• 06 Jun
    Rachna Lakhanpal

    10 Habits to live a stress free life

     

    stress free life

    Stress is a pest that leaches into our daily lives.

     

    From commuting to work/school to getting yourself a meal, all activities have a certain amount of stress in this day and age.

     

    So, in this dark world plagued with stress, how can you find an escape for yourself? How can you keep your stress at bay and enjoy life like it is meant to?

     

    That’s what I’ll be going through in this article.

     

    Let’s get started!

    Eustress and Distress!

    In Psychology, we have the concept of two types of stress---Eustress and Distress.

     States of stress

    I’ll go through these fairly quickly:

    • Normal State
      This is the fairly normal state of your body. You basically don’t have any stress
    • Eustress: The good stress
      Not all stress is bad. And Eustress is the stress that is essential for you to get off of your butt and do some activity.
    • Distress: The bad stress
      This is the stress that causes the high blood pressure, high heart rate, tension, and all those other negative things.

     

    What I’m boiling down to is that stress on its own is not a bad thing. It is essential for you to do some activity, achieve a goal, and essentially succeed in life.

     

    That being said…

    ‘Excess of anything is bad’ and it’s the same with stress.

     

    The 10 Habits to Keep Your Stress in Control

    In order to combat stress and win the war, you’ve got to be ready for combat.

     

    And that’s where these ten weapons that’ll help you in this war. Let’s take a look, shall we?

      

    Following are the 10 habits to keep your stress in control:

    1. Workout!

    Your body releases the “feel good hormones” after you’re done working out, which helps reduce stress level and keep you calm.

     

    So, better start exercising!

    2. Eat Well

    Food is to your body what fuel is to a car. It runs you.

     

    Now imagine what would your car do if you put in bad fuel.

     

    It’ll eventually break down and you’ll have to spend a lot of money out of your pocket for repairs.

     

    Why risk your body, right?

    3. Get Enough Sleep

    Studies have shown that after sleepless nights and pulling all-nighters, you’re more likely to be short-tempered, irritated, and more vulnerable to stress.

     

    Bad, right?

    4. Talk It Out

    The cause of stress is sometimes the lack of communication of feelings.

     

    There’s a build-up of emotion---a stimulant, which finds it channel via stressing your body out.

     

    So, talk about your problems to a close friend or family member to feel less stressed out.

    5. Avoid Unhealthy Habits

    Like smoking and partying all night?

     

    That could be the biggest reason why you’re losing your hair at such a young age!

     

    Unhealthy habits like smoking, drinking, and injecting drugs are known to increase the body’s stress levels.

     

    Other than that…

     

    Lack of sleep is also associated with the elevated stress level of a person.

    6. Work Smart

    Sometimes you’re stressed out about a thing you can’t change: time.

     

    Our lives are filled with deadlines and time-sensitive work which can be stressful for us.

     

    I encourage you to manage your time according to your obligations and use it objectively.

    7. Acceptance is Key

    We all have flaws.

     

    Rather than stressing out about how you can’t sing, dance, code that well, etc. you should accept yourself for who you are strengthen your skills.

     

    After all, nobody’s perfect!

    8. Think before Reacting

    In these times, humans have become way too impatient and impulsively react to things that we might regret later.

     

    So, what to do?

     

    Well, when in doubt, use your brain before reacting to anything!

    9. Manage Your Expectations

    Sometimes, the main source of your stress can be having your expectations set way too high.

     

    Some people just have unrealistic expectations.

     

    Trying and keeping your expectations in check can help you out in this case.

    10. Avoid Stimulants at all costs!

    Stimulants like coffee, energy drinks, tea, etc. aren’t really a good idea when you’re prone to stress.

     

    They just over-work your nervous system.

     

    Habits to Keep Your Stress in Control: A Quick Recap

    Stress is an inevitable part of human life.

     

    And the best habits to keep your stress in control revolve around inculcating healthy habits to your day to day lives. You should try to quit smoking, work out more, eat healthier, etc. to have good health and keep those stressors away from yourself!

     

    Be smart and don’t stress out!

     

    Liked the article? Drop a comment to let me know your thoughts!

  • 06 Jun
    Swayamprava Pati

    Joyful Living

    joyful living

    Remember the days of your childhood when you were happy and joyful for no reason. Little things could bring smile on your face. A small toffee was a source of joy to you. If anyone gives you a smile, you laughed with your heart filled with love. You were looking at things with great curiosity and enthusiasm.

