Unlock the Secrets: Expert Tips to Ease Parenting Stress and Find Inner Peace

So do you know 73% of the people in the world are experiencing stress on a day-to-day basis? And this is one of the biggest reasons why people are going through obesity and also a lot of health challenges. So in this video, we're going to deep dive into how you can overcome them and what is the step-by-step practical ways you can overcome them as a parent. Hi, my name is Arvind Padmaraju, health and wellness coach. Let's deep dive into today's topic. So in today's topic, we'll talk about stress, and first of all, how the stress is going to impact your health and what are some of the ways you can overcome the health, overcome the stress, so that you can, you can have a holistic health and you can have a better lifestyle. Okay, so that is what is going to be the topic. So So first of all, let's understand what is first of all a stress. So stress is something like a flight, flight, fight response. What does it mean is whenever there is some kind of a danger is happening in your life, so this is actually a trigger to alert you to take care of you. So what happens is over a period of time, you are not taking care of this response, it creates as a stress. So basically just imagine, so you are going through some kind of a challenge, maybe because of the work-life balance, because of taking care of your kids and you are too busy with your work and or some kind of a financial tension which you're going through, or maybe a relationship issue which you're going through, you have been consistently overthinking and which is putting a stress. So whenever you have a stress, what happens is there is something in your body, it's called as a flight-fright response. What does that mean is your body puts you into a high state of energy And where that, when you are into a fight-flight response, basically you will not be able to think it. And that particular stress also releases some of the hormones in your body called cortisol, which is indirectly one of the root, one of the cause for most of the diseases which you are, which people are experiencing nowadays. Because the stress over a short period of time is fine, but if you are consistently experiencing this stress and if you don't know how to overcome this stress, Over a period of time, what happens? This turns as any, any cell in your body which is weak, over a period of time it creates inflammation and then it turns as a disease and so on. And not only that, especially the stress is one of the biggest reasons why people overeat and they feel like cravings all the time. And this is also— there is a hormone which releases, basically the hunger hormone. So So that puts you into a deep hunger state. Even though you're eating the same kind of a meal, still you will feel more hungry. And not only that, stress also has a strong— studies say that it will also impact your sleep quality. Because of the sleep quality, your body doesn't recover properly, and the next day, your energy— you will not feel energetic throughout the day. So these are some of the reasons, these are some of the things why stress really impacts it and how you can overcome this. I have a 5-step process how you can overcome the stress, and in these 5 steps I'm going to give you 3 tips how you can get rid of the stress. The first and foremost thing, especially, um, I know that being a busy professional or you are very aspirational about your career and you really wanted to achieve a lot of things in your life, but there's only one thing you need to keep in mind is The stress is one of the most important things you need to address, not only for your health and overall well-being. So what you need to do, the first thing is first identify what is a stress trigger. Is it because of the work, which is you are consistently putting a lot of— you are, you are saying so many things yes, and you're not properly taking care of yourself, and you're consistently putting yourself into a higher hustling mode, achiever mode, and then you consistently putting into that stress state. The second thing could be you are not able to manage your time properly and you are, you're just going and accepting every single thing, like, um, not only your work and your personal life, and you're not delegating, you're not distributing your work properly. So that could be the second reason. So first and foremost thing is identify the stress, um, stress triggers. What is that? So once you identify the stress trigger, it is easy for you to plan for it. So for example, you are not able to avoid it, whether even after the you identified it, how you can come out of a stress. I'm going to give you the 4 simple techniques which you can follow it every single day to overcome the stress. The first and foremost step is deep breathing. So 90% of the time when a flight-fright response triggers, you are into a sympathetic mode. When you are in a sympathetic mode, you are into a flight-fight response, and because of that, you will be consistently— you're putting a lot of pressure in all over the body. So what you need to do is to come out of that, you just need to breathe for 90 seconds. If you consistently take a deep breath in and breathe out for 90 seconds, basically your nerve system calms down and you go to a parasympathetic mode where it is into a calm and peace response mode. Okay, which is opposite for the fight-flight response. How you can do it? It's very simple. So this is what is very easy for you. Can practice it. Keep your hand on your stomach and take a deep breath in. When you say you take a deep breath in, your stomach has to completely come out, and then stomach has to completely go in when you are breathing out. Okay, so you can breathe in from your nose and breathe out from your mouth. Okay, that way you can do it for 90 seconds. And you can do it with me right now. Take a deep breath in and breathe out. Again, deep breath in and breathe out. One more time, take a deep breath in and breathe out. So like this, you can Do it for 90 seconds and see how you're going to feel. You can literally feel the calm and peace because whenever you are into a fight-flight response, you can see that your breath is very small. Basically, if your breath is, say, 0 to 10, you're only taking the 0 to 3% of the breath, uh, breath you are taking it. So because of that, you will come consistently accelerating it. Okay, so take it to as deep breath possible for over a long period of time, you can instantly see the shift in your stress. This is the first method. The second method is you can just close your eyes and just scan your body from head to toe. How you can do it? It's very simple practice. You just scan. So you slowly, slowly move from your head to toe, and basically you're just focusing on to one particular body part and keep observing