DANGERS AND COMPLICATIONS INVOLVE IN D&C ( DILATION CURETTAGE)

 DANGERS AND COMPLICATIONS INVOLVE IN D&C ( DILATION CURETTAGE)



A dilation and curettage is also called a “D & C” or “D and C.” It’s a minor surgery that involves dilating or opening the cervix. The cervix is the opening to your uterus or womb. After dilating your cervix, your doctor uses a spoon-shaped object called a curette to remove tissue from the inner lining of your uterus.
The procedure occurs in a doctor’s office, a women’s health clinic, a day surgery center, or a hospital.

There are many reasons that a doctor might order this procedure. The most common reasons are:

• to determine the reason for heavy bleeding during or between your menstrual periods
• to remove non-cancerous tumors, or fibroids
• to remove and examine potentially cancerous tumors
• to remove infected tissue, which is often caused by a sexually transmitted disease called pelvic inflammatory disease (PID)
• to remove tissue left behind in the womb after miscarriage or childbirth
• to perform an elective abortion
• to remove an intrauterine device (IUD), which is a form of birth control

 Dilation curettage is usually very safe, and complications are rare. However, there are risks. These include:

• Perforation of the uterus. Perforation of the uterus occurs when a surgical instrument pokes a hole in the uterus. This happens more often in women who were recently pregnant and in women who have gone through menopause.
  Most perforations heal on their own. However, if a blood vessel or other organ is damaged, a second procedure may be necessary to repair it.
  
• Damage to the cervix. If the cervix is torn during the D&C, your doctor can apply pressure or medicine to stop the bleeding, or can close the wound with stitches (sutures).
• Scar tissue on the uterine wall. Rarely, a D&C results in development of scar tissue in the uterus, a condition known as Asherman's syndrome. Asherman's syndrome happens most often when the D&C is done after a miscarriage or delivery.
  This can lead to abnormal, absent or painful menstrual cycles, future miscarriages and infertility.
  
• Infection. Infection after a D&C is possible, but rare.

Contact your doctor if you experience any of the following after a D&C:

• Bleeding that's heavy enough that you need to change pads every hour
• Fever
• Cramps lasting more than 48 hours
• Pain that gets worse instead of better
• Foul-smelling discharge from the vagina

20 MEDICAL AND HERBAL REMEDIES FOR MENSTRUAL PAIN

MENSTRUAL PAIN (DYSMENORRHEA)

Menstrual pain is one of the only symptom that comes up as regularly as the monthly bills … and they have to be tolerated like an unwelcome guest!

Menstruation is often painful at the end of adolescence and the years preceding menopause, because these are the periods of hormonal fluctuations.

Fortunately, menstrual cramps are usually quite mild. However as per a research estimate more than 60% of women experience very intolerable cramps during some of these cycles in the first four years of puberty or before menopause.

Causes of menstrual pain: Woman’s body produces prostaglandin a hormone which help the uterus to contract and get rid of mucous. The uterus must contract to generate the menstrual flow, and these contractions result in experience of pain.

Generally the intensity of cramps is directly related to the amount of prostaglandin produced by the body, However in certain cases, other factors like endometriosis, might be responsible for these cramps.

Endometriosis is the development of normal tissue of the uterus, outside its usual location. Endometriosis really increases the pain of menstrual cramps,

Another instance of unusual menstrual pain occurs when uterus tries to remove blood clots caused by fibroids.

Side effects of menstrual pain: In most cases, dysmenorrhea has no consequence other than the inconvenience of pain. However in case of intense, repeated and unrelieved menstrual pain, it can cause psychological distress, and sometimes even depression.

Remedies

Although it is impossible to completely eliminate cramps, there are many ways to relieve pain.

I) Exercise: Relaxation exercises are effective remedy for menstrual pain.

Walking is effective in reducing menstrual pain because it improves blood circulation in the pelvic area. Swimming is also very effective in reducing menstrual pain as it releases endorphins – the body’s natural painkiller which is effective home remedy for menstrual pain.