    The world was a place of wonder for you. You were enjoying the sounds of the birds in the morning. You were enjoying your hair flying in the air. You were playing in the nature, making sand house, using leaves as money, making paper boats in the rain, every item in the nature was an equipment of your play. The whole world was your playground and you were very happy and fulfilled.

    You were waking up every morning with new excitement and enthusiasm, with whole lots of stuffs to do all the day. There were no past regrets or any fear about the future. We were living only in the present moment, living each moment joyfully.

     

    But as we grew older, we lost our innocence which we had in our childhood. Everything other than our own nature begun to develop within us. We got impressions from our family, society, school, college, office… In this process of growing up we lost our true nature of being joyful and happy.

    Life became more and more complicated with the wanting of more money, more power and more of every material things. Unlike our childhood, our adulthood had been filled with stress, anxiety, sadness, fear and depression. We lost our childlike innocence.

     

    Who is responsible for our downfall from a happy human being to a miserable one?

    As we already know that our original situation was not like that, then what made our childlike happiness to get melted away? Is it our family? Is it the society? Or is it our friends?

    What is the reason behind this? Have you ever asked yourself this question?

    Why the older we get, the more we miss the days when we were children?

     

    Let’s come to “how we are as adults?” As adults we always try to teach our children what to do and what not to do, what is right and what is wrong, what to play and what not to play etc.

    In this process of learning, the child gradually loses its original nature. We are imposing our own acquired impressions on the child. We are not letting the child grow in a natural way.

    By imposing our own thinking on him we are restricting his growth. We need to provide the child an atmosphere where he can think independently and creatively, so that he will be able to grow his full potential. In a friendly environment, where the child feels loved and secured, he will grow as a happy and joyful adult.

     

     Again, let me tell you, “Happiness is a choice.” We can be happy and joyful only if we choose to become happy “now”. We need to live in the present, to enjoy every moment of our life joyfully. As adults, most of us are always dwelling in our past or fearful and anxious about our future.

    We always think we will be happy only after fulfillment of certain desire. For instance, “I will be happy after……….” Then the day your desire got fulfilled you became very happy. The feeling lasted until another desire popped up in your mind. Then there were endless desires with which we attach our happiness.

    Unless we are happy in the present moment, we can’t be happy in the future. As we all know, “Tomorrow never comes” we need to live in the present and enjoy the today and our tomorrow will take care of itself. We tend to be happier when focused on the here and now, in contrast to times when our mind wanders somewhere else.

     

    Being present is undoubtedly the only way to enjoy life to the fullest. So, how can we cultivate greater presence in the present moment? The answer is: “practice being mindful.” By being mindful, you enjoy your food more, you enjoy friends and family more, you enjoy anything you're doing more.

    Even things you might think are boring, such as housework, can be amazing if you are truly present. Washing dishes or sweeping or cooking can be enjoyable, when you remain fully present.

    Do one thing at a time, don’t multi task. Give your full attention to the work you are doing with all your efficiency, then it will give you wonderful result. Happiness and joy will follow you.

    Image source

  • 03 Jun
    Aparna Rana

    Time heals every wound

    time heals wound

    Since childhood we were told that if you waste time, time will destroy you. It was understood then and we started doing stuff with giving respect to time. However today I am drawing another aspect of time. It is true, time heals every wound, it was always said that everything happens on a predetermined time or on the suitable time, but did we ever wonder that devoting our time to a loved one can heal them comparatively faster.

     

    Let me make it clear. It happens to most of us, rather all of us, we are so much busy in our daily routines we never bother about the people we are surrounded with; we never realize that they deserve our time. When you give your time to someone you give the most precious thing because time never comes back, and it works as fuel in a relationship. Nowadays money has become everything as we can't survive without it, but what about our relations, we start taking them for granted, this may cause many mental health issues. Humans are puppets with breath and life and emotions. Emotions need to be cherished & live, but in the blind race for money and career establishment we somehow ignore this. Like an abandoned plant, which dries up of ignorance, relations also start dying.

     

    Here I am not talking about ignorance; there is a slight difference in ignoring someone and not giving proper time. Work pressure of an unspoken competition with colleagues or a self competition diverts a person towards self concentration for achievements. In this practice sometimes one forgets about their most precious aspect, i.e. relations. It is very difficult to recognize when we started taking our loved ones for granted.

