World Mental Health Day is observed on 10th October every year, to raise awareness of mental health issues around the world and mobilize efforts in support of mental health. Mental health is one of the most neglected areas of public health. About 1 billion people are living with mental disorders; 3 million people die every year from the harmful use of alcohol, and one person dies every 40 seconds by suicide. Social stigma, discrimination, and human rights abuses of people with mental health conditions further precipitate the situation of mental health disorders.

Significance and theme

Due to Covid, pandemic has had a major impact on people’s mental health. During the World Health Assembly in May 2021, governments from around the world recognized the need to scale up quality mental health services at all levels.And some countries have found new ways of providing mental health care to their populations.

What Is Mental Health?

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood. Over the course of your life, if you experience mental health problems, you’re thinking, mood, and behaviour could be affected. Many factors contribute to mental health problems.

Why is mental health important?

Mental health is important because it can help you to

• Cope with the stresses of life
• Be physically healthy
• Have good relationships
• Make meaningful contributions to your community
• Work productively
• Realize your full potential

Your mental health is also important because it can affect your physical health. For example, mental disorders can raise your risk for physical health problems such as stroke, type 2 diabetes, and heart disease.

Early Warning Signs

Not sure if you or someone you know is living with mental health problems? Experiencing one or more of the following feelings or behaviors can be an early warning sign of a problem:

• Eating or sleeping too much or too little
• Pulling away from people and usual activities
• Having low or no energy
• Feeling numb or like nothing matters
• Having unexplained aches and pains
• Feeling helpless or hopeless
• Smoking, drinking, or using drugs more than usual
• Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared
• Yelling or fighting with family and friends
• Experiencing severe mood swings that cause problems in relationships
• Having persistent thoughts and memories you can’t get out of your head
• Hearing voices or believing things that are not true
• Thinking of harming yourself or others
• Inability to perform daily tasks like taking care of your kids or getting to work or school

Benefits of Good Mental Health

Just as physical fitness helps our bodies to stay strong, mental fitness helps us to achieve and sustain a state of good mental health. When we are mentally healthy, we enjoy our life and environment, and the people in it. We can be creative, learn, try new things, and take risks. We are better able to cope with difficult times in our personal and professional lives. We feel the sadness and anger that can come with the death of a loved one, a job loss or relationship problems and other difficult events, but in time, we are able to get on with and enjoy our lives once again.

Nurturing our mental health can also help us combat or prevent the mental health problems that are sometimes associated with a chronic physical illness. In some cases, it can prevent the onset or relapse of a physical or mental illness. Managing stress well, for instance, can have a positive impact on heart disease.

Three important ways to improve your mental fitness are to get physical, eat right, and take control of stress.

Get Physical

We’ve known for a long time about the benefits of exercise as a proactive way to enhance our physical condition and combat disease; now, exercise is recognized as an essential element in building and maintaining mental fitness.

So, if you already do exercise of some kind, give yourself two pats on the back – you’re improving your physical and mental fitness.

Exercise has many psychological benefits. For example:

• Physical activity is increasingly becoming part of the prescription for the treatment of depression and anxiety. Exercise alone is not a cure, but it does have a positive impact.
• Research has found that regular physical activity appears as effective as psychotherapy for treating mild to moderate depression. Therapists also report that patients who exercise regularly simply feel better and are less likely to overeat or abuse alcohol and drugs.
• Exercise can reduce anxiety. Many studies have come to this conclusion. People who exercise report feeling less stressed or nervous. Even five minutes of aerobic exercise (exercise which requires oxygen, such as a step class, swimming, walking) can stimulate anti-anxiety effects.
• Physical exercise helps to counteract the withdrawal, inactivity and feelings of hopelessness that characterize depression. Studies show that both aerobic and anaerobic exercise (exercise which does not require oxygen, such as weightlifting) have anti-depressive effects.
• Moods such as tension, fatigue, anger and vigor are all positively affected by exercise.
• Exercising can improve the way you perceive your physical condition, athletic abilities and body image. Enhanced self-esteem is another benefit.
• Last, but not least, exercise brings you into contact with other people in a non-clinical, positive environment. For the length of your walk or workout or aqua-fit class, you engage with people who share your interest in that activity.

Feel the Rush

We may not realize what caused it, but most of us have felt it. Whether we’re engaged in a leisurely swim or an adrenaline-charged rock climb, there is that moment when suddenly pain or discomfort drops away and we are filled with a sense of euphoria.We have endorphins to thank for these moments of bliss. Endorphins are chemicals produced in the brain, which bind to neuro-receptors to give relief from pain.

