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How to Keep Work Stress from Taking Over Your Life

How to Keep Work Stress from Taking Over Your Life

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In today’s fast-paced and competitive world, work stress has become an all-too-common problem that affects individuals across various professions and industries. The constant pressure, deadlines, and responsibilities can take a toll on our mental and physical well-being. However, it’s essential to find effective ways to reduce work stress and prevent it from overpowering our lives. In this article, we will explore practical strategies and stress relievers to help you maintain a healthy work-life balance and regain control over your well-being.

Understand the Causes of Work Stress

To effectively manage work stress, it’s crucial to identify its root causes. Some common sources of workplace stress include excessive workload, unrealistic deadlines, lack of control, poor communication, and conflicts with colleagues. By recognising these triggers, you can address them proactively and find suitable solutions.

Engaging actively in stress relieving activities can help in reducing your stress level
Understand the cause of work stress to can help to reduce stress

Prioritise and Delegate Tasks

One of the major contributors to work stress is feeling overwhelmed by an ever-growing to-do list. To combat this, prioritise your tasks based on their urgency and importance. Break them down into manageable segments and delegate responsibilities when possible. Effective delegation not only lightens your workload but also empowers your team members and fosters a collaborative work environment.

Establish Healthy Boundaries

In the age of technology, it’s easy to be constantly connected to work, blurring the lines between personal and professional life. Establishing clear boundaries is essential to prevent work stress from seeping into your personal time. Define specific hours for work-related activities and resist the temptation to check emails or work on tasks outside those designated hours. Disconnecting from work during your personal time allows you to recharge and focus on other aspects of your life.

Establish healthy boundaries with family and work can leads to good way of reducing stress.
Practicing time management is a ideal method to reduce stress

Practice Time Management

Poor time management can significantly contribute to work stress. Utilise time management techniques, such as the Pomodoro Technique, to improve productivity and reduce stress. Break your work into small, focused intervals with short breaks in between. This approach helps maintain concentration, prevents burnout, and enhances overall efficiency.

Nurture a Supportive Network

Building a strong support system at work is vital for combating stress. Seek out colleagues or mentors whom you trust and can confide in. Engage in open and honest conversations about work pressures, and together, brainstorm solutions or coping mechanisms. Sharing experiences and seeking support can provide fresh perspectives, validate your feelings, and alleviate work stress.

Engage in Stress-Relieving Activities

Find activities outside of work that help you unwind and alleviate stress. Regular exercise, such as yoga, running, or swimming, has been proven to reduce stress levels and promote overall well-being. Additionally, practising mindfulness and meditation can help calm the mind and improve focus. Explore hobbies or activities that bring you joy and provide a much-needed respite from work pressure.

Foster a Positive Work Environment

Creating a positive work environment can significantly impact stress levels. Encourage open communication, collaboration, and recognition of achievements within your team. Supportive relationships and a sense of belonging foster a healthier work atmosphere, reduce stress, and increase job satisfaction. Consider organising team-building activities or implementing stress management programs to foster a positive workplace culture.

Fostering a positive work environment is a good method to eliminate work stress
When you feel it is necessary it is okay to seek professional help.

Seeking Professional Help when Necessary

If work stress becomes overwhelming and starts to affect your overall well-being, don’t hesitate to seek professional help. A therapist or counsellor can provide guidance and support in managing stress and developing coping mechanisms specific to your situation. Remember, seeking help is a sign of strength and a proactive step toward regaining control over your life, and this can be done from the comfort of your home via oDoc.

Work stress is a pervasive issue that affects many individuals, but it doesn’t have to dominate your life. By understanding the causes of work stress, prioritising tasks, setting boundaries, and engaging in stress-relieving activities, you can regain control over your well-being and maintain a healthy work-life balance. Foster a positive work environment, nurture a supportive network, and seek professional help. Remember, your mental and physical well-being should always be a priority, and with the right strategies, you can keep work stress from taking over your life.

