PharmEasy Blog

Is There A Difference Between An Anxiety Attack Vs A Panic Attack?

Anxiety is something we all experience on and off, usually due to situations in our life that appear difficult to us. Some of us may even experience panic attacks during our lives, due to major events or at times without any identifiable cause. While most people think of these as the same thing, there are a few differences to be aware of.

Both panic attacks and anxiety attacks are psychological issues that lead to physical symptoms such as an increased heart rate, sweating and feeling fearful. Some people may also feel nauseous and have difficulty breathing easily. Let’s look into both of these a little closer so that we can tease out the overlooked difference between the two: 

Most panic attacks usually last anywhere between 5-15 minutes and usually pass on their own, and act as a natural response to stressful or dangerous situations.

Dr. Ashish Bajaj, M.B.B.S., M.D.

Panic Attack vs Anxiety Attack

Anxiety is a well-known feeling, most people will experience varying levels of anxiety at some point in their life, which is normal. Often, when the feeling of anxiety is excessive and not in proportion to the event that is triggering it, it could be a matter of concern. In general, however, anxiety attacks typically will have a known cause (usually something external), they may occur without an identifiable cause (a deep-rooted psychological issue or due to other medical conditions). Anxiety usually builds up gradually, for example, feeling more and more anxious when you need to speak at a public presentation. Some signs of an anxiety attack may be nervousness, an uneasy tummy and mounting stress or a feeling of queasiness slowly building up. 

A panic attack is an intense, short-lived condition. Some signs of a panic attack include nausea, feeling like you’re losing control, fearing for your life, headache, abdominal ache, dizziness, sweating, difficulty in speaking, listening, seeing, difficulty in breathing and a racing heartbeat. It will feel like your body is shutting down. Panic attacks may or may not be caused by external triggers, often they may or may not have a specific cause. People who have regular panic attacks may be suffering from panic disorder. 

The hallmark characterisitic of a panic attack is that it has no trigger where as anxiety attacks have a trigger.

Dr. M.G. Kartheeka, MBBS, MD

Also Read: What is Trypophobia: A Deep Dive into the Fear of Holes

Difference Between Panic Attack and Anxiety Attack

The primary difference between a panic attack and an anxiety attack is the duration and onset of each attack. Panic attacks are usually shorter and can happen suddenly, especially if they do not have a specific cause (called stressor). In a few cases, panic attacks can persist for a longer duration, but typically the signs of a panic attack will start reducing after 30 minutes or less. 

Anxiety on the other hand can persist for as long as the trigger is around. If an event, task or social interaction is triggering anxiety, you may feel the symptoms and signs of an anxiety attack until you are removed from that situation. Unlike a panic attack, an anxiety attack will build up gradually. 

Another major difference between panic attacks and anxiety attacks is the severity of the physical and emotional symptoms. A panic attack is usually very intense and can be accompanied by feelings of detachment (both from the world and oneself). The physical symptoms are usually similar between these two, but just stronger with panic attacks. 

Causes and Treatments

Anxiety attacks and panic attacks can have similar causes, these may include:

Note that this list of triggers and causes for panic attacks and anxiety attacks do not include panic attacks that do not have any trigger. Many people suffer from sudden panic attacks that are caused by no known reasons. However, on evaluation, your psychiatrist can help in understanding, identifying the cause and managing these conditions better.  

Typically, clinical treatment for both these conditions will include therapy (chiefly Cognitive Behavioural Therapy or CBT) and sometimes medications. Some anxiety treatments at home include slow and controlled breathing, training yourself to accept the situation you’re going through and using relaxation techniques. Relaxation techniques include progressive muscle relaxation, guided imagery or even aromatherapy. However, you can also use other healthy methods as long as it calms you down. Panic attack treatments at home include the same things, but you may need to talk to your psychiatrist or counsellor whenever you have a panic attack.    

Anxiety Attack vs Panic Attack – Risk Factors 

Conclusion

While the difference is not obvious at first, hopefully, this overview has helped you understand panic attacks vs anxiety attacks better. Keep in mind that an anxiety attack can also climax into a panic attack. Also, the home remedies mentioned above are only to be used along with any other treatment your doctor has prescribed. If you or anyone you know is experiencing any of the symptoms, please seek medical attention at the earliest. 

Also Read: How to Reduce Anxiety Immediately: Quick and Effective Techniques

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Mental Sharpness – Find Out How You Can Sharpen It Further

You probably spend quite a few hours every week training your body – of course, it helps you to stay fit and healthy. But how much time do you spare training your brain? As you age, you may find that your concentration levels are dipping or you are becoming forgetful. A strong memory depends on the vitality and health of your brain.

How to sharpen your brain further?