Another effective light exercise for menstrual cramps is as follow:

Lie on the back on the floor or a bed, knees bent, feet flat on the floor or on the bed and stretch out your arms to the side, palms flat. Swing your stomach slightly up and down for several minutes, by relaxing the muscles. By making these small movements, taking quick, short breaths one can get relief from menstrual pain.

II) Fomentation or Hot Sitz Bath: Massaging the painful area with hot water bottle or heating pad increases the blood flow and circulation to the uterus, which helps reduce the effect of chemicals that cause menstrual cramps. A hot sitz bath can also be used to get relief from menstrual pain.

Massaging with creams or oils that have deep heating action is one of the best home remedies for menstrual pain. The abdomen can also be warmed by drinking hot liquids, such as clear soups, broths or herbal teas.

III) Cold Packs: Some women find a cold pack to be more effective than hot bath in relieving menstrual pain. Cold pack helps constrict blood vessels, which provides relief from the cramps. Ice pack prepared by putting ice in a zipped plastic bag and covering it with a towel can be placed on the abdomen for 15 to 20 minutes.

IV) Food rich in Calcium:Several independent researches have shown that women who consumed about 1,200 mg of calcium per day or more witness a reduction in their menstrual pain. Calcium helps maintain normal muscle tone. Muscles rules that lack calcium tend to become hyperactive which causes menstrual cramps. Thus calcium provides a great relief from menstrual pain.

Calcium also helps in reducing water retention and improving mood.

On an average, women are recommended a minimum daily intake 800 mg of Calcium which equates to about three cups of milk.

The normal staple diet is naturally deficient in Calcium. A glass of skimmed milk or a cup of yoghurt provides approximately 300 mg of calcium. Taking food naturally rich in calcium is effective in treatment of menstrual pain.

V) Food rich in Magnesium: Magnesium increases the absorption of calcium from the body and thus helps in reducing menstrual pain. Food rich in magnesium include beans, whole grains such as buckwheat, salmon, shrimp, tofu, vegetables and nuts.

VI) Unripe Papaya: Papaya is a very effective home remedy for menstrual cramps during menstrual cycle. Eating unripe papaya around a woman’s menstrual cycle is very effective preventive measure against menstrual pain.

VII) Sesame seeds: Sesame seeds are amongst the best home remedies for menstrual pain and cramps. Sesame seeds help in keeping the blood flow regular and reduce the possibility of cramps during the menstrual cycle. Taking sesame seeds soaked in water or eating a handful of the seeds are very helpful in menstrual problems. For best results one can eat the seeds at least two or three days before the menstrual cycle starts.

VIII) Parsley: Parsley is also very effective in getting relief from menstrual pain. Parsley also regulates irregular menstrual cycle. A juice made from parsley can be taken twice a day during periods to prevent excessive menstrual pain. Parsley tea can alternative be used during periods.

IX) Ginger: Ginger is one of the best and most effective home remedy for menstrual pain. Ginger tea can relieve menstrual cramps. Ginger must be pounded and boiled in water for a few minutes; this infusion can be sweetened with sugar or honey to make it more palatable and effective. This should be taken thrice daily after meals for relief from painful menstruation and to stop menstrual flow.

X) Indian Spikenard: Indian spikenard is one of the best and most effective home remedies for menstrual problems like dysmenorrhoea – which is very painful and difficult menstruation.

XI) Basil leaves: Basil leaves are an excellent home remedy for menstrual problems. Using these leaves can help in getting relief from cramps. Basil leaves can be had in raw form or can be added in tea or as a spice in the food. It can also be added in water and drunk for relief from menstrual pain.

XII) Coriander seeds: Coriander seeds have vital anti inflammatory and other useful properties that makes it very effective in reducing menstrual pain and correcting irregular menstrual cycle. A handful of seeds should be boiled in water till very little water remains and this should then be strained and this can be taken twice daily and can be taken when warm for better results.

XIII) Crampbark(Botanical name: Viburnumopulus) Cramp bark is one of the oldest and best home remedies for treating menstrual pain. Cramp Bark helps alleviate severe cramping that causes nausea, vomiting, chills and sweating.

