Best Tips To Get Relax And Avoid Stress On Your Work

It is difficult to get relax on your hectic job. Different job related tasks have different stress causing reasons. You may face the stress daily which affects your professional and personal life as well. Due to stress, your efficiency can decreases and it can challenge your job position.

So, is it possible to avoid stress and anxiety while on work? Yes it is, though stress may or may not be completely eliminated. Here are some tips by which you can get relief from stress.

1. Finish Your Work.

Do not pile up your works and complete your every task within time. By completing your task, your mind can relax and you can focus on the next task. This makes you efficient and put less stress on your mind.

2. Exercise Daily To Remove Anxiety.

Regular exercising keeps you motivated and relaxes you from stress and anxiety. Your daily workout regime not only keep you fit but also makes you confident in your day to day life. When you exercise, oxygen flows in your body and you feel more energetic.

3. Eat Well For Your Stomach.

Stress is a part of work but your eating habits are also equally important. If you feel stress or anxiety in your office while working, it can stimulate acid influx in your body. Your bad eating habits can create problems in your stomach. Your breakfast should include non-acidic or low acidic food like soy, fresh vegetables, potatoes, beans, lentils etc.

4. Take 5 Min Break.

Take 5 min break whenever you feel physically or mentally stressed while in office. Constant eyes on computer or physical work can stress you mentally. This makes you angry sometimes unnecessarily and impacted your work. 5 Min break after 1 or 2 hours of working can relax your body and mind. You can feel more focused after taking short breaks.

5. Stretch Your Body.

Stretching is a good exercise and can be done whenever you need. Stretching relaxes your tired muscles and joints. Stretching increases the flow of oxygen in your muscles. When you sit longer on a chair while working, you can feel stress on your back, neck and leg muscles. Frequent stretching can help you to get relax.

6. Think Before You Speak.

Improper or unnecessary talks can make you feel stressed. Sometimes people near you are not agree with your thoughts or your bad communication can make you feel ashamed in front of your seniors. So it is advisable to think before you speak. By doing this practice you can control your involvement in the different tasks which makes you less prone of getting unnecessary stress.

7. Distribute Your Work With Subordinates.

When you have a lot of work to be completed in the same time limit, it is best to distribute your work or part of your work to your subordinates. By doing this your works can be completed within time and you will be happy.

8. Prioritize Your Work. 

This is the best way to get less stress while working. Your all tasks may not be equally important at the same time. So arrange them in a list with the most to low priority task arrangement. Do the most important task first and less important task at the end. By doing this you can stay away from the unnecessary stress causing work.

Bottom Line

There are different types of industries and nature of work is different from each other. But the pressure and stress on people are almost the same. Your hectic work schedule can take a toll on your body. But you can do something about it. Regular exercise, eating good food, prioritize your tasks can help you to get less stress and anxiety while doing work.

READ MORE: Best Foods For You To Deal With Stress And Depression 

How To Manage Your High Blood Pressure Problem

Hi, friends. You know the problem of blood pressure which may or may not faced by your elders at home or society. Blood pressure problem can lead us to heart attack and it is related with the other diseases.

At the young age, you can avoid this problem by taking care of your physical as well as mental health. But the elders like above 30 or 35 years old people gripped by this problem frequently. Once you caught by blood pressure problem, it will make you dependent on medicine. But experts says that you can treat blood pressure problem effectively by changing your routine, diet and improving physical activity.

Stages of High Blood Pressure in Adults

Stages	Systolic (top number)		Diastolic (bottom number)
Prehypertension	120–139	OR	80–89
High blood pressure Stage 1	140–159	OR	90–99
High blood pressure Stage 2	160 or higher	OR	100 or higher

Generally, blood pressure is of two types, high blood pressure and low blood pressure. Women who are pregnant can face this problem oftenly. Diabetes, no exercise, bad eating habits and high cholesterol etc are the reasons behind blood pressure problem. Mental stress is also a reason for that. So, the question is how to treat blood pressure problem effectively and live well?

