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Depression and yoga: A simple and natural way to overcome stress

June 16, 2025, 3:26 pm

In today’s fast-paced world, our lifestyles have become extremely busy and stressful. Pressures from work, family responsibilities, social expectations and constant competition weigh heavily on our minds. While modern technology has made life more convenient, it has also contributed to increased stress and mental health challenges. Among these challenges, depression is one of the most serious and common mental health issues.

What Is Depression?

Depression is not just feeling sad or low temporarily; it is a serious mental illness. It affects a person’s ability to think clearly, feel emotions and function in daily life.

Untreated depression can severely impact social relationships, family life and work.

Signs and Symptoms of Depression

If you notice several of the following symptoms persisting over time, it’s important to seek help:

Persistent sadness, emptiness or anxiety
Sleeping too little or too much
Loss of interest in activities once enjoyed
Feeling lonely, hopeless or helpless
Difficulty concentrating or making decisions
Constant fatigue or lack of energy
Thoughts of self-harm or suicide
Withdrawal from friends and family

Causes of Depression

Depression usually arises due to a combination of factors:

Lifestyle Factors

Irregular or insufficient sleep
Poor diet and lack of physical activity
Use of alcohol, smoking, or other substances

Personal Factors

Family conflicts or broken relationships
Childhood trauma or abuse
Genetic predisposition (family history of depression)

Situational Factors

Loss of a loved one
Serious illness
Financial crisis or unemployment
Natural disasters or accidents

Professional Factors

Work overload or job insecurity
Difficulty balancing personal and professional life

Yoga and Its Role in Combating Depression

Yoga is an ancient holistic system that unites body, mind and soul. The Sanskrit word “Yoga” means “to unite” or “to join.” Yoga includes physical postures (asanas), breath control (pranayama) and meditation. It helps reduce stress by balancing bodily energy and calming the mind. Scientific research shows yoga lowers stress hormones, strengthens immunity and fosters positivity.

Benefits of Yoga for Mental Health

Reduces stress and increases mental resilience.
Improves decision-making and focus.
Builds self-confidence.
Encourages a positive mindset.
Enhances mindfulness and self-awareness.

Helpful Yoga Postures for Depression

Sukhasana (Easy Pose):
A comfortable seated position that reduces anxiety and promotes inner calm and security.
Balasana (Child’s Pose):
A restful pose mimicking the fetal position, which provides mental relaxation, reduces anxiety and improves sleep.
Bhujangasana (Cobra Pose):
Strengthens the spine and boosts self-confidence while energizing the body.
Paschimottanasana (Forward Bend):
Releases tension, relaxes the nervous system, steadies the mind and supports emotional stability.
Sarvangasana (Shoulder Stand):
A full-body posture that improves blood circulation and enhances mental clarity and vitality.

Precautions for Yoga Practice

Never force your body into a posture.
Consult a doctor or experienced instructor if you have health issues or injuries.
Start yoga under the guidance of a qualified teacher.
Warm up gently before practice and relax fully at the end (Shavasana).
Stop immediately if you experience sharp pain.
Practice regularly and patiently to gain maximum benefits.

Treating depression effectively requires a combination of medical care, psychotherapy and social support. Combining yoga with modern medical treatments offers a balanced approach to mental wellness.

Yoga, pranayama and meditation are valuable complementary therapies. Even 15-20 minutes of daily yoga can improve mental clarity, emotional balance and confidence. Yoga nurtures self-acceptance, patience and compassion, which aid recovery. However, yoga should complement—not replace—professional medical and psychological care.

Remember: Mental health issues are not a sign of weakness. Seek expert help promptly and include yoga in your lifestyle to live a happier, healthier and stress-free life. If you or someone you know shows symptoms of depression, don’t hesitate to consult a specialist.

Jyotsnaa G Bansal is a Reiki Grandmaster, practicing Numerologist (with published Numerology Research Papers in International Journals), IKS & Vedic Learner & Seeker, Author, Columnist, Researcher, Counselor and Crystals & Spiritual Guide. She has presented Research papers at various Colleges & Universities including DU, CSU, SLBSNSU.

Harmony in a cup: Japanese Tea ritual for stress relief

April 1, 2025, 2:38 pm

In today’s fast-paced world, a word has crept into everyone’s daily life. STRESS, the unwelcome companion. We rush from one task to another, barely pausing to breathe.

From demanding jobs to hectic schedules, we are constantly bombarded with stress triggers leading to various health problems including anxiety, depression and heart disease. The Japanese tea ceremony Chado, also known as chanoyu, offers just a simple way to find peace in this chaos. Buddhist monks brought tea to Japan from China around 9th century. Over time, it became more than just a drink. It became a spiritual & meditative practice. The ceremony reflects the philosophy of Zen, which means meditation or deep focus. Zen teaches mindfulness and simplicity.

