Best Self-Help stress management strategies to keep stress at bay

The rat race of life has got us sinking into stress before we even realize it.  The pointless pursuits after money, the demands of life and responsibilities have put us in such a state that we abruptly push away the silent screams of stress to the back of our minds.

Stress is overlooked. People consider it ‘just another effect of mismanagement’ or some ‘normal external circumstance’.

But in reality, it’s not like it.

So, what exactly is stress?

Stress can be defined as the inability to cope with a perceived threat (real or imagined) to one’s mental, physical, emotional and spiritual well-being, which results in a series of physiological responses and adaptations. The effects of stress is dangerous and can take a heavy toll on your physical and mental health. In extreme cases, it could lead to depression, social withdrawal or even death.

Out of all the age categories, studies say that stress is mostly associated to people between 20-50,  typically the working people. It is reported that, 80% of employees feel stress on the job, nearly half say they need help in learning how to manage stress and 42% say their coworkers need such help. Unfortunately, children too have joined the rat race and parents aren’t paying heed to the signs of stress.

However, the good news is-it’s absolutely possible to manage stress. It just requires a little of planning, understanding and strategizing.

In this blog article, we will walk you through some tried and tested stress management strategies that has worked with most of the people.

Without further ado, let’s begin.

Stress Management Strategies

1.Practice the 4A’s of life (Avoid, Alter, Adapt and Accept)

(I) Avoid stress that comes your way:

Stress can come in many ways (environment, friend/colleague, work front). Try to cut down the stress that comes to you as much as possible.

For example, if a person causes you stress, try to interact less with the person. If traffic annoys you, take a less travelled route. If you have a long list of works to be done, prioritize it with ‘must do’s’ and ‘should do’s’.  Cutting down the unnecessary stressors can help you get over a major portion of stress.

(II) Alter the situation

If you can’t avoid the stress that comes to you, try to alter the situation. One thing people don’t realize is that there could be more than one solution to a problem.

For example: Let’s say that you have an important deadline to meet within a specific time limit, which you may feel unrealistic. Analyze the situation and look for solutions to finish the deadlines. If you haven’t found any, you could ask for extra time or at least enough resources to complete it.

Speak out to people to get things done instead of bottling up within yourself and stressing over it.

(III) Adapt to the stressor

If you can’t even alter the solution, then you will need to adapt to the stressor.  Try to look at the big picture and adapt yourself accordingly.

Let’s say that you have worked on a project and it ended up to be an unexpected failure. Don’t fume over the failure. Instead, look at the learning opportunities the failure has given you. Analyze how long that failure will affect or even matter to you. If it isn’t going to matter to you on a long run, focus your time and energy on something else.

(iv) Accept the situation.

It’s always better to let go things you can’t do anything about.

For example: Let’s say that you are stuck in a traffic jam and you are late for a meeting. There’s nothing much that you could do about it than accepting the situation. Remember that, most of the stress is caused to us by our own thinking.

2.Take care of your mind and body

Like you give importance to your work, you also need to take proper care of your health. Your health is like a piggy bank. The more you take care of it, the more you invest in quality life. Take enough nutrients by following a healthy and balanced diet.

(Recommended read : https://www.health24.com/Lifestyle/Woman/Your-life/7-tips-for-a-healthy-lifestyle-20130218)

Remember that, your mind and body is just like a machine. If you don’t give it enough rest, it  gets prone to wear and tear. While it’s true that sleep is necessary to your body, it only improves your metabolism and does nothing else. So, you need to set your body to a deeper level of relaxation to reap the benefits of good health.  Practicing yoga and meditation channels your energy and helps you attain mindfulness. Along with yoga and meditation, it is also important that you allot one hour leisure time everyday to do something you love- music, dance, painting…. in fact, anything.  

Learn the management strategies

It’s better to be productive than busy. If you have a series of tasks to be done-analyze, prioritize and schedule them and make sure that you do it.  A lot of people fall prey to procrastination and finally end up being stressed out when they are not able to complete the tasks as per the schedule. You need to be mature enough to calculate the real time risks associated to not completing your tasks on time  and cut it down while the situation is still at hand.

But it is also important not to allot back to back tasks and fit all the tasks into the schedule. Make sure that you allot short breaks between each task to make yourself more productive. You can use productivity hacks like POMODORO to plan your schedule. If you are not familiar with the technique, read about it here (https://francescocirillo.com/pages/pomodoro-technique)

Takeaway

Stress is a common, but dangerous thing. If you don’t keep a check on it, chances are that it may accumulate to become a burnout. Make sure you always try to maintain a balance between work, family and yourself.