The role of endorphins is to: relieve pain; enhance the immune system; reduce stress; and delay the aging process. Exercise stimulates the release of endorphins, sending these depression-fighting, contentment-building chemicals throughout the body. No wonder we feel good after a workout or brisk walk!

Endorphin release varies from person to person; some people will feel an endorphin rush, or second wind, after jogging for 10 minutes. Others will jog for half an hour before their second wind kicks in.You don’t have to exercise vigorously to stimulate endorphin release: meditation, acupuncture, massage therapy, even eating spicy food or breathing deeply – these all cause your body to produce endorphins naturally.

So enjoy some moderate exercise and feel the endorphin rush!

Take Control of Stress

Stress is a fact of life. No matter how much we might long for a stress-free existence, the fact is, stress is actually necessary. It’s how we respond to stress that can negatively affect our lives.Stress is defined as any change that we have to adapt to. This includes difficult life events (bereavement, illness) and positive ones. Getting a new job or going on vacation are certainly perceived to be happy occurrences, but they, too, are changes, also known as stress, that require some adaptation.

Learning to effectively cope with stress can ease our bodies and our minds. Meditation and other relaxation methods, exercise, visualization are all helpful techniques for reducing the negative impact of stress.

Stress can be beneficial – in moderation. That’s because short episodes of stress trigger chemicals that improve memory, increase energy levels and enhance alertness and productivity. But chronic stress has debilitating effects on our overall health. Physically, it can contribute to migraines, ulcers, muscle tension and fatigue. Canadian researchers found that chronic stress more than doubled the risk of heart attacks.

Persistent stress also affects us emotionally and intellectually, and can cause:

• Decreased concentration and memory
• Confusion
• Loss of sense of humour
• Anxiety
• Anger
• Irritability
• Fear

The link between stress and mental illness has yet to be fully understood, but it is known that stress can negatively affect an episode of mental illness.

Managing Stress

First, it’s important to recognize the source(s) of your stress. Events such as the death of a loved one, starting a new job or moving house are certainly stressful.However, much of our stress comes from within us. How we interpret things – a conversation, a performance review, even a look – determines whether something becomes a stressor. Negative self-talk, where we focus on self-criticism and pessimistic over-analysis, can turn an innocent remark into a major source of stress.

Understanding where your stress originates can help you decide on a course of action. External stressors, like bereavement or career changes, can be managed over time and with the support of family and friends. Internal stressors, caused by our own negative interpretation, require changes in attitude and behaviour.

The goal of managing stress is to cue the “relaxation response”. This is the physiological and psychological calming process our body goes through when we perceive that the danger, or stressful event, has passed.

Here are some tips for triggering the relaxation response:

1. Learn relaxation techniques– Practicing meditation or breathing awareness every day can relieve chronic stress and realign your outlook in a more positive way. Good breathing habits alone can improve both your psychological and physical well-being.

2. Set realistic goals– Learning to say no is essential for some people. Assess your schedule and identify tasks or activities that you can or should let go. Don’t automatically volunteer to do something until you’ve considered whether it is feasible and healthy for you to do so.

3. Exercise– You don’t have to train for a marathon, but regular, moderate exercise helps ease tension, improves sleep and self-esteem. Making exercise a habit is key.

4. Enjoy yourself– Taking the time for a favourite hobby is a great way of connecting with and nurturing your creative self.

5. Visualization– Athletes achieve results by picturing themselves crossing the finish line first. Use the same technique to practice “seeing” yourself succeed in whatever situation is uppermost in your mind.

6. Maintain a healthy lifestyle– A good diet is often the first thing to go when we’re feeling stressed. Making a meal instead of buying one ready-made may seem like a challenge, but it will be probably cheaper and certainly better for you and the simple action of doing something good for yourself can soothe stressful feelings.

7. Talk about it– Sharing your troubles with a friend may help you to put things in perspective and to feel that you’re not alone. You may also learn some other ways to manage stress effectively

Stress and Depression

Sugar and processed foods can lead to inflammation throughout the body and brain, which may contribute to mood disorders, including anxiety and depression. When we’re feeling stressed or depressed, it’s often processed foods we reach for in search of a quick pick-me-up. During busy or difficult periods, a cup of coffee stands in for a complete breakfast and fresh fruits and vegetables are replaced with high-fat, high-calorie fast food. When feeling down, a pint of ice cream becomes dinner (or you skip dinner altogether).

