GOQii

Blog

By 5 Comments

Let’s Talk About Mental Health

mental healthIn 2020, we released a study that revealed how 43% Indians are plagued with depression. But 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:

  1. People with mental illness should not be given any responsibility
  2. One of the main causes of mental illness is a lack of self-discipline and will-power
  3. 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 more on Mental Health, check out Healthy Reads or tune in to Emotional Wellness Expert Divya Thampi’s classes on GOQii Play.

#BeTheForce

By Leave a Comment

Three Powerful Relaxation Techniques For Immediate Relief From Stress

relief from stress

Tight deadlines, erratic working hours and sometimes being unable to manage the work-life balance can take a toll on your health. There are many factors that contribute to stress and if you find yourself feeling sad, anxious, angry, confused or scared without explanation, you are not alone. The specific reasons for stress are as varied as the people themselves but there’s hardly anyone who can escape the clutches of stress. How does one remain grounded and feel a sense of equanimity? Here’s help!

Powerful Relaxation Techniques You Can Practice 

Following are three go-to relaxation techniques that therapists use to help their clients relax. Not all techniques may work for everyone but at least one of these should work for you.

1. Progressive Muscle relaxation

This exercise is very effective in lowering stress levels and can also reduce physical problems like headaches or stomachaches that accompany feelings of stress. This practice also improves sleep. When you are stressed your muscles tighten without your conscious awareness. Regular practice of PMR helps you to become aware of the difference between a tensed muscle and a completely relaxed muscle, thus improving your ability to recognize your bodily response to anxiety and mitigate it.

  • Sit down on a chair with a backrest such that you are sitting erect but not tensed.
  • Close your eyes and take a few deep breaths.
  • Once you breath slows down, progressively tighten one muscle group (neck and shoulders or upper arm and lower arm) at a time for about 10-15 seconds.
  • Once the time is up, release the tension in the muscles completely with a long exhalation and observe the sensation in the relaxed muscles.
  • Continue this with each muscle group from head to feet.
  • You could do this 2-3 times a day and even before going to bed.
  • Avoid doing this with any part where there is a sprain or other injury.

relief from stress2. Diaphragmatic Breathing

Also known as belly breathing, it is the optimal way of breathing as it actively engages your diaphragm. Belly breathing leads to improved oxygen flow to the rest of the body. This kind of breathing triggers a relaxation response by stimulating the vagus nerve, the longest nerve emanating from the brain. This nerve has a significant role to play in reducing blood pressure, heart rate, improving calmness, relaxation, and digestion. When engaging in breath based meditations most people practice belly breathing. Chest breathing is something we learned to do as a reaction to stress. For belly breathing, follow these steps:

  • Sit comfortably or lie flat on your bed or any other comfortable surface and relax your shoulders.
  • Place one hand on your chest and the other on your stomach.
  • Breathe in through your nose for 2-10 seconds (according to your capacity).
  • Feel the cool air moving through your nostrils into your abdomen, making your stomach inflate. During this type of breathing, make sure your stomach is moving outward while your chest remains relatively still.
  • Press gently on your stomach, and exhale slowly for about 2-10 seconds.
  • With every exhalation you will notice the stomach deflate under your palm
  • Repeat these steps several times and observe your body relax.

3. Guided Imagery

This is a focused practice that involves all or most of the 5 senses, to kindle calming responses in the mind and the body. Guided imagery uses imagination to take one to a calm, peaceful place, internally. This is a powerful tool that has a positive impact on blood pressure, breathing, oxygenation and heart rate. It can reduce pain and also improve the healing process of the body and mind. Our body reacts the same whether we experience something in reality or imagine it. So when you imagine yourself sitting in a beautiful green meadow and watching a clear stream of water flow over smoothened rocks, your body responds as if you were actually in the meadow.