“It’s not the load that breaks you down, it’s the way you carry it.” – Lou Holtz

 

Let us know if the strategies has worked for you. If you have any suggestions, feel free to share your thoughts in the comments section.

Breaking Barriers to Diagnosis and Treatment

Early diagnosis is important for efficient treatment of disease. Yet many people don’t take proper measures to avail the healthcare services on time. Why?

Is it the long waiting times at test centres?

Is it the pain of having to travel from home to the lab when sick?

Or is it the question of having to find a trusted diagnostic centre?

By narrowing down the issue to two things, namely accessibility and care, we were able to provide a solution to make the burdensome experience of diagnosis easier to endure.    

Klinikals provides a healthcare network that brings essential services on a single online platform. You can book doctor’s appointments, order medicines, or schedule lab tests all at one place.

When scheduling a lab test with Klinikals, you don’t have to spend hours in a waiting room or travel long distances to take the test. The test comes to you. Be it a prescribed pathology test or a general body check-up, Klinikals will collect your samples from your home, get them tested, and deliver the reports to your home. You also have the added advantage of scheduling your lab test to the time of your convenience. Tell us when’s the best available time and our phlebotomist will arrive at your doorstep to take your samples.

Be it a prescribed pathology test or a general body check-up, Klinikals will collect your samples from your home, get them tested, and deliver the reports to your home.

With our hundreds of trusted partners and their well-equipped labs, you get diagnosed faster through standardized procedures. Reports are securely digitized, so you will never lose your prescriptions or health records ever again. Those taking periodic tests to monitor their health condition, will not have to worry about failing or forgetting to, as we take special care to inform and schedule your monthly or weekly test in advance and make sure you are tested on time.

Download the app, register, and order lab tests in 4 easy steps!

Another important reason to use Klinikals is value for your money. You can get the best quality service at the most affordable price. Access exclusive offers and discounts for every purchase you make and get your service delivered within hours.

Now, there’s no reason to put off your diagnostic test. See for yourselves how scheduling tests on Klinikals will make your life easier!

Download the app at

 

Or call us on our toll-free number on 1800-1212172

Or WhatsApp us on 87544 12172

7 Healthy Breakfast Dishes

Eating a nutritious breakfast gives you energy and sustenance to tackle whatever activity the day has in store for you. It’s important you have a healthy breakfast to kick-start your metabolism and burn calories throughout the day. It is essential for weight maintenance. Also, make it a point to ensure your breakfast is mouth-wateringly delicious because, come on, we need to satisfy those taste buds!

We have picked 7 scrumptious breakfast dishes that are easy to make and packed with nutrients so you have the best start to the day.

1. Fruits, Cheese, and Nuts

Grab a tiffin box. Throw in some pieces of sliced apple, sliced bananas, a few grapes, a chunk of cheddar cheese, and a handful of protein-rich walnuts or almonds. You have a nutritious breakfast ready-to-go in less than 5 minutes!

2. Adai Dosai

Adai Dosai is a breakfast dish from Tamil Nadu. It’s delicious and is usually served with chutney. The batter is made from a number of high-protein cereals namely toor dal, moong dal, and chana dal along with rice. Make them like your usual dosais – thick, thin, soft, or crisp to suit your taste.

Recipe – bit.ly/AdaiDosai

3. Homemade Instant Oatmeal

Customized instant oatmeal packets are great for anyone who has to rush to work! Take a few zip lock bags, pre-pack with some wholegrain oats and fill with some add-ins of your choice such as apricots, raisins, dates, almonds, walnuts, cinnamon powder, or flax seed powder. For anyone with a microwave or hot water at their disposal, these packets are great to have for a quick breakfast.

4. Dry Fruits Milkshake

Filled with nuts and dry fruits, a glass of this milkshake is a great source of protein, calcium, and fibre. Soak some peeled almonds, pistas, and cashews in water for 45 minutes to an hour. Strain the water, add a few dates and figs along with the softened nuts and blend well with 2 ½ cups of milk. Add a dash of cardamom powder for extra flavour. Here you have a creamy and delicious breakfast shake!

Recipe – bit.ly/DryFruitsMilkshake

5. Oats Egg Omelette

Savoury oatmeal! Prepare as usual but add a pinch of salt and pepper instead of sugar. Top off with shredded cheese, sliced red peppers, onions, and a fried egg. For those who prefer a spicer breakfast option.

Recipe – bit.ly/SavouryOatmeal

6. Breakfast Salad

A salad for breakfast might not seem the most appetizing dish but once you try this recipe you’ll change your opinion! Packed with delicious and nutritious sausages, eggs, and veggies, this is a great way to start your day. Toss chicken sausages, boiled baby potatoes and red chillies in a pan of olive oil. Place them on a platter with a couple of fried eggs after cooking. Serve with a salad dressing of sliced red peppers, cherry tomatoes, lettuce, and basil.

