emotional wellness Archives - Page 3 of 3

June 3, 2020 By Dr. Vaidya's 1 Comment

Stressed Out? Natural Ways To Manage Stress During Lockdown

It is normal to feel sad, stressed, confused, scared or angry during an epidemic outbreak. Hearing constant reports about the illness and death caused by the outbreak world over can be hard to take. But even amid the pandemic, it is important to make sure that you take care of your physical and mental health. We must cope with the stress and anxiety that the pandemic brings. Stress and anxiety can trigger ailments such as insomnia, depression, high blood pressure and more. It may also lead to an imbalance of the three doshas; vata, pitta and kapha in the body, depending on an individual’s constitution. Here are some ayurvedic tips that can help you manage stress and anxiety during this time period:

How To Manage Stress During Lockdown

Eat right and hydrate well: Eat foods that help you relax. Choose foods that help reduce stress. All fresh fruits, lightly cooked, spiced vegetables and whole grains will revive your tired mind and body. Drink at least eight glasses of water a day to flush out any disease-causing toxic matter from your system. You can also add some calming teas like peppermint or chamomile to your daily diet. Use this time to get restful sleep of 7-8 hours – this can also drastically reduce stress and anxiety.
Exercise is a good way to de-stress: Yoga is a great way to exercise all parts of your body, while also soothing nerves and balancing the mind. Some of the yoga poses that can be practised are child’s pose, bridge pose, standing forward bend pose, eagle pose, extended triangle pose and extended puppy pose (you can find explanations and demonstrations of each of these poses online). Simple pranayama exercises can also help restore vitality to the energy channels of the body, release tension, and offer support to the mind and the nervous system.
Create a sense of structure and routine in daily life: At the most fundamental level, our physiology is very much adapted to and supported by some sense of regularity. This is precisely why the daily routine is such good medicine for anxiety. The routine itself has a very grounding and stabilizing effect on the system; it creates several familiar and comforting reference points throughout the day. This, in turn, sends an affirmation to the body that all is well and we can be at ease. Adopting a daily routine is also an act of love and self-care. Our routines provide us with opportunities to take care of our health and well-being, despite what else might be going on in our lives. While one is at home, try and keep a routine like one is actually going to the office. Don’t stay in pyjamas all day, eat at the same time and schedule the day with virtual meetings like you would at the office. These seem like inane steps but really help.
Meditation: Meditation, even if practised for as few as 10 minutes each day, can help you control stress, decrease anxiety, improve cardiovascular health, and relax the mind. It consists of the silent repetition of a word, sound, or phrase while sitting quietly with eyes closed and a good posture for 10 to 20 minutes. This should be done in a quiet place to get rid of any distractions. Sitting is preferred to lying down to avoid falling asleep. Relax your muscles and breathe through your nose naturally. During a meditation session, all worries and thoughts should be dismissed by focusing on the word, sound or phrase.
Abhyanga: Abhyanga or self-oil massage utilizes the absorbing properties of the skin to not only nourish but also provide a healing and calming effect on the mind and body. Daily massage with natural oils like sesame, coconut, almond, tea tree, etc pacifies all the doshas to provide relief from fatigue, stress, and promote peaceful sleep.
Avoid unhelpful coping strategies: Habits like drinking alcohol and smoking may not help cope with stress and anxiety. They not only harm you physically but can also increase levels of stress and anxiety and reduce immunity. It is better to avoid such practices.

Staying in touch with near and dear ones can also help reduce anxiety and promote positive thoughts and environment around you. During these difficult times, we must take care of our physical and mental health and take preventative measures like practising personal hygiene and social distancing till the tide passes over. We hope everybody stays safe and healthy! This too shall pass.

We hope this article helps you. Do leave your thoughts in the comments below. For more tips on managing stress, tune in to our emotional wellness experts on GOQii Play.

Stay home, stay safe, manage stress and #BeTheForce

May 1, 2020 By Geetika Patni 2 Comments

How To Maintain Emotional Wellness in Lockdown

The Coronavirus pandemic seemed far away from us until a few weeks ago and now, it has created intense volatility in every aspect of our life. With uncertainty looming, the general sense of fear is widespread. It is imperative to maintain emotional wellness now!

But before I get into the topic, let me narrate a story:

Once Shri Krishna and Balrama were passing through a jungle full of fierce animals and demons. Suddenly from nowhere, a demon sprung in front of them. It gazed its eyes upon Balrama.

Balrama asked him, “Who are you?”