 

Sources

How To Handle Work Stress and Burnout.” Cleveland Clinic Health Essentials, 10 January 2023, https://health.clevelandclinic.org/work-stress-and-burnout/

Workplace Stress and Burnout: What Causes It and What Organizations Can Do To Help.” WebMD Health Services, 30 August 2022, https://www.webmdhealthservices.com/blog/workplace-stress-and-burnout-what-causes-it-and-what-organizations-can-do-to-help/

How to Recover from Work Stress, According to Science.” Harvard Business Review, 5 July 2022, https://hbr.org/2022/07/how-to-recover-from-work-stress-according-to-science

 

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Hypertension: Everything You Need to Know

Hypertension: Everything You Need to Know

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Hypertension, commonly known as high blood pressure, is a chronic medical condition that affects a significant portion of the global population. Despite its prevalence, many individuals remain unaware of hypertension’s potential dangers. In this comprehensive guide, we will delve into the various aspects of hypertension, including its symptoms, risk factors, and prevention, and shed light on this silent but severe health concern.

Fact check: According to WHO, 26.2% of Sri Lanka’s adult population has hypertension.

Understanding Hypertension

Hypertension is characterised by consistently elevated blood pressure levels, specifically when the systolic pressure exceeds 130 mmHg and/or the diastolic pressure surpasses 80 mmHg. Blood pressure is a measurement of the force exerted by the blood against the walls of the arteries as it flows through them.

Symptoms of Hypertension

One of the reasons hypertension is often referred to as the “silent killer” is that it rarely presents noticeable symptoms in its early stages. However, as the condition progresses, some individuals may experience frequent headaches, dizziness, blurred vision, fatigue, chest pain, difficulty breathing, and irregular heartbeat. It’s crucial to be aware of these warning signs and seek medical attention if they arise.

Symptoms of hypertension

Risk Factors

Understanding the risk factors associated with hypertension is essential for prevention and early detection. Several factors can contribute to the development of high blood pressure:

  1. Genetic Predisposition: A family history of hypertension increases the likelihood of developing the condition.
  2. Unhealthy Lifestyle Choices: Poor diet, excessive salt consumption, lack of physical activity, obesity, smoking, and excessive alcohol consumption can all contribute to high blood pressure.
  3. Underlying Medical Conditions: Certain medical conditions, such as diabetes, kidney disease, and sleep apnea, can increase the risk of hypertension.
  4. Age: The risk of hypertension increases as blood vessels lose their elasticity over time.
  5. Stress: Chronic stress can lead to high blood pressure, so managing stress is crucial.

Prevention of Hypertension

While some risk factors for hypertension, such as genetics, cannot be modified, adopting a healthy lifestyle can significantly reduce the likelihood of developing the condition. Here are some preventive measures to consider:

  1. Maintain a Balanced Diet: Focus on consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Limit your intake of saturated fats, cholesterol, and sodium.
  2. Regular Exercise: Engage in moderate aerobic exercise, such as brisk walking, swimming, or cycling, for at least 150 minutes per week. Incorporate strength training exercises to build muscle and improve cardiovascular health.
  3. Limit Alcohol and Tobacco: Minimise alcohol consumption and avoid tobacco products altogether. Both substances can raise blood pressure and contribute to other health complications.
  4. Stress Management: Practise stress-reducing techniques like deep breathing exercises, meditation, yoga, or engaging in hobbies to manage stress levels effectively.
  5. Maintain a Healthy Weight: Achieve and maintain a healthy body weight through a balanced diet and regular exercise. Losing excess weight can significantly lower blood pressure.

Hypertension is a prevalent medical condition that requires attention and proactive management. By understanding the symptoms, risk factors, and prevention measures associated with hypertension, individuals can take proactive steps to maintain optimal blood pressure levels and reduce the risk of associated health complications. Early detection, regular monitoring, and healthy lifestyle choices are key to managing hypertension effectively and promoting overall well-being.

If you suspect you have hypertension, it’s advised to speak to your primary care physician and you can do this with just a few taps via the oDoc app!

 

Sources

Hypertension.” World Health Organization (WHO), 16 March 2023, https://www.who.int/news-room/fact-sheets/detail/hypertension.

