Search Results for: stress

January 27, 2022 By Geetika Patni 1 Comment

COVID Care: Managing Stress

As COVID is raging all around us, I see a surge in stress levels on HRA scores, indicating that people are not managing stress effectively. I also receive messages like “This is too hard for me to cope with”, “What will happen in the future?” showing higher than usual levels of general anxiety and stress amongst us all. During a crisis like this, it is common for everyone to experience increased levels of anxiety and distress particularly due to social isolation, fear of the unknown and concern regarding the health of oneself and a loved one.

The tell tale sign of a spiraling high stress/anxiety levels are:

Feelings of fear, frustration, sadness, worry or anger that doesn’t go away with tried methods of managing stress
Changes in appetite levels, energy levels, desires and interests
Difficulty concentrating and making decisions
Overthinking, difficulty in sleeping or nightmares
Physical response, such as headaches, body pains, stomach problems, and skin rashes
Worsening of chronic health problems
Worsening of mental health conditions
Increased use of tobacco, alcohol, and other substances

Tips For Managing Stress Levels

Learning to cope with high stress levels in a healthy way is the need of the hour. I am listing some suggestions below that might help you or your dear ones in managing the current crisis on an emotional level.

Feel free to feel your feelings: Do not bottle up, share your thoughts with people you trust. If you are in isolation, find ways to talk to your loved ones using internet/telephonic services. Share your thoughts/feelings with your GOQii coach if need be.
Manage your expectations: Go easy on yourself. It’s okay if chores are pending, office work or a report is pending. Be realistic in what you can do in a day. Do not overwhelm yourself by your own thoughts of comparison with past productivity and your worries of the future.
Set a routine: Eat well, exercise well, sleep well, meditate once a day or unwind by doing something you enjoy like card games, painting, playing an instrument, reading a book or watching a comic series, you get the idea right? Just stay away from social media and constant news related to the virus, and follow a routine. A healthy routine is a human’s best friend.
Stay in the present: Manage uncertainty by staying in the present. Think about the next one hour at max. Over dwelling on thoughts of the future, even thoughts of tomorrow, can cause you more fear related to uncertainty. So stay in the present – use mindfulness meditation techniques which are proven to be very effective.
If health is your major reason for stress, please know that the human body is wonderfully capable of healing itself. Time is the best healer. So hang in there and give your body time to recover. Having said that, do not undermine the need for medical assistance when an emergency arises. If your symptoms warrant you to seek medical attention, please meet your treating doctor at the earliest. Remember, you have sailed through many health crises in the past (a bruised knee, a broken leg, a tooth extraction, a stye in the eye and so on), reassure yourself that you’ll sail through this as well.
Stay in the company of positive people OR be the positive influencer for people around you. Believe in the power of positive emotions such as kindness, honesty, contentment. These emotions improve our immunity, which as you know, is our main warrior when dealing with a virus. Give hope to anyone who you know is recovering from the viral infection. Just a few words of hope can do more good than you can imagine.
Accept and let go: When it becomes really tough, breathe deeply, use the mantra “this too shall pass” and learn to let go.

Not everything from the above might be applicable to you, so go as per your ability. I hope and sincerely do, you will not let yourself be vulnerable in these current times – physically nor emotionally! Wishing our world a quick recovery!

For more on managing stress or any COVID-related article, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Stay safe, manage your stress and #BeTheForce

January 12, 2022 By Mohammed Tufail Qureshi 1 Comment

Manage Stress By Managing Your Cortisol Levels!

How often do we hear people say, “I am so stressed”? Given the current pandemic scenario, the lockdown and the threat of new variants, we’re sure you might have heard a lot of people say this. While the stress is reasonable, do you know what causes it? Is it the pressure of working from home thwarting your work-life balance, is it the news or could it be the excessive release of stress hormones? If you weren’t aware, just as there are hormones that make you feel good, there’s a stress hormone called Cortisol but it’s not all bad.