A new concept – brain training can help you recall facts, retain information, and sharpen your reasoning skills. Whether you are looking to boost mental performance, preserve memory, or sharpen your mind, these tips can help –

1. Exercise your brain by solving problems –

Your mind will stay sharp when brain plasticity is maintained. Brain plasticity is the brain’s ability to change over the course of a lifetime. You can maintain and improve this plasticity by participating in cognitive training exercises – these challenge a person’s intellectual capacity. Learning a foreign language, playing board games – like chess or solving puzzles can stimulate your thought process and also improve your eye-hand coordination.

2. Don’t skip your yoga classes –

Physical exercise is very important for your mental well-being, as it helps the brain to stay sharp. Yoga for mental health increases the supply of oxygen to your brain and lowers the risk of certain conditions that may lead to loss of memory. You can also turn to meditation for mental health because it reduces the effect of stress hormones in the body.Read More About 5 Health Benefits of Yoga

3. Sleep like a baby –

Like any other body organ, your brain too needs to rest properly at the end of the day. Performing activities throughout the day can exhaust your brain and affect its functioning. Therefore, getting proper and sufficient sleep at night is crucial – it helps the brain to relax and allows it to rejuvenate. You should aim to get at least 8 hours of sleep every night in order to prevent sleep-related disorders and sharpen your mental health.

4. Follow a brain-boosting diet –

Just as your body needs fuel to perform daily tasks, so does your brain. A diet that comprises leafy greens, fruits, healthy fats, lean protein, and whole grains not only provide numerous health benefits for your body but also boosts brain functioning. For mental health, foods rich in omega-3 fatty acids and antioxidants – berries, grapes, green tea – are great sources of vital nutrients that help in brain functioning and protect brain cells from damage.Read More About 5 Best Foods For Brain Health

5. De-stress –  

Chronic stress can destroy your brain cells and damage the portion of the brain that retrieves old memories and forms new ones. Several studies have associated stress with poor memory. Therefore, to keep stress under check – set achievable goals, take breaks in between work and express your thoughts and feelings. Meditation for mental health can help you de-stress and improve your ability to focus on everyday tasks.  Also Read About: 7 Types of Relaxation Techniques That Help You Fight Stress  

6. Learn a new language –

Learning a language is good work for the brain. Even if you don’t necessarily need to learn a language, you can learn one for boosting brainpower. It will be useful during international travel. It improves cognitive functioning in older adults. There are fun and effective virtual options for practising a new language, like Duolingo and Babble.

7. Find a new hobby –

Learning a craft or skill can stimulate your mind. It also relieves boredom and gives you something to look forward to every day. Whether you’re learning a new recipe or brushing up on your computer skills, it can have a positive effect on your mind and mood. Try out sewing, gardening, photography, fishing, etc.Although there are no clinically proven ways to reverse the course of brain diseases like Alzheimer’s, these tips may help combat the normal, age-related mental decline. By continuing to find unique ways to stimulate your brain, you increase the odds your brain will thrive for years to come.Memory lapses can affect anyone at any age. So taking steps to increase mental sharpness is a must if you want to live a healthy and fulfilling life.Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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ATTENTION: Your Stress Can Trigger Heartburn And Acidity

Yes, you heard it right! You must have noticed that before or during stressful situations like attending an important meeting, an office presentation, interview or meeting someone special, you tend to experience acid reflux or heartburn which is commonly referred to as acidity. 

Stress or anxiety once in a while does not pose much concern, but stress over a period of time can have deleterious effects on our bodies. And stress is directly correlated to acidity, implying the more stress you take the more you experience the symptoms of acid reflux or heartburn. It’s important to know how stress is related to acidity so that you can manage them both effectively.

Emotional stress can increase acid production in the stomach, aggravating gastroesophageal reflux disease (GERD). In people with GERD, the lower esophageal sphincter muscle (which acts as a door between the stomach and the esophagus) doesn’t work properly stress can increase the heartburn.

Dr. M.G. Kartheeka, MBBS, MD

What is acidity?

The food we eat travels from our mouth to stomach via food pipe or oesophagus. The gastric acid produced in your stomach helps in the digestion of food. 

Acidity, also known as acid reflux, occurs when the gastric juices mostly gastric acid from your stomach escape back to the food pipe. When the gastric acid produced in your stomach is present in your food pipe or oesophagus, it irritates the lining of the food pipe causing various symptoms like heartburn, nausea, etc.

Common symptoms of acidity include – 

When you experience symptoms of acidity more than twice a week, it is called GERD or Gastro-Oesophageal Reflux Disease. 

What causes GERD?

Many factors contribute to GERD as mentioned below – 

Nine out of 10 pregnant patients develop symptoms of gastroesophageal reflux disease (GERD) by their third trimester. Medications may help control the symptoms and it usually goes away or improves after the delivery.

Dr. Ashish Bajaj, M.B.B.S., M.D

How stress leads to GERD?

Stress in itself may not cause GERD, but it can aggravate your symptoms and severity.

