How to manage stress amidst of corona outbreak?

As we all know Coronavirus disease (COVID-19) is an infectious disease that is caused by a newly discovered coronavirus. Most people infected with the COVID-19 virus experience mild to moderate respiratory illness and recover without requiring special treatment. Young children, older people and those with underlying medical problems like cardiovascular (heart) disease, diabetes, respiratory disease, and cancer are at higher risk to develop serious illness.

The best way to prevent and eradicate transmission is to be well informed about the COVID-19 virus, and follow the guidelines of WHO.

The COVID-19 virus spreads primarily through droplets of saliva or discharge from the nose when an infected person coughs or sneezes, so it’s important to practice Respiratory etiquette.

As of now, there is no specific vaccine for coronavirus disease which has been declared as a pandemic. Therefore, the government at various places is taking a much-needed preventive measure of social distancing (Lockdown). As a consequence of all this, there is an immense amount of stress and tension amongst people.

According to APA President, Bruce Schwartz, – “The stress and anxiety caused by the pandemic can and is having an effect on the physical and mental health of people”.

During this time it is important to do what we can to maintain self-care and manage stress.

So, how to manage stress during this corona lockdown?

While everybody is saying that it is likely to feel distressed in this environment of the pandemic, Hans Selye, the founder of stress theory states that environmental events trigger stress reactions by the way they are interpreted and the meanings they are assigned. This clearly means that we can deal with this tough time without getting distressed and ruining our mental health which will negatively affect the immunity of our body.

As we know stress is the process whereby an individual tends to perceive and respond to events that he/she appraises as overwhelming and threatening to his/her wellbeing. This brings us to the understanding that if we perceive and judge the events wherein we don’t ruminate about the negative outcomes and rather focus on what we can Do in the present moment to tackle current situation. That is if we focus every day on making that particular day fruitful, eventful, helpful and a contributor to our growth then we will have no time to think about the “what ifs ‘ and “shoulds” – the stress dwellers.

It is important to understand that focusing on what you cannot control is a huge waste of time that only makes us feel powerless and inadequate in front of our problems. This eventually makes the problem look like a huge threat that generates distress

As Roy Benett has rightly said, “Instead of worrying about you cannot control, shift your energy to what you can create”. Focus on what is around you and how can you make it better . Pay attention to channelizing your energy into creating something helpful. A threat tends to be viewed as less catastrophic if one believes that something can be done about it (Laxman & Folkman, 1984). And in this situation, all you have to do at present is follow the guidelines from the World Health Organization, Government of your state and take care of your health by adopting healthy habits rather than falling for false information or conspiracy theories. So kindly, verify every information from the WHO, CDC, and Government.

During times of stress, it is important to pay attention to your own needs and feelings. It essential to engage in healthy activities that you enjoy and find relaxing. Having said that, it is extremely important for you to know that you should not procrastinate about all your work that can be done staying indoors, avoid processed foods and addictions. Indulging daily into physical exercise (adequate body movements), breathing exercises and mediation are the best activities to inculcate for physical and mental health.

Avoid watching , reading or listening to the news that causes you to feel distressed. Seek information updates at specific times during the day once or twice. The constant stream of news and report about an outbreak can cause anyone to get worried.

Stay home and stay healthy till the lockdown ends 🙂

For any queries you can contact via snehalsingh156@gmail.com

Women and Stress

In literal sense, stress is our body’s response to the everyday’s events that take place in our life . we all experience stress in one or another form and it can be positive or negative .  Stress that motivates us to notable goals is positive and negative stress is the destructive one that takes tolls over our life which becomes harder to cope with. Stress can be explained as a feeling of physical and emotional tension.

Causes of stress in women:

Mostly men and women share same sources of stress such as relationship issues , financial issues , health ,etc. what makes it more difficult for women is the various roles that they take up and the fact that they feel obliged to excel at everything because of the society’s idea of a ideal women says so . Having said that, What everyone is failing to understand is that in this changed era when we talk about equality and women are no where less efficient than men ; they participate supporting their family in all the aspects such as care giving for children/elderly parents, kitchen , other house chores , work related responsibilities as well as social relationships and also financial contribution  and what most of the men are obliged to do is to make financial contribution . This exact problem is the main cause of overburdened stress on most of the females . While we are working on making  this world practice equality in literal sense , it is also important for us to understand that dealing with this present stress has to be on priority for healthy well being .

Let’s learn how to deal with stress .