XIV) Asafoetida: Asafoetida mix with butter and honey or cooked asafoetida is effective when menstrual pain is caused due to excessive menstruation.

XV) Black cohosh: Black cohosh is a very widely used herb to relieve menstrual pain. The herb can be taken as raw plant or its root cab be dried or exracted for internal use. The presribed dosage is 20-40 mg twice daily and continued till menstrual pain continues. This herb should NOT be taken during pregnancy as it can cause heart trouble for the infant.

XVI) Other herbs: Decoction made by mixing one or all of the following ingredients is effective in addressing variety of menstrual problems: wood apple, marigold, rough chaff, mango bark, blue cohosh, banana flowers, hermal, chicory, tenner’s cassia, lemon grass, bengal gram and blood wort. Their intake during menstrual period or days before the start of the menstrual cycle is effective in treatment of menstrual pain and irregular menstrual cycle.

XVII) Pills:In case of intense menstrual pain, pills can be taken under advice of your doctor. Ibuprofen, which is very effective inhibitors of prostaglandin, is generally prescribed in such cases. In some cases Naproxen is also prescribed. However consult your doctor before taking any pills.

Diet

A diet regimen comprising of the following nutrients is recommended as home remedy for menstrual pain.

Omega 3: Take liberal amount of fatty fish ( salmon, sardines, mackerel,herring), oil of flaxseed and hemp seeds, which are important sources of omega-3.

Mineral rich: Diet should be rich in vitamins and minerals like calcium and magnesium. These micro-nutrients are essential for the metabolism of prostaglandins and their absence results in production of excessive prostaglandins which results in menstrual pain.

Water Consumption: Drink enough water to keep the body hydrated and to regulate the menstrual flow.

Fiber rich food: Constipation is a very common complaint associated with monthly cycles. Add extra fiber to your diet during periods to keep your digestive system in order.

Foods to avoid

Sugar: Reduce consumption of refined sugars as it produces insulin which results in production of pro-inflammatory prostaglandins.

Vegetable fats: Eat less vegetable fats and margarine, as they result in formation of pro-inflammatory prostaglandins, which is the main cause of menstrual pain.

Red meats: Red meats are rich in arachidonic acid, which stimulates production of pro-inflammatory prostaglandins.

Other foods to avoid: Avoid tea, alcohol and caffeinated foods (caffeine is a strict NO) which might worsen the condition. Avoid white flour products and tinned foods.

Salt for obese women: Women who tend to retain water during their periods must limit sodium intake. Salty snacks like chips and cheese can make you feel bloated.

 Massage With Essential Oils for Pain Relief

Using certain aromatic essential oils and massage can also relieve menstrual cramp pain, according to a study published in May 2012 in the Journal of Obstetrics and Gynaecology Research. Investigators assigned 48 women with menstrual cramps and other symptoms to massage either essential oils or a synthetic fragrance on their lower abdomen. The women used a mixture of diluted essential oils from the end of one period to the beginning of the next. Lavender, clary sage, and marjoram were used in a 2-1-1 ratio, and the essential oils were diluted to a 3 percent concentration overall in an unscented cream (a solution created, for example, by adding 3 milliliters (ml) of essential oils to 97 ml of an unscented cream). 

Women in both groups reported less pain, but the essential oils group did better. Based on the women's reports, researchers found that the duration of pain was reduced from 2.4 to 1.8 days after self-massaging with essential.

Lean on Your Contraceptive

The odds are that your birth control pills may help relieve painful cramps, as reported in a Cochrane review of 10 studies that was published in October 2009. Experts didn’t find any difference between low- or medium-dose estrogen contraceptives in producing pain relief for period cramps. But oral contraceptives come with side effects for some, which may include spotting, breast tenderness, nausea, and low sex drive — in addition to a higher risk of blood cloth.

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Other recommendations

Researches have shown that anxiety triggers release of adrenaline and cortisol which increase pain and discomfort during menstrual cycle.

Indulge a little in creative pursuits to keep yourself away from thinking of cramps. A positive bent of mind triggers release of several vital hormones which help relief from pain and other menstrual discomforts.

