How to manage stress along with work pressure?

Question

Hello doctor,

I am a 35-year-old male under much stress due to work pressure. Nowadays, I cannot sleep for eight hours and have a loss of appetite. My head is in pain. I cannot spend time with my family due to my work pressure. Can I reduce my stress and have a good sleep? Please suggest some ways to manage my stress.

Answer 1

Hello,

Welcome to icliniq.com.

I can understand your situation, and it is quite common in current life, especially in the corporate world. You may have a major depressive disorder. There is non-pharmacological management for depression, and I suggest you follow the guidelines below to deal with it.

1. You should do exercises daily for 30 to 45 minutes, like at least going for a walk.

2. 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 it be.

3. Follow eating healthy home-cooked foods, and avoid junk foods.

4. Drink enough water.

5. Spend quality time with friends and family daily or do video calls if you are living away from your family.

6. Spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or language or musical instruments.

7. Take enough sleep at least seven to eight hours a day.

8. Follow a sleep hygiene routine, and fix your time for sleep, which means you must fix the time to sleep and awake. Do not do any other activities in bed, and must not just lie down on the bed without any reason. The bed is just meant for sleep.

9. Wear loose and comfortable clothes for sleep, and take light food at night or dinner at least three hours before sleep.

10. Take a maximum of 20 minutes of nap daily and quit using a mobile, Television, or laptop for at least half an hour before sleep.

11. Try to maintain an adequate temperature in your room, which means not so cold or hot. Have a proper bed and pillow.

12. Make sure there is no noise or disturbance at night, and drink warm milk with turmeric before sleep. Avoid tobacco or alcohol, or any substance abuse.

13. Live your life, do not just spend it. Be bold and confident. Take a break, and go for a vacation with your family.

If you still have symptoms that persist after following the advice for four to six weeks, then you need to start medications for a short duration. Take the following blood report. I hope I have cleared all the doubts.

Thank you.