5 COST-FREE IDEAS TO DE-STRESS

Relieving stress need not be expensive. Would you agree with that?

If you love your body and value your health, you should not let stress affect your life. Take note that when we get too stressed, we become prone to various illnesses, including depression.

In times like these where economic recession is still around, it would be more practical if we look for alternative ways to release stress from our bodies without spending money.

Now here are five cost-free ideas to de-stress:

1. Take a deep breath. When you feel so pressured at work or in school, you can take deep breaths to reduce the tension you’re feeling. It’s quite simple. Stop what you’re doing for a while and try to relax. Take deep long breaths to soothe your body. Hold the air for five seconds or more and then exhale slowly. Do this again several times until the stress you feel fades away. This works great for relieving stress.

2. Try yoga or meditation. Deep breathing is also used in yoga and meditation. One way of effectively warding off stress is yoga or meditation. Yoga combines breathing and stretching exercises which can help release negative energy such as stress from one’s body. With yoga and meditation, you are able to balance your body’s energy. This way, you get to relax and re-energize not only your body but also your mind. Try some excellent Yoga it is a great cost free idea to de-stress.  

3. Keep your body active. You can also reduce stress when you keep yourself active by engaging in sports and exercises. For instance, you can do some brisk walking in the afternoon before going home or play some sports with your neighbour during weekends- basketball, tennis, etc. You can also go swimming on a weekend or try to do some physical exercises at home. Exercise is a great technique for reducing stress in the body; so do it regularly.

4. Share your problems. Another cost free idea to de-stress is sharing. You can also de-stress your body if you share your problems and worries. You can talk to a trusted friend about what’s bothering you or seek the advice of your parents on matters that cause you stress. Socializing with people can help you relieve stress. If you don’t feel like talking at all, you can share your problems by writing them down- you can make a poem or a diary which could help you cope with stress. This will definitely help you to reduce stress.  

5. Entertain yourself. Finally, you can remove stress from your body by finding means to entertain yourself. You can spend some quality time at home and listen to your favourite music or watch some movie or television program to make you forget about your worries.

These are just five ways in which you can de-stress your body without any cost. Try them and say no to stress. Now you know how to de-stress. Apply these on your daily life.  

So it is clear that reducing stress doesn’t mean to spend a lot of money by having expensive medicines. You can de-stress yourself by these excellent methods discussed above. Remove stress and lead a healthier, happier and tension free life.

Related articles 

Overcoming depression by diet

About Anxiety

Yoga - physical fitness, mental strength and inner piece

When it comes to financing, HowtoGetFinanced.com can help you with your most difficult questions.

Migraine symptoms

Migraine comes with most dangerous and intense headache. Sometimes it is very much hard to cope with migraine pain. It is the severe pain which can cause you to feel like your skull is splitting. A little noise can bang into your ears like drums. It seems that your brain is being smashed. Actually migraine is more common in women. It can last for more than 2 days. So if you have intense headache often then you should diagnose to confirm whether you have migraine or not.

Migraine symptoms

• Mainly migraine attacks are associated with headaches.
• 1.   Mainly migraine headaches involve one temple. It is too much intense pain. The pain may be in the forehead or in the back of the head. The pain can be spread around the eyes.
• 2.      Mainly the pain occurs only in the one side of the head (unilateral). But it can also spread on both sides (bilateral).
• 3.      The pain can be felt from one side to another. But if the unilateral pain occurs again and again then the doctors should be alerted about the patients as it can cause brain tumor.
• 4.      When you are walking upstairs and feeling the pain, this may be migraine.
• 5.      High sensitivity to lights and sound is one of the symptoms of migraine.
• 6.      Headache with vomiting is one of the most common symptoms of migraine.
• 7.      It is seen from the studies that when migraine attacks take place the sufferer prefer to be in a quiet and dark room.
• 8.      The time period of attack may be too long (about 3 days).
• 9.      Majority of the migraine attacks gives some warning such as having sleepiness, feeling irritated, and feeling exhausted etc.
• 10.  Depressive disorders are one of the most common symptoms. It has been seen that the people suffering from migraine remain depressed or frustrated. They may also suffer from some anxiety disorder.
• 11.  Most of the time migraine patients feel too much tired. They have to inhale by opening mouth wide.
• 12.  A great amount of migraine patients have headaches associated with an aura. They sometimes see colored lights in different forms (mostly zigzag lights known as fortification spectra) and they also experience a hole in the visual field known as blind spot.
• 13.  Patients may suffer from hallucination. They may experience unusual smells and tastes.  Sometimes patients may feel the pinching of pins and needles in their heads or arms.
• 14.  If a patient is suffering from migraine pain for more than 24 hours then he / she may taken to the hospital as early as possible.

