Tag: mental health.

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10 things you can do for your mental health every day

10 things you can do for your mental health every day

Just as you prioritize physical fitness, it’s crucial to incorporate daily practices to nurture your mental health. Here are 10 daily habits to follow.

Unlike physical, signs of mental health issues are difficult to spot or not visible at first glimpse. However, a sound mental health is crucial for our overall well-being and can contribute greatly in helping us lead a happy, stress-free and disease-free life. While there are some mental health disorders that may be genetic, many others stem from lifestyle factors such as stress, lack of sleep, exercise, sunlight, and self care. One may take immediate measures for physical health conditions like fever, headache and muscle pain, but steps related to mental health are rarely taken. Like brushing teeth, taking a bath, and having a meal, there are things that people should do every day for a sound mental health.

On World Mental Health Day, Dr Jyoti Kapoor, Founder-Director and Senior Psychiatrist, Manasthali shares 10 everyday habits that can boost mental health.

10 things you can do for your mental health every day

TIPS TO BOOST MENTAL HEALTH

Taking care of your mental health is essential for overall well-being. Just as you prioritize physical fitness, it’s crucial to incorporate daily practices to nurture your mental health. Here are ten things you can do every day to promote emotional resilience and mental wellness.

1. Practice mindfulness meditation: Dedicate a few minutes each day to mindful meditation. It can help you stay grounded, reduce stress, and increase self-awareness.

2. Exercise regularly: Engage in physical activity that you enjoy, whether it’s a brisk walk, yoga, or a full workout. Exercise releases endorphins, which boost your mood.

3. Prioritize sleep: Aim for at least 8 hours of quality sleep each night. A well-rested mind is better equipped to handle daily stressors.

4. Connect with loved ones: Foster relationships with family and friends. Spending time with loved ones provides emotional support and strengthens your social connections.

5. Control screen time: Set boundaries on screen time, especially on social media and news consumption. Overexposure to negative information can contribute to anxiety.

6. Practice gratitude: Keep a gratitude journal and write down three things you’re thankful for each day. This practice promotes a positive mindset.

7. Learn something new: Stimulate your mind by acquiring new skills or knowledge. It can boost confidence and keep your brain active.

8. Establish a routine: Create a daily schedule that includes time for work, relaxation, and self-care. A routine provides structure and reduces uncertainty.

9. Express yourself: Find creative outlets like art, writing, or music to express your emotions. It can be therapeutic and help you process feelings.

10. Take Professional help if needed: Don’t hesitate to reach out to a mental health professional if you’re struggling with your mental health. Therapy can provide valuable support and coping strategies.

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Medical Updates Medicine & Health

World Mental Health Day: Dietary choices to boost positivity, mental well-being and maintain healthy lifestyle

World Mental Health Day: Dietary choices to boost positivity, mental well-being and maintain healthy lifestyle

Ahead of World Mental Health Day 2023, experts reveal diet tips to boost positivity, mental, emotional, psychological wellbeing and maintain healthy lifestyle.

Can diet impact your emotional and mental wellbeing? We may not be directly co-relating our emotional wellbeing to food and a balanced diet is essential for sustenance as it will provide the body with all the nutrients it needs for growth, maintenance and building immunity but along with physical well-being, it is equally important to focus on mental health as emotional, psychological and social wellbeing are essential to maintaining good mental health and a healthy lifestyle.

In an interview with HT Lifestyle ahead of World Mental Health Day, Samantha Clayton, Vice-President – Sports Performance and Fitness Education at Herbalife, shared, “People work out regularly to maintain a healthy body but most of them are unaware of the connection between a balanced diet and mental health. Sports, Yoga, swimming or any other physical activity must be combined with a simple but essential element: a nutritious, well-balanced diet, which gives the brain the nourishment it requires. A nutritious diet keeps the human mind stable and improves memory, essential in our daily lives.”