Recipe – bit.ly/BreakfastSalads

7. Uttapam

Another dish from Tamil Nadu, the Uttapam is a simple but tasty dish. Whisked together with rice, urad dhal, and spices to make a creamy batter, the Uttapam is topped with tomatoes, onions, and curry leaves to leave a mouth-watering taste.

Recipe – bit.ly/Uttapam

An Easier, Smarter, & Cost-Efficient Way to Buy Medicines

Do you feel you spend too much money at the pharmacy every month? Have you had to miss a trip to the pharmacy because of another pressing issue? Have you returned home empty-handed because your pharmacist didn’t stock the medicines you were prescribed?

We have all answered ‘Yes’ to at least one of these questions at some point in our lives. At Klinikals, we asked ourselves what we can do to avoid said problems.

Here’s what we came up with:

Medicines are an essential commodity and people need easy access to them. It is as simple as that. So we, at Klinikals, created a healthcare marketplace where you can order your medicines through a mobile application or a phone call. You can select the medicines you need, choose from hundreds of trusted pharmacies, get the best price, and have them delivered to your doorstep while you focus on other things. How’s that for accessibility?

In addition, we follow certain guidelines for your safety. You will have to upload a valid prescription while placing your order. A certified pharmacist at Klinikals will inspect your prescription and approve your purchase.

All you have to do next is sit back and wait.

Once you’ve downloaded the app and registered, ordering medicines is a breeze!

It is that easy! It only takes few minutes to complete your order and you can do this without having to step out from the comfort of your home. You can expect your medicines to be delivered within 4 hours. If your medicines aren’t available at the pharmacy of your choice we will ensure the medicines are obtained from our network of trusted pharmacies and delivered to you as soon as possible. We guarantee 100% fulfilment on your order.

In our efforts to make essential healthcare like medicines more accessible we realized the importance of pharmacists and their pharmacies in the community. To help these trusted healthcare providers, Klinikals created an online healthcare platform that will enable pharmacists to reach their customers and create an experience that is best in class in the industry. Because accessibility means bringing both sides closer – the customer and the healthcare provider.

Convinced? See for yourselves how ordering medicines are easier, smarter, and cost-efficient on Klinikals!

Download the app at bit.ly/KlinikalsApp

Or call us on our toll-free number on 1800-1212172

Or WhatsApp us on 87544 12172

7 Easy Steps to Avoid Back Pain, Stay Active, and De-Stress While at Work.

If you are here because of back pain, you are more likely to have a desk job than not. Four in five people experience back pain at some point in their lives due to them having to hunch over computers for long periods of time every single day.

Sitting in the same place is bad for your spine and that’s not all, it has serious effects on your physical and mental health.

Okay, you might want to accuse us of scaremongering here but the truth is – the desk job is a hazardous business! Sitting or more precisely being sedentary for long periods of time are more dangerous than sky-diving or mountain climbing.

Here’s another truth – a few simple changes in the way you work can help the dangers of the office chair disappear.

  1. Keep your head straight

Chin up. This is the best way to put as less strain on your neck and spine as possible. Focus on aligning your line of sight as straight as you can while looking at your screen.

2. Pick the right chair

Be choosy. Go for a chair that feels comfortable but has a sturdy enough back rest to give you enough support. Yes, we hear you, stylish furnishing is important but it is second place to the happiness of going home without a hurting back.

3. Breathe

Take deep lungfuls of air and move your belly while you’re at it. This engages your core muscles and provides the added benefit of keeping your mind relaxed. It also keeps you alive.

4. Keep your feet on the ground

Yes. This timeless piece of philosophical advice does wonders for your knees and joints as well. Keeping your feet planted on the ground and shoulder-width apart reduces the tension on your knees and ankles thereby improving your posture.

5. Go for a walk

Get up every 20 minutes, go for a walk, talk to your colleagues, and have a glass of water. Movement is the key to engage your muscles and relieve your back from being frozen in one position. It’s also a great way to destress, stay up-to-date on the office gossip, and keeps your heart pumping more blood.

6. Stretch

Perform stretches every now and then to keep yourself refreshed and to take the strain off your legs, spine, shoulders, and neck. Rotate your arms and neck, touch your toes, and reach for the sky (stand on your toes). This should help you stay flexible and relaxed.

7. Don’t strain your eyes

Try not to squint; it’s better to lean forward while trying to reach the screen or the keyboard. Most of the time, believe it or not, we forget to blink enough. Blinking, drastically decreases while we’re focusing on something like a TV screen or reading a book. This strains your eyes and leads to dry eyes. The solution is to be more mindful of your eyes when performing a task.