Overcoming depression by diet

In our life we suffer from depression for many reasons. Sometimes these depressions are temporary and sometimes it takes a bit longer to get rid of depression. There are many ways to reduce depression. But most of the people don’t focus on a thing for a long time so these depression reducing techniques fail. So to get rid of these depression and depression disorders we will discuss about some diet techniques. Yes by taking proper dietary measures we can  get relief from depression.

1. Most of the time we suffer from depression because of not having a good body structure or shape. So to get rid of these kinds of depression we have to eat smartly. To have fitness we should have to take proper eating and losing weights.

2. It may have been the fact that because of having malnutrition you are suffering from depression. So take Vitamin rich foods. Eat nutritious diet foods.  

3. It is not good to have carbohydrates to a great extent. But to make you feel calm and free from any kind of stress, you can take limited amount of carbohydrates. But it is to be remembered that smart carbs are the best options. And again taking carbs needs a lot of consciousness.  So take carbs in a way that results some benefits. 

4. Change your eating habits. Eating habit may change your life style. And change of life style can bring some essential changes in your mind. By this you can get relief from Depression. 

5. Always give priority to proteins in your daily diet. The protein can give you the sufficient strength and body structure which will make you feel better. So take the taste of protein and enjoy depression free life. 

6. Always keep in mind when you are over or under weight many kinds of diseases will attack you. So keep your weight in a nice and good scale. Try to lose weight or gain weight according to your weight if necessary.

7. Take dark green veggies and a lot of fruits daily. Lean fat dairy products are also very helpful to get rid of depression. A lot of low fat animal products are also very helpful to make you feel better. Take apples, nuts and dates for a good fiber consumption. 

8. Try to have fish oils and essential Omega -3 fatty acids for a good mental performance. Different fatty fishes, soybean, nuts, leafy vegetables will help you gain fatty acids.

9. A small amount of mineral will help you to control your mental condition. Se (Selenium) is that kind of mineral which will help you. But we have to choose natural sources of selenium. A lot of veggies, beans, low dairy products, and low fat animal meat will help you get Se. But too much Se can create adverse effects.  

10. Vitamin D will help you to minimize mental stresses.  Have some foods which will provide you with this vitamin. Shark liver oil, Cod liver oil, bones of fishes and low fat animals will provide vitamin D. Vitamin D is very essential to keep yourself free from depression. 

How to sleep - simple but effective sleeping techniques

To regain the vitality after a long day we need to have sufficient hours of sleep. But it is incredibly important to know about the hours of sleep we should have in different ages. In present days adult people sleep for about 5-6 hours in average.

Many people suffer from insomnia. Do you feel someone is holding your breath while sleeping? Is it necessary to have a normal marital life or yoga or classical music, homeopath or ayurveda to have a sound sleep?  Is it possible to sleep by eating a lot of carbs at night? Is it beneficial to have a drink to have a nice sleep?

Do you have a habit of sleep walking?? Do you talk while sleeping? There are many more questions about sleeping. All the answers will be available in this article and some other articles written or will be written in this site.

To sleep well people use various techniques. Some of these works but most are in vein. People have sleeping pills, allopathic, homeopathic ayurvedic medicines and aromatherapy couldn't sleep. So it is obvious to change your life style and sleep will come. The inducement of sleep will come if you can discover the reason of your not being able to sleep. Here I am giving you some tips for sleeping try these-

• Take your night meal before 10 pm. Don't just go to bed after eating. Have some discussion with family members or your dear ones. Chat with your nearest and dearest people and have some lovely words with your loved ones. Try to watch the TV shows. Take your night meal as light as possible. Try to have a glass of milk before bed time. The calcium and melatonin in milk will help you to have a good sleep. 

• When you are already in bed, don't talk in mobile. Don't be a chatter box at the time of sleep. Be calm and quiet. Don't keep the lights on at the time of sleeping. Keep a dim and soft light if possible. You can have a nice music with very low volume to make yourself calm. 

• The bed and pillow should be very comfortable. There should not be any dirt in the bed. Use neat and clean bed sheets and pillows.

• Do not have any kind of tea, coffee before going to bed. Wash your hands, legs and neck with cool water before going to bed. Or have a wet towel in the neck while sleeping. Make sure that your neck has a good support from the pillow. 

• Must have a fixed time to go to bed and it should be before 12 pm. If you are in bed and trying to sleep but not been able to sleep then have a walk in the room, listen to radio, read some funny books then try again to sleep.

• Try to forget all the problems of your life and make your mind calm and quiet. Look up at the sealing to make your mind calm.

• Wear loose clothing while going to bed. Women can have a skin care before going to bed, this will help to make the woman feel better and also the person sleeping beside her. 

• Try to sleep keeping your backbone straight. Have a side pillow for having a comfortable sleep.
• The company of your loved one can help you to have a nice sleep. So have a nice company while sleeping. 