Chado is a sacred meditative ritual about finding balance, calm and harmony and an art form. It’s not just about drinking tea but about pausing, appreciating the moment and finding stillness within. Each step is a meditation, inviting you to let go of worries and connect with the present.

Chado involves a series of precise movements and gestures, performed with grace and intention in a specific way. The tea ceremony is a slow, deliberate process. Each step of the tea ceremony is designed to slow down the mind and bring focus to the present moment. It’s about the entire experience: the atmosphere, the aroma, the taste and the company. The act of preparing and drinking tea becomes a form of meditation, allowing you to connect with yourself and your surroundings.

A tea ceremony begins with silence. Guests focus on each step & every element—the sound of water boiling, the placement of tea utensils, the gentle clinking of the teacups, the arrangement of the flowers, the feel of the tea bowl and the aroma of the tea. This mindfulness slows you down, calms your mind & brings you into the present moment.

At the heart of the tea ceremony is the tea master or Chajin, a skilled practitioner who prepares the tea with great care and attention to detail. He is not just preparing tea; but creating a serene atmosphere of peace and harmony where guests can connect with themselves and others.

The tea-room or chashitsu, is simple, uncluttered, a minimalist space with muted colors and natural materials, designed to evoke a sense of tranquility.

The tea itself, often a powdered green tea called matcha, is a powerful tool for relaxation. When consumed mindfully, matcha can help to reduce stress, promote relaxation without drowsiness, improve focus and enhance mood.

The guests or Chakyaku are invited to appreciate the beauty, the taste, the aroma, the warmth of the cup, simplicity of the tea ceremony and the surroundings.As they sip tea, they’re encouraged to focus on the present moment, to connect with inner selves and appreciate the moment’s beauty.

The Japanese tea ceremony is more than just a cultural tradition; it’s a reminder that we don’t need to rush or multitask. We can slow down and enjoy the simple pleasures of life. By slowing down, paying attention to the present moment, engaging in a mindful ritual, we can find solace and peace in our busy lives.

The Japanese tea ritual teaches us to slow down. In India, a cup of tea is often associated with relaxation and comfort. It’s a social ritual, a moment of connection. While the Indian tea culture may differ from the Japanese tea ceremony, they share a common thread: the power of tea to soothe the soul. It reminds us that peace is found in simple acts.

We don’t need a special tea-room or special tools to experience this ritual. Even making a cup of tea at home can become a mindful practice. Start by choosing a quiet spot in your home. Prepare a cup of green tea slowly and mindfully. Take a deep breath, notice the sound of water boiling and feel the warmth of the cup in your hands. Focus on each step and each sip. Let these small details ground you in the moment.

So, the next time you feel overwhelmed by stress, consider taking a moment to slow down and appreciate the simple pleasures of life. Perhaps a cup of tea, prepared with mindfulness and intention, can be your path to inner peace. Try it and you’ll see how something so simple can bring harmony to your busy life.

Disclaimer: Information & the views expressed in this article reflect the author’s personal understanding, learning and interpretation.

Jyotsnaa G Bansal is a Reiki Grandmaster, Author, Numerologist, Researcher, Counselor, Crystals & Spiritual Guide, Dowsing & Switchwords Practitioner.

Handwriting matters: Writing your way to better focus & memory

November 6, 2024, 1:51 pm

How Writing by Hand Improves Learning and Memory?

In today’s world, digital tools have become an essential part of everyday life for students and professionals alike. Laptops, tablets and smartphones make our tasks more efficient, allowing us to access countless resources with a click. They allow us to type & work faster, organize information easily and stay connected with ease. While this digital convenience is undeniable, it has a hidden downside, they often come at the cost of reduced memory retention and focus.

Digital tools, while convenient, are impacting students by reducing their ability to deeply engage with information. Typing, by nature tends to be more mechanical, is often a passive task. When we type, especially in a classroom or meeting, we tend to transcribe information mindlessly. This passive learning approach limits comprehension and retention. Instead of digesting or summarizing ideas, we simply copy them down word-for-word, leading to shallow processing of the material.

Studies show that multitasking reduces the brain’s ability to focus and retain information. This cognitive overload, over time, weakens concentration and memory retention. As a result, many students and professionals struggle with a shortened attention span and difficulty remembering important details.

When it comes to our brain’s ability to focus and retain information, Handwriting, a simple, traditional method, proves to be a powerful tool for boosting memory, concentration and retention.

A study by Princeton University by Mueller and Oppenheimer (2014) found that students who took handwritten notes retained more information and performed better on tests than those who typed their notes.

