Mental Well-Being

Help People with Schizophrenia!

Schizophrenia is a severe mental disorder in which a person finds it difficult in distinguishing between what is real and not real. Approximately 1% of the entire world population suffers from this disease. It is characterized by difficulty in expressing one’s emotions and making social connections. This disease is not a very obvious one and is often misunderstood for other behavioral issues. Most often it is not taken seriously and therefore the patient is not treated properly. In many cases, proper and timely treatment coupled with support from family can help the individual recover and lead a normal and productive life both at home and at work.

Symptoms

Schizophrenia stems from a combination of genetic factors, biochemical abnormalities in the brain and sometimes due to some damage that happened during the early stages of foetal development. Many a times, this problem is seen to have aggravated because of mental stress and pressure. A person suffering from this illness usually experiences strange fears of being attacked and frequent hallucinations and delusions. They exhibit symptoms like garbled speech, lack of eye contact, show no facial expression and have abnormal motor behavior, etc.

Tips to Handle Schizophrenic Patients

– While conversing with them, try not to look into their eyes continuously for a long time
– Be aware of what you say. Remember that such patients are quite sensitive and anything you say can immensely hurt them.

– Take care of the tone in which you talk; don’t be too loud as high pitched sounds tend to create unnecessary fear and confusion.
– Talk at the same level/position, i.e. you should make sure you both stand while talking or just sit.
– Never touch the person while you talk. Maintain a distance and help them feel their space.
– Ensure that the places you go to are not crowded. Schizophrenic patients normally tend to be socialize selectively and may freak out if they are forced to talk to a lot of people.
– Remember to smile when you talk. This doesn’t mean you can crack jokes and laugh.
– Sometimes such people are intimidated by sarcasm and may not enjoy them.
– Listen to them when they have something to say instead of cutting them off; make them feel special and wanted.
– Tackling people with mental disorders can be very tricky given the fact that they are in their most sensitive state.

Hence it is necessary that such people receive the highest level of support and love from their family and friends.

References:

http://www.helpguide.org/articles/schizophrenia/helping-a-person-with-schizophrenia.htm

http://www.psychguides.com/guides/living-with-schizophrenia/

Simple Ways to Recharge Your Mind

Just like how your body gets tired after a strenuous workout, your mind also gets tired when it is constantly squeezed to bring out your creative juices. Many a time, our mind just loses energy doing myriad things that demand attention in our daily lives leaving us weary and exhausted. During such situations, it is important to stop and refuel the mind with a few self-care measures. Research shows that people who stress themselves out for 8 continuous days had the highest incidence of depression and anxiety 10 years later. Keeping your mind relaxed and healthy is one of the key factors to long term mental well-being. Here are a few quick tips that you can essentially follow on an everyday basis to refresh and recharge:

1. Power Nap:There’s a reason why we call this short sleep a ‘power’ nap. A power nap essentially bridges the gap between sleep deficit and want of time. Brief naps (10-15 minutes) have proven to increase alertness of the brain which otherwise functioned with lesser clarity and pace. Many corporate firms these days encourage employees to have a power nap between intense work sessions as this has proved to increase workplace productivity.

2. Call someone you like:Be it a friend, spouse or family, pick up the phone and make that call. Such conversations definitely help you to distract your mind from regular work stuff and also release endorphins in your body thereby giving you the required instant energy.

3. For the love of pets:Take some time off to browse and look at cute animal pictures and videos if you really love pets. This simple act of looking at cute things will increase your ability to focus and also relieve you of some stress.

4. Take that walk:Bright daylight has the tendency to suppress melatonin, the hormone that is responsible for making you feel sleepy and sluggish. Giving your brain a few minutes of this exposure coupled with fresh air entering your body gives the instant natural mental boost.

5. Magic with music:Keep that favourite playlist of yours always ready and carry it everywhere you go. Music is being used as a therapy in a lot of areas these days and has resulted in interesting results. Research also suggests that singing or even humming to the music you like, releases a lot of happy hormones in your body. So grab those headphones the next time your brain asks for energy and sing along!

Reference:

http://www.lifehack.org/articles/productivity/10-surprisingly-simple-things-you-can-recharge-your-mind.html

http://www.inc.com/jayson-demers/7-ways-to-recharge-your-mind-midday.html

Beat Depression with Pokemon Go

Depression has by far been the most silent threat to human health. Surprisingly, depression can take various forms and hence no two people’s experiences are the same. It is easier to treat people with depression at the earlier stages rather than giving it space to develop. Once a person hits the stage of severe depression which usually happens over a couple of weeks of mild depression, it becomes very difficult to help him/her come out of it. It is therefore necessary to nip it in the bud.

