stress relief daily habits

Healthy & Positive Habits to Protect you from Stress

Exercise and physical activity can help significantly with stress management.

Everyday life can be full of stress. Research has shown that some stress is good for us: it helps us perform at optimal levels. Too much stress, however, can have serious psychological and physiological repercussions.

Research proves that a large chunk of top performers know how to manage their emotions in times of stress so that they remain cool, calm, and able to do what needs to be done. Here are few healthy and positive habits that you may want to develop to fight back stress and be successful!

  1. Drink plenty of water. Dehydration is often overlooked. When our body does not have enough we often feel lethargic, grumpy, and get headaches. We also tend to mistake hunger for thirst, so before digging into another sandwich, vada pao or bag of chips, drink a glass or two of water. Tea, Coffee, cold drinks or flavored drinks do not count as water.
  2. Stay active on a regular basis : Exercise produces natural endorphins, which help put exercise promotes sleepus in a good mood. There is a lot of research that shows that exercise improves mood. If you are stressed, physical activity can get you in the right state of mind to be able to identify the causes of your stress. Exercise won’t make your stress disappear, but it will reduce some of the emotional intensity that you’re feeling, clearing your thoughts and enabling you to deal with your problems more calmly. Exercise will also help you get proper sleep and calm you down.

3. Accept your feelings.If someone close to you has recently died or you can’t be with loved ones, accept that it’s normal to feel sad and grieve. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because you are expected to. Accept your responses and give it some time, whether it is anger, desperation – but acceptance does not always mean expression. You need not burst out in anger or frustration on someone else. When you know you are angry – acknowledge it and follow anger management techniques and let yourself calm down. Success will follow automatically if you can apply this to other everyday emotions too.

4. Stay Positive : Successful people tend to be those who can see opportunity for growth, walking over their failures. Look for lessons to be learnt when something goes wrong, instead of falling in gloom or blame game for what went wrong. Try reframing negative thoughts. If you find yourself dwelling on something negative, try adding, “But what I can learn from this is…” Even just noticing that you’re stuck in a negative thought can help you move away from it. There’s a solution to any problem.stressed is desserts spelled backwards

“Problems are often a question of perspective. If you change your perspective, you may see your situation from a more positive point of view.”

  1. Stay Connected with loved ones : Staying amid the loved ones can help bring down anxiety levels so easily and dramatically. Reach out to people who matter to you every once in a while, they can offer support and friendship. Sometimes talking to someone completely unrelated to your difficult situation (read friend or family) can throw up a beautiful new wayto deal with your stress causing situation !

If the situations do not permit to spend enough time with the family or kids, you may want to keep a pet for company. If you can care for one, they surely can make you feel loved and bust your stress. Pets are regularly used, worldwide as an effective tool in several therapies involving emotions.

  1. Nurture a hobby: No one can lead a stress free life if they keep harping on that one same thing round the clock. Indulging in a hobby that takes away the mind to doing something you feel more passionate about, away from work – gives a good break to the mind to detangle from the drudgeries of everyday anxieties.
  2. Focus on progress, not perfection: No one is perfect. Not even the most successful people on the planet are perfect. Richard Branson, the very famous owner of Virgin Airlines, for example, has had some well-known failures in his time, yet has always been blunt about his belief that you fail quickly, fail big, learn from it, and move on. Many of us are obsessed with perfection, but letting it go may relieve us from a big baggage of stress.
  3. Love yourself : It is important for you to realize that the most important asset you have is your own self and that it must be looked after. Prioritize healthy habits like getting enough sleep, limiting caffeine and alcohol, getting proper exercise, and switching off from technology periodically. A lot of stress can be cut down easily by bringing down any of these – overly tired, overdose of caffeine and alcohol and constant interference of digital life. A truly successful person will strive to find balance to help moderate his stress.
  4. Get organized : One major cause of stress is the number of decisions we have to make in a day. Every decision from whether to wear a solid or a pinstripe shirt, cook a sandwich or salad, send your child to this class or that, all the way up to hiring and firing decisions – they all simply keep adding up to cause stress! Use a ‘to-do’ list; Build up a routine for simple things like answering emails at the same time, checking your social media once a day or even organising your table drawer can help save you from stress for the bigger decisions that really matter.
  5. Work smarter, not harder : Good time management means quality work rather than quantity. Our long-hours culture is a well-known cause of workplace illness. You have to get a work-life balance that suits you. Working smarter means prioritising your work, concentrating on the tasks that will make a real difference to your work. Leave the least important tasks to last.
  6. Remember to laugh: Laughter makes us feel good. Handle Every stressful situation like a dogDon’t be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you’re alone.Handle Every stressful situation like a dog

Most importantly – Try not to worry. In time, things always get better. The world won’t end if your joblist isn’t all done or your kitchen isn’t cleaned. You may need to do these things, but right now might not be the right time.

I hope you find these tips useful.  I am keen to understand how do you manage stress in your life? I’d love to learn your most successful stress-busters in the comments below.