(1) Exercise More

Exercise is very beneficial for lowering blood pressure. You should incorporate exercises into your daily routine. Walking, jogging, running and swimming is the most beneficial exercises. Do at least 30 minutes of walk daily. After that do some more cardio exercises and aerobic exercises. The main idea of doing exercises is to control your breathing and improve your heart rate. Improvement in the heart rate is the key to controlling blood pressure. 

Do 30 minutes cardio and 30 minutes high-intensity exercises daily. This routine also helps to reduce weight.

(2) Reduce Stress

Stress is harmful to your blood pressure. Stress, depression and anxiety will lead to developing hypertension. You should learn how to manage strees. To do so you need to improve your mental and physical health. Stress caused by work failure, relationship problem and financial problems. 

Do enlist your work and do them according to their priority. Do work first which have the highest priority. 

(3) Monitor Your Blood Pressure

You should visit your doctor for a regular checkup. You can have high blood pressure for months to years without any symptoms, but the damage caused by hypertension can eventually lead to severe health problems and even death. Generally speaking, the health problems from high blood pressure are the result of two major health stages. First, the blood vessels in your body narrow and stiffen. 
Second, and as a result of this, there is a decreased blood flow to different organs and body parts such as the heart, the brain, the kidneys, the eyes, and the nerves. This can lead to severe complications and life threatening situations if left unchecked.

You can buy portable blood pressure monitor so that you could check and monitor your blood pressure at home.

(4) Reduce Alcohol Intake

If you are a regular drinker then cut off your alcohol intake. Alcohol can affect your blood pressure and makes difficult to control it. It may be difficult to cut down alcohol from 10 to 0 therefore, initially, reduce it from 10 to 3 and then further more.
Heavy drinkers who want to limit their alcohol intake should slowly lower intake over the course of several weeks. 

Heavy drinkers who suddenly cut back alcohol intake put themselves at risk to develop severe high blood pressure.

(5) Quit Smoking

Smoking is one of the main reason for cardiovascular diseases and high blood pressure. Nicotine in cigarette increases heart rate and vessel constriction which cause increase blood pressure.  More importantly, cigarette smoking causes stiffening of the arteries over time, which can persist for many years after quitting.

Quit smoking as soon as possible, it does not have any benefit at all. It increases the risk of heart disease.

(6) Limit Caffeine Intake

Caffeine causes an increase in heart rate and blood pressure, especially in those who do not consume it regularly. At high doses, it can even cause irregular heart beats. The current recommendations are to consume no more than 400 mg daily.
To figure out how much you consume a day, you need to know how much caffeine is in common things you consume. An 226 gm coffee has 100-150mg, a 28 gm espresso has 30-90 mg, and an 226 gm caffeinated tea has 40-120 mg.

So, reduce caffeine intake.

(7) Use Herbal Remedies

Use herbal remedies. There are several herbal remedies which help hypertension. Supplement your diet with them if they are approved by your healthcare provider. Some herbal remedies are - 

• Try holly leaf extract, which is used as a tea in China and is supposed to help blood vessels enhance circulation and blood flow to the heart.
• You can also try hawthorn berry extract, which is supposed to improve the supply of blood to the heart and help to support the metabolism of the heart.
• Taking garlic extract is supposed to help prevent heart disease. High blood pressure and cholesterol are also rumored to be somewhat controlled by garlic.
• Hibiscus, which you can get as a supplement or drink in tea, can act like a diuretic and may have actions that mimic medications such as ACE inhibitors and hypertension medications. You can also try ginger-cardamom tea, which is used in India to naturally reduce blood pressure.
• Drinking coconut water, which contains potassium and magnesium, can help with normal muscle function.
• Taking Fish oil, which is a concentration of omega-3 fatty acids, may help with fat metabolism and reduce the risk of heart attack and stroke.
• Limiting Sodium and Salt in your food intake.

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What is Stress And How To Deal With It?

Hi, friends! This post is all about stress management. As you know, most of the people and probably you are under stress most of the time. You face this almost every day. The reason for your stress may be from your personal life or from the workplace. This hampers your work performance as well as your personalities. 

So, the question is what is stress and how to deal with it?