According to the American Dietetic Association, people tend to either eat too much or too little when depressed or under stress. Eat too much and you find yourself dealing with sluggishness and weight gain. Eat too little and the resulting exhaustion makes this a hard habit to break. In either case, poor diet during periods of stress and depression only makes matters worse. This cycle is a vicious one, but it can be overcome.

To boost your mental health, focus on eating plenty of fruits and vegetables along with foods rich in omega-3 fatty acids, such as salmon. Dark green leafy vegetables in particular are brain protective. Nuts, seeds and legumes, such as beans and lentils, are also excellent brain foods.

Eat Right

Here’s some food for thought – Making the right nutritional choices can affect more than the fit of our clothes; it can have an impact on our mental health.The trend away from eating less fresh produce and consuming more saturated fats and sugars, including substances like pesticides, additives and trans-fats, can prevent the brain from functioning properly, says the Feeding Minds study. It makes a persuasive link between changing food fads and increases in Attention Deficit Hyperactivity Disorder, Alzheimer’s disease and schizophrenia.

The message is not a new one, but it is perhaps the most forceful argument yet for paying more attention to the nutrition-mental health connection. What we put on our plates becomes the raw material for our brains to manufacture hormones and neurotransmitters – chemical substances that control our sleep, mood and behaviour. If we shortchange the brain, we also shortchange our intellectual and emotional potential.

Our diet also supplies the vitamins which our bodies cannot create, and which we need to help speed up the chemical processes that we need for survival and brain function. Vitamin deficiencies sometimes manifest themselves as depression and can cause mood swings, anxiety and agitation, as well as a host of physical problems.Mental health professionals point out that good eating habits are vital for people wanting to optimize the effectiveness of and cope with possible side effects of medications used to treat mental illnesses.

Clearly, selecting which foods to eat has consequences beyond immediate taste bud satisfaction. To optimize our brain function, we need to eat a balanced diet of:

• Fresh fruits and vegetables
• Foods high in omega-3 fatty acids, such as fish, nuts, seeds and eggs
• Protein
• Whole grains

How are diet and mental health linked?

The relationship between our diet and our mental health is complex. However, research shows a link between what we eat and how we feel.Our diet can affect our brain. Some foods can help us feel better. A Mediterranean-style diet (one with lots of vegetables, seafood, fresh herbs, garlic, olive oil, cereal and grains) supplemented with fish oil can reduce the symptoms of depression. Research has also shown that our gut can reflect how we’re feeling: if we’re stressed, it can speed up or slow down. Healthy food for our gut includes fruit, vegetables, beans and probiotics.

On the other hand, there are two groups of foods that have a negative effect on the brain:

• foods that trick the brain into releasing chemicals we may be lacking, temporarily altering our mood (for example, caffeine and chocolate)
• foods that prevent the conversion of other foods into nutrients the brain needs (for example, saturated fat such as butter, lard and palm oil).

Caffeine can also cause sleep problems, which can worsen your mood. Some people find it makes them irritable and anxious too.

A Healthy Gut

Researchers continue to prove the old adage that you are what you eat, most recently by exploring the strong connection between our intestines and brain. Our guts and brain are physically linked via the vagus nerve, and the two are able to send messages to one another. While the gut is able to influence emotional behavior in the brain, the brain can also alter the type of bacteria living in the gut.

According to the American Psychological Association, gut bacteria produce an array of neurochemicals that the brain uses for the regulation of physiological and mental processes, including mood. It’s believed 95 percent of the body’s supply of serotonin, a mood stabilizer, is produced by gut bacteria. Stress is thought to suppress beneficial gut bacteria.

Mindful Eating

Paying attention to how you feel when you eat, and what you eat, is one of the first steps in making sure you’re getting well-balanced meals and snacks. Since many of us don’t pay close attention to our eating habits, nutritionists recommend keeping a food journal. Documenting what, where and when you eat is a great way to gain insight into your patterns.

If you find you overeat when stressed, it may be helpful to stop what you’re doing when the urge to eat arises, and to write down your feelings. By doing this, you may discover what’s really bothering you. If you undereat, it may help to schedule five or six smaller meals instead of three large ones.

Brain Food

Your brain and nervous system depend on nutrition to build new proteins, cells and tissues. In order to function effectively, your body requires a variety of carbohydrates, proteins and minerals. To get all the nutrients that improve mental functioning, nutritionists suggest eating meals and snacks that include a variety of foods, instead of eating the same meals each day.

