Search Results for: stress

November 6, 2020 By Divya Thampi Leave a Comment

Three Powerful Relaxation Techniques For Immediate Relief From Stress

“The school just expects the parents to engage children all day, my son is hardly occupied for 2 hours with online classes!”

“Don’t step out of home for the next few days, the neighbors just arrived from their home town. They could be infected.”

“I have been sitting at my home study desk, attending calls all day, my brain’s fried!”

Those seem to be some common themes of many a conversation happening around us today. Is it any surprise that people are more stressed than usual? These are unprecedented times and if you find yourself feeling sad, anxious, angry, confused or scared without explanation, you are not alone. The specific reasons for the stress experienced during these times are as varied as the people themselves but there’s hardly anyone who can escape the clutches of stress. How does one remain grounded and feel a sense of equanimity in the midst of all that’s going on during these Covid times? Here’s help!

Following are three go-to relaxation techniques that therapists use to help their clients relax. Not all techniques may work for everyone but at least one of these should work for you:

1. Progressive Muscle relaxation

This exercise is very effective in lowering stress levels and can also reduce physical problems like headaches or stomachaches that accompany feelings of stress. This practice also improves sleep. When you are stressed your muscles tighten without your conscious awareness. Regular practice of PMR helps you to become aware of the difference between a tensed muscle and a completely relaxed muscle, thus improving your ability to recognize your bodily response to anxiety and mitigate it.

Sit down on a chair with a backrest such that you are sitting erect but not tensed.
Close your eyes and take a few deep breaths.
Once you breath slows down, progressively tighten one muscle group (neck and shoulders or upper arm and lower arm) at a time for about 10-15 seconds.
Once the time is up, release the tension in the muscles completely with a long exhalation and observe the sensation in the relaxed muscles.
Continue this with each muscle group from head to feet.
You could do this 2-3 times a day and even before going to bed.
Avoid doing this with any part where there is a sprain or other injury.

2. Diaphragmatic Breathing –

Also known as belly breathing, it is the optimal way of breathing as it actively engages your diaphragm. Belly breathing leads to improved oxygen flow to the rest of the body. This kind of breathing triggers a relaxation response by stimulating the vagus nerve, the longest nerve emanating from the brain. This nerve has a significant role to play in reducing blood pressure, heart rate, improving calmness, relaxation, and digestion. When engaging in breath based meditations most people practice belly breathing. Chest breathing is something we learned to do as a reaction to stress. For belly breathing, follow these steps:

Sit comfortably or lie flat on your bed or any other comfortable surface and relax your shoulders.
Place one hand on your chest and the other on your stomach.
Breathe in through your nose for 2-10 seconds (according to your capacity).
Feel the cool air moving through your nostrils into your abdomen, making your stomach inflate. During this type of breathing, make sure your stomach is moving outward while your chest remains relatively still.
Press gently on your stomach, and exhale slowly for about 2-10 seconds.
With every exhalation you will notice the stomach deflate under your palm
Repeat these steps several times and observe your body relax.

3. Guided Imagery

This is a focused practice that involves all or most of the 5 senses, to kindle calming responses in the mind and the body. Guided imagery uses imagination to take one to a calm, peaceful place, internally. This is a powerful tool that has a positive impact on blood pressure, breathing, oxygenation and heart rate. It can reduce pain and also improve the healing process of the body and mind. Our body reacts the same whether we experience something in reality or imagine it. So when you imagine yourself sitting in a beautiful green meadow and watching a clear stream of water flow over smoothened rocks, your body responds as if you were actually in the meadow.

Sit down or lie down comfortably and close your eyes.
Take a few deep breaths to help you relax.
Imagine a scene that is calm and peaceful. This could be a beach, a meadow, a valley, the mountains or a riverside, according to your preference.
Visualise the scene and slowly add some details, like a gentle breeze, fragrance of the grass, gurgling sound of water or the chirping of birds. Is the sky a clear blue or do you see fluffy white clouds?
It helps to visualise you walking through the scene and experiencing the beauty and serenity using all your senses.
And as you walk through the scene and go deeper you feel more and more relaxed.
Continue to breathe slowly and experience the sense of peace that envelops your body and mind. Think of a word or sound that you can use in the future to help you mentally return to this place.
When you feel ready, gently bring yourself back to the present. Tell yourself that you will feel relaxed and refreshed when this is done and slowly open your eyes. Notice how you feel right now.
You could also use a recorded guided imagery audio, which is generally available on many of the free versions of meditation apps.

We hope these powerful relaxation techniques help you find relief from stress. Do let us know your thoughts in the comments below! For more articles on stress and stress management, check out Healthy Reads or tune in to LIVE sessions by experts on stress management, yoga and meditation on GOQii Play.

#BeTheForce

October 12, 2020 By GOQii Leave a Comment

Top Stress Busting Foods For A Healthy Mind!