High Blood Pressure Symptoms and Causes | cdc.gov.” Centers for Disease Control and Prevention,

https://www.cdc.gov/bloodpressure/about.htm

High blood pressure (hypertension) – Symptoms and causes.” Mayo Clinic, 15 September 2022, https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410

 

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Understanding Borderline Personality Disorder: Symptoms, Causes, and Treatment Options

Understanding Borderline Personality Disorder: Symptoms, Causes, and Treatment.

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Borderline Personality Disorder (BPD) is a mental health disorder characterised by instability in mood, behaviour, and relationships. People with BPD experience intense and frequent mood swings, and their self-image and interpersonal relationships are often unstable and erratic. This article will discuss the symptoms, causes, diagnosis, and treatment of Borderline Personality Disorder.

Symptoms of Borderline Personality Disorder

The symptoms of BPD can vary, but they often include emotional instability, impulsive behaviour, fear of abandonment, and an unstable self-image. People with BPD may also have difficulty managing anger, suffer from anxiety and depression, and engage in self-destructive behaviours such as substance abuse, gambling, and risky sexual behaviour.

Individuals with BPD often experience a deep fear of abandonment and may go to great lengths to avoid being alone. This fear of abandonment can manifest in various ways, including clinginess, desperation, or anger when their loved ones don’t meet their expectations. In addition, individuals with BPD often have a distorted self-image and may feel they don’t know who they are. They may change their goals, values, and opinions frequently and have difficulty maintaining stable relationships.

Persons with Borderline Personality Disorder have distorted self-image
Individuals with Borderline Personality Disorder may change their goals, values, and opinions frequently and have difficulty maintaining stable relationships.

Causes of Borderline Personality Disorder

The exact causes of BPD are not well understood, but it is believed that a combination of biological and environmental factors can contribute to the development of the disorder. Some research suggests that genetic factors may be involved, as individuals with a family history of BPD are likely to develop the condition. Other potential risk factors for BPD include early trauma, neglect, and emotional or physical abuse.

Diagnosis and Treatment

Diagnosing BPD can be challenging, as the symptoms can overlap with other mental health disorders. However, mental health professionals use specific diagnostic criteria outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) to diagnose. In addition to clinical evaluation, screening tools such as the McLean Screening Instrument for Borderline Personality Disorder and the Personality Assessment Inventory are commonly used to assess BPD symptoms.

There is no known cure for BPD, but treatment can help individuals manage their symptoms and improve their quality of life. Treatment typically involves a combination of medication and psychotherapy. Antidepressants, mood stabilisers, and antipsychotics may be prescribed to help manage symptoms such as anxiety, depression, and mood swings. Psychotherapy, such as Cognitive Behavioral Therapy (CBT) or Dialectical Behavior Therapy (DBT), can help individuals learn coping skills, emotional regulation, and interpersonal skills.

DBT is a specific type of psychotherapy that was developed specifically for individuals with BPD. DBT focuses on mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. This type of therapy has been shown to be effective in reducing suicidal behavior, self-harm, and hospitalizations.

Supporting someone with Borderline Personal Disorder may involve setting limits, being patient, and encouraging them to seek professional help.
Living with someone who has Borderline Personality Disorder can be challenging

Living with someone with Borderline Personality Disorder

Living with someone who has BPD can be challenging. It is important to remember that the symptoms of BPD are not a personal attack on you, and it is essential to maintain healthy boundaries and take care of yourself. Supporting someone with BPD may involve setting limits, being patient, and encouraging them to seek professional help.

Caregivers of individuals with BPD may also benefit from therapy and support groups. It is important to remember that you are not alone, and there are resources available to help you cope.

Borderline Personality Disorder can be a challenging disorder to live with, but with proper treatment and support, individuals with BPD can lead fulfilling lives. The key to managing BPD symptoms is to seek professional help and engage in therapy. Medication can also help to manage symptoms such as depression and anxiety. It is essential for caregivers and loved ones to be patient and supportive and to seek their own support when needed. 

If you or someone you know is experiencing symptoms of borderline personality disorder (BPD), you can start by consulting a psychiatrist or a clinical psychologist from the comfort of your home via the oDoc app. 