These are small steps you can take to stay active. Turning these into regular habits can also help you keep stress at bay and improve productivity. Remember, you can only work as well as your mind and body allows you to!

Getting Better Care is the Need of the Hour

Almost one billion people around the world have no access to healthcare – care which could mean the difference between life and death. Furthermore, hundreds of millions are forced into poverty annually by the cost of accessing their local healthcare services. Affordable, effective, and efficient healthcare services are the need of the hour.

Closer to home, in India, public healthcare is free for those below the poverty line. But more and more people seem to be relying on private rather than public healthcare in spite of the former’s higher costs. Statistics compiled from the National Sample Survey (NSS) Rounds in 2014 show the change in the percentages of hospitalised cases in public and private hospitals. 

Is Self medication a possible life threat?

It is a question that has been in debate for a very long time ever since allopathic medicine started dominating the medical world. India is a country known for its Ayurvedic and Siddha treatments using natural medicinal plants which were often homemade. So the basic question that might arise in the mind of a common Indian would be ‘When I have the basic knowledge to treat my own ailment, why should I waste my time and money consulting a doctor?’

Reasons for Self-medication:

Various studies had been conducted across India about self-medication among the general public and a recent survey shows us that around 52% of Indians self-medicate. Self-medication is influenced by various factors depending upon the location and the distribution of the demography. In the rural area, it is mainly due to the unavailability of the facilities and doctors. It is quite appalling to know that there is only one government doctor for every 11,528 people and one doctor for every 1,681 people. This proportion may seem satisfactory considering India’s population but the real problem arises when most of these doctors decide to practice in cities rather than serving in the rural area. But, the scenario with the urban population is entirely different, besides having all the facilities and options to consult a doctor people still tend to self-medicate. The reason for this is mainly lack of awareness about the side effects that any drug can cause if taken at wrong dosage level.

Lack of time, unavailability of doctor’s appointment and inessential consultation for episodic illness are some of the common excuses given by educated people for self-medication. Whereas limited visitor’s time in the OPD of government hospitals, quite high consultation fees in private clinics, lack of insurance coverage for consultation are some major shortcomings in our health system that lead to self-medication in economically weaker people.

How reliable is your source?

With increasing web users and volume of data on the Internet, all the information has now become an open source for anyone to access. This might be considered as a boon in many fields but with regards to the healthcare sector, it is often considered as a disadvantage. At present, almost all information about medicine or a disease can be read from thousand websites available online but the reliability is always questionable. Apart from online sources, people tend to buy medicine from the suggestions given by friends, family, medical students, and pharmacy’s sales person. Though it is advisable to buy OTC medicine directly from the pharmacy, no one actually checks whether the person standing in the medical shop is a pharmacist. The old prescription is also found to be one of the major sources of the self-medication but it’s often forgotten that any prescription can be used only once unless or until doctor specifically mention that it can be used for a particular period or until next review. The reason for this is, microbes that cause disease in our body may get resistance to certain medication or due to change in our food habits and other external factors certain drug may stop working for a particular person. It is always advisable not to use the old prescription and an unethical practice for a pharmacist to give you medicines based on expired prescription.

A possible life threat:

Even paracetamol, the most common drug bought over the counter without prescription is proven to cause kidney damage if taken for a very long period and poisonous when overdosed. Almost all drugs available in the market at present are proven to cause many known side effects if not taken as per physician’s advice. Before prescribing any medicine for common cold or fever, a doctor will check the weight, age and surface area of the patient to calculate the dose; look patient’s current and past medication history and also check the vital signs to make sure that drug is suitable for that particular patient. If multiple ailments are diagnosed, the doctor will also make sure that the drugs prescribed by him will not lead to contraindication and gives diet suggestions to avoid drug interactions. Certain studies across the globe have also proved that self-medication can be beneficial to some extent but mostly they are in the favor of the system. Better use of physicians and pharmacists skills, reduced burden for government due to health expenditure linked to treatment of minor health condition, economic benefits for both patients and the government, availability of doctor’s time for emergency case rather than treating minor ailments are some the claimed benefits of Self-medication but it hardly compensate for the demerits of self-medication. Bacterial resistance, dependence, digestive bleeding, hypersensitivity reaction, drug withdrawal symptom are some of the serious health risk involved in self-medication. There may be a lot of information available over the internet for self-medication but when it comes to a serious thing like health there shouldn’t be any doubt or second thoughts. Awareness and education about the demerits of self-medication in modern day medicine can only help reduce self-medication.

Consult a registered pharmacist on Klinikals if you have any doubt about any medicines.