wellness programs

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.

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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.  

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Mindfulness

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.

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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!

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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.

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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

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Did my second batch Mindful Leadership Program with Wipro Lighting of their zonal heads. Bang on program, we covered from the pillars of mindful leadership, how mindful leadership brings the organisational success and what are the hindrances mindful leaders face and their solutions!!

Mindful Leadership Program at Wipro Lighting Read More »

Conducted a Discover Wellness Program at Trident Group India. With breathing exercises and group sharing, the intent was to help our members balance professional success with personal health and happiness. To embrace uniqueness, and develop a sense of balance so that you can grow and thrive.

#DiscoverWellness #InnerWellness #TridntGroup #heathcare #mentalhealth #balancedlife #wellbeing #innerwellness #happiness #breathing

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