Stress is a part and parcel of life. There’s no escaping it. Everyone endures stress and it is perfectly natural to seek some relief from it. In fact, relief is necessary because prolonged stress can lead to chronic stress which if left untreated, can cause heart-related issues, burn you out and affect your mental and emotional wellbeing. When faced with massive stress, we turn to food but are you eating the right kind of stress busting foods?

Top Healthy Stress Busting Foods

Don’t let relief come in the form of junk food. Instead, you can try these healthy stress busting foods:

Asparagus: is high in folic acid which helps you relax. A vegetable like this, which is high in folate, a calming B-complex vitamin known to reduce feelings of stress and anxiety and at the same time, produce dopamine for the brain. Enjoy cooked or raw asparagus to reap the benefits of this powerful food.
Avocado: Rich in healthy fat, magnesium and fiber, Avocado also contains vitamin B which benefits your nerves and brain cells while reducing stress. It has a substance called potassium which helps you by regulating your stress and blood pressure levels. Eating half an Avocado on a daily basis is good for you!
Almond: Vitamin B and magnesium help your body produce serotonin – a hormone that regulates mood and relieves stress, and Almonds are loaded with it! So don’t be driven nuts by stress, instead eat almonds!
Spinach: might not be on your go-to list of foods to eat when stressed, but it is necessary! The magnesium in Spinach can lift your mood and keep your stress hormones in check.
Coconuts: are rich in Medium-Chain Triglycerides, which is an excellent fuel for the brain and the body. The antioxidants in coconut can heal your system and protect your mind. Medium-Chain Triglycerides are excellent at improving your digestion and overall mood.
Walnuts: are known for their omega 3 content – which is very useful in fighting depression. They’re also packed with tryptophans which indirectly increase serotonin levels. When your serotonin levels are high, you feel more relaxed, calm and happy!
Pumpkin seeds: contain magnesium which helps in reducing stress naturally, decreasing the tension in your muscles. It also contains another mineral called zinc that keeps you cheerful always.
Eggs: have a good amount of vitamin B12, which are great for building mood. They trigger the production of feel good neurotransmitters like acetylcholine.
Ghee: Homemade or pure A2 Ghee is known to have medicinal properties that can heal your gut and improve digestion. Better digestion also improves your emotional state. This makes it one of the top stress busting foods.
Honey: is packed with anti-inflammatory properties which can increase the spread of serotonin and dopamine in your brain. Some raw organic honey can certainly make you happier!
Cashew Nuts: Apart from satisfying your taste buds, Cashew nuts are one of the best stress busting foods out there as they supply your body with a good amount of protein and zinc – which help you reduce stress and anxiety.

We hope you will incorporate these stress busting foods to your daily diet. Do you know someone who is perpetually stressed? Share this with them and help them find relief. For more articles on busting stress, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

You can also purchase some of the above listed foods such as A2 Cow Ghee, Organic Honey, Pumpkin Seeds, Cashew Nuts and Walnuts for a discount using GOQii Cash on the GOQii Health Store within the GOQii App.

#BeTheForce

June 3, 2020 By Dr. Vaidya's 1 Comment

Stressed Out? Natural Ways To Manage Stress During Lockdown

It is normal to feel sad, stressed, confused, scared or angry during an epidemic outbreak. Hearing constant reports about the illness and death caused by the outbreak world over can be hard to take. But even amid the pandemic, it is important to make sure that you take care of your physical and mental health. We must cope with the stress and anxiety that the pandemic brings. Stress and anxiety can trigger ailments such as insomnia, depression, high blood pressure and more. It may also lead to an imbalance of the three doshas; vata, pitta and kapha in the body, depending on an individual’s constitution. Here are some ayurvedic tips that can help you manage stress and anxiety during this time period:

How To Manage Stress During Lockdown

Eat right and hydrate well: Eat foods that help you relax. Choose foods that help reduce stress. All fresh fruits, lightly cooked, spiced vegetables and whole grains will revive your tired mind and body. Drink at least eight glasses of water a day to flush out any disease-causing toxic matter from your system. You can also add some calming teas like peppermint or chamomile to your daily diet. Use this time to get restful sleep of 7-8 hours – this can also drastically reduce stress and anxiety.
Exercise is a good way to de-stress: Yoga is a great way to exercise all parts of your body, while also soothing nerves and balancing the mind. Some of the yoga poses that can be practised are child’s pose, bridge pose, standing forward bend pose, eagle pose, extended triangle pose and extended puppy pose (you can find explanations and demonstrations of each of these poses online). Simple pranayama exercises can also help restore vitality to the energy channels of the body, release tension, and offer support to the mind and the nervous system.
Create a sense of structure and routine in daily life: At the most fundamental level, our physiology is very much adapted to and supported by some sense of regularity. This is precisely why the daily routine is such good medicine for anxiety. The routine itself has a very grounding and stabilizing effect on the system; it creates several familiar and comforting reference points throughout the day. This, in turn, sends an affirmation to the body that all is well and we can be at ease. Adopting a daily routine is also an act of love and self-care. Our routines provide us with opportunities to take care of our health and well-being, despite what else might be going on in our lives. While one is at home, try and keep a routine like one is actually going to the office. Don’t stay in pyjamas all day, eat at the same time and schedule the day with virtual meetings like you would at the office. These seem like inane steps but really help.
Meditation: Meditation, even if practised for as few as 10 minutes each day, can help you control stress, decrease anxiety, improve cardiovascular health, and relax the mind. It consists of the silent repetition of a word, sound, or phrase while sitting quietly with eyes closed and a good posture for 10 to 20 minutes. This should be done in a quiet place to get rid of any distractions. Sitting is preferred to lying down to avoid falling asleep. Relax your muscles and breathe through your nose naturally. During a meditation session, all worries and thoughts should be dismissed by focusing on the word, sound or phrase.
Abhyanga: Abhyanga or self-oil massage utilizes the absorbing properties of the skin to not only nourish but also provide a healing and calming effect on the mind and body. Daily massage with natural oils like sesame, coconut, almond, tea tree, etc pacifies all the doshas to provide relief from fatigue, stress, and promote peaceful sleep.
Avoid unhelpful coping strategies: Habits like drinking alcohol and smoking may not help cope with stress and anxiety. They not only harm you physically but can also increase levels of stress and anxiety and reduce immunity. It is better to avoid such practices.