Common signs of stress harming us are:

  • Mental and emotional : Negative thinking , lack of focus , mood swings ,irritability, frustration , aggression , anxiety , depression , not being able to make decisions , boredom , lack of interest in day to day life , etc
  • Physical : lack of proper sleep , overeating or under eating , skin problems , lack of energy , affected sex libido , upset stomach , misuse of drug and alcohol,etc.
  • Socio-occupational : Procrastinating over even the small tasks, unable to work like before , isolation , unhealthy relationships ,etc

According to science and statistics how has stress impacted women as compared to men so far ?

Obesity: As compared to men women are more prone to weight gain due to stress .

Bowel related problems: Stress can cause various bowel problems such as irritable bowel syndrome.

Heart problems:  increase in heart rate and blood pressure due to stress .

Headaches: Tension headaches have been reported more in women than men.

Menstrual problems: Premenstrual syndrome becomes more severe with the increasing levels of stress.

Pregnancy issues: Higher stress levels are linked with complicated pregnancy  and difficulty in conceiving .

How to manage stress:

Emotional: Express the emotions you feel and work towards positive emotions and most importantly healthy self-esteem.

Physical: Exercise and yoga help in releasing endorphins ( feel better hormone) . Practice relaxation techniques such as meditation or listening to relaxing music. Adopt healthy eatings habits and get enough sleep (7-8 hours).

Adopt positive outlook towards life , resilient attitude and realistic thinking .

Establish healthy boundaries in relationships and maintain only meaningful relations .

Stay in the present.

Some tips:

  • Accept change in life as challenge and opportunity rather than threat.
  • Accept what you cannot change and change whatever you can change, if you cannot change the situation then change your reaction towards it.
  • Be realistic with your goals and thinking and don’t entertain unrealistic expectations from others .
  • Develop healthy boundaries in your relationships. which means don’t accept any behavior or habits of others that is disrupting your mental peace or something  that they won’t accept from your end .
  • Add green leafy vegetables, fruits and specifically Mediterranean diet in your living with some time for exercise or yoga .
  • Thinking about past will trigger symptoms of depression and thinking about future will trigger anxiety so it better to think about the present and work on building up a healthy present and future

Reference:

Ciccarelli, Saundra K.; Meyer, Glenn k.; Published by Pearson Education Inc (2006)

IMPACT OF CHILDHOOD EXPERIENCES.

My interest in studying human behavior and extensive research has made me realize that children make their own meaning out of their experiences and the events that they witness which results in them building up their own internal map of the world and shapes their perception towards their relationship with themselves and others. To understand how this meaning-making and perception building during childhood affects adulthood I contacted Deena Margolin, LMFT.

Let us learn about it more in her words :

Have you ever paused to consider what makes you YOU? While our genetics perhaps limit who you CAN be, our experiences shape who you are NOW – especially your early life experiences. 

You see, as children, we depend on our parents to keep us safe, feed us, clothe us – and yet science shows us that later healthy emotional and relational development requires more than these basic needs.

Feeling seen and care for – such as someone taking interest in your inside experience, feeling physically and emotionally safe – such as the absence of physical and verbal abuse of family members and permission to express our true feelings and needs, and learning how to soothe and comfort ourselves when upset – tools for calming yourself when stressed – are so important to who we become – and how we later behave in future situations and relationships. 

Unfortunately, not all people receive safe, connected, and comforting care. The experiences we have with in our homes, with our mothers and fathers, can either nurture us to feel valuable, confident, and safe in relationships with others later, or – on the other hand – cause us to feel scared to speak up for our needs, hesitant to honestly express ourselves, scared to be authentic in relationship with others, and unsure of how to manage our own feelings. These ways of being and ways of relating to ourselves and others can lead to conditions like anxiety and depression, which should not be viewed as an illness, but rather a way of adapting to situations in which you may not have felt safe to be you or had caregivers that deeply cared about your inner experience. And these early experiences shape our brain structure and function, meaning it shapes how we perceive future experiences and interactions. This is the understanding that “hurt people later hurt people,” creating a generational pattern that is passed down. 

But don’t worry – there’s goods news! You can update your toolbox at any time in your life and break the cycle of hurt. Your brain is capable of changing throughout your life, and your mind becomes the vehicle for this change. Through intentional reflection, during which you notice the ways that you may not have felt safe, cared for or comforted when you needed it in childhood, you create a pathway for growth and healing. With this new understanding of early experiences, you now have the power to notice when a shadow from your early experiences are coming into present day experience. 

