How do stress management techniques help women at age 29?

Question

Hello doctor,

I have been experiencing quite a bit of stress lately, especially with work deadlines and personal responsibilities piling up. I am a 29-year-old woman. I have noticed that it is starting to affect my sleep and my ability to concentrate during the day.

Do you have any recommendations for managing stress more effectively?
Should I get myself checked for any health issues?
I feel it is mainly due to stress. What are the best ways to balance work and life?
How to avoid getting stressed?

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com

I understand your concern.

Thank you for taking help from a psychiatrist. I can understand your situation and your problem.

You may be stressed out due to your life and work. You need to learn to do a work-life balance. You should try to follow the guidelines below for managing stress. It will help you.

You should do exercises daily for 30 to 45 minutes, such as going for a walk. It will uplift your mood and reduce stress.
You should do meditation for 20 minutes daily; just sit in one place in a comfortable position and try to concentrate on your normal breathing. Do not stop or force yourself to stop your thoughts; just let them be. It will help you relax and increase your concentration.
You should eat healthy, home-cooked foods and avoid junk foods.
You must drink enough water.
You should spend quality time with friends and family daily, or do video calls if you are living away from your family.
You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, languages, or musical instruments.
You should get enough sleep, at least seven to eight hours daily.
You must avoid tobacco, alcohol, or any substance abuse.
Live your life; do not just spend it. Be bold and confident.

If you still have symptoms that persist after following the advice for four to six weeks, then you need to start medications to manage your stress.

Please do the following investigations and revert with the same:

CBC (complete blood count).
RBS (random blood sugar).
Thyroid profile.
Vitamin B12 and vitamin D3.

I hope this helps.

Kindly follow up if you have more concerns.

Regards.

Thank you.