Dear Doctor, 

I have a very demanding job which requires me to work 7 days a week for over 13 hours daily and I am beginning to feel stressed. Could you give me tips on how to fight off stress in order to remain productive?

Moses

Dear Moses,

Stress is bane of modern urban life. But one has to continue working even in face of stress. Over time, stress leads to many health-related issues like hypertension, diabetes, heart problems, peptic ulcer disease. Hence it is important to remain stress free.

Herewith are some tips to help overcome stress.

Firstly it is important to set priorities in life and work. Start doing the work which needs to be finished now and other which is not urgent could wait. Avoid taking up many responsibilities together. Also learn to say no to something which is not urgent. It is important to organise the daily time table very well, as that helps to remove stress from the mind.

When many things come together, just take a deep breath and think I can do it. Keep the mind focused on one thing at a time and start another after finishing first. What you could finish was fine but if something remains undone it should be taken normally not to stress the mind. Whatever may be the amount of work, avoid taking work to home and home to office, i.e. once you leave work place, try to put thoughts of work away and vice versa.

Try to keep the mind filled with positive thoughts, keep company of people with positive and encouraging thoughts.

Yoga and meditation are recommended as stress busters and relax the mind. Breathing exercises or pranayam are very useful in this regard. These can be done even for few minutes in the office itself. Simple deep breathing done for few minutes with eyes closed helps to relax the mind.

Fill the sparse leisure time available with creative activities. Music, dance, reading good literature, sports, e.t.c. are such activities. Avoid excess alcohol and caffeine as they are harmful.

A balanced diet and regular physical exercise keep the body as well as mind healthy and fresh. It should be realised that you are supposed to be in charge of your environment and mind and not vice versa. Once somebody starts to follow these tips regularly, over time the stress will be reduced and he/she can put in more work.

Dr Rachna Pande is a specialist in internal medicine at Ruhengeri Hospital