Best Stress Management Techniques To Deal With Stress And Anxiety And Help You To Cope-Up With Daily Routine

Tip: Drink about 2 glasses of warm water before proceeding further towards learning the stress buster techniques for stress management (the reason is explained below).

Stress and anxiety walk hand-in-hand with today’s fast and hectic lifestyle which sometimes become worse and may lead to mental health issues like mild depression and worst case scenario to be clinical depression. Mental Health problems can have adverse effect on an individual’s life. These problems can be emotional as well as physical.

Emotional problems may include feeling of worthlessness, loss of interest in daily activities, prolonged or permanent feeling of sadness, frustration, irritation and anger which results in mismanaged daily routine. One may start skipping meals, do not take enough sleep or increased alcohol consumption. Whereas physical problems include headache, upset stomach, constant low energy level, blurred vision and many other. Mental health issues hamper decision-making ability which can adversely impact personal as well as professional life of an individual. Every day starts to melt into the next one without doing anything productive.

So, what is the solution to this problem? The answer is clear and simple and that is Stress Management.

What Is Stress Management?

Stress Management is a set of stress buster techniques that are used to manage and cope with the stress and anxiety that we encounter in our daily life routine. These stress buster techniques ranges from change in habit of drinking water to transforming whole lifestyle as small changes lead to big differences.

WHY STRESS MANAGEMENT?

BENEFITS OF STRESS MANAGEMENT:-

· Stress Management has a positive impact on our mental health and overall well being.

· It helps to improve everyday functioning and decision-making of the individual practicing it.

· It helps to keep cortisol level under control, the hormone whose elevated levels in the body is associated with increase in stress, anxiety and depression.

· Increased levels of cortisol results in various problems like anxiety and depression, memory and concentration problems, digestion problems, trouble in sleeping, weight gain, headaches and many other problems that halts proper functioning of the body.

Stress Management helps to get rid of such problems.

Stress Buster Techniques For Stress Management:-

1) Drink Water — “If there is magic on this planet, it is contained in water” — Loren Eiseley.

And water contains magic for mental health too. Hydration level has a strong influence on proper function of the brain as drinking water helps to restore brain cells and helps fight fatigue.

According to the study, by just half a litre decrease in hydration level results in increase in cortisol level in a human body resulting in increase in stress or anxiety.

(source : webmd.com)

When you are in the state of stress or anxiety, dehydration level tends to increase because heart rate rises as you are breathing heavily, so you lose more fluid and more likely to forget to drink water. Hence, it is evident that stress or anxiety causes dehydration and vice-versa.

As the water intake increases tension, depression and confusion decreases as low water intake is associated with worse mood, headache, difficulty in concentration, confusion and feelings of low satisfaction level.

Tips for drinking water:

i) Keep a water bottle on your desk and make a goal to drink half a litre of water in an hour. Avoid chilled water.

ii) Develop the habit of drinking warm water.

iii) Warm water helps relieve nasal congestion, improves digestion, reduce toxins in the body, helps in weight lose and many other aspects that are good for human body.

Now the air is clear, why you were advised to drink 2 glasses of warm water

at the very beginning of the article. Keep yourself hydrated as this is the

easiest of all the stress management techniques.

2) Sunlight — “Sunlight is the most precious gold to be found on earth” — Roman Payne

Sunlight is the nature’s treasure and its benefits are highly valuable for human body.

Getting exposed to sunlight somewhere between 20–30 minutes a day is a stress buster technique that do not require any effort, yet is a completely free mood enhancer. It also wakes you up, charge the body and keep you energized for the rest of the day.

Exposure to sunlight not only helps us in production of Vitamin D in the body, but also helps in release of serotonin in the brain, a chemical belonging to the feel-good family of hormones in our brain. It is a natural mood enhancer, relax, improves learning ability and memory, regulates the temperature of the body and helps in improving social interaction during the phase of anxiety and depression.

Now, the question arises do weather or climate also have an impact over mental health?

The answer is Yes. During winter season, mental health crisis increases due to dip in serotonin levels because of lack of exposure to sunlight. Low serotonin levels results in poor memory, bad mood, low self-esteem, aggression, anxiety and depression.

If you take enough sunlight, then it also helps to create a balance between serotonin and melatonin; which is a precursor hormone to serotonin. It helps you to sleep in the night. Serotonin production is influenced by detection of light by retina of the eye whereas melatonin is produced by detection of darkness by the retina.