Here are the top three foods to incorporate into a healthy mental diet:

• Complex carbohydrates —such as brown rice and starchy vegetables can give you energy. Quinoa, millet, beets and sweet potatoes have more nutritional value and will keep you satisfied longer than the simple carbohydrates found in sugar and candy.
• Lean proteins —also lend energy that allows your body to think and react quickly. Good sources of protein include chicken, meat, fish, eggs, soybeans, nuts and seeds.
• Fatty acids —are crucial for the proper function of your brain and nervous system. You can find them in fish, meat, eggs, nuts and flax seeds.

Healthy Eating Tips

• Steer clear of processed snack foods, such as potato chips, which can impair your ability to concentrate. Pass up sugar-filled snacks, such as candy and soft drinks, which lead to ups and downs in energy levels.
• Consume plenty of healthy fats, such as olive oil, coconut oil and avocado. This will support your brain function.
• Have a healthy snack when hunger strikes, such as fruit, nuts, hard-boiled eggs, baked sweet potatoes or edamame. This will give you more energy than packaged products.
• Develop a healthy shopping list and stick to it.
• Don’t shop while hungry, since you’ll be more apt to make unhealthy impulse purchases.
• Think about where and when you eat. Don’t eat in front of the television, which can be distracting and cause you to overeat. Instead, find a place to sit, relax and really notice what you’re eating. Chew slowly. Savor the taste and texture.

Foods that Boost Mental Health

• When planning out a healthy diet, it’s common to focus on foods geared toward weight loss. While smart caloric intake is vital to overall health, it’s also important to understand how food choices affect your brain. By integrating many of the foods on this list into your diet, not only will you see positive results in your waistline, but you’ll also improve brain function — and potentially help fight cognitive diseases as well.

1. Whole Grains

• Many types of food fall under this category, like beans, soy, oats and wild rice. While your body and brain utilize carbohydrates for energy, too often we consume simple carbs, which lead to blood sugar spikes. Foods classified as whole grains contain complex carbohydrates, which leads to glucose being produced more slowly, as a more even and consistent source of energy.
• Also, whole grains help the brain absorb tryptophan, which means that when eaten in conjunction with foods like chicken and turkey, you can further reduce symptoms of depression and anxiety while boosting brain function.

 2. Avocados

• Avocados are full of vitamin K and folate, which help protect your brain against stroke. They also provide a boost to your memory and concentration.
• Avocados serve up a high dose of lutein, too, which studies have linked to improved brain function.

 3. Spinach

• Spinach and other leafy greens provide your brain with solid amounts of folic acid, which has been shown to be a great deterrent to depression. It also helps fight off insomnia, which is heavily linked to mental impairments and can help reduce dementia in older adults.

 4. Yogurt

• Yogurt and other products containing active cultures are excellent sources of probiotics. Often associated with digestive health, probiotics have been shown to play a role in reducing stress and anxiety.
• Yogurt can also provide you with potassium and magnesium, which helps oxygen reach the brain, further improving its ability to function.

 5. Nuts

• Like salmon, nuts are an excellent source of omega-3 fatty acids, helping to fight depression. Cashews, for example, help provide oxygen to the brain with a dose of magnesium.
• Almonds contain a compound called phenylalanine, which is shown to help the brain produce dopamine and other neurotransmitters that boost your mood. Phenylalanine has also been linked to a reduction in the symptoms of Parkinson’s Disease.

 6. Olive Oil

• Pure, extra virgin olive oil has been quite popular as of late as a part of healthy Mediterranean-style diets. This type of oil contains polyphenols, which help to remove the effects of proteins linked to Alzheimer’s Disease. It can also help improve learning and memory.
• Be careful when shopping for olive oil, however. Many brands liberally cut their product with vegetable or seed oils, significantly reducing its brain health benefits. Research brands online to find brands tested to ensure they contain pure olive oil.

  7. Tomatoes

• The source of a tomato’s red hue, lycopene is classified as an all-around beneficial phytonutrient. One of the many health boosts it provides is in the fight against brain disease. It’s been shown to delay the onset and progression of Alzheimer’s Disease, fighting off cell damage.
• In addition, lycopene has been shown to help with memory, attention, logic and concentration.

  8. Dark Chocolate

• Could this be the best news on the list? Dark chocolate is categorized as such due to its cocoa content, which you won’t find in milk chocolate. And the darker the better — 85% cocoa or more is the most beneficial.
• Dark chocolate contains high levels of flavonoids, a type of antioxidant. It has been shown to boost attention and memory, enhance mood and help fight cognitive decline in older adults. Just remember, chocolate should still be consumed in moderation.