Reflection and self-understanding become the light that illuminates these shadows, giving you an opportunity and power to grow in the way you handle feeling unseen, scared, or stressed. In fact, take a moment to consider how you may sometimes handle feeling unseen, unsafe, or overwhelmed in not-so-helpful ways. Then, turn a gentle heart towards yourself, because you didn’t have a better tool on hand. And lastly, identify a better tool for the situation next time, and even imagine yourself using that new tool. This is how you update your toolbox, and this is how you change your brain so that you can live your happiest and healthiest life. ”

So what does all this mean? It certainly means that human development and behavior is indeed a complicated concept which is the outcome of our experiences and the way we perceive it.The beliefs we form in our childhood and teenage usually become our core beliefs and formulate the strong aspects of our personality. Though as soon as the individual develops awareness regarding his/her behavior it is possible to adopt healthy well being; it is very important to give children a trustworthy, non-violent and affectionate environment that is empathetic and non-judgemental. Otherwise, their personality,  ability to socialize, romantic relationships and self-confidence gets majorly affected.

For further guidance: connect via snehalsingh156@gmail.com OR DM  Psychologically.speaking

 

 

 

 

THE SELFISH REASONS TO FORGIVE.

Its been a more than a year since I counsel people and help them overcome the difficulties in their life . It used to be a difficult task to make people understand the importance of adopting a positive outlook towards life and forgiving the ones who have done wrong to them because neither can we change past not others. Only area we can successfully invest our efforts is our own self-growth. So, I decided to write on the same . It makes no sense in trying to change others who don’t want to change or are make any efforts for the same is because until and unless an individual develops an insight to understand his/her mistakes positive change is impossible because they lack the rationale to commit to good doings and improvising the mistakes.

Continue reading “THE SELFISH REASONS TO FORGIVE.”

Resolving trust issues in a relationship

Trust refers to the firm belief in the reliability, truth, ability or strength of someone . Trust issues can develop due to cheating partner , or something happened between you and people you are close to, rough or traumatic childhood, lack of parents participation and nurturance in your childhood,etc

Every relationship is based on trust. but at some point, in life there comes a time where we get confused and we feel like a wall is build between us and our partner . this wall is called trust issues. Mostly , every relationship goes through trust issues and insecurities but some of them find out ways to rebuild their trust and sustain their relationships. But constantly not having trust in a relationship can lead to major problems and feeling insecure can lead to trust issues so first thing you need to do is build your self esteem and do things that you enjoy on your own.

How to resolve trust issues in relationship?

Trust is built and maintained by small actions, gestures , understanding and acceptance over time. If trust begins to get affected or similar feeling develops then fear can take over leading to clouded judgement causing doubt and suspicion to grow.

After a certain period of time in a relationship your subconscious seeks answers for questions like “does this person honor what he says ?” , “do his/her actions communicate the same messages as his/her words?”, “Is he/she open about his/her feelings even the negative ones ?”. the answers to such questions help you determine if it is safe to trust this person or not .

How to get over trust issues or help your partner overcome theirs ?

  1. Learn to open and communicate : one of the biggest factors that lead to trust issues and insecurities in a relationship is the lack of communication. If you are asked a question don’t stick to one-liners and vague answers . your partner has asked you question to get answer not for you to perform formality.
  2. Discuss your daily lives and secrets as well: Your partner should be the person you can have fun around and share the best comfort zone with. Talking about what you did during the day and listen to what your partner did during theirs helps keeping both aware of what happened when you weren’t around each other . And sharing secrets can bring both of you closer and more you learn about your partner the stronger your bond will become .
  3. Introduce them in to your social groups and friends.
  4. Think and behave rationally. Put yourself in your partner’s shoes before judging him/her and reacting impulsively..
  5. Before assuming learn to ask and understand that your imagination is different from reality . Also, do not snoop into their phones , files ,etc instead develop a habit of asking and communicating . Having said that, it is common sense to choose to converse about sensitive issues while you guys are texting, in a public place or your partner is not in good mood ,etc and avoid persistent pestering . If he /she has not answered have patience for that moment and come up with after a considerable amount of time . Sensible Self control of temper and impulses is the key.
  6. Give relationship a room to breathe. Relationship is a part of life not your entire life for you as well as your partner so don’t deviate from your work , aspirations,dreams and from whom you are as person because that is what makes you an individual that you are and the person your partner fell in love with so don’t lose your own self in the process of trying to not lose your relationship because that eventually will lead to your absence in your own relationship leading to issues like your partner loosing interest in the relationship.
  7. Focus on the good and positive aspects of the relationship and learn to appreciate your partner for their efforts.