Hence, never miss to embrace the most precious gold in the morning for your stress management.

3) Diet — “Our food should be our medicine and our medicine should be our food” — Hippocrates.

The diet we take has a direct impact not only on our physical health but on mental health too. How do we feel is directly linked with what do we eat. A good and healthy diet can be helpful in managing stress and anxiety as well as to cope up with depression.

Research says that people who are obese have a 55% increased risk of developing depression over time, whereas people experiencing depression had a 58% increased risk of becoming obese.

(source: mentalhealth.org.uk)

Hence, it becomes very important to know what to eat and what to avoid in order to deal with cast down phases in order to maintain a healthy body weight.

DOs and DON’Ts of diet for your stress management in order to maintain good mental health.

Dos :-

i) Salad — You should eat one meal in a day full of fruits, fresh veggies, nuts and pulses dipped overnight. Include fruits that have high water content in your salad like watermelon and cucumber.

· Salad is vital for your diet because it plays a significant role in maintaining healthy body weight and optimum body temperature.

· It provides boost to the energy levels in the body.

· It strengthens the immune system.

· It is light and rich in nearly all the vital nutrients that are required by human body and it also helps to cut down a lot of calorie intake.

ii) Cucumber — It has all the qualities to make-up the best salad for you as a stress buster due to its high water content (about 95.2%), low in calories (about 15g per 100g), rich in vitamin C & vitamin K, magnesium, potassium and full of antioxidants.

· Cucumber is helpful in maintaining healthy body weight.

· It contains fisetin, a chemical that is helpful in proper functioning of the brain by protecting brain cells from stress related damage, so that they can work with full efficiency.

· It contains potassium which is helpful in lowering blood pressure.

· Cucumbers when eaten in dinner might create digestion issues and interrupt sleep for people with sensitive stomach, hence should be avoided in that case.

Apple, strawberry, grapes and kiwi also contain fisetin.

iii) Banana — It is rich in vital nutrients like magnesium, potassium, protein and tryptophan. Tryptophan is a type of amino acid that facilitates production of feel-good chemical called serotonin. Hence, eating banana helps to get relief from anxiety, irritation, depression and facilitates good memory.

iv) Coconut water — It is a natural sports drink. It is rich in magnesium which improves cognitive functioning of the brain and uplifts mood naturally. It is an amazing stress buster tonic.

v) Omega-3 fatty acid — Eating foods rich in omega-3 fatty acids are helpful in treating mental health disorders like depression and bipolar disorder. It counters depressive problems and facilitates reduced frequency of mood swings, higher intelligence, better communication and social skills and improved sleep quality.

· Fish, walnuts, soybeans, chia seeds and flax seeds are rich sources of omega-3 fatty acids.

· Eating just about handful of walnuts (about 28g) improves memory, learning, motor skills and fulfills the requirement of omega-3 fatty acid for an adult for a day.

vi) Ashwagandha — It is an ancient Indian ayurvedic medicinal herb with numerous amounts of benefits for physical as well as mental health for an individual. Its benefits include boosting of brain function as well as energy levels in the body, maintain low blood sugar, improves sleep quality, reduces cortisol levels, improves concentration, provides strong immunity and help fight symptoms of anxiety and depression. It also provides strength to the muscles. It can turn out to be a stress management wonder for you.

· Lactating mothers and pregnant women should avoid ashwagandha. It might also cause early delivery for pregnant women.

· Use best quality of ashwagandha available or if you are lucky enough to get it from someone who grows it as some of the ashwagandha products available in the market are found to have high levels of lead, mercury and arsenic that are above the standards acceptable for human intake on daily basis.

vii) Yogurt — It is a low-fat dairy product. According to the research, low-fat dairy intake is linked to lower prevalence of depressive symptoms. It has probiotics which have positive effect on brain’s health and anxiety levels

· It promotes bone health, improves digestion and mood and keeps intestines healthy.

· Natural yogurts are a low-calorie, high-nutrients food packed with protein.

· All yogurts have some sugar content in them but you are advised to consume yogurts with less than 15g of sugar per serving as some yogurts are added with artificial sweeteners and sugar which is unhealthy for your health.

viii) Sunflower seeds and pumpkin seeds — Both of these seeds can play a crucial role in your quest for stress management. It should be noted that these seeds should be consumed (not more than an ounce) only in moderate amount to avoid weight gain and digestion problems.