Staying in touch with near and dear ones can also help reduce anxiety and promote positive thoughts and environment around you. During these difficult times, we must take care of our physical and mental health and take preventative measures like practising personal hygiene and social distancing till the tide passes over. We hope everybody stays safe and healthy! This too shall pass.

We hope this article helps you. Do leave your thoughts in the comments below. For more tips on managing stress, tune in to our emotional wellness experts on GOQii Play.

Stay home, stay safe, manage stress and #BeTheForce

March 3, 2020 By Sunita Arora Leave a Comment

Deep Breathing Techniques to Help You Beat Stress

Imagine being seated at your desk, going through the essential paperwork and working your way through those excel sheets like a keyboard wizard and then suddenly, you’re pulled into a meeting and briefed about another project. More paperwork fills your desk and now you’re multitasking. Deadlines get closer and stress levels soar higher. There’s no escape. You’re trapped at your desk. In such a scenario, high levels of stress do very little for your wellbeing. So how do you beat stress in a similar situation? The answer is simple – Deep Breathing!

Deep breathing is very easy to learn and the best part is that there’s no restriction on where and when you can do it. You don’t even need any special equipment. It is a great way to lower stress levels. When you breathe deeply, your brain sends signals to your body to calm down and relax. When you do deep breathing regularly, you can reap all the benefits it has to offer.

Benefits of Deep Breathing

Deep breathing calms the mind and the nervous system, triggering deep relaxation.
It helps you increase the intake of oxygen which nourishes the body and brain.
It lowers heart rate, respiratory rates and blood pressure.
Practising good deep breathing exercises helps you fall asleep, soothes muscles and gets you in meditation mode faster.
It’s a handy tool when you are tense or stressed during exams, interviews, meeting deadlines and so on.
Deep breathing helps clean and rejuvenate our vital channels of energy and regulates the heating and cooling cycles of the body.
Deep breathing also helps in relieving shortness of breath by preventing air from getting trapped in your lungs. You then have fresher air which makes you feel more relaxed and centred.

Breathing Exercises You Can Practice Easily

Let’s look at 2 very simple types of deep breathing exercises which are simple yet effective.

1. Simple Abdominal Breathing Exercise
Whenever you start feeling anxious, try this simple abdominal breathing relaxation technique. You can perform this exercise as often as needed. It can be done standing up, sitting down, or lying down.

How To Practice:

Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen should expand and your chest should rise very little.
Exhale slowly through your mouth. As you blow the air out, purse your lips slightly, but keep your jaw relaxed. You may hear a soft “whooshing” sound as you exhale.
Repeat this breathing exercise for several minutes.
Begin with just 5 minutes. If you feel 5 minutes are too long, you can start with just 2 minutes.
Increase the time when you begin finding it easier and comfortable. You can practice this multiple times a day.

2. Equal Breathing
Equal breathing is one the breathing technique which focuses on making inhales and exhales with the same length between 3 and 5 counts. Once you get used to equal breathing, you can do it during your yoga practice or with other daily activities.

How To Practice:

Take a comfortable seated position and breathe in and out through your nose only.
Count during each inhale and exhale to make sure they are even in duration. Alternatively, choose a word or short phrase to repeat during each inhale and exhale.
You can take a slight pause after each inhale and exhale if you feel comfortable (normal breathing involves a natural pause).
Continue practicing this breathing technique for at least 5 minutes and you can increase the duration up to 10-15 minutes.

I Hope these deep breathing techniques help you level up, calm your mind and reduce stress! For more tips on how to beat stress, tune in to experts on GOQii Play. If you experience chronic stress or stress you cannot deal with in a healthy manner, consult a psychologist.

Do leave your thoughts in the comments below.

#BeTheForce