Resolving trust issues or building trust does not happens overnight so give it some time and make consistent efforts and work on building your relationship based on trust and commitment

What to do when you find out that your partner is cheating on you ?

  • If possible try to find out what really happened and stick to the facts and ignore assumptions and feelings .
  • If possible try to to find out the reason . Also it is important for you to understand the situation from your partners perspective too and try to figure out whether your partner has done similar things to you and others before . This will also help you get the clarity about the situation.
  • Ask yourself that will you ever do the same thing to your partner or your future partner ? if not ; then why do you think that others will do the same in future that your partner did once ?

Seek professional help if you are unable to tackle the situations and it is affecting you and life .

UNDERSTANDING BASICS OF SLEEP

Sleep according to Webb (1992) is the “gentle tyrant”. The sleep wake cycle is a part of our body’s circadian rhythm. The term actually comes from two Latin words , circa (about) and diem (day). So a circadian rhythm is a cycle that takes ” about a day ” to complete. For human being in general, this means that they will experience several hours of sleep at least once during every 24-hour period . The sleep-wake cycle is ultimately controlled by the brain.It is during the deepest stage of sleep that growth hormones are released from the pituitary gland and reach their peak.

Why do we sleep? so basically there are two theories that can build a strong scientific explanation . A) Adaptive theory : It proposes that animals and humans evolved the sleep patterns to avoid predators by sleeping when predators are most active ( explains why people sleep when they do ).

B) Restorative theory: It proposes that sleep is necessary to the physical and mental health of the body and serves to replenish chemicals and repair cellular damage . (explains why people need to sleep)

How much sleep is enough ? It differs from person to person because of each person’s age , immune system and possibly inherited sleep needs .Most of the population needs about 7 to 8 hours of sleep each 24 hour period in order to function well. some people are short sleepers and require 4 to 5 hours of sleep .

Sleep Deprivation is any significant loss of sleep , resulting in problems in concentration and irritability. For most people , a missed night of sleep will result in problems related to concentration and inability to perform simple tasks that do not require complex thought processing. when sleep loss is accompanied by emotional trauma the concentration issues and disorientation may become more severe.

(People stay up too late at night during weekdays and get up early as they have to get back to their routine and then try to pay off the ” sleep debt” on the weekend. this disrupts the normal sleep cycle and has negative impact on health. Students may stay up all night to study for next day’s exam. In doing so, They will lose more information than they gain because a good night’s sleep is important for memory and the ability to think efficiently.)

Some typical symptoms of sleep deprivation are trembling hands, difficulty in concentration and attention, droopy eyelids, staring off into space and general discomfort( Naitoh et. al, 1989). Sleep deprivation often affects younger people more than the older ones .

The most common sleep disorder that people encounter these days is Insomnia . Most people think insomnia is the incapability to sleep whereas in reality insomnia is the inability to get sleep, stay asleep , or get a good quality of sleep ( Lavie et.al ,1999).

Amongst various physiological and psychological causes of insomnia some are worrying, trying hard to sleep, anxiety, too much caffeine,indigestion,aches and pain,etc.

Several ways to maintain a healthy sleep routine ,prevent and treat insomnia are :

  1. Go to sleep when you are actually sleepy. If you lie in bed for 20 minutes and are still awake , do something like reading (prefer books instead of mobile,tab,etc) until you feel sleepy and then go back to bed .
  2. Don’t do anything in your bed apart from sleeping . Your bed should be a cue sleeping not for studying, watching television or social media scrolling. Because sleeping is a reflex response, using bed as cue for sleeping is kind of learning called as classical conditioning .
  3. Dim the lights in your room at least 40 minutes before going to sleep. ( It is advisable to use a 15 watt bulb if you read in the last hour before bed ). Lower light levels Signals our brain (pineal gland ) to release melatonin (hormone that brings on sleep).
  4. Don’t take sleeping pills or drink alcohol or other types of drugs including tobacco that effects nervous system. Sleeping pills and various other drugs force you into deep sleep and do not allow you to get any REM sleep or the lighter stages . When you sleep without these drugs the next night, you will experience REM rebound , which will cause you to feel tired and sleepy the next day .
  5. Set a schedule- try to go to bed and wake up in the morning at the same time each day . Also, add regular exercise or yoga in your daily regime.