The hot topic of discussion these days is Pokemon Go, a location-based augmented reality mobile game that has startled the word with its increasing fan base and has kindled the enthusiasm of people across the world. Estimates of the number of Pokemon Go daily users range from 9 to 21 million people and this user base is increasing day by day. With this sudden technological proliferation, a lot of interesting topics are being discussed across various platforms. One such discussion is about the mental health benefits that this game has been offering to its widespread users.

Pokemon Go has been encouraging people with mental health issues to spend time outdoors, which has in turn boosted their mental well-being. Many users who have been suffering from anxiety and depression have reported that Pokemon Go has given them a much-needed push to get out of the house and spend time outside doing something that’s fun, which they don’t do normally. They get to interact with a lot of people which is one of the easy ways to get a person out of depression. A lot of psychologists across the world feel that this game has really revolutionized the world and has been showing a lot of positive effects on people’s mental health. The main reason for depression in people is the fact that they tend to stay aloof from the rest of the world and this lack of interaction with the society leads to this illness in the long run.

It is however advised by experts that this game can be enjoyed in a healthy way only by giving a specific time limit (say 30 minutes a day). During this time, you will inevitably meet a lot of people and this exposure by itself creates a refreshing effect subconsciously.

All is fine, till such games don’t become the only way a person can interact with the world. It is good to engage in other outdoor activities like gardening or cycling to maintain the balance between the real world and virtual world.

Reference:

http://www.foxnews.com/health/2016/07/19/can-pokemon-go-really-improve-your-mental-health.html

7 Simple Ways to Improve Memory & Focus

Strong memory depends on the health and vitality of the brain. Be it a student, a young professional or a senior in his old-age, everybody wants to enhance the capability of the brain and not let it diminish. Memory is one thing that cannot be compromised in day-to-day activities. Poor memory is a result of either increased brain fatigue or other natural phenomenon that results in poor processing of information. Improved concentration and focus makes life easier and more productive and anyone can make it happen using the following simple techniques and incorporating a few lifestyle changes.

Put your eyes to rest:Sleep and food are inevitable parts of leading a healthy life. Adults require 7-9 hours of sleep to stay focused in their work and increase productivity of the brain. It is also important to fix a bedtime routine to be followed everyday as a habit. A proper sleep routine regulates the body’s functioning and rejuvenates the cells of the brain.
Try mnemonic devices: These are memory tools that will help your brain remember and retain information in specific formats e.g. acronyms, visualizations, rhyming words and chunking (splitting of numbers to remember a phone number).
Dietary Changes:Cutting down on carbohydrates and sugar and introducing other healthy sources of fat like coconut oil into your diet can help reset the brain cells. Also restricting your meals to a 6-7 hour window helps a lot in restoring the healthy functioning of your brain.
Avoid multi-tasking: Multitasking is now a fancy term in the corporate world which is appreciated, if aced well. In most cases, the brain finds it difficult to accommodate too much simultaneous information about multiple things at the same time. One effective solution to this can be to maintain a handbook with a list of things that need attention, prioritized & executed based on their respective deadlines.
White noise to the rescue:The noise that we hear while switching between radio stations is called white noise. Some apps and websites freely provide this white noise generator. Research has proved that this white noise actually works for certain people who reported improved memory and concentration.
Soothing Music:Sometimes all you need is a pair of headphones with the music that you love. This is one of the main reasons as to why certain people choose to work with their headphones on. Just make sure that your music is soothing and not distracting and more importantly, not very loud.
Do puzzles and read more: Your brain loves to explore. Do not deprive your brain of those interesting math puzzles, crosswords and sudokus you find in daily newspapers.

Different people’s brains work differently. Only you will be able to tell which of the above works the best for you. So try these techniques and stick to one that helps you feel the difference.

Reference:

http://bebrainfit.com/improve-concentration-focus/

http://www.wikihow.com/Improve-Your-Focus-and-Memory

Travel & Stress

In 2006, I was in a conference about Autism, and the role of music in treating autism was being debated fiercely. Some people shared studies where music played a role in treating autism and the other half presented studies where they could not find any link between music and autism. The chairperson, exasperated, called an end to the debate with the following words, “Music helps. Autism or not! So don’t worry about the role of music. It is simply good.”

