My daughter is now 3 years old.
We had planned for her future
education by starting a fund for
her with a notable Insurance company.
The agent was somebody who was
having a business relationship with us.
We had wanted a lump sum amount
available for the future .
Accordingly we signed necessary
documents and received the insurance
papers.Really stupid mistake was
not perusing the document carefully.
2 years have passed since starting the policy
.6months back while getting our papers
in order I discovered the sum assured will
be paid on maturity in 10 half-yearly installments.
Our main purpose of the investment was
definitely not met.
We were truly shocked.On careful perusal of that
particular policy’s term online we realized
there actually was two options for payment.
The default option was lump sum at maturity
with a choice of the other option, if wanted.
For 6 months we tried to get a straight reply
from the agent .But till date mystery’s still
unfolding and we are in a limbo.
Why such a story about insurance?
I really believe we should live the healthiest
life possible.But we truly have to be ready
for all eventualities.This actually means
Taking advice and delegating is important.
But more important probably is to do your research
before taking important decisions.
You really have to look after your own garden!
What are the causes of your stress?
- Maybe solution to a problem,
is just around the corner.
- You probably don’t want to overlook
any potential problems or their solution .
- You don’t like to face sudden
- You like being responsible .
Now Ask yourself these questions….
1)Have you taken adequate health-insurance?
2)Do you have Term life insurances
of the right amount?
3)Do you have a nest egg fund
4)What is the status of your Savings?
5) What about retirement planning?
When do you plan to retire ?
Are you keeping at least 10%
of your monthly salary for retirement?
6)What are your health worries?
7)What are your worries
about your family?
8)Are you satisfied with your Job?
You should consult the book ‘16 Personal
by Manish Chauhan of Jago investor .
This book will help you streamline solutions
to many of your money issues.
I bought a copy of this book.
You can find out here why I really like this book.
All your worries may be divided into :
- Health worries
- Family worries
- Wealth or career worries
The biggest drain on financial
resources can be healthcare costs.
Your systems at Risk from stress
Stress how it affects our various systems.(Human skeletal PIC courtesy Shutter stock)
Symptoms and signs of the
silent disease “Stress”
Increased stress can cause and aggravate
- Elevated Blood pressure
- Heart disease
- Sleep problems
- Chest pain
- Stomach upsetupset
- Sexual and reproductive problems,including infertility.
- Smoking alcoholism and substance abuse makes stress worse.
- Increases weight/obesity
1)43% adults suffer the adverse health
effects of chronic stress.
2)70% to 90% of doctors visit is due to
stress related complaints.
3)Upto 50% of emotional disorders
during a persons lifetime is due to
untreated chronic stress.
4)Women have a much larger area
of brain involved in emotions.
We worry more because our emotional
quotient is also higher.Since we have more
empathy,we worry for ourselves,for our
family and for our friends.
Get rid of the chronic stressors.
This weekend take time to write
everything that is worrying you.
Get started using this checklist
- Whats worries you most about your
finances and your insurances?
- How can you deal with the problems
quickly and effectively?
- What in your personal life stresses you
- What are the stressors in Professional life?
Write these all down in 1/2/3 pages.
Next write to be done , maybe later,
delete next to all the topics you
You will now find that your list of
problems seem much smaller
and more manageable.
Chronic stress 32 relaxation
techniques for peace
1)Know your priorities and delegate
the less important.Health and family
are most important
2)Keep some ‘me‘ time every day.
Preferably in the morning.
Pause for 10 min to 25 min .
Tai -chi has also been known decrease stress
Meditation programs can result in small
to moderate reduction of multiple negative
dimensions of psychological stress.
3)Read a good book.
Few pages everyday.
you enjoy at bedtime.
I love murder mysteries.
They help me unwind after a long day of
3)Start a small garden
Gardening is therapy for
Watching things grow will make
you happier and the colour
green is naturally relaxing.
My balcony garden
I started container gardening in my
apartment balcony ,you can check it out
4)Breathe deeply .
Sit with your back straight.
One hand on your stomach .
The other over your chest.
While breathing in , hand on
your stomach should move much more
than the other hand.Release your breathe
slowly and make it really slow.
Breathing exercise to decrease stress
5.Set small goals and reward yourself
when you are able to meet them.
.Clutter is a known stress inducer.
7.Listen to music.
Sound of waterfall , rainfall ,birds
chirping are all relaxing.
Laughter is truly the best medicine
.Read funny stories,watch cartoons!Just laugh.
A good laughter releases endorphins in our brain,
which are natural feel good chemicals.
Mindfulness is being aware of your
thoughts, actions in the present.
It helps us focus on the now .Whenever you
find your mind wandering,stop,focus .
Preventing multi-thinking and multitasking
cuts down on stress.
Studies with war veterans have shown a
positive effect of mindfulness on
Socializing is one of the best ways
to unwind.Even if you are an introvert
make it a point to meet people at least
once or twice a week.
11.Look for the silver lining in the cloud.
Think positive and speak positive.