Sunflower seeds : They are a good source of vital nutrients like magnesium, iron, calcium, potassium, protein, vitamin E and many more.

· Sunflower seeds are packed with two nutrients called magnesium and folate that are crucial in maintaining a healthy state of mind.

· Deficiency of magnesium may make you feel fatigued and nervous whereas deficiency of folate may lead to irritation, insomnia and depression.

· They are high in fat content which makes up about 51g per 100g of sunflower seeds, hence should be consumed in a moderate amount.

Pumpkin seeds: They are rich in nutrients like potassium, iron, zinc, copper, magnesium and vitamin K.

· Potassium in pumpkin seeds helps to maintain electrolytes, manage blood pressure and reduce the symptoms of stress and anxiety.

· Zinc is crucial for the development as well as proper functioning of the brain. It is mainly stored in part of the brain which is called as hippocampus and is associated with mood and memory.

· They are also a good source of tryptophan which facilitates serotonin production in the body.

The foods mentioned above makes up the perfect diet for mental health and are immensely beneficial for your stress management.

There are certain foods that you should avoid or take in limited amount in order to keep your mental spirits high.

Don’ts –

i) Soft Drink — Most of the soft drinks available in the market have very high sugar content. High consumption level of soft drink is associated with mental health problems and diet sodas are not any exception. Energy drinks are packed with caffeine and high amount of sugar which can raise your anxiety levels as well as blood pressure.

ii) Fast food — Who doesn’t love fast food, everybody does!!! But not your mental health. People who eat fast food and fried food very often are found to have more chances of developing anxiety and depression over time. It is generally prepared with processed ingredients, excess fat and salt with very less nutritional value. It leads to weight gain, low energy levels in the body and many other health related problems.

iii) Coffee — A lot of people start their day with a cup of coffee. One cup or two cup of coffee per day can be beneficial to increase your efficiency at work but too much of coffee is found to trigger symptoms of depression. Too much coffee also causes sleeplessness and bad mood. If you are on anti-depressant, then avoid all kind of drinks containing caffeine.

Above are some of the eating habits that you should consider for your stress management.

4) Physical exercise — “Exercise is the single most powerful tool you have to optimize your brain function… Exercise has a profound impact on cognitive abilities and mental health. It is simply one of the best treatments we have for most psychiatric problems.” — John Ratey

Exercise is not just about big muscle size and attractive physique, but it also has a huge positive impact on an individual’s mental health. It can treat mild to moderate depression as effectively as an anti-depressant medication. It provides a boost of much needed energy to the body which is essential for the stress management for today’s hectic lifestyle.

When you are dealing with stress, anxiety or depression, the hard part isn’t getting your body in shape, the hard part is getting your mind in shape. One just gets stuck in the continuous cycle of negative thoughts. Though the mind and the body are not separate. If one gets affected, the other one also gets affected.

Your exercise routine may include an intense workout for about 45–60 minutes in the gym, cycling, playing an outdoor sport or running. Regular exercise reduces stress and help to recover from mental health issues like anxiety and depression by facilitating the release of chemicals like endorphins and serotonin that improves mood. These chemicals reduce feelings of loneliness, isolation and increase mental toughness. It also results in better memory, sleep quality and improved self-esteem.

Some crucial benefits of exercise or running for your brain are:-

· Increases production of neuro-chemicals that repair brain cells and facilitates feelings of calmness and well-being.

· Increase the attention-span time.

· Boosts decision making skills resulting in increase in productivity

at work or study.

· Facilitates the supply of more blood and oxygen to the brain which is helpful to think more clearly.

· Helps to maintain the size and shape of hippocampus, the part of brain responsible for mood and memory.

· Improves multi-tasking and planning.

“Running is nothing more than a series of arguments between the part of the brain that wants to stop and the part of the brain that wants to keep going.” — Unknown

If you do not want to go to gym and lift weights, then running is the best option for you. Running helps a lot in winning the mental battle. It helps you to break out of the worries and the negative thought cycles constantly running through your brain.