When writing by hand, we’re more likely to summarize and rephrase information, which helps in better understanding and remembering what we’re learning. Handwriting engages multiple areas of the brain, particularly those involved in learning and memory. In contrast to typing, handwriting is a slower and more intentional activity that engages the brain in a completely different way.

Here’s how handwriting stands out as a simple yet powerful solution for Focus and Retention:

Handwriting creates a more focused environment, fostering mindfulness and presence.
Handwriting stimulates creativity and critical thinking, allowing individuals to connect ideas more freely as the process of writing slows down the thought process, allowing for deeper reflection and idea generation.
By engaging multiple cognitive processes, handwriting has been shown to significantly boost memory and concentration.
This reflective process & an invaluable tool further strengthens cognitive pathways related to focus, learning and problem-solving in a distracted world.
Improved Memory Multiple studies, including one from Princeton University, have shown that handwritten notes are more effective for memory retention.
Enhanced Focus and Reduced Distractions : Handwriting naturally eliminates digital distractions.
Active Learning and Better Understanding When we write, the brain’s motor memory is activated, helping us remember the content better. This encourages active learning, helping the brain to better understand and internalize complex ideas which is particularly helpful for students.

In a world dominated by digital technology, handwriting remains a powerful tool for enhancing focus, memory, creativity and solidify learning. While typing on digital devices may be faster, it often leads to shallow learning and fragmented attention.

Whether you’re a student trying to retain more information or a professional looking to improve focus, taking the time to write by hand can offer significant cognitive benefits. Students and individuals can incorporate handwriting into their daily routines.

For students and professionals alike, balancing digital tools with traditional methods like handwriting offers a practical solution for boosting memory and cognitive engagement, helping us achieve better results in learning and productivity.

By returning to the practice of Handwriting, we can better engage our brains, improve memory retention and foster deeper concentration.

Disclaimer: Information & the views expressed in this article reflect the author’s personal understanding, learning and interpretation.

Jyotsnaa G Bansal is a Reiki Grandmaster, Author, Numerologist, Researcher, Counselor, Crystals & Spiritual Guide, Dowsing & Switchwords Practitioner.

Why K-12 institutions must prioritise Mental Health and Well-being of students in the digital era

October 15, 2024, 1:03 pm

The 21st century is witnessing an unprecedented focus on the holistic development of students. No longer is education solely about academic excellence; it has evolved to encompass the well-being of students as a paramount concern. The journey of a student in K-12 is not without its challenges. Academic pressures, peer dynamics, societal expectations, and the digital age’s constant connectivity can create a perfect storm for stress and anxiety. While these pressures have always existed, the awareness of their potential impact on mental health is now more acute than ever. Indian Council of Medical Research (ICMR) survey revealed that 12-13 per cent of students in India suffer from psychological, emotional and behavioural conditions.

It is essential to recognize that mental health issues among students are not rare anomalies but rather common occurrences that deserve attention and support. An empathetic understanding of these issues is the first step towards addressing them effectively.

Strategies for Supporting Student Wellness

Promoting Open Dialogue: The foundation of any mental health initiative in K-12 should be open and empathetic communication. Schools should foster environments where students feel comfortable discussing their emotional well-being. By normalising conversations about mental health, we break the stigma associated with seeking help.
How Can a School Do That: Establishing peer support groups where students can share their experiences and concerns without judgement, Holding regular Wellness sessions once in a week, creating a club for mental healthcare.
Mental Health Education: Incorporating mental health education into the curriculum is vital. Students must develop the skills to identify and manage their emotions. Education should encompass stress management techniques, emotional intelligence, and resilience building.
How Can a School Do That: Introducing age-appropriate courses on emotional well-being and mental health, workshops or weekly classes on Moral studies and health education.
Professional Counselling Services: Schools must have qualified counsellors on campus to provide immediate support to students facing emotional challenges. These professionals play a crucial role in identifying early signs of mental health issues and providing appropriate guidance.
How Can a School do That: Regular counselling sessions as part of the school routine, Building Mentor mentee relationship.
Physical Well-being: Mental health and physical well-being are intricately linked. Encouraging regular physical activity and a balanced diet contributes significantly to emotional stability.
How Can a School Do That: Organising physical education programs, Once in a week- Yoga day and promoting healthy eating habits, scheduling a 10 min fruit break.
Creating Safe Spaces: Designating safe spaces within the school premises where students can retreat when feeling overwhelmed is essential. These spaces should be quiet, serene, and conducive to self-reflection.
How Can a School Do That: Establishing mindfulness corners or gardens within the school, birds and a peaceful and creative room.
Teacher Training: Teachers play a pivotal role in shaping a student’s emotional landscape. Providing teachers with training in recognizing and responding to students’ emotional needs is paramount.
How Can a School Do That: Regular workshops on emotional intelligence and effective communication for teachers.

