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Circadian Rhythms: Aligning Your Life with Your Body’s Natural Clock

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Circadian Rhythms: Aligning Your Life with Your Body’s Natural Clock

In today’s fast-paced world, many people struggle to maintain balance. We often overlook one of the most critical aspects of our well-being: our circadian rhythms. These natural, internal processes regulate our sleep-wake cycles. They repeat roughly every 24 hours. Understanding and aligning with these rhythms can profoundly impact our health and daily functioning.

What are Circadian Rhythms?

Circadian rhythms are biological cycles that every living organism experiences. They are influenced by external factors, primarily light and darkness. Our body’s internal clock, known as the suprachiasmatic nucleus (SCN), governs these rhythms. Located in the hypothalamus, the SCN coordinates with environmental cues to keep our body’s functions in sync.

The Science Behind Circadian Rhythms

The SCN receives information about light exposure through the eyes. Light triggers a cascade of signals that regulate the production of hormones, like melatonin, which promotes sleep, and cortisol, which promotes wakefulness. As the day progresses and light decreases, melatonin levels rise, making us feel sleepy. Conversely, exposure to morning light suppresses melatonin, helping us wake up.

Importance of Circadian Rhythms

Maintaining a consistent circadian rhythm benefits overall health. When our internal clocks align with the natural environment, we experience better sleep, improved mood, and enhanced cognitive function. Misalignment, on the other hand, can lead to various health issues, including insomnia, depression, obesity, and even chronic diseases like diabetes and cardiovascular conditions.

Tips for Aligning with Your Circadian Rhythms

1. Prioritize Consistent Sleep Schedules

Go to bed and wake up at the same time every day. This routine strengthens your circadian rhythm. Even on weekends, try to stick to your schedule. Consistency is key.

2. Seek Morning Sunlight

Expose yourself to natural light in the morning. Spend time outdoors or near windows. This practice helps reset your internal clock and boosts your mood and energy levels.

3. Limit Evening Light Exposure

Avoid bright screens and artificial lighting at night. Blue light from devices can disrupt melatonin production. Use dim lights and consider wearing blue light-blocking glasses.

4. Create a Relaxing Bedtime Routine

Wind down with calming activities before bed. Read a book, take a warm bath, or practice gentle yoga. Establishing a routine signals your body that it’s time to sleep.

5. Eat and Exercise at Appropriate Times

Timing matters. Eat meals at consistent times each day. Avoid heavy meals late at night. Regular exercise also supports circadian rhythms. Aim for morning or early afternoon workouts.

6. Limit Caffeine and Alcohol

Both caffeine and alcohol can disrupt sleep. Limit their intake, especially in the afternoon and evening. Opt for herbal teas or water instead.

7. Manage Stress

Chronic stress can throw off your circadian rhythms. Practice stress-reducing techniques like meditation, deep breathing, and mindfulness. These practices promote relaxation and balance.

The Role of Technology

Technology often disrupts our natural rhythms. However, it can also support our efforts to align with them. Use apps that track sleep patterns and light exposure. Some smart devices even adjust lighting based on the time of day to promote better sleep hygiene.

Circadian Rhythms and Shift Work

Shift work poses a significant challenge to maintaining circadian rhythms. Irregular hours can lead to chronic misalignment, resulting in health issues. Shift workers should prioritize sleep hygiene, create a dark and quiet sleeping environment, and use light exposure strategically to mitigate these effects.

Traveling Across Time Zones

Jet lag occurs when our internal clock doesn’t match the local time. To minimize its impact, gradually adjust your sleep schedule a few days before travel. During the flight, stay hydrated and avoid excessive caffeine and alcohol. Once you arrive, expose yourself to natural light to help reset your internal clock.

The Impact of Circadian Rhythms on Health

Circadian rhythms influence various bodily functions, including hormone production, digestion, and immune response. Misalignment can contribute to chronic conditions such as obesity, diabetes, and cardiovascular disease. By aligning with our natural rhythms, we support overall health and well-being.

Mental Health

Circadian rhythms play a crucial role in mental health. Disrupted rhythms can lead to mood disorders like depression and anxiety. Consistent sleep patterns and exposure to natural light can improve mood and reduce the risk of these conditions.

Physical Health

Our internal clocks regulate metabolic processes. Misalignment can lead to weight gain and metabolic disorders. Regular sleep and meal times, combined with physical activity, support a healthy metabolism.

