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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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Add Magic To Your Life With This Simple Technique

Positive Affirmations

More than often, we get disheartened if we are not able to achieve our goal well on time or if we face obstacles in achieving it. It’s not just related to our health journey but the journey of life as well. We face so many challenges on a daily basis. While some face them bravely by being positive and firm, others get discouraged or depressed for not being able to face failures. The way we deal with issues is different for each individual and that is okay!

Life is not about going through it passively, it’s about living it actively. Yes! Living life to the fullest. Joy comes from facing challenges head on, setting goals and giving it a 100% to achieve them with full zeal and spirit.

But how can we do it? That’s the big question with a very simple solution.

VISUALIZE
Yes, we need to understand that visualization is powerful enough to solve any problems that we face. Many of us don’t even realize that this power lies within us, all we need to do is use it.

We know that our body and mind are connected and our emotions are linked with our actions, right? For instance, if we are sad/depressed due to any reason, it reflects in our behavior. If we get irritated or angry/frustrated, the turmoil of emotions affects our health negatively.

HOW CAN WE WORK ON IT?
It’s simple! Just concentrate on your thoughts. What kind of thoughts are wandering in your mind? These thoughts have an impact on your feelings, emotions and actions. Trust me, if we are aware of the thoughts creeping in our mind, we have the power to change that thought, at that very moment. Don’t let the bad or negative thoughts enter your mind or affect you. There are thousands of thoughts in our mind. So, how many of them are we going to stick to or store, so that they can bother us? Make sure its none of the negative ones.

Hence, VISUALIZE, BE AWARE, KEEP NEGATIVE THOUGHTS AT BAY, GO EASY AND CHANGE YOUR THOUGHT TO A POSITIVE ONE!

  • Just close your eyes and visualize. For instance, if someone has a health goal of losing weight, but due to some reason, the player is not able to achieve it or is not getting the desired result in the stipulated time, the player might have some negative thoughts. The player may feel that ‘this goal cannot be achieved’ or ‘I can’t do it’. At this very moment, the player can stop this negative thought from entering his/her mind and instead visualize the positive, coming out of any fear that affects his/her mind.
  • Wake up every day with a positive mind and visualize. Visualize the day, how you are going to achieve your goal, what’s your target for the day and strive to fulfill that.
  • Never give up! It’s okay if you can’t achieve your target today, try again tomorrow.
  • If losing weight is the target, visualize that the habit, diet or exercise regime you are following is working for you and getting you closer to your goal. If any medical condition, then envisage that the treatment or the medication is working for you and improving your health.

Hence, it’s not only the physical aspect that we need to work on but the mind as well. Detoxifying our mind is equally important as detoxifying our body.

MAKE POSITIVE AFFIRMATIONS

  • This has to be done every single day – Morning and night. Morning, you make an affirmation and visualize how you’re going to work on it. At night, introspect on how it all went and how the day was, just for a few minutes.
  • As soon as you wake up, make an affirmation with closed eyes. Spend a few minutes with yourself every morning and night.
  • Set it for a shorter duration or you can even set it for a week so that you can stick to it. Affirmations could be as simple as, “I will follow all my habits today”, or “I will be active today”, or “I will not get angry today”.
  • The key is to be committed and dedicated.

Once you start this process, you will see how your life changes positively. So go ahead and make one right now!

We hope you found this article insightful. Please share your thoughts in the comments below. For further guidance on holistic well-being, explore Healthy Reads, or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#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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Chandan Tiwari Makes A Positive Lifestyle Shift!

chandan tiwari

Life is full of unexpected twists and turns and as you age those twists and turns keep getting narrower. But as long as you are determined to pull through, nothing can stop you. And sometimes all you need is a helping hand. The story of our player Chandan Tiwari is one such example. 

Life Before GOQii 

Now 28 years of age, Chandan Tiwari used to be quite active in sports during his youth. He represented his school and college in cricket. He was lean, fit and weighed 74kg. However, once he began working in 2016, his life got caught up in the twists and turns of a working individual and he found himself working for 14-15 hours a day backed by lack of sleep, unhealthy eating habits and lack of physical activity. In 3 years, he gained 22kg and also suffered bouts of depression with his confidence being at an all time low. He says he is not sure whether depression led to all the unhealthy eating and weight gain or was it the other way round. He faced frequent health issues like cold and fever, stomach issues and skin allergy. He was diagnosed with fatty liver too during one of the medical tests conducted in 2018. 

Enter GOQii 

Chandan was introduced to GOQii by his brother who is also an active user and had undergone a transformation due to lifestyle changes introduced by the coach. He joined GOQii in August 2019 and his life took another turn – this time for the better. 

The first thing his GOQii Coach did was explain the importance of a slow and consistent approach to fat loss rather than changing his lifestyle completely. So he started slowly. The changes introduced by his coach included: 

  • No outside food on weekdays 
  • Lemon water early in the morning on an empty stomach’
  • ACV before lunch
  • 30 min of walking everyday
  • Reduce consumption of sweets

Later, his GOQii Coach also introduced habits such as: 

  • Focusing on eating and chewing food slowly as he was used to finishing his meals quickly
  • Eating fruits and raw vegetables
  • Less oil in cooking and more boiled food
  • Start with a run for 1 or 2 km and then slowly increase it to 5 km

Chandan Tiwari Takes The Positive Turn! 

In 2 months flat, Chandan was able to lose 10kg. This motivated him to be more dedicated. He says it was initially difficult to abstain from his normal eating habits as all the sweet cravings were hard to control but he pulled through. He proudly says he has not touched sweets in the last 5 months. 

The other changes he experienced include: 

  • 2-3 days of run and 3-4 days of bodyweight exercises at home by following YouTube or GOQii Play Coaches. The bodyweight training has helped him achieve lean muscle. 
  • He participated in a 10k run last year and now wants to do a 21 km marathon. 
  • His sleep has improved as he avoids late night TV or his phone. Goes to bed at 11PM as compared to 2-3AM before. 
  • Has incorporated meditation and breathing exercises to his routine which keep him calm although work pressure has not reduced, he is able to manage his work and prioritize fitness. 

Thanks to all these changes, he now weighs 74.5kg. His fatty liver condition is completely cured. His thyroid is under control although he is still on medication. Right now, he feels more positive, confident and energetic even after 11 hours of work. Apart from interacting with his coach on a regular basis, he has been regularly buying products from the GOQii Health Store. 

In his words, he was almost obsessed with his transformation and wanted to get back in shape at any cost. He said, “It’s not just the physical transformation but my mental transformation which I am happy about. I now feel totally in control of myself and stronger to handle everything.” His family is overwhelmed with his transformation and wish to thank GOQii for their support and help.

Do you want to make a positive shift too? Well, download the GOQii app and subscribe now! To read more inspiring stories, check out Healthy Reads. 

#BeTheForce 

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