If you type stress in google search bar, it says that "stress is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. In other words, it's an omnipresent part of life. A stressful event can trigger the “fight-or-flight” response, causing hormones such as adrenaline and cortisol to surge through the body." 

Your stress is categorized under the following category:-

1. Routine stress related to the pressures of work, family, and other daily responsibilities;
2. Stress brought about by a sudden negative change, such as losing a job, divorce, or illness;
3. Traumatic stress, which happens when you are in danger of being seriously hurt or killed. Examples include a major accident, war, assault, or a natural disaster. This type of stress can cause post-traumatic stress disorder (PTSD).

Stress can cause you diseases like:- 

1. high blood pressure, 
2. Chest pain, 
3. Acidity,
4. headache, 
5. weight gain, 
6. hair fall, 
7. dark circle around eyes and other so many.

Now, you know what is stress, stress categories, and the problems occurred due to stress.

You can get rid of stress by your lifestyle changes.

Following Are The Stress Busters Techniques You Can Use:-

1. Regular Exercise - 

Regular exercising helps to destress the body. Exercise daily for at least 30 to 45 minutes. Cardio exercises increase blood flow in your veins and improve heart rate. This will help you to eliminate the effect of stress on your body.

2. Be Active in your daily activity - 

You should more involve in your daily activities. This is will distract you from your stressful matters.

3. Self-Control - 

By self-control, you can control your emotion in a difficult situation. You can motivate yourself to take control of the situation.

4. Increase Social Activity - 

Use your social network activity as an effective tool for stress management. Your friends and family can play a major role to destress you.

5. Involve in Sports Activity - 

Sports activity boosts your metabolism like exercise. It will help you become more active and provide other health benefits.

6. Help Other People - 

A study suggests that helping other people in their problems can help you to boost your positive energy and confidence. This ultimately helps you.

7. Manage Your Work Effectively At Work Place - 

Manage your work effectively at your workplace is the key to stress management. You spent 8 to 9 hours in your office. So manage your work activity efficiently. Try to do work first which has the highest priority.

8. Be Positive - 

Positive approach in every case make you confident and helps to de-stress yourself.
Positive people can handle the situation better than other people.

9. Laughter Therapy - 

Laugh is the ultimate weapon against stress. Watch comedy shows or read jokes/funny articles. Also, talk with your old friends and participate in laughter clubs.

10. Healthy Diet - 

Make your diet healthy. Take vegetables, fruits in your diet. Cut sugar and fat from your diet.



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Top 13 Amazing Health Benefits Of Walking

Walking is one of the easiest and most economical ways to do so. It is no wonder then, that it is one of the most preferred forms of exercises among people of all age groups. It is imperative for any form of exercise that is chosen in order to lose weight to be performed on a regular basis. It is for this reason that doctors and nutritionists highly recommend walking as a form of exercise as it can not only be a year round activity, but can also fit effortlessly into everyday life. A few other of the walking health benefits are given below.

Top 13 Amazing Health Benefits Of Walking:-

1- Healthy Body: 

Walking daily can lift your mood and will make you physically strong. Just walk for half an hour a day and you can feel the difference yourself. Walking is the easiest way to have a healthy mind and body. It is a kind of aerobic fitness which is easy to do and provides many benefits.

2- Weight Control: 

Walking helps in keeping weight under control when followed by good and healthy diet. Scientists also say that even without changing diet habits, losing weight is possible if you’re walking for at least 45 minutes daily. Walking elevates heart rate and burns some calories which help in maintaining healthy weight. So, if you want to maintain your weight then do walk for at least 30-40 minutes daily and you’ll see the results soon.

3- Fight Diabetes: 

If you’re a diabetic patient and want to keep it under control, then walking can help you. Walking keeps your weight under control – which is the major cause of diabetes. Walking also involves utilization of more insulin, which improves blood sugar levels and thus it eventually helps in keeping diabetes under control and also reduces the risk of getting it. So, if you are a diabetic patient and want to control diabetics then walking can be a great and easy remedy for you. Moreover, if you’re not a diabetic patient then walking will reduce the risk of suffering from diabetes.

