Stress management home therapy

1. Dr. Suresh Kumar
Murugesan PhD
Stress Management - Home
Therapy
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2. Disclaimer ● This presentation is prepared for learning
purpose only and all the images used in
this presentation are taken from google
image search.
● Due recognition was given to all the
material collected from the various
sources.
● Any name or reference is missed kindly
bring it to the notice of the presenter for
inclusion.
● Email - sureshkumar800@yahoo.com
Thank you
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3. Stress
Ours mind and body’s response to a real or imagined threat, event or change
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4. Therapy
treatment to help or cure a mental or physical illness, usually without drugs or
medical operations.
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5. Home Therapy
treatment to help or cure a mental or physical illness at home
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6. Stress Management -
Home Therapy
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7. Spend time with
friends and
family
Social support from friends and family can help us get through
stressful times.
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8. Talking with family
members & friend
helps relieve stress
and provide a more
positive perspective
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9. Friend Network
and Stress
Being part of a friend network gives us a sense of belonging and
self-worth, which can help us in tough times.
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10. Tend and befriend One study found that for women in particular, spending time with
friends and children helps release oxytocin, a natural stress
reliever.
This effect is called “tend and befriend,” and is the opposite of
the fight-or-flight response
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11. Social connection Many study found that men and women with the fewest social
connections were more likely to suffer from Stress, depression
and anxiety
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12. Strong ties Having strong social ties may help us get through stressful times
and lower our risk of stress and anxiety.
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13. Practice Yoga Yoga has become a popular method of stress relief and exercise
among all age groups.
While yoga styles differ, most share a common goal — to
join/connect our body and mind.
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14. Yoga ease stress and anxiety
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15. Yoga
Yoga primarily does this by increasing body and breath awareness.
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16. Yoga
Some studies have examined yoga’s effect on mental health. Overall, research
has found that yoga can enhance mood and may even be as effective as
antidepressant drugs at treating Stress, depression and anxiety
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17. Yoga
In general, the benefit of yoga for stress and anxiety seems to be related to its
effect on our nervous system and stress response.
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18. Yoga and Cortisol
It may help lower cortisol levels, blood pressure and heart rate and increase
gamma-aminobutyric acid (GABA), a neurotransmitter that is lowered in mood
disorders.
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19. Yoga
Yoga is widely used for stress reduction. It may help lower stress hormone
levels and blood pressure.
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20. Mindfulness
Mindfulness describes practices that anchor us to the present moment.
It can help combat the stress and anxiety-inducing effects of negative thinking
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21. Practice meditation to reduce stress and have
peace of mind
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22. Mindfulness
There are several methods for increasing mindfulness, including mindfulness-
based cognitive therapy, mindfulness-based stress reduction, yoga and
meditation.
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23. Mindfulness
A recent study in college students suggested that mindfulness may help
increase self-esteem, which in turn lessens symptoms of stress, anxiety and
depression
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24. Mindfulness
Mindfulness practices can help lower symptoms of Stress, anxiety and
depression.
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25. Good sleep help to cope stress
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26. Food
supplements
Several supplements promote stress and anxiety reduction.
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27. Healthy eating - vegetables, fruits, whole grains
and fish help to manage stress
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28. Supplements
Certain supplements can reduce stress and anxiety, including ashwagandha,
omega-3 fatty acids, green tea and lemon balm.
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29. Omega-3 fatty acids
One study showed that medical students who received omega-3 supplements
experienced a 20% reduction in anxiety symptoms
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30. Ashwagandha
Ashwagandha is an herb used in Ayurvedic medicine to treat stress and
anxiety. Several studies suggest that it’s effective
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31. Green tea
Green tea contains many polyphenol antioxidants which provide health
benefits. It may lower stress and anxiety by increasing serotonin levels
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32. Brahmi ● Brahmi is well-known for reducing stress.
● It is known to decrease the levels of cortisol, the stress
hormone.
● This herb counteracts the effects of stress by regulating
hormones involved with the stress response.
● It further enhances your concentration power, revitalizing
the brain cells leaving a soothing effect on the nervous
system.