Try to incorporate practices such as massage, yoga or meditation into your lifestyle.

Exercise should be a regular part of daily activity. Gentle massage and relaxing techniques like acupuncture are also helpful in treating menstrual pain.

If the pain continue to create discomfort every month, despite the home remedies you try, consider discussing the matter with your doctor.

Its time to consult a doctor if,

• Cramps are so intense that it prevent you from conducting your normal activities.
• Cramps are accompanied by nausea, headache, diarrhea and vomiting.
• Its bleeding profusely or you pass clots for more than a day.
• If cramps occur suddenly in adulthood.
• If menstrual discharge is accompanied by intensified menorrhagia ( excessive menstruation)
• If menstrual pain is preceded or accompanied by fever.
• If menstrual pain is preceded or accompanied by abnormal vaginal discharge.

TYPES OF HEADACHES: CAUSES, DIAGNOSIS AND TREATMENTS

The Real Fast Facts

 

headache or cephalgia is defined as "a pain or ache in the head...It accompanies many diseases and conditions, including emotional distress.

Headaches are one of the most common ailments, with most people experiencing a headache at some point in their life.² They can affect anyone regardless of age, race and gender.

The World Health Organization (WHO) reports that around 47% of adults worldwide will have experienced a headache within the last year. As well as being symptoms of other conditions, headache disorders can lead to the development of other illnesses. Depression is three times more common in individuals with severe headaches than in healthy people.

Headaches are extremely common – most people have a headache at some time in their life. Most headaches disappear on their own (with a little time) or with the help of mild pain relievers. Although most headaches are mild and temporary annoyances, some people have headaches that are so severe they need to consult a doctor for pain relief.
Children can also have headaches, some well before they reach the age of 10. Research shows that before puberty, headaches are more common in boys, but that trend is reversed after puberty. Adult women experience more headaches than adult men, and they're often linked to a woman's menstrual cycle. With advancing age, both women and men tend to have fewer, less severe headaches.
Headaches come in various forms: tension, migraine, sinus, and cluster headaches. In a small number of cases, headaches may signal a more serious condition that requires immediate medical attention.

Causes

Headaches can be triggered by a variety of factors. The most common cause of headaches is prolonged tension or stress. These are called tension headaches or muscle-contraction headaches. Virtually everyone suffers from this at some time. Muscles in your scalp, neck, and face tighten and contract, causing spasms and pain. Psychological factors such as anxiety, fatigue (e.g., eyestrain), and stress (e.g., long periods of concentration) as well as mechanical factors such as neck strain (e.g., working on a computer for prolonged periods) are often the culprits behind a typical tension headache.
Migraines are generally more severe and can be debilitating. The cause of migraine is not known but many trigger factors are recognized. These include hormonal changes (during a woman's menstrual cycle), certain foods (e.g., chocolate, aged cheeses), beverages (e.g., red wine), strong odours, lack of sleep, and even stress. It is not uncommon to experience mixed tension-migraine headaches.
Sinus headaches are less common than people think. Many people with sinus headaches actually have migraine headaches. They can occur after a bout of upper respiratory infection, such as a cold. Along with the headache, people often have a runny or stuffy nose. Sinus headaches are caused when bacteria invade and infect the nasal sinuses.
Cluster headaches are a relatively uncommon type of headache. They more often affect men, run in families, are strongly associated with cigarette smoking, and tend to occur in clusters over a few days, weeks, or months with long headache-free periods lasting from months to years. In some cases, they are triggered by alcohol. The cause is not known.
So-called "ice pick" or primary stabbing headaches are severe headaches that occur suddenly, causing a few seconds of intense pain at a small, localized spot. The exact cause of these headaches is unknown, but they are usually not due to a serious problem.

