax your body helps relax your mind.
Symptoms Of Anxiety In Men
Anxiety is more than having sweaty palms and butterflies in your stomach. Symptoms of anxiety can include ongoing feelings of worry, fear and impending doom that are so severe they interfere with your ability to work, maintain relationships and get a decent nights sleep. Physical signs of anxiety may include:
- pounding or racing heart
- thinking about death or suicide.
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Homeopathy For Anxiety: Suitable Solutions
Insomnia Passiflora drops to sleep better
Insomnia Passiflora drops from Homeocan: help soothe a state of nervousness and make it easier to fall asleep.
HPUS medicinal ingredients: Passiflora incarnata D2, Avena sativa D2, Belladonna D3, Valeriana officinalis D2, Secale cornutum D4
Non-medicinal ingredients: 13% alcohol, purified water
Dosage: Adults : Take 10 to 30 drops.
To be diluted in a little water , 1 hour before bedtime, and repeat up to 3 times if needed, or as recommended by a healthcare practitioner. To be taken outside of meals.
D-Stress tablets to reduce stress
homeopathic medicine for anxiety and depression
D-Stress tablets from Real Relief: provide immediate relief from an emotional state of stress. They promote calm and help reduce anxiety and irritability.
Medicinal ingredients: Asafoetida D3, Ignatia amara D4, Valeriana officinalis D3, Avena sativa D3, Argentum nitricum D9
Non-medicinal ingredients: lactose, magnesium stearate
Dosage: Children : 1 tablet. Adults : 2 tablets.
Chew and let the tablet melt in your mouth. To be taken 3 times per day space doses out after improvement or as recommended by a healthcare practitioner. To be taken outside of meals.
Can Anxiety And Depression Be Treated Together
Yes. No one has to suffer from anxiety disorder or depression, and certainly not both. People with anxiety disorder should speak with a psychiatrist, therapist, or other healthcare professional about their symptoms and start treatment as soon as possible. If you suspect you have both anxiety and depression, Connolly recommends getting a thorough evaluation from a psychiatrist as a first step. “It’s really crucial for people with both to have a good assessment to rule out bipolar disorder,” she says.
Important: If you or someone you know needs help coping with anxiety or depression, call the National Suicide Prevention Lifeline at 800-273-TALK . The Crisis Text Line also provides free, 24/7, confidential support via text message to people in crisis when they text to 741741.
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5 Make Yourself Familiar With 99 Names Of Allah
If u know the 99 names of Allah which are also called His Attributes, your stress and depression will go away. All the names are blessings, and each name has a different effect on us. Try to memorize and read these names daily. They will remind you of how merciful your Lord is! And will make you realize that this world and its problems are all temporary. You need to be more focused on building your relationship stronger with Allah .
Pay Attention To Sleep
Some people have a hard time going to sleep even at night, because of too much stress or worry. Sometimes, such worry or stress leads to sleep disorders. On the other hand, a sleep disorder may come first, and result in anxiety in the long run. Having said that, research has found out that sleep deprivation may contribute to the aggravations of anxiety.
Moreover, a lack of sleep also increases your risk of developing heart disease or heart failure. Some may also increase their risk of having high blood pressure, heart attack, stroke, obesity, and irregular heartbeat. These are just some of the reasons why you should pay attention to your sleep pattern.
On a much deeper view, disrupted sleep is almost present in other mental health issues like depression, affecting your daily living. For instance, it can negatively impact your work performance, academic performance, cognitive ability, and increases the risk of physical injury. Surely, these health problems that may arise in the future may create additional worries. Therefore, it is better to take care of your sleeping pattern as early as possible.
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Or Spend Time With Loved Ones
Depression can tempt you to isolate yourself and withdraw from your friends and family, but face-to-face time can help wash away those tendencies.
If youre unable to spend time together in person, phone calls or video chats can also be helpful.
Try to remind yourself these people care about you. Resist the temptation to feel like youre a burden. You need the interaction and they likely do, too.
When you do the same thing day after day, you use the same parts of your brain. You can challenge your neurons and alter your brain chemistry by doing something entirely different.
Research also shows doing new things can improve your overall well-being and strengthen your social relationships.
To reap these benefits, consider trying a new sport, taking a creative class, or learning a new cooking technique.
Knock out a few birds with one stone spending time with other people and doing something new by volunteering and giving your time to someone or something else.
You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more.
Bonus: People who volunteer experience physical benefits, too. This includes a reduced risk of hypertension.
When you do something you love, or even when you find a new activity you enjoy, you may be able to boost your mental health more by taking time to be thankful for it.
Research shows gratitude can have lasting positive effects on your overall mental health.
2 Avoid Overexposure Of Media:
Media and social media, in particular, has brought in the limelight a lot of exposure to people. Seeing a lot of luxury and fake happiness on media on social media, we often think that we are not as happy as others are. We compare our lives to others. Apart from this, news of critical situations often made a person depress about life and made them feel powerless. Also, when you are feeling upset, dont listen to sad songs, instead start the recitation of the Quran or recite Darood sharif. It will make you feel at peace inside out. You can also go for music therapy as there are many great Muslim singers who have produced excellent hamds and naats that you can listen to for peace of mind, here are Top 10 Muslim Hamd & Naat Singers With Most Soulful Voice.
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What Can Prolonged Stress Lead To
Stress is a natural reaction to many situations in life, such as work, family, relationships and money problems.
We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations,34 but too much or prolonged stress can lead to physical problems. This can include lower immunity levels,35 digestive and intestinal difficulties, e.g. irritable bowel syndrome ,36 or mental health problems such as depression.3 This means it is important to manage your stress and keep it at a healthy level to prevent long-term damage to your body and mind.