DR. NANDHINI V MOHAN

NVM diet and lifestyle clinic

Thanjavur – 613001

(AVAILABLE ONLINE / DIRECT CONSULTATION)

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The COVID – 19 pandemic has created massive economic and social changes and the very fabric of our daily life stands altered. Unfortunately, the widespread apprehension that surrounds us has also taken a toll on the mental health of many of us. Depression or feeling sad often is a common side effect of the COVID pandemic that many are experiencing. Mental health issues, especially depression, are peaking in the COVID era. This has been proven by recent studies by researchers globally.

The International Labour Organisation published the results of a 2020 study. The global study says that one in two youths worldwide is prone to depression and anxiety in COVID times. Further, another recent 2020 scientific study studied the prevalence and impact of depression from January of this year. The study reported that depression had increased 25 times from 2017 among the general population. The depression rates during the COVID pandemic were higher than the levels than during the SARS and Ebola epidemics.

What is Depression?

Depression is characterized by all or some of the following signs symptoms for most of the time, every day and lasting for at least two weeks or more:

• Feelings of irritability, sadness
• Feeling hopeless or worthless
• Difficulty in sleeping
• Over-eating or not feeling hungry
• Loss or increase in weight
• Difficulty in concentration
• Loss of interest in daily tasks
• Reduced or lack of a sense of enjoyment in life
• Thoughts of harming oneself
• Headaches, muscle aches, or digestive problems

Why is Depression at an all-time high?

Researchers suggest that lockdown measures and the resulting social isolation are one of the primary causes of depression and psychologic problems during the pandemic. Health workers, infected persons and their families who have stayed in quarantine, and younger age groups such as students are more at risk for developing mental health issues. Young people are more at risk of developing depression because they face uncertainty about their futures.

Further, irregular school and exam patterns, social media exposure, and unemployment because of the pandemic contribute to stress and anxiety. The uncontrollable events unfolding all around the world have had an adverse impact on health, social life, and the economy and created a global mental health challenge.

5 Ways to stay upbeat during the COVID pandemic

The good news is that there are ways by which you can work towards nurturing your mental health and ensure that you deal with the COVID crisis successfully. Here are five techniques through which you can overcome depression resulting from the drastic changes in lifestyle and attitudes over the past months:

#1 Regular routine

Uncertainty is best combated by maintaining a regular daily routine of work and rest. Fixed schedules of everyday work may help you feel a sense of control over your world when everything around you is rapidly changing due to the pandemic. Creating fixed daily schedules of waking up, eating, exercise, and relaxation can be very beneficial in coping with depression that results from loss of daily routines that existed pre-COVID.

#2 Socialization without contact

Social isolation and the loss of engagement with friends and family have created a dismal and depressive atmosphere for many people. Looking for ways to stay in touch with others virtually may help ease feelings of distance and loneliness. In the digital era, high-speed internet is readily available so make the most use of it through apps and chats to experience relief from stress and depression.

#3 Essential exercise

The American Psychologic Association and the World Health Organization both recommend exercise as a powerful technique to ward away depressive emotions, especially during the pandemic. Exercise boosts the fitness of both the body and mind. The benefits of daily exercise in combating depression include:

• Decrease in stress
• Mood upliftment
• Reduced anxiety and worry
• Better focus and concentration

#4 Sleep away your troubles

Sleep is a big reason for feeling irritable, tired, and drained of energy. A regular sleep cycle is necessary, particularly now, when COVID-related fears and uncertainties are disrupting daily life. Simple ways to ensure a good night’s sleep include:

• Restriction of caffeinated drinks before sleeping
• Fixed sleep times
• Unplug electronics at bedtime
• Dim your room lights at bedtime
• Think calm and peaceful thoughts before sleeping

#5 Talk therapy

Depression is often surrounded by a stigma and the thought of speaking with a therapist may seem daunting. However, talking out your fears and anxieties with a skilled therapist has many advantages. Carrying the burden of sadness and depression alone can be a heavy load, and speaking with someone, especially a psychologist may offer an empathetic listening ear and also useful solutions to your problems.