The cortisol stress hormone management system is released by the adrenal cortex glands in order to regulate blood sugar, blood pressure and the immune system. While it does regulate blood sugar, blood pressure and the immune system, if it is released at a wrong time, it can be harmful. What triggers the rise of this crucial hormone is mental and physical stress, insulin spikes, too many stimulants, overindulgence of processed food and toxicity build up.

Sources Of Chronic Stress Include:

Lack of sleep and insomnia
Negative thoughts and emotions
Sugar cravings and low serotonin levels
Caffeine and stimulant abuse (more than 2 coffees per day)
Acidity and Toxicity
Lethargy and lack of energy

Burning stubborn belly fat has to be one of the most popular stresses that people have and most have a problem dealing with this issue. What we fail to identify is that losing body fat, especially on the lower abdomen, is a hormonal issue.

It’s NOT overeating!

It’s NOT sugar or carbohydrates!

It’s NOT lack of exercise!

The one culprit that can quash your fat burning efforts and leave you with stubborn belly fat is your cortisol and adrenaline hormones. Stress leads to adrenals burning out, and excess cortisol and adrenalin lead to a number of health problems. If prolonged, it can lead to:

Excess abdomen fat
A serious drop in testosterone, and rise in estrogen
Hypertension and anxiety
Bone, mineral and muscle loss (cortisol is a catabolic hormone and is often elevated)
High blood sugar and insulin resistance

How Can You Bring Cortisol Levels Under Control?

Given how high stress levels have been lately due to the pandemic, it is important to manage stress by managing spiking cortisol levels. Dealing with Cortisol can be tricky. If dealt with proper techniques and supplements, one can get the Cortisol levels under control. Here are a few tips to help you out:

Reduce physical and mental stress by becoming more calm and relaxed. Meditation and pranayama are your allies.
Exclude sugar and processed foods from your regular diet and replace them with whole organic foods that will help improve digestion and in turn, reward you with a healthier GUT!
Lower toxicity and acidity which adds stress to the body internally by making the simple shifts in the food choices, thoughts and emotions.
To take control of Cortisol levels, one needs to learn how to unwind and relax every single day for at least 20 – 30 minutes and learn to take deep breaths and clear the mind. You can also indulge in a hobby you like!
Meditation and yoga are some excellent ways to relax and bring down cortisol levels effectively.
Exercise is a true savior and has been shown to reduce cortisol effectively. But a word of caution – don’t overdo it and do it correctly or else it could have the opposite effect.
Cortisol is at its lowest during sleep. So, make sure you get adequate and good quality sleep. This Sleep Series could help you understand your sleep better.

Additionally, it’s best to steer clear of news and social media updates that stress you out. You can check it once a day to just get an update but there’s no point in indulging in every news article that comes your way, especially if it paints a grim picture. So zone out, take care of your health, keep calm and be stress-free!

We hope this article helps you during these precarious times. For more on stress management, check out Healthy Reads. To learn how to manage stress effectively, ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Stay home, keep calm and #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

October 21, 2026 By GOQii Leave a Comment

How Exercise Impacts Mental Health

Regular exercise is one of the most reliable ways to protect your mental health. It can lift your mood, ease stress and anxiety, help you sleep, and lower your risk of depression, and you don’t need a gym to get the benefits.

Most of us know the feeling: a brisk walk after a tense day, and the mind feels a little clearer. That isn’t just a pleasant side effect. Large reviews of hundreds of studies now show that physical activity has a real, measurable effect on depression, anxiety and stress.

This guide explains what the research shows, why movement helps the mind, how much and what kind of exercise to aim for, and how to start when you’re feeling low. It also covers what exercise can’t do, and when to get support.