Stress-related behavioural changes that lead to an increase in GERD symptoms – 

Studies show that whenever we are stressed or anxious, we tend to experience more severe symptoms as we become more sensitive to gastric acids. It has to be noted that under stressful or anxious situations, one does not produce more gastric acid but becomes sensitive to even small amounts of gastric acids resulting in symptoms.

No, it’s not just in your head or just your feeling

Research says that when a person is stressed, a lot of chemical changes happen in the brain, which in turn act on the pain receptors thus making the person more sensitive to pain. In GERD, when under stress a person becomes more sensitive to even a slight increase in gastric acid. 

Stress also depletes a chemical called prostaglandin that helps in protecting your stomach from the ill effects of gastric acid, as a result, you will feel extreme discomfort from gastric acid. 

Stress also alters the way the food pipe or oesophagus works. The muscles of the oesophagus and the sphincter of the oesophagus that prevents the backward flow of stomach acids is reduced thus resulting in symptoms of GERD.

Management of GERD

Even before treating GERD, it is very important to get a proper diagnosis of GERD by your doctor. Management of GERD involves both lifestyle modifications that include stress coping mechanisms and medical treatment with medicines.

Medical management of GERD

GERD symptoms reduce the quality of life, so it is always better to seek medical treatment. Your doctor upon assessing your condition will prescribe any or a combination of medicines to treat GERD.

Manage your stress

It is important to note that stress not only affects your GERD symptoms but it also affects your overall health as it can cause various diseases of heart, irritable bowel syndrome and increases the risk of stroke. Studies have shown that even under medication for GERD, half of the people still find that stress increases their GERD symptoms. After knowing the science behind stress and its ill effects on your stomach, it is always better to manage your stress to control your GERD symptoms.

Coping strategies to manage stress:

1. Incorporate Exercise to your routine

Exercise releases a natural feel-good hormone that in turn makes you feel relaxed and most importantly helps you forget your stressors to some extent.

2. Stay away from trigger foods

For a few people, chocolate may trigger acidity and for others coffee or spicy and oily food. Know your trigger foods that trigger your acidity symptoms and avoid consuming them.

3. Get enough sleep

Stress and sleep are interrelated, if you don’t get enough sleep, stress hormones get released thus resulting in stress the next day. So, getting enough sleep must be your first priority as inadequate sleep also aggravates your symptoms.

4. Relaxation techniques

Try relaxation techniques like yoga, tai chi and meditation. The demands of our daily hectic schedule are bound to drain us. These relaxation techniques help in exhaling the negative energy and inhaling the positivity while connecting to our inner selves. Relaxing helps in liberating the negative emotions inside you and reduces your stress and anxiety. Make meditation a part of your daily routine to release negativity and focus on things that you associate with calm, peace and happiness.

5. Me Time

Dedicate a part of your day to pursuing your passion, engaging in your hobbies and doing things that bring you comfort and happiness. Modern life and its demands can exhaust us and it is so important to know when to give yourself a break and slow down. Even a small act of self care like taking yourself out for coffee or treating yourself to a movie night can be the solution to your stress. 

6. Talk it Out

Sometimes when the stress of your personal or professional life is weighing you down, it is always a good idea to seek help from your loved ones. Let your guard down, let go of your inhibitions and speak your mind out. Bottling up your emotions will only lead to added stress causing you to break down further. If you don’t want to talk to a known person, you can also opt for professional help. 

7. Positive Self-talk

More often than not we can turn to nobody but ourselves. You are your biggest supporter so it’s important that you treat yourself with compassion and love. Talk to yourself like you would talk to a close friend and instead of being harsh on yourself, understand and evaluate how you are feeling and how you can positively deal with it. Resort to positive affirmations to be kind to yourself. 

8. Acceptance is Key

In most circumstances, life is unpredictable and sometimes the challenges it throws at us is anything but under our control. So, next time when something doesn’t go the way you expected it to go, understand that dwelling on it will only instill more negative emotions in you. Instead, learn to accept change as it comes and look at the brighter side of things.

Also Read: Omee Tablet Uses

Final Takeaway

Even though scientists are still working on the relationship between stress and acidity, it is important to identify and manage both. As both GERD and stress can negatively impact your quality of life along with deleterious effects on your body. You can successfully manage your stress with stress coping strategies but you should visit your doctor for the diagnosis and treatment of GERD.

It is important to note that some symptoms of stress and GERD coincide with chest pain, which is also a major symptom of a heart attack. It is always important to seek the help of a doctor when in doubt rather than self-diagnosing and self-treatment.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Reference

1.https://pubmed.ncbi.nlm.nih.gov/15184707/#:~:text=Affective%20and%20subjective%20stress%20ratings,depression%20to%20heartburn%20medication%20use.

2. https://pubmed.ncbi.nlm.nih.gov/30347938/

3. https://pubmed.ncbi.nlm.nih.gov/28979749/

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Stress, Anxiety, Pollution: How Traffic Jam Affects Your Health!