The well-being of our students is a shared responsibility that extends beyond the classroom. It requires a holistic approach that integrates mental health and emotional well-being into the fabric of K-12 education. When we prioritise the mental health of our students, we not only prepare them for academic success but also equip them with the tools to navigate life’s challenges with resilience and grace.

Naman Jain is an Education Policy Expert, and Director (Development) at Silverline Prestige School.

The other Gita

October 14, 2024, 7:55 pm

The Pandavs requested Krishna postpone his return to Dwarka. They asked for his assistance in reestablishing their kingdom after the massive destruction caused by the Mahabharat War. After a few months, when the kingdom came close to restoring its old glory, Krishna announced that it was time for him to go home. One day, while strolling in the palace garden, Arjun abruptly asked Krishna if he could retell the nuggets of wisdom—known today as the Bhagavad Gita—that he taught him before the war.

Krishna was taken aback. He rebuked Arjun for not remembering his words. He said, ‘Your ignorance is appalling. You didn’t fully grasp my words. If you had, you would have remembered them. It’s apparent that you lacked both faith and intelligence. Though you requested me, I doubt if I’ll be able to narrate them with the same intensity. At that time, I was in the highest state of yoga, and by connecting with Parabrahman, I was able to share some esoteric gems of life with you. However, I’ll try my best.’

Their dialogue is today known as the Anu Gita, which is considered an extrapolation on the immortal words uttered in the Bhagavad Gita, a retelling of its ethical premise. As a prefix, ‘anu’ can mean after, subordinate, follower, similar, continuation, or an extension. Strangely though, the Anu Gita is neither as famous nor as potent as the Bhagavad Gita despite both discourses taking place between the same persons. Does the background of a colossal conflict make the Bhagavad Gita so in-depth? Or is it Krishna’s state of mind that he refers to while rebuking Arjun?

Everyone studying the Bhagavad Gita must also study the Anu Gita. There can be innumerable debates about the two treatises. However, there’s no denying a vital lesson that comes across in this anecdote, and that is to be aware and attentive at all times.

We must understand that there are moments when life speaks to us with unrivalled wisdom. Even the Divine might not be able to speak with the same intensity at our request or prayer as it does at these special moments. Besides, we have no idea when these special moments will come and such life-changing lessons will shower upon us. So, let’s not squander enriching learning opportunities. Instead, we must remain spiritually alert at all times. Krishna (or Life) is ready to sing as profound a song as he did to Arjun on the battlefield. The moot question is: are we listening intently?

Let’s not squander enriching learning opportunities. Instead, we must remain spiritually alert at all times. Krishna (or Life) is ready to sing as profound a song as he did to Arjun on the battlefield. The moot question is: are we listening intently?

Wash the bowl

October 7, 2024, 8:55 pm

The young monk had recently joined the monastery. He was curious and extremely restless. Within a few days of being in the monastery, he came across Master Joshu. Though the new monks had to follow strict regimens and step-by-step procedures before they could debate with senior masters, finding no one around, the young man realised it to be Godsend. He thought it was a great opportunity to get some spiritual insights from the great master directly. When Joshu saw the young monk standing, he smiled. The young monk immediately spoke, ‘I’m new in the monastery, Master. I wanted to understand a few things.’ Joshu looked intently at the young monk and asked, ‘And what are those things?’

The young monk hesitated a bit before asking, ‘Can you please explain what the self is?’ Instead of the answer the young monk expected, Joshu asked him, ‘Did you eat the rice gruel?’

Though the young monk was taken aback by this strange and abrupt question, he nonetheless responded, ‘Yes, Master, I have eaten.’

Joshu smiled and said, ‘Then you must go and wash the bowl.’

Before the young man could respond, he saw Joshu deep in meditation. While some say that the young man was immediately enlightened with the answer, others mention spiritual doors opening for him from that point. Whatever may be the case, what exactly took place was that the young monk realised what Joshu meant by it.

Among the many interpretations, we can draw two clear ones. One is that it emphasises performing action instead of debating endlessly about it. There’s though a deeper meaning. Eating the rice porridge stands for having lived your life to the full, till all desires are over, while washing the bowl means returning back to the state we came from: clean, untouched state. In other words, go back to the original, spotless state we were created. Remember, we need to eventually clean the dish. Might as well start now. It’s exactly what Kabir meant when he said, ‘Jyon ki tyon dhar dini chadariya.’

Blurb:

Eating the rice porridge stands for living life to the full, while washing the bowl means returning back to the state we came from: clean, untouched state. Remember, we need to clean the dish eventually. Might as well prepare now.

