emotional wellness Archives - Page 6 of 6

October 28, 2020 By Divya Thampi Leave a Comment

Your Mental Health Guide To Work From Home

It wasn’t that long ago that working from home was considered a luxury that only a few could afford. But with the pandemic setting in, working from home (WFH) became the norm. And suddenly it doesn’t feel like all that it was made out to be. To start with, the pandemic forced most people to switch from work-from-office to WFH, irrespective of their preference, and studies show that perceived lack of choice can add to people’s overall sense of unhappiness and dissatisfaction. Secondly, even for those who may have preferred WFH, the suddenness of the change deprived them of the opportunity to plan and prepare for it. In many households, the added responsibility of children being at home, with the schools going online, only added to the chaos.

But Work From Home need not be all distress, challenges and constraints. If we follow the right set of guidelines, it can be a pleasant experience for most even in the current situation. Here is a list of 7 guidelines to change WFH into a boon rather than a bane!

1. Follow a healthy routine

Having a healthy routine is one of the most underrated mental health tools. For the uninitiated, WFH seems to bring out the worst in people. From starting work before even brushing teeth to sleeping with one’s laptop still turned on by their side, there is no dearth of unhealthy routines in people’s lives. This can be disastrous for your mental health.

Follow a well-defined healthy routine. Start with sleeping and waking up at a set time each day, followed with a personal hygiene routine (shower, change), moving on to some stretching or exercise, followed by small rituals (like a cup of tea/ breakfast with family or meditation) to ease into the work day. Begin work at a scheduled time and as far as possible, stop at a pre-decided time. Take short breaks every 30-45 min and make sure that you take proper breaks for your meal.

2. Focus on all the benefits of Work From Home

Changing the way we think about WFH can bring about a significant shift in the way we feel about it. Instead of allowing your thoughts to routinely worry about how you dislike the current situation, deliberately list down and focus on all the opportunities and benefits that the WFH situation presents. From closer proximity to family members through the day or having more chances to invest in learning new skills, to finding more time to focus on your health and relationships, this situation presents a lot of openings to live a more deliberate and meaningful life.

3. Invest in your home office

Do not under any circumstances work from your bed and avoid working from that favorite couch you like to lounge on. It was okay to do so when you were doing that odd hour of Work From Home, on the weekends, but it is not going to fly when you are working from home every day. A separate work room that can shut out distractions while you focus on work, would be ideal. But if that is not possible, designate a particular corner or side of the room from which you will be working. Invest in a worktable (you could also opt for a second hand or inexpensive but sturdy collapsible table) and a chair that supports your back well. Your posture and physical comfort while working makes a big difference to how you feel about the work you do and how energized you feel through the day.

4. Get physically active

Your physical health and mental health are intricately linked. When you are involved in physical exercise, not only does that make you physically stronger but also stimulates the production of endorphins – chemicals in the brain that act as mood elevators and painkillers. Physical activity also reduces stress hormones like adrenaline and cortisol. So, whether it is practicing yoga or shaking a leg to Zumba or going for the good old brisk walk, make sure to add a dose of physical exercise to every single day.

5. Connect with nature

Spending more time in green spaces and/or bringing nature into your everyday life, whether it is by growing plants or exercising outdoors or being around animals, is known to benefit mental as well as physical health. It helps reduce stress, increase relaxation, boost self-esteem and improve your mood. For city dwellers, having tea in the balcony each day or taking a walk in the open air (even within the building complex) could be ways to make interaction with nature a part of your daily routine.

6. Take Digital breaks

Technology has saved the day by making many things possible in today’s world. And yet, we all know that excessive screen use can disrupt the delicate balance of our body and mind. Consciously take breaks from screen for at least 1-2 hours during the waking hours. It could be for some time soon after waking up and during your meal times or an hour before hitting the bed and your time with family or exercise time.

7. Socialise and nurture harmonious interactions

We humans have a strong need to feel emotionally connected with others, irrespective of our gender, class or age. While following the physical distancing rules, make sure that you have relaxing chats with friends, family or even colleagues on a regular basis; chats that go beyond the transactional interactions. Regular audio or video calls with close friends or a sibling or a grown-up child, who resides in a different city or engaging in planned catch up sessions with friends can help fulfil the much-needed connection.

Allow yourself to be more relaxed in your interaction with colleagues. Setting the intention to not get upset with unplanned events & unpleasant interactions, at the start of each day, can set you up for success and making a choice to pause and breathe deeply each time you notice feeling stressed, can do wonders for your mental well-being.

We hope this article helps you! For more on maintaining good health during Work From Home, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

September 2, 2020 By Divya Thampi Leave a Comment

Getting Along with Difficult Family Members

When a friendship gets toxic or it starts to impact one’s peace of mind, one can choose to move on and change the status of the relationship from “friends” to “not friends anymore”, but family relations are a different story altogether. Whether you like them, dislike them, find them needy, toxic or frustrating, the relationship is often there to stay. Family relationships can be complicated with their unique histories and their potential to significantly impact the quality of our lives. So how do you deal with close family members who drive you mad?