Last of all you must have to understand that sleep is mandatory for us. The hours of sleep that is needed for you should be fulfilled. Have a nice sleep.

Sleep for health

The significance and overwhelming benefits of sleeping cannot be described in some simple words or sentences. From the very ancient time it was a matter of great mystery that how we sleep? Why we sleep? Who makes us to sleep?

What is known as sleep?

What is sleep? Why we feel sleepy? Why we don’t feel sleepy? These are the topics of research for many scientists. And researches are being done by the scientists from different parts of the world. The scientific explanation of the sleep is likely to be this:

Sleep is state which lies between the conscious and subconscious state of the mind when the natural physical activities are done in a very relaxed way but mental activities are almost stopped.

So the opposite of the wakefulness is the term sleep. For mass people like us sleeping is the fuel of life.

Why we feel asleep?

In our brain we have a switch which can be denoted as sleep switch. This switch controls sleep. We have neurons and these neurons bears the chemical signal of sleep to the part of the brain just behind hypothalamus. Hypothalamus is one of the most important parts of our brain.  If this signal passes through an opposite way then happens the thing opposite to sleep i.e. we wake up.

The parts we have to keep fit for a sound sleep

Eye: There is a part of eye called Retina. It bears the news of different lighting condition in different parts of the day by the assistance of optical nerve. The SCN of hypothalamus help us to wake up and to sleep. So for a healthy vision we must have a great care for our eyes. We must rinse your eyes at morning after waking up. Always keep some soft napkins or tissue papers to clean your eyes properly. Try to give splash of clean and cool water in your eyes to keep the eyes clean and fresh.

Pineal gland: In this part of the brain s a hormone named Melatonin is present. It makes us induced to sleep.

Pituitary gland: This gland supplies hormone for analyzing protein and repairs tissues.

Benefits of sleeping regarding fitness:

There are a lot of benefits of sleeping to keep our body fit. By sleeping properly we can get the zeal to work hard. We can concentrate again to our works. By sleeping at least 6 hours a day we can become healthier than ever. It decreases our anxiety and depression disorders. We feel very good after having a sound sleep overnight.

By sleeping well we can have a healthier and happier marital life. It is very much important to have a sound sleep for a nice marital life.

For a nice and healthy skin you must a have a nice sleep regularly. If sleep is not proper than there is a very good chance of forming dark circles around the eyes. If we don’t sleep enough stresses can develop and can damage the beauty of our skin. By not sleeping well we lose the supply of oxygen to our blood and it makes our skin look old, full of wrinkles and age marks.

Pregnant women should have enough sleep for the sake of her baby. Many women cannot sleep due to the psychological changes due to motherhood. But for them sleeping is very much necessary.

For keeping a handsome lifestyle there is no alternative of having a nice sleep.

For making yourself brilliant and attentive in the class it is necessary to have sound sleep at night. Overall fitness vastly depends on enough sleeping. So try to realize the significance of sleep for the betterment of your health.

Some depressive disorders their symptoms and reasons

Depression is the state of our brain which can take over our emotions. Emotion is a issue which cannot be defined that easily. It is incredibly obscure concept. It is totally related to some words like thought or feelings. We will try to know about depressive disorders and their symptoms.

• Loss of interest and depressed mood are very much associated with the primary terms of depression disorders. The mind cannot response to the news which is very much pleasant to an enthusiastic man. This is known as the major episode of depression. 
•  A significant depressive disorder is Dysthymia or Dysthymic disorder. The symptoms of this disorder are mild at first but the chronic impact can be severe. This severity can fluctuate within different scales. The chronic result of Dysthymia can cause Double Depression. Double depression refers to supervening co morbid major depressive episodes.
• Frequent combined depression can occur in one's life. This can be temporary and may last only for two weeks or more and can come back again. And this can cause terrible results. 
• A terrible disorder can be caused if MADD is present there. MADD refers to Mixed Anxiety and Depression Disorder. 
•  Due to Psychological changes after child born most of the mothers face some hard time. They feel mild decline in mood and loss interest in many things. This disorder mainly takes place due to the psychological changes that take place after motherhood. 
• Sometimes depression can catch us due to season changes. This is known as the seasonal depression effect. This is not that terrifying or major disease. But it can cause some incredibly bad time to the sufferer. 
•  Inferiority disorders can be a phenomenon that can take place due to depression. 
• From the very close observations of the psychologists they found that the average age is 21 for both males and females to get attacked by the manic depressive disorders. This can cause hallucinations or other psychotic phenomena. 
• Sadness or depression can take place greatly after being deprived or to get bereaved. The common phenomena for these are anxiety, insomnia and somatic syndromes.

If you are suffering from any kind of depressive disorders please feel free to contact us. We try to to help you.


