Stress Management. Should manage stress.

Dear human, thank you for sharing and reaching out. It is completely understandable that dealing with stress and anger issues at the same time can be quite overwhelming. I appreciate your effort to have taken the first step in your mental health journey. Stress could be because of any form of life challenges like work pressures, interpersonal troubles or any other environmental or health factors. And anger can result as a by-product of stress, as it causes frustration and irritability even for small issues thus resulting in anger flares. Few stress management methods that might be of help: 1. Exercise daily - Involve in any kind of physical movement like yoga, walking, jogging, dancing or cycling, etc. Exercising is an effective stress reliever and making it habitual would consistently help with your stress. 2. Food and sleep habits - Try to have a healthy and balanced diet, eat on time and eating without skipping a meal helps in maintaining one’s physical and mental health. Likewise, maintaining a sleep schedule also helps, as in sleeping and waking up at the same time everyday. Getting 7-8 hours of sleep per day helps in reducing the irritability and anger flares associated with stress. 3. Talk to people - For any kind of mental health concerns, talking about it helps in venting out the associated feelings and emotions. Talk to trusted people about how you feel, what is happening and how do you want to make it better. 4. Journaling - If you’re not comfortable with talking to people, there is always an alternate method which is quite effective. Write down your thoughts and try to do it on a daily basis. Putting your thoughts in a written format leads to reflection of yourself and also leads to letting out the pent up emotions. This is a non-verbal form of expression which is equally effective as talking to people. 5. Breathing exercises - Take a few minutes daily to practise breathing exercises like breathing in through your nose and breathing out through your mouth. Also imagine that while breathing in you’re inhaling all the positivity around you and exhaling all the stress and anger within you. This when made a habit can reduce your overall stress levels. 6. Meditate - Meditation can be in many forms depending upon your comfortableness. It can be very simple as sitting in a calm place and focusing on your breathing or practising mindfulness, that is being present at the moment. For example, you can pay attention to what you see, touch, hear and smell, that is pay attention only to the present moment without delving in thoughts.  7. Try focusing on things which are under your control, because helplessness at any situation can cause stress and anger issues. For example, during these COVID times, everybody experiences helplessness but if we focus on taking care of ourselves, which is under our control, things can fall into place. Hope this helps :)

When you perceive things to be overwhelming or overloaded, please book an appointment with me via practo, as we go about understanding your concerns and find a better path to resolve it. Hope to hear from you soon - take care!

Manage stress by not stressing about things beyond control Focus on what you can not on what you can not Second the root cause is our thoughts Dont get too attached with your thoughts let them come n go These are broader concepts Consult with me or any psychologist for therapy and counseling online All the best :)

Hi, thanks for reaching out . Good that you recognise that stress can bring different responses and anger one of them . It is a feeling of not able to have control over things or life. You have to work on your stress and anger triggers . It is always better to talk to someone professional to find out what is happening and why is happening .

Please reach out to me via Practo . I will be happy to help.

In the meantime when ever you are loosing you temper try to recognise the environment . Take deep breath and count to 10 . Walk out from that place and come back later if possible . You can drink water slowly . The whole Idea is to give time to your self before blasting someone . Hope this help . Thanks and take care

