How to Fight Stress or Anxiety to Improve Our Overall Health?

During these tumultuous times, you all must have observed some of your colleague or loved ones struggling with stress or anxiety or sleepless nights. Even you might have had some work stress, improper sleep, feeling of loneliness or anxiety during this coronavirus pandemic.

This was prevalent throughout the world. In India (as of September 2020), stress, anxiety, depression, insomnia, denial, anger and fear were the major mental health issues reported. And, the most vulnerable ones were children and older people, frontline workers, and people with existing mental health illnesses. We have also seen an increase in COVID-19 related suicides.

Friends, we should never ignore the signs of stress or anxiety as this might be the starting point of some underlying conditions that can negatively impact your overall well-being. Yes, You read it write. For your overall wellness, you should not only focus on your physical health but also focus on your mental health.

What is Mental Health?

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood. Don’t worry, mental health problems are common and there are high chances of complete recovery too.
Source: MentalHealth.gov

Conditions like stress, anxiety or insomnia can negatively impact your mental health as well as your physical health. Thus impacting your overall health. Let us see how mental health can disturb our health…

Effect of Mental Health on our Body:

Continuos stress makes your muscle tense, leading to body aches
Constant over-thinking disturbs your sleep pattern which can further worsen your health with headaches, mood swings or depression
Stress or anxiety often makes it difficult to differentiate between physical and emotional hunger. Thus some of you crave sweets and junks. Commonly known as Emotional Eating.
While some people end up avoiding food or might get aversive. In both cases, the digestive system gets affected
For women, when under stress you might observe your menstrual cycle getting irregular and sometimes with heavy flow and cramps
For me, Loss of Libido (sex drive) gets affected, putting a strain on relationships leading to conflicts and more emotional dysregulation
Increase in the number of cigarettes per day or alcohol intake. Some might also get addicted to drugs. All this affects your overall physical health too
Chronic stress can exacerbate current ongoing medical conditions and with sleep and eating habits have gone for a toss, the chances of chronic diseases such as heart attack, diabetes, hypertension, stroke and convulsion increases
You will also find yourself facing difficulties in decision making, focusing on something important, lack of motivations and withdrawal

How to deal with Mental Health Conditions like Stress or Anxiety?

A proper sleep schedule should be followed by all age groups. Adults must have a complete 7-8 hours of sleep every night.
Initially, you will face problem in following a fixed sleep schedule. So what you can do is – lower your caffeine intake of the day, don’t use your phone an hour before bed and switch off the internet. You can also meditate 5-10 minutes before sleeping, this will help you relax and you will have a peaceful sleep.

Avoid skipping meals as well as high-calories processed foods.
Include more fruits and vegetables, nuts, grains as well as some healthy fats in your diet. At least try your best to have one meal with lots of nutrients. This will help in increasing your brain functions.

Emotional eaters, listen up! Always keep a notepad and pen with you. When you are feeling stressed, start writing your feelings or the best, scribble. This will distract you and you will not crave sweets. And keep yourself hydrated, so that your mind doesn’t confuse thirst with hunger.

Exercises release feel-good brain chemicals like endorphins and serotonin which aids in easing depression and anxiety.
Exercise doesn’t mean lifting heavyweight, you can simply go for long brisk walks with your partner. Join live workout or yoga classes which you can either do it alone or with your friends online. Always choose a form of exercise which you can do with your partner or friends. This will help you stay motivated and on track with both mental and physical health.

meditate for 10-15 minutes to relieve stress or anxiety

When you start sleeping early, you will be able to get up in the wee hours of the morning. Practice meditation and take in the calmness of the morning. This will help your mind to wake up and prepare for the daily tasks. Do it for 10-20 minutes and follow it with your exercise routine. At the end of it, you will feel more fresh and reflective.

If you are having stress due to your work…

Find something valuable in the work you do and focus on that aspect of your job.
Create and most importantly, maintain your boundaries. You all are working from home currently, and it often gets difficult to maintain a work-life balance. But my friends, it is very important. This will reduce the potential for any conflict or stress. Do try it for a week and see it yourself.
If you are stuck somewhere and you are stressing over that. Stop right there and brainstorm about it with your friends and colleagues to find the best solution.

Many youngsters living alone were the major victim of stress during this coronavirus pandemic. At some point, you must have felt lonely too. Don’t waste time overthinking about it. Pick up the phone and call your family or friends. Talk to them every day and tell them about how you are feeling and what you are going through.

ME Time is very important guys. If you are staying alone or with your family, take out some time just for yourself. Pamper yourself with some beauty regimen or just sip in your favourite drink and watch your favourite shows or read novels. Just relax and refuel.

Not the end, But the Beginning for You!

If you are reading this, that means you are already 1 step closer to amazing health. Pat yourself on the back. Always remember to cheer yourself a little every time you make a healthy choice for yourself.

Do not neglect if you have stress or anxiety. And do not get worked up about having it too. Just relax and breathe in and breathe out. Meditate for 5-10 minutes and calm yourself. You will be able to think more clearly now. Take a break from technology, and go for a walk every day.

About Me

Saumya Shrivastava