Feeling shortness of breath. I do!

Stress is part of being human, and it can help motivate you to get things done. Even high stress from serious illness, job loss, a death in the family, or a painful life event can be a natural part of life. You may feel down or anxious, and that’s normal too for a while. Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. 

In the meantime, there are things you can learn to manage stress before it gets to be too much. You can contact me through online consultation for the further assistance ans counselling. https://www.practo.com/bangalore/therapist/shubha-chittaranjan-sports-psychologist?utm_source=organic&utm_campaign=doctor_profile_share&platform=iOS&utm_medium=health_app Thank you

Exercise To start with, physical activity can help improve your sleep. And better sleep means better stress management. Doctors don’t yet know exactly why, but people who exercise more tend to get better deep “slow wave” sleep that helps renew the brain and body. Just take care not to exercise too close to bedtime, which disrupts sleep for some people. People who exercise also tend to feel less anxious and more positive about themselves. When your body feels good, your mind often follows. Get a dose of stress relief with these exercises: Running Swimming Dancing Cycling Aerobics If you don't have the time for a formal exercise program, you can still find ways to move throughout your day. Try these tips: Bike instead of driving to the store. Use the stairs instead of the elevator. Park as far as you can from the door. Hand-wash your car. Clean your house. Walk on your lunch break. Diet The benefits of eating health foods extend beyond your waistline to your mental health. A healthy diet can lessen the effects of stress, build up your immune system, level your mood, and lower your blood pressure. Lots of added sugar and fat can have the opposite effect. And junk food can seem even more appealing when you’re under a lot of stress. To stay healthy and on an even keel, look for complex carbohydrates, lean proteins, and fatty acids found in fish, meat, eggs, and nuts. Sleep A common side effect of stress is that you may struggle to fall asleep. If this happens three times a week for at least 3 months, you may have insomnia, an inability to fall and stay asleep. Lack of sleep can also add to your stress level and cause a cycle of stress and sleeplessness. Better sleep habits can help. This includes both your daily routine and the way you set up your bedroom. Habits that may help include: Exercise regularly. Get out in the sunlight. Drink less alcohol and caffeine close to bedtime. Set a sleep schedule. Don’t look at your electronics 30-60 minutes before bed. Try meditation or other forms of relaxation at bedtime. The role of your bedroom in good sleep hygiene also is important. In general, your room should be dark, quiet, and cool -- 60-65 degrees is thought to be an ideal temperature to stay asleep. Your bed also plays an important role. Your mattress should provide support, space and most of all, comfort. Relaxation Techniques Yoga. This is a form of exercise, but it can also be a meditation. There are many types of yoga. The ones that focus on slow movement, stretching, and deep breathing are best for lowering your anxiety and stress. Meditation. It has been around for over 5,000 years for a reason. Meditation works well for many people and has many benefits. It can lower stress, anxiety, and chronic pain as well as improve sleep, energy levels, and mood. To meditate, you will need to: Find a quiet place. Get comfortable (sitting or lying down). Focus your attention on a word, phrase, object, or even your breath. Let your thoughts come and go and do not judge them. Deep breathing. When you practice deep breathing, you turn on your body’s natural ability to relax. This creates a state of deep rest that can change how your body responds to stress. It sends more oxygen to your brain and calms the part of your nervous system that handles your ability to relax. Try belly breathing. Get comfortable, close your eyes, and place one hand on your stomach and the other on your chest. Take a deep breath in through your nose. You should feel your belly rise more than your chest. Now, exhale through your nose and pay close attention to how your body relaxes. Repeat.