Contributed by Vaishali Gupta, an avid reader, writer and painter by hobby and an award winning Media Marketer by profession. She has keen interest in staying fit and keeps active despite a slipped disc.

managing asthma treatment

Managing Asthma effectively: Do’s & Don’ts

Asthma can’t be cured, but its symptoms can definitely be controlled. Symptoms of Asthma

Here are some Tips to manage your Asthma better. These Dos and Don’ts will help you prevent Asthma attacks and manage them better if they do happen. Work with your Physiotherapist to learn techniques to breathe better using Pulmonary Physiotherapy.

Because asthma often changes over time, it’s important that you work with your doctor to track your signs and symptoms and adjust the treatment as required.

Tips for Managing Asthma Better

Dos  –

  • Stick to Your Medicine. Taking your asthma medicine the way your doctor tells you to allows you to feel in control of your health.
  • Be Aware of Your Symptoms. Paying attention to your early warning signs like shortness of breath or tightness in your chest, will help you take quick action helping you to stay on top of your asthma.
  • Follow Your Asthma Action Plan. Be sure to discuss your action plan with your doctor. Your action plan will guide you to good asthma control. Know your zones and follow your plan.
  • Stay Calm. Keep calm if you have an asthma attack.
  • Follow your action plan. Know Your Peak Flow Zones. Peak flow meters are used to check your breathing and these readings allow you to know how you are breathing. It can signal problems early and help to avoid breathing trouble.
  • Avoid Your Asthma Triggers. Know and stay away from the asthma triggers that make your asthma flare-up or worsen.
  • Talk to The Right People. Talk with your doctor. Talk to your family, school, or friends about asthma and control. Let them help.

Don’ts –

  • Don’t Delay. Know the signs when your asthma is getting worse. Act fast. The faster you act, the faster you will be in control.
  • Don’t Be Around Smoke. Smoking increases and worsens asthma attacks.
  • Don’t Stop Exercising. Be sure to check with your doctor about exercising, sports, and other activities. Staying fit will help to keep you healthy.
  • Don’t Open Windows during Summer and Autumn. During allergy seasons, prevent pollen from entering your home or car. Try to stay indoors when the pollen count is high (from about 10:00 AM to 4:00 PM). Avoid freshly cut grass.
  • Don’t Have Pets in your Bedroom. Be pet smart. Carpets and cloth-covered furniture trap dander (animal fur).

Call a Reliva Physio for Asthma

Related Article :

Manage and Prevent asthma Attacks

COPD- Recovery with Pulmonary Rehab

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exercise

No time for exercise? 10 tips to get moving

Running to office? Got to get kids ready for school! Got to meet the deadline. House guests are coming and there is still so much to be shopped. The list goes on and on and what inevitably happens is no time left for exercise. This is not just your story but of the most of the people around. If you are still struggling to find time for exercise, read on to discover some quick and easy tips to get moving.

“Building physical activity back into our daily lives is one of the great public health challenges of this century,” said Russell Pate, Ph.D., professor in the Department of Exercise at the University of South Carolina. “Our bodies were designed to be physically active, and they don’t do well with long-term exposure to sedentary living.  Lack of physical activity is a major risk factor for cardiovascular disease.”

Follow these simple trips to add some more action to your everyday life.

  1. Play with your child. Whether you do it at home or go outdoors, just pick up that ball or the bat or both and get into some action with your child. This will not just get your muscles moving but give you a great chance to bond with your child too.
  2. Walk the dog. Take the chance to walk your dog than to let someone else do it. This is your chance to get some fresh air and also get a quick 10-15 minute walk. The brisker you walk, the better the exercise for your dog too.
  3. Ditch the elevator. Start using the staircase instead of the lift specially to climb up, Start with getting off one floor below your destination to climb up the last staircase and gradually start getting off two floors below and improve it thereon.
  4. Don’t let the weather spoil your walk. If it is raining or it is too cold outside, just drive to your nearest mall with your sport shoes on. Walk around the mall, window shopping ( or not), climb the stairs and finish your daily walk.
  5. Carry your sports shoes on holidays. Walking around in a holiday not only lets you enjoy the weather and locale better but also lets you use your muscles.
  6. Pursue an outdoor hobby. Whether it is cricket, football, badminton, cycling, tennis or just frisbie; make sure you indulge in it every once in a week. The fun will takeaway the dread from physical activity.
  7. Park the farthest. Do not fret if you get a parking slot away from the building entrance. Infact try to consciously park your car away and just walk it to the entry.
  8. Walk the talk. While on a phone call, get up and stroll around the room. While the no time for exmind is occupied in the conversation, the muscles would get a decent stretch and movement.
  9. Goto them. Instead of calling your executives to your desk, take the chance to get up and goto them every once in a while. While they will warm up to your gesture, you will have moved your muscles a bit more.
  10. Lug the bag. The shopping bag may have become heavy but that gives you a chance to add weight to your walking. Ditch the trolley to your car/home and carry the bags yourself.

So if you still think you have not time for exercise, these simple tips will help you sneak in some exercise in your existing schedule. As they say, those who do not find time for exercise – have to find time for illness. Don’t let anything prevent you from taking care of your own self.

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