How do you beat stress? Are you into the unhealthy kind of stressbusters? This article gives you some great ideas to beat stress and adopt a healthier lifestyle.

From the time you start as a medical student till after you become a practitioner, stress just doesn’t leave you. Plus, you face patient mortality, the pressure of saving lives, handling documentation or managerial tasks at the hospital, and much more every day.

Depending upon your capacity to handle stress, there can come a time when even the smallest of stressful triggers will affect your efficiency and peace of mind. You know that; you advice your patients to keep stress at bay, all the time. You even know the techniques of how to beat stress, but do you yourself follow them? If yes, then ask yourself if your habits are healthy?

Habits of smoking, drinking, resorting to endless scrolling through our social accounts, and others only help us escape the feeling of stress, but do not really help manage stress. Besides, these affect health and also diminish our energies. You would be well aware of the repercussions and yet, you would rush to smoke before a surgery, drink an unreasonable amount of alcohol or coffee every day, or latch onto your phone for incessant gaming.

These are signs of unmanaged stress, which will break you down sooner or later. As doctors, you may knowingly engage in these activities, but what about the stress-related anxieties? These can engulf you before you even know it!

Even a simple habit of staying up till late night can lower your attention span, hamper productivity, make you feel less in-control and therefore, stressed and anxious. Not to forget the possibility of accompanied panic attacks, palpitations, a feeling of depression, etc. that can affect your personal and professional lives.

So how do you really manage stress?

Being a health professional, you would think the answer is seeking a psychiatrist’s help but of course. While professional help would be ideal, you could also consider some self-help measures. We have a list of 5 good habits that you could incorporate in your daily life. Think of these as little steps towards being happier and calm and sharp enough to handle stressful situations.

Keep aside at least 15 minutes for ‘me time’ every day

No matter how amazing your clinic looks or how adequate the hospital is in terms of facilities, that environment can seem mind-numbing. Not to mention the suffering of the patients, who you really want to help, but if you are not at peace, it can get to you.

Take just 15 minutes for yourself in a day and do whatever it is that will give you that much-needed peace or break. If you are already saturated, take those 15 minutes twice or thrice in a day, you deserve it! But ensure you spend them wisely; read a book, write a journal, meditate, go for a walk in the nearest park or anything else that can make your time worthwhile for your happiness, your being.

Meet the people you like at least once every week

A health professional’s life starts with the habit of deprioritising self in every way. Unfortunately, it costs you the opportunity to spend time with family and your closeness with friends.

Remember how relaxed and joyous you can be when you are in their company? So no matter where they are, make it a point to get in touch with them or better still, meet them. Video calls and chats are convenient, yes, but there is no joy compared to the joy of talking to your favourite people one-on-one.

Take deep breaths during and between patient consultations

Sometimes, your stress may get triggered on facing the patient’s suffering. This is when their problem becomes your problem and it is essential you start fighting your problem then itself.

A simple thing to do would be taking deep breaths during the consultation. This will help you stay cool-headed and calm enough to absorb information and impart the right advice. Try doing the same in between consultations as well and you will see you wouldn’t be as stressed.

Exercise for 20 minutes at least four times a week

You know that the benefits of exercising are manifolds. You have perhaps told your patients, friends and family the same thing umpteen number of times. However, if you yourself haven’t been exercising, it is time to start. Make exercising your habit and let the endorphins, dopamine and serotonin do their jobs in making you feel less stressed and happier.

Help your spouse, children and parents

Cook or bake with your spouse, help your children draw a diagram, or teach your parents how to post their pictures online! If these seem like forgotten ideas, it is time you remind yourself about the advantages of mingling, giving and being around for your family. This one habit goes a long way in giving you satisfaction and ensuring your family, your home and you, are all happy within.

These are just 5 good habits that you can start practising today onwards. You may mindfully choose more habits to suit your lifestyle or preference; anything that does not harm your health and ensures stress doesn’t get the better of you!

1. Rahul Amte, Kartik Munta, Palepu B. Gopal. Stress levels of critical care doctors in India: A national survey. Indian Journal of Critical Care Medicine. 2015 [cited 2019 Aug 29]; vol 19, issue 5. Available from: https://www.ijccm.org/doi/pdf/10.4103/0972-5229.156464
2. Dave S, Parikh M, Vankar G, Valipay SK. Depression, anxiety, and stress among resident doctors of a teaching hospital. Indian J Soc Psychiatry [serial online] 2018 [cited 2019 Aug 29];34:163-71. Available from: http://www.indjsp.org/text.asp?2018/34/2/163/235666