  • Sit down or lie down comfortably and close your eyes.
  • Take a few deep breaths to help you relax.
  • Imagine a scene that is calm and peaceful. This could be a beach, a meadow, a valley, the mountains or a riverside, according to your preference.
  • Visualise the scene and slowly add some details, like a gentle breeze, fragrance of the grass, gurgling sound of water or the chirping of birds. Is the sky a clear blue or do you see fluffy white clouds?
  • It helps to visualise you walking through the scene and experiencing the beauty and serenity using all your senses.
  • And as you walk through the scene and go deeper you feel more and more relaxed.
  • Continue to breathe slowly and experience the sense of peace that envelops your body and mind. Think of a word or sound that you can use in the future to help you mentally return to this place.
  • When you feel ready, gently bring yourself back to the present. Tell yourself that you will feel relaxed and refreshed when this is done and slowly open your eyes. Notice how you feel right now.
  • You could also use a recorded guided imagery audio, which is generally available on many of the free versions of meditation apps.

If these techniques helped you, let us know in the comments below! Find more articles to help you manage stress here. For further guidance on managing stress and lifestyle, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching.

#BeTheForce 

By Leave a Comment

Autism Spectrum Disorder – There’s More To It Than We Know

Autism Spectrum Disorder

Photo by Anna Kolosyuk on Unsplash

“Anita starts fondling materials of certain textures, seemingly, without regard for where and on whom the fabric may be located”; “Vansh sometimes asks the same question over and over again, even when he had been given the answer”; “Suhas suddenly starts flapping his arms for no particular reason, and goes on for over five minutes without stopping”

These are descriptions of certain behaviours observed in people/children living with Autism.

The Autism Spectrum Disorder (ASD) is not just a single disorder

The word “spectrum” refers to a wide range of symptoms and severity. ASD impacts the way the brain is wired and this difference in wiring can make people in the spectrum good at certain tasks that others find difficult, such as, maths, music or arts. It can also do the opposite, where they find the activities that other people find easy, incredibly difficult, such as socializing and making friends. As per a report published in 2018, one in 59 children will be diagnosed with ASD. Signs usually become evident in children by 2 years of age.

Children/ adults in the spectrum experience difficulties in three main areas – communication, social interaction and behaviour.

Following are some symptoms and types of behaviors seen in people diagnosed with ASD:

  • Failing to, or being slow to respond to someone calling their name
  • Resists cuddling and holding and seems to prefer playing alone, retreating into his or her own world.
  • Makes little eye contact and lacks facial expression
  • Doesn’t speak or has delayed speech, or loses previous ability to say words or sentences.
  • Can’t start a conversation or keep one going
  • Difficulty in understanding simple questions or directions.
  • Limited or no expression of emotions or feelings and appears unaware of others’ feelings.
  • Repetitive behaviours like repeating words or phrases.
  • Intense and lasting interest in certain topics, such as numbers, details, or facts.
  • Getting upset by slight changes in a routine.
  • Being more or less sensitive than other people to sensory input, such as light, noise, clothing, or temperature.

The person experiencing Autism Spectrum Disorder has no control over any of these but is often and easily judged by others to be stoic, uncaring, self-centered or many other unkind and unfair ways.

Alongside these symptoms most people experiencing Autism Spectrum Disorder also have to deal with biomedical problems like Seizure disorders, Gastrointestinal disorders, Psychiatric disorders, Metabolic conditions, Sleep irregularities and Obesity. However, these issues often go unaddressed and can aggravate behaviours that seem inappropriate.

As humans, our senses (sight, sound, smell, touch, taste) are constantly sending information to our brain about our surroundings and about other people. This helps us to choose appropriate responses. And yet to cope with situations that feel uncomfortable or chaotic, each of us develop behaviours that help to calm us down, like fidgeting, biting nails or running our hand through the hair. In Autism Spectrum Disorder where the brain and its senses don’t communicate well, the brain can become overwhelmed and confused, impacting how the person sees the world. People in the spectrum may try to cope with a sensory overload like bright lights or loud sounds, smells or touch (which may feel normal to others, but extreme to them) by rocking themselves, flapping hands, swaying, spinning or doing a number of other things. These actions may seem unusual to others but it is just their way of trying to feel calm. When you see them this way, it means that they are having a hard time.