If you are just starting out in a physical activity, then:

1. Start slow and steady.

2. Set achievable goals according to your capability.

3. Do not over-commit to yourself, give yourself a sufficient amount of time.

If you are on a completely packed schedule and do not have time to engage in any physical activity, then exercises like push-ups, squats, jumping, crunches, planks etc. are some of the movements you can definitely perform even in your bedroom to provide your body with much needed adrenaline rush. It is highly beneficial if done consistently on regular basis.

You can find some more type of exercises to be performed in bedroom on YouTube and do what suits you the most.

Just wipe out all of your worries with each drop that you sweat!!!

5) Meditation and Yoga — Buddha was asked, “What have you gained from meditation? He replied, “Nothing! However, let me tell what I have lost: Anger, Anxiety and Depression, Insecurity, Fear of old age & Death.”

Meditation and yoga both are the signatures of ancient India and can be found in detail in Ancient Indian texts. Gurus in ancient India use to teach the vital knowledge of meditation and yoga to the pupils through oral recitation and practice.

Meditation — It has been the pillar of Indian culture since ancient times. Ancient Indian texts and Vedas teach the art of various type of meditation techniques in vast detail.

Meditation not only helps you to manage stress and anxiety but it also enables you to overcome depression. It helps a person to clear mind and to stay in present moment. It increases control over mind and strengthen the mind-body co-ordination by developing connection with the inner-self. It pushes you to accomplish your goals. It also stabilizes your mind and energy levels in the body which leads to better sense of gratitude, happiness and enhanced social relationships.

Various type of meditation techniques that you can opt for your spiritual journey are:-

Vipassana Meditation

Mindfulness Meditation

Focused Meditation

Metta Meditation

Chanting Meditation

Transcendental Meditation

Vipassana meditation can do wonders in order to counter thought disorders like depression and Obsessive Compulsive Disorder (OCD). It helps you to break repetitive negative thought cycle and enables you to live in the present moment. This meditation technique also strengthens you to deal with trauma and chronic emotional pain.

Some crucial benefits of meditation are :-

· Plays an important role in retaining the shape of hippocampus that shrinks due to depression.

· Meditators have stable blood pressure and better immunity.

· Broadens the horizon of knowledge and overall healthy lifestyle for the individual practicing it.

· Strengthens you internally to take up challenges at work as well as in personal life.

· Increases attention span and reverses the effects of age-related memory loss.

· Improves sleep quality and enables you to get rid of various kinds of addictions.

Yoga — Yoga is one of the best among all the stress management techniques that you can adopt to kill your stress, anxiety and depression. It looks after your mental as well as physical health in the best way as a yoga practitioner never lives an unhealthy life.

Mental health crisis leads to dip in serotonin levels in the brain which can be reversed by practicing yoga as it increases the production of the serotonin in the brain. All the asanas, postures and bends that you perform in yoga channelize the flow of energy throughout your body. Yoga increases your physical as well as mental flexibility. It helps overcome insomnia, improves sleep quality and promotes peaceful state of mind. It also helps to counter all the complications caused as symptoms of depression like weight gain, concentration problems, digestion problems, headaches and many others.

Anulom Vilom and Kapalbhati, the two main breathing exercises in yoga have many crucial benefits for the individual practicing it:-

· Increases the supply of oxygen and blood circulation in the body.

· Shows calming effect on the brain.

· Maintain healthy body weight.

· Kapalbhati increases the capacity of lungs and improves the overall functioning of the respiratory system.

· Provides natural glow to the skin.

Stretch your body to shrink your mental health crisis!!!

6) Journaling — “What a comfort is this journal, I tell myself to myself and throw the burden on my book and feel relieved.” — Anne Lister

Journaling is just simply writing your thoughts on a piece of paper to deal with anxiety and depression in a better way. It is a type of stress management technique that enables you to have a glimpse of your inner emotions and know yourself better. It is now evident through various studies that this trick works well in thought disorders and can do wonders.

Sometimes you may get hurt emotionally which can have a lasting effect leaving behind an emotional scar on the brain and emotional scars are not visible to the outside world. Moreover, emotional wounds are way more painful than physical wounds as they require more time to heal as compared to physical wounds. Hence, it becomes difficult to deal with them. Reason for emotional pain or trauma could be many, ranging from loss of loved one to unexpectedly getting fired from the job.

There are certain personal things about which we really want to talk to someone and pour the heart out but sometimes it is not possible to find an appropriate person to share your feelings with. So, in such situation journaling can do the trick for you.