She suggested, “Along with healthy dietary choices, mindful eating allows us to pause and think about the food we consume and the intake. Becoming aware of when and why we eat and taking the time to sit down and have a meal without any distractions enables us to enjoy our food, learn about our eating patterns and reap the benefits of healthy and nutritious meals. To eat healthily, we must also eat mindfully. Mindless eating can lead to unnecessary weight gain, fatigue, sluggishness, and other health consequences. All the essential proteins, vitamins, minerals, and antioxidants are beneficial for mental wellness and overall wellbeing. Vegetables, fruits and nuts are excellent dietary choices to boost positivity and improve mental health.”

World Mental Health Day: Dietary choices to boost positivity, mental well-being and maintain healthy lifestyle

According to her, the following foods need to be incorporated in your diet for a strong and healthy mind:

  • Fruits and Berries: Consuming fruits and berries can help enhance brain function. Both memory and anti-ageing processes can be improved by it. Studies have shown that fruit eaters are more likely to report higher levels of mental wellness and are less likely to experience depressive symptoms than non-fruit eaters. Fruits and berries are also rich sources of antioxidants.
  • Fish: Omega-3 fats are rich in fish. These lipids are crucial for the brain, and these fats must come from the diet because the human body cannot manufacture them. Epidemiological studies show a link between poor dietary intake of omega-3 fatty acids and depression. Seafood such as oily fish and fish supplements are excellent sources of Omega-3.
  • Green leafy vegetables: Because of their nutritional significance, nutritionists constantly advise including green leafy vegetables in our diet. Leafy vegetables contain antioxidants, dietary fibres, minerals, α-linoleic acid, and vitamins. Vegetables with leafy greens are a good source of Vitamin K. Studies have shown that Vitamin K can help prevent the development of anxiety and depression.
  • Nuts: Almonds and walnuts are excellent sources of antioxidants for improving mental wellbeing. Walnuts also contain Omega 3 fats, just like fatty fish. On the other hand, almonds are a good source of Vitamin E and may support memory enhancement.

Satyajit Hange, Co-Founder and Farmer at Two Brothers Organic Farms, highlighted, “Our dietary choices have a profound impact on our physical, mental, and emotional well-being. For example, consuming a diet high in processed sugar, artificial additives, and processed foods is well-known for causing inflammation in the body and affecting our mental health. Conversely, a well-balanced diet that includes whole grains can help us manage stress and enhance our mood. Incorporating fresh organic produce that is rich in vitamins, minerals, and antioxidants into our meals can reduce the risk of chronic diseases and alleviate symptoms.”

He recommended, “Similarly, substituting everyday foods in our diet with organic options like herbal jams packed with vitamin C and antioxidants or ghee infused with Indian herbs such as turmeric can provide essential fatty acids, vitamin C and antioxidants that support immunity, stress management and overall well-being. For those looking to reduce their sugar intake, alternatives like jaggery, raw unfiltered honey, or rock sugar are healthier options compared to regular table sugar. If you are someone who enjoys snacks, consider switching to gluten-free snacks, whole wheat crackers, energy balls made from dried fruits, dates, or roasted sesame seeds, as well as tasty Nutri bars to satisfy your cravings while enjoying nutritious flavors. It is important to recognize that maintaining a healthy diet is not about depriving yourself but rather about making choices that contribute to our overall well-being.”

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Medical Equipments Medical Updates Medicine & Health

Tips to reduce your mental load

Tips to reduce your mental load

Sometimes we can feel extremely overwhelmed with the work at hand. When we are overburdened with work, the sense of feeling overwhelmed can make us feel more stressed. “Lightening the mental load is an ongoing process, and it’s important to find strategies that work best for your unique situation. A few tweaks can dial down the stress and make daily life feel less heavy,” wrote Therapist Carolyn Rubenstein. Here are a few ways to reduce the mental load.

We should filter the workload based on how immediately it needs to be done. Delegating and delaying the workload helps in diving the work.

Tips to reduce your mental load

Instead of taking up the whole work together, we should break it down into small and manageable steps.

We should refrain from taking up more work when we are already overburdened. We should learn to say no

To maintain a manageable workload, we should regularly assess our commitments and routine.