The Demon replied, “I am a demon the size of your fear”.

Hearing this, Balrama got petrified and the more he feared, the bigger the demon grew. Finally, when he could handle no more, Balrama fainted. Now the demon turned towards Shri Krishna, yelling at him “I am a demon the size of your fear”. Shri Krishna did not bother and continued to play his flute. The demon turned smaller and smaller until it vanished.

Tips to Maintain Emotional Wellness

Yes, the time is uncertain and yes, there can be a number of reasons to worry or fear all day. But fear/worry and anxiety are negative emotions. They make us vulnerable and lower our immunity, the same immunity which will keep us safe from the infection so prevalent all around.

So let your faith conquer over your fear in these uncertain times. Hence, I request you to prioritise your current time to:

Relax: Stay away from constant news updates. Instead, invest your free time in music, dance, painting or anything that you like.
Believe in the power of positive emotions such as kindness, honesty and contentment. Meditate once a day to feel the power of these positive emotions.
Open up: Do not bottle yourself up. Speaking your thoughts out loud, sharing what goes on in your mind helps to release the tension from within. Share your thoughts with your GOQii coach if need be.
Stay in the company of positive people or be the positive influencer for people around you.
Accept and Let Go: When it gets really tough, breathe deeply, use the mantra “this too shall pass”, to make yourself resilient and accepting.

I hope and sincerely do, you will not let yourself be vulnerable, neither physically nor emotionally! If you need to talk to someone, reach out to a close friend or your GOQii Coach or Expert. We are here to help you!

For sessions on emotional health and how to remain calm during these times, you can also tune in to sessions on emotional wellness on GOQii Play.

October 10, 2019 By Divya Thampi 3 Comments

Let’s Talk About Mental Health

Surprisingly, even in large metros like Mumbai, awareness of mental health is low, stigma is high and discrimination against people with mental health concerns is a harsh reality. The very recommendation that one should see a therapist or a mental health professional is received with distaste at best and anger at worst.

What is Mental Health?

The world over ‘Mental Health’ week is being observed but do we understand ‘Mental Health’? It is important that we first understand what “Mental Health” means. It does not just refer to the absence of illness, rather it denotes a state of mind that allows people to believe in their abilities, work productively, cope effectively with day to day stressors, reach out for help when feeling overwhelmed, relate to others, and to work towards their highest potential.

While the mental health condition of a person is established by the individual’s ability to manage his/her thoughts, feelings, actions and interactions with others, mental illnesses and disorders are often caused by a combination of factors including social discrimination, lack of protective policies, poor working conditions, poverty, lack of education, below average living standards, abuse (verbal, physical and sexual) and absence of familial or/and social support systems. It is true that certain genetics and specific personality attributes can make people more vulnerable to mental health issues, however contrary to popular belief, these are neither the only nor the most significant contributors to mental illnesses or disorders.

According to a survey conducted nationally, in 2018, on the attitudes towards people affected by mental health concerns, the top three attitudes prevalent in India were found to be the following:

People with mental illness should not be given any responsibility
One of the main causes of mental illness is a lack of self-discipline and will-power
Mentally unhealthy people should have their own groups – healthy people need not be contaminated by them.

If one is diagnosed with cancer or with Malaria, would we ask them to get their act together and get better or expect them to use will-power to cure themselves? In terms of its prevalence and the number of people impacted by it, mental health issues are no different to physical health concerns and they need to be addressed with the same care and concern that is adapted to tackle a physical ailment, rather than with disdain and scorn.

With the existing attitudes, it comes as no surprise that the affected people, as well as the families, refrain from talking about their concerns or seeking the support they need due to the fear of being judged or labelled. But there are changes each of us can make that will help in creating an environment that promotes positive mental health.

Here are four steps you could take to do your bit in reducing social stigma attached to mental health concerns:

1. Educate Yourself About Mental Illnesses

General beliefs that people with mental illness are dangerous or are violent are myths which have unfortunately been propagated by movies. Often people with mental illnesses are victims of violence and abuse themselves. Question every stereotype and treat people with respect, irrespective of their diagnoses.

2. Stop Using Labels

Often people say things like ‘she is depressed’ or ‘he is schizophrenic’. The mental illness that someone deals with, is just one aspect of their lives and not their identity. Hence use language that separates the person from the health issue. For example, we could say “she deals with depression” or “he’s been diagnosed with schizophrenia”. Use language that’s respectful and sensitive.