If the problem related to sleep still persists consult a psychologist.

Reference:

Ciccarelli, Saundra K.; Meyer, Glenn k.; Published by Pearson Education Inc (2006)

For more details or queries contact: snehalsingh156@gmail.com

IMPACT OF DIET ON DEPRESSION

Depression (major depressive disorder or clinical depression) is a common but serious mood disorder. It causes severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working.

If you have been experiencing some of the following signs and symptoms most of the day, nearly every day, for at least two weeks, you may be suffering from depression:

  • Persistent sad, anxious, or “empty” mood
  • Feelings of hopelessness, or pessimism
  • Irritability
  • Feelings of guilt, worthlessness, or helplessness
  • Loss of interest or pleasure in hobbies and activities
  • Decreased energy or fatigue
  • Moving or talking more slowly
  • Feeling restless or having trouble sitting still
  • Difficulty concentrating, remembering, or making decisions
  • Difficulty sleeping, early-morning awakening, or oversleeping
  • Appetite and/or weight changes
  • Thoughts of death or suicide, or suicide attempts
  • Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease even with treatment

There’s no definitive cause for depression, most experts agree, but a new study suggests that a diet heavily reliant on less healthy food might increase your risk of developing it. As the Guardian reports, a study published in the journal Molecular Psychiatry concludes that a diet high in fat, sugar, and processed foods can directly impact your susceptibility to the mental illness.

On January 30, 2017 BMC Medicine journal published that people with moderate to severe depression can improve their mood by eating healthier diet.

A study published in Molecular psychiatry concludes that a diet high in fats, sugar and processed food increases the susceptibility of mental illness .The study says, “in particular a traditional Mediterranean diet, or avoiding a pro-inflammatory diet appears to confer some protection against depression.” A Mediterranean diet is one rich in fruits, vegetables,nuts, protein rich and fresh fish” according to the Guardian.

A 2017 analysis in Psychiatry Research, conducted by researchers at the Linyi People’s Hospital in Shandong, China, concluded, “A dietary pattern characterised by a high consumption of red and/or processed meat, refined grains, sweets, high-fat dairy products, butter, potatoes and high-fat gravy, and low intakes of fruits and vegetables is associated with an enhnaced risk of depression”

These are the common imbalances connected to nutrition that are known to worsen mood and motivation:

  • Blood sugar imbalances (often associated with
    excessive sugar and stimulant intake) .
  • lack of amino acids (tryptophan and tyrosine are precursors of serotonin and noradrenaline) .
  • lack of B vitamins (vitamin B6, folate, B12) .
  • lack of essential fats (omega-3).
  • One factor that often underlies depression is poor control of blood glucose levels. The symptoms of impaired blood sugar control are many, and include fatigue,irritability, dizziness, insomnia, excessive sweating(especially at night), poor concentration and forgetfulness, excessive thirst, depression and crying spells,digestive disturbances and blurred vision.

There is good logic, and substantial evidence that ensuring optimum nutrition in depressed patients can be highly effective. In addition to simple lifestyle changes such as encouraging exercise and outdoor activity to maximise light, reducing stress and recommending counselling, the following diet and supplement advice may help:
How can you plan your diet to combat and prevent depression?

Drink enough fluid :
Evidence shows that even slight dehydration may affect our mood. Since we know that a healthy brain contains up to 78% water, it makes sense to drink plenty. We should drink 6-8 glasses (about 1.5- 2 litres) fluid per day. Caffeine may affect our mood and may lead to withdrawal headaches and to low or irritable mood when the effects wear off.
Drinks such as coffee, cola, energy drinks, tea and chocolate all contain caffeine and should be limited.
Drinking too much alcohol can cause dehydration andcan lead to B vitamin deficiencies, which may make you more depressed or anxious. Limit your intake to no more than two to three drinks on no more than five days per week. Alcohol also has a dehydrating effect. Drinking too much alcohol can also lead to deficiency of vitamin B, and can make us more depressed or anxious. Try to limit intake to no more than two to three drinks on no more than five days per week.

Eat regular meals
We need to feed our brain regularly with the right mix of nutrients for it to work properly. Unlike other organs, our brain relies on a steady supply of glucose (ideally coming from starch carbohydrates) as it is a primary fuel.
We should eat little and often to keep our mood at its best.

