You Can be Great If You Really Want To

Stress and Depression

Stress and depression together make a lethal combination. Both put an individual on the path of destruction. While stress is all around us, depression is generally to be found within. For people who have almost never come face to face with stress and depression, feel that ‘it is all in the mind.’ This is a huge myth, because both these problems are very much a reality. In fact, heightened stress and depression manifest in people in the form of a variety of other debilitating symptoms. These symptoms include:

Back ache Muscle cramps Exhaustion Loss of appetite Increase in appetite Sleeplessness Hypertension Loss of sex drive

Dismissing stress and depression as being “all in the mind” may simplify the issue for people with a complete lack of understanding about these problems. As a matter of fact, these symptoms cause somewhat of a chain reaction in the body which makes it very difficult for sufferers to perform their routine daily chores. Cause for much anguish to sufferers, stress and depression, can become to unmanageable that medical attention may be required.

Stress management

Stress can affect both the body and the mind, leading to tiredness, sickness, lack of concentrate or the inability to think clearly. Stress may even lead to mental breakdown.

Life is full of demands and stress is an inevitable part of it. Response to stress is dependent on the autonomous nervous system and calming the nerves is an art that can be acquired with little outside help. Learning the art of relaxation can transform our lives and increase our energy and efficiency levels. Stress management primarily depends on:

Understanding what stress is What causes stress? Its effects on the human body How to avoid stress?

It is important to learn the art of positive stress management and this comes from a well balanced lifestyle backed up relaxation techniques which include:

Stepping back from the stressing situation Using good breathing techniques to your advantage Mental relaxation Eating a well balanced diet in moderation Trying not to be perfect Thinking positive at all times

Moreover, effective stress management also comes from:

Identifying own stress triggers Adopting techniques that work for you Being aware of your symptoms of stress Accepting yourself the way you are Taking timely action to tackle your problems Looking after yourself physically and mentally Being positive, whatever the situation

Stress relief treatment

The first step in stress relief treatment would be to identify the cause of the stress. It may sometimes come from a known source or sometimes it may become extremely difficult to put a finger to the cause. Therefore, stress treatment will almost always start with stress prevention. Removing yourself from the source of stress can help you address the situation; respite from the source of stress can help relieve it.

However, if the source remains unidentified, you can always discuss your situation with your well-wishers. If stress still exists then you may have to talk to your doctor or a mental health counselor. Treatment varies with the symptoms you illustrate. Treatment may involve simple reassurance to inpatient care and evaluation. In addition you may have to undergo:

Careful workup and evaluation Regular exercise program Constant reassurance Biofeedback Counseling if required Medical intervention for physical problems

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We live in a time of extraordinary opportunities, which bring with it extraordinary expectations. But at the same time, it brings with it significant challenges, stresses and worries. Challenges are “good” stress that make one to be more effective and productive. But the flip side is, challenges may also lead to failures, disappointments, worries and “bad” stress. We all have moments of triumphs as well as failures. Satisfaction and stress remain a part of our life. Whereas satisfaction and sense of achievements charge us with energy to do even better, stress drains our energy and if not managed properly, puts us in a downward spiral.

To understand the exact nature of “bad” stress and how to handle it, consider this little story:

A lecturer was giving a lecture to his students on stress management. He held a glass of water, stretched his arm to full and asked the audience, “How heavy do you think this glass of water is?”

“About 400 grams”    was the reply.

“Can you hold it for 1 minute”           The lecturer asked.

“Yes”  was the response from audience

“For 5 hours” he asked again.

“May be”  came the general answer.

“And can you hold it for 2 days, arm stretched, no breaks in between?” He asked.

The audience nodded their heads in NO.

The lecturer explained, “Most of worries or stresses in our life are “small negatives” which weigh very little, as this water glass. However, what really causes discomfort is the length of time for which we remain clung to these, just like glass of water. If we hold glass of water in a stretched arm for a minute, it is OK. If we hold it for an hour, we will have an ache in the arm. And if we hold it for 2 days (if we can), then we’ll need an ambulance. It is the exact same weight, but the longer I hold it, the heavier is becomes.”