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33. Bhringaraj
Bhringaraj tea helps in detoxifying the body and energizing our brain by
consistently supplying oxygen to them and increasing blood circulation.
The calming effects of the tea will leave our mind and body relaxed.
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34. Jatamasi (சடாமாஞ்சி)
● Jatamasi or Spikenard is an anti-stress and anti-fatigue herb.
● The roots of Jatamasi are the primary medicinal parts of the plant that
have therapeutic effects on our stressed mind.
● These roots keep our mind and body free of toxins and blockages and further
provides as sense of stability, allowing our brain to function properly.
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35. Acorus calamus
(வசம்பு)
The magical root of this herb has a reliever action over various
mental disorders.
Its calmative properties help us sleep better and calm an
anxious mind.
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36. Dark chocolate ● Chocolate may be able to lower stress and improve mood.
● Experts aren’t sure how it achieves this, but it may be due
to its high tryptophan content.
● Tryptophan is a substance that the body uses to make
‘happy’ hormones like serotonin.
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37. Bananas Bananas contain plenty of vitamin B6, which may lower stress
and reduce tiredness.
Bananas are also a source of the feel-good hormone dopamine.
Our dopamine levels tend to drop when we’re stressed, so try
eating a banana to help balance our mood during stressful times.
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38. Water Levels of the stress hormone cortisol are higher when we’re
thirsty, so drink water throughout the day to prevent them from
spiking.
Most people should drink 6 to 8 glasses daily.
If we don’t really like the taste of water, try sparkling water or
adding a slice of lemon or lime.
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39. Passion flower
● Passion flower is a vine plant that can be taken as a tea or tablet.
● Some research suggests that it may reduce anxiety and insomnia by increasing levels of a
relaxing brain chemical called gamma aminobutyric acid (GABA).
● However, more research is needed to determine just how safe and effective passion flower is.
● Speak to a doctor before trying passion flower so that they can make sure it is safe for us to take.
● Don’t take more than the recommended dose of passion flower and avoid it if pregnant or
breastfeeding.
● Passion flower can cause drowsiness, dizziness and confusion, so don’t take it with sedatives.
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40. Complex
carbohydrates
● Eating carbohydrates triggers the release of the ‘happy’ chemical
serotonin.
● Complex carbohydrates are better for our stress levels than simple
carbohydrates because they take longer to digest.
● This helps to keep our blood sugar levels in check and provides a
steady supply of serotonin throughout the day.
● Base your meals on complex carbohydrates like wholegrain bread,
pasta, rice or oats.
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41. Vitamins for stress Some vitamins, like vitamin C, have stress-busting properties.
Simply add more citrus fruits like oranges, lemons or grapefruit to
our diet.
Certain B vitamins may also lower stress, so eat leafy green
vegetables, dairy foods and legumes (beans and pulses), which
are all good sources of B vitamins.
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42. Stress-relieving
essential oils
● Essential oils are a popular stress remedy.
● Lavender can promote relaxation and reduce symptoms of insomnia.
● Other essential oils with similar properties include neroli, lemongrass,
bergamot and yuzu.
● We can rub the oil into your skin after mixing it with a carrier oil, light a
stress-relieving candle or use a diffuser to fill our room with its scent.
● While the natural remedies suggested in this article can help to relieve
stress, always see a doctor if you are worried about your stress levels.
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43. Learn to say no Not all stressors are within our control, but some are.
Take control over the parts of our life that we can change and
are causing us stress.
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44. Say ‘No’ One way to do this may be to say “no” more often.
This is especially true if we find ourselves taking on more than
we can handle, as juggling many responsibilities can leave us
feeling overwhelmed.
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45. Say - No Being selective about what we take on — and saying no to
things that will unnecessarily add to our load — can reduce our
stress levels.
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46. No
Try not to take on more than we can handle.
Saying no is one way to control our stressors.
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47. Avoid alcohol or drug use to reduce stress
and anxiety
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48. Learn to avoid procrastination
Best way to take control of our stress is to stay on top of our priorities and stop
procrastinating.