Consider intake of healthy fats :

Add nuts and seeds, and use olive or nut oil dressings on salads. As well as increasing unsaturated fats, try to decrease trans fats as these seem to be harmful to brain structure and function. Trans fats are found in processed and packaged foods such as processed meats, ready meals, pre-packed cakes and biscuits. We should try to use fresh foods and ingredients.

Prefer wholegrains, fruit and vegetable foods :
Wholegrain cereals, peas, beans, lentils, nuts, seeds,fruits and vegetables are rich in a range of vitamins and minerals that our body needs to function properly.
These foods are also rich in B vitamins, (including folate) and zinc, and recent evidence suggests that these nutrients are important in managing depression.
We should try to eat at least five different fruits and vegetables daily to get all the vitamins and minerals that are essential.

Add some protein at every meal:
Adding protein as a part “little often” ingredient in eating plan also helps to keep us feeling full, which will prevent overeating. Tryptophan is one of the major building blocks of protein, and research suggests that it may help in dealing with depression. A diet with enough protein should contain plenty of tryptophan – good sources include fish, poultry, eggs and green leafy vegetables (such as spinach) and seeds also provide a source.
Fresh meat, fish, chicken, eggs, milk, low fat cheese,nuts, seeds, lentils and beans are the best sources of protein
TIPS :

  1. Eat regularly throughout the day, including protein , sufficient starch ,fruits and vegetables or salad at each meal to make sure your brain receives a steady supply of energy.
  2. Add wholegrain, pulses, fresh foods, and fruit and
    vegetables in daily food routine .
  3. Minimize processed and packaged foodstuffs to make sure you get enough micro nutrients to help your brain to function properly.
  4. Ensure that you have a good balance of healthy fat intake to maintain the cell structure of your brain, including oily fish (omega 3 fatty acids) in your diet.
  5. Drink plenty of fluid (6 – 8 glasses non-caffeinated
    drinks) .

Encouraged foods: whole grains, fruits, vegetables, legumes, low-fat/ unsweetened dairy, raw unsalted nuts, lean red meat, chicken, fish, eggs, and olive oil

Discouraged foods: sweets, refined cereals, fried food, fast food, processed meat.

References:
https://www.bda.uk.com/foodfacts/home
https://www.nimh.nih.gov
Eccleston D (1993) L-tryptophan and depressive ill- ness. Psychiatric Bulletin 17: 223.

ALL ABOUT PREMENSTRUAL SYNDROME.

Yes, its for real . No , not all women are interested in grabbing unnecessary attention dear patriarchs. In fact , most of them are not giving themselves the required attention. Upto 85% menstruating women are affected by premenstrual syndrome (PMS). It is the condition that affects woman’s emotions , physical health and behaviour during/before the menstrual cycle . Many researchers believe that it is related to serotonin ( stress in most of the cases ) and sex hormone levels at the beginning of the menstrual cycle or during the cycle . According to mental and physical health professionals , levels of estrogen and progesterone increase during certain times of month that eventually causes mood swings , anxiety and irritability .

The symptoms of PMS are :

  • abdominal bloating
  • abdominal pain
  • sore breasts
  • acne
  • food cravings
  • constipation
  • diarrhea
  • headaches
  • sensitivity to light or sound
  • fatigue
  • irritability
  • anxiety
  • depression
  • sadness
  • emotional outbursts

Currently ,almost 80% of the females are likely to experience atleast two of the above symptoms .

WHEN TO SEE A DOCTOR ?

You should seek a professional help if physical pain , mood swings and other symptoms start to affect your daily life. The diagnosis is made for PMS if you have more than one recurrent symptom in the particular time frame which in particular is severe enough to cause impairment .

Your doctor must rule out all the other causes such as :

  • Anemia
  • endometriosis
  • Thyroid disease
  • Irritable bowel syndrome

Few tips :

  1. Use calendar to keep track of your menstrual cycle along with symptoms if any.
  2. Drink plenty of water and fluids
  3. Strictly avoid caffeine , alcohol and high salt or sugar diets during periods .
  4. Do not exercise durg periods . ( small warm ups or some less strainful yoga exercises wont harm though. )
  5. Its time to take rest.
  6. Don’t wear the same pad for more than 4 hours.
  7. Don’t wash your genital area with too hot water as the humid may help bacteria grow in the region .
  8. Instead of roughly cleaning your vagina pouring plain / cold water on your genitals and area between your legs will do .
  9. Avoid taking pain killers on empty stomach.
  10. Avoid unprotected sex .
  11. Avoid unnecessary depressive movies
  12. Avoid dairy products .
  13. Take care of your sleep cycle .
  14. Don’t assume your periods can be your excuse to be mean to people . ( periods will only last few days and I am sure you obviously want your relationships with your loved ones to last longer).
  15. AVOID ANYTHING THAT IS CAUSING YOU DISTRESS 😛

HAVE A HAPPY PERIOD 😀

Ladki Hoon na; Dar lagta hai.