KARMA & YOU :12 SIMPLE LAWS FOR A BETTER LIFE

October 7, 2024, 8:34 pm

Life is full of choices and experiences. We all go through good times and bad times. Every day, we decide how to act, think and respond. These choices shape our path, our future. Sometimes, we wonder why certain things happen to us. Have you ever noticed how our actions seem to come back to us? That’s where Karma comes in. Karma, derived from the Sanskrit word meaning “action,” emphasizes the importance of personal responsibility and moral behavior. Karma means that what we put out into the world comes back to us in some way. Karma is like a cycle—you do something and it affects what happens next.

The 12 Laws of Karma beautifully explain this in a simple way. They remind us that our actions have consequences & how cause and effect govern our lives. They show us that our thoughts and actions shape our lives. They show us how our behavior affects our lives and the lives of others. They guide us toward mindfulness, responsibility and growth.

Here are 12 Karma Laws in brief:

The Great Law: According to the great law, ‘you reap what you sow.’ This is also known as the Law of Cause and Effect.
The Law of Creation: You need to take action to initiate change and to manifest your dreams.
The Law of Humility: We must accept what “is.” What you refuse to accept, will keep following you.
The Law of Growth: Growth starts from within. Working on yourself, is the key to creating positive change in life.
The Law of Responsibility: We must take responsibility for what is in our life. You become what you think about most of the time. Whenever there is something wrong, we can find that error within our thinking/perception.
The Law of Connection: Everything, every person in our life is connected to us in some way. Past, Present, Future: They are all connected. What we do in this very moment will impact the future.
The Law of Focus: We can’t think of two things at the same time. When our focus is on Spiritual/ Higher Values it is impossible for us to have lower thoughts such as greed, jealousy or anger. In the words of Tony Robbins, “your life is controlled by what you focus on.”
The Law of Giving and Hospitality: If you believe something to be true, then sometime in your life, you will be called upon to demonstrate that truth. It’s not enough to talk about being generous.
The Law of Here and Now: Embrace the Present. Looking back to examine what was, prevents us from being totally in the here and now. Old thoughts, old patterns of behaviour, old dreams… Prevent us from having new ones.
The Law of Change: History repeats itself until we learn the lessons that we need to change our path.
The Law of Patience and Reward: All Rewards require initial toil & staying consistent. True Joy follows doing what we’re supposed to be doing and waiting for the reward to come in its own time.
The Law of Significance and Inspiration: We all are born, with gifts & talents, for a purpose. Every personal contribution is also a contribution to the Whole, that can have powerful impact on the world.

When we understand these universal laws, we can make better choices & decisions. We can create more positive energy around us & enhance our personal development. It helps us grow, learn and live in harmony with others. It’s like planting seeds for a better future, ultimately leading to a more harmonious and fulfilling life.

Disclaimer: Information & the views expressed in this article reflect the author’s personal understanding, learning and interpretation.

Jyotsnaa G Bansal is a Reiki Grandmaster, Author, Numerologist, Researcher, Counselor, Crystals & Spiritual Guide, Dowsing & Switchwords Practitioner.

Meditation: A tool for kids’ well-being

October 1, 2024, 1:36 pm

In today’s fast-paced world, children face unique stressors that can impact their mental health and emotional well-being. Meditation for children is an effective tool for teaching kids valuable coping strategies. This article explores the numerous benefits of meditation for kids and provides practical techniques for introducing them to this calming practice.

Benefits of Meditation for Children

Stress Reduction: Meditation is an excellent method for stress relief. By helping children focus on their breath and quiet their minds, meditation can alleviate feelings of anxiety and overwhelm.
Emotional Regulation: Teaching kids meditation fosters emotional intelligence. Children become more aware of their feelings, enabling them to respond to challenging situations with composure and resilience.
Improved Focus and Concentration: Regular meditation practice enhances attention span and concentration. Children learn to focus on a single point, which can lead to improved academic performance and engagement in various activities.
Enhanced Creativity: Meditation encourages creativity in children. Visualization techniques can help them explore new ideas and perspectives, fostering innovation in their thinking.
Better Sleep: Meditation promotes relaxation, which can lead to improved sleep quality. By calming their minds, children may find it easier to fall asleep and enjoy restful nights, essential for growth and development.