Immune Function

Circadian rhythms also affect immune function. Our body’s ability to fight infections fluctuates throughout the day. Aligning with natural rhythms strengthens our immune response, helping us stay healthy.

Practical Steps for Families

Families can adopt practices to align with circadian rhythms. Create consistent routines for children, including regular bedtimes and meal times. Encourage outdoor play and limit screen time, especially before bed. These habits promote healthy sleep patterns and overall well-being for all family members.

Adapting to Seasonal Changes

Seasonal changes can affect circadian rhythms. Shorter days in winter and longer days in summer require adjustments. During winter, maximize exposure to natural light during the day. In summer, use blackout curtains to ensure a dark sleeping environment.

The Future of Circadian Rhythm Research

Research on circadian rhythms continues to evolve. Scientists explore the genetic and molecular mechanisms underlying these rhythms. This knowledge can lead to new treatments for sleep disorders and other health conditions. Future advancements may offer personalized approaches to optimizing circadian alignment.

Conclusion

Understanding and aligning with our circadian rhythms is crucial for overall health and well-being. By prioritizing consistent sleep schedules, seeking morning sunlight, limiting evening light exposure, and managing stress, we can support our natural rhythms. Embrace these practices to enhance your quality of life and promote long-term health. Our bodies thrive when we respect their natural cycles, leading to improved physical, mental, and emotional well-being.

Learn about Natural Remedies for Diabetes: Understanding, Efficacy, Safety

https://www.mayoclinic.org/diseases-conditions/heart-attack/symptoms-causes/syc-20373106

Unraveling Sleep: The Impact of Sleep Trackers

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Sleeping baby(Sleep trackers)

Introduction:

The passage describes the contemporary scenario where the pursuit of optimal health in a fast-paced world has led to the emergence of innovative technologies. Specifically, it highlights the significance of sleep trackers as revolutionary tools garnering considerable attention. The focus is on how these devices have become valuable companions in the journey toward better sleep and improved overall well-being. The exploration emphasizes the intricate connection between sleep and one’s state of health, portraying sleep trackers as aids in achieving restful nights and enhancing the quality of sleep. Essentially, the passage underscores the role of technology, particularly sleep trackers, in supporting the pursuit of better health in the modern lifestyle.

I. The Science of Sleep:

The passage emphasizes the importance of understanding the science behind sleep to appreciate the significance of sleep trackers. It suggests that a comprehensive comprehension of various elements, including sleep stages, circadian rhythms, and factors influencing sleep quality, is crucial. This foundational knowledge serves as the basis for the development and effectiveness of sleep-tracking devices.

The passage also indicates that the upcoming segment will specifically focus on exploring the physiological aspects of sleep. This includes an examination of sleep stages, circadian rhythms, and the factors that impact the quality of sleep. Additionally, it highlights the role of sleep trackers in observing and improving these intricate physiological mechanisms.

In essence, the passage underscores the link between scientific understanding of sleep and the purpose of sleep trackers. It suggests that these devices are designed to work in tandem with the physiological intricacies of sleep. Their goal is to provide valuable insights and potentially enhance the overall sleep experience.

II. Evolution of Sleep Tracking Technology:

The passage highlights the importance of analyzing the development of sleep-tracking technology to gain valuable insights into its rapid advancements. It suggests that these advancements have turned sleep-tracking devices into indispensable tools, particularly for those who are enthusiastic about monitoring their sleep.

The evolution of sleep-tracking technology is a journey. It started with basic methods and progressed to sophisticated options. It includes wearables like advanced smartwatches and non-wearable solutions like bed-based sensors or under-mattress devices. This evolution responds to a growing demand for precise and user-friendly tracking tools. The passage emphasizes the need for these tools to cater to diverse preferences and lifestyles. Individuals have varying preferences in monitoring their sleep.

In summary, the passage suggests the progression of sleep-tracking technology is dynamic. It’s driven by the pursuit of precision, user-friendliness, and adaptability to different lifestyles. It aims to meet the diverse needs of users keen on monitoring their sleep patterns.

III. Types of Sleep Trackers:

This passage introduces a segment that focuses on an examination of various categories of sleep trackers available in the market. It lists different types, including wearables like smartwatches and fitness bands, non-wearable solutions like bed-based sensors and under-mattress devices, and smartphone applications.