Band karo yeh Durga ,kaali, Lakshmi pujne ka dhong!

Laga do taale apne saare izzat aur gurror ke darwaazon pey.

Jaan jaao aukat apni ke bachaana toh dur khud hi khaa jaate ho maa, behen ,beti aur DEVI ko apne!

Arree jaaaao , band karo yeh namaz , Geeta aur Bible ke shor; kyunki padh lete agar ek baar bhi gaur sey toh jaan jaate!

Padh lete agar gaur sey ek baar bhi toh jaan jaate

Ke Seeta ko Ravan ney Chua nahi tha,

Draupadi ka balaatkaar hua nahi tha,

Allah ney bhakshak banne bola nahi tha,

Aur Jesus ney paraai aurat ko Chua ho yeh hua nahi tha.

Namaaz ke padhneke tarikon ke jagah agar bete ko salike sikhate toh shayad Asifa Khushi khushi namaaz padh paati aaj.

Jagrate ke shor ke jagah agar bete ke tameezon pey lagate zor toh jeevan hota aaj nirbhaya ke or!

Par chodo tumsey naa ho paayega!

Bete tumhare mahan hai , patriarchy tumhare jeevan ka saar hai, ladki mu khole toh Haram hai aur Aarop lagana tumhara kaam hai; Shayad isliye Marne ke baad hi milega masoom ladkiyon ko aaram hai!

Grow up grown ups! #1

Well,being an Indian citizen I’ve often encountered double standards and hypocrisy of the society on women and sunk my heart in grief for a while but this time I think knowingly unknowingly we took it to the next level!
“Jo padmavat ke against pradarshan Kar rahe Hain vo rape ke against karte time kaha the, jauhar aur sati ek hi baat hai shameful hai, kshatraniyone jauhar attempt Kiya that should not have been the only solution, blah blah ..”
To all the oh so very logical legends coming up with such comments!
First of all , me as a girl when can I get rid of your judgements?
AND what nonsense comparison is this ?
I don’t get the logic behind applying the logic of protesting on road against rape ? I am sorry I am a girl and I don’t need any protest or protection! Rape on women has everything to do with MEN and not women why always women come into picture ? Talk about controlling your monsters dear society to safeguard humanity no matter what gender!
At the time of Maha kshatrani padmini also society was just a mere spectator except the Rajputs who sacrificed their life for Rani padmini and no matter what reason and at the time of Nirbhaya too society was just a mere spectator!
At least Gora , Badal and other rajputs did something , isn’t it? And guess what I saw people shamelessly making fun of rajputs!
Just to inform you during that time too the only people who were actually bothered were Mewaris and just like the people who were affected, in actual acted upon and suffered were Nirbhaya’s parents! How bothered was entire BHARAT then ? How rationally have we tackled the issue of rape now to comment on JAUHAR?
And to everyone saying jauhar and Sati is same just before you even think of even talking about any of the topics imagine yourself burning alive !
Now imagine the level and amount of inner storm that makes you just willingly get into that fire (Society was useless here)
So don’t judge them shamelessly! Imagine the level of mental state this females were going through! She was about to be raped by her husband’s killer , her empire’s destroyer and the monster who almost devastated her life and now was going to make her his slave and just to remind you he was the supreme Court that time and there was no section 307 that time !
In sati beloved females were purposely dragged into fire without their will and choice ! How shamelessly we again ignored choice !
And I am not promoting suicide I am trying to state that behind every suicide there is a CAUSE and a society that is most of the times reason behind that cause!

A section (not even a section but just one organisation as karni Sena is not all Rajputs) of society claimed that they are getting offended because of something how many of us tried going for a rational approach to tackle them ?
Sensation of getting offended – not being heard – frustration -> Aggression !
The day we understand this I guess even some terrorists would also be handled certainly without violence !