Techniques for Teaching Meditation to Children

Start with Short Sessions: Begin with brief meditation sessions lasting 5 to 10 minutes. Shorter durations are more effective for children with shorter attention spans. Gradually increase the session length as they grow comfortable with the practice.
Use Guided Meditations: Guided meditation is particularly effective for kids. There are many meditation apps for children that offer soothing voices and engaging stories tailored to young audiences.
Incorporate Fun Elements: Make meditation enjoyable by adding playful elements. Use colorful visuals, calming music, or nature sounds to create a relaxing atmosphere. Introduce imaginative themes, such as floating on a cloud or exploring a magical forest.
Practice Mindful Breathing: Teach children to focus on their breath through mindful breathing exercises. Instruct them to take deep breaths in through their noses and out through their mouths. Counting their breaths or visualizing their breath can help maintain focus.
Introduce Movement-Based Practices: Integrate movement with meditation through yoga for kids or mindful walking. These activities promote relaxation and mindfulness while helping children connect with their bodies.
Create a Calm Space: Designate a quiet, comfortable area for meditation, free from distractions. A cozy corner with pillows, soft lighting, and calming decorations helps children associate this space with relaxation.
Encourage Regular Practice: Consistency is essential in developing a meditation habit. Encourage children to meditate regularly, whether daily or several times a week. Consider making it a family activity to foster a positive atmosphere.
Model Meditation: Children learn best through observation. When parents or caregivers practice meditation, children are more likely to embrace it. Share personal experiences and the benefits of meditation to encourage their interest.

Meditation is a powerful tool for teaching children stress management and emotional regulation. By introducing kids to meditation techniques in a fun and engaging way, we empower them to navigate life’s challenges with greater resilience. Integrating meditation into their daily routines helps cultivate a lifelong habit that supports mental well-being and emotional balance. Embrace the transformative power of meditation for children and watch them thrive.

Mindfulness and relaxation techniques to explain tragic events to teens without causing fear

October 1, 2024, 12:57 pm

In such a tense world, letting teens know of natural disasters or even global crises becomes an issue as they would pay attention to their surroundings so much more than they did when they were younger. However, teenagers are essentially programmed to receive complex emotions. They must communicate the facts they learn about the significant events in their lives with extreme delicacy. That is, the information must be provided in an understandable manner and should not be scary.

In 2020, as the world faced the uncertainty of the COVID-19 pandemic, teens witnessed unprecedented upheaval. Families lost loved ones, schools shut down, and the future seemed more uncertain than ever. Many parents found themselves struggling to explain the enormity of the crisis without causing panic. These are the very situations where mindfulness and relaxation can be particularly helpful, as they offer the means to foster insight without becoming overly fearful.

Teenagers are at that strange stage of development wherein they are slowly moving away from parental care to independent behavior but are emotionally fragile. At this stage of development, the parts of the brain help change very rapidly that supposedly control emotions and decision-making. Therefore, when tragedy strikes or they come across such news, fear, confusion, or powerlessness dawns on them. Meaningful conversation of such subjects will help them build up resistance while reducing the distress that is associated.

Understanding Mindfulness

Mindfulness is the practice of paying attention to the present moment without judgment. It involves being aware of your thoughts, feelings, and sensations without getting caught up in them.

Reduce stress and anxiety: Being mindful can help teenagers alleviate feelings of overwhelm and worry. by focusing on the present moment.

Improves emotional regulation: Mindfulness can help teens identify and manage their emotions more effectively.

Enhance self-awareness: By paying attention to their thoughts and feelings, teens can gain a better understanding of themselves.

Non-Reactivity: Mindfulness takes an observing mindset instead of reacting. If the youths were to write down their thoughts and emotions without acting on them momentarily in that very moment, they would digest bitter information and not become overwhelmed by it.

Relaxation Techniques for Teens

The following are some relaxation techniques that can be put in the teens’ day-to-day activities.

Deep Breathing: Taking deep breaths through the nose can also help to relax the mind and body.

Progressive muscle relaxation: it involves tensing and relaxing different body parts in a systematic manner. It helps reduce physical tension, therefore helping one to relax.

Visualization: Visualization is creating mental images of peaceful or calming scenes. This might be helpful as a means of distraction from negative thoughts and feelings.

Yoga and meditation: These practices have the potential to reduce stress and foster mindfulness.

How to Communicate?

Be open and honest but take into consideration their maturity level. Do not sugarcoat the event.

Validate their feelings: Be honest with them and let them know that it’s okay to feel sad, angry, or scared.

Invitation to Question: Of course, you are not able to answer all the questions from teens. But open up the discussion channels such that they feel free to ask anything and share whatever they do not know.

Perspective: Comfort them by putting things in perspective. Talk to them about the steps being taken in terms of safety and how communities and administrations work to not let such incidents happen in the future.

Support them: Offer your teen an opportunity to talk through their thoughts and feelings and connect with them. Be empathetic and try to understand them.

Maintain a positive light: Focus on the resilience of people and communities in the face of adversity.

By incorporating mindfulness and relaxation techniques into their lives, teens can develop healthy coping mechanisms and build resilience. Remember, it’s essential to provide a safe and supportive environment for them to process their emotions and heal from traumatic experiences.