Sometimes if you can’t speak well, it’s
better not to Speak! Take a break and
come back when you are calmer
12.Talk to a close friend or
Sharing can really make your grief lighter
Walk , run , jog,yoga kickboxing… anything.
Aerobic exercises: jogging, swimming, cycling,
walking, gardening, and dancing, help in fighting stress.
Mood improvements are caused
by exercise-induced increase in blood
circulation to the brain and by an influence
on the hypothalamic-pituitary-adrenal (HPA) axis.
Exercise improves mental health by
reducing anxiety, depression, and negative moods.
It improves self-esteem and cognitive function.
Exercise also helps to improve low self-esteem
and social withdrawal.
Health benefits of exercise includes:
- Improved sleep
- Increased interest in sex
- Better endurance
- Stress relief
- Improvement in mood
- Increased energy and stamina
- Reduced tiredness that can increase mental alertness
- weight reduction
- Reduced cholesterol and improved cardiovascular fitness
Give your loved ones a
hug and a kiss.
Count your blessings and be grateful for the
wonderful people you have in your life.
Gratitude is a very powerful emotion and c
a truly help you realize the power of positive thinking.
Try keeping a gratitude journal.
Research has proved that writing down
3 to 10 things you are grateful for ,
once a week has a positive effect.
15.Whenever you start worrying
do a brain dump.
Imagine a black hole in your brain where
you throw in all the worries.Just
concentrate on the blackness
of the hole and relax.
16.Do a gradual,, progressive
Start from your right foot, then left
and move upwards.
You can actually relax the muscles in your temple
by concentrating ….just using your mind.
This technique helps to relax the tight
muscles and is well known
technique to counteract sleep problems.
17.Start a new hobby.
Learn something new.
Distraction works.Your brain
while busy learning,stops worrying
18.Start relaxing and loosing weight
Stress causes excessive release of cortisol
a fat storing hormone.This can make you fat.
Letting go of worries helps you loose
weight is a great boost for all of us.
19.Don’t be a night owl…
Have dinner and start unwinding atleast
2/ 3 hours before bedtime
A least 7 hours at night.Less than 6 hours sleep
and more than 8 hours both are associated with
increases risk of stroke.
21.Have a peaceful bedroom
Keep your phone away in a different room
in silent mode when you are going to bed.
Preferably no television in your bedroom.
You can check out The Inspired room blog
for budget friendly ways to make
your bedroom your sanctuary.
22.Don’t have caffeine before
going to bed.
Decrease your caffeine intake
to 2/3 cups per day.
23.Try to avoid long commutes
.Commuting by any means for more than
10 miles every day has been known to
cause,fatigue,insomnia,and many health problems.
24.Avoid processed food
Packaged,processed food increase the level
of cortisol hormone in your body .
Signalling your brain to be in the stressful
25.Stop checking your inbox multiple times
every day .Try doing it twice a day.
Keeping up with the information overload is tough
26.Drink green tea,white tea,chamomile tea..
all are known to relax the mind and body.
27.Spend time with your family,play with children.
28.Delegate time for discussing problems.
Try to avoid prolonged rants about boss,office
in-laws, maids etc.
Spend 10 minutes ranting , then just disconnect.
Don’t let the bad mood ,spoil the family time
29.Practice self control
Angry words hurt.
Whenever you find yourself loosing your temper,
breathe deeply,count to 10 and stop talking.
30.Visual Relaxation therapy
Visualize a happy moment in your childhood.
A peaceful location where you have visited.
Visual therapy helps calm a stormy mind.
31.Make a pact with a friend /
Put money in a jar if you find yourself
obsessively worrying about something.
At least if you are a chronic worrier it
may just make you rich!
32.Love and make love…one of the best ways
to release endorphin and counter the
effects of stress in your body.
The stress relieving diet
- Eat complex carbohydrates
like oatmeal which prevent blood sugar
surges and mood swings(Sugars promote
serotonin production in the brain which
are feel good chemicals)
- Pistachios,almonds.Vitamin E and the
good fat in these helps fight stress related
- Oranges( they are rich in Vitamin C,
helps to boost immunity and fight stress
related antioxidant damage to our tissues)
- Naturally fatty fishes are rich
in omega 3 fatty acids
- Spinach,leafy greens ..they are rich
in magnesium which helps prevent headache
due to stress
- A glass of warm milk at bedtime.
Provides enough calcium to fight
anxiety and depression.
- Have a piece of dark chocolate.
Practically an unbeatable source of endorphin.
Take home message
Worries and stress are a part and parcel
of life.There are as many solutions as there
are causes.Whether worries and stress are allowed
to take over your life ,depends entirely on you.
There will always be some reason to worry
and you must already be having your own way to cope
In this article I have compiled 32 solutions
to beat stress(don’t worry over the list)!Most of them
you must already be using to cope with the various
challenges in your life.The others will help you some more.
Lifestyle and dietary changes are
very important.More important is your mindset.
You can choose to not let stress ruin you.
Take some action now to get rid of the silent disease stress.
Small goals,definite goals.Slow,steady,persistent.
Take charge.Live life to the fullest.
Be grateful.Be stress free!
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