The kind thing to do is NOT to make it harder for them by getting angry, or ignoring or mocking them. Instead they need friends and family who take the time and patience to understand them and support them.

When in the spectrum, one may often have a difficult time understanding and processing societal norms, especially in terms of social interactions. It doesn’t mean that they are immature or that they don’t care. All it means is that sometimes they don’t know how they are supposed to act or respond. Impatience and misunderstanding by others can often leave people in the spectrum, feeling lonely, anxious and isolated.

They are not ill or broken.

They don’t need fixing.

They just have a different way of experiencing things around them and a unique view of the world. Contrary to popular belief people experiencing ASD also have feelings and care for others. They may not be able to pick up sarcasm but often make some of the best and most honest friends.

“I don’t want to be autistic. But I am, so don’t be mad. Be understanding.” – Carly Fleischmann

For more articles on mental health and emotional wellness, check out Healthy Reads.

#BeTheForce 

By 1 Comment

3 Super Simple Ways to Overcome Anxiety Induced Procrastination

overcome anxiety induced procrastination

procrastination

/prə(ʊ)ˌkrastɪˈneɪʃ(ə)n/

(noun) the action of delaying or postponing something.

Amit wakes up with a feeling of dread. Even before his mind can tell him what is wrong, he can feel anxiety and guilt start to overpower him. Then it registers. He’s woken up late! Yet again!!

He was supposed to wake up at 6, do his yoga, meditate, get a few chores done and get started with work at 8.30 am. Instead, here he was, staring at the hands of the clock insisting that it was 8.30 am, and feeling miserable.

“I have ruined the day before it even started!!” he moans.

Trying to salvage the rest of his day, he quickly brushes his teeth, rushes through part of the morning routine and sits down at his desk at 10 am. As he starts wondering what tasks he needs to get done during the day, his mind comes up with one really important task.

As soon as he gets ready to work on the first task his mind reminds him about the deadline for sending in suggestions for his team meeting. So he closes the file he had opened and goes on to open his email. And before he can get to the email with the attachment he is looking for, he is greeted by the deluge of new unread emails waiting to be opened. His heart beats faster, breath gets quicker and despite the cool morning, his palms get clammy with perspiration.overcome anxiety induced procrastination

As he tries to quickly skim through the unread emails, his mind keeps reminding him that he is already behind with the things he’s supposed to get done today and simultaneously points out that had he woken up on time, he would have been done with at least two of these tasks. 

Once again, he experiences a surge of hopelessness, guilt and shame wash through him. He gives into the routine of berating himself and thinking of all the times that he has done this before and hears his mind say things like:

“Who are you trying to fool? You know very well that this is who you really are – this lazy, undisciplined, good for nothing failure who is never going to amount to much! Stop telling yourself that you will somehow turn a new leaf, become disciplined overnight and transform into the epitome of efficiency, effectiveness and success. Just accept that this is never going to change. You are destined to live the life of a loser.”

Inexplicably, Amit feels exhausted and turns to his phone and thoughtlessly opens up Instagram. He scrolls down thinking that he will just check out a couple of posts. But the next time he looks at the clock it is already 12 noon. Feeling totally dejected, he decides to have some snacks and polishes off a large packet of wafers in no time. He spends the rest of the day feeling lethargic and getting very little done.

Does all this sound familiar? If it does, you are not alone. Even the most capable and intelligent people experience this every once in a while and more people than you could imagine, deal with this regularly. 

But let’s take a closer look at what’s going on here. If you are thinking that the issue is Amit’s habit of waking up late, you are wrong. That is not the primary issue. While good sleep habits are important and need to be managed, life will invariably throw you curveballs that will disrupt your plan one way or the other. In this case, waking up late led to Amit losing about an hour of personal preparation time and 90 minutes of work time, which totals up to 150 minutes. If he had gone on to use the rest of the day well, He would have lost only about 2 hours of productive time. But the issue was that anxiety, guilt and shame overpowered him and made it impossible for him to utilise the rest of his time. And he lost over 5 hours instead of 2.5. 