4- Healthy Heart: 

Walking is the easiest physical exercise and studies show that walking daily for 30-45 minutes can help in preventing heart diseases. Walking increases heart rate and strengthens heart which increases blood circulation through body and helps in making your heart healthy. Walking also lowers cholesterol levels which ultimately help in decreasing the risk of cardiovascular diseases. So, to maintain a healthy heart you need to start doing physical activity like walking regularly.

5- Live Long: 

Scientist says that walking can prevent and delay osteoarthritis which is an age related condition and thus, it can add years to your life. It is also believed that walking 30 minutes can extend our life by 1.4 years. Amazing, right? Walking also prevents diseases which eventually gives us healthy and long life.

6- Beat Breast Cancer: 

Walking for health atleast 45 minutes daily is also beneficial for breast cancer patients. Scientists say that people, who do exercise like walking every day, survive more than inactive people. Walking regularly also reduces woman’s risk of developing breast cancer. Walking alters the ratio of estrogen metabolites and makes it harder for breast cancer to take hold and that is why, it is really beneficial for ladies suffering from breast cancer.

7- Tones Body: 

Who doesn’t want a toned body? Walking regularly can help you in achieving toned legs, bum and tummy. Walking can give definitions to calves, quads and buttock muscles. You can also tone your abs with just walking, but for this, you need to take care of your walking posture too. Start walking religiously daily for at least 30 minutes from today only get toned body.

8- Provides Energy: 

Walking regularly provides energy to the body. This increases the blood circulation and oxygen supply. Walking is also considered an effective antidepressant which helps in dealing with depression. You can walk with your friends in group and chit-chat while walking. Isn’t it a great way to start a day? So, reduce your stress and anxiety by enjoying your walk with your friends.

9- Burns calories: 

Walking is good for those who are just starting to work out. An hour of walk everyday together with a healthy diet is a good tool to cut down the extra flab. The number of calories burnt is directly proportional to the speed employed and the distance covered while walking. This is one of the most important benefits of morning walks.

10- Reduces the risk of diseases: 

Walking increases the blood circulation within the body, which in turn keeps all heart related diseases at bay. Walking regularly also increases the bone density and reduces the risk of osteoporosis and other bone related disorders. It is also said to significantly reduce the risk of developing diabetes, colon cancer and breast cancer.

11- Energizes the body: 

Walking stimulates the circulation of blood in the body and simultaneously boosts all metabolic activities. A brisk walk elevates the mood, perks up the energy levels and regulates blood pressure and cholesterol levels too. It almost works as an anti-depressant! Surprised about the good number of health benefits of brisk walking. What can be a better benefit to the walking exercise regime?

12- Best and easy workout: 

Walking is one of the easiest and most economical ways to stay physically active. This can be done almost anywhere and at any time. Although walking outdoors can be quite refreshing, it can also be done inside the house on a treadmill.


Walking also keeps the bones, muscles and joints healthy. Regular walking strengthens the muscles of the legs particularly the hamstrings and quadriceps

13- Stress buster: 

Walking is directly linked to a reduction in the stress levels. Its benefits can be equated to those of aerobic exercises that help to calm down the nerves. While walking, the body releases endorphin which in turn stimulates relaxation.



It is always better to work out early in the morning so that the body is sufficiently energized and the circulation of blood increases. Moreover a walk in the mornings is also favorable for the body to absorb vitamin D from the first rays of the sun. A brisk walk is what is necessary to burn more calories if the target is to lose a few extra pounds. The faster you walk, the more calories you burn.

Do not walk after a meal. Although some say that walking immediately after a meal might improve digestion, it is a false notion as walking or working out after a meal affects the flow of digestive juices thereby hindering the breakdown of food.

Fuelling the body with lots of water while walking briskly is not advisable as doing so might harm the respiratory system. Hydrate your body with fluids before you embark on a walk or 5min after completion of the workout. Drinking natural energy juices like beetroot juice before walking can revitalize the metabolic processes thereby helping the body to burn more calories.


