REDUCING STRESS PART 1

Stress is very manageable, and a little stress can even assist you perform better. This is often seen in students when studying for exams, or in athletes as they prepare for competition. There are some ways to deal with stress, and simple techniques practiced frequently can really help. Some ways of dealing with stress in discussed below:

• Soothing from others or having connected conversation from others.
• Meditation, mindfulness or breathing to calm down, it helps us to connect our body, brain and mind.
• Physical exercise like walking, swimming, dancing, playing golf or going to the gym can help relieve the strain in your muscles and relax your mind.
• Cumulative and overwhelming stress can be traumatic, for its recovery we need a strong pathway, that is called POST TRAUMATIC GROWTH.
• Sharing our emotions with others, actually nourishes parts of our nervous system. 
• Postpone major life changes, i.e some changes in life can be stressful so it is better to leave for a time like, moving house or changing jobs. 
• Stress in personal relationships often contributes to depression. Talk to a counselor or psychologist who can help you find ways to address your problems.
• Do things you enjoy.
• Talking to a friend, doctor, counselor or someone else you trust, can help to relieve your stress. Asking for help and support reception , at work or in your other activities also can reduce stress. 
• Learn to say ’No’ more often. Create a balance between work and the things you enjoy doing. Don’t allow yourself to be overwhelmed by new commitments.

SLOW BREATHING EXERCISE 

Have you noticed that you’re breathing too fast? Stress and anxiety can affect your pulse and breathing patterns. A relaxed breathing rate is typically 10 to 12 breaths per minute. Practice this exercise three to four times a day when you’re feeling stressed or anxious so that you can use this as a short term coping strategy.

1. Time the number of breaths you take in one minute. Breathing in, then out is counted together breath.

2. inhale , hold your breath and count to 5 . Then exhale and say the word ‘relax’ to yourself during a calm, soothing manner. 

3. Start inhaling through your nose and out slowly through your mouth, in a six-second cycle. Breathe in for 3 seconds and out for 3 seconds. This will produce a breathing rate of 10 breaths per minute. In the beginning, it are often helpful to time your breathing using the second user of a watch or clock. 

4. Count to yourself. 

5. Continue inhaling a six-second cycle for a minimum of five minutes or until the symptoms of over breathing have settled.

 After practicing this exercise, time the number of breaths you take in one minute. Practice the slow breathing exercise each day before breakfast, lunch, dinner and bedtime. Use the technique whenever you feel anxious. Gradually, you’ll be familiar enough with the exercise to prevent timing yourself.

STRESS

"There are times once we stop, we sit still. We listen and breezes from an entire other world begin to whisper".

So we listen about stress everywhere, since it is a factor which affects our health, mind and brain. It is important for us to note that stress is not depression. STRESS is a response to an event or situation. It can be positive or negative. Stress is common in lifestyle and should be related to work, family or personal relationships. In easy words it means that something is happening that is causing worry and affecting how we are thinking and feeling.

WHEN DO WE FEEL STRESS OR IS BEING STRESSED HEALTHY?
There are many questions which comes in our mind when we talk about stress. Is it normal? Why am I feeling stressed? What is happening to me? Why am I not able to enjoy? WAIT BREATHE.......!!! RELAAAAAX.........
Take a paper and a pen and write every question or a sentence or a sensation you feel when you are feeling stressed, and then keep it aside. Now read the next passage and try answering your questions, and comment down below if you agree with that.

Have you ever noticed, that whenever we get out of our comfort zone the stress begins to dramatically rise and we find situation distressing. We can notice changes in our body like pulse rate rising, blood pressure escalating, or we feel distressing levels of emotions. For example getting terrified in a safe way, by ride on a roller coaster(a moment of enjoyment but being stressed), or getting excited about the outcome of a cricket match or a football match. 
Stress is not just all in the mind. Our bodies really feel it and an excessive amount of stress can contribute to several illness in times when psychological state breaks down. When we can't manage the high stress, it can begin to damage our wellbeing and become traumatic, meaning that our normal coping is overwhelmed. Stress triggers inflammation for example, cumulative stress can literally become disorganizing for our mental and physical health. 

FACTORS WHICH CAUSES STRESS:
There are many factors in our lives that can cause stress. Things like work deadlines, financial troubles, congested traffic, and arguments can cause stress. Stress may be a natural reaction, because the body tries to affect any negative pressures placed thereon . Stress can become a problem when these pressures become overwhelming, and in some cases, can lead to anxiety disorders and depression.

In the next blog, I will discuss how we can manage our stress, what are the ways to deal with our stress and how we can reduce stress.And also comment down if you like today's blog.