Health Impact of Traffic Jam

Traffic congestion is a significant issue in urban areas. Traffic noise and traffic-related air pollutants co-exist in the traffic environment. Polluted air from road transport vehicles contributes significantly to air quality problems through vehicle emissions, which have various harmful impacts on public health.

Traffic and its allied effects can have various adverse health consequences. There is evidence which has confirmed that exposure to traffic noise significantly increases the risk for heart-related diseases, such as high blood pressure, heart attacks, etc. Also, traffic noise can induce adverse effects on the nervous system, leading to the increasing levels of anxiety, irritation, and sleeplessness.

Increased Risk of Type 2 Diabetes

Twofold higher risk of Type 2 diabetes is also observed for people exposed to intense traffic. Long-term exposure to particulate matter increases type two diabetes risk in the general population, as does living close to a major road. Also, particulate matter and the increase in oxidative stress have ill-effects on the respiratory system. Besides, traffic noise is significantly associated with adverse pregnancy outcomes and can affect the hormonal and digestive system.

The public health effects of traffic during congestion are associated with early deaths. Road traffic noise also has been shown to increase the short-term risk of death from specific diseases of the cardiovascular, respiratory, and hormonal systems.

Moreover, people who live in areas with a higher vehicular burden and face most traffic stress also have the lower health status and higher depressive symptoms that people living in areas with less traffic. These findings suggest that traffic stress may represent an important factor that influences the well-being of urban populations.

Adrenaline Rush and Other Health Issues

Interestingly, studies have also shown that the level of blood adrenaline hormone increases in heavy-traffic compared with during low-traffic conditions. Also, the ability to estimate distance and recognition is reduced due to high-traffic compared to during low-traffic conditions. The increase of the adrenaline during driving on heavy-traffic days can lead to stress because ones accuracy and judgment may be reduced.

Also Read: 10 effects of stress on the body

Air Pollution and its effects

A traffic jam means more vehicular emissions and more pollutants inundating the air. This slowly degrades the quality of air and affects all those who sit for hours at the end amidst traffic congestion. Hence one may say that traffic jams significantly increase air pollution.

An interesting thing to note is that the pollution gathered inside the cars in traffic jams is far higher than that around the cars moving outside. Some of the dangerous and long-lasting effects of traffic jam-induced air pollution are

Also Read: Essential Oils for Congestion: A Research-Based Guide for Relief

Tips to Make Travel Less Stressful

Since we cannot avoid the commute, we need to work around it and make the trip an enjoyable one or at least less stressful.

  1. Try different timings instead of rush hours.
  2. The most important reason we stress out in traffic is that we fear to get late to work. It is better to start a little early since delays increase stress and irritation. It further disturbs us and may affect the rest of the day at work in an imperceptible manner.
  3. If you can, you should have a co-passenger, so try opting for car-pooling with any of your friends or colleagues who stay nearby.
  4. We generally tend to brood over unpleasant issues either related to work or home sitting idle in the vehicle.
  5. In contrast, you should use this time as the precious ‘me-time.’ Arrange for a separate playlist which plays soothing music. Listening to music or a book, we get distracted, and this helps us remain calm.
  6. Meditation early in the morning helps prepare you for the rest of the day, so it does for the commute. Have a healthy complete breakfast; a hungry person gets angrier than a person who isn’t. Try to avoid arguments before leaving home or office, especially, if you are going to drive.

Such small changes in our daily life may help considerably in dealing with the ill-effects and the adverse health effects of traffic jam on our physical and mental well-being.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Parenting In Pandemic Can Be A Task. Here’s A Guide!

COVID-19 has changed us in more ways than we can count. One of the things that are not widely discussed is how it has affected family dynamics. Human beings are meant to live in social environments, mingle with loved ones and strike a balance between company and solitude. It keeps introverts, extroverts and ambiverts psychologically healthy.

But the pandemic and the ensuing lockdown, partial home isolation and online schooling, lack of outings and outdoor activities, working from home meant we have been cooped up inside our homes and not been able to see or spend time with many of our loved ones. 

Add to that the threat of contracting the viral disease and the constant news of people we know succumbing to coronavirus ensured that our mental health went into a tailspin.

But someone in your family has been more adversely affected than you. It’s the youngest and most curious member of your family. It’s your child!

Why have children been affected?

Children have not been able to go to school for months. The routine they were used to has been interrupted. Children have a harder time acclimatizing to change than adults.

They are lonely because they are cut off from their friends. They miss their teachers.

And all that stress related to your job, finances, health issues that you and the parents have been experiencing is unknowingly transmitted to them. 

Your behaviour changes when you are under stress. Despite trying to be on your best behaviour, you will be short-tempered, agitated and irritable. That makes your child feel more ill at ease.

This psychological disturbance manifests in many ways. Your child might show signs of hyperactivity, noisiness, inattentiveness, rebelliousness and rude behaviour.