     

    It is not necessary to sit 24hrs a day with a person to talk or make them realize your existence and their importance; only a few minutes can do the miracle. In fact sometimes a tight and affectionate hug does a better job. The all a person need is a little attention to refuel his or her life battery. Doesn't matter in which relationship you are, your every relationship needs you equally. It may be your family or your colleagues, family gives you the motivation and the co-workers provide you the healthy competitive environment. A good relationship with colleagues prevent you from work pressure which is more precisely said 'job pressure'. A team of good teammates create healthy competition; undoubtedly it increases productivity as well as sound mental and physical health. So does a family. Family is the biggest support system in a person's life; we get positive energy and enthusiasm to achieve our desired goal. A sound environment has the power to save from mental fatigue.

     

    I suggest one should grab sometime from their busy schedule to nourish their tree of relations. It is the best remedy to cope with your whole day long struggle to prove yourself the best. It may charge both: the relationship and the desire to achieve career goal. It is said and well understood that family is the most important part of life, it is the support system to rise and achieve all we want. 
    At the end of the day all a person needs is mental peace and rest for the body, spending time with your loved ones makes this practice so easy and reliving. In today's era our body has become a machine, and machines do need to be cared properly, as we charge our electrical batteries our body also requires charging - both mental and physical; and our loved ones do remarkable job.

    Responses 1

    • Sanjna Verma
      Sanjna Verma   Sep 27, 2017 09:06 PM

      A very nice topic which is so importnt to realise in today's time. Nowadays we all are so grossed in our lives, striving for excellence that we are forgetting the essence of relationships which should not be the case. You are very right in saying that even a few minutes of interaction or a hug can do wonders. I have experienced this myself. After a long tiring lecture in college when I get to meet my buddies, it seems as if there is some feel good hormone released inside me. Having conversations over very silly topics and laughing over it is very refreshing. Also, whenever we face any issuein our lives, an availabiltiy of social suppport can do wonders in terms of emotionally and handling the problem at hand.

      I really liked the name of the topic that Time heals all wounds. Giving time heals every stressful wound which has been caused due to this fast-paced and competitve journey called Life.

  • 28 May
    Swayamprava Pati

    Yoga: A helping hand in depression

     

    "Yoga is not an ancient myth buried in oblivion. It is the most valuable inheritance of the present. It is the essential need of today and the culture of tomorrow."

                                                                                                                                                                                    Swami Satyananda Saraswati

    Depression (major depressive disorder or clinical depression) is a common but serious mood disorder. It causes severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working. Depressed mood, low self-esteem and loss of interest in normally enjoyable activities if persists for a longer duration, is referred to as Major Depressive Disorder in clinical terms.

    There are some key steps you can take to lift your mood and help your recovery from depression.

    1. Take your medication: It is important to take your medication as prescribed, even if you start feeling better. If you stop medication too soon, you could have a relapse of your depression.
    2. Exercise daily: It has long been known that regular exercise is good for our physical health. It can reduce the risk of cancer, heart disease and strokes. Studies have shown that physical activity also has benefits for our mental health. Exercise can help people with depression and prevent them becoming depressed in first place. Take up some form of exercise. If you have not exercised for a while, start gently by walking for 20 mins every day.
    3. Healthy Diet: Diet plays a huge role in depression. If we eat better foods like lean proteins, whole grains, fresh fruits and vegetables, we can have higher energy levels and sharper mental focus. Drink lots of water. Eat healthy.
    4. Be more socially active: Don’t withdraw from life. Socialising can improve your mood. Keep in touch with friends and family and share your feelings by talking to them when feeling low.
    5. Face your fear: Don’t avoid the things you find difficult. Running away from the situation is not going to help, rather face them with courage and self-believe and you will see things will get better gradually.
    6. Have a routine: When people feel down, they can get in to poor sleep patterns, staying up late and sleeping during the day. Try to get up at your normal time and stick to your routine as much as possible. Not having a routine can affect your eating, which will have adverse effect on your health.

     YOGIC MANAGEMENT

    Yoga is a physical exercise that involves different body poses, breathing techniques, and meditation. The therapy may help with depression and your symptoms, such as difficulty concentrating or loss of energy. The yogic practices focus on to activate the person, develop positive thoughts and to infuse energy into the person.

