Podcasts by SANGYAN for Public Health Education and FAQs

Symptoms of Stress

• Blood pressure and pulse rate rise during stress.
• Stress can lead to a slowdown in the digestive system and breathing becomes faster.
• Anger, anxiety, burnout, depression, and chest pain are common symptoms of stress.
• Stress can lead to lack of sleep, forgetfulness, irritability, confusion, disturbed sleep, restlessness, and sadness.
• Food cravings and eating too much or too little are also symptoms of stress.

Stress Busters

• Drink plenty of water.
• Do yoga or meditation to reduce the level of stress.
• Don't take sleeping pills or any medicines to reduce stress.
• Listen to motivational speeches on various podcasts/YouTube or read motivational books.

Stress Busters

• Exercise daily to have a peaceful day.
• Eat well-balanced and nutritious meals.
• Get 7-8 hours of uninterrupted sleep per night to improve your mood and boost your immune functioning.
• Quit smoking, chewing tobacco, alcohol, and drugs.
• Go for a walk every day and get some fresh air to remain calm and stress-free.
• Establish support networks and talk to them about the reason for stress.
• Get at least 7 hours of sleep to be free of stress and to remain active.

Stress Busters

• Start off your day with breakfast.
• Find some time during the day to meditate or listen to relaxing music.
• Instead of drinking coffee/tea all day, have fruit juice.
• Do one thing at a time as it can help reduce stress.
• If possible, reduce the noise level in your environment.

Physical Activity and Exercise as a Measure to Manage Stress

• Regular exercise protects against or prevents the onset of anxiety and mood disturbances.
• Regular exercise helps in treating and controlling anxiety and stress.
• Aerobic exercise like running, swimming, walking, and dancing can help reduce the stress levels and improve mood.
• To manage stress properly, one should actively engage in physical activities like walking, using stairs, and taking small breaks throughout the day.

Physical Activity and Exercise as a Measure to Manage Stress

• Regular physical exercise is associated with numerous physical and psychological health benefits.
• Exercise and physical activity strengthens the immune system and decreases the risk of infections.
• Exercise also strengthens body muscles, and helps with weight management.
• Individuals who exercise have normal heart rate, blood pressure, and less anxiety in stressful conditions.

Management of Stress

• Share your feelings with friends or family members instead of becoming angry or defensive to manage stress properly.
• Learn to say "no" to things that you feel might add stress to your life. One can say "no" in a polite manner.
• When you are stressed, avoid unhealthy food, alcohol, tobacco, or too much caffeine, as this will harm you in the long term.

Management of Stress

• Exercise regularly to have a positive mind.
• Obtain treatment with a psychologist if necessary, especially if facing depression or anxiety problems.
• Practice laughter therapy to reduce stress.
• Engage yourself in motivational tasks to reduce stress, depression, and anxiety.
• Drink 7-8 glasses of water a day to help manage stress, depression, and anxiety.

Management of Stress

• Stress management techniques are designed to keep stress levels within an optimal range.
• Engaging in healthy lifestyle behaviors can help to reduce stress and maximize the likelihood of living a long, healthy life.
• Practice relaxation techniques like yoga and meditation.
• Eat healthy and well-balanced meals.
• Don't rely on alcohol, drugs, or tobacco to reduce stress.

Knowledge about Stress

• Physiological stressors include growth during adolescence, menopause, illness, aging, childbirth, accidents, lack of exercise, poor nutrition, and sleep disturbances.