Stress management involves taking care of your long-term mental and physical health and it is vital to manage stress. Stress and anxiety are common experiences for many people nowadays. Many adults, as well as teenagers, say they feel stress or anxiety daily. Work-life imbalance, family issues, health concerns, and financial problems are parts of everyday life that commonly contribute to excessive stress levels.
Stress level varies from person to person there can be ample of factors which may responsible for that, here we will see quick and easy things to do to relieve stress at home

BREATHE

The foremost thing to do to relieve stress is to breathe, try to breathe Slow, and take deep breaths because breathing can help to lower the blood pressure and heart rate. Pranayama which is a breathing yogic method that involves breathing through one nostril at a time proves to reduce stress and anxiety. This technique is useful to balance the mind and the body, you can try slow and deep breathing in any stressful situation, it will definitely help to relieve stress in a short period.

LISTEN TO MUSIC

Music has a strong power that can lighten our moods and helps us to get relief from stress. Listening to music is one of the best ways to relieve stress, it can fix a bad mood quickly irrespective of the place at which you are. Furthermore, music is effective for relaxation and also for stress management. As per the research listening to music can also lower our heart rate and cortisol levels. It is beneficial for reducing the physical as well as the emotional stress level.

•  Listening to Faster music  can help to make you more alert and also helps to concentrate better

•  Listening to upbeat music helps to make you optimistic and feel more positive about life

•  Listen to a slow tempo can help to calm your mind and relax your muscles

TAKE A QUICK WALK

Sometimes it is all needed to avoid the stress a quick walk around the block can help to release stress. When you’re feeling overwhelmed or having a problem concentrating without any doubt go for a quick walk. Apart from this walking should not be done at a fast pace to have stress-relieving benefits.

There are ample benefits of a quick walk but here are some listed benefits

• You will get alone time to process the things which are troubling you

• It is a kind of a good physical activity

•  This will give you a few minutes to gather your thoughts properly

GIVE YOURSELF A HAND MASSAGE

Giving yourself a hand massage is a good stress reduction technique because it helps to ease the pain. Hand massage can give instant relaxation, for this you don’t need to go anywhere and need somebody’s help.

Try DIYing hand massage

• Apply some lotion and start kneading the base of the muscle under the thumb to relieve stress in the shoulders, neck, and scalp.

• Also, hand massage can restore balance in the body by removing any blockage in addition to its increased flexibility in wrists and fingers.

COUNT BACKWARDS

When you have baffled thoughts or you are in a perplexing situation and worries are running rampant, Try to count slowly backward counting start with 10,9,….so on and then back to calm down. This stress-reduction technique is effective and interrupts the stress response for the time being. It is also the best way to relieve stress and help to escape from panic symptoms also.

How is it works?

• Counting backward is comparatively more difficult than regular counting onwards. It keeps your mind busy and a meanwhile you will feel distracted from the stress and the stressful situation.

• Counting affects the different brain states and moves you from one and another

STRETCH

The stretch helps to relieve muscle tension and also helps to relax your stressful workday. Stretching can increase serotonin levels which is the hormone that stabilizes our mood and also reduce stress.

The other benefits of stretching involves

• It improves the body posture

• It decreases the muscle stifness and increases range of motion

• Also keeps the muscle flexible ,strong and healthy

When you are learning how to stretch , do remember one important thing that  not to rush yourself ,ease into stretching

Suggested stretches for stress

• Balasana
• Seated spinal twist
• Neck stretch
• Double Knee to chest stretch

CLOSE YOUR EYES

It is the one of the easy ways to reduce stress, take a break from the chaotic workstress .Just close your eyes for few minutes and don’t process any thoughts whether optimistic or pessimistic. Close your eyes to relax to avoid stress. Focus only on relaxing your eyes your body this will help to discard distracting and disturbing thoughts and also reduce stress

SQUEEZE A STRESS BALL

A non-violent way to relieve tension, squeezing a stress ball is very effective in relieve from stress also it is easy and portable. According to studies when you squeeze stress ball ,your nerve  and muscles stimulate and also contract that makes them stronger. The improved strenghth  helps to improve overall nervous system and reduce essential hormone and control stress.

As we get benefitted by squeezing a stress ball, here are some more to know

• Relieve arthritis pains
• Increased optimistic energy
• Helps in improving sleep
• Strengthen muscles
• Lower blood pressure
• Helps to improve retention power
• Improve concentration and creativity

TRY PROGRESSIVE RELAXATION

Are you Feeling Anxious? Try to Just squeeze, release, and also repeat. Progressive muscle relaxation is one of the best ways to relieve stress, it involves tensing and then relaxing your muscles. This is effectively helpful in easing stress and also helpful in releasing physical tension. There is a range of benefits of Progressive relaxation and it helps to fall asleep easily, this technique is used by many actors also.

BE ALONE

Give yourself five minutes of alone time, it will be very fruitful for you because it will collect your thoughts. In addition, this alone time can help you to clear your head and relieve stress and anxiety. During this alone time try to give your mind positive affirmation about yourself, read books give some time to yourself, this will calm your mind. Apart from this alone time is important for relieve from stress as well as inner peace, if you cannot have much time then just give five minutes.

