Author Archives: Achsah Aroon

Simple Ways to Relieve Stress and Anxiety

Exercise- 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.

Reduce your caffeine intake– Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety

Write it down-One way to handle stress is to write things down.While recording what you’re stressed about is one approach, another is jotting down what you’re grateful for. Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.

Spend time with friends and family– Social support from friends and family can help you get through stressful times. Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.

Laugh-It’s hard to feel anxious when you’re laughing. It’s good for your health, and there are a few ways it may help relieve stress:Relieving your stress response.Relieving tension by relaxing your muscles.

Learn to say no– Not all stressors are within your control, but some are.Take control over the parts of your life that you can change and are causing you stress.One way to do this may be to say “no” more often.

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

Take a yoga class– 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.

Practice mindfulness -Mindfulness describes practices that anchor you to the present moment. It can help combat the anxiety-inducing effects of negative thinking

Listen to soothing music-Listening to music can have a very relaxing effect on the body. Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.

Deep breathing– Mental stress activates your sympathetic nervous system, signaling your body to go into “fight-or-flight” mode. During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels. Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.

Spend time with your pet-Having a pet may help reduce stress and improve your mood. Interacting with pets may help release oxytocin, a brain chemical that promotes a positive mood

What this pandemic taught you all?

Do comment and tell your experience.

My experience is that.. Pandemic has thought a lot of things

1-Human being can’t control everything

2- family matters a lot / importance in individual life

3- pandemic didn’t see poor or rich effected everyone

4- self care is important

5- money is not everything

6- protect nature

Share your taught…. ❤

Human development

Human development is about the real freedom for people have to decide who to be, what to be, how to live. Every individual should his / her choice to live a life then only human will develop. According to Amartya sen :-building human capabilities in the area of health, education, access to the resources is the key to increasing human development.

Stages of human development

Trust vs mistrust :- 0-1 year child is fully dependent on parents. If the parents are loving, caring the child will develop the trust or if parents is inattentive not emotionally attached then child will develop mistrust.example if parents take proper care of the child always loving and caring then if any one comes at home the child himself/herself gets attach to them which means in home parents have created a trust zone. If parents doesn’t proper care of the child if any body comes home and pick up the child . The child start crying that means at home somewhere is mistrust has being created towards the child.

Autonomy vs shame and doubt:- 1-3 years is period is called toilet training. If parent tell the child if you want to go to toilet then tell us we will take you to the washroom but sometime child couldn’t express it in that time if parent with loving make child understand that it’s ohk next time tell us about it then here it create a autonomy whereas if parents start scolding the child then child himself will create shame and doubt.

Initiative vs guilt:-3-5 years in this period the child goes to pre school meets new friends, team work etc. If parents wants to go some party the child himself/ herself take initiative to wear his own cloth which the child like that time parents should encourage the child good what you wore is very good but now we are going to party we have to wear this cloth with loving and care this will help the child take his / her initiative whereas if the parents start scolding the child why you wore this dress and all this will create the guilt inside him. Then every time he/she will be dependent on the parents

Tomorrow I will be writing few more stages of human development. Child development from starting needs to have a proper care.

Obsessive-Compulsive disorder (OCD) and some self treatment

Obsessive-compulsive disorder (OCD) is a disorder in which people have recurring, unwanted thoughts, ideas or sensations (obsessions) that make them feel driven to do something repetitively (compulsions). The repetitive behaviours, such as hand washing, checking on things or cleaning, can significantly interfere with a person’s daily activities and social interactions.

Obsessions

Obsessions are recurrent and persistent thoughts, impulses, or images that cause distressing emotions such as anxiety or disgust. Many people with OCD recognize that the thoughts, impulses, or images are a product of their mind and are excessive or unreasonable. However, the distress caused by these intrusive thoughts cannot be resolved by logic or reasoning. Most people with OCD try to ease the distress of the obsessions with compulsions, ignore or suppress the obsessions, or distract themselves with other activities.Typical obsessions:

  • Fear of getting contaminated by people or the environment
  • Disturbing sexual thoughts or images
  • Fear of blurting out obscenities or insults
  • Extreme concern with order, symmetry, or precision
  • Recurrent intrusive thoughts of sounds, images, words, or numbers
  • Fear of losing or discarding something important

Compulsions

Compulsions are repetitive behaviors or mental acts that a person feels driven to perform in response to an obsession. The behaviors typically prevent or reduce a person’s distress related to an obsession. Compulsions may be excessive responses that are directly relate to an obsession (such as excessive hand washing due to the fear of contamination) or actions that are completely unrelated to the obsession. In the most severe cases, a constant repetition of rituals may fill the day, making a normal routine impossible.Typical compulsions:

  • Excessive or ritualized hand washing, showering, brushing teeth, or toileting
  • Repeated cleaning of household objects
  • Ordering or arranging things in a particular way
  • Repeatedly checking locks, switches, or appliances
  • Constantly seeking approval or reassurance
  • Repeated counting to a certain number

Treatment at home

.  Always expect the unexpected

. Be willing to accept risk.

.  Never seek reassurance from yourself or others.

. Always try hard to agree with all obsessive thoughts 

. Don’t waste time trying to prevent or not think your thoughts

 . Try to not be a black-and-white, all-or-nothing thinker

. Remember that dealing with your symptoms is your responsibility alone

. Don’t get too impatient with your progress, or compare yourself to someone else.

