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The idea of nature’s therapeutic benefits for mental health is well-established and acknowledges the beneficial effects of nature on our psychological wellness. Spending time in nature can have several positive effects on mental health and can improve general well-being, according to research. Following are a few effective ways that nature can improve mental health:

• Stress Reduction: The tranquility and serenity of nature can help lower stress levels. It has been discovered that being accompanied by nature, such as forests, mountains, or any natural environment minimizes cortisol levels and improves mood.

• Mood Elevation: Spending time in nature can elevate mood and enhance general emotional health. The visual splendor of nature, together with exposure to natural light and fresh air, can heighten happy emotions while lowering feelings of anxiety, sadness, and other negative emotions.

• Improves Cognitive Function: Nature has been demonstrated to enhance cognition and focus. Going outside can help you focus better, concentrate better, and regain mental vigor. Additionally, it may enhance your creative capacity and right decision-making capability.

• Increased Physical Activity: Engaging in a simple nature walk or outdoor activities like gardening, or cycling, not only provides exposure to nature but also promotes physical exercise. Consistent outdoor physical activity in nature is known to have remarkable benefits for mental health, including minimizing symptoms of sadness, anxiety, and depression.

• Social connection: The natural outdoor locations are the right place for individuals to interact with one another and establish a better connection. Outdoor activities with friends, family, or community organizations can fortify relationships and present chances for social support, both of which are crucial for mental health.

To harness the healing power of nature for mental health, it is beneficial to incorporate regular nature experiences into our lives. This can include activities such as walking or exercising in natural surroundings, gardening, spending time in parks or green spaces, or even bringing elements of nature into our indoor environments through plants or natural light. Remember that even short interactions with nature can have a positive impact on mental well-being, so finding small ways to connect with the natural world can be beneficial.

The Healing Power of Nature for Mental Health Read More »

Holistic Yoga also enhances mental well-being

In today’s fast-paced world, finding an optimum balance and harmony in our lives is extremely crucial to attaining overall well-being. Holistic Yoga is a transformative practice that enables us to connect and align positive energy in our mind, body, and spirit, which consequently leads us to achieve the right balance between our priorities. Integrating the practices of Holistic Yoga into our daily life can yield many amazing benefits in the long run. Here we will disclose how it improves our overall well-being in few significant points:

It encompasses various elements that help to fix ourselves from a deeper level. Exploring Holistic Yoga aims at self-development practices to train the body and mind to self-introspect and become aware of our own nature while cultivating mindfulness and the ability to take charge of mind, body, and soul.

It organically allows us to diligently identify & repair all the potential loopholes that refrain us from living a healthy and happy life. One of the key aspects of Holistic Yoga is the fact that it is based on the interrelationship between our physical, mental, emotional, and spiritual well-being. With Holistic Yoga, its practitioners attain a deeper understanding of the connection between themselves and the world around them.

It improves physical fitness through the dedicated practice of different asanas. It encourages a disciplined lifestyle, improving endurance, stamina, strength, and posture, while helping prevent ailments, and relieving physical and mental tension. Consequently, making us ready to explore the higher consciousness and experience that attracts overall well-being, balance, peace, and contentment.

Holistic Yoga also enhances mental well-being through breathing techniques and meditation. It helps cultivate great mental clarity and brings the best out of yourself greatly improves your personal, professional, and spiritual life. Stress, anger, and anxiety can be effectively taken under control with holistic yoga. Furthermore, Holistic yoga helps balance and navigate emotions by inducing self-awareness, enabling individuals to identify their weaknesses, and strengths; and have a conscious understanding of their emotional patterns.

Holistic Yoga – “What It Is and Why It’s So Amazing?” Read More »

Clutter doesn’t have to exist in our physical environment only. A cluttered state can be “mental” as well, which can severely take a toll not only on your mental health but emotional & physical health as well. Hence, your mind requires a “tidier space” and a filter from unwarranted information, thoughts of trauma/past, guilt, insecurities, worries fear, anxiety, and everything that doesn’t contribute to your growth. So, decluttering your mind is a wise way to start and help yourself take care of your overall well-being. Here let’s discuss the five best ways to declutter your mind:

1. Meditation: It helps you improve focus, attain an optimum mental health level, reduce stress, be more in control, and smartly deal with anxiety and other issues that are distracting you from being the best version of yourself. Meditation is a wise way to start decluttering your mind and experience a higher consciousness.

2. Limit Social-media Engagement: Bombarding your brain with junk content all day long and every day adds to the brain clutter, as your mind gets piled up by addictive entertainment and your thoughts and feelings overwhelm by triggering posts, so it is time to take a break! Disengaging or limiting social media absorption can free up your mind for more mindful energy & activities.

3. Reduce Multitasking & Pursue Priorities: A multitasker’s personality may look efficient at the surface but it is burdening your mind by filling it with too much activity. Set your priorities right and concentrate on one task at a time to refrain from mental overload, this will also allow you to perform best according to your capability.

4. Release Your Thoughts: Maybe you are someone who is an overthinker, a creative one, or simply a person with a cluttered mind. Keeping all your thoughts & feelings in your head can quickly become unmanageable. To create some headspace, release your mental data, by writing over a note app on your phone/computer or just start journaling or you can speak your mind to a professional counselor, a therapist, or a reliable friend.

5. Exercise: Physical exercise not only challenges your body but your brain as well by demanding more willpower, determination, focus, and discipline. It helps develop and build mental energy that further enables you to efficiently control your mind, memory, and thoughts & create a better mental space.

The Five Best Ways to Declutter Your Mind Read More »

How to Control your Emotions in Your workplace

Carrying up our personal baggage of especially negative emotions such as anxiety, anger, inferiority complex, fear, sadness & insecurities to the workplace can greatly hamper the chances of your professional growth. So, understanding “how to control your emotions in your workplace’, can surely help you not get carried away with your emotions but act up firmly, enthusiastically & positively in the workplace.

Divert the Outburst of Emotional Energy: Divert or transfer your raging emotions towards building your capacity to deliver your best at the workplace. Just, let the energy flow into your productive magnitude. It can change the whole game!
Do Not Dwell in The Past: There are some things that you can never change, like “the past”. Use your mind as an instrument, master your thoughts & save yourself from becoming its slave.
Disengage with Office Politics/Gossip Mongers: There are people who get high on others’ loss, misery, failure & scandals. The unwarranted office politics can leave you with doubts & conflicts. Disengaging with such people can retain your mental peace & refrain you from exaggerating your emotions.
Practise Mindfulness, Meditation, Yoga, Exercise & Spend Time with Nature: They have the healing power to rejuvenate your mind, body & soul. It is an excellent way to nourish your emotional health, enlighten the facts that help you become the best version of yourself & keep your sanity intact.
Consider Therapy/ See a Professional Counsellor: They are there to provide the right guidance to help you balance your emotion & wisely improve your take on your professional & personal life.

How to Control your Emotions in Your workplace? Read More »

Who doesn’t want to establish healthy connections to improve their professional, personal & social relations? As we all know, for ages, effective communication has done wonders leading to a range of positive outcomes especially in the workplace & personal spaces too. To indulge in a potent communication session, it is extremely important to integrate self-awareness to become more mindful of our communication capacity. Therefore, there is a deep relationship between communication and mindfulness. However, many individuals are lagging behind when it comes to their interactive competency. So, the key to infusing mindfulness into our communication is to bring a higher level of understanding & consciousness to two vital sides of communication: listening and speaking.

Listening is an integral part of mindful communication. There are core principles of being a mindful listener, which can help generate trust, build relevance, shape relationships & ensure comfort. These principles include- listening to understand what the other person is trying to express, letting the speaker finish the sentences, becoming comfortable with silence & pauses; being careful of demonstrating wrong body language/judgemental reaction, and avoiding being out of focus by maintaining eye contact & being mentally present so that the speaker feels understood. Give the other person the space and time they need and it will certainly yield meaningful & mindful communication.

The other significant part of effective communication is mindful speaking. The goal here is to respond to people in a thoughtful manner and acknowledge their opinion, experiences, choice & interest. Stay on the relevant subject while you speak to express your side of the message as needed. When you do not care to pay attention to how you are speaking you are more likely to seem disinterested or irrelevant which creates an uncomfortable zone leading to misunderstandings, disengagement & rationalizations. When you merge communication with mindfulness you become sensible of others’ effort, time, and attention, which shows you respect & value their presence.

The bond between communication and mindfulness is what helps set-up authentic interaction brick by brick. This will further make you a reliable individual and helps you create a firm connection with people at professional & personal font.

How Communication and Mindfulness are interrelated? Read More »

If your mornings aren’t quite the holistic, mindful start to the day that you dream of then this is for you. There’s no need to get up hours earlier – unless you want to. Most of these are simple but effective things that I use to get my mornings off to the best start possible…

SET YOUR INTENTIONS THE NIGHT BEFORE

I’m not talking about a mile long list of ‘to do’s’ here, just a simple list of three things that are the main focus of your day. You can set this up in a way that suits you; try adding your most important tasks for the day, 3 things that will move you towards your life goals, or the 3 feelings that you want to cultivate throughout your day.

GRATITUDE

Whisper thanks for your blessings before getting out of bed, shout them out loud in the shower or find a moment to journal. How you give thanks and who to is not important – doing it is. Making this a daily habit is easy and truly life changing. Read more about developing a gratitude mindset.

AVOID OVERWHELM

Drama, crisis and worry all lead to feeling overwhelmed and they’re all available at the touch of a button or two; try leaving your phone, social media accounts and TV alone until you’ve got your day off to a good start. Being particularly sensitive to media headlines and world issues means that personally I avoid them as much as possible; that’s not to say that I am ignorant or uncaring of larger issues but restricted access helps me to prioritise my own wellbeing. I’m not suggesting that you should live like a hermit – just control when and how you consume daily media. Here’s how mindfulness can help to reduce the amount of overwhelm that you feel.

REHYDRATE

Hopefully you’ve been asleep for at least 7 hours and so your body needs rehydrating. Before you reach for your morning tea or coffee try to get a least one glass of water – start small if you have to, just a little will help your body get the kick start that it needs.

EAT

Yes, we all know how important breakfast is. The benefits for of a nourishing breakfast are endless for your body. But, consider the holistic benefits too; it’s an opportunity to spend a few mindful moments alone or with your family. Try putting your plans to one side for a few moments and be fully present while you appreciate the start of a new day.

MEDITATE

Meditating in the morning really helps to quiet your mind and get your day off to an intentional start. Simply begin by lighting a natural candle and sitting quietly while your mind slowly adjusts and begins to slow down. Let your thoughts pass by like clouds, letting each one go while you bring your focus in to your breath. You’ll be surprised how powerful this is, especially if you practice it every day.

MOVE

My favourite form of exercise is yoga, even a pose or two is helpful in the mornings but if you can gradually increase that time then you really will feel the benefits. If you prefer a slightly faster pace then dancing around the house or walking the dog is great too.

SMILE

Lastly, look in the mirror and SMILE – it’s a new day and you’re here to enjoy it!

8 Tips For Creating A More Holistic Morning Routine Read More »

It’s so easy to let negative thoughts and emotions creep into your life and take over your mental health. That voice in your head can seem so loud and persistent but you must remember that you’re stronger than it. Sometimes all you need is a little positive reinforcement to remind yourself that everything is going to be OK. Here are 10 positive things to tell yourself when you’re not feeling ok.

1. This Is Temporary

What you’re going through right now is not permanent and you will get through. A quote I always tell myself is ‘This too shall pass’ and whatever struggles you’re facing now will pass you soon. Your life will change in a short matter of time and the problems you’re dealing with won’t be bothering you for much longer.

2. What’s Meant For You Won’t Pass You

If you feel like you’re constantly getting ‘no’s’ and nothing is going right for you, remember that what’s meant for you won’t pass you by. If it’s meant for you, it will work out and if it’s not, it will pass you by. Don’t get disheartened by getting a no or if you don’t get something that you wanted. When the right opportunity comes along, you will know.

3. Things Will Work Out

You will be happy and you will get the things you deserve in life, even if it’s taking a little longer than you expected. You’re on a journey and you’re not at your final destination, so don’t feel down about not being exactly where you’re meant to be right now. Everything will work out in the end and you’ll figure out the right things to do and the right path to take.

4. I Will Get There

Believe in your abilities to achieve anything you want and remind yourself how strong and capable you are of doing anything. Tell yourself that you can keep fighting and keep going to reach your point of happiness. Progress takes time but little steps can amount to huge differences, so never underestimate your abilities and reinforce those beliefs and goals in yourself. Tell yourself ‘I’ll get through this.’

5. I Am Good Enough

It’s so easy to constantly compare yourself to everyone else; to people on social media, to people you walk past on the street, to people who seem like they’re doing so much better than you. Tell yourself that you are good enough and that you are not in competition with anyone else but yourself. Try not to compare yourself to others and don’t listen to people who try to undermine you or lessen your self-worth. Don’t seek approval from others, the only person you need to seek it from is yourself.

6. My Life Will Be So Much Different This Time Next Year

Think about the future, think about how different your life will be when things work out, think about how much things will change in the near future and how much happier you’ll be. Don’t focus on what’s going wrong now but instead focus on the plans you’re making for the future and design a life in your head that you want to live. Visualize your goals, visualize your ideal life and focus on working hard to make that happen.

7. Everything Doesn’t Have To Be Perfect Right Now

You don’t have to have everything figured out right this minute. It’s totally fine to not have everything perfect in your life right now and there’s absolutely nothing wrong with not having your life sorted out immediately. Everyone takes different routes in life and everyone reaches their version of a ‘perfect’ life at a different stage. If you don’t have everything figured out right now that’s more than OK. You will get there in the end.

8. It Doesn’t Matter That They’ve Achieved More Than Me

It doesn’t matter that they have a bigger salary, it’s doesn’t matter that they have a better degree, it doesn’t matter that they’re looking at getting a mortgage for a house and I’m only thinking of renting. ‘Don’t compare your hustle to their highlight reel.’ People want you to see on the outside only what they want you to see. Everyone is struggling with something on the inside and their perfect exterior isn’t always as perfect as it seems. You are not in competition with anyone else. Don’t compare yourself to others and don’t get disheartened and feel down about not being as accomplished as someone else.

9. I Can Change My Environment

You’re not stuck in your life, things aren’t happening to you and you’re not out of control. You have the ability to choose anything you want in life and create the life you want to live. You can make choices and decisions to leave where you are now and create an environment that you love to wake up in. No one is forcing you to do what you’re doing and you are in full control of how your life turns out. Do not feel guilty about not following a certain path to please your parents, partner or friends. Do what makes you happy and what is most beneficial for your mental health and wellbeing.

10. Little Achievements Are Important

Don’t focus solely on the end goal because by doing so you can get disheartened and feel overwhelmed with what you have to do to get there. Take everything a day at a time and congratulate yourself on the little achievements on the way. The small steps lead you to the big goal so take pride in everything you accomplish, no matter how small.

These are some simple ways to feel better about yourself and bring more positivity into your life. Whether you’re dealing with depression, anxiety, low moods or and other mental health issues, remind yourself of these 10 things daily. Keep going, be strong and believe in yourself always.

10 THINGS TO TELL YOURSELF WHEN YOU’RE NOT DOING GREAT Read More »

Self-care is incredibly important. It’s important for your mental health. For clarity, for happiness, for physical health. And so many more aspects of your life! However, you don’t always have a lot of time available to practice self-care. Sometimes you need quick self-care! So below are 10 options for things you can do that take less than 30 minutes and will help you feel that you have taken care of yourself and prioritized your well-being today.

Self-care does not need to be (and really shouldn’t be) an overwhelming and time-consuming thing to do.

You should be able to incorporate self-care elements quickly into your day so you can actually do consistent self-care! So, if you are looking for quick self-care items then keep reading!

Idea 1) Take a quick walk

This is one of the best self-care options that you can do with little time because it has two big benefits.

The first benefit is that you get physical activity which is good for both your body and mind. A nice leisurely walk for 30 minutes will help your body waken up and it will give your brain a break from your normal views and routine which is incredibly helpful for if you are feeling anxious or sad right now.

The next benefit is the fresh air that comes with taking a walk. Fresh air is a fantastic way to make you feel better! If you can’t go for a walk then try either sitting outside for 30 minutes or if it’s too cold for that, try at least cracking open a window so you can breathe in some fresh air.

Idea 2) Do a face mask

Self-care is all about taking care of yourself. And your skin is one of the many parts of yourself that you should be taking care of! Plus, face masks are fun and a great way to feel confident when you take one off and your skin is glowing.

Idea 3) Meditate

Meditation is an especially ideal choice for these 30 minutes of self-care if you are feeling anxious or have a lot going on in your life right now. This is such an important but still quick self-care idea.

There are hundreds of free meditation videos on YouTube and free apps you can download. Just try to find somewhere quiet that you can be alone to meditate.

It can be helpful to set up a peaceful area with some relaxing candles and a yoga mat.

Idea 4) Watch an upbeat YouTube video

Watching an upbeat YouTube video, or two, is a great way to put a smile on your face.

And smiling/laughing is one of my personal favourite forms of self-care!

Watching content like YouTube is a way to “escape” for a little bit but make sure to watch something that is happy and upbeat so that you can help put yourself in a good mood before continuing on with your day.

Idea 5) Have a cup of tea

Tea is my favourite drink when I want to help my mood! Remember- tea is a “smile in a cup”. It is healthy and unlike coffee drinks, it typically will not make you jittery which is not the best thing for you when you are feeling down and looking for some self-care.

If you are new to the tea world then I highly recommend trying a tea variety pack so you can find out what your favourites are.

Idea 6) Gratitude journal

Gratitude journals are a great way to bring some self-care into your daily routine and they only take about 10-15 minutes out of your day. Try adding them either into your morning routine or right before bed.

Idea 7) Stretch or do yoga

Stretching and/or yoga are fantastic for your mental and physical health and can take anywhere from 5-30 minutes. Yoga especially can really relax your mind while helping strengthen your body and even can provide a great workout if you want. There are hundreds of different yoga routines you can follow that are online for free.

Stretching is a little simpler, I recommend trying to incorporate 5-10 minutes of stretching and focused breathing before heading to bed each night. This can replace the yoga or be in addition!

Idea 8) Listen to a relaxing playlist

Relaxing playlists can be a self-care items by themselves or can be combined into other ideas (like taking a walk). This is definitely one of my favourite quick and easy self-care ideas.

If you don’t already have a relaxing playlist or if, like me, you aren’t that great at finding music and creating playlists then just use Spotify or Pandora and search for a relaxing playlist. Make sure to save if if you find one that you really like!

Idea 9) Write down 5 kind things about yourself

Self-care should always be focused on being kind to yourself mentally and physically.

And one of the simplest and easiest ways you can be kind to yourself is by taking 10 minutes to write down 5+ kind things about yourself.

They can be about your appearance, your personality, your accomplishments. Anything that you can genuinely compliment yourself on is a healthy and wonderful way to be kind to yourself and perform self-care.

Idea 10) Have a one-man dance party

When in doubt, dance it out!

I saved this one for last because honestly it is my favourite form of self-care. I started doing one man dance parties back in high school, long before I had ever heard the term “Self-care” because unknowingly I was caring for myself.

Truly, I was listening to the music I loved and dancing around in my room like an idiot and letting my emotions and fears be forgotten about for a little while because I was too busy enjoying myself.

10 self-care idea for bad day Read More »

The summit to beaming mental health can seem an extremely complex journey for many. There is a proven and efficient way to defeat and overcome the mental hurdles that refrain you from utmost health and happiness. Opting for professional coaching is like walking with a torch-bearer that leads you through the right path to a healthy mental state. It is like equipping, training & strengthening yourself with the required weapons on the battleground. The other ways that Life coaching can help improve your mental health are:

· It makes you a calmer & more positive person thus helping you with anxiety, sleep, and boosting your comprehension ability of a situation and the way you react & absorb the environment around you.

· Coaching not only helps improve the relationship with yourself but it is strongly advised if you are experiencing difficulty in dealing with personal & professional relationships too. It supports you repair the damaged emotions/relations, working on yourself & consequently honing your mind to attain emotional intelligence and refine thoughts.

· The overthinking patterns can haunt you anywhere and anytime, this vicious shackle can be untied when you have a professional coach by your side who can help master your thoughts.

· Your peace of mind will sustain for the long run, as you will be able to identify and deal with negativities on your own.

· Consulting a mental health coach efficiently enables you to pursue self-care, and prioritize what is more important in your life. And on top of that it helps you experience brick-by-brick process to acknowledge, accept and heal from the past; and move on to the new horizon that yields you optimum mental health.

How Can Coaching Improve Your Mental Health? Read More »

Discover Wellness by Inner Wellness session conducted with Torque Pharmaceuticals Pvt. Ltd. one of the oldest pharmaceutical company in North Region. Session was about accepting the change in side the organisation, how to face challenges and conflicts internally and externally, the best of the session was breathing exercise, meditation and emotional hygiene tools. #discoverwellness #wellnesscoach #meditation #breathing #wellnessprogram #torque

Discover Wellness Program at Torque Pharmaceuticals Pvt Read More »