    Yogic Practices for depression:

    1--Kriyas:

    jalneti

    Image credit: US FDA

    Jalneti:  Jalneti is a nasal cleansing technique used to clean out the nasal cavity. Yogis have practiced it for centuries for its innumerable and powerful benefits. It is an important part of the Shathkarmas, that is, the practices to purify the human body. Jalneti health benefits are manifold. It also reduces depression and anxiety and helps in increasing the concentration power. It considerably lessens migraines and headaches.

    sutrneti

    Image source- Amazon.com

    Sutraneti:  Sutraneti is the more advanced form of neti, which needs to be performed only under the supervision of a qualified and trained yoga guru. Neti has a cooling, soothing effect on the brain and can help with headaches, migraine, temper tantrums, hysteria, depression and general mental tension.

    shilpa shetty kapalbhati

    Kapalbhati: Kapalbhati is a type of breathing exercise that helps in dealing with various types of ailments over a period of time. "Kapal" means forehead and "bhati" means shining. Eventually, Kapabhati should bring about a glow on the face of the practitioner. Blood pressure, heart rate, respiratory rate and blood circulation are found to be within the normal physiological limit during long time practice of Kapalbhati. The practitioners feel light, calm and peaceful state in their mind.

    surya namaskara

    2--Suryanamaskar: Surya Namaskar is a set of 12 postures, preferably to be done at the time of sunrise. The regular practice of Surya Namaskar improves circulation of blood throughout the body, maintains health, and helps one remain disease-free. Surya Namaskar calms the mind and helps improves concentration. It boosts endurance power and reduces the feeling of anxiety and restlessness.

    yogasana

    Image source-bksiyengar.com

    3--Yogasanas: Pavananuktasana, Savangasana, Matsyasana, Gomukhasana, Bakrasana, Bhujangasana, Dhanurasana, Makarasana, Ushtrasana, Shashankasana, Tadasana, Urdhwahstottanasana and Shabasana are some of the yogasanas which will help in the treatment of depression.  Yogasanas has been proven to help decrease stress, anxiety, insomnia, depression, and many other mental health issues. These yoga asanas works by decreasing activity in the sympathetic nervous system.

    pranayam

    Image source-sarvyoga.com

    4--Pranayama: Pranayama, or expansion of the prana or vital energy, occurs through the control of the prana. Nadishodhana pranayama, Ujjayi, Bhramari and Bhastrika are some of the pranayama techniques which are very useful in the treatment of stress, anxiety and depression. Through pranayama one learns to consciously alter his breathing and thus his emotional state. One can attain a calm and alert state with regular practice.

    meditation

    5--Meditation: Breath awareness and OM chanting meditation are believed to help in developing a calm state of mind. Meditation brings the brainwave patterns into a relaxed alpha state that relaxes the body as well as the mind. Meditation relaxes the entire brain, including the amygdala, which is the emotional centre of the brain, that brings emotional stability.

    yoganindra

    6--Yoga Nidra: Nidra means a relaxed state of mind but when we add awareness to it, it becomes yoga nidra. Yoga nidra will be quite useful as this practice is believed to act on the subconscious level to bring about a state of homeostasis in the body and mind. Yoga nidra promotes deep rest and relaxation, which helps in dealing with anxiety and depression.

    Responses 2

    • Bella Thomas
      Bella Thomas   Feb 21, 2018 05:52 PM

      All kinds of yoga poses described in this article are really helpful in keeping all kinds of mental problems like anxiety and depression at bay. Read this article thoroughly if you are looking forward to getting rid of mental stress by all kinds of natural means.

      Train yourself in the amazing concept of SUP as well as watersport Yoga and get ready to drive yourself on an adventurous ride. Visit https://kitewest.com.au/ to know more.

    • Riya sharma
      Riya sharma   Feb 20, 2018 06:05 PM

      I never knew that Yoga can heal the mind during the tough phase of anxiety and depression and can relax a person so much. Thank you for writing this article and describing everything well.

      Good news! You can also make a career in the concept of Yoga and can train yourself completely to become a good yoga instructor. For more information, visit https://arohanyoga.com/

  • 24 May
    Sareeta Behera

    Childhood Depression and its Aftermath

    childhood trauma

     

     

    “There is in every child at every stage a new miracle of vigorous unfolding, which constitutes a new hope and a new responsibility for all.”

    -Erik Erikson-

     

    The ripple of situations in which life manifests itself is multifarious. Sometimes, it brings in incessant happiness and at other times it comes as a cast of gloom and vicissitudes. In the constant striving of balancing different shades of life, man encounters both positive motivation as well as negativity. He is showered with ecstasy, elation, confidence and fulfilment on one hand and stress, frustration, depression and other such experiences on the other. Life is somewhat fruitful for the one who has an effective adaptability and coping skills. Counter wise, it becomes an unbearable journey if his/her pains and sufferings are not resolved.

    In the clamber of varied situations, often children become the worst sufferers. Their tender age, lack of ample life experiences, innocence and lack of empathetic understanding on the part of their family/care givers makes them more vulnerable towards the negativities of life. Among the innumerable stabs of pain that children suffer, one of the most common aspects is depression in childhood. When it is overlooked or left untreated it can lead to more fatal situations including self-harm and suicide during adulthood or any stage of life.

