Did you know? Morning sunlight helps reset internal clocks for better sleep

In an era of overwhelming health information, the HT Health Talk initiative seeks to provide clarity on pressing medical concerns.

Dr Rahul Mathur, an internal medicine specialist at CK Birla Hospitals, recently addressed frequent queries regarding mental health.

On Wednesday, he explained that persistent stress can rewire the brain's stress response system.

"Persistent stress and anxiety can rewire the brain’s stress response system and lead to chronic conditions like generalised anxiety disorder," he noted, adding that untreated symptoms also impact physical health.

Identifying the symptoms

Differentiating between normal stress and clinical anxiety is vital for seeking the right support.

Dr Mathur pointed out that while normal stress usually has a clear cause, professional help may be needed if feelings are constant or cause physical symptoms. To manage these internal pressures, he recommended the following strategies:

• Practice rhythmic breathing like the 4-7-8 method to ground the nervous system.
• Maintain a consistent thirty-minute brisk walking habit to stabilise moods.
• Reach for berries, nuts, and leafy greens to support brain function.
• Limit sugar and alcohol, which can mimic the physical sensations of anxiety.

The restorative pathway

Establishing a consistent sleep schedule is a cornerstone of mental resilience. Dr Mathur suggested sticking to the same wake-up time daily and catching morning sun to reset the internal clock.

"The key is treating your sleep like a non-negotiable habit rather than a flexible choice," he stated. If a person wakes up during the night, they should stay in the dark and focus on deep breathing rather than checking electronics.

By building internal resilience through these practical skills, individuals can handle life’s challenges more effectively without compromising their long-term health.

Please Note: This information is for educational purposes only and does not count as professional advice. Readers should always consult a qualified doctor regarding any questions about their health or a medical condition.