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49. Procrastination
Procrastination can lead you to act reactively, leaving us scrambling to catch
up. This can cause stress, which negatively affects our health and sleep
quality
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50. Develop a routine to avoid stress
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51. Habit Get in the habit of making a to-do list organized by priority. Give
ourselves realistic deadlines and work our way down the list.
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52. Timing for act
Work on the things that need to get done today and give ourselves chunks of
uninterrupted time, as switching between tasks or multitasking can be stressful
itself.
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53. Prioritize
Prioritize what needs to get done and make time for it. Staying on top of your
to-do list can help ward off procrastination-related stress.
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54. Quit drinking caffeinated beverages
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55. Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks.
High doses can increase stress and anxiety
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56. Caffeine
High quantities of caffeine can increase stress and anxiety. However, people’s
sensitivity to caffeine can vary greatly.
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57. Write it down
One way to handle stress is to write things down.
While recording what we’re stressed about is one approach, another is jotting
down what we’re grateful for.
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58. Gratitude Gratitude may help relieve stress and anxiety by focusing our
thoughts on what’s positive in our life.
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59. Journaling
Keeping a journal can help relieve stress and anxiety, especially if we focus on
the positive.
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60. Using essential oils or burning a scented candle may help
reduce our feelings of stress and anxiety.
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61. Aromatherapy
Aromatherapy can help lower anxiety and stress. Light a candle or use
essential oils to benefit from calming scents.
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62. Exercise is a powerful stress reducer.
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63. Exercise Exercise is one of the most important things we can do to
combat stress.
It might seem contradictory, but putting physical stress on our
body through exercise can relieve mental stress.
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64. Exercise lowers our body’s stress
hormones — such as cortisol — in the
long run.
It also helps release endorphins, which
are chemicals that improve our mood
and act as natural painkillers.
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65. Walking and Jogging
Activities — such as walking or jogging — that involve repetitive movements of
large muscle groups can be particularly stress relieving
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66. Exercise and
Sleep
Exercise can also improve our sleep quality, which can be
negatively affected by stress and anxiety.
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67. Exercise and Confidence
When we exercise regularly, we may feel more competent and confident in our
body, which in turn promotes mental wellbeing.
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68. Exercise in different ways
Try to find an exercise routine or activity we enjoy, such as walking, dancing,
rock climbing or yoga.
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69. Chew gum For a super easy and quick stress reliever, try chewing a stick of
gum.
One study showed that people who chewed gum had a greater
sense of wellbeing and lower stress
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70. Chewing Gum One possible explanation is that chewing gum causes brain
waves similar to those of relaxed people. Another is that chewing
gum promotes blood flow to our brain.
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71. Chewing Gum One recent study found that stress relief was greatest when
people chewed more strongly
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72. Chewing Gum
According to several studies, chewing gum may help us relax. It may also
promote wellbeing and reduce stress.
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73. Laugh It’s hard to feel anxious when we’re laughing. It’s good for our
health, and there are a few ways it may help relieve stress:
● Relieving our stress response.
● Relieving tension by relaxing our muscles.
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74. Laugh
In the long term, laughter can also help improve our immune system and
mood.
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75. Laugh and Cancer Intervention
A study among people with cancer found that people in the laughter
intervention group experienced more stress relief than those who were simply
distracted
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76. Humour in Everyday
Find the humor in everyday life, spend time with funny friends or watch a
comedy show to help relieve stress.
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77. Cuddle Cuddling, kissing, hugging and sex can all help relieve stress
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78. Cuddle
Positive physical contact can help release oxytocin and lower cortisol.
This can help lower blood pressure and heart rate, both of which are physical
symptoms of stress.
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79. Cuddle
Interestingly, humans aren’t the only animals who cuddle for stress relief.
Chimpanzees also cuddle friends who are stressed
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80. Cuddle Positive touch from cuddling, hugging, kissing and sex may help
lower stress by releasing oxytocin and lowering blood pressure.
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81. Listen to
soothing music
Listening to music can have a very relaxing effect on the body.
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82. Instrumental Music
Slow-paced instrumental music can induce the relaxation response by helping
lower blood pressure and heart rate as well as stress hormones.