Depression can be extremely problematic in the climate of COVID because so many problems already exist on a social, economic and inter-personal level. Feelings of negativity and sadness make the weight of the pandemic more difficult to bear. However, through adequate rest, a scheduled lifestyle filled with regular virtual contact with loved ones, exercise and meditation, you can make the best of a difficult situation that has descended on the entire world.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7458054/

https://www.nimh.nih.gov/health/topics/depression/index.shtml#part_145397

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7458054/#bib0075

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7194662/

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0231924

https://www.mdpi.com/2077-0383/9/4/965/htm

https://www.nationalheraldindia.com/india/one-in-two-youths-subject-to-depression-anxiety-says-ilo-survey-on-effects-of-covid-19

https://www.apa.org/monitor/2011/12/exercise

https://www.who.int/mental_health/mhgap/evidence/depression/q6/en/

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Do you all know that India has the highest rate of suicide among the Southeast Asian region? India among other countries witnesses the highestnumber of suicides in the world. According to the National Crime Records Bureau (NCRB), every one hour one student commits suicide in India. Every year the suicide rates are witnessing a jump. Compared to the suicide deaths in 2018, the year 2019 witnessed an increase of 3.4 percent. Every day, India lost 381 lives to suicide in 2019, as per NCRB data.

There is no health without mental health:

People commit suicide for many reasons and most of the time family members or friends may not be aware of or may ignore the reasons behind the suicide of their loved ones. When we closely look at the reasons for ‘suicide’ or ‘self-harm’ in most of the instances it could be due to uncured ‘mental illness’. This can prompt the person to take an extreme step in their life.

Mental health is an integral component of health. According to the World Health Organisation, “There is no health without mental health”. The mental health of a person includes his/her emotional, psychological, and social well-being. No matter which stage of life- childhood, adolescence, adulthood, middle age, and senior years we are in, mental health is important in all of these stages.

Even today there is a taboo associated with the discussion about mental health. The taboo has to be broken with community awareness to achieve progress in improving mental health.

Why mental health is important?

Mental health can turn into a serious condition as it affects our mood and the way we think and behave. It determines how we relate to others, how we make choices, and how we handle the stress factor. To realize one’s full potential and work productively, mental health is very crucial.

On the other hand, mental health is important as it has a direct relation to physical health. It can significantly increase the risk of physical health problems like heart diseases, stroke, and type 2 diabetes. It is a reality that people do not give the same importance to mental health as they give to physical health.

How can mental health play a role in overall well-being?

All of us must ask a question on how often do we think about our mental health which is very much needed for us to live and flourish? The answer in many cases may not be encouraging. This indicates that we have all have taken mental health for granted. Do not neglect your mental health and let this be on your priority as it directly affects your well-being.

Simple tips to maintain good mental health:
1. Get ample rest and sleep always.
2. Be active and fit. Exercise regularly
3. Connect with others. Speak to your family members and friends regularly.
4. Learn to handle stress. Meditate regularly to control stress. Develop hobbies like gardening, cooking, listening to music to manage stress.
5. Be confident. Learn something new every day.
6. Do not try to imitate others, be comfortable always.
7. Never set unrealistic targets for yourself. It might lead to disappointments
8. Eat well and consume healthy food.
9. Devote time to things that bring joy to you.

And at last, do not feel shy to reach out to help when you need it. It’s okay to be not-okay but it’s not okay despite being not-okay you are not seeking the help.

Dr.Pallavi Arvind Joshi
Consultant – Psychiatrist,
Columbia Asia Hospital
Whitefield – Bengaluru

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In today’s life with high levels of stress, the entire well-being is at risk. Stress wreaks havoc on your emotional health and the physical equilibrium as well. Narrowing down the ability to think efficiently and function effectively there’s nothing you can do about stress. There is a lot more to control than you might think with respect to work life and personal responsibilities. According to studies, an approximate of 82% Indians are suffering from stress because of work, health or finances with India having the highest suicide rate in South East Asia.

For a happier, healthier, and more productive lifestyle, effective stress management is required. The body demands a physical state of deep rest which changes the physical and emotional responses to stress. What helps is the resilience to hold up under pressure and meet challenges head-on. There is no one-size-fits-all formula, it is essential to experiment and find out what works best for you. Juggling between work, family, and other commitments, one requires to set time aside to unwind or your mental and physical health. A few lifestyle changes contribute immensely towards stress management.

1. Exercise:

On a daily basis, relaxation means zoning out in front of the TV at the end of a stressful day for most of us. Doing little to reduce the damage, it is essential to activate the body’s natural relaxation response. Exercising regularly is one of the best ways to relax the body and mind increasing overall health and a sense of well-being. It pumps up the production of the brain’s feel-good neurotransmitters, called endorphins. Having direct stress-busting benefits, exercising increases your overall health and your sense of well-being, which puts more pep in your daily steps. It also has some direct stress-busting benefits as exercising uplifts the mood and the sense of relaxation. It subsequently lowers the symptoms associated with mild depression and anxiety, providing a sense of command over the body and brain.