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11 Amazing Health Benifts Of Green Tea

Benefits of Green Tea

Green tea was used in traditional Chinese and Indian medicine to control bleeding and heal wounds, aid digestion, improve heart and mental health and regulate body temperature. Recent studies have shown green tea can potentially have positive effects on everything from weight loss to liver disorders to type 2 diabetes.

Green tea is considered one of the world's healthiest drinks and contains one of the highest amount of antioxidants of any tea. The natural chemicals called polyphenols in tea are what are thought to provide its anti-inflammatory and anti-carcinogenic effects."

Tea, in the form of green or black tea, is one of the most widely consumed beverages in the world. Extracts of tea leaves also are sold as dietary supplements. 

Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells. 

1- Help In Weight Loss. 

Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

2- Control Diabetes. 

Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage. 

3- Heart Disease. 

Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks. 

4- Reduce Bad Cholesterol. 

Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol. 

5- Tooth Decay. 

Studies suggest that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions. 

6- Blood Pressure. 

Regular consumption of green tea is thought to reduce the risk of high blood pressure. 

7- Depression. 

Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers. 

8- Anti-viral and Anti-bacterial. 

Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases. 

9- Skincare. 

Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage. 

10- Esophageal Cancer. 

It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them. 

Cancer Antioxidants in green tea may lower your risk of various types of cancer. Cancer is caused by uncontrolled growth of cells. It is one of the world’s leading causes of death. It is well known that oxidative damage contributes to the development of cancer and that antioxidants can have a protective effect. 

Green tea is an excellent source of powerful antioxidants, so it makes perfect sense that it could reduce your risk of cancer, which it appears to do: Be it breast , prostate cancer, colorectal cancer. 

Green tea can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them. It is important to keep in mind that it may be a bad idea to put milk in your tea, because it can reduce the antioxidant value. 

Green tea has powerful antioxidants that may protect against cancer. Multiple studies show that green tea drinkers have a lower risk of various types of cancer. 

11- Stress.  

The thiamine in green tea has been shown to produce a calming effect. The only thing is that in order for you to feel less stressed you might have to drink 6 cups of it. This decaffeinated green tea acts as a perfect substitute for coffee. 

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Healthy Tips To Improve Your Digestive system

Your lifestyle and your choice of foods can affect the way your body digests the foods you eat. Drinking water, adding fiber, and exercising all contribute to better digestive health.

Keep Chewing: 

Chewing is often underestimated, but it is crucial for proper digestion. The more you Greek down food in your mouth, the less work hart to be done later. Your brain also need some times to revive the signal that you are full, so take your time and chew eat time 20- 30 times before swallowing.

Eat More Fiber: 

Its important that you eat enough fiber, soluble and insoluble, to keep your food moving through your intestines easy. Soluble fiber, like vegetable and whole grain, draws in water and helps to prevent stool from being too watery. Insoluble fiber help to add bulk to stool. Also because fatty food are hard to digest, pair such food with fiber.

Drink plenty of water: 

Water is most important part of our life. Adding plenty of water too your diet will help digestion by dissolving fats and soluble fiber. This allows food to pass through your intestine more easy. Drink 7- to glass of water every day.

Daily Exercise: 

Daily exercise makes your body fit and healthy. Moving your body like taking walk or moving, lift weights or doing yoga and other exercise keep food moving through your digestive system. Exercises increase blood flow to your organs and engages muscles in the GI track.

Eat Warm Food: 

The spleen work best with the warmth and dislikes the cold, and our digestive enzyme require warmth to break down food properly. Try incorporating soups, cooked vegetables or tear into your diet.

Reduce Stress: 

Stress is not good for our health. Feeling of stress or anxiety can mess with your digestive system because your brain and digestive system are connected. Stress can lead to digestive problem like IBS and ulcers. Try to life stress free and also do the stress relieving exercise and  take a completed and proper sleep.

Say No To Drinking Alcohol And Smoking: 

Smoking is very harmful to our body system. Smoking can have serious negative impact on your digestive system because IIT weakens the value at the end of the esophagus, and this leads to acid reflux and heartburn. Its also increase the risk of gastrointestinal Cancer.

Alcohol infereres with acid secretion, stomach muscle are nutrient absorption, so carefully do not drinking and smoking.