GET ORGANIZED

Getting yourself organized is important to be stress-free as well as to avoid stress. A disorganized system and cluttered things are contributing to creating stress. whatever task you have just take a few minutes to organize everything plan properly, even organize your table, desk, or wherever you are. This effectively helps you to avoid stress to perform any task or any work.

 TRY YOGA

Yoga has the power to improve any physical as well as mental health issues. So to get relieved from stress you can try yoga or different asanas which will you avoid stress. The best way to reduce stress is to try the  Vipariti Kirani yoga pose which involves lying on the floor and resting the legs up against a wall. This will give your body a good stretch as well as will helps to create peace of mind

EAT SOME CHOCOLATE

This is one of the easiest ways to reduce stress as well as you will enjoy and please to do that, eating chocolate is everyone’s favorite thing do it, who not likes chocolates? Everybody does, it is as simple as it looks take Just a square of around 1.4 ounces of the sweet stuff and this will calm your nerves. For best results eat Dark chocolate because it regulates levels of the stress hormone cortisol and also stabilizes metabolism.

MEDITATE

Meditation also has the power to calm and comfort your mental state. Whether it is stress or anxiety meditation will help to improve them very efficiently. It is also evident from research that silent meditation per day can relieve stress and depression, you will see that stress will start disappearing instantly.

Learn more about meditation

SUMMARY

Stress is something that cannot be eliminated but it can be reduced and also we can avoid stress, these are the proven strategies to reduce stress, and this helps to improve psychological well-being. Try all these things to reduce stress or to get relieved from stress whether it is to breathe, meditate, stretch, do yoga, have alone time, close your eyes and squeeze a stress ball or any of the above stress-relieving techniques.

We all love traveling out there carefree with no worries, but we need to be sure while we are in some unknown place. You make a lot of travel blunders in the beginning.

Missed buses, irresponsible behavior, cultural ignorance, and a slew of other minor mishaps have all contributed to the development of travel-savvy. Then, one day, you’ll find yourself gliding through airports and assimilating into different cultures like a fish to water.

Here is some health advice for female travelers, that might be useful while traveling through places.

KNOW YOUR ALLERGIES

Before you go on your trip, check the most recent pollen forecast to be sure you’re prepared. Examine the pollen count at various periods of the year to determine when it is at its lowest. It will make you feel better while you are there if you can schedule a trip during that period.

If you are unable to change your schedule, monitor the weather forecast and prepare your medications accordingly. If you have severe seasonal allergies that you believe will make your trip or vacation more difficult, try to go somewhere that will better accommodate your allergies.

Do check out this article for more detailed precautions to be taken.

ALWAYS CARRY SANITARY PRODUCTS

Make sure you’re up to date on your sanitary goods. Always be mindful of the items you feel comfortable utilizing throughout your period. Remember to bring them with you on your trip. To a certain extent, this can alleviate discomfort.

Here’s a quick rundown of sanitary items to have on hand while traveling.

• hygienic napkins
• Cups for menstruation
• Tampons
• A cloth that can be reused
• Period panties

KEEP YOUR MEDICATIONS HANDY

If you are suffering from any medical condition, always carry your regular medication and emergency medication with you. In case of any urgent situation, you can always have them handy. Here is a list of emergency drugs that you can carry with you. Please be aware of the allergies you have with particular drugs and consult with your physician regarding the same.

Adenosine-0.1 mg/Kg (Max dose: 6 mg) IV

Albuterol-MDI: 4–8 puffs q 20 min with spacer or through ETT
Neb: 2.5 mg (<20 Kg) and 5 mg (> 20 Kg) q 20 min
Continuous Neb: 0.5 mg/Kg/hr

Atropine-0.02 mg/Kg IV(may give ETT)

Dextrose-500 mg/Kg IV

Furosemide-0.5–1 mg/Kg IV

Insulin (regular)-0.05–0.1 Units/Kg bolus IV or SQ
0.05–0.1 Units/Kg/hr infusion.

SUGARY BEVERAGES SHOULD BE MINIMIZED

Sodas, fruit juices, and sweetened teas are the most common sources of added sugar. Unfortunately, multiple studies have found that sugar-sweetened beverages increase the risk of heart disease and type 2 diabetes, even in persons who are not overweight.

Sugar-sweetened beverages are particularly detrimental to children since they can contribute not only to childhood obesity but also to adult-onset illnesses such as type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease.

You can always opt for healthier options like:-

• Water
• Sparkling water
• Unsweetened tea or coffee
• Fruit juices

GET ADEQUATE SLEEP

It is impossible to overestimate the value of getting adequate good sleep. Sleep deprivation can increase insulin resistance, affect appetite hormones, and lower physical and mental function. Make sure you’re not hungry or stuffed before going to bed. Avoid eating anything heavy or substantial within a couple of hours of going to bed. It’s possible that your discomfort will keep you awake.

Nicotine, coffee, and alcohol should all be avoided. Nicotine and caffeine’s stimulating effects take hours to wear off and can disrupt sleep quality. Even though alcohol makes you tired at first, it can disturb sleep later in the night.