. When you have a choice, always go toward the anxiety, never away from it.

.When faced with two possible choices of what to confront, choose the more difficult of the two whenever possible.

. Review your therapy homework assignments daily

. Don’t be side-tracked by perfectionism.

CHILDREN AND THEIR MENTAL HEALTH DURING PANDEMIC

Mentally healthy during childhood means reaching developmental and emotional milestones and learning healthy social skills and how to cope when there are problems. Mentally healthy children have a positive quality of life and can function well at home, in school, and in their communities.Mental disorders among children are described as serious changes in the way children typically learn, behave, or handle their emotions, which cause distress and problems getting through the day. Many children occasionally experience fears and worries or display disruptive behaviours. If symptoms are serious and persistent and interfere with school, home, or play activities, the child may be diagnosed with a mental disorder.

COVID-19 pandemic has forced children to stay inside their house, stopping them from going out to play and meet their friends.The children doesn’t have much knowledge about the pandemic by hearing the diseases and death it may impact their mental health and cause anxiety, irritability and other symptoms.

National institution of mental health gave some steps how to deal with children during this pandemic.

Menstrual cycle and remedies for irregular periods

The menstrual cycle is the monthly series of changes a woman’s body goes through in preparation for the possibility of pregnancy. Each month, one of the ovaries releases an egg — a process called ovulation. At the same time, hormonal changes prepare the uterus for pregnancy. If ovulation takes place and the egg isn’t fertilized, the lining of the uterus sheds through the vagina. This is a menstrual period. The menstrual cycle, which is counted from the first day of one period to the first day of the next, isn’t the same for every woman. Menstrual flow might occur every 21 to 35 days and last two to seven days. For the first few years after menstruation begins, long cycles are common. However, menstrual cycles tend to shorten and become more regular as you age.

Remedies for irregular periods

1. Practice yoga 🧘‍♀️

2. Maintain a healthy weight

3. Exercise regularly ⛹

4. Spice things up with ginger

5. Add some cinnamon

6. Get your daily dose of vitamins

7. Drink apple cider vinegar daily

8. Eat pineapple

Anxiety and its remedies

Anxiety is your body’s natural response to stress. It’s a feeling of fear or apprehension about what’s to come. The first day of school, going to a job interview, or giving a speech may cause most people to feel fearful and nervous. But if your feelings of anxiety are extreme, last for longer than six months, and are interfering with your life, you may have an anxiety disorder.

According to the American Psychiatric Association, women are more likely than men to be diagnosed with an anxiety disorder.

Common symptoms of an anxiety include:

  • feeling faint or dizzy
  • shortness of breath
  • dry mouth
  • sweating
  • chills or hot flashes
  • apprehension and worry
  • restlessness
  • distress
  • fear
  • numbness or tingling

Remedies

  • Getting enough sleep 😴
  • Meditating🧘‍♀️
  • Staying active and Exercising ⛹
  • Eating a healthy diet 🥦🍎🥗🍌
  • Staying active and working out👨‍💻
  • Avoiding alcohol 🍻
  • Avoiding caffeine ☕
  • Quitting smoking cigarette🚬

STRESS AND IT’S PREVENTION

Stress is a normal human reaction that happens to everyone. The human body is designed to experience stress and react to it. Stress responses help our body adjust to new situation. Stress can be positive, keeping us alert, motivate, ready to avoid danger. Negative is when stress becomes a problem when stressors continue without relief and last for longer period of time. Stress not only effect our mind but also physical body.

Mental symptoms are:-Anxiety, depression, panic attacks, sadness.

Physical symptoms are:- aches, pain, chest pain, trouble in sleeping, headaches, shaking, high blood pressure, muscle tension, stomach problem, weak immune systems

Some steps from prevention of stress.

1- Try relaxation activities

2- Take good care of your body.

3-Exercise

4- Mediation

5-Stay positive

6- Say – no (which is out of your control)

7- Stay connected with people who keep you calm, happy, emotional support.

8- Don’t overload yourself instead share your responsibility.

9- Take a time to do your Hobby

10-Sleep enough

Relaxing your mind and body

Mind and body plays a important role in individual life.They influence each other. Example constant worry about the job, education, problems etc can cause headache, pain and when we have health problem like got physical pain, met with accident, with diseases can affect our emotions and some people become depressed, anxious, stressed. During this pandemic we should keep our mind and body healthy.

Some steps which will help you to keep your mind and body healthy     

1-Breathing exercise :10-15 min.🧘‍♀️     

 2-meditation: 10-15 min. 🧘‍♀️   

3-Laughter: this is a best medicine for your mind and body. 🤣

4-Journal: write your feelings on journal. Which will help to relax your mind.📕

5-listen to a smooth music.🎶  

6-Eat healthy food.🍲 

7-Go for a walk.👣

#stay home #stay safe ❤

Healthy your mind during pandemic

The pandemic has caused mental strain for many of people around the world. The pandemic has effected some or the other way like job, education, regular life etc. But during this pandemic we should manage our mental health some steps are –

1. Good nights sleep

2.Yoga /meditation/exercise

3.Eat healthy food

5.Contact with your loved ones

4. Do creativity to make your mind busy

6. Spend time with family’s

7. Gardening/ movies/ web- series.

8.Read books /online books

9. Try to avoid News/ See only limited News

10.Stay healthy and stay safe.