2. Balance your diet :

Swearing by a balanced and healthy diet is the key to assist our system in the management of physiological changes, a result of stress. It is important to stabilise the level of sugar in the body as it massively influences the adrenal function. Skipping meals trigger stress. Consideration of a regular, well-balanced diet full of vegetables, fruit, whole grains, and lean protein will help you feel better in the long run of life.

3. Make time for hobbies:

It is important to set aside time for things you enjoy and to do something every day that makes you feel good. Pick up a hobby and set aside some time for it as it helps in elevating the mood and keeping you happy. Your stress levels will go down while releasing a sense of relaxation. According to researches, people with hobbies are less likely to experience stress, low mood, insomnia and depression. Watch a movie, play cards or board games, listen to music or just read something of your interest. This will help with an improved focus and memory, and reduce the risk of metabolic diseases.

4. Deep breathing:

The body demands a physical state of deep rest which changes the physical and emotional responses to stress. It is one of the best ways to lower stress in the body, deep breathing sends a message to the brain to calm down and relax. The way you breathe affects your whole body, so take a break and inhale a few deep breaths, it has the ability to take the pressure off you right away. The modern life is busy, and at times, we just need to slow down and relax. Look at your life and do something every day that makes you feel happy, it will help relieve your stress.

Also watch our video: STRESS MANAGEMENT DURING COVID-19

Dr. Abizer Manked
Consultant physician and diabetologist
Saifee hospital, Mumbai.

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“The basic root of happiness lies in our minds; outer circumstances are nothing more than adverse or favourable.”                             – Matthieu Ricard

The globalisation has made our lives highly dynamic. The world moves faster than we ever thought. If, on one hand, it is all about the fast world that we need to catch on time, on the other hand is the multiple roles we play. Irrespective of gender and age, all of us go through different situations of life on a daily basis. These kind of situations often trigger stress.

A school going kid may have stress handling different subjects and parents may be juggling with mid-life crisis while the old aged people might be going through another set of stressful situations. No one is pardoned from the clutches of stress, but it can be dealt well by using different strategies. The word “stress” is many a times casually used between the conversations of layman, but, the clinical aspect of stress is something that is very serious which is why everybody should know to manage stress well and not allow the stress to manage them!

What is stress ?

Stress is nothing but an emotional experience that is accompanied by predictable physiological, biochemical, cognitive and psychological changes aimed at either adapting to or altering the situation. When faced with any tough situation, we either fight the situation or fly from the situation. The situation however triggers stress based on the resources we have. If we have resources to handle the problem, then we are less stressed. But, if we have less resources to handle, then we are more stressed. The formula is very simple, higher the resources, lower is the stress.

Maybe, sometimes you might have wondered, why certain things trigger stress, yet you enjoy doing that work! Yes, stress is of two types – one that triggers stress and happiness at the same time and the other, that triggers tension/pain along with stress. The first is called Eustress and the second is called Distress. Some family gatherings, parties can be examples of eustress and accidents or death of loved ones can be the examples of distress. Eustress or positive stress, does not harm our body and mind as much as the distress does. Thus, the distress must be kept under control.

Some stress tends to reduce quickly, where as situations like untimely death of loved one, rape or accidents can take more time to leave the person. This prolonged stress can lead to chronic stress related disorders like PTSD (Post Traumatic Stress Disorder). PTSD results from severely traumatic events whose residual effects remain with the individual for years. Chronic stress in early life can trigger an array of health disorders in the life of an individual. The studies have shown a strong relationship between stress and cardiac diseases and lifestyle disorders. Thus, it is imperative to deal efficiently with stress in order not to be a victim of it.

Understanding the effects and knowing some of the physiological effects of stress can help us in managing stress better.  Head ache, neck pain, stomach ulcers leading to acute gastritis, back pain etc. are some of the basic physiological effects. One needs to be highly sensitive in understanding these symptoms as they are the initial effects one gets to notice. If these symptoms remain for longer periods, it can cause hypertension, diabetes, thyroid, cardiac slowdown or diseases, vertigo and in many cases, it can worsen the conditions if the individual is already experiencing chronic illness. Thus, it is very important to cope and manage day-to-day stress.