what is happening inside your body. So this way also your body calms down and you activate that parasympathetic mode. Okay, so let's do this together. So close your eyes and take a deep breath in and breathe out. Now keep scanning your body. Just scan your forehead and see if there is any kind of sensations are there in your forehead. Your eyes, your cheeks, your nose, your lips, your neck, your shoulders, your right hand, your left hand, your upper back, middle back, lower back. Keep scanning whichever body part I'm calling. Just gently put all your attention into that particular body part. Your chest, upper stomach, lower stomach. Your hips, your reproductive organs, your right thigh, your left thigh, your right knee, your left knee, your calf muscles, your ankles, your feet, and your toes, and your fingers. Just take a deep breath in and breathe out. Now gently open up your eyes. Let me know how do you feel. This is the second method. The third method is you can just put any kind of music and keep observing the music for 90 seconds or beyond, or just focus on your breath. Just observe your breath and keep watching your breath, how it is going inside and going outside. So this is the way— this is the third method also you can use. The fourth method is whenever you feel literally on high stress state, you can also do this. Basically what you're going to do is you can take your hands push your hands up and push your hands down and do it fastly for 90 seconds. Basically what you are doing is you are changing your physiology along with matching with your breath. So what you're going to do when you push up and when you push down, breathe out. So we're gonna do that for 90 seconds until you, you see the countdown of your body. Let's do 1, 2, 3. Okay, so this is another way. You can see literally your whole body is fully energized and you can feel the new energy which is flowing into all over the body. Yeah, so this is the another way of Reducing your stress. Whenever you're feeling stressed, you can also do this. And the last one of another practice which you can do whenever you feel stress is— so I told you the first step to write down the trigger and answer, do a smart questioning. So 90% of the time, your stress is the things which you're worrying is not actually a worry. 90% of the time, they're just lies, and you're just overthinking and overthinking and overthinking, and it is making it more and more and worse. For example, say, take example, you wrote down a stressor, uh, stressor which you wrote down, and you wrote down, uh, loss of a job or insecure about a job. So what exactly you are doing when you feel that you are insecure with your job? So what do you think? Instead of just thinking what is there in your hand, you are thinking that the things which is not there in your hand. For example, when you have, uh, if when you think that you have an issue with your job, what is the first thing you need to do? Upskill, level up your skill, and start applying for jobs. Focus on building a proper resume and learning multiple skills which are there in the market available, and then keep trying it. So this is there in your hand. But what normally we think, oh my God, then you go and search in Google, and then so Google says that there is layoffs happening in this company, that company. Then you, you keep accelerating, and then you keep on thinking that what will happen to my family, how my kids will study, what will— how will I do my loan payment, this EMI payment, how will I survive, all these things you keep thinking. Whether all these things are there in your hand? No. What is there in your hand? Level up the skill or keep learning and keep applying, keep putting your positive actions which will get you to the interview and where you can crack the thing and you can move on with the next phase of your career, right? So this is what happens because when you analyze, when you can write down in a piece of paper and analyze it, you can focus on it. The last tip which I want to give it to you is Focus on the things which is in your hand. Don't focus on the things which is not in your hand. Okay, so please take care of— follow this, all the, the techniques which I gave you to release the stress. And let me know what is one of the favorite, um, stress relief step you're going to follow. And if you followed, what was the response of it and how was, uh, how did you feel? I want to let you know in the chat box. So there's only one thing I want to tell you is Stress is one of the most dangerous ones which is happening right now for most of the diseases. And your obesity, all these things, and your belly fat, all these things are happening because of the stress. Always make sure that— manage, learn how to manage your stress. I have given you multiple options. Please try any one of them, whichever is you can make it sustainable. And every single time you feel stress, you keep repeating those either breathing technique or maybe either a mindfulness technique or the body scanning, or just listening, putting a music and listening, or just observing your breath and just moving your— changing your physiology, or identify what is the triggers and focus on what is there in your hand. Okay, so hope this video is useful. If you think that this would be useful for any of the parents or any of the family members, I want you to share this video with at least 3 people and be part of my mission of creating healthier and fitter families. And let's all together work to create a healthier, um, and, um, healthier life for, uh, for a lifetime. Okay, so if you're still new to our channel, I want you to click on the below subscribe button so that, um, you will keep, uh, uh, you will keep getting all this valuable content. And also you can click on the bell icon so whenever there is a new video is posted, you will be notified. If you think that you wanted to practice something of some, a small 15-minute routine where you can keep a check on your stress every single day and set a new experience and raise your energy to the 10x on your mind, body, soul. So I am doing a 30-day, uh, 15-minute challenge which takes care of not only your energy, your high vibrations, and practicing every single day. There is no theory, nothing, just practice, practice what we're going to do in this. It's a combination of energy exercises and also calming down your mindset. We're going to do a breathing and all of that. If you want to experience, link is in below my video description. I wanted to click on the link and join. Let's all set a day with a high energy and stress-free and with a high vibration to win the day. So I'm looking forward to see you all and let me know how was— what, what you exactly done and what is your experience after following these tips. Okay, thank you, love you all, have a great day, bye-bye.