The intention is to explore each category in-depth, considering their distinctive features, advantages, and limitations. By doing so, the passage suggests each sleep tracker type has unique characteristics, offering different benefits and facing specific constraints. The combined analysis of these categories is expected to contribute to the overall understanding of the diverse landscape of sleep-tracking choices for consumers.

In essence, the passage sets the stage for a comprehensive exploration of the various sleep-tracking options, emphasizing the need to consider the specific attributes of each category to make informed choices based on individual preferences and requirements.

IV. Benefits and Limitations of Sleep Trackers:

This passage emphasizes the need for a critical examination of sleep trackers, acknowledging both their benefits and drawbacks. It suggests that while these devices offer valuable insights into sleep patterns, it is crucial to thoroughly scrutinize their advantages and limitations.

The passage outlines the positive aspects of sleep trackers, indicating that they empower users to make informed decisions about their sleep hygiene. Additionally, it suggests that these devices can help identify potential sleep disorders and monitor the effects of lifestyle adjustments, showcasing their potential to contribute positively to users’ well-being.

However, the passage also recognizes that there are potential concerns associated with sleep trackers. It mentions issues such as accuracy, pointing out that the reliability of the data collected by these devices needs careful consideration. The passage highlights privacy concerns, suggesting that users should mindfully consider the handling and protection of their sleep data. The passage also mentions the possibility of sleep trackers causing sleep anxiety, indicating that users should take into account the psychological impact of using these devices.

In summary, the passage encourages a balanced and critical perspective on sleep trackers, considering both their positive contributions to informed decision-making about sleep and the potential challenges they may pose in terms of accuracy, privacy, and psychological well-being.

V. Integrating Sleep Tracking into Lifestyle:

This passage underscores that incorporating sleep tracking into one’s lifestyle is more than just wearing a tracking device before bedtime. It suggests that the process involves a more comprehensive approach. The upcoming segment dedicates itself to offering practical advice on how users can effectively integrate sleep trackers into their lives.

The advice includes optimizing sleep trackers, implying making the best use of collected data. The passage recommends establishing wholesome sleep routines, crucial for accurate insights. Furthermore, it suggests leveraging gathered data for meaningful changes in routines, aiming at improving sleep quality. This encourages a proactive approach to using sleep tracker information for informed lifestyle adjustments.In essence, the passage promotes a holistic approach to sleep tracking. It emphasizes practical strategies beyond the device and optimizing routines based on insights.

Conclusion:

As we conclude our exploration into sleep trackers, it’s clear these gadgets evolved into indispensable companions. They go beyond mere bedtime companionship, becoming integral tools in our pursuit of understanding sleep science and nightly rest complexities.

The journey involves a multifaceted approach, starting with comprehending the intricate science behind sleep. It encourages users to delve into sleep cycles, circadian rhythms, and factors influencing sleep quality. The exploration goes beyond the devices, emphasizing knowledge gained from understanding physiological sleep processes.

Furthermore, the passage highlights the adaptability of sleep trackers. It emphasizes the importance of selecting the ideal tracker according to individual requirements. This recognition of personalization underscores the device’s capacity to cater to diverse preferences, lifestyles, and unique sleep patterns. The exploration of sleep tracking is not a one-size-fits-all endeavor but an acknowledgment of varied needs in the pursuit of better sleep.

Looking ahead, the passage suggests that sleep trackers are poised to play an increasingly vital role in our lives. Continuous progress in technology promises even more sophisticated and effective sleep-tracking solutions. We anticipate that these devices will progressively enhance not only our sleep but also our overall health and vitality, aligning with the evolving needs and expectations of users.

In summary, the exploration of sleep trackers symbolizes a holistic approach to well-being, incorporating both scientific understanding and personalized technology to foster better sleep and, consequently, a healthier and more vital life.

Stress Management Mastery: A Guide to a Healthier Life

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Introduction:

In our fast-paced and demanding modern world, stress is an unavoidable aspect of life. Stress can manifest in different ways for individuals, whether it’s the pressures of work or personal responsibilities. Nevertheless, the essential factor for a healthy and fulfilling life is mastering effective stress management. This thorough guide explores the complexities of stress, its effects on both physical and mental well-being, and, most crucially, provides strategies for efficient stress management and reduction.