So you see, the biggest problem in most situations is not so much the interruption of plans, but our inability to manage our self talk and the resultant anxiety. Here are 3 simple steps you can take to overcome anxiety induced procrastination.  

3 Simple Steps To Overcome Anxiety Induced Procrastination 

  1. Three top tasks for the next day: Before you finish for the day, write down the things that you’d like to get done the next day. Now circle the three most important things on the list. Make these very specific. For example, instead of writing “Get started on the report”, you could write “Have the first draft of the report ready”. Now rank them in the order in which you’d like to get it done and write down an approximate amount of time you expect each of these tasks to take. You see, when you are ready to start in the morning, your mind is ready for action mode, but if you give it the job of deciding WHAT TO DO, it is going to take up precious energy and working memory space, leaving very little of the energy and focus to actually get the job done. However, at the end of the day when your mind is still in work mode, it is far easier to think about what you’d like to get done the next day. And the next morning, you can channel all your enthusiasm into working on the tasks.
  2. Tackle the anxiety: If things aren’t panning out the way you planned them to, take a few minutes to become aware of the self talk which tries to thrash you. Acknowledge the need behind the anxiety – The need to get things done. Focus on your breath for a few more minutes and ground yourself. Remind yourself that plans getting waylaid is a common occurrence in every one’s life and as long as you are human, it is going to happen once in a while. Ditch the “All or Nothing” thinking that your mind tries to sell you. Remember that if you were to stay calm, you can still achieve a big part of what you set out to do that day.  If you notice the anxiety reappearing, schedule 30 minutes of “worry time” towards the evening – a slot of time where you give a free reign to worry and anxiety. And each time you notice anxious thoughts returning, remind your mind that you can do the worrying during the allocated half an hour, not before or after.
  3. Time your tasks and take breaks: Look at your task list and start with task no 1, with a timer set to half an hour by your side. If your mind comes up with distractive thoughts while you are at the task, note down the thought in your physical or digital notepad so that you can look at it after you have worked on this task for a continuous half an hour. Same applies to any other external distractions you may face. Getting a phone call? Send them a text that you will call them back after half an hour; reminded of an email response you were supposed to send this morning? Jot down a reminder about it on your notepad and get back to the task you were doing. When you have put in a solid half an hour of focus, take a break and do any quick calls or messaging from your notepad list and get back to working on the task for another half an hour with a timer. Keep working with half an hour chunks of time with 5 min breaks in between. This will help your mind remain super focused.

Whether you are a working professional, a student, a consultant, a home maker or an entrepreneur, these steps are applicable to each one of you. Procrastination is not caused by laziness, rather it is the mind’s way of coping with increasing anxiety. The above mentioned steps are healthier ways to overcome anxiety induced procrastination, thus making it possible to take action, and to progress towards your goals.

We hope this article on 3 simple ways to overcome anxiety induced procrastination helps you! Do let us know your thoughts in the comments below! For more articles like this, check out Healthy Reads or tune in to LIVE sessions by our Emotional Wellness Expert Divya Thampi on GOQii Play.

#BeTheForce 

What’s Your Excuse?

In a world filled with excuses, Shubham's story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one's dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of … [Read More...]

A Game Developer’s New Game: Aditya Gaikwad’s Journey to Wellness

For years, he grappled with the burden of being overweight and the subsequent aches and pains. Owing to his hectic work schedule, he never focused on his health or did anything that was healthy. Unhealthy eating, drinking, and stress became the norm. Due to the persisting pain, he decided to turn his life around. Aditya […]

Prioritizing Health: Kuntal Goswami’s Post-Pandemic Pursuit of Wellness

The COVID-19 pandemic served as a wake-up call for individuals to recognize the significance of their health and well-being. It prompted people to adopt healthier lifestyles, prioritize self-care, and be proactive in taking preventive measures to protect themselves and others. This is true for our player Kuntal Goswami, who, after the coronavirus hit India, realized […]

Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an insurmountable affair. With proper self-care, guidance and a few lifestyle modifications, you can manage […]