Symptoms and Complications

Tension headaches generally cause a constant pressure or a dull ache that affects the entire head. In most cases it begins slowly, with the ache usually focused above the eyes. There's a feeling of tightness across the forehead or at the back of the neck. The ache can last for hours or days at a time, with mild-to-moderate pain that is not worsened by activity and that typically improves when the source of tension is removed.
Cluster headaches occur in "clusters" or groups, with pain lasting about 20 to 90 minutes at a time. The ache and pain is limited to one side of the head and can be extremely severe. They are often accompanied by other symptoms on the side of the headache such as redn and tearing of the eye, drooping eyelid, and nasal stuffiness and dripping.
Migraines range from mild to severe. They often occur as one-sided head pain but can sometimes affect both sides. The location, duration, and intensity of pain vary widely from person to person as well as from one episode to another. Migraine is usually a pulsating pain, often with other symptoms such as nausea, vomiting, visual disturbances, and hypersensitivity to light, noise, and smells. A migraine attack can last from hours to days, averaging 12 to 18 hours per episode. They're often so severe and incapacitating that many migraine sufferers are unable to carry out normal daily activities.
Migraine headaches are divided into two categories: migraine with aura and migraine without aura. Some people experience a pre-headache stage known as an aura, which can last about 10 to 30 minutes. A typical aura includes visual disturbances such as blind spots, zigzag flashes, and light sparks. The aura normally clears as the headache starts, but there can be some overlap. Sometimes the aura will occur without a headache but more often no aura occurs before the headache.
Although headaches can be painful and debilitating, they are usually not due to dangerous conditions. However, headaches can occasionally be a sign of something more serious. Very severe high blood pressure (above 180/110 mm Hg), stroke, brain tumour, or an aneurysm (a dilated weakened blood vessel) in the brain may cause headaches. Meningitis (an infection of the brain's lining) may also cause a headache. Warning signs are a sudden onset of headache accompanied by fever, stiff neck, and visual problems (double vision).
It's critical that you seek emergency medical care if you experience a headache that:

• gets worse over days or weeks
• is accompanied by impaired neurological function (e.g., loss of balance, weakness, numbness, or speech disturbance) and double vision (could signal a stroke)
• is accompanied by persistent nausea and vomiting
• is accompanied by seizures, mental disturbances, and loss of consciousness
• is associated with a fever or stiff neck (could signal meningitis)
• is different than the usual pattern of headaches you have experienced
• strikes suddenly with great intensity
• wakes you from sleep or is worse when you lie down

Making the Diagnosis

If you tend to have headaches that are frequent and severe, your doctor will examine you for any serious, life-threatening conditions (e.g., stroke, meningitis) and start emergency care if needed. As well, if you regularly have headaches and experience a change in the pattern of your usual headaches, you should see your doctor.
Typically, a thorough medical history and physical examination is enough for a good diagnosis. Since tension headaches are very common, your doctor will ask questions about your current stress level and other personal factors (e.g., work) that may be triggering your headaches. Depending on the location, duration, and any accompanying symptoms, the type of headache can be determined.
In some cases, a brain scan called a CAT (computer assisted tomography) scan or MRI (magnetic resonance imaging) may be used to check for serious causes of headache.

Treatment and Prevention

Since tension headaches are caused by factors such as neck strain, stress, and anxiety, treatment involves eliminating the stressful situation, if possible. Taking an over-the-counter pain reliever such as acetaminophen* or ibuprofen, and finding ways to relax, rest, correct poor posture, and exercise can all help to relieve and prevent headache pain.
Cluster headaches respond poorly to over-the-counter medications. Oxygen therapy and prescription medications such as lithium, calcium channel blockers (used also to treat high blood pressure), steroids, nonsteroidal anti-inflammatory drugs (NSAIDs), and some antimigraine medications, among others, can help in many cases. If you suspect that you have cluster headaches, you should check with your doctor.
Sinus headaches usually require antibiotics or other treatments to clear up the infection. Once the infection is gone, the headache will go away, too. Until the infection gets better, taking an over-the-counter pain reliever can help ease the pain.
Migraines can be treated with over-the-counter pain relievers, such as acetylsalicylic acid (ASA), acetaminophen, or ibuprofen, if the headaches are mild.
Stronger medications may need to be prescribed if the headaches are more severe. These can be divided into two groups:
1) Acute treatments:

• pain relievers containing codeine or meperidine
• NSAIDs
• ergot derivatives (e.g., ergotamine)
• serotonin agonists called "triptans" (e.g., sumatriptan, zolmitriptan)
• dopamine antagonists (e.g., metoclopramide, prochlorperazine)

2) Preventive treatments:

• antiseizure medications such as valproic acid, divalproex sodium, gabapentin, and topiramate
• blood pressure medications such as beta-blockers (e.g., propranolol or metoprolol), candesartan, lisinopril, and calcium channel blockers (e.g., flunarizine and verapamil)
• riboflavin (vitamin B2), coenzyme Q10, butterbur, or magnesium supplements
• serotonin blockers such as pizotifen
• tricyclic antidepressants such as amitriptyline and nortriptyline
• avoiding headache triggers

There is some evidence suggesting that chiropractic care, such as spinal manipulation, can help alleviate headaches originating from the neck.

GET TO KNOW 33 CURATIVE MEASURES TO STRESS

  GET TO KNOW 33 CURATIVE MEASURES TO STRESS

The time to relax is when you don’t have time for it.”
Sydney J. Harris

“One of the symptoms of an approaching nervous breakdown is the belief that one’s work is terribly important.”
Bertrand Russell

“Rest is not idleness, and to lie sometimes on the grass under the trees on a summer’s day, listening to the murmur of water, or watching the clouds float across the sky, is by no means a waste of time.”
John Lubbock

Feeling stressed in today’s society is pretty much inevitable.

But how stressed you get or how often this happens are two things that you can have a great influence over.

Without smart habits for dealing with situations that could be stressful life can be a whole lot more burdensome that it needs to be. You may feel tired before the week has barely begun. Be overwhelmed on a daily basis. Get an upset stomach, headaches or migraines too often and even start to feel burned out.

So what can you do about it?

In this article I’d like to share 33 tips and habits that have helped me to live a less stressful life.

The main focus will be on how to prevent getting stressed in the first place. But the article also contains a whole bunch of effective habits for dealing with a stressful situation when you are right in the middle of it.

I hope you will find a few favorites among these tips and habits that you can start using in your own life this week to reduce the stress and live a much lighter and more relaxing life.

1. One thing at a time.

You’ll feel better and less stressed if you just do one thing at a time. No matter if it is at work, in school or in your private life. This will make it easier to focus and to do a job of higher quality right away. Instead of having to go back several times and polish and rearrange to get the result you want.

If you have to multi-task a few things during your day then set off some time for that. Single-task during most of your day but set off an hour in the afternoon for instance to do all of that multi-tasking stuff in one big swoop.

2. Write everything down.

If your memory is anything like mine then it might be a bit like a leaky bucket too often. So write everything down. Your ideas, tasks and stuff you just have to remember.

Then you don’t have to worry about forgetting. And you will free up your mind for focusing on other things than remembering.

3. Keep your daily to-do list very short.

10 years ago I never used a to-do list. I got very little done. Then I started using a too overloaded to-do list. I got more done but I was stressed and felt overwhelmed a lot of the time. Today I use a very short daily list of just the 1-3 most important tasks. It works really well.

4. Don’t make mountains out of molehills.

One of the best ways to make your day and life easier, lighter and less stressful is to not build mountains out of molehills. To not create extra drama, overthink or create a problem out of something that doesn’t matter much. Or just out of air.

So how can you handle this bad habit?

Well, when a big problem is starting to build in my mind I first say something like: Hold on now…

This helps me to pause and become more receptive to change my line of thinking. Then I ask myself:

Will this matter 5 years from now? Or even 5 weeks from now?

Those two steps have helped me to build a lot less mountains in my life.

5. Spend 80% of your time focusing on a solution.

And only 20% of your time on dwelling on your non-molehill issue or problem. Instead of taking a common path and doing it the other way around. You’ll live a much more action-filled life and feel less pessimistic and powerless if you do.

6. Ask instead of guessing.

Reading minds is very hard. Misunderstandings will be plentiful if you try to do it. So communicate instead. You’ll have a lot less unnecessary conflicts, negativity and waste less of your and other people’s time.