Also, you might experience fatigue early while you are traveling and may not be able to make the most of your travel days. Hence always remember to fulfill your sleep time. You can also take a day off if you are deprived of your sleep. Traveling causes changes in eating choices, sleep patterns, activity levels, and stress levels, all of which interrupt your regular routine.

KEEP YOURSELF HYDRATED

Drink at least 8 ounces of water per hour while traveling and flying, and avoid alcohol, which dehydrates your body. Water is used by the body to digest the other beverages we ingest. Increased water consumption may cause you to use the restroom more frequently, but consider it exercises. In the days preceding up to your trip, drink as much water as possible. Bring a refillable bottle with you on your vacation.

To keep healthy at home or on the road, increase your daily water consumption. Drinking two 8-ounce glasses of warm or room-temperature water when you wake up is one of the most crucial habits to develop. Drinking water first thing in the morning is a proven energy enhancer.

Jet lag is exacerbated by dehydration. Dry or chapped skin, increased wrinkles, dry eyes, thirst, exhaustion, decreased urine production, dry mouth, headache, constipation, dizziness, or lightheadedness are all signs of dehydration. Low blood pressure, rapid heartbeat, excessive thirst, dry skin, loss of skin elasticity, little or no urine, disorientation, and fever are all symptoms of severe dehydration.

AVOID SECONDHAND SMOKE

Non-smoking rooms are the default preference in several regions of the world unless you specifically request a smoking room. However, if you do not specifically request non-smoking accommodations, some establishments will assume you want a smoking room. Don’t take a chance with your life. Always specify a non-smoking accommodation when renting a hotel stay or a cabin on a cruise ship.

If you can’t avoid secondhand smoking in public settings, cover your mouth in smoky regions to avoid breathing it in. A filter mask, such as the N95 respirator mask, which has been found to filter out 95% of airborne particles2, is a convenient and lightweight way to avoid exposure.

Pay attention to your body. Don’t overwork yourself because it will deplete your body and make you more vulnerable to a COPD exacerbation. You avoid contracting germs, make sure to wash your hands properly and use hand sanitizer whenever feasible. On airplanes, cruise ships, and other forms of public transit, this is extremely crucial.

WASH YOUR HANDS

Routine behaviors such as shaking hands, handling food, touching doorknobs, using the restroom, touching your face, and talking on the phone, to mention a few, can spread germs and viruses from one person to another.

To properly wash your hands, run them under hot water and lather them with any kind of soap. Wash the backs of your hands, between your fingers, and beneath your fingernails by rubbing them together. Working from the wrist down, rinse and towel dry your hands.

If you’re traveling and don’t have access to soap or water, use a waterless, alcohol-based hand gel that contains at least 60% alcohol. When using an alcohol-based hand gel, make sure to apply it to the palm of your hand and rub it over all of your hands and fingers until they are completely dry. Hand gel in travel size can be bought in most stores and pharmacies, as well as at airport newsstands.

OVERCOME JET LAG

Prior to your journey, get plenty of rest. Jet lag is exacerbated by a lack of sleep at the outset. Before you go, gradually alter your routine. If you’re traveling east, consider going to bed an hour earlier each night for a few days before leaving. If you’re flying west, go to bed one hour later for several nights.

Jet lag can derail your best efforts to be healthy when traveling and might make it difficult to enjoy yourself. Use melatonin or chamomile tea to help you sleep on your travel and for the first few evenings after you arrive at your destination to minimize jet lag. To block out any sensory distractions, it is also recommended to use earplugs and an eye mask. She also advises not to use your phone, tablet, or laptop before going to bed.

Here are a few tips that can help you to handle your jetlag in a better way.

EXERCISE FOR RECREATION

When you walk through, it’s not just about getting there; it’s about seeing and experiencing everything you pass through. Walking is ideal if you’re the type of person who is simply curious about the world and how various people live.

You can visit tourist attractions, but you’ll also be able to take the locals’ shortcut to work, pass through garden allotments with spectacular views of the city, or discover a hidden track that only wild animals use. Walking can reveal things you didn’t realize you wanted to see, as well as the whole expanse of the planet.

HAVE YOUR BREAKFAST

Never leave your hotel empty stomach. Always remember to go with a sense of satiety. Especially when traveling, breakfast is the most crucial meal of the day. Instead of starting your day on an empty stomach, eat something healthy like fruit, cereal, or oatmeal before leaving the hotel.

When it comes to being healthy while traveling, it all comes down to making smart choices, which include choosing the correct dishes when dining out. Choose alternatives that include plenty of fresh fruits and vegetables whenever available.

Making your own meals is another way to ensure that you eat healthy foods. Even if you don’t have access to a kitchen, you may stock up on fresh foods and prepare simple meals like salads and sandwiches. When you’re out and about, don’t forget to pick up some apples, oranges, bananas, or nuts to keep your energy levels up.

Remember this health advice whenever you are traveling. A healthy lifestyle and traveling can always go hand in hand if you observe yourself and bring the following changes within you. So get ready and pack your bags!