Home > U Matter E-Mail this page || Print this page

Stress Out

Stress 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

The 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.

  1. 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 15 times.
  2. 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 exercise.
  3. 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.
  4. 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.
  5. 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 relax.
  6. 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.
  7. 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 direction.
  8. 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 direction.

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, don’t 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 Batra’s Positive Health Clinic Ltd, and can be contacted at help@positivehealthclinic.com)