What are the effective stress management techniques?

Question

Hello doctor,

I have been stressed lately about not being able to gain weight, even though I am trying my best to eat more and keep up with my workload as a student. The stress of constantly worrying about my weight and body image is starting to take a toll on my mental health. Can you help me understand the psychological aspects of stress, and provide some tips on effective stress management techniques I could use to cope with these concerns about my body and weight? As a skinny student, I want to find healthier ways to approach this challenge.

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com

I understand your concern.

Thank you for taking help from a psychiatrist. Stress has effects on the body and mind. It will affect your sleep and appetite. It will impair your memory, irritability, and work efficiency. Over a long time, it will lead you to cognitive issues, weight changes, diabetes, hypercholesterol, and hypertension. You should try to follow the below guidelines to deal with your stress. It will help you.

1. You should do exercises daily for 30 to 45 minutes like at least going for a walk. If possible join the gym or swimming, it will help you to gain weight.

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, don't stop or force yourself to stop your thoughts, just let it be. it will reduce your stress.

3. You should eat healthy, home-cooked foods. You must take the help of a dietician to gain weight. Make a diet plan with the help of a dietician.

4. You must drink enough water.

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

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

7. You should get seven to eight hours of sleep daily.

8. You must avoid tobacco, alcohol, or any substance abuse.

I hope this helps.

Kindly follow up if you have more concerns.

Regards.

Thank you.