7. Pack your bag before you go to sleep.

A simple one but one that can save you a lot of stress in the morning. Take 5 minutes before you go to bed to do this and you’ll also be less likely to forget something important like your schoolbook, wallet or phone.

8. Balance fully focused work with complete rest.

I usually work for 45 minutes. Then I take a 15 minute break away from the computer. I eat a snack, take a short walk or maybe watch half an episode of one of my favorite TV-series. This helps me to relax and to avoid stress building up during the day.

9. Set clear boundaries for your day.

This is very important, at least for me.

I need to have a good balance between work and rest. So I don’t work before 8 in the morning or after 7 in the evening.

10. Disconnect over the weekend.

It is also really helpful to find a good balance between work and rest from a weekly perspective. I do that by staying away from work and staying offline – except for one email check – during the weekend. I highly recommend trying it out.

If you have a cellphone for work leave it at your job. Or at least put it in silent mode, check it once every 24 hours and only call back if it is something important. Otherwise, let it wait until Monday.

These strict limits between hourly, daily and weekly work is a huge help for me to avoid the grey zone.

When you are in the grey zone then you are basically thinking and worrying about work when you are at home or you having a day off. Or you think about your private life and challenges there while you are at work.

Avoid the grey zone. It sucks the life out of you and can leave you so stressed that it becomes hard to focus or even to get a good night’s sleep.

11. Make sure you take time to do what you love to do.

Learn to get the necessary done quicker and don’t get lost in “have-tos”. Prioritize what really matters to you and carve out time during your weekend or evenings to do what you love doing.

Maybe it is playing soccer with your kids, painting, writing, taking photos or reading. Whatever you love to do, make sure you set off some time for it regularly in your schedule. Because few things will relieve stress and energize you like an activity you love doing.

12. Delegate.

You don’t have to do everything yourself. You don’t have to control or micromanage. If possible delegate and let someone else get that task or project to done.

13. Eliminate.

Do you even have to do everything that is on your schedule? What things could you stop doing altogether with no or very small consequences?

What things are your heart maybe not in like it used to be?

Could you say no to one or a few of those things to have more time and energy for what matters in both your professional and private life?

Reevaluate what you usually do in a day or week and see if there is something you would like to stop doing.

14. Be 10 minutes early.

This one has transformed my traveling from stressful situations to relaxing pieces of time in my day.

15. Stay on track by asking yourself questions every day.

One good way to find clarity, to not get behind on work and to actually do what matters each day is to ask yourself questions regularly.

Questions like: What is the most important thing I can do right now?

And: Is doing this bringing me closer to my goal?

If you like, write one of the questions down on a post-it note and put it where you will see it every day. It is very easy to forget to ask yourself the question otherwise.

16. Let your lunch be a slow time of relaxing.

Don’t wolf down your lunch in 7 minutes flat. That will only ramp up the stress that you bring with you from the first few hours of work.

Instead, let your lunch be a time of relaxation. Eat slowly and focus on the smell, texture and taste of the food. Put down the fork and knife down between bites to make that easier.

I have found this to be a wonderful way to relax midday. And to get the best experience out ofwhat you are eating.

17. Keep a very simple workspace.

Mine is for example a simple and small black desk with my laptop on it. A few flowers. And a glass of water. This simplicity makes it easier for me to focus on what truly matters in a relaxed and undistracted way.

18. Build a zone of few distractions for your work hours.

A simple workspace makes it easier to focus. I also find it helpful to keep instant messaging programs offline and to keep my smart phone in another room and in silent mode. And to use my browser only when I need to.

By doing so I am less distracted, it is easier to think clearly and I feel less stressed.

19. Get to done with something that stressed or bothers you.

An unfinished task that is tumbling around in the back of your mind can cause quite a bit of stress and negativity within. So if you know you have one of those then ask yourself:

What is one small I can do today to start getting this task to done?

Then take that first step and put yourself in motion towards finishing.

20. If it does not get done then there is a day tomorrow too.

Sometimes life interferes or you have a bad day. And you don’t get done what you had planned or hoped for.

The best way – in my experience – to handle this is to simply and kindly tell yourself that there will be a day tomorrow too and you can do it then.

