is an inescapable part of modern life. You have to watch out
for this non-stop, never-let-up stress. Dr Mukesh Batra suggests
exercises to fight and conquer stress
JET age has given us many material comforts. Everything is
quicker, better and easier. But it is also unfortunate that
this life in the fast lane is taking a toll on young lives.
Unable to cope with the action a lot of young people are becoming
victims of a dreaded condition called stress.
A lot of you may not know that stress manifests itself in
many physical conditions like various hair loss disorders,
skin disorders like psoriasis, eczema and acne, hyperacidity,
irritable bowel syndrome, allergies and breathing disorders,
backache, depression and anxiety-related disorders.
If you come to a point where you feel that you cannot cope
with stress, take the help of a medical professional because
stress also shows itself in diseases, which if not treated
in time, can prove to be detrimental. Spend a little time
every day to do these simple and easy exercises. These exercises
will help you manage your stress better.
Sit cross-legged on the floor. Make sure that your back
is upright. Close your eyes and relax. Breathe in slowly
and deeply. Hold your breath for 10 seconds. Now exhale
slowly and completely. Breathe in again. Repeat this procedure
Sit on the floor with your back upright and your eyes closed.
Close your right nostril with your thumb. Breathe deeply
through your left nostril and hold your breath for 10 seconds.
Now close your left nostril with your index finger. Breathe
out slowly through the right nostril. Repeat this other
exercise with the other nostril. Do 10 repetitions of this
Sit on the floor with your back upright. Close your eyes.
Slowly rotate your neck in a clockwise direction. Repeat
this procedure 5 times. Now rotate your neck in the anti-clockwise
direction. Repeat this 5 times.
Lie down on your back with your hands on the sides, palms
facing upwards and your eyes closed. Lie still for a few
seconds. Now take a deep breath through both your nostrils
and hold your breath. Concentrate on your stomach while
breathing. Ensure that your stomach inflates when you breathe
in. Now exhale through your mouth making sure that your
stomach recedes. This not only helps you to relax, but also
tones your abdominal muscles. Continue
this exercise for at least three minutes.
Lie down on the floor with your eyes closed. Keep your hands
on your chest. Concentrate on each part of your body. Begin
with your mind. Feel your mind relax. Then go down to your
neck. Similarly, continue with each part of your body from
head to toe. This exercise done once a day will help you
Stand up straight with your hands at your side. Raise your
right arm horizontally and bring it to eye level. Do not
bend the elbow. Keep it in this position for a few seconds.
Bring the arm back to its original position. Do the same
activity with your left arm. Now raise both the arms horizontally
up to your eye level. Again, do not bend the elbows. Repeat
this exercise 5 times.
Stand up straight with hands at the sides of the body. Raise
your right arm horizontally and bring it to eye level. Rotate
your wrist in a clockwise direction. Repeat it 5 times.
Bring the arm back to its original position. Repeat the
procedure with your left wrist. Now perform the entire activity
by similarly rotating your wrists in the anti-clockwise
Sit in a chair with your back upright. Raise your leg up
to a 30 degree angle from the ground. Rotate the right foot
clockwise. Repeat it 5 times. Bring the leg to its original
position. Repeat the procedure with the left leg. Now raise
both the legs to a 30 degree angle from the ground and rotate
both feet clockwise. Repeat it 5 times. Bring back the legs
to the original position. Now repeat the entire procedure
from the beginning by rotating the feet in the anti-clockwise
If you have someone in your house who is suffering from stress,
make sure that you maintain a cordial atmosphere in the house.
Give this family member ample attention, love and care as
also pay heed to his/ her emotional needs. If you notice unusual
behaviour, dont hesitate to take professional help.
Whenever you feel tense or troubled, do something that will
help you to relax like reading a book, listening to music
or watching a funny movie.
(The author is chairman and managing director
of Dr Batras Positive Health Clinic Ltd, and can be
contacted at firstname.lastname@example.org)