    Causes of Childhood Depression:

    A child can fall a prey to depression due to various reasons. The depression can range from everyday generalized depression to severe clinical depression. Some of the reasons of childhood depression are:

    • Inability to cope with life transitions,
    • Lack of understanding, quality time, empathy, positive nurturance on the part of hi/her immediate family/care givers,
    • Isolation or bereavement,
    • Child neglect and abuse,
    • Wrong peer influence, constant comparisons with others,
    • Ill treatment by the family members or significant others,
    • Not being valued or respected,
    • Divorce or separation of parent, adoption, disrupted or broken families,
    • Neuro-chemical imbalance in the brain and so on...

    Cascades of life-threatening experience creep in once a child starts suffering from depression. Starting from low grades in school, becoming withdrawn and silent to low self-confidence, self-harming and suicide…the aftermath of childhood depression can lead to devastating consequences. Therefore, it is imperative to help children cope and overcome their depression before it becomes too late.

    Overcoming Childhood Depression

    There are a lot of ways in which innocent children can be saved from the hellish experiences of childhood depression. Some of them are:

    Respecting the Right to Life with Dignity of the Child:

     Every child on this Earth has the right to appropriate survival, protection, development and participation. While, all this can be met with efforts, ensuring the right to life with dignity of the child is the most significant step towards helping a child with depression. From a psychological perspective, it means to love, respect and accept a child as he/she is. Once this is ensured and internalized…the child will see a new sunshine at the end of the tunnel.

    Unconditional Positive Regard:

    “I can understand you”, “It is not your fault”, “I am there with you”…such words impart relentless empowerment and strength to children who are suffering from depression. As parents, care givers or responsible adults, it is our responsibility to shower unconditional positive regard to the children who are dwelling in gloom and despair.

    Quality Time and Empathy:

    In today’s fast paced life we have everything but time. But, this is what the little children require – Our quality time. No matter whether it is just 15 minutes or an hour; the quality of time that you spend with a child matters a lot. The time can be used to understand each other, be empathetic and enhancing acceptance, sharing experiences, interests, positive memories and smiles. These little endeavours mean a lot to children and help them to keep sadness and depression at bay.

    Active Listening:

    No matter how small children are or how they communicate…each and every part of their word and behaviour is their unique way of communicating their needs, problems, challenges, experiences, thoughts and concerns. Try to actively and patiently listen to the children to understand their part of the world and be a strong support system for them.

    Professional Help:

    If everything fails and the child is sinking into chronic/acute depression and other symptoms like suicidal ideations/ self harm, other psychological problems; then it is high time to take professional help immediately.

    We, at ewellness experts are awaiting your consent to help you and your child to overcome depression and gift him/her a positive life for a lifetime. We offer quality and confidential online depression therapy via email, telephone, video chats and other modes to help children in need of counselling, medical help and therapies. We are just a click away. Please feel free to contact us and get your child enrolled with our online ewellness depression therapy at www.ewellnessexperts.com and enable us to enliven your child’s life…

    Responses 2

    • Maria Thomas
      Maria Thomas   Feb 23, 2018 03:50 PM

      The various yoga poses listed in this article make sure that you get rid of depression and anxiety if you start performing these poses of yoga on a regular basis. Yoga helps to keep your overall being fit and fine.

       

      You can also think of making career in the field of Yoga by training yourself in the various yoga teacher training programs. To know more, visit http://costa-rica.shadesofyoga.com/

    • Manaswini Venkateswaran
      Manaswini Venkateswaran   Jun 26, 2017 12:19 PM

      I'm glad this article exists. Depression at such an early age can be quite damaging later on in life. When left undiagnosed and untreated, it can greatly hinder healthy development. 

      Having the cloud of depression casting a shadow over what is supposed to be the happiest period of one's life can make one feel deprived and left out. No child deserves to sit on the sidelines while his/her counterparts enjoy their childhood the way they are supposed to. 

      Also, when you've been depressed for a major part of your life, you are unable to distinguish the illness from who you are. It becomes a part of your identity, which is never good as you hold onto it and the chances of relapse are greater.

      Moreover, it's much more difficult to embark on journies on self-discovery as you get older. Childhood depression takes away your chances to find out more about yourself, your interests and abilities. Thus, the earlier you catch it, the better.

      It's remarkable how these tiny things that parents do or don't do can change so much about the way the child sees the world. This article is a must-read for every parent. Good job!

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