Travel is no different. While we look for ‘benefits’ of traveling, there are so many that it cannot be put in words. In fact, there are many that we don’t know yet; rather science doesn’t know yet. What science knows though is good enough. For example, people who travel tend to step out a lot more and get fresh air. Fresh air has its own set of goodness and health benefits.

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The beauty of travel is that all forms of travel seem to play a role in health. Solo travelers are those who feel the need to get away and for them it is very essential to reduce their stress. Family trips? Oh yeah.Those who get away with family end up spending more quality time with them and it helps build a bond that then reduces stress. Those who don’t spend time with family during vacation also seem to have their benefits. Ultimately, studies have shown that any form of traveling reduces stress. The quantum may vary though.

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How do we optimize travel? Couples with kids who take an annual break without the kids fare a lot better and are equipped to handle day to day stress. Studies have shown that an average of 10 vacation days is required for Indians and about 14 days for the western population. The difference maybe because Indians are poor vacationers, even a relatively smaller number of vacation days seems to make a difference.

One of the most common questions I get asked is, “Doc, when the remaining 355 days are stressful, how can 10 days of vacation make a difference”. Well, it can’t make a difference to the 355 days you were stressed out, but it makes a big difference to those 10 days you decide to take off. And these ten days act like a circuit breaker, as it sort of breaks the stress build up. So essentially at any given point of time, you won’t have a decade worth of stress built up, just one year!

Actually forget all of it. Travel is super fun and super awesome. Don’t worry about what it does to your body, mind and soul. Once you experience it, it is addictive! A good addiction.

Our collaborator, is preventive care and wellness physician, Dr. Wasim Mohideen. A medical professional with an MBA and Post Graduate training in Allopathy as well as Alternative medicine, he strives to bridge the gap between modern medicine, traditional treatments and healthcare management.

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Hydrotherapy

It’s been a stressful day at work. As you return home, all you want is to relax and forget the cacophonous world around. How about a relaxing hot water bath? – A perfect way to end your tiredness, and rejuvenate your senses. This use of water to treat both stress and relieve pain is known as hydrotherapy.

What is Hydrotherapy?
Hydrotherapy dates back to the ancient Greeks, where it has been used to treat medical as well as spiritual complaints, such as insomnia, alcoholism, arthritis etc. Hydrotherapy is based on the theory that water has properties that give it the ability to heal. From storing heat and energy, to dissolved minerals and salts, water helps in blood flow and has a soothing and calming effect on the body.
Having said that, hydrotherapy however differs from swimming as it involves special exercises that you do in a warm-water pool. The water temperature varies from 33-36 degrees Celsius, which is warmer than a swimming pool.

Forms of Hydrotherapy

There are two forms of hydrotherapy: External and Internal. External Hydrotherapy is a good way to relieve swollen joints and reduce the stress in the body by letting your body float in a warm pool or tub of water. The basic idea being that the more you do it, the more you benefit.
Internal hydrotherapy is specifically used to treat gut problems such as constipation, bloating, headaches etc.

Types of Hydrotherapy
Hydrotherapy does not really involve any special arrangements. The following are some of the ways in which you can experience hydrotherapy:
1. Home Bath: Fill you bath tub with warm water, bath oils or aromatherapy oils etc. Immerse your body in it and relax. You can even use candles on the side.
2. Sauna: This involves using dry heat to clean out pores and relieve the day’s stress.
3. Turkish bath or Hamman: This involves wet heat and does exactly what sauna does but in a different environment.
4. Sitz bath: In this, you can soak one foot in a tub of hot water and the other in a tub of cold water, and then alternate. This is good for treating haemorrhoids and menstrual problems.
5. Whirlpool bath: This is a form of bubble bath that makes you relax and enjoy.

How does it help?
Hydrotherapy can help your body in a number of varying ways.
– Your muscles tend to relax and your joints release the pain due to the warmth of the water. This in turn helps you to exercise.
– As the weight of your body is supported by water, this helps relieve pain and increases your joint movements.
– The water can be also used to provide resistance to your joint movements. If you push your arms and legs against the water, you improve your muscle strength.
Summer has already set in, and the mercury has been on the rise, there cannot be a better way to relax your body than soaking it in a tub of water.