Reference used:

Ava T. Albrecht, MD and Charles Herrick, MD 100 Questions & Answers About Depression

An Atlas of depression by David S. Baldwin and Jon Birtwistle (University of Southampton

Southampton, UK)

About anxiety

As a human being feeling anxious is a very common thing. People would not have lived to many days if there is no anxiety. Anxiety makes us stop to take some foolhardy risks. But too much anxiety is really awful. When it comes to the point of normal anxiety it can be controlled like chronic diseases. But some have experienced the effect of anxiety in the form of overwhelming fear, unrealistic things, panic attacks, phobias etc. Sometimes these anxieties create obsessive compulsive behavior and post- traumatic stress reaction which make the life full of impediments. Fear is the internal alarm which makes us aware about our self protection. But this fear, originated from anxiety can seriously take possessions of one’s body, mind and feelings.

Understanding or feeling the anxiety

First try to understand the anxiety. May be one morning you wake up and a unidentifiable fear grasps you, your heart may be banging in your chest. You tell yourself not to worry. You push up your mind to get rid of that. But it comes back again after sometimes. And when it comes again, the effect is as terrible as it was in the first time!!

Causes of anxiety

Anxiety is closely related to stress. Stress is the pressure that takes us away from our comfort zone. Stress and anxiety is closely related to each other.  Disturbance of sleep is one of the most common reasons for anxiety or stress. Physical complaints, excessive alcoholism, depression and also burnout can cause anxiety. Anxiety refers to giving total response to stress.

Facing anxiety   

We have to face anxiety. We have to fight with it otherwise we have to suffer a great deal. We have to use our powerful brain. Try to express what you feel inside. Most of the cases you are not been able to express the inner condition of our mind. When we look forward expressing it many will say

-Hey cheer up big boys don't cry 

-Don't be a scared chicken

-Get it over! Etc .............................these types of words.

When someone hears these types of words it doesn't help them rather it harms them. So we have to know what our feelings are. Try to use some vocabulary to describe anxiety. Use the words disturbed, agitated, apprehensive, timid, terrified, shaky, panicked, scared etc.  As anxiety hinders the access to our full brain we have to take some help from the specialists. Before anxiety controls you, take measures to tame the anxiety.

Overcoming anxiety 

We have to tackle anxiety. Our business will be to overcome anxiety and different kinds of phobias and stresses. First we must have a glance at the major reasons of anxiety. These are:

Disturbed sleep, inability to relax, imagining catastrophe, anticipated fear, poor concentration and negative thoughts etc. 

How to control anxiety?

Now let's talk about the necessary steps that should be taken to get rid of this anxiety.

1. Learn how to relax. For making your anxiety tame, learn how to calm down your mind. This is very vital in respect of anxiety because it is the hardest part to gain. Try yoga method, 7/11 method, breathing method, clenched fist method or try to learn the full body method to get relaxed.

2. Make a special place for yourself. It is very much useful to have a safe place where you can have your time and close your eyes imagining the most beautiful things that happened to your life. Imagine walking in sea a beach. Imagine you are playing your most favorite childhood game. This will help you.

3. Try to practice mindfulness. When you are suffering from anxiety we do most of our works absentmindedly. Mindfulness may be the technique you want to apply to get rid of anxiety.

4. Try to do the easiest but important tasks first. This will build up your confidence. When we are confident we do not feel anxiety.

5. Don't worry about sleeping less. Have a good night sleep but good night sleep doesn't mean long hours of sleeping. You can manage your daily activities by sleeping only 4 hours a day. So don't get tensed about sleeping. A 7 hour sleep is very much ok. If you have 2 hours less then don’t get tensed about it. But try to follow some rules to have a nice sleep.

  - go to bed early.

  - do not consume much caffeine in the evening.

  - stop drinking alcohol.

6. Try to do the boring works at night. If you do the extremely boring job for 30 minutes at night it will make you feel asleep. If the work has been done try to do another boring job for 30 minutes. This will definitely increase your sleep and decrease anxiety.

7. Make an intimate friend with whom you can share your most painful or most joyful moments. This will help you to remain calm and have the peace of mind for at least sometimes.

8. If you have an affair, try to enjoy it. Try to get the most beautiful benefits of the relationship. It will help you to decrease anxiety.

9. Self development jobs are very much important. Try to find out what things give you most pleasure. Do these things often and enjoy the benefits.

Try to follow these rules. Hope you will be benefited. For any other questions about anxiety or anxiety disorder you are very much welcome to contact us. 

References used

Ava T. Albrecht, MD and Charles Herrick, MD- 100 Questions & Answers About Depression

Daniel G. Amen, MD -  Change your brain, change your life.

Charles H. Elliot, PhD, Laura L. Smith, PhD - Overcoming anxiety for dummies 2^nd edition