Instead of further losing your temper with them or handing out harsh punishments, you need to understand that you need to calm your child down. Put his/her mind at ease with love and the feeling of certainty. Only then will your child feel secure enough to be a better version of himself/herself.

How to calm your child down

The way to calm your child down is by being a more attentive and understanding parent. Yes, you are stressed out yourself but you need to understand that children are more vulnerable and less equipped to cope with stress. Their reasons for feeling anxious, unhappy and depressed are just as valid as yours. They need your help.

1. Listen to them

Many problems can be solved through open and clear communication where children do not fear being judged or punished by their parents. Be open to them and let them know that whatever is on their mind, they can share with you.

Discuss the problems they might be facing due to online schooling and help them in overcoming the hurdles.

2. Do not brush aside their pain

Adults have a habit of laughing off children’s problems. The things that cause children distress are not insignificant. They need to be addressed if you want your child to grow up into an emotionally and psychologically healthy human. Even if you feel like the pandemic has heaped your plate with problems, you will still have to find time to solve your child’s problems.

3. Do not fight or argue with them

Children may demand things that you possibly cannot grant during the pandemic such as birthday parties, picnics or sleepovers with friends. Instead of hushing their temper tantrums with a fierce scolding, try engaging in a logical dialogue with them. Children do understand the reason if approached calmly and treated as an adult (and not disdainfully as some adults treat children).

4. Let them stay in touch with all their loved ones

The biggest boon of technology is the ease of connectivity. It is only natural for children during the pandemic to be worried about the health of their grandparents and friends. So arrange video calls with people they care about on a regular basis.

5. Give them hope

Children often act out when they are scared and uncertain. This is why you need to make them feel protected. Even though you are grappling with the same emotions of fear and uncertainty, you need to make your children feel that they are protected and that as a parent, you will try to shield him/her as much as possible.

6. Establish a steady routine in your home

Nothing is more calming and assuring than a fixed routine. So, try implementing one and it should also involve the adults of the family. Try to stick to a routine when it comes to waking up in the morning, breakfast, chores, work, lunch, naptime, online classes and homework (for the children), dinner and bedtime.

7. Family time

Quality time with the family is another effective strategy to make your child feel calm, tranquil and loved. Ensure that you all engage in some family activity every day. Be it board games, watching sports or cartoons or asking them to help you with household chores, make sure they feel involved and cherished. 

8. Discipline them

Children have very little idea of what kind of behaviour is acceptable or unacceptable. But during the modern age and especially considering how stressful the current era is, disciplining is something you need to approach thoughtfully. The old methods of physically punishing the child, yelling and abusing have been proven to do a lot of long-term damage.

Reward positive behaviour with acknowledgement and praise. Unless they do something that is worthy of punishment, ignore them. That usually discourages them from repeating the act.

Disciplining goes a long way in teaching children to be in greater control over unpleasant emotions such as turbulence, anger, hopelessness and despair.

Also Read: Constipation in Kids: A Research-Based Guide for Parents

Conclusion

Parenting has never been easy and the challenges have increased many-fold because of the ongoing pandemic. But it is only through affection, care and understanding can we all improve our psychological health and children need all three desperately. Once they start feeling sheltered, protected and understood, they will naturally calm down.

Every child is different, if you notice the persistence of any significant behaviour changes – irritability, loneliness, nightmares, change in appetite and sleep patterns, loss of interest in activities they loved previously, unexplained aches and pains, sadness do not hesitate in consulting a child psychologist or psychiatrist for the right advice. Anxiety and depression are found in people of all age groups including the little ones. Do not take their mental health lightly and give them the right care.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Suffering From Diabetes: Here’s How Guided Meditation Can Help You

Diabetes affects the metabolism and may damage nerves, eyes, kidneys, and other organs. Any type of stress is harmful to people with diabetes as it increases the blood sugar level. Stress can be managed by meditation as it helps achieve a peaceful mind and good health.  

Meditation helps diabetic patients by minimizing stress, reducing blood sugar levels and decreasing the risk of cardiovascular disease. A 10-15 minute meditation helps in reducing your stress and keeps your blood sugar level in check. This article further discusses how to manage diabetes with meditation in detail. 

What is Meditation?

Meditation or Dhyana is as ancient as the Earth and practised all around the globe. It is a technique of focusing on breathing or a chant for a specified period. A 10 minute guided meditation works like an elixir for the body and is the perfect antidote to the hectic modern-day lifestyle. 

A 10-minute meditation aids with managing depression and can be helpful in depleting autoimmune responses. It also helps in achieving a peaceful state of mind and calmness of body. For meditation, you don’t need any special equipment or changes in your lifestyle. Devoted time and constant practice are a must. Diabetic people may better manage blood sugar by practising meditation.

How To Manage Diabetes With Meditation?