Lose your Weight: 

Heavy weight is also one of the big problems in our digestive system. For instance, the value between the stomach and esophagus will not close completely which allows stomach acid back into esophagus.

Try Probiotics: 

Probiotics complete for space with bad bacteria promote the release of natural antibodies in the digestive track and can even unhealthy attack unhealthy bacteria direction some cases.

Stress Relief With Yoga, Incredibly Easy Methods That Works For All

When you think about stress management, you must think about Yoga. Yoga is an ancient art for meditation which originated in India. Yoga heals you from the inside and strengthen your muscles and joints. Yoga involves breathing techniques which improves oxygen flow in the body and regulate heart rate. 

Regular practicing yoga, makes you fit and body flexible. It provides relief in hypertension and blood pressure, hence provide relief in stress.

Yoga gives energy to your body to fight the problems related to health. The mental stress, body pain etc. are the major problems for the most of the person. People becomes so busy in their life which makes their life stressful. No time for relaxation, bad eating habits, no exercise makes it worse.

Practicing yoga does not required hours. You can start yoga by performing simple steps in less time. 30 minutes daily all you need to invest in the yoga and you will surprise after seeing the result. 

Try these 5 Yoga poses to reduce your stress and reduce lower back pain and rejuvenate your mind and body.

Cross-Legged Lower Back Stretch:

• Sit a few inches from the wall with your legs crossed then close your eyes. 
• Walk your finger up the wall, stretching from the lower back. Then broaden your shoulder by separating and lifting your shoulder blade. 
• Keep your throat and neck soft. Don't tense your shoulder, just lift them. 
• When you think you have gone as high as you can, rest for a moment while your body adjust to the pose. 
• Then rest and repeat several time.

Upward arm stretch:

• Sit on the chair facing towards the wall, place your hands as high as possible on the wall and walk your fingers higher up the wall, stretching from your lower back. 
• Then broaden your shoulder by separating and lifting your shoulder blades. Keep your throat and neck soft.
• Once you think your fingers are as high as they can be, rest for the moment in that position so your body can adjust, and walk your finger higher.
• Rest a few minutes and repeat several time.

READ HERE:- 9 Simple Yoga Pose For Healthy And Glowing Skin.

Chair Lower Back Stretch:

• Sit on your chair, widen your legs so that they are wider than hip-distance apart. From the hip crease, bend forward and allow your entire body relax. Drop your head and completely relax your neck.
• If you are not completely comfortable, try putting a rolled blanket at the hip crease and learn over again.
• Hold this pose as long as you like, allow your mind relax. Sit and inhale, pause for a few moment and try again.

Right Angle Pose:

• Standing close to the wall, place your hands on the wall at waist height, shoulder distance apart. 
• Walk back until your torso is perpendicular to the wall and your legs are directly under your hips.
• Extend your arms by firmly pressing your hands into the wall, as though you want to topple it. Go ahead, try to push it over!
• Extend your spine to its maximum length, and work on straightening your knees and elbows.
• Hold for 30 to 45 seconds.
• Release the stretch, step toward the wall.

Downward Facing Dog:

• Place the back of a chair against the wall. Kneel 2 to 2.5 feet in front of the chair seat, and place your hands on the edge.
• Come up onto your toes, straighten your legs, lift your buttocks, and angle your torso downward.
• Work on straightening your arms and legs, and lengthening your back as much as possible.
• Think about moving the front of your thighs toward the back of your thighs. Having a friend pull the top of your thighs back can help you get the full benefit of this pose, by taking the weight off your arms.
• Hold for 30 to 45 seconds.
• If this is too easy, place your hands on some thick books or directly on the floor instead of on a chair.

Stress may never gone forever from your life. But you need to do something to avoid it. Note down your stress causing reasons like stress on job, stress of your home loan EMI, bad relationship or financial etc. Try to remove those hurdles one by one. Be positive all the time. Make a good diet plan, give some time for your body to relax and practice yoga regularly. 

Resources:

1. https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-relief/hlv-20049495
2. https://en.wikipedia.org/wiki/Stress_management