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5 Things You Can Do for Your Mental Health.

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1. Value yourself: Treat yourself with kindness and respect, and avoid self-criticism. Make time for your hobbies and favorite projects, or broaden your horizons. Do a daily crossword puzzle, plant a garden, take dance lessons, learn to play an instrument or become fluent in another language.

2. *Taking care of yourself* physically can improve your mental health. Be sure to: Eat nutritious meals, Avoid cigarettes, Get enough sleep.

3. Surround yourself with good people: People with strong family or social connections are generally healthier than those who lack a support network.

4. Quiet your mind: Try meditating, Mindfulness and/or prayer. Relaxation exercises and prayer can improve your state of mind and outlook on life.

5. Get help when you need it: Seeking help is a sign of strength — not a weakness. And it is important to remember that treatment is effective. People who get appropriate care can recover from mental illness and addiction and lead full, rewarding lives.

*Adapted from the National Mental Health Association/National Council for Community Behavioral Healthcare

If you are facing any issues, Please make an appointment with Dr. Safiya of Mind and Brain Hospital.

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5 Ways to Clear Your Mind of Negative Thoughts

Girl meditating in pose of lotus on beachAt some point or another, we’ve all been stuck in “rut thinking,” where negative thoughts play over and over in our minds. It’s an uncomfortable place to be, but when you’re in it, getting out sometimes feels impossible.  The next time you’re plagued by negative thinking, try any or all of these 5 tips for clearing your mind of negative thoughts. 

5 Ways to Clear Your Mind of Negative Thoughts

1. Sit up straight: Although it’s true that our body language reflects what’s happening in our minds, the opposite can also be true: our minds can also reflect what’s happening in our bodies. If you’re having trouble letting go of negative thinking, try changing your posture or relaxing the muscles in your hands or face.

2. Breathe slowly and deliberately: Taking deep, slow breaths helps in a couple of different ways. For one, breathing slowly requires concentration, so it draws your mind away from negative thoughts. And two, slowing down your breathing reduces stress and activates your body’s natural relaxation response.

3. Make a gratitude list: If you’ve ever tried to tell a young child to stop doing something in a given moment, you may have noticed that the only thing that really works is redirection. You offer them something better or otherwise turn their attention elsewhere. Making a gratitude list has a similar effect when it comes to redirecting the mind away from negative thinking.

4. Color in a coloring book: Adult coloring books have become an important tool for many people looking to decrease their stress and anxiety. Many psychologists recommend it for their patients as an alternative to meditation because it produces a similar calming effect.

5. Take a walk: Stepping out of doors and engaging in some kind of physical activity is a great way to combat negative thinking.

Having trouble clearing your mind of negative thinking? 

If you’ve tried unsuccessfully to empty your mind, divert your thoughts, and do things that bring you pleasure, but still haven’t been able to clear your mind of negative thinking, it may be a sign of depression, anxiety or other mental disorder.

Then it’s time to make an appointment with Dr. Safiya M.SMind and Brain Clinic, Bangalore – 92

 

These simple life hacks could change your Mental Health

womanbaskinginsunStart making changes now

1. Wake up at the same time every day (yes, even on weekends): People that sleep in longer on Saturday and/or Sunday morning are more likely to suffer from hypertension, sluggishness and fatigue.

2. Don’t press snooze: That extra 15 minutes of fake shuteye actually does more harm than good. Not only are you disturbing your natural circadian sleep rhythms, but hitting snooze tricks your body into going back into a deep sleep. Just get up.

3. Cinnamon stick it: Ditch the demerara and try a sprinkle of cinnamon in your coffee. Not only will it help you cut back on sugar, it will also lower your cholesterol, improve brain function and is packed with antioxidants for a better life.

4. Download Elevate: Candy Crush is not going to make you a better person. Instead, download brain-training app Elevate. Apple’s App Of The Year offers daily cognitive training challenges that exercise your mind and make you smarter.

5. And slow down (when you eat): Eating too quickly is obviously bad for digestion, but the bigger issue is that it takes about 20 minutes after you start eating for your brain to realise you’re no longer hungry.

6. Write down the good stuff: According to psychologist Martin Seligman, at the end of the day you should take ten minutes to write down three good things that happened to you and how they made you feel. You end your day feeling positive, no matter what else happened.

 

Worried about Your Kid Watching “13 Reasons Why”? Here Are 3 Tips

13RWS01When the Netflix series “13 Reasons Why” premiered in March 2017, it quickly became one of the most watched—and most controversial—shows of the year. The drama-mystery centers on a high school student who commits suicide and leaves behind 13 audiotapes for people she blames for her action.

But some experts warn the show may do more harm than good. Although the series is fictional, teens can be impulsive and emotional. Watching a character decide suicide is the best option might trigger them to do the same. Researchers found a significant spike in internet searches using terms such as “how to commit suicide” and “how to kill yourself” for 19 days following the release of season 1 of “13 Reasons Why.”

What parents can do:

1. Co-view: Encourage parents to co-viewing programs with their children and discuss values. This is especially important for shows such as ’13 Reasons Why’ with themes difficult to process and easy to misinterpret.

2. Discuss reality vs. fiction: Explain that the show gives an unrealistic view of the help available for teens who may feel suicidal.

3. Play it safe: If your teen does watch the show, make an extra effort to watch him or her a little more closely afterwards—in a mindful, nurturing way.Know the signs of depression, such as withdrawing from friends or family, eating or sleeping less or more, or losing interest in activities.

5 Ways You’re Compromising Your Mental Health

positive-affectivityYou know that you’ll suffer physical effects if you eat poorly, miss out on sleep, overdose on caffeine but are you looking out for behaviors that compromise your psychological well-being, too?

Here are 5 risky behaviors you should avoid to protect your mind.

1. Drinking too much caffeine: Maybe you think you need to drink all four of those cups of coffee to keep you awake, but it turns out that having too much caffeine can have a negative effect on your mental health.

2. Pulling all-nighters: Pulling all-nighters isn’t necessary for anyone on a regular basis, and it’s bad for your health even if you do it only every once in a while. It’s best to plan out your homework schedule in advance and split work up among different days rather than try to do a big assignment in one night.

3. Not eating enough: Regularly bypassing meals by using stress, lack of time, “no appetite” or anything else as an excuse can be extremely detrimental to your well-being, both physically and mentally. Rachel, a senior at UCLA, says skipping meals has affected her mood in the past.

4. Staying in unhealthy friendships: Though it may seem obvious to avoid people who bring you down, it’s surprising how often collegiettes find themselves in friendships that make them stressed, anxious or upset.

5. Having unsafe sex: Having unsafe sex can lead to significant psychological stress, noting that the unintended physical consequences such as pregnancy or STIs.