Understanding Stress:

Stress arises naturally in response to challenging situations, activating the body’s fight-or-flight mechanism. While beneficial in specific scenarios, persistent stress can adversely impact our health. It is essential to identify various stress types—such as acute stress, episodic acute stress, and chronic stress—for successful stress management.

The Impact of Stress on Physical and Mental Health:

1. Physical Health:

Delving into the physiological aspects of stress reveals intricate responses within the human body. One notable facet is the release of stress hormones, including cortisol and adrenaline, triggered during stressful situations. These hormones play a crucial role in the body’s fight-or-flight response, preparing it to confront or evade perceived threats.

Long-term exposure to chronic stress, however, can have profound consequences on various physiological systems. The cardiovascular system, for instance, may bear the brunt of sustained stress, contributing to elevated blood pressure and an increased risk of cardiovascular diseases. The immune function can also be compromised, making the body more susceptible to infections and illnesses. Additionally, chronic stress can impact digestive health, leading to issues such as irritable bowel syndrome (IBS) and other gastrointestinal disorders.

The intricate interplay between stress and chronic health conditions further underscores the importance of stress management. Hypertension, diabetes, and autoimmune disorders are among the conditions linked to prolonged exposure to stress. Understanding and addressing the connection between stress and these chronic ailments becomes pivotal in promoting overall well-being and preventing the escalation of health issues. As such, adopting effective stress management strategies is not merely a matter of mental well-being but emerges as a crucial component in safeguarding physical health over the long term.

2. Mental Health:

A comprehensive exploration of the relationship between stress and mental health disorders unveils a complex interplay that significantly influences an individual’s psychological well-being. Stress, particularly chronic stress, is closely associated with conditions such as anxiety and depression. The persistent activation of the body’s stress response systems can contribute to the development or exacerbation of these mental health challenges.

The impact of chronic stress extends beyond emotional well-being, affecting cognitive functions essential for daily life. Cognitive functions such as memory, concentration, and overall cognitive performance may be adversely affected by prolonged exposure to stress. The intricate mechanisms through which stress influences these cognitive aspects are multifaceted and underscore the importance of addressing stress for the preservation of optimal mental functioning.

Moreover, stress is recognized as a significant factor in both triggering and intensifying existing mental health conditions. The intricate relationship between stress and mental health underscores the need for comprehensive mental health care that includes effective stress management strategies. By understanding and addressing the impact of stress on mental health, individuals can proactively work towards maintaining and promoting their psychological well-being, emphasizing the importance of a holistic approach to mental health care.

Identifying Personal Stressors:

1. Work-related Stress:

Exploring the common stressors prevalent in the workplace sheds light on factors that significantly impact the overall well-being of employees. High workloads, stringent deadlines, and interpersonal conflicts stand out as key contributors to workplace stress. The relentless demands of tasks and projects, coupled with the pressure to meet tight timelines, can create a challenging and tension-filled work environment. Interpersonal conflicts further compound stress, affecting not only individual employees but also the overall dynamics within the workplace.

In response to these stressors, it becomes imperative to implement strategies that foster a healthier work environment. Time management techniques play a pivotal role in helping individuals navigate heavy workloads more efficiently, promoting a balanced and less stressful approach to tasks. Effective communication emerges as another crucial component, facilitating collaboration and mitigating potential conflicts. Open lines of communication allow employees to express concerns, share ideas, and work collectively towards shared goals, contributing to a more positive and supportive workplace culture.

By addressing common stressors through strategic interventions like time management and effective communication, organizations can create an environment that promotes employee well-being, enhances job satisfaction, and ultimately contributes to higher levels of productivity and success. This holistic approach acknowledges the interconnectedness of workplace dynamics and emphasizes the importance of fostering a supportive and conducive atmosphere for optimal professional performance.

2. Relationship Stress:

Effective communication stands out as a cornerstone in building and maintaining healthy interpersonal connections. Clear and open communication facilitates mutual understanding, reduces the likelihood of misunderstandings, and creates an environment where individuals feel heard and validated. This, in turn, alleviates stress associated with unexpressed concerns or unmet expectations.

Resolving conflicts is another crucial aspect of promoting stress-free relationships. Constructively addressing conflicts, whether through open dialogue or mediation, helps prevent the escalation of tension and fosters a more harmonious environment. The ability to navigate disagreements and find common ground contributes to the overall resilience of relationships, reducing the potential sources of stress.