Exercise and mental health at a glance

Even a little helps. People doing half the recommended activity had an 18% lower risk of depression than those doing none.
It eases existing symptoms. Walking, jogging, yoga and strength training all reduced depression symptoms in trials.
Any type counts. Choose something you enjoy enough to keep doing.
Short, regular sessions work. Aim for about 150 minutes a week, but start smaller if you need to.
It works alongside treatment, not instead of it. If you have depression or anxiety, keep talking to your doctor or therapist.

What the evidence shows

The World Health Organization states that physical activity reduces symptoms of depression and anxiety, enhances brain health, and can improve overall well-being, and lists better sleep and thinking among its benefits. Three large reviews show how strong that evidence is.

Study	What it looked at	What it found
Pearce et al., JAMA Psychiatry, 2022	15 studies, 191,000 adults followed over time	Half the recommended activity was linked to an 18% lower risk of depression, and the full recommendation to 25% lower.
Noetel et al., BMJ, 2024	218 trials, 14,170 people with depression	Walking or jogging, yoga and strength training gave moderate reductions in depression symptoms, with more benefit at higher intensity.
Singh et al., British Journal of Sports Medicine, 2023	97 reviews, over 1,000 trials and 128,000 people	Exercise improved depression, anxiety and psychological distress across many groups. Resistance training helped depression most; yoga and mind–body exercise helped anxiety most.

The research has limits. Many trials are small, and people know whether they are exercising, which can affect results. But the overall direction is clear and consistent: moving more is good for the mind.

What it can help with

Low mood and depression: both lowering the risk and easing symptoms, especially mild to moderate depression.
Anxiety and stress: many people feel calmer after exercise, and regular activity can reduce anxiety over time.
Sleep: being active during the day can help you fall asleep and sleep better.
Focus and memory: regular activity supports brain health and thinking skills.
Self-esteem: reaching small goals and feeling stronger can build confidence.

Why exercise helps your mind

Scientists are still working out exactly how exercise helps mental health. It is probably a mix of effects on the brain, the body and daily life.

Feel-good chemicals. Harder exercise releases endorphins, behind the well-known “runner’s high”. But most of the lasting benefit comes from regular, moderate activity.
A healthier brain. Regular activity triggers growth factors that help nerve cells form new connections, including in the hippocampus, an area involved in mood that is often smaller in people with depression.
A calmer stress response. Regular exercise may help your body handle stress better, so that over time you feel less tense day to day.
Better sleep. Being active during the day tends to improve sleep, and good sleep is closely tied to mood.
A sense of achievement. Finishing a walk or lifting a little more than last week gives you small wins, which matter most when you’re feeling low.
Time with others and outdoors. A walking group, a game of badminton or a yoga class adds social contact and fresh air, both good for wellbeing.

The benefits build over time. Harvard Health notes that most people begin to feel better a few weeks after starting, so it’s worth sticking with it even if the first sessions feel hard.

How much exercise, and what kind?

The WHO recommends adults get at least 150 minutes of moderate activity a week, such as brisk walking, and adds that any amount is better than none. That target is also a good aim for mental health, but the research shows benefits start well below it.

Type	Examples	Good for
Walking or jogging	Brisk walks, jogging, cycling, swimming	Depression and mood; one of the most effective types in trials, and the easiest to start
Yoga and mind–body	Yoga, tai chi, pilates	Anxiety and stress; also rated among the most acceptable by participants
Strength training	Bodyweight exercises, resistance bands, weights	Depression; strength training showed some of the biggest benefits
Dance and sport	Zumba, garba, badminton, football	Mood and social connection; fun makes it easier to keep going

Tips for getting the most out of it

Pick what you’ll actually do. The best exercise for your mental health is the one you keep doing.
Push a little, when you can. Trials found that more vigorous exercise tended to give bigger benefits. Brisk enough that you can talk but not sing is a good level.
Go outside when possible. A walk in a park or green space adds fresh air and daylight.
Make it social. Walking with a friend or joining a group adds company and helps you show up.

Getting started when you’re feeling low

When your mood is low, even a short walk can feel like a lot. That’s normal, and it’s why starting small matters more than starting big.