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83. Native Music
Some types of classical, Celtic, Native Indian music can be particularly
soothing, but simply listening to the music we enjoy is effective too
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84. Nature Sound Nature sounds can also be very calming. This is why they’re
often incorporated into relaxation and meditation music.
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85. Music
Listening to music we like can be a good way to relieve stress.
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86. Deep breathing Mental stress activates your sympathetic nervous system,
signaling your body to go into “fight-or-flight” mode.
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87. Deep breathing During this reaction, stress hormones are released and you
experience physical symptoms such as a faster heartbeat,
quicker breathing and constricted blood vessels.
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88. Deep breathing Deep breathing exercises can help activate your
parasympathetic nervous system, which controls the relaxation
response.
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89. Deep breathing There are several types of deep breathing exercises, including
diaphragmatic breathing, abdominal breathing, belly breathing
and paced respiration.
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90. Deep breathing The goal of deep breathing is to focus your awareness on your
breath, making it slower and deeper. When you breathe in
deeply through your nose, your lungs fully expand and your belly
rises.
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91. Deep breathing This helps slow your heart rate, allowing you to feel more
peaceful.
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92. Deep breathing Deep breathing activates the relaxation response. Multiple
methods can help you learn how to breathe deeply.
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93. Spend time with pet
Having a pet may help reduce stress and improve your mood.
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94. Pet at Home
Interacting with pets may help release oxytocin, a brain chemical that promotes a
positive mood
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95. Having a pet
Having a pet may also help relieve stress by giving you purpose, keeping you
active and providing companionship — all qualities that help reduce anxiety.
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96. Pet
Spending time with your pet is a relaxing, enjoyable way to reduce stress.
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97. Massage
Massage reduces stress and Anxiety
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98. Using positive self-talk or
affirmations for managing stress
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99. Engaging in a hobby,
such as cooking,
crafting, or gardening
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100. Eating will reduce stress
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101. Painting and art work reduces stress
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102. References
1. Dana Sparks. (2017, March 31).Home Remedies: Stress and anxiety.
https://newsnetwork.mayoclinic.org/discussion/home-remedies-stress-and-anxiety/
2. Kerri-Ann Jennings, (2018, August 28). 16 Simple Ways to Relieve Stress and Anxiety
https://www.healthline.com/nutrition/16-ways-relieve-stress-
anxiety#_noHeaderPrefixedContent
3. Zawn Villines. (2020, January 7). Natural remedies for anxiety and stress.
https://www.medicalnewstoday.com/articles/322396#natural-remedies-for-anxiety-and-stress
4. Michael W. Smith. (2020,November 24). Ways to Manage Stress.
https://www.webmd.com/balance/stress-management/stress-management#1
5. Florida Medical Clinic (2015, Aug 11). Home Remedies for Stress.
https://www.floridamedicalclinic.com/blog/home-remedies-for-stress/
6. Elizabeth Scott. (2020, January 08). Effective Stress Relievers for Your Life.
https://www.verywellmind.com/tips-to-reduce-stress-3145195
7. Nicole Dossantos. (2016, March 10). 7 Natural Remedies for Stress and Anxiety.
https://www.theactivetimes.com/fitness/n/7-natural-remedies-stress-and-anxiety
8. Live Healthily (2019, 19 November). 8 natural remedies for beating stress.
https://www.livehealthily.com/stress-relief/8-natural-remedies-for-beating-stress
9. Good Therapy. (2018, March 29). Getting Help for Stress.
https://www.goodtherapy.org/learn-about-therapy/issues/stress/get-help
10. Nicole Leatherman. (2019, November 04). 9 Natural Remedies for Stress and Anxiety.
https://chopra.com/articles/9-natural-remedies-for-stress-and-anxiety
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103. About us
● Dr.Suresh Kumar Murugesan
and Dr. Subasree are Founders
of Yellow Pond Counselling
Centre (International)
● They are specialised in Research
and Positive Psychology
● WhatsApp +91 975040 6463
email -
sureshkumar800@yahoo.com
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