Are you stressed out?

Don't let your problems get the better of you.

Seek help. Share your feelings with someone, says Dr Naveen Jayaram.

Stress is the reaction people have to excessive pressures or other types of demand placed upon them.

It arises when you worry and can no longer cope up.

Stress is the 'wear and tear' our minds and bodies experience as we attempt to cope with our continually changing environment.

How do you know you are stressed?

Stress is caused due to a variety of reasons.

Take note of these warning symptoms:

Physical symptoms

• Fatigue, headache, insomnia, muscle ache, stiffness (especially neck, shoulders and low back)
• Heart palpitations, chest pains, abdominal cramps, nausea, trembling
• Cold extremities, flushing or sweating and frequent colds

Cognitive symptoms

• Decrease in concentration and memory
• Indecisiveness, mind racing or going blank
• Confusion, loss of sense of humor
• Mental slowness

Emotional symptoms

• Irritability
• Nervousness
• Depression, reduced sleep
• Anger, frustration, worry
• Fear, impatience, hopelessness

Behavioural symptoms

• Nervous habits, increased eating, smoking, drinking
• Procrastinating
• Crying, yelling, blaming and even throwing things or hitting
• Suicidal thoughts

If you are facing any of these symptoms persistently in the absence of any medical problem, it might be because of STRESS!

How to manage stress?

The most important thing to do is to accept that stress might be playing a role.

Do not be in denial mode, and wait for things to get corrected by itself, symptoms can start suddenly, but it will not disappear just like that.

Recognise the source and personal contribution to stress (family situation, work related, financial, kids, relationships, etc).

Remember there are no quick fixes to reduction of stress except working on damage limitation strategies.

It involves commitment and motivation to remain healthy despite adversities around us.

Don't hide your problems. Share your feelings with someone or write a diary.

Practice relaxation techniques regularly -- Om chanting, pranayama, yoga, exercise, prayer, etc.

Follow healthy nutritious diet pattern -- lot of fruits, nuts, vegetables, pulses, etc.

Try to repeat things which make you feel good -- listening to music, reading, dancing, etc.

Maintain a good sleep hygiene.

If things are worse or you feel it is hard to cope, seek help. Most of the situations can be dealt by counselling and guidance, but you should be open to it.

Life is beautiful, everybody is entitled to have a good life. Happiness is within us. Always remember if you do not take any initiative to make life better nobody can help you.

Lead image used for representational purposes only. Image: Abie Sudiono/Creative Commons

The author Dr Naveen Jayaram is a Bangalore-based psychiatrist.

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