Stress management
- Take a break from the stressor- it may seem difficult to get away from it but when you give yourself permission to step away from it, you let yourself have time to do something else, which can help you have a new perspective or practice techniques to feel less pressurized.
2. Exercise- exercise benefits your mind just as well as your body. We keep hearing about the long-term benefits of a regular exercise routine. But even a 20-minute walk, run, swim or dance session in the midst of a stressful time can give an immediate effect that can last for several hours.
3. Smile and laugh- Our brains are interconnected with our emotions and facial expressions. When people are stressed, they often hold a lot of stress on their faces. So laughs or smiles can help relieve some of that tension and improve the situation.
4. Get social support- Call a friend, send an email. When you share your concerns or feelings with another person, it does help relieve stress. But it’s important that the person whom you talk to is someone whom you trust and whom you feel can understand and validate you.
5. Meditate- meditation and mindful prayer with yoga help the mind and body to relax and focus.
6. Eat healthy, well-balanced meals to be physically fit to fight against stressors.
7. Learn to say no to requests that would create excessive stress in your life.
8. Make time for hobbies, interests, and relaxation.
9. Get enough rest and sleep. Your body needs time to recover from stressful events.
10. Don't drink alcohol, do not smoke or make drug addiction which can lead you in stressful pain.
11. Taking counseling from a psychologist by the advice of psychiatry doctor.
Treatment protocol by medication:
Seek treatment from a doctor to get drug treatment.
The doctor can prescribe an antidepressant drug like below-
a.TCA (tricyclic antidepressant drugs)- Amitriptyline, protriptyline, nortryptyline
b. SSRI (selective serotonin reuptake inhibitor drugs)- paroxetine
c. MAO(monoamine oxidase inhibitor) - amoxapine
d. Newer generation- clozapine
Doctors can also prescribe insomnia drugs if the stress is associated with insomnia. Drugs are like below-
A. Short-acting: midazolam
B. Intermediate-acting: alprazolam
C. Long-acting: clonazepam
PLEASE, DO NOT FORGET! Do not take any drugs without the recipe from the doctor.
By dr. Sanjib Kumar