Here are some ways in which 10-15 minute guided meditation helps in managing diabetes:

Types of Meditation

Three important forms of 10-15 minute meditations could be an answer for how to manage diabetes. Here’s how meditation helps a diabetic patient: 

  1. Mindfulness Meditation   

Mindfulness meditation involves focusing all your senses on the present and making yourself aware of the present moments of life. It promotes living your life to the fullest. It is practised by developing awareness in your life and accepting an open attitude. 

It helps in reducing stress hormones such as epinephrine, cortisol, and norepinephrine and reducing blood pressure. Your awareness of the present will help you deal with stress and remain calm in challenging scenarios in your life, which is the primary cause of blood sugar fluctuation. 

Process:

  1. Transcendental Meditation

Transcendental meditation helps in achieving restfulness. It reduces fatigue and tiredness, which is common in people with diabetes and provides a feeling of freshness. It may help diabetic patients control their blood glucose levels, reduce insulin resistance, and lower blood pressure.

In this 10 minutes guided meditation, a silent mantra is repeated in mind. The sound of the mantra helps in focusing your attention and calming the mind. The mantra is generally a syllable but can be a phrase. ”Aum” or ”Om” is a universal mantra that helps calm your mind.

Process: 

  1. Moving Meditation

Moving meditation involves simple rhythmic movements in a flow to focus and centre the mind and achieve a meditative state. Moving meditation has various forms such as yoga, tai chi, aikido, etc. 

It comprises various specific poses or bodily movements with deep breathing patterns. The poses and breathing patterns help relax, reduce stress and soothe your mind and body. 

Process:

This is best done under the guidance of a trainer.

Above mentioned mediation techniques help you combat stress and soothes your brain activities. Along with your doctor prescribed medications, diet and lifestyle modifications, meditation will further act as an adjunct to control your blood sugar level, improve the insulin response. . All you need to do is practise 10-15 minute meditation regularly with a dedicated mind.  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Is It Safe to Get A COVID-19 Vaccine If I Have Hypertension?

There has been some speculation and scepticism regarding the COVID Vaccine side effects ever since the first vaccination drives began in India. As a result vaccination with pre-existing conditions has been a topic of active debate and research all over the world. Especially people with diagnosed but untreated signs and symptoms of hypertension, i.e. high blood pressure are curious to know if chances of side effects are greater.  

COVID Vaccine Side Effects

Some of the most common COVID vaccine side effects include a mild-grade fever accompanied by body pain or sometimes redness and pain at the site of injection. According to the World Health Organization, these are short-term side effects and are quite common with most vaccines. However, the risk factors for hypertension in regards to getting vaccinated have been stipulated by doctors.

Risk Factors for Hypertension: Recent Research

Recent research suggests that people with the signs and symptoms of hypertension (also known as high blood pressure) are at high risk of developing complications from COVID infection. However, this is only true for those who have uncontrolled and untreated hypertension as opposed to those who take regular medication to manage their high blood pressure. Further research into the COVID vaccine side effects also suggests that people who have obvious signs and symptoms of hypertension can have certain common side effects from the vaccine.

Why the Risk?

People who are under treatment for the signs and symptoms of hypertension are also at some level of risk of developing the common COVID vaccine side effects. ACE 2 receptor is the site for binding of SARS CoV-2 and is also the receptor targeted by various blood pressure-lowering medicines. This led to some confusion initially on the increase in the risk of SARS CoV-2 related complications in people receiving treatment for hypertension. However, studies have shown that these medicines are safe to use during a pandemic and pose no extra risks to patients. 

Mitigate Risk Factors for Hypertension Patients

Although the risk of elevated blood pressure levels right after vaccination is one of the rarer COVID vaccine side effects, people with untreated signs and symptoms of hypertension may be at significant risk. Therefore, it is advisable to get a diagnosis and begin treatment to reduce the risk factors for hypertension in regards to the COVID vaccine. However, if you are on regular medication for high blood pressure, do not pause your medication before or after getting your COVID vaccine as this could lead to further complications. Instead, you should consult your primary healthcare physician before getting the COVID vaccine.

There is absolutely no evidence that suggests hypertensive patients cannot get vaccinated for COVID

Dr. M.G. Kartheeka, MBBS, MD

COVID Vaccination for Hypertension Patients: Precautions

Since each person has unique anatomy and functioning, it is hard to predict the exact nature and severity of the COVID vaccine side effects. Therefore, the best precaution to be taken before vaccination with pre-existing conditions like hypertension are:

With very limited evidence for the impact of covid vaccine on blood pressure, covid infection itself is found to be correlated with an increase in systolic and diastolic blood pressure and may cause new-onset hypertension.