Just grab a pen and a piece of paper and pour your heart out on it. Write even the smallest of detail of your emotions on it as if you are having a conversation with someone you truly trust. It should be a complete free flow of your thoughts on the paper. Write about all the things that troubles you and constantly runs through your brain. The moment you will finish writing, you will be in a much more relieved, peaceful and calm state.

Various advantages of journaling include:-

· Improves mood and manage symptoms of depression.

· Opens up the knots tied among various worries by bringing thoughts and emotions to the surface that are deep buried in sub-conscious mind and create problems for you in repeated episodes.

· Journal enables you to identify your triggers of negative thoughts and emotions so that you can react and control them in future.

· If you are seeing a therapist, then your journal can help your therapist to observe the pattern of your thoughts and derive conclusions for your faster healing.

· You can opt for journaling when something unfamiliar happens to you or you can even make it a habit to write it on daily basis before going to bed.

· Improves memory and emotional intelligence.

Your pursuit for mental peace is just 10–20 minutes of writing away!!!

7) Mental Exercise — “Pure mathematics is, in its way, the poetry of logical ideas.” — Albert Einstein

Mental exercise is as important as physical exercise in order to maintain a healthy state of mind. Mental training builds the brain, just like weight training builds the muscles. This stress buster technique impacts your decision making ability in a positive manner.

Two ways by which you can train your brain are :-

i) Mathematics — It use to be a daunting subject for most of us in the school time. The subject that used to give a lot of stress and anxiety in childhood can also contribute to take away the stress and anxiety in adulthood. Playing with numbers is a great remedy for your stress or anxiety. For this, you just need to do basic mathematics consisting of problems related to addition, subtraction, multiplication and division. Mathematics of standard 6th to 8th is ideal for this purpose. This helps to keep your analytical and problem solving skills intact when you are going through a phase of low spirits. Regular practice for 10–20 minutes can be beneficial for you.

ii) Puzzles — We all loved to solve puzzles in childhood. Be it crosswords or a maze to find the correct path for a hungry rabbit to reach the carrot. Puzzles are real fun and amazing for solo pastime. Solving puzzles keeps the brain active and helps you to get rid of mental puzzles. Jigsaw puzzles helps establish connections between brain cells. It improves mental speed and thought process. After successfully solving a puzzle, it also gives you a feeling of achievement and makes you feel more confident.

Puzzles are also beneficial because it engages both analytical as well as creative part of the brain, thus provides you a complete mental workout.

Some crucial benefits of the mental exercise are :-

· Improves your decision making ability and analytical skills which helps counter the symptoms of depression.

· Facilitates mind to handle difficult tasks with ease and confidence.

· Improves communication skills and presentation skills which are crucial skills to possess at work place.

· There are various apps available for both the mental exercises which have problems from beginner level to advance level for practice.

This stress management technique can accelerate your recovery process and streamline your thought process to perform tasks efficiently.

8) Music — “Music can heal the wounds that medicine cannot touch”. — Debashish Mridha

Music heals everything and it has the power to heal your mental health problems too. When your thoughts and emotions are topsy-turvy, music can play a crucial role in bringing you at relaxed and peaceful state of mind. It improves processing of brain which enables you to express emotions better and to deal with trauma and grief effectively.

You can play celtic music, classical Indian instrumental music, native American music and fantasy music to counter your symptoms of anxiety and depression. The beats and melody of these type of music relaxes and enhances the emotional state of mind by slowing down the breath, heart rate and other functions of the body.

Some benefits of listening to the type of music mentioned above are :-

· Increases self-esteem and mental strength.

· Elevates mood and improves brain functioning.

· Composing or listening to music improves creativity of your brain.

· It heals loss of emotions that happens due to depression.

So next time when you insert your earphones into your ears, just beat all of your anxiety and depression with the beats of the music suggested above.

9) Chewing Gum — “For some reason, chewing gum for me, gets my brain going” — Brie Larson

Chewing gum may not be just a gum candy that you chew in your leisure time but when it comes to mental health, it is much more than that. Various studies suggests that while performing tasks chewing gum can increase concentration and enhance cognitive functions like alertness, memory and decision making. It is also believed to reduce stress, anxiety and symptoms of depression as it increases the flow of blood and oxygen to the brain.