3. Support People

Remember that people who deal with mental health issues make important contributions to the world. Did you know that Mr. Kjell Magne Bondevik, the ex-Prime Minister of Norway had suffered from a depressive episode in August 1998 while he was still in power? He took some time out to recover and continued as PM till March 2000. Do not judge people to be incompetent or dismiss their capabilities based on a mental health condition they may be suffering from. Treat people with dignity, just like you would like to be treated yourself, had you been in their position. Encourage the actions that your own family members and friends take to overcome mental illness, support their efforts to get well and lead productive lives.

4. Encourage & Initiate Open Discussions

If you yourself have dealt with or are dealing with mental health issues, talk about it. Your courage will help in creating awareness and empower many others. If it is a family member or friend who is dealing with it, talk openly regarding the illness with their permission and in doing so, you will take away the shame attached to it.

The first Director-General of the World Health Organization (WHO), Dr. Brock Chisholm, in 1954, had quite aptly declared that “without mental health, there can be no true physical health.” On this very important day, let’s pledge to do our bit by becoming advocates to reducing the stigma surrounding mental health concerns and promote a world of inclusion and sensitivity.

For sessions on Mental Health, to learn more about it and to get your doubts answered, tune in to Emotional Wellness Expert Divya Thampi’s LIVE classes on GOQii Play. Download the app now.

#BeTheForce

April 30, 2019 By Gitanjali Bahl 1 Comment

Healthy Habits to Reduce Stress

Ever felt like you don’t have the time to eat, exercise, or interact with friends and family? Have deadlines and responsibilities chained you down in more ways than one? Do you spend most of your time at work with little activity? Are all these situations creating a stressful environment and draining you of your energy and mental health?

If your answer to the above was a yes, it is time you addressed these issues. Coping with expectations at work and at home can be taxing. While these are important, remember that nothing is worth it when it comes at the expense of your health.

The simplest way to reduce stress is to keep your mind at ease and your body healthy with simple lifestyle changes and time management. Letting go of bad habits and introducing a few healthy tweaks can help you rekindle your relationship with your mind and body!

Here are a few changes you can make to reduce stress:

Always start your day with breathing exercises or meditation which can keep you calm. You can practice the different forms of Pranayama or some basic stretches that reduce stress and keep you energized throughout the day. To learn how you can meditate the right way, join our GOQii Play Coaches Sheetal Tewari and Ronak Gajjar live on the GOQii app. (www.goqii.com/app)
Spend some time to plan your tasks for the day. This will keep you more organized and prevent any last-minute rushes that could lead to stress.
Avoid gadgets as much as you can. Use them only for work or as and when needed. Relying too much on your gadgets can cut you off from the real world. Overindulgence in gadgets is known to cause depression as well. Limit your usage timings or fix a particular time for them. Avoid them at least for an hour or two before sleep.
Set alarms for water intake: Dehydration affects the level of cortisol in your body. Cortisol is a stress hormone that not only affects your mind but your body as well. Maintaining water levels in your body can help you reduce stress.
Walk whenever possible: If your workplace is at a walking distance, then walk or cycle rather than using a vehicle. You can even walk while taking calls, after lunch or take a few short walks in between work. Walking releases endorphins which elevate your mood, it also improves your heart rate. Remember to choose stairs as opposed to escalators or elevators as it is the best and easiest form of exercise!
Take a break: Spend some time with family, relatives and friends. Having a healthy social life is important to form deeper connections and make life more meaningful.
Plan a trip or a vacation with your close ones. In fact, you can even go solo! A change in environment and meeting new people will help you exchange thoughts and ideas, boost your creativity and help you be more positive.
Eat fruits everyday: Different fruits provide different nutrients that help reduce stress. For instance, Bananas have Tryptophan, Avocados have Vitamin B, Sweet Potatoes have Potassium and Magnesium, all of which help in bringing stress levels down.
Indulge in hobbies irrespective of how busy you are. Hobbies help you relax. Whether it is a sport, listening to or practicing music, traveling or painting, set some time aside to do the things you love and your life will be enriched!

Remember the old saying, “All work and no play makes Jack a dull boy”? It’s true! Take some time out for yourself. If you’re only working and aren’t playing then are you really living? Your work targets can be achieved, your relationships with your friends and family can be sustained but only if you are healthy. Make physical and mental health a priority!

How do you combat stress? Want to know more? Is the stress you are facing more than you can handle? Subscribe to our emotional wellness expert Divya Thampi on GOQii Play within the GOQii app and learn how you can cope with stress and other issues!

#BeTheForce