Here are a few suggestions that could be helpful : When you begin to focus on what's calling for your attention and needs to be addressed within you, you will be able to overcome the challenges you are dealing with right now. You cannot drive out darkness dealing with it face-to-face. But once you light a candle, darkness automatically disappears. As you know, just like a healthy diet, regular physical activity and adequate rest contribute towards physical well being, there are practices that can help you take care of your psychological and emotional well being. Usually, we may tend to think that ' let me be in a good mood/let everything be perfect and then I'll do something that's good for me '. From your own experiences, you must be knowing that it's actually the reverse that works. Once you incorporate these practices in your daily routine, you will soon begin to see their impact in the way you think, feel and behave. When you examine the nature of thoughts that you experience from time to time, you will see that they tend to keep shifting their focus from one object/topic/event to another. Today they might be fixated on an event/person/topic. Tomorrow it could be another topic/event/person. Try thinking about nothing. You will see that you cannot have thoughts about nothing. Another important characteristic nature of thoughts is this - You may either have thoughts about the past or the future ( for instance, guilt about experiences deemed to be ' failures ' in the past or anxiety about what might happen in the future ). Try thinking about the present moment - you will see that you cannot have thoughts about the present moment. Sometimes, you may find yourself having very positive, inspiring thoughts. During other times, you may find yourself very emotional, or all charged for action. Whereas during other times, you may feel very lethargic, dull or lazy. These states may keep alternating. The first step towards mental health is to become aware of your thoughts. Learning to be an observer of your thoughts, learning to observe them from a distance like clouds passing in the sky. Just like how the clothes you are wearing right now are yours, but not you, thoughts that you experience from time to time are yours, but not you. The next step is knowing that you have the power to choose which thought you wish to focus on and act on and exercising that power. With practice, you will have better mastery over this process. When you repeatedly focus on a thought, say, a thought which is threatening or disturbing by nature and identify with it, believing it to be true, the corresponding emotion rises in your brain. It overpowers your capability to think rationally. The cycle repeats and hence you feel imprisoned by your own thoughts and emotions. As mentioned above, with practice, you will learn to focus and entertain only those thoughts that are healthy enough to be acted upon. You will also be able to be more aware of your emotions and this awareness will help you manage them better. Figuratively speaking, all emotions come through the same pipeline and hence you cannot and need not selectively block a few and welcome the others. Awareness puts you back in charge whereby you can channelize them better. Usually when we experience disturbing thoughts, we may tend to fight, resist or control them. Fighting a thought or emotion only gives it more power. Say, for instance, when someone asks you not to think of a pink elephant, the first thought that invariably comes to you is that of a pink elephant. Instead, what we can do is, learning to be an observer of such thoughts and emotions( that do not serve your highest good ) and not identify with them or act on them. Whatever you feed your mind through your sense organs have an impact on your psychological and emotional well being. Be conscious of this. Take care of the content you feed your mind - the kind of books you read, the websites you visit, the kind of music you listen to, the kind of food you eat, the kind of words you choose to speak about yourself and others, the kind of company you keep ( ' You are an average of five people you spend most of your time with ' - these five people need not be physically present. They could be role models who inspire you. ) Here is a breathing exercise that could help you : You may do this in the night once you have finished your tasks for the day : Inhale slowly to a count of four - hold your breath to a count of four - exhale slowly to a count of eight. Repeat this ten times. You may do this also in the morning before you begin your daily routine. Our attitude towards life in general and things in particular is based on our Beliefs - what we believe to be true about ourselves and the world. What are your core beliefs about yourself and the world? Reflect on those situations which unsettle you the most. What are the thoughts that you typically experience in such situations ? What are the beliefs on the basis of which you keep considering those thoughts to reflect reality or the truth ? Try writing them down and examine the validity of these beliefs. Some of them may be limiting and negative in nature because of some of the feedback you might have received in the past - at home, in school, from your classmates, friends, relatives, etc. But once you are aware of them, you shed light on them, examine their truth, they can no longer manipulate your behavior or actions. As your beliefs change, your attitude changes, and words, actions and behavior follow. The next time you experience overwhelming thoughts or emotions, try observing the thoughts and sensations without judging them as threatening, knowing that it is like a wave that ebbs and falls and that it will pass. Keep your focus on your breathing throughout. You will see for yourself that with practice, you are able to manage such situations quite well. One of the definitions of stress is the thought(s) or the belief that you don't have the capability and the resources to successfully overcome the challenge(s) that is right in front of you now. Consider the components of this equation - On one end you have the object that induces this belief in you. Is there anything you can do to change this side of the equation? On the other end, you have your resources to tackle it - reflect on whether you are doing all you can to prepare for it/address it/ do justice to it, considering all the factors that play a role in this situation. Please set aside time for exercise daily and try to eat healthy every time. Our challenges that seem to threaten our very existence are the ones that serve as fuel for our evolution.

Hey, you can contact me for an online appointment and we can explore this narrative together

Hi! Thanks for reaching out, it takes a lot of courage. I understand how it can be very difficult when you aren't sure about how to manage your anger and stress. While a certain amount of stress is good, and even required, excessive stress for no obvious reason can lead to multiple physical and mental health concerns. I can provide you with some self care techniques in order to manage the stress and anger you are experiencing. However, it is essential to reach out to a therapist if you feel like you're unable to handle it. 1) Journaling: Journaling can help you check in on your emotions. It can also have a cathartic effect, subsequently allowing you to feel better after expressing your emotions. Journaling does not have to be restricted to just writing down what you think. You can journal in any way that interests you. You can maintain an art journal, or even express yourself by doodling and colouring/painting. 2) Breathing Techniques: When you feel like you're too stressed or angry, you can immediately practice some breathing techniques. The 4-7-8 technique is extremely effective when it comes to calming yourself and relaxing. Breathe in for 4 seconds, hold for 7 seconds and breathe out for 8 seconds. You can also find many visual aids and GIFs on the internet that can help you maintain consistency when practicing breathing techniques (https://images.app.goo.gl/vamjopr8eozblyeo8) 3) Meditation and Exercise: You can try to meditate or exercise for atleast 30 minutes per day. Exercise does not have to involve only intense workouts, but can also involve some low intensity activity or even a walk. This can help you channel is your energy appropriately, and also give you an outlet for your emotions. 4) Reach out: As mentioned before, it is important for you to reach out to a therapist if you think you need help. While therapy might seem a little intimidating, it can help get to the root of your concerns, while understanding the possible causes of the same. You can also find help through some peer support groups, that encourage you to meet and interact with like minded people, while ensuring that you take back some productive discussions, ideas and coping mechanisms. Heart it Out organises a Peer Support Group Session every Saturday  where people from diverse backgrounds and mindsets come together to discuss their mental health concerns and ways in which they deal/cope with it (https://heartitout.in/buddy-circle/) It is important to talk about what you feel, and to acknowledge and realise what those feelings might be communicating. More power to you! :)

Try to practice the above mentioned self care techniques as regularly as possible. If your concerns are still causing you distress, please reach out to me through this app, and we can schedule a session :)