Fostering healthy relationships involves not only addressing challenges but also actively nurturing positive connections. This can be achieved through acts of empathy, support, and appreciation. Taking the time to understand the perspectives of others, offering assistance when needed, and expressing gratitude for shared efforts all contribute to a more positive and supportive relational atmosphere.

3. Financial Stress:

The impact of financial instability on stress levels is profound, with economic concerns often serving as a significant source of anxiety for individuals and families. Uncertainty about one’s financial future, mounting debts, or struggles to make ends meet can contribute to heightened stress, affecting both mental and physical well-being.

In response to these challenges, practical tips for budgeting, saving, and managing financial stress become essential. Establishing a realistic and well-defined budget is a fundamental step toward gaining control over finances. This involves carefully assessing income, prioritizing expenses, and identifying areas where spending can be trimmed.

Saving, even in small increments, provides a financial safety net that can alleviate stress associated with unforeseen expenses or emergencies. Creating an emergency fund can act as a buffer, offering peace of mind and reducing the impact of unexpected financial setbacks.

Effective management of financial stress also involves seeking professional advice if needed. Financial counselors or advisors can provide tailored strategies for debt management, budgeting, and long-term financial planning. Addressing financial challenges proactively can empower individuals to take control of their economic situation and reduce the stress associated with financial uncertainty.

4. Personal Stressors:

Addressing personal challenges, ranging from health issues to life transitions and self-imposed pressures, is crucial for maintaining overall well-being. Health concerns, whether physical or mental, can introduce significant stress into one’s life. Life transitions, such as career changes, relationship shifts, or major relocations, can also be sources of uncertainty and emotional strain. Additionally, self-imposed pressures, often rooted in high expectations or perfectionism, can contribute to heightened stress levels.

To navigate these challenges effectively, developing resilience and coping mechanisms becomes paramount. Resilience involves cultivating the ability to adapt to adversity, bounce back from setbacks, and persevere in the face of challenges. This can be achieved through practices such as mindfulness, building a strong support network, and fostering a positive mindset.

Guidance on developing coping mechanisms is essential for handling life’s uncertainties. This may involve adopting stress-relief techniques such as regular exercise, meditation, or engaging in hobbies that bring joy and relaxation. Seeking support from friends, family, or mental health professionals is another crucial aspect of coping effectively with personal challenges, providing a valuable outlet for expressing concerns and receiving guidance.

Effective Stress Management Strategies:

1. Mindfulness and Meditation:

Mindfulness and meditation offer profound benefits in alleviating stress and promoting overall well-being. These practices involve cultivating a heightened awareness of the present moment, allowing individuals to observe their thoughts and emotions without judgment. By fostering a mindful state, individuals can break the cycle of stress and reactivity, leading to increased emotional resilience and a greater sense of calm.

Incorporating mindfulness practices into daily life can be transformative. Regular mindfulness and meditation have been shown to reduce physiological markers of stress(#stress), such as lowered cortisol levels, while also improving mental clarity and emotional regulation. These practices encourage a more deliberate response to stressors, promoting a sense of control and reducing the negative impact of stress on both the mind and body.

Practical tips for integrating mindfulness into daily life include starting with short, regular sessions, and gradually increasing duration as comfort and familiarity grow. Finding a quiet space, focusing on the breath, and allowing thoughts to come and go without judgment are fundamental aspects of mindfulness practice. Additionally, incorporating mindfulness into routine activities, such as mindful eating or walking, can enhance overall awareness and reduce stress.

Establishing a consistent mindfulness routine, whether through guided meditation, mindfulness apps, or traditional meditation techniques, empowers individuals to proactively manage stress and enhance their overall well-being. The benefits of mindfulness extend beyond moments of meditation, creating a positive ripple effect that contributes to a more balanced and fulfilling daily life.

2. Physical Exercise:

Regular physical activity has been widely recognized for its positive effects on stress reduction, contributing to mental and physical well-being. Engaging in exercise triggers the release of endorphins, often called “feel-good” hormones, which can significantly elevate mood and alleviate stress. Additionally, physical activity provides an opportunity for individuals to channel and release pent-up energy and tension, acting as a natural stress reliever.

