How to Combat Stress today By Dr Gautam Arora Neurologist

Many of us are facing challenges that can be stressful, overwhelming, and cause strong emotions in adults and children. Public health actions, such as physical distancing, can make us feel isolated and lonely and can increase stress and anxiety.

After a traumatic event, people may have strong and lingering reactions. Learning healthy ways to cope and getting the right care and support can help reduce stressful feelings and symptoms.

The symptoms may be physical or emotional. Common reactions to a stressful event can include:

• Disbelief
• Feelings of fear, shock, anger, sadness, worry, numbness, or frustration
• Changes in appetite, energy, desires, and interests
• Difficulty sleeping or nightmares, concentrating, and making decisions
• Physical reactions, such as headaches, body pains, stomach problems, and skin rashes
• Worsening of chronic health problems
• Worsening of mental health conditions

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

• Do you explain away stress as temporary
• Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality.
• Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Healthy Ways to Cope with Stress

Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions to stress. Here are some healthy ways you can deal with stress:

• Take breaks from watching, reading, or listening to news stories, including those on social media. It’s good to be informed but hearing about the traumatic event constantly can be upsetting. Consider limiting news to just a couple of times a day and disconnecting from phone, tv, and computer screens for a while.
• Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out.
• Take care of your body.
• Make time to unwind. Try to do some other activities you enjoy.
• Talk to others.
• Connect with your community- or faith-based organizations.
• Avoid drugs and alcohol. These may seem to help, but they can create additional problems and increase the stress you are already feeling.
• Recognize when you need more help. If problems continue or you are thinking about suicide, talk to a psychologist, social worker.

Biofeedback

Biofeedback helps a person learn stress reduction skills by providing information about muscle tension, heart rate, and other vital signs as a person attempts to relax. It is used to gain control over certain bodily functions that cause tension and physical pain.

Biofeedback can be used to help you learn how your body responds in stressful situations, and how to cope better. If a headache, such as a migraine, begins slowly, many people can use biofeedback to stop the attack before it becomes full- blown.

What to do if you have trouble sleeping

You may experience  inability to sleep because of discomfort, stress from personal concerns, or side effects from your medications. If you cannot sleep, try these tips:

• Establish a regular sleep schedule – go to bed and get up at the same time every day.
• Make sure your bed and surroundings are comfortable. Arrange the pillows so you can maintain a comfortable position.
• Keep your bedroom dark and quiet.
• Use your bedroom for sleeping only. Don’t work or watch TV in your bedroom.
• Avoid napping too much during the day. At the same time, remember to balance activity with periods of rest.
• If you feel nervous or anxious, talk to your spouse, partner, or a trusted friend. Get your troubles off your mind.
• Listen to relaxing music.
• Take diuretics, or “water pills,” earlier if possible, so you don’t have to get up in the middle of the night to use the bathroom.
• If you can’t sleep, get up and do something relaxing until you feel tired. Don’t stay in bed worrying about when you’re going to fall asleep.
• Avoid caffeine.
• Maintain a regular exercise routine, but don’t exercise within two to three hours before the time you go to bed.

Helping Others Cope

Taking care of yourself can better equip you to take care of others. Helping others cope with stress through phone calls or video chats can help you and your loved ones feel less lonely or isolated.

Helping Children and Youth Cope with Stress

Children and youth often struggle with how to cope with stress. Youth can be particularly overwhelmed when their stress is connected to a traumatic event—like a natural disaster, family loss, school shootings, or community violence. Parents, caregivers, and educators can take steps to provide stability and support that help young people feel better.

Tips for Parents and Caregivers
It is natural for children to worry when scary or stressful events happen in their lives. Talking to your children about these events can help put frightening information into a more balanced setting. Monitor what children see and hear about stressful events happening in their lives. Here are some suggestions to help children cope:

• Maintain a normal routine. Helping children wake up, go to sleep, and eat meals at regular times provide them a sense of stability.
• Talk, listen, and encourage expression. Listen to your child’s thoughts and feelings and share some of yours. After a traumatic event, it is important for children to feel they can share their feelings and that you understand their fears and worries.
• Watch and listen. Be alert for any change in behavior. Any changes in behavior may be signs that your child is having trouble and may need support.
• Stressful events can challenge a child’s sense of safety and security. Reassure your child about his or her safety and well-being. Discuss ways that you, the school, and the community are taking steps to keep them safe.
• Connect with others. Talk to other parents and your child’s teachers about ways to help your child cope. It is often helpful for parents, schools, and health professionals to work together for the well-being of all children in stressful times.

About NPMC Neurology and Pain Management Clinic

NPMC Neurology and Pain Management Clinic
E164/1 Kamla Nagar Delhi
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