Start with 5–10 minutes. A short walk around the block or 10 minutes of stretching is a real start. The NHS notes that even a brisk 10-minute walk can clear your mind and help you relax.
Tie it to something you already do. Walk after your morning chai, or stretch before bed.
Lower the bar on hard days. On a bad day, putting on your shoes and stepping outside counts.
Plan it, don’t wait for motivation. Mood often improves after you move, not before. Put it in your calendar like any other appointment.
Bring someone along. A friend, family member or walking group makes it easier to show up and adds company.
Notice how you feel afterwards. A quick note of your mood before and after can show you the difference over a few weeks.
Build up slowly. Add a few minutes each week until you’re closer to 30 minutes on most days.

Pair it with other habits that protect your mind

Exercise works best alongside other everyday habits. Regular sleep, a few minutes of daily meditation, and noticing when stress drives your eating all support your mental health too.

What exercise can’t do, and when to get help

Exercise is a powerful tool, but it isn’t a cure-all. It works best alongside professional care, not instead of it. In the UK, for example, NICE recommends group exercise as one treatment option for less severe depression, usually guided by a trained practitioner. The authors of the large reviews above also see exercise as complementing therapy and medicines, not replacing them.

Don’t stop prescribed medicines without talking to your doctor, even if you start feeling better.
See a doctor or mental health professional if low mood, worry or loss of interest lasts more than two weeks, or affects your work, sleep, eating or relationships.
Talk to someone if exercise starts to feel compulsive, for example if you feel unable to miss a session, or it’s tied to strict rules about food or weight.

Free support in India

Tele-MANAS, the Government of India’s mental health helpline, is free, open 24 hours a day and available in around 20 languages. Call 14416 or 1800-891-4416.

If you or someone you know is thinking about suicide or self-harm, or is in immediate danger, call 112 or go to the nearest hospital emergency department straight away.

The bottom line

Exercise is one of the simplest, cheapest and best-supported ways to look after your mental health. It can lower your risk of depression, ease low mood, anxiety and stress, and help you sleep and think more clearly. You don’t need a gym or a long workout: a brisk walk, a yoga session or a few bodyweight exercises all count. Start small, choose something you enjoy, and keep going. And if you’re struggling, reach out for support alongside it.

Pro Tip: Use the GOQii App to track your steps, workouts and sleep, and note how you feel each day to see how movement affects your mood over time. Your GOQii Personalised Health Coach can help you build an activity routine that fits your life and keeps you motivated on harder days.

Frequently Asked Questions (FAQs)

Can exercise help with depression?

Yes. Large reviews of trials show that exercise such as walking, jogging, yoga and strength training reduces depression symptoms. It works best alongside professional care, not as a replacement for it.

How much exercise do I need for my mental health?

The WHO recommends at least 150 minutes of moderate activity a week, but benefits start well below that. People doing half that amount had an 18% lower risk of depression than those doing none.

What type of exercise is best for anxiety?

Any regular activity can help. In one large review, yoga and other mind–body exercise showed the biggest benefits for anxiety. Walking is also an easy, effective place to start.

How soon will I feel the benefits?

Many people feel calmer or more positive straight after a session. Longer-lasting improvements in mood usually take a few weeks of regular activity.

Can exercise replace antidepressants or therapy?

No. Exercise is a valuable part of treatment, but you shouldn’t stop prescribed medicines or therapy without talking to your doctor. Many people use exercise alongside them.

I have no energy when I’m low. How do I start?

Start very small, such as a 5–10 minute walk, and plan it rather than waiting until you feel motivated. Mood often improves after you move. Bringing a friend along can help you show up.

Where can I get help for my mental health in India?

Tele-MANAS, the government’s free mental health helpline, is open 24 hours a day on 14416 or 1800-891-4416. In an emergency, or if you are thinking about harming yourself, call 112 or go to the nearest hospital.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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