Picture Courtesy:

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References:
http://www.arthritisresearchuk.org
http://www.safealternativemedicine.co.uk/
http://www.webmd.com/

Stress Eating

We’ve all been there, done that. At some point of time, even if it was the shortest possible time like a few minutes, stress eating affects almost every single person. Food is comforting and at times when nothing else seems to give your brain comfort, it turns its attention towards its most basic need, food! While rewarding oneself with food may not be a bad thing, (duh, celebration dinners wouldn’t exist then), the problem comes when food is the primary source of comfort.

Statistically, stress eating is a lot more common amongst women, but the incidences in men are increasing these days. Recently, slower rate of weight loss and attending to children for working mothers are leading to stress eating. Men, while incidences are lower in comparison, are not immune. Long work days, lack of holidays, stressful and long meetings are the most common causes for stress eating. For both sexes, boredom is the next reason for stress eating.

Invariably people seem to know that they are stress eating, but if you don’t, the following are reasonably accurate benchmarks.

1. Stress eating is usually for specific foods. Like wanting biscuits in front of the TV for a late night TV show or eating a bowl of ice-cream after a break-up. For hunger, usually any food would suffice.
2. Stress eating doesn’t stop once your full and you may end up eating much more than you normally do.
3. Usually after a heavy celebratory meal, you may feel full, but after a bout of stress eating, you may feel guilty.
4. Stress eating can cause you to want food immediately compared to physical hunger which can usually wait.

Stress eating can cause a number of problems like overeating, obesity and increased cholesterol levels among others. It can cause depression after a while, though it feels like it is curing your depression at the moment. Stress eating, like other forms of temporary pleasure, can cause a habit as bad as smoking!

Once you identify stress eating, the next step is to be proactive in your approach to end it.

Things You Can Do:

1. Reduce access to junk food. If you are the type who stocks ice cream stop stocking up. Reduce the access to food and this would cut off your source.
2. Find alternative foods to feed the immediate need. If you eat some nuts and healthy food, it will not feed the stress and hence the brain will not look for it.

3. Find alternative feeds. Once the immediate food is fed and brain is doused, the brain will ask for something to combat the stress. If depressed, talk to a friend, if bored, read a book or watch a movie or anything that distracts you. If you are anxious about something, take a walk and if you are tired, get yourself something nice to drink.
4. Work on the problem. If stress eating is a way of life, then you need to identify the root cause. While some problems cannot be wished away, there will definitely be ways that makes it less stressful. A working mom who had severe episode of stress eating found that when she took a break between work and heading home, like stopping at a coffee shop or taking a walk on the beach for a few minutes. Her stress eating stopped and her energy levels rebounded! Sometimes simple things like that can make a big difference.

Sometimes small things like this can make a huge difference.

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livingfresh.com

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lifecdn.dailyburn.com/

content.everydayhealth.com/

http://www.elle.sg/

Mood Swings

20-year-old Anita suddenly found herself in a foul mood one evening. She hit her brother, snapped at her mum and stormed out of the house in a huff. However, just a few hours earlier, she had felt happy and cheerful, and had enjoyed the pleasant weather with a cup of tea. This sudden change in character is a classic case of mood swings. While there is no exact reason to state why a person has mood swings, it is believed that chemical reactions in the brain play an important role in determining a person’s mood.

A mood swing can be a consequence of lack of sleep, change in diet, medication and other lifestyle habits. For example: teenagers often have mood swings during puberty, issues regarding their self- image, bullying etc. Stress can trigger mood swings in adults too. They can be symptomatic of a number of medical and psychiatric conditions such as depression, bipolar disorder and borderline personality disorder. It can happen to anyone!

Therefore, adopting a lifestyle that will help you cope with mood swings is a must. Here is how you can do it:
1. Cultivating optimism can help you steer away from negative thoughts. This will help in looking at everyday life from a different perspective and thereby, give you the space to breathe and get going.

2. Take out 15 minutes from your busy schedule and incorporate exercise in your daily routine.

3. Drinking water is more important than gulping down cups of coffee. Water helps in organ function and can stimulate “Happy Hormones” in the brain.

4. Watching what you eat can also be a good lifestyle change. A healthy lifestyle should focus on eating food that is a balance of proteins, carbohydrates and fat.

5. Ensure a proper sleep pattern. Lack of sleep can cause headaches and lead to an irritable mood.

6. It is always a good idea to talk it out with your friends and family if there is something bothering you from within. They are the best when it comes to giving you support and helping you come out of your bad mood.

Mood swings can have a significant impact on your health. Hence, if at any point in time you feel it is going beyond your control, it is advisable to seek the help of a mental health professional.