“Same is the case with our burdens. If we carry these all the time, these will become heavier and heavier. And if we do not put these burdens or glass of water down, we’ll collapse”.

“So far effective stress management, put the glass down, rest for a while before holding it up again.”

There are a number of ways to implement this principle in your life. A few ways I follow this principle include:

a.         When leaving office, I scribble my worries, stresses, tensions on a piece of paper. Then I tell my mind that

“Information is on the “clip board”, ready to be pasted when required. However, I am now going to run another programme “personal and family time”. I’ll see the contents of clip board tomorrow”

Strange it may be, but when the next day I paste the clipboard contents, many seem irrelevant and are discarded straight away.

b.                  Engage in an activity that demands focus, is challenging and absorbing e.g. reading, writing my journal

c.         I “live in the moment”. That is, I focus my sensors on the present moment, so that if I am walking, I concentrate on my stride, the surroundings, the nature etc.

d.         I maintain a list of small, meaningful tasks that need to be done. So whenever I feel that I am holding the glass unnecessarily, I engage in these “to do” activities, which may include replacing a light bulb, washing my car, writing a letter, or returning a phone call.

Try to learn to make your burdens, your worries to rest. Think of them like bottled water in your backpack instead of a glass of water held in a stretched arm. Bring out your bottled water only when required. Let it be helpful for you, instead of becoming your ruthless master.

 

 

Feeling lousy about oneself is part and puzzle to some people who have low self-esteem. But if you dwell on negative feelings regularly, then you may be experiencing low self-esteem. Such a person dwells in self-doubt, guilt, anger and embarrassment. A person suffering from low self-esteem criticizes himself and passes comments like,I should not have done it, why do I act so stupidly? etc. There are some school of thought that says, if you keep thinking along the lines of I am stupid all the time, then your mind would tend to prove yourself right by making you act in such a way.

We are all different by nature. No one person is exactly the same as the other. If you focus on being low in esteem then you would have difficulty in making or keeping friends. If being easily discouraged, and moody is part of your routine, this may put down those around you and you may also have a difficult time in solving your own problems. You may even have the fear of new opportunities in life or move on into your future. If you ask, can I not get out of this pattern? the answer is a definite yes, you can.

Try not to base your understanding about yourself by other peoples opinion about you. Human beings tend to be opinionated, and if we live our lives depending on other peoples opinion about us, we will be hurt most of the time.This is one main reason why some have a good self-esteem and others lack the same.

Here we give you a few tips that would help boost your self-esteem:

1.Learn to love yourself. Self-esteem is developed only by self-love. The self-love is not being selfish or self-centred, it is the ability to appreciate oneself, being able to look at your own flaws and laugh over it sometimes and move on.

2.Self-complement works like a magic. Just look into the mirror and tell yourself that you are pretty looking or you are nice or any other nice statement about yourself. That works wonders!

3.Dress up but not over dress to kill but make yourself look prettier or smarter. You could get a haircut, buy a new dress or do whatever that will make you feel like a new person, and thus giving yourself more confidence.

4.Make yourself physically fit and trim. This will improve your poise and presence. Keeping fit will also help you to be more positive and less tire.

5.Make a list of all your positive qualities and know that you are unique and there is not another carbon copy like you.

6.Plan to do at least one good deed a day. This will make you see your generosity and kindness thus bring happiness to others and yourself too.

7.Travel to new places and meet new people. You may discover that many people out there do not know themselves.

8.Pay compliments to a stranger but not flatter, be genuine in your compliments and see how happy he or she feels. In return this will make you feel better.

9.More importantly, stay away from those who insult you or put you down. Be among those who are positive and yet genuine about caring for each other. Treat others like you want to be treated.

Always remember that no one born perfect and that should make you realize that you are not a worthless person. So try to see the truth and believe that you are unique in your own way. So no one is perfect enough to put you down or hurt your self-esteem unless you allow them.