But keep it in mind:-

· Always prefer sugar-free gums.

· Avoid vigorous chewing or over-chewing as it may cause jaw pain, headaches and migraines.

· It also promotes oral health and prevents bad breath, stains, reduce plaque deposit and fights tooth decay.

Hence, feel free to blow a gum and burst out all the stress and anxiety along with the gum balloon as your stress buster activity.

10) Maintaining silence — “Silence isn’t empty, it’s full of answers.”- Unknown

When was the last time you got distracted by noise, felt irritated and got filled with anger by it? May be yesterday or even today, the anger and the tantrum you threw as a result was not your fault, it was just the cortisol kicking-in, the stress hormone which is elevated due to noise. We are surrounded by a lot of noise in our everyday life, especially on roads, noise of traffic and unnecessary honking, noise of the construction or be it that annoying ringtone of colleague’s cell phone that rings nearby when he or she is not around.

Noise is really harmful for you as it not only elevates the level of your stress hormone but also results in high blood pressure, heart problems and loss of sleep. It also causes stress which leads to destruction of neurons in the brain.

Silence is not just absence of sound, instead it is very crucial when it comes to your mental health wellness as per some scientific studies.

Silence holds a special place in meditation as ancient seers realized the importance of silence in an individual’s life at an early stage of mankind. Silence can be useful to counter the effects of noise. It helps the brain to recover faster from the damage done by stress and anxiety.

According to a study, two hours of silence per day facilitates cell development in the hippocampus, the part of brain responsible for memory and emotions.

Some important benefits of practicing silence are:-

· It reduces stress levels and enables you to let things go easily that creates trauma for you.

· You get a sight of your inner-self and start paying attention to your intuitions.

· It brings clarity to your brain so that you recognize your problems and issues to deal with them in a better way.

· Improves your sleep quality, creativity and self-awareness.

· Practice silence for a minimum of 10–20 minutes a day and for longer periods on weekends by keeping your phone away where you cannot see it and without engaging into anything. Just sit idle and observe your breath as well as thoughts.

· If you are clinically depressed and taking anti-depressant pills then, practicing silence is not advisable as being with yourself in silence might trigger negative thoughts and over thinking.

Hence, sometimes all you need is just a couple of moments with yourself in silence.

11) Getting Back To Roots — “I miss being a little kid with no stress, worries or cares in the world”

Childhood is probably the best phase of life for any individual because it is real fun, full of bliss and wonders. If you ask adults, what will they choose between adulthood and childhood, nearly all of them will choose childhood and wanting to be kids again if possible.

Whenever you feel drained by a tough day at work or get buried under the pressure of everyday cores, your childhood can be a saviour for you. Just hop on to your favourite cartoon show or that game show that used to keep you glued in front of television in your childhood days. Your favourite childhood show can be good stress buster for you. There are always some cherishable memories associated with childhood stuff that can make you feel better and can also inspire you to get back on track of life in present time.

Childhood always remains free from worries irrespective of the age!!!

12) Avoid Drinking and Smoking — “The goal isn’t to be sober. The goal is to love yourself so much that you don’t need to drink”.

Drinking — People often resort to alcohol to ease-off feelings during the phase of downheartedness. Though, alcohol consumption worsens the situation and increase anxiety and depression. Hangovers also lead to trouble in sleeping, bad mood, irritation and headaches.

Smoking — It is a very common myth that smoking relieves stress and is a very good remedy for stress which is completely baseless and false. Smoking is bad for your mental health in reality and increases stress and anxiety levels. Nicotine contained in cigarette gives a quick sense of relaxation to the brain but the relaxations is temporary and goes away soon leaving behind increased stress, irritation, anxiety and crave to smoke more. This process becomes a cycle and soon develops into an addiction.

The above discussed techniques are the best for your pursuit for stress management, but sometimes the extent of anxiety and depression is bigger and the damage has already been done and the above techniques might not work at the best for you. You might not be able to do even simplest of tasks of everyday cores, feeling exhausted and your brain is over-flowing with thoughts. So, in that case there is no harm, no shame in consulting a qualified psychiatrist or a psychologist for thorough understanding of the problem and quick recovery. These techniques will work wonders under the guidance of an expert and you can reap the benefits for your faster recovery.

Stay Happy!!! Laugh a lot!!!Laughter is the best medicine!!!