 

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Panic Attack vs. Anxiety Attack: Symptoms, Causes, and Treatment Options

Panic Attack vs. Anxiety Attack: Everything you need to know.

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Anxiety and panic attacks are mental health conditions that can cause significant distress and interfere with daily life. While the two terms are often used interchangeably, there are essential differences between the two. Understanding the difference between a panic attack and an anxiety attack is necessary to receive the appropriate treatment and manage symptoms effectively.

What are Panic Attacks?

A panic attack is a sudden and intense episode of fear or anxiety that often occurs without warning. The symptoms can be physical or psychological and may include rapid heartbeat, chest pain, sweating, shaking, and feelings of impending doom. Panic attacks can be triggered by a specific situation or can occur unexpectedly. Some common causes of panic attacks include genetics, brain chemistry, and traumatic experiences.

A panic attack is a sudden and intense episode of fear or anxiety that often occurs without warning.

What are Anxiety Attacks?

Anxiety attacks, also known as anxiety episodes or disorders, are episodes of intense fear or worry often related to a specific situation or object. Unlike panic attacks, anxiety attacks can develop gradually. They may be accompanied by physical symptoms such as nausea, dizziness, or shortness of breath. Common causes of anxiety attacks include stress, trauma, and underlying medical conditions.

anxiety episodes or disorders, are episodes of intense fear or worry often related to a specific situation or object.

Panic Attack vs. Anxiety Attack: What's the Difference?

While panic attacks and anxiety attacks share some similarities, there are also key differences between the two. Some of the main differences include the following:

  • Panic attacks often occur suddenly and without warning. In contrast, anxiety attacks can develop gradually and may be related to a specific trigger.
  • The symptoms of panic attacks tend to be more intense. They may include physical symptoms such as chest pain or palpitations. In contrast, anxiety attacks may accompany physical symptoms but tend to focus more on psychological symptoms like excessive worry or fear.
  • Panic attacks tend to be shorter, typically lasting 5-20 minutes, while anxiety attacks may last longer.
  • Panic attacks often feel like a sudden wave of terror. In contrast, anxiety attacks tend to feel more like a persistent feeling of unease or nervousness.

It is important to note that while panic and anxiety attacks have distinct differences, they can also occur together and may indicate an underlying anxiety disorder.

Managing Panic Attacks and Anxiety Attacks

Several self-help techniques and professional treatment options are available for managing panic attacks and anxiety attacks. Some self-help techniques include deep breathing exercises, progressive muscle relaxation, and mindfulness meditation. It is also essential to identify and avoid triggers and make lifestyle changes such as regular exercise, eating a healthy diet, and getting enough sleep.

Professional treatment options may include psychotherapy, medication, or a combination of both. Cognitive-behavioural therapy (CBT) is common for panic attacks and anxiety attacks. It can be effective in helping individuals identify and change negative thought patterns and behaviours.

Several self-help techniques and professional treatment options are available for managing panic attacks and anxiety attacks.

In summary, panic attacks and anxiety attacks are severe mental health conditions that can cause significant distress and interfere with daily life. Understanding the difference between the two is essential for receiving appropriate treatment and managing symptoms effectively. It is also important to seek professional help and lifestyle changes to manage symptoms and improve overall well-being. You can talk to one of our psychologists or therapists via the oDoc app in the most convenient way possible. Download the oDoc app here: 

Sources:

Emotional Health: Why It’s as Important as Physical Health. https://www.healthline.com/health/emotional-health

Panic Attack vs. Anxiety Attack: What’s the Difference? – Healthline. https://www.healthline.com/health/panic-attack-vs-anxiety-attack

Anxiety Attacks and Anxiety Disorder https://www.helpguide.org/articles/anxiety/anxiety-disorders-and-anxiety-attacks.htm

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Tired of the Blues? It Might Be a Clue for Depression.

Tired of the Blues? It Might Be a Clue for Depression.

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Everyone feels the blues at several points in their life. In fact, feeling sad is a normal human reaction. At the same time, it’s normal to be asking yourself if you’re just sad or depressed. Both essentially mean that you are feeling down and gloomy. Having said that, there’s a defining factor that separates general sadness from depression. 