Dr. Ashish Bajaj, M.B.B.S., M.D

Conclusion

Regardless of the several rumours and speculations that do not have any scientific basis, a vast population of Indians, even those with hypertension, have taken the COVID vaccine. It is better to be on the safer side by taking a vaccine rather than putting yourself at risk of getting a COVID infection. The data collected till now is inconclusive to confirm whether hypertension patients are in fact, at significant risk of COVID vaccine side effects. However, consulting a doctor is the best way to clear your doubts before vaccination with pre-existing conditions like hypertension.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Why Is It So Crucial To Curb Stress?

Stress is a reality that we all have to live with. You may have noticed that the stress levels have reached an all-time high ever since the pandemic struck. This is when things began to go haywire and we began to lose control over various aspects of our lives including health, finances and interpersonal relationships.

Fortunately, earnest efforts are being made on all platforms to help people cope with stress, by emphasizing the need to boost psychological health. That is why in this article, we will talk about stress, the physical effects of stress and how you can alleviate this unpleasant feeling.

What is stress?

Stress is a natural reaction of your mind and body to any demanding or challenging event/experience. Stress is not simply a psychological strain. When you are faced with an unfavourable situation, alarm bells go off inside your body and it reverts to its primitive fight or flight instinct through a complex mechanism.

This is when the adrenal glands start producing the hormones – adrenaline and cortisol. Cortisol is beneficial in helping you respond to danger by suppressing those bodily functions that are non-essential in the fight-or-flight response, such as your digestive system and reproductive system. However these hormones prepare you by increasing blood glucose levels for energy, a faster heartbeat and breathing can be experienced. 

All these functions of stress hormones were crucial during the evolutionary process because they kept the early humans alive. Once the threat has passed, cortisol levels drop and the body resets itself and all the systems go back to their normal functions.

However, that is not the case today. Our circumstances keep us in a perpetual state of stress. Be it the fear of losing your job, health or loved ones, we are always in a state of anxiety.

But you are not alone and there are ways you can control your stress. But before we go into that, we need to learn about the side effects of stress. 

What are the effects of stress on the body?

The side effects of stress are both emotional and physical. Once you identify the effects of stress on the body, you will be better equipped to take action against stress. 

  1. Emotional symptoms of stress:
  1. Physical symptoms of stress can be seen as:
  1. Cognitive symptoms of stress may present as:
  1. Behavioural symptoms of stress may be:

What happens if the effects of stress on the body are unchecked?

Long-term effects of stress on the body and mind can be quite dangerous and will impact different aspects of your health:

  1. Psychological illnesses such as clinical depression and personality disorders.
  2. Increased risk of heart diseases- lack of sleep and constant high blood pressure damage your arteries and they cannot supply enough blood to the heart. This raises the risk of a heart attack.
  3. Obesity – stress-eating and the unwillingness to exercise leads to rapid weight gain. Obesity further increases the risk of heart and arterial problems, type 2 diabetes, asthma and joint disorders.
  4. Menstrual irregularly because cortisol affects the oestrogen and progesterone cycle which regulates menstruation. 
  5. Sexual dysfunction, erectile disorder and fertility issues.
  6. Gastrointestinal problems such as gastritis, ulcers and acidity problems.
  7. Skin and hair problems.

How can you deal with stress?

Stress is inevitable, you can’t escape it. But the good news is that there are ways you can curb stress. It will seem difficult at first but with persistence, you can do it! Here are a few strategies:

Key takeaways

Conclusion

Being aware of stress, the effects of stress on the body and the long-term dangers of stress can help you live a fulfilled life. Whether it is for you or your loved ones, stay alert to the signs of stress so that you can take the right action at the right time. Consulting a psychotherapist or psychiatrist can help you magically. This can literally save lives.

Also Read: Effective Techniques To Reduce Cortisol Levels: A Comprehensive Guide

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

World Mental Health Day: Show Some Love To Your Mental Health!

Over the last few months, certain events have shone the spotlight on the need to take better care of our mental health. We are living in an era when our psychological well-being is under threat. So, this World Mental Health Day (10th October),   let us look into why your psychological happiness is being challenged and what you should do about it.

Work-From-Home: Not as convenient as we thought

When WFH became a new norm, we were excited as we all thought that this would save us from physical exertions of travelling back and forth from the office. But unique problems accompany WFH-

The ever-present stress of work overload and conflict is draining us and making us lose interest in life. We feel helpless and misunderstood. This situation gives rise to depression – the silent killer.  

Mental health is a universal human right, however the stigma associated with mental health lies deep. It’s estimated that 1 in 3 women and 1 in 5 men will experience major depression in their lives. Never neglect your mental health.

Dr. M.G. Kartheeka, MBBS, MD

Add to that the fear of catching COVID-19

Ever since the pandemic struck, we have been reading reports of how unstoppable it is. Millions have contracted it and far too many people have died. We not only fear for our own safety, but also for the health of our parents, grandparents or children who are more vulnerable.  

COVID-19 has also triggered immense financial difficulties with thousands having lost their jobs while most others are working on reduced pay. So people are experiencing anxiety over how to make ends meet. The endless worrying over health and finances is another reason why so many people are witnessing depression.