POSITIVE MENTAL HEALTH

The first thing which comes under the heading of Positive Mental Health is your Wellbeing. Wellbeing is the combination of your cognitive function, your emotional state, your physiology. And how you are interacting with your family and local community. If it's all working together it gives a sense of wellbeing, that your life is really worthwhile.

Then coming upto our next topic which is discussed under the Heading of Positive Mental Health and Psychiatry is Mental Health and Mental Illness. Mental Health is a state of wellbeing where a person is able to cope with normal chores of life which includes normal stresses of life, work productivity, realizing their potential and the contribution to the community. Mental Illness can be defined as condition which can interfere with people's quality of life and their ability to function.

"Some people with active symptoms of mental illness can live a full and meaningful life, and they are consider to be flourishing."

Positive Mental Health is also referred as wellbeing, flourishing, thriving and happiness across many different fields. It is enclosed in many aspects of life,which can be divided into emotional, psychological and social wellbeing.

Emotional Wellbeing is associated with being happy, feeling good, experiencing positive emotions like joy, or compassion and a feeling of satisfaction. In contrast, Psychological Wellbeing is about functioning well and contributing in life. Social Wellbeing is a sense of being connected to others, belonging to a community or making a contibution to society.

POSITIVE PSYCHIATRY

Positive Psychiatry is a new terminology that was recently defined by, Dilip Jeste, as " the science and practice of psychiatry that seeks to understand and promote wellbeing in people who have or are at risk of developing mental and physical illness".

The goal of Positive Psychiatry is not only to treat psychiatric symptoms but also to enhance the wellbeing of those mental and physical illness. Positive psychiatry has a wide range of lifestyle self help and treatments to build mental health and treat illness. There are two major types of treatments which are various types of Psychotherapies and Medications.

WAYS TO ENHANCE POSITIVE MENTAL HEALTH

• Building relationships
• Investing time and energy in close relationships
• Widen your social network
• Exercise
• Good physical health
• Developing Gratitude
• Identifying your strength
• Making a contribution to your community by your strength
• Practicing random acts of kindness

Positive Psychiatry and Mental Health

OVERVIEW

A good mental health is all about feeling good and well functioning and positive psychiatry is about building strength and as well as fixing problems.

So the course i am doing is from University of Sydney. They are linked with three psychiatrists, Professor Louise Nash, Professor Loyola Mclean and Dr Sonia Kumar. In this course they have shared their experience and the people living with mental illness.

This course is organized into five modules. The first module covers positive mental health, stress and resilience. The second module is about the body and mind, central importance of physical health and lifestyle. In the third module they have talked about love and work. The fourth module is about major categories of mental illness, their symptoms, causes and treatments. The fifth and the last module has detail some of the paths of recovery.

I will not share each and every modules in detail, but i will make its subtopics and will share its information. I would love to hear your opinions regarding new Topic.

Important Update

Hi Mothers and friends. How is your life going? Some updates to share. As you would have noticed that i was kinda invisible in few last months due to some personal activities, but now I am here. I will be posting my blogs every monday.

From the next Monday my blogs will have a new topic. The topic this time I have choose is Positive Psychiatry and Mental Health.

I choose this topic first of all because I am taking online course from University of Sydney via Coursera App. It is 4 weeks course. It includes, what is stress, anxiety and depression, how to deal with it and what are its outcome. This is Nowadays one of the most popular problem every human being is facing. So I came up with this topic to share with my readers.

Its been 2 weeks I have started this course and I am done with 1 week lecture.  I know I am lacking but I am trying my best. I am learning and that is what matters to me

HOW TO AVOID PARENTAL MISTAKES

 “Anyone who has never made a mistake has never tried anything new.” 

― Albert Einstein

So very first, you need to be motivated. Once mistake has been done now its time to avoid it and make it
right. Do not repeat your mistake. So before you need to know the ways you can avoid your mistakes. Few tips are discussed below:

• Reflect your childhood: The pattern which we've picked from our parents is that the very first thing which we've to interrupt . In our childhood we might have skilled some actions of our parent which we didn't liked so for our youngsters we should always avoid them and find its alternative.
• Be kind to yourself: This is very important. When we will be kind to ourselves, our child will be kind to the world. As he follows what he sees, as when he sees that my mother or father is so polite he will adapt it. So be kind to yourself.
• Appreciate their behavior: There are two ways to understand , i) appreciate their self, ii) appreciate their behavior. The right way is to understand and praise their behavior rather who they're as an individual .
• Educate your self in human development: you recognize your child best, but keeping on your knowledge on developmental stage will assist you skills to administer discipline and praise.
• Plan around their personality: It is very important to plan your child's event according to them as when you will discuss their event with them it will increase their self confident. 

"Experts are not perfect, and we're certainly not perfect parents," says Dr. Donald Shifrin, a Bellevue, Washington, pediatrician.