What is Depression? How is Depression different from Sadness?

Depression is a form of chronic sadness that doesn’t last a day or two but weeks, months, years or even lifetime. With depression, you feel sad, hopeless and worthless along with other physical and mental symptoms. And if left untreated, it can creep into your life and affect your daily activities. Therefore, you’d not be able to function normally. Plus, this overwhelming feeling of darkness can drain the joy out of activities that you once liked. 

Symptoms of Depression

The signs of depression differ from one person to another. Keep in mind that the below symptoms are common human reactions. It’s important to identify with depression depending on how many of these signs you identify with and how long they last. 

Feelings of hopelessness: This will make you think that nothing will get better, and you may feel like you’re stuck in a rut. 

Loss of interest in daily activities: The hobbies, social activities or even your most beloved passion may feel like a burden. The spark isn’t there anymore.  

Changes in appetite: You will see a significant drop or gain in weight. Think of a change of more than 5% of body weight in a month. This is because you don’t feel like eating or you’re coping by eating. 

Shifts in sleep schedule: You either can’t fall asleep (insomnia) or oversleeping.

Adverse mood: You’re constantly feeling irritated, restless or even violent. All in all, everyone gets on your nerves and you always look and feel like you got up on the wrong side of the bed. 

Loss of energy: You are always tired and drained of energy. You are moving and talking slowly. Even the smallest tasks take a lot of time. 

Low self-esteem: “Stop blaming yourself” is what you hear everyone say to you because that’s all you do. You are too hard on yourself for everything and there’s a constant feeling of guilt even when you do nothing wrong. 

Clumsy behavior: You do things recklessly whether it’s driving or spending. 

Low Concentration: You have trouble focusing, making definite decisions, or even remembering things. 

Sudden aches and pains: There might be an increase in unexplained physical ailments such as headaches, back pain, aching muscles, and stomach pain.

These are the Symptoms-of-depression

Types of Depression

There are different folds of depression that can affect people at various stages of life. Being aware helps to understand any signs of depression better. 

Major Depressive Disorder: Symptoms that affect daily life and can impact you being your usual self. 

Persistent Depressive Disorder: Symptoms that can last for over two years even though symptoms aren’t intense like with Major Depressive Disorder. 

Manic Depression: The common negative depression symptoms that alternate with extreme sparks of joy or euphoria. 

Depressive Psychosis: Symptoms include hallucinations and losing complete touch with reality.  

Postpartum Depression: New mothers can develop a form of depression with mood swings, sleep troubles and anxiety. This usually begins within two to three after delivery and can last up to two weeks. Having said that, it can take as long as a year to show symptoms after childbirth. This is one of the most severe forms of depression, yet it’s often overlooked by many. 

Premenstrual Dysphoric Disorder: This is triggered by menstrual cycles and hormonal changes.

Seasonal Depression: The symptoms worsen depending on different weather conditions. This is mostly common around the colder months. 

Atypical Depression: When there are positive events happening in life, this disappears. However, the moment something makes a wrong turn, this returns. 

Situational Depression: This is a result of something specific such as loss of a loved one, heartbreak, illnesses, etc. And usually, even if these external factors resolve, the depression you developed due to it may not.

Taking Care of Yourself – Managing Depression

One of the worst sides of depression is the feeling that you are all alone in this. Remember, you are not alone.  We are all rooting for you. At this day and age, there is a combination of oral, behavioral treatments readily available to treat and it’s all going to be okay. Meanwhile, here are ways to take care of your mind, body and soul at all times. 

  • At least 30 minutes of physical activity. 
  • Maintaining a healthy sleep schedule. 
  • Consuming healthy meals on the regular. 
  • Staying hydrated, always.
  • Performing your best without pushing too hard. 
  • Connecting with like-minded people and learning from differences. 
  • Avoiding using alcohol, nicotine, or drugs, including medications not prescribed for you.

If you doubt you have depression, no matter how busy you are, get help today. You can talk to one of our psychologists or therapists via the oDoc app in the most convenient way possible. Download the oDoc app here: 

Sources:

  • Cleveland Clinic
  • CDC

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