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Teachers’ Day 2023: Essential mental health and self-care tips for teachers battling work pressure

Teachers' Day 2023: Essential mental health and self-care tips for teachers battling work pressure

Teachers’ Day 2023: Explore some essential mental health tips tailored specifically for teachers who find themselves grappling with the weight of work pressure.

Teachers’ Day, celebrated on the 5th of September, is the perfect opportunity to celebrate all teachers and the immense contribution they make to society. Teaching is a noble and rewarding profession, but it comes with its fair share of challenges. The gruelling responsibilities of the job, strict regulations and the duty to nurture young minds can sometimes lead to extreme work pressure. Even when you have a lot on your plate, you should not neglect your mental health. In a recent survey of more than 30,000 educators by the American Federation of Teachers, more than 75% of respondents said they did not have enough staff to do the work, and 78% said they were often physically and emotionally exhausted at the end of the day.

It should be a priority for everyone to take care of their inner and emotional health. It is necessary to engage in activities that calm the mind and soul. It’s not easy to be a teacher, and with all the work that has to be done, the job can sometimes become too demanding and can take a toll on your well-being.

Teachers' Day 2023: Essential mental health and self-care tips for teachers battling work pressure

Mental Health Tips for Teachers Battling Work Pressure

“Teachers must prioritize their mental well-being because it has an impact on their students”, according to Aashmeen Munjal, Ontologist, Mental Health and Relationship Expert. She further shared with HT Lifestyle a few suggestions for coping with work pressure.

1. When work gets wrapped up on time, a huge amount of stress passes away. Teachers need to prioritize duties, develop schedules, and set aside time for breaks. This will help them to have better time management

2. Who says “self-care is unethical, it’s fundamental”? Teachers need to rejuvenate from time to time. They should make the most of their free time by reading, gardening, jogging or relaxing.

3. Integrating mindful meditation and relaxation practices into their daily routine as an educator, increases focus and reduces stress. It can be achieved by engaging in activities like deep breathing exercises, meditation, or even brisk walks. A lot of stress can be relieved by practising the same.

4. To avoid feeling drained, it is advised that teachers maintain an organized workspace and make effective use of planners and digital calendars.

“These are just some of the techniques that can help to improve mental health for teachers in battling work pressure. As long as teachers are willing to learn and flourish professionally, learning never ceases. They ought to never forget the accomplishments they have made. Being in this line of work can occasionally be exhausting. They should always keep their thoughts intact and keep a positive attitude, even when situations are tough. A teacher should always remember that by taking care of her mental health, she will prove herself to be more committed,” says Aashmeen.

Teacher’s Role in Enhancing Student Mental Well-being

“The lives of children seem similar to a spider’s web. Through their orientation and guidance, teachers help students unwind the complicated network. Teachers encourage pupils to develop their emotional and psychological well-being in addition to their academic skills. The widespread use of all facets being digital has certain adverse impacts on students’ mental health. The role of educators in cultivating pupils’ healthy mental health grows. Students’ abilities are enhanced when teachers cultivate a positive attitude towards their charges. Teachers can shape, boost, and nourish the hearts and brains of their students,” says Aashmeen.

She, added, “Students embrace empathy, trust, and positive interaction through fostering strong teacher-student connections, which establishes the foundation for their emotional development and perseverance. A teacher must have faith in their pupils’ knowledge while motivating them to discover their strengths. Such praises support a child’s optimism and stimulate a good sense of dignity. The ability to solve problems helps youngsters retain excellent mental health throughout their lives since life is full of obstacles.”

“Teachers need to practice inclusion and work to mitigate stigma. Respecting cultural diversity in the classroom promotes a healthy mental environment. Instead of being considered a taboo subject, talking about mental health should be encouraged. This promises the pupils that asking for help does not indicate weakness but rather strength. Overall, instructors serve as role models by encouraging students to have ambitions and believe in their abilities. This optimism has a significant bearing on a child’s future achievement and mental health, ” concluded Aashmeen.

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