Coping with stress: 

Coping with the stress is nothing but the process of managing the extreme effects of stressful situations in the right way to accommodate into the required behaviour. It includes both psychological moderation and action oriented moderation. One needs to make up his/her mind along with thinking appropriately to tackle the situation. Very firstly, it is important to understand the personality of the individual. All individuals are predisposed to certain kinds of situations throughout their life which might have left them with many lasting impressions.

Usually, coping depends on the type of personality of the person because, if the person is strong and practical, they tend to get over their stressors soon enough while compared to the person who is sensitive and very inclusive. It also depends on the locus of control, if the person is self blaming (internal locus of control), then he/she might need different coping strategies. If the person blames others, objects or situation (external locus of control), then they will need different kind of strategies. The personality of a person is directly related to his or her psychological dimension.

Some personality types are more prone to negative affectivity, which means that this personality type people have more chances of getting into anxiety, depression and hostility. Thus, we need to understand that, there are different components and dimensions in understanding personality which helps in offering right strategies to the victim. Type A personality can be helped with more social gatherings and outings whereas, type B people need to be given their space to think and rest. Books can be their best friend, but however, since they don’t open up fast, they need to be observed for their actions.

Second style of coping can be by inducing optimism – positive thinking and cognitive restructuring. Optimism is a concept of thinking, talking and motivating with positive situations around. It is a process of inducing positivity into the person to feel good about what he or she is doing. Stress can be reduced or coped better by thinking and understanding a situation in a more positive way then keeping it negative. However, this coping style cannot be applied in all situations but, might help the most if the case needs cognitive restructuring.

Seeking social support or information is yet another way of coping. Sharing the stress or venting it out is another coping method. It is called catharsis. We need to remember that, when pain is shared, it reduces and when happiness is shared, it doubles. Thus, sharing with a friend, family member, doctor, psychologist or counsellor or anybody, the one is comfortable with is another coping style. It helps us in venting all built in tension that has been bottled up inside us.

Some of the other coping methods include boosting one’s self confidence and helping them to restore trust in themselves. First step is to boost or build self confidence of the victim because, with this step, it is very hard to get an individual out of a stressful situation. One cannot achieve anything if they can’t trust their own self.  Alongside of self confidence, self esteem and conscientiousness must be instilled which promotes better coping skills in an individual in stress.

Motivation:

Apart from the above, motivation, rewards or acknowledgements in different forms can help a person come out of stress in a much better way. It is not only these individual characteristics, there are some well built styles that can be followed based on the situation and event.

One such style is the “avoidance v/s confrontation style” which tells us to avoid the stressful situation whenever possible. But, this can be done only when we can see the upcoming stressor. Trying to avoid it or preparing when we are expecting a stressor, can help in handling the situation better. Or the other way, is being bold and confronting the problems we encounter. Facing the problem is a tough job and it can be done when we have resources ready to face. Thus, depending on the situation, stress can be managed either by avoiding or confronting.

“Problem focused v/s emotion focused style” is where, the problem needs to be analyzed  first along with the client’s personality. Depending on the case, it can be decided if problem needs to be focused first or the emotion needs to be focused first. For example, if the person has had strained relationships with colleagues, then his interpersonal skills need to be altered. In this case, problem needs to be focused first which will automatically controls the emotion. Or in case of a death of loved one, emotion needs to be focused than the problem. When emotion is focused, it will automatically solve the problem.

One other method is through relaxation training and physical exercises like meditation, mindfulness, yoga, aerobics, zumba etc. Many a times, a very busy life, too many deadlines, mixed roles in life can become highly stressful. There is no escape from such situations and thus, in such cases, the actions need to be organized and the mind has to be kept free. Relaxation trainings like meditation can help in keep the mind calm and regulating emotions whereas, mindfulness helps in organizing and structuring our actions in an unbiased way.

Physical exercises use a lot of energy and helps the body consume more oxygen. When there is more oxygen in the body, blood circulation will be enhanced. The brain tends to receive better circulation thereby allowing it to function better. In this way, the brain can think better in more innovative and creative way. This process of organizing and being able to arrive at better solutions can lower the stress easily. Thus, it is one of the important methods to bring down stress.

Note: However, if self management or peer help does not help in managing stress, it is highly recommended that the individual sees a psychologist. Long term stress can cause diabetes, cancer, thyroid, vertigo, gastritis and many more. It can affect the brain in the late adulthood with neurological disorders like Alzheimer’s. In cases of patients who are already going through these disorders, stress can worsen their conditions.

Ms. Soumya R R
Doctorate student, Industrial psychology, Career Point University, Kota, Rajasthan
sonaravishanker@gmail.com

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