First, every relationship involves two people and if we are talking about a relationship of your life then YOU are a 50% stakeholder. While it may seem like your relationship is like a car with the other person driving it and you relegated to being a hapless passenger, in reality, a relationship is more like a boat that requires two people to row, to keep it moving. So, despite how you feel, you do have an influential role to play in the ongoing and future quality of the relationship. Here’s a list of 7 steps that you can take to make things better:

1. Stop trying to change this person

When we witness the family member behave, repeatedly, in ways that we disapprove of, we would inevitably want to change them. There are three reasons why this strategy will bomb. One, it is practically impossible to change the behavior of another person unless they are motivated to change. Secondly, the constant need to change someone and the equally consistent failure to do so, can leave you feeling deeply frustrated and deteriorate the situation further. Thirdly, the more you point out mistakes or make suggestions for improvement, the more they will see it as your way of rejecting them and they could feel resentful or inadequate. Hence a better strategy would be to consider modifying your own thoughts and responses, so as to feel more at peace.

2. Recognize the trigger points and refuse to rise to the bait

There are bound to be certain topics that tend to drive you and probably even the other person into a tizzy. Identify these in advance and reflect on how you would ideally want to respond to them whenever they come up. Steer clear of engaging in heated arguments around these subjects. Whenever it does come up, pay attention to your breath and the rising temptation to react emotionally. Keep breathing deeply and exhaling completely and allow the moment to pass without an outward reaction. If possible convey to the other person in an even and firm tone that you would prefer not to talk about the matter or that you would prefer to do it later, when you are in a better frame of mind. If the other person still continues, repeat your message and move away physically.

3. Slowly wipe out the toxicity in the relationship

It may have been weeks or months or even years since you had a happy or positive interaction with the family member in question. But it doesn’t have to stay that way. Take out time to list down the things that you like or had liked about this person, including the smallest and most insignificant of their positive characteristics. You may not be very motivated to think about this person’s positive traits but make the list anyway. Whether it is their warmth towards kids, trusting you with their finances, keeping things tidy, remembering dates important to you, getting repair work done, every single thing counts. Once you have the list, make a note every time you see these behaviors and genuinely appreciate these acts. Start small by acknowledging it to yourself and slowly progress towards expressing the appreciation to them verbally. Initially it may feel awkward. But as you continue it will feel more natural and easier. Genuine appreciation and acknowledgment are powerful ways of making people feel more valued and loved and create connection.

4. Review the story you are telling yourself

Thinking “My sister always makes fun of me because she loves putting me down and feeling superior” will make one feel resentful and hurt; A thought like “my husband keeps nagging me because he doesn’t trust me to do a good job” could lead to feelings of sadness and helplessness; Another thought like “my daughter doesn’t spend time with me because she thinks I am boring and stupid” may leave one feeling upset and powerless. The fact that your sister jokes about you may have nothing to do with you and may be her way of trying to keep things light; a nagging spouse may be doing so to hold on to a sense of connection. Similarly, the daughter’s indifference may have little to do with your capabilities as a parent and more to do with her preoccupation with what’s going on in college. Write down your assumptions and question their validity. As you can see, changing the narrative inside our heads has the power to change the way we feel. Opting for the most charitable interpretation of the other person’s actions can be empowering for you and lead to more harmony.

5. Listen deeply

Especially with family members we do not use our listening skills well. We judge them far more than the people we meet less often. Hence, even before they have completed a sentence we jump to conclusions about their message and their intent. Try to really listen. Don’t interrupt. Instead of thinking up of a fitting comeback, pay attention to what they are trying to convey. What are they feeling as they are speaking? What emotional need are they wanting fulfilled? Listening is a fundamental way of making a person feel respected and valued. This helps the speaker to calm down, become less defensive and if they feel fully listened to, they may even be willing to listen to your point of view. Good listening goes a long way in calming things down.

6. Have compassion – for yourself and for them

Charity begins at home and compassion begins with self. When you try to attempt the above steps there will be times when you don’t succeed and feeling frustrated as a result is only expected. Whenever you feel frustrated, remind yourself that you are suffering too. Offer yourself words of empathy, love and comfort. Here’s an example of how to offer yourself compassion – silently say to yourself, “This is painful for you. You are human and all humans make mistakes. I am here for you and I love you!”

When you practice compassion with yourself, it becomes easier to feel compassionate to others. Remember that they are doing the best they can, based on what they know and believe. They too want to live a good life and feel loved and valued by others.

7. The “Brahmastra” (ultimate weapon)

There are those times when a family member will keep saying hurtful things and/or continue to ceaselessly complain despite your repeated requests to stop. At this point, visualize the pain inside of that person and mentally keep sending them love and blessings. It may sound counterintuitive and silly. But this one method cannot fail you. As they continue with their rants, keep repeating words of love or blessings like “I love you, I love, I love you” or “May you find peace, healing and joy. May you find peace, healing and joy”, mentally. Visualize a loving energy flowing from your heart to theirs while doing that. You will feel a change in them, as well as yourself.

If all else fails and you still feel triggered by this family member, consider shifting your residence (if that is an option), at least temporarily. Even close family relationships may sometimes be beyond repair. In such cases the kindest thing you can do to yourself and the other, is to move away and with time forgive them and yourself. Remember that it is not people who are difficult, but contradictory views and behaviors that get challenging. At times the change required may be in you and not the other. It is easier to blame others for our frustrations than to bring about change in ourselves. Staying a victim can be a subconscious coping mechanism to avoid taking responsibility. That is not always the case though.

In conclusion people are designed to be different. These differences have the potential to make life more meaningful and interesting. Conflicts and disagreements, thus give us opportunities to widen our world view, transform our relationships and help us grow.

We hope this article helps you! Do leave your thoughts in the comments below. For more on Mental Health and Emotional Wellness, check out Healthy Reads or tune in to live sessions by experts on GOQii Play!

#BeTheForce

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.