Dr. Archika Sudhanshu is a Spiritual & Meditation Guru.

A quick guide to manage pregnancy related emotions and mood swings

September 27, 2024, 3:26 pm

Pregnancy is a unique and transformative journey, filled with excitement, anticipation, and physical changes. However, it is also a time when many women experience a whirlwind of emotions and mood swings. These emotional fluctuations are often influenced by hormonal changes, physical discomfort, and the psychological impact of impending parenthood.

One of the most significant contributors to emotional changes during pregnancy is the surge of hormones. These hormones, crucial for maintaining pregnancy, can also impact neurotransmitters in the brain, which regulate mood. As a result, pregnant women may feel irritable, anxious, or overly emotional without any apparent cause. Recognizing that these mood swings are a normal part of the process can help reduce the frustration and guilt that may arise when emotions feel difficult to control.

Maintaining a healthy lifestyle is another key strategy for managing pregnancy-related emotions. Regular exercise, walking or prenatal yoga, can release endorphins, the body’s natural mood elevators. Physical activity not only helps in alleviating stress but also improves sleep quality, during pregnancy. Adequate rest is essential for emotional well-being, as fatigue can exacerbate irritability and mood swings.

Nutrition also plays a vital role in emotional health during pregnancy. Eating a balanced diet rich in nutrients such as omega-3 fatty acids, folic acid, and iron can have a positive effect on mood regulation. Moreover, regular meals and snacks can help stabilize blood sugar levels, preventing the mood dips that often accompany hunger or low energy.

Emotional support from loved ones is invaluable during pregnancy. Open communication with a partner, family members, or close friends can help ease feelings of loneliness or anxiety. Talking about fears, joys, and concerns provides a sense of relief and allows others to offer support. Some women may benefit from joining prenatal support groups where they can share their experiences with others going through similar emotions.

Pregnancy can trigger conditions like anxiety or depression, and in such cases, seeking guidance from a therapist or counselor can be immensely beneficial. Cognitive-behavioral therapy,, for instance, has been shown to be effective in managing anxiety and depression during pregnancy by helping individuals reframe negative thoughts and develop coping strategies.

Mindfulness practices are also highly effective in managing pregnancy-related emotions. Techniques such as meditation, progressive muscle relaxation, and visualization can help reduce stress and enhance emotional regulation. Practicing mindfulness during pregnancy not only benefits emotional health but also fosters a deeper connection with the growing baby.

Managing pregnancy-related emotions and mood swings requires a combination of self-awareness, healthy lifestyle choices, and emotional support. By recognizing that mood fluctuations are a normal part of pregnancy, women can take proactive steps to care for their mental and emotional well-being. Simple strategies such as regular exercise, balanced nutrition, open communication, and mindfulness can make a significant difference in navigating the emotional landscape of pregnancy.

Dr. Yuvakshi Juneja is a Senior Consultant Obstetrics & Gynecology at Apollo Cradle & Children’s Hospital.

Essential self-care tips for women’s mental and physical well-being

September 27, 2024, 2:55 pm

In today’s fast-paced world, women are constantly juggling multiple responsibilities, from managing their careers and households to nurturing relationships and personal growth. However, amidst all these demands, it is crucial for women to prioritize their self-care. By focusing on mental and physical well-being, women can build a foundation for a healthier, happier, and more fulfilling life.

Why Self-Care is Essential for Women

Self-care is more than just pampering yourself; it’s about nurturing your mental, physical, and emotional health. Women, who often bear the weight of societal expectations, need to take intentional steps to care for themselves. Ignoring self-care can lead to burnout, anxiety, and even physical health problems. Prioritizing self-care helps women reduce stress, increase energy levels, and improve overall happiness.

Mental Well-being: The Importance of Mindfulness and Relaxation

Mental health is the cornerstone of a fulfilling life. Women can enhance their mental well-being by practicing mindfulness techniques that promote relaxation and emotional balance. Mindfulness involves being present in the moment, paying attention to your thoughts and feelings without judgment. Simple practices like deep breathing exercises, meditation, or journaling can have a profound effect on reducing anxiety and boosting mood.

Another essential aspect of mental well-being is finding time for relaxation. Women often face societal pressure to “do it all,” which can result in overwhelming stress. Learning to set boundaries and say “no” when necessary is an important act of self-care. Prioritize downtime and engage in activities that bring joy, whether it’s reading a book, taking a walk, or spending time with loved ones.

Physical Well-being: Prioritizing Exercise and Nutrition

While mental well-being is essential, physical health cannot be overlooked. For women, prioritizing regular exercise and proper nutrition plays a significant role in overall well-being. Exercise is not just about staying fit; it’s also an excellent way to manage stress, boost mood, and improve energy levels. Engage in physical activities that you enjoy, whether it’s yoga, swimming, walking, or dance.

