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Presently, mindfulness is acknowledged as a powerful method for enhancing mental wellness. It can improve various aspects of mental well-being, including reduced stress levels, regulating emotions and moods, increased self-awareness and better control over our minds and thoughts. This technique has become widely recognized as a powerful tool for enhancing our mental health. The practice of mindfulness is now a well-known global trend. Among the most popular alternative techniques for strengthening and boosting mental health are ancient yoga and meditation practices. Numerous Fortune 500 companies directly provide mindfulness-based meditation in their work-spaces to support mental health at work. Hospitals and other healthcare facilities also use this technique to reduce chronic pain and stress. Mindfulness and the ‘Thinking disease’: Jon Kabat-Zinn, a former medical professor and the head of the Centre for Mindfulness at the Massachusetts Medical School in the USA, is one of the most well-known figures in the mindfulness movement. He famously wrote in a book published in 2019 that “We have the potential to ignite a global renaissance catalysed by the cultivation of mindfulness and heartfulness at this critical juncture in the arc of human evolution and development.” He asserts that the cause of our misery and sorrow is a “thinking disease” that affects everyone and begins in the mind. His research and several other worldwide studies have shown a positive link between mindfulness and mental health. What is mental health? For us to think and perform well, our total psychological and emotional health is referred to as our mental health or wellness. We are better equipped to control the stress we feel every day and deal with any unforeseen adversity that may happen to us. Practically, we all face bad and ‘struggling’ times during our life’s journey. We often break down at those moments because we lack the mental fitness to handle the situation. We are mostly unprepared. We could get deeply entangled in a destructive thought cycle that compromises our mental health. In fact, during such trying moments, our mental and psychological health is tested. If we have mental toughness and resilience, we can quickly come out of those situations. In addition, our mental health affects our relationships, productivity at work, and physical health. Impact of mindfulness on our mental health: Most medical professionals now concur that mindfulness has many benefits for good physical, mental, and emotional health. Additionally, it is used therapeutically to help people manage a variety of mental health conditions. Huge research has supported the premise that mindfulness has positive effects on our mental health, including stress reduction, emotional control, and reducing negative thought processes. It helps us even in mild to moderate cases of anxiety and depression. Research has also shown that mindfulness is helpful in quitting addictions, particularly smoking. What is meant by mindfulness? Mindfulness is our experience of “being present” and observing non-judgmentally what is happening inside and outside us. Our deep and undivided awareness comes when we are fully conscious, aware, and focused on the “present.” This state is referred to as “mindfulness.” When we engage in mindfulness practices, we are completely alert and aware. In those moments, we are conscious of our thoughts, sensations, and emotions. When it happens, we are fully present and aware of ourselves. This level of awareness elevates one’s perception of their mental and physical well-being.  In brief, there are three crucial aspects of mindfulness: The most important is we are in the ‘now’, which means present. Second, during those times, we are focused and aware. We are not drifting off in different ways with our thoughts and ideas. Finally, we observe things in a non-judgmental way. We accept things as they are rather than reacting, making judgements, or giving the experiences meaning. In other words, when we are in a state of mindfulness, we accept things as they are rather than taking them as we perceive them.  However, we should pay more attention to what is happening both inside and around us. The root cause of the problem is that we are mainly preoccupied with our inner stream of thoughts. We may behave aimlessly, impulsively, and restlessly when we are not fully present and conscious. We’re more prone to miss our worthwhile experiences. We experience the same thing of ‘mindlessness’ while we work, eat, walk, talk to people, and so forth; we are in a state that might be referred to as “unconscious” or “half-sleep.” How mental health problems arise: ‘Mindless’ or ‘absentminded’ behaviour carries a heavy price. We frequently keep thinking unsettling things, worry about them, and get stuck in a cycle of them. We develop a penchant for mental stress and worry to varying degrees. When we fail to control our thoughts because we are unaware of them constantly, we may eventually experience mental health problems. As a result, we are more prone to mental health problems like persistent worry, chronic stress, anxiety, and depression. Benefits of mindfulness for our mental health:  Unquestionably, a large body of research studies has concluded that cultivating mindfulness greatly impacts our mental health. We develop mental fortitude and fitness. Not only may mindfulness help us better manage our thoughts and feelings, but it can also let us experