Sleep Hygiene - Dr. Sangeetha Madhu

 Sleep is an essential part of one’s life, responsible for our healthy functioning. It allows the body and the mind to recharge themselves, helping us to become more alert and refreshed. It also helps us to remain healthy and fight away diseases. Consequently, lack of sleep can lead to reduced productivity, low motivation, emotional problems, impaired cognitive functioning, decreased quality of work, and increased risk of chronic and serious medical conditions, such as diabetes, cancer, and cardiovascular diseases. 

It is important for most individuals to get around seven to nine hours of night sleep regularly in order to function properly on a regular basis. This can be introduced into one’s schedule by practicing healthy sleeping habits or sleep hygiene, which can be defined as “a set of behavioural and environmental recommendations intended to promote healthy sleep”.

Sleep Hygiene Practices

·         Have a proper sleep schedule, sleep and wake up at the same time – even on weekends, and stick to this consistent schedule. This would reinforce the bodies internal clock.

·         Follow a relaxing bedtime routine before going to sleep, for example – gentle stretches, a little meditation, listening to soothing music, focused breathing, reading a book etc.

·         Avoid using electronic devices at least an hour before bedtime and keep them away.

·         Avoid or anything that is stressful or overly stimulating, including holding emotional conversations.

·         Exercising regularly can improve sleep quality, and health, but avoid heavy exercise around bedtime.

·         Cut down on caffeine, especially nearing bedtime. Caffeine’s impact can stay for over 3-7 hours after consuming it.

·         A cool, dark, and quite room helps falling and staying asleep. Earplugs, blackout curtains, and eye masks would be helpful in doing so.

·         Try to restrain the use of your bed only for sleep. This would help the brain to associate bed to sleep.

·         Go to bed only when you are tired and feeling sleepy. If you do not fall asleep within 20 minutes, try doing something else.

·         Avoid napping during the day, especially later in the afternoon. Limit the naps to not more than 30 mins.

References

Hersh, E. (2020, August 17). 10 Healthy Sleep Hygiene Habits. Healthline. https://www.healthline.com/health/sleep-hygiene#limit-naps

Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36. https://doi.org/10.1016/j.smrv.2014.10.001

Pacheco, D. (2021, December 9). Why Do We Need Sleep? Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep

U.S. Department of Health & Human Services. (2016, July 15). CDC - Sleep Hygiene Tips - Sleep and Sleep Disorders. Centers for Disease Control and Prevention. Retrieved February 10, 2022, from https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

 

Mental Health is Health - Dr. Sangeetha Madhu and Ms. Neethu Sara Joseph

What constitutes well-being when it comes to mental health?

Is it about using the best coping techniques, having our defensive mechanisms in control, and being sure that our physical and emotional baggage is empty?

The Challenge

Mental health is often considered as being on a binary scale of yes or no- either we are mentally healthy or not mentally healthy. Sometimes the process of addressing the mental health concerns disregards subtle nuances & plural roles /identities, thereby leading to the stigmatization of the concerned person. When people are compelled to absorb stigmatized identity/ role, it can give rise to feelings of shame, guilt, agony, and apathy from a community perspective.

Mental Health: Beyond All or None

The essential task ahead is to remind ourselves that caring for our mental health is a continuous process that will vary over time-based on certain internal and external factors like our mood, certain triggers, anxiety stemming from it, and a variety of other variables in the moment. Each and every individual is unique and understanding the mental health spectrum is critical in order to build an inclusive engaged community. Raising our collective awareness on evidence-based scientific knowledge on mental health concerns, destigmatizing conversations regarding mental health, sensitizing portrayal of mental health in mainstream media, and building a supportive community to thrive at workplaces and educational institutions will provide a future ensuring establishment of a catalytic community with the ingredients of empathy, kindness, and compassion!

References

https://positivepsychology.com/mental-health-continuum-model/

https://www.rewriting-the-rules.com/self/mental-health-beyond-binaries-ladybeard-panel/

 

Building Resilience - Dr. Sangeetha Madhu and Ms. Sanjhna Shetty

  

The American Psychological Association (APA) defines resilience as ‘the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress’, as ‘bouncing back’ from a negative experience.Every one of us has an inherent capacity of being resilient. While some of us may be more resilient than others, it is not an all or nothing quality; it can be developed over a period of time.

1. Psychological Resilience - the ability to mentally withstand or adapt to uncertainty, challenges, and adversity
2. Emotional Resilience – the ability to understand our emotions which enables us to take necessary steps to manage stress in a positive manner
3. Physical Resilience – the ability of the body to adapt to change. It includes the ability to maintain stamina and recover quickly and efficiently
4. Community Resilience - the ability of groups of people to respond to and recover from adverse situations, such as natural disasters, acts of violence, economic hardship, and other challenges to their community.

Building resilience-

According to the APA, factors such as

·        Making realistic plans; carrying them out

·        Having confidence in our strengths and abilities

·        Communication, problem solving skills

·        Managing feelings

contribute to and act as markers of resilience. Resilience can be built by –

1.      Building Connections – surrounding ourselves with empathetic, understanding people who validate our feelings helps in times of crisis.

2.      Fostering Wellness – ‘self-care’ helps deal with the physiological aspects of stress, thus allowing space for resilience. Yoga, mindfulness meditation and spiritual practices also prove to be helpful.

3.      Finding Purpose – developing realistic goals and systematically achieving them, helping others, being proactive can help us muster motivation and purpose even during stressful periods of time.

4.      Embrace Healthy Thoughts – changing the narrative of the situation to focus more on the positives empowers us to expect that good things will happen to us, thus motivating us work towards achieving those positive outcomes.

 

Resilience, or the capability to ‘bounce back’ from any kind of adverse situation is an inherent quality, it can be honed and sharpened to serve us better in times of crisis.

 

 

References

Ackerman, C. E. (2021, February 22). What is resilience and why is it important to bounce back?Positive Psychology. https://positivepsychology.com/what-is-resilience/

American Psychological Association. (2012). Building your resilience. https://www.apa.org/topics/resilience#

Cherry, K. (2021, April 24). What is resilience? Verywellmind. https://www.verywellmind.com/what-is-resilience-2795059#how-to-build-resilience

Hurley, K. (2020, December 10). What is resilience? Your guide to facing life’s challenges, adversities, and crises. Everyday Health. https://www.everydayhealth.com/wellness/resilience/

 

 

 

 

 

Holistic Health and Happiness - Dr Sangeetha Madhu and Sanjhna Shetty

Holistic health is defined as the physical, mental, spiritual, and overall wellness in an individual. Holistic health as a form of practice focuses on the whole individual and every aspect attached to them. Well-being, on the other hand, is defined as the overall experience of happiness, health, and prosperity. It is not only defined by the absence of illness or distress but the presence of life satisfaction and happiness. An individual’s perspective towards their life is connected to their overall well-being.

Aspects of holistic health

·         Physical: This aspect includes getting proper sleep (At least 6-8 hours), eating a well-balanced diet, physical exercise for 30 minutes, maintaining balanced blood sugar levels, cutting down on processed food and avoiding excessive alcohol consumption, among others.

·         Emotional: Mindfulness and stress reduction techniques, seeking support either from a trusted peer or a mental health professional and using healthy coping techniques such as thought diary.

·         Social: Setting healthy boundaries in order to reduce toxicity and stress levels, getting involved with the local social circles, and being able to walk away from the relationships that serve no purpose or do more harm than good.

·         Spiritual: Being one with nature, practicing meditation and if one is religious, including practices from their religion, among others

·         Mental: Mental health shares a close connection with emotional and physical health. Consciously attempting to learn, positively challenge oneself, including foods high in antioxidants since they assist in cognitive functioning.

Importance of holistic health

The world we currently live in is consumed with high levels of stress and other negative emotions which adversely impact our health and happiness. The foods we consume, the environment we live in are causing harmful effects due to the chemicals present in them. Those who are living with chronic diseases benefit the most with holistic health approach. Having said that, holistic health is for everyone as it considers the environmental factors as well as internal factors which could impact our overall wellness and systematically addresses the issues.

Connection between happiness and health

The experiences of happiness and health go hand in hand. Research states that unhappiness is associated with poor health. If negative health conditions are chronic, it may lead to increase in likelihood of diseases. Likewise, a good health is linked with increased amount of happiness.The major focus of holistic healing and happiness is to assist an individual in experiencing a deeper level of joy and healthy way of being.

 

References

The 5 Aspects Of Holistic Health And Why They Are So Important. The Well Essentials. Retrieved 15 May 2021, from https://www.thewellessentials.com/blog/the-5-aspects-of-holistic-health-and-why-they-are-so-important.

Science-Backed Links Between Health And Happiness. Verywell Mind. Retrieved 15 May 2021, from https://www.verywellmind.com/the-link-between-happiness-and-health-3144619.

What Is Well-Being? Definition, Types, and Well-Being Skills. Psychology Today. Retrieved 15 May 2021, from https://www.psychologytoday.com/us/blog/click-here-happiness/201901/what-is-well-being-definition-types-and-well-being-skills.

 

Mindfulness - Dr Sangeetha Madhu and Sanjhna Shetty

Take a minute to stop everything you are doing and focus on your breath. Are you able to stay still and focus on your breath? Can you tune everything out?

As simple as this activity sounds, most people will find it challenging to calm their minds for more than just a few seconds. Psychologists and physicians have turned to a practice called mindfulness which has helped people become calmer, more centered, and in turn, less stressed. Dr. Jon Kabat-Zinn (1991) explains mindfulness as ‘paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally.’

Mindfulness                                                                                                                                      

·         Mindfulness is one of the techniques in meditation, among others and can be performed in a formal or informal way

·         Mindfulness can be practiced anywhere and anytime as it requires the person to be completely aware and engaged in the here and now

·         Mindfulness can be practiced informally by engaging in daily activities with the intention of being mindful - for example, mindful eating, mindful conversations, mindful walking.

 

Research shows that meditation has proven beneficial for people to be mindful in their daily lives and activities. Although having significant differences, mindfulness and meditation can be woven together and incorporated into our daily lives.

 

How to be More Mindful

·         Be consciously present.

·         Use short mindful exercises- mindful breathing, concentration, walking mediation.

·         Practice mindful eating.

·         Sleep mindfully.

·         Being mindful in interactions.

·         Engage in activities mindfully.

·         Pause throughout the day- awareness of your body, releasing tension,

Benefits of Mindfulness

            According to the American Psychological Association, mindfulness is known to have certain empirically supported benefits-

Psychological-benefits

●       Increased awareness of one’s mind

●        Significantly reduced stress, anxiety, and negative-emotions

●       Increased mental-flexibility and focus

●       Decreased emotional-reactivity

Physiological-benefits

●       Lowered blood-pressure

●       Lowered levels of blood cortisol (a major stress hormone)

●       Enhanced immune system functioning

●       Greater resistance to stress-related illnesses such as heart disease

 

Being mindful is an important tool to enhance our well-being. An understanding that it can be practiced anywhere and in an informal environment is an added advantage. Keeping this in mind remember to be mindful the next time you feel uncomfortable, stressed, or simply when you want to check in with yourself.

References

Decosta, H. (2020, August 19). Mindfulness and Meditation: Understanding the Difference. Mindfulness Exercises. https://mindfulnessexercises.com/mindfulness-and-meditation-understanding-the-difference/

Naik, P., Harris, V., & Forthun, L. (2013). Mindfulness: An Introduction. EDIS, 2013(8). https://doi.org/10.32473/edis-fy1381-2013

Schultz, J. (2020, July 24). 5 Differences Between Mindfulness and Meditation. PositivePsychology.com. https://positivepsychology.com/differences-between-mindfulness-meditation/

 

 

Self-Compassion - Dr Sangeetha Madhu and Sanjhna Shetty

According to the American Psychological Association, “Self-compassion is a construct derived from Buddhist thought and entailing a non-critical stance toward one’s inadequacies and failures.” Being kind to oneself, confronting insecurities, and embracing one’s good bad and ugly is an essential aspect of self-compassion. We live in a society where self-criticism is regarded as a factor of growth whereas showing warmth and kindness to ourselves signifies weakness.

Three elements of Self-Compassion

Self-compassion is often interchangeably used with self-esteem. While self-esteem is related to the evaluation of oneself. self-compassion has to do with self-acceptance, even when there is failure. While engaging in the practice of self-compassion, there are three elements consistently present:

1.      Self-kindness: As the name implies, self-kindness refers to showing oneself the same amount of kindness one would show others

2.      Common Humanity: Acknowledging that each one of us is a human and being human is not an easy job

3.      Mindfulness: Observing one’s experiences with equilibrium state of mind. This element believes in being non-judgmental as well as accepting pain before being compassionate

Ways to develop self-compassion

Being gentle, kind and accepting of who we are can be a daunting task to some of us. To understand that one is capable of growth and is full of potential is a process. Following are some of the ways to develop self-compassion:

1.      Learning to forgive oneself and not being too critical about one’s mistakes

2.      Having a growth mindset which involves embracing challenges instead of avoiding them and believing in oneself

3.      Expressing gratitude and being generous, in a mindful way .

4.      Being aware and present lessens self-judgment and increases self-compassion

5.      Giving oneself the permission to not be perfect all the time

It is vital to remember that one deserves the same warmth and affection that they easily provide others. Self-acceptance is the first step towards self-compassion and recognising oneself as only human who naturally tends to make mistakes may help one look at themselves in a kinder way.

 

References

Definition and Three Elements of Self Compassion | Kristin Neff. Self-Compassion. Retrieved 14 May 2021, from https://self-compassion.org/the-three-elements-of-self-compassion-2/.

Help, G., Professionals, F., Listed, G., Help, G., Professionals, F., & Therapist, F. et al. Self–Compassion. Goodtherapy.org. Retrieved 14 May 2021, from https://www.goodtherapy.org/learn-about-therapy/issues/self-compassion.

5 Steps to Develop Self-Compassion & Overcome Your Inner Critic. PositivePsychology.com. Retrieved 14 May 2021, from https://positivepsychology.com/self-compassion-5-steps/.

Art of Self-Reflection - Dr Sangeetha Madhu and Sanjhna Shetty

 

Self-reflection is a process of revisiting and analyzing our past behavior. It involves diving deeper into our minds, to recognize our feelings, emotions, motivations and desires with an attempt to find the 'why' behind them.

At the micro level, we can evaluate our behavior, our responses to particular situations or circumstances and analyze them and on a macro level, we can study the trajectory of our life. This gives us a clear picture of where we are headed, and whether we are going in the right direction.

Importance of Self-Reflection

In today's time with our fast-paced lives, trying to keep up with the speed of the world around us we keep pushing through life without having a conscious thought . This often gets us in situations where we feel stuck.

·         Gaining Perspective: Hitting the pause button on life for a few minutes regularly helps us in identifying what matters and what doesn't.

·         Responding more effectively: Self-reflection helps in identifying tasks and priorities that are important to us. Which helps in allotting more time and attention to them. On the other hand tasks that are lower in importance require less mental effort.

·         Facilitates Learning and Understanding: Self-reflection enables us to decode our past experiences. By taking some time to think deeply and ponder the meaning of certain experiences and emotions, we start developing a holistic attitude towards life.

 

Practicing Self-Reflection

Micro level-

·         A few minutes of self-reflection practiced daily or weekly, helps us recap our recent past and review our actions in a very detailed manner. This helps in identifying several minute details of our behavior that resulted from the events that were happening around us.

 

Macro level-

·         Self-reflection can also be practiced at the end of every month and every year as a personal review. This helps us see the bigger picture and gain perspective towards life, ensuring that we're making the most out of our lives. Journal writing, taking a walk, listening to music, exercising, meditation, healthy self-talk. Identifying the important questions, and attempting to find answers to them is the goal. Effective and honest communication with oneself is the most important aspect of self-reflection.

 

Self-reflection practiced regularly, or after every new experience helps us enrich our lives in a very interesting way. Being detached from oneself, looking at the situations as a third person, or a silent observer helps us in being open to unbiased and honest insights about our behaviors in the past.

References

 

Self-Reflection 101: What is self-reflection? Why is reflection important? And how to reflect. Holstee. Retrieved 14 May 2021, from https://www.holstee.com/blogs/mindful-matter/self-reflection-101-what-is-self-reflection-why-is-reflection-important-and-how-to-reflect.

Self-Reflection, 1. 15 Essential Ways to Practice Self-Reflection. Minimalism Made Simple. Retrieved 14 May 2021, from https://www.minimalismmadesimple.com/home/self-reflection/.

The Art of Self-Reflection. Thriveglobal.com. Retrieved 14 May 2021, from https://thriveglobal.com/stories/the-art-of-self-reflection/.