Alongside exercise, maintaining a balanced diet is key. Women’s nutritional needs vary based on age, lifestyle, and health conditions. Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Drinking plenty of water and staying hydrated is also crucial for maintaining energy levels and overall health.

Building a Sustainable Self-Care Routine

Self-care isn’t a one-time activity; it’s a lifestyle that needs to be woven into your daily routine. To make self-care sustainable, women should create a balanced schedule that includes time for both work and rest. Start small by dedicating just 10-15 minutes each day to a self-care activity, whether it’s stretching, meditating, or simply relaxing with a cup of tea.

Additionally, seek support from family and friends. Having a strong support system allows women to share responsibilities and take time for themselves without guilt. Remember, self-care is not selfish; it’s a necessity for thriving in all areas of life.

Prioritizing self-care is crucial for women to achieve mental and physical well-being. By practicing mindfulness, setting boundaries, engaging in regular exercise, and maintaining a healthy diet, women can reduce stress, boost energy, and improve their overall quality of life. Make self-care a non-negotiable part of your routine and watch how it transforms your mental and physical health.

The power of positive thinking: How to stay happy in the face of adversity

September 23, 2024, 9:56 pm

Is there anyone in this world who has not faced adversities, problems, challenges, or roadblocks? We all do, time and again. But we must also understand that, like everything else, difficulties and problems are transient. Our bad times will come and go. This too shall pass.

Of course, the question is — how can we be happy in the face of adversity? How can we think positively? Undoubtedly, adversities can pull us down physically, emotionally, and mentally. To begin with, we must understand one simple truth of life: life is Karma. What we give, we get. As we sow, so shall we reap. This world is governed by the Law of Karma. Whatever is unfolding in life is the result of our own actions. It could be actions done in the past, years ago, or actions from an earlier life. Having understood this, we must accept our circumstances gracefully. Of course, we must try to find a solution to the challenges we are facing. We must do our best. But when we can’t change things, we must surrender to the Divine Will that works through the law of Karma. In fact, instead of brooding and wondering why things are happening the way they are, we must not only find solutions but also rejoice, knowing that some negative Karma is being negated.

Most of us are always in a state of mind where the mind reigns supreme. This is why we give in to negativity. We may think that our mind is our friend, but the truth is that our mind is our biggest enemy. It is our mind that bombards us with negative thoughts of fear, worry, stress, anxiety, regret, shame, and guilt, making us miserable. It jumps from thought to thought. From the past, it leaps into the future. It hurls at us 50 thoughts a minute, which is about 50,000 thoughts a day. Sometimes there’s a deluge of different thoughts. At times, the same thought torments us. We must learn to still the mind, to make it silent. This is where meditation helps. When we still the mind, when we stop this onslaught of thoughts, the mind that has been jumping around like a monkey becomes a monk. Thoughts no longer come in a rush, pouring like rain, but one by one, in our consciousness, to be discriminated by the intellect. When the intellect is in charge, we make the right decisions.

In this state of consciousness or thoughtlessness, the mind with its toxic thoughts or NEP (Negative Energy Poison) is replaced with PEP (Positive Energy Power), leading to positive thoughts. Positive thoughts, which are the outcome of positive emotions like hope, courage, trust, kindness, compassion, love, and forgiveness, lead us to positive feelings and actions. Positive thinking, in fact, can turn things around. It helps us to be resilient and strong. It makes us action-oriented. It gives us energy, courage, and the confidence to face what may come. We must remain optimistic and happy. Therefore, it is critical that we flip from mind to consciousness, from NEP to PEP.

Faith and belief in God, in a divine power, foster positive thinking and help us to be happy despite trying circumstances. Prayer gives us strength. It also lessens our burden. We know that we are not alone. Insurmountable problems become less intimidating. Prayer is not just about speaking to God but also about listening to God. Prayer, therefore, is a two-way communication with God. And the Supreme Immortal Power we call God, the Supreme Consciousness, does communicate with us. We only have to listen in silence.

To be happy, one must also make the decision to be happy. We must choose to be happy. Happiness is a choice! We must promise ourselves, ‘No matter what comes my way, I will be happy today!’ We must do things that can make us happy. We must surround ourselves with positive and cheerful people. These are little things that can help us.

Finally, if one realizes the truth about life, then adversities will no longer affect us. Ultimately, this world is a cosmic illusion. It’s a stage, and we are but actors performing our parts in the drama of life. Nothing is real. But for this realization, one must take the spiritual path to Enlightenment. Enlightenment leads us to a state of bliss and peace. There is no suffering, no misery, no adversity — only joy!

AiR Atman in Ravi is a Happiness Ambassador and Spiritual Leader.