Creating a personalized exercise routine that aligns with individual preferences and lifestyles is crucial for long-term adherence and effectiveness. Guidelines for such a routine involve selecting activities that are enjoyable and suit personal preferences, whether it’s running, cycling, dancing, or practicing yoga. Incorporating variety into the routine helps prevent monotony and keeps individuals motivated.

Setting realistic and achievable goals, both short-term and long-term, is essential for maintaining consistency in physical activity. This might involve starting with manageable durations and intensities and gradually progressing as fitness levels improve. Integrating exercise into daily life, such as taking the stairs instead of the elevator or going for a brisk walk during breaks, helps overcome time constraints and makes physical activity more accessible.

3. Healthy Lifestyle Choices:

The significance of nutrition, adequate sleep, and hydration in managing stress cannot be overstated. A well-balanced diet that includes a variety of nutrients is essential for providing the body with the energy and resources it needs to cope with stress. Nutrient-rich foods, such as fruits, vegetables, whole grains, and lean proteins, contribute not only to physical health but also play a crucial role in supporting mental well-being.

Sufficient and quality sleep is a fundamental component of stress management. Sleep is when the body undergoes essential processes for recovery and rejuvenation. Lack of sleep or poor sleep quality can amplify stress levels and compromise both cognitive and emotional resilience. Establishing consistent sleep routines, creating a comfortable sleep environment, and avoiding stimulants before bedtime are practical strategies for promoting restful sleep.

Hydration is another key factor in stress management. Dehydration can contribute to feelings of fatigue and irritability, intensifying the impact of stress on the body and mind. Maintaining adequate hydration levels by regularly consuming water throughout the day supports overall health and helps the body better cope with stressors.

4. Time Management:

Integrating effective time management techniques is essential for prioritizing tasks and alleviating the often overwhelming feelings associated with a busy schedule. Techniques such as the Eisenhower Matrix, where tasks are categorized based on urgency and importance, can aid individuals in focusing on what truly matters. Prioritization enables a more organized and systematic approach to work, preventing a sense of being inundated by tasks.

Setting realistic goals and boundaries plays a pivotal role in achieving a balanced life. Realistic goals ensure that expectations align with available resources, reducing the likelihood of stress associated with unattainable objectives. Moreover, establishing clear boundaries, both in personal and professional spheres, helps in managing workloads and preventing burnout. Knowing when to say no and creating space for personal time contribute to a more harmonious and fulfilling life.

In essence, effective time management, realistic goal-setting, and the establishment of boundaries collectively empower individuals to navigate their responsibilities and aspirations with greater ease. By incorporating these practices into daily routines, individuals can not only enhance productivity but also cultivate a sense of balance, reducing stress and fostering a more sustainable and enjoyable lifestyle.

5. Social Support:

Social connections play a crucial role in mitigating stress, as strong interpersonal relationships provide a valuable support system that can help individuals navigate life’s challenges. Maintaining meaningful connections with friends, family, or a community fosters a sense of belonging and emotional security, reducing feelings of isolation and loneliness often associated with stress.

Building a strong support system involves cultivating open communication and mutual trust with those in one’s social circle. Sharing concerns, joys, and experiences creates a foundation for emotional support, allowing individuals to feel understood and validated. Actively participating in social activities, whether in-person or virtually, strengthens these connections and contributes to a sense of camaraderie.

Seeking help when needed is a crucial aspect of utilizing social connections for stress mitigation. Whether through professional counseling, confiding in friends, or engaging with support groups, acknowledging the importance of external assistance reinforces the idea that one doesn’t have to face challenges alone. A robust support system not only provides emotional encouragement but also offers diverse perspectives and practical advice for coping with stressors.

Conclusion:

In summary, while stress is an inevitable part of life, its effects can be effectively managed through appropriate strategies. By gaining insight into the origins of stress, acknowledging its implications on both physical and mental well-being, and employing practical stress management techniques, individuals can cultivate healthier and more satisfying lives. Emphasizing the importance of self-care, adopting a proactive stance in stress management, and being open to professional assistance are crucial aspects of this journey. It is crucial to recognize that mastering the skills of stress management is an ongoing pursuit toward a more content and harmonious existence. (https://www.who.int//news-room/questions-and-answers/item/stress/?gclid=Cj0KCQiA2eKtBhDcARIsAEGTG4144YkonhnK_x1lh1sT0dpw0UxH3_fQcftPcVSr_J4fZUPUPH9EJ0EaArFeEALw_wcB)