Reference:
www.goodtherapy.org/learn-about-therapy/issues/mood-swingss
www.indiatimes.com/health/healthyliving/an-unhealthy-lifestyle-is-the-cause-of-your-mood-swingss-here-s-how-to-fix-it-252167.html
seekspark.com/blog/lets-talk-about-stress/
www.howtolearn.com/2012/01/5-ways-to-maintain-a-healthy-lifestyle/
www.wikihow.com/Control-Mood-Swingss

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Realistic & Positive

Being positive is an important factor in life. At the same time being positive in life can be a challenge for many. Not everyone has the natural inclination to stay positive while some do it with a natural ease. For some, even the task of walking into a room full of people might feel challenging. Positivity is a very important factor, but it is also relevant to stay realistic and not blissfully ignorant of the practical consequences of issues around them. Here are some ways to remain positive without toeing the line of reason:

1. Love yourself and accept yourself as you are. Half the time, we battle with our own identities and lose ourselves in our negative perceptions about ourselves. Don’t be oblivious to your flaws – embrace them with the intent to evolve.
2. Indulge in some me time, and give yourself a chance to take a break and unwind by doing things you enjoy most. In a day, make sure that you have at least an hour for yourself. But, never do this at the cost of something significant that you should be doing.
3. Don’t avoid doing something because you feel anxious. When you avoid something, it reinforces your anxiety and doesn’t allow you to escape the pressures of attending to something. By force, you will be obliged to attend to obligations – and avoidance many times sets a precedence of inability.
4. Indulge in meditation and breathing exercises that help you de-clutter your mind and de-stress. Breathing deeply helps you ease out the tensions that run in your mind and eases out the anxieties you feel.

5. Surround yourself with people you trust and feel comfortable with. Never allow other people’s negativity to bog you down, as it only augments your anxiety.
6. Allow yourself the luxury of believing in yourself. Self-doubt plagues everyone – it is but natural. But don’t let it overwhelm you.
7. Maintain a journal and ensure that you write out your thoughts and issues on your mind so that you have a route to vent.
8. Don’t hesitate to take professional help when it gets too much to bear. Anxiety can be treated with counselling and cognitive behavioural therapy (CBT). A professional who intervenes to help can assist a person’s thinking and help them find direction and a way out of anxiety.

References:

http://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/10-tricks-to-become-a-loving-positive-person/articleshow/15015785.cms
http://www.actionforhappiness.org/take-action/be-positive-but-stay-realistic
https://www.washingtonpost.com/news/on-leadership/wp/2014/04/22/how-to-be-positive-and-realistic-at-the-same-time/

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kickstarter.com

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Spa Treatments

A visit to the spa is undoubtedly a ticket to relaxation and getting in touch with your inner self for a dose of goodness for your well-being. Taking on a relaxing massage for your head, body or even for your feet can do wonders for your body, mind and soul. Here are a few advantages you can gain from a visit to the spa:

• Spas create an ambience that comprises different smells and fragrances that can be uplifting to the mind and body, and can help regulate one’s stress and other issues just through the administration of a small dose of the fragrance.
• A visit to the spa helps break the pattern of cyclical thinking that keeps you in a perennial state of stress, even when nothing can be done about a given situation. The human mind is wont to be anxious, prone to worry and remain upset when things don’t go a certain way.
• Spas can take you through a mild and simple therapy without any intervention. They are comfortable treatments that help activate key centres in the body for the restoration of good health.

• The use of aroma oils in a spa makes all the difference to your health. These are volatile plant oils and essential oils that help one with psychological and physical well being. Essential oils are pure essences from plants, and provide a lot of benefits to people when used correctly and safely, and administered appropriately.

• Spas also give you the chance to undo any “knots” in your muscles. Through simple massage techniques, masseurs help relieve the tension that gets stored in your body from every day stress and constant activity that is rigorous.
• A session at the spa will not only leave you feeling good, but also looking good. With their therapeutic routines, spas give you a chance to let your inner radiance glow!

References:
https://www.thefourfountainsspa.in/benefits-of-spa-therapies
http://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/Spa-therapies-to-relax-you/articleshow/51021358.cms
http://timesofindia.indiatimes.com/life-style/beauty/17-benefits-of-going-to-thespa/articleshow/10313246.cms
http://www.healthandfitnesstravel.com/blog/10-health-benefits-of-spa-holidays

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health4painrelief.com/

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