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The Republic Day special, Let’s Focus on 5 ways to good mental health & wellbeing

This year India will celebrate its 70th Republic Day. It is on this day the Constitution of India came into effect. The Indian Constitution includes steps that the nation needs to take to make India a better place. So, as the nation takes step towards making the country better for all of us, let us bring a positive change within ourselves by knowing following ways to achieve good mental health and wellbeing.

Get adequate sleep.

psychiatrist in puneIndia being a rapidly growing economy, we are largely a sleep-deprived nation. Although some of us may consider lack of sleep a badge of honor, but poor sleep is an important contributing factor for mental illness like depression and anxiety disorders. Sleep is first thing to get disturbed in any mental illness. The best ways is to follow consistent bed time and awake time, restrict daytime sleep hours, stay way from screens, social media, etc especially in the late night hours, and regular moderate physical exercise. These are some simple steps to ensure sleep hygiene.

Exercise more.

psychologist in puneThe benefits of moderate exercise in depression is found to be as effective as antidepressant medications. Individual suffering from mental health problem may find it difficult to exercise. It may not be always a joining gym or training weights – but just do walk! Exercising not only improves your sleep but also helps you in staying more relaxed. It can boost your self esteem and body language.

Invest in a Hobby.

Reward yourself by doing activities which you enjoy. Hobbies not only promotes a sense of pleasure but also helps you to build mastery in something. It gives you a sense of achievement and feeling of self worth. Take up a hobby that helps you feel good about yourself. As you get better at it, your self esteem will also get a boost.

Keep away from your smartphone.

Social media feeds not only makes you feel anxious but also make you feel more depressed. You invariably tend to compare your life to those who are having wonderful times. Their life always looks better when you compare yours with them, and it makes you feel depressed. Take a social media holiday. Even it is for small times, take breaks from your smartphones. Decide to check feeds once every three to four hours instead, and stop altogether after 6 pm. Most importantly, stop constantly comparing yourself to others.

Start to plan your day.

Getting overwhelmed by work, can make you feel anxious and burnout. Plan your day or week by writing it down on paper the to do tasks. Make a log and track the time it takes. Having a plan will prevent you from constantly thinking about your day. With a planner, you are on track and have a sense of accomplishment.

Finally, help others. It is a great way to connect with other people and cultivate relationships. Be grateful. Practice gratitude by reflecting on the good things in your life. Give yourself a break, and be nicer to yourself.

How To Handle A Breakup: 7 Effective Ways

Going through a break-up?

Going through a relationship breakup is like getting trapped in the stormy brain chemistry of loss and rejection. The feelings include of anxiety, depression, feelings of grief and addiction, also the desperate attempts to deal with the emotional pain of rejection; this all is a result of the drops in serotonin and dopamine levels during the phase of a relationship breakup. One would often struggle to resist the temptation to stalk, plead, and make a needy fool of oneself. The ultimate goal here is to come through this ordeal in one piece and perhaps even stronger.

Following are some healthy coping ways to help you deal with a breakup:

1) Block them from your facebook/whatsapp.

Unfollow or block them; because you need space and time to heal. Seeing your ex on Facebook wall or seeing him pop up on Whats app/Instagram, can trigger flashbacks of your past memories with your ex and can send you in obsessions of stalking him/her on social media.

2) Don’t trash-talk your ex too much.

It may feel good to talk about your ex with your best friends, and hearing them bring down someone who made you feel sad, but your happiness need not be contingent on someone else’s pain.

3) Don’t consider to “stay friends’.

During this awkward breaking-up period, its very difficult to know whether you both can be friends or not. Generally, one person wants to be friends and other wants more. You gotta work this out before it can be a healthy relationship.

4) Moderate to intense physical exercise or work out does help.

Working out can be a great stress-buster. May be some intense sport like badminton, boxing, etc. It can really help you get rid of that negative tension and physical stress.

5) Spend more time outdoors.

Make a routine where you spend at least couple of hours under sun in fresh air. Create an ex- free environment by getting rid of stuff that reminds you of your ex. Donating them is one good way to do it.

6) Deal with your emotions and not avoid them.

It’s okay to feel ‘bad’. Do not try to distract yourself or escape from whatever you are feeling, but observe your feelings gently and without judgement. The more you observe, the better you’ll know that no emotion is static or permanent.

7) Finally, stop blaming yourself.

The problem wasn’t just you, but you two as a couple. It always takes two to breakup a relationship.

Spend your time with people who appreciates you. Feel confident, optimistic, and authentic, and remember that your success is the best revenge!

 

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