Beating yourself up or getting angry will only add stress that will suck the energy, self-confidence and motivation out of you. And life is too short for that.

21. Everything in its place.

When things have their own home where you always put them back then they will be a lot easier to find and your work space and home will be in better order. This will greatly reduce the number of stressful times when you can’t find an important report or your car keys as you are heading out the door.

22. Check your email etc. just once and as late in the workday as possible.

I usually check and process my email, social media accounts and various statistics for my website during the last hour of my workday.

By doing so I save the stress that it can cause me and the new tasks it can produce until I have already put in several of my most energetic hours on doing my most important tasks.

23. Limit your daily information intake.

Take a few minutes each month to unsubscribe to newsletters, blogs, podcasts etc. that you don’t get much out of anymore or you rarely even listen to or read.

This makes it easier to focus on what truly matters for you, to spend more of your time on taking action and to not get stuck in information overload and analysis paralysis.

24. Listen to yourself.

When you are starting to feel drained, more irritable and creativity plummets then don’t just keep on going right into the brick wall. Listen to yourself and your body. Schedule more time to take care of yourself.

Just spend the evening in bed watching your favorite movies. Or go out for a walk or run in the woods. No one will reward you for running into that wall or even becoming burned out. Be kind to yourself and prioritize your health.

25. Be here.

When you spend too much time in your head reliving the past or imagining the future then it is easy to become worried. Fearful. Stressed out. Choose to spend more of your day and time in the present moment.

One simple way to reconnect with the now if you get lost in the past or future is to just focus fully outward for a minute or two. Sit or stand still and take in everything that is happening around you at this moment. See it. Hear it. Smell it. Feel the sun, the rain or your soft sweater on your skin.

26. Stop trying to do things perfectly.

Go for good enough instead and when you are there then you are done. And can move on to the next task or project. Set this more human bar to measure success by not only to finish things but also raise and then keep your self-esteem at a healthy level.

Because when you measure yourself to a perfect standard then it will pretty much impossible to keep your self-esteem up and feel good about yourself more than once in a while.

27. Ask for help.

You don’t always have to go it alone. You can ask your friend, parents or partner or even someone you do not know that well for a helping hand. You might not always get it but you may be surprised at how helpful and kind people can be if you just ask.

And then later on when they ask then you can return the kindness.

28. Talk it out with someone.

This can be a great relief and vent to have when you are in a stressed situation. Let your stress and the issue that it comes from out into the light and let someone close to you see it too.

Just letting it out can often help you to decrease the stress quite a bit and when you say it out loud then it also becomes easier to see if you are making a mountain out of a molehill.

The other person can also help you to ground yourself when needed and together the two of you may be able to figure out what to do about the situation. Or at least how to get started with improving it.

29. Zoom out.

One thing that helps me as I sometimes fall into victim thinking when I am stressed is to zoom out on my narrow perspective by asking myself this question:

Is there anyone on the planet having it worse than me right now?

30. Slow down.

If you slow down your body then in my experience your thoughts will once again become clearer and slower too. So sometimes when I am stressed and am trying to do everything quickly then I force myself to slow down. I move slower. I eat slower. I talk and walk slower.

It may be uncomfortable for the first minute or so but after a very short while my mind stops racing and the stress starts to melt away and is replaced with a bit more inner calmness.

31. Tell yourself: Just take care of today.

Focus only on that. Forget about all those tomorrows. And about all your yesterdays. Go small, narrow your focus greatly and just take care of today. Then you can take care of tomorrow when it comes.

This one is very helpful when you feel overwhelmed.

32. Just breathe.

Release the stress, calm your mind and body down and reconnect with the present moment again by fully focusing on your breathing. Breathe with your belly for just 1-2 minutes and focus only on the air you are breathing in and out.

33. Be smart about the three fundamentals of energy.

What are these three fundamentals? Getting enough sleep, eating healthy and exercising a couple of times a week.

I know, these things are very obvious. But when you manage these three areas in a good way in practice then that makes a huge difference for your mood, energy, outlook of life and how well you can handle stress.