What Are The Behavioural And Emotional Effects Of Stress
When you are stressed you may experience many different feelings, including anxiety, irritability or low self-esteem, which can lead to becoming withdrawn, indecisive and tearful.13
You may experience periods of constant worry, racing thoughts, or repeatedly go over the same things in your head. You may experience changes in your behaviour. You may lose your temper more easily, act irrationally or become more verbally or physically aggressive.14 These feelings can feed on each other and produce physical symptoms, which can make you feel even worse. For example, extreme anxiety can make you feel so unwell, that you then worry you have a serious physical condition.
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Reduce Caffeine And Alcohol
Caffeine is a great stimulant, and many nonprofessionals believe that it is good for fighting depression. For this, you need to be careful, as Caffeine being a stimulant may worsen anxiety.
On the other hand, alcohol is a depressant. While you may seem to notice that alcohol is helpful in making you fall asleep during the night, it does not automatically mean that you get quality sleep. Instead, it can harm you even more, as alcohol and depression have a reciprocal need and interaction.
For instance, alcohol intake can worsen the symptoms of depression, and depression makes a person attracted to alcohol use.
Addressing Your Mental Health By Identifying The Signs Of Anxiety And Depression
What is stress, and what happens when we arent able to cope well with stress? Stress can present itself after being fired from a job, going through a divorce or losing a loved one. Even getting married, transitioning to a new job or having a baby can cause stress.
Many people look to define stress as either good or bad, when in reality its neither. Stress is an event we view as out of our control and typically occurs outside our daily routines. How we react shapes our ability to cope with these and other similar events in the future. When individuals struggle to cope with stressful situations, depression and anxiety become more noticeable.
According to the World Health Organization, anxiety disorders are the most common mental illness in the U.S., affecting more than 40 million adults every year.
The most common anxiety disorders include excessive fear or anxiety of:
- Specific phobias
- Natural environment heights, storms, water
- Blood-injection injury needles, invasive medical procedures
- Locations airplanes, elevators, enclosed places
Its common for those struggling with anxiety disorders to also struggle with depression or vice versa. Close to 10 percent of the worlds population suffers from anxiety and depression. However, while anxiety and depressive disorders are highly treatable, only a small percent of affected individuals receive treatment.
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7 Make Five Daily Prayers Your Weapon:
Pray five times regularly. You should not skip any prayer as it is a shield. It will protect you from shaitan. Make wudu and repeat shahadah . Talk to Allah more and more in your prayers and ask Him to heal you. When a person ask Allah , He surely listens to him and fulfils his desires. If youre having trouble keeping up with your prayers, here are some simple tips to help you become a regular namazi:
Simple Ways To Relieve Stress And Anxiety
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Stress and anxiety are common experiences for most people. In fact, 70% of adults in the United States say they feel stress or anxiety daily.
Here are 16 simple ways to relieve stress and anxiety.
Exercise is one of the most important things you can do to combat stress.
It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.
The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who dont exercise .
There are a few reasons behind this:
- Stress hormones: Exercise lowers your bodys stress hormones such as cortisol in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
- Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
- Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
- Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.
Activities such as walking or jogging that involve repetitive movements of large muscle groups can be particularly stress relieving.
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How To Get A Clinical Diagnosis
Theres no single test that can diagnose depression or anxiety. Instead, your doctor will likely conduct a physical exam and a depression or anxiety screening test. For this, theyll ask you a series of questions that help them get a better insight into what youve been experiencing.
If the results arent clear or if your doctor suspects the symptoms may be the result of another condition, they may order tests to rule out underlying issues. Blood tests can check your thyroid, vitamin, and hormone levels.
In some cases, general practitioners will refer you to a mental health expert, such as a psychiatrist or psychologist, if they dont feel equipped to properly manage your symptoms and conditions or if they suspect youre experiencing more than one condition.
Although depression and anxiety are two separate conditions, they share many of the same treatments. A combination of these may be used to treat both conditions at the same time.
Supporting Someone With Anxiety Or Depression
There are ways that you can help someone with anxiety or depression. It may be helpful to:
- let them know if youve noticed a change in their behaviour
- spend time talking about their experiences and let them know youre there to listen without being judgmental
- help them to get information from a website, library or community health centre
- suggest they go to a doctor or health professional, and help them to make an appointment
- offer to go with them to their appointment and follow up with them afterwards
- encourage them to get enough sleep, to exercise and to eat well
- encourage family and friends to invite them out and keep in touch, but dont pressure them to participate in activities
- contact a doctor or hospital if they become a threat to themselves or others.
It is unhelpful to:
- put pressure on them by telling them to snap out of it or get their act together
- stay away or avoid them
- tell them they just need to stay busy or get out more
- pressure them to party more or wipe out how theyre feeling with drugs and alcohol
- assume the problem will just go away.
If you or someone you know needs support, talk to a doctor or other health professional about getting appropriate treatment.
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Do The Opposite Of What The Depression Voice Suggests
The negative, irrational voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to replace it. Use logic as a weapon. Address each thought individually as it occurs.
If you believe an event wont be fun or worth your time, say to yourself, You might be right, but itll be better than just sitting here another night. You may soon see the negative isnt always realistic.
A lengthy to-do list may be so weighty that youd rather do nothing. Instead of compiling a long list of tasks, consider setting one or two smaller goals.
- Dont clean the house take the trash out.
- Dont do all the laundry thats piled up just sort the piles by color.
- Dont clear out your entire email inbox just address any time-sensitive messages.
When youve done a small thing, set your eyes on another small thing, and then another. This way, you have a list of tangible achievements and not an untouched to-do list.
All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it.
You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a very powerful weapon against depressions negative weight.
The memory of a job well-done may be especially powerful against negative talk and overgeneralization.
Focus on times when you feel the most disorganized or scattered.