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7 Effective Ways To Beat Stress

stress bustingIt’s astonishing to discover that 1 out of 5 people suffer from stress. Digging deeper, the root cause often points to expectations—expectations from jobs, bosses, colleagues, family, or friends. When expectations remain unfulfilled, they can manifest as stress or even depression.

Not all disappointments lead to depression, but anything that occupies your mind persistently or causes emotional discomfort can be considered stress.

If you’re feeling overwhelmed, here are 7 effective ways to beat stress and regain control of your life.

7 Ways to Beat Stress

  1. Breathe Deep & Let Go:
    Spiritual masters often advise: “Forgive everyone and yourself, accept everyone and yourself, and love everyone and yourself.” When faced with negativity or bad experiences, take a deep breath and repeat these words to yourself.
  2. Set a Goal:
    Spend at least 30 minutes daily with yourself. Engage in your favorite activity during this time. If you don’t have a hobby or can’t think of one, it’s time to dedicate 60 minutes to self-discovery and personal time.
  3. Bunk the Routine:
    Once every six months, step away from your daily grind. It might sound immature, but bunking your routine for a day to explore, relax, or spend time with loved ones can recharge your mental energy.
  4. Make a Memory Box:
    Create a memory box – physical or digital. Fill it with cherished memories in the form of photos, notes, videos, or keepsakes. Revisit this box regularly to relive joyful moments and uplift your mood.
  5. Treat Yourself:
    You don’t need to prove your worth to anyone as long as you’re doing your best. When feeling exhausted, take a break. Reward yourself with your favorite dish (in moderation), activity, or pastime. Value your efforts and prioritize self-care.
  6. Say No to Negativity:
    Avoid entertaining negative thoughts. When negativity creeps in, distract yourself with something positive—be it meditation, singing, dancing, or engaging in a meaningful conversation. Choose whatever works best for you in the moment.
  7. Smile:
    A smile is your best accessory. It not only improves your mood but also spreads positivity to those around you. Let your smile work its magic!

Which of these 7 tips resonates with you the most? Do you have a unique way to beat stress? Share your thoughts and queries in the comments below!

To read more on how to beat stress, check out Healthy Reads or get more tips directly from your GOQii Coach by subscribing for Personalised Health Coaching here.

#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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Simple Ways to Overcome Depression

Overcome DepressionMost of us tend to feel low when things don’t work in our favor. At times, we give a 100% to a task expecting something good in return. When these expectations aren’t met, we succumb to negative thoughts and depression.

Depression drains you of energy and hope. At times, it makes you feel helpless. It makes any task all the more difficult. Depression becomes a problem when it fails to pass and we don’t fight back. Feeling low is a part and parcel of life and is completely natural. But if this feeling intensifies and stretches over weeks or months, it could become problematic.

Are You Really Depressed? 

It is important to identify whether we are really depressed or we are just upset. It is easy to work on it once you know for sure. If we are upset, it is just a matter of time and everything is normal. If we are in depression, the sinking feeling of helplessness, loneliness and other negative feelings can go on for weeks or months with no end in sight. Depression is unhealthy for your mind and body but you can fight it!

Simple Ways To Overcome Depression

  • Get Into a Routine: If you feel depressed, have a routine and follow it regularly
  • Start Small & Stay Focused: If you feel the work you are doing is too much, break it into small tasks. For instance, if you are unable to walk 10km at a stretch, start with 1 km and gradually increase it. Eventually, you will be able to complete 10km at a stretch
  • Talk to Your Friends: Talk to a friend you trust. You will feel relaxed and your thought process will change
  • Sleep: Depression leads to issues with sleep. We should aim for at least 8 hours of sound sleep
  • Eat Healthy: There is no diet that can fix depression. It is better to keep an eye on what we eat. If Depression makes you feel like overeating, then keep portion control in mind
  • Challenge Negative Thoughts: To overcome depression, a lot of work is mental. Change the way you think. We tend to leap to the worst possible conclusions when depressed. The next time you are feeling terrible about yourself, use logic as a natural depression treatment. Ask yourself why you are feeling this way? Is this really true? Can you do anything about it? Is it possible to let go? It takes practice to clear your mind, but in time, you can beat back those negative thoughts before they get out of control
  • Exercise: It temporarily boosts endorphins and makes you feel good. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways

The solution to a depression-free life is to use all the tools you can to get better. If you feel that your depression is getting worse, seek professional help. Needing additional help doesn’t mean you are weak, it is the most practical solution. It is completely possible to get lost in negative thoughts. Just remember that depression can be treated and you can feel better!

We hope this article helps you overcome depression. Do leave your thoughts in the comments below. For more by our emotional wellness expert Divya Thampi, check out Healthy Reads or tune in to her sessions on GOQii Play.

#BeTheForce 

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COVID Care: Managing Stress

managing stressAs 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.

  1. 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.
  2. 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.  
  3. 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.
  4. 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.  
  5. 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. 
  6. 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.     
  7. 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 

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Mental Health Tips To Cope With COVID Anxiety

cope with covid anxiety

The COVID-19 pandemic has had a major effect on our lives. It’s normal to feel anxious and worried during a national crisis as we don’t know how long it will last and how it will impact our lives. This feeling can be quite stressful and overwhelming. One major reason could be social distancing, although necessary, it can make us feel isolated, lonely and may increase stress. To add to it, the COVID anxiety, wherein we’re in constant fear of contracting the virus. These factors can take a huge toll on our mental health. 

This stress can affect our health in different ways: 

  • Disturbed sleep
  • Eating a lot or eating very less
  • Excess use of tobacco or pan masala
  • Drinking alcohol more than usual to avoid stress and boredom
  • Feeling loneliness and helpless

Tips To Cope With COVID Anxiety 

While there might not be a lot you can do to control the situation, here are a few things you can do to preserve your mental health and cope with COVID anxiety. 

  1. Try to control the things which are in your hand, rather than focusing on the things which you can’t control – Do not think about the shortage of oxygen cylinders or medication. Think how you can make yourself more healthy so you don’t need an oxygen cylinder and medication to recover. Eat healthy, exercise regularly and work on improving your sleep.
  2. Structure your day and make time for yourself. It’s important to make time for activities you enjoy. Do what you like most like painting, cooking, playing games or an instrument, and so on.
  3. Make a list of your worries, write it down on a paper and try to write down possible solutions for each worry. It can facilitate problem solving and reduce anxiety.
  4. Limit checking updates on COVID-19 in news and social media as the more your mind focuses on worst case scenarios, the more anxious you will feel.
  5. Try to connect through a video call with your friends and family members who you have not visited for a long time. It will work as a tonic for your mental health.
  6. Practice Mindfulness, which in essence, translates to living in the present moment with acceptance and without judgment
  7. Try breathing in lavender or scented candles. The smell of lavender, sandalwood, orange, jasmine and rose have calming properties and it stimulates the part of the brain which controls our mood.

If COVID anxiety is getting the better of you, seek out professional help. You don’t have to do this alone. If you are experiencing an escalation of anxiety, ask knowledgeable people who can assist you through this difficult time. Most importantly, don’t lose hope. Things always get better with time! 

We hope this article helps you. Do let us know your thoughts in the comments below. For more on managing COVID-19, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. To get these tips and support directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/wssu 

Stay home, stay safe and #BeTheForce 

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