Mental health is important at every stage of life, from childhood and adolescence through adulthood, helping us determine how we handle stress, relate to others, and make healthy choices, thus the importance of World Mental Health Day.

Dr. Ashish Bajaj – M.B.B.S, M.D.

Is there a way out?

COVID-19 and WFH are here to stay until we have a vaccine. So we have to take action right now and preserve our mental health. Everyone is in danger. But fortunately, there are a few things you can do to deal with all the factors that cause stress and depression-

1. When you are working from home, assign a separate room for yourself which is to be out of bounds to everyone else, including children. Explain to everyone why a few hours of undisturbed peace are essential for work.  

SUBHEADING

2. Share household chores equally with other members of the household so that everyone’s workload is equally distributed.

3. Avoid fighting with your loved ones, everyone is stressed. When you are angry, breathe in deeply 10 times and your anger will disappear.

4. Practice yoga and deep breathing every day. Don’t forget to exercise as that releases happy hormones.    

5. If you realize that you have clinical depression, DO NOT hesitate to seek therapy. Depression can destroy your life.  

COVID-19 has affected everyone’s mental health. Talk to your loved ones about your fears and anxiety as that lessens the burden. We are all in it together and with proper caution, we will all emerge unhurt from this crisis.  

International Yoga Day – Harnessing The Power Of Yoga To Beat Covid-19!

International Yoga Day is finally here! Should 21st June be just another day on the calendar for you? Or will you let this be the day when you make a decision that will protect you from the pandemic?

A strong immune system can protect you from COVID-19 and other illnesses. There is no better way to boost your immunity than with yoga. Yoga prevents autonomic changes that impair your cellular immunity. By curbing stress and inflammation, it empowers your immunity.

If you don’t practice yoga, it’s never too late. Take that step today to have an alert mind and a healthy body! Are you wondering which yoga postures, in particular, will help your immune system? We have made a shortlist for you-

Asanas to benefit your immunity

Yoga will seem hard at the beginning if you are new to it. But with just a few days of dedicated practice, your body will become more flexible.

1. Salamba Bhujangasana

It is an easy yoga pose and terrific for suppressing stress. Lie down flat on your tummy and extend your arms forward. Lift your neck slowly, all the while relaxing your glutes. Hold the pose and breathe in and out slowly for as long as you are comfortable.

This pose gets your life energy flowing through your body and that preps you for the challenges of the day ahead.

2. Trikonasana

Trikonasana also begins with the tadasana. Now exhale and widen the gap between your legs until they are 3  ½ or 4 feet apart. Raise your arm along your sides and make sure that they are parallel to the ground. Now bend your upper body to the left. Bend from the waist. Grip your left ankle with your left hand. The right arm should be pointed towards the ceiling and perpendicular to the ground.

This pose improves your lung capacity and protects them from respiratory illnesses like the current pandemic.

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3. Parivrtta Utkatasana

Stand in the mountain pose or tadasana (standing pose), inhale and lift your arms. Exhale and bend your knees. Push your hips back and bend your upper body forward. Now twist your body. One arm will face the ceiling and the other arm will support you with the palm placed flat against the floor next to your feet.

This posture not only increases your flexibility but is good for your gut bacteria that strengthen immunity. It increases the production of digestive enzymes and detoxifies your body.

4. Anuvittasaa

This looks like a simple exercise, but executing it perfectly can take some getting used to. All you need to do is stand straight, raise your arms and make sure they are parallel to your ears. Now start bending back as far as you can go.

This posture stretches out your backbone, shoulders and neck muscles and is tremendously good for your heart. It ensures that more blood is pumped to all parts of your body. This translates to a greater oxygen supply to each cell, which makes them immune to diseases and oxidative stress.

5. Garudasana

This is a balancing act. It rights your body’s equilibrium, keeps the body grounded and enhances blood circulation by releasing tension and knots in your muscles. Your life force flows uninterrupted and toughens up your immunity.

Start with tadasana. Standing on your right foot, cross your left thigh over the right. Now point your left foot down and hook it around your right shin. Stretch out your arms in front of you and parallel to the ground. Cross your arms (right arm over the left) and bend the elbows. Then raise both forearms (they should be perpendicular to the ground). Ensure that the backs of the palms are touching each other.

Now turn the right hand to the right and the left hand to the left so that the palms face each other. Make sure that your right thumb passes in front of your left little finger. Stretch your fingers towards the ceiling. Stay in this pose for 30 seconds, unwind and continue with the legs and arms reversed.

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Meditation for diluting stress

Stress and anxiety lower your body’s defences. Meditation is complementary to yoga and together the two can beat stress to strengthen your immunity.

How to meditate

Yoga is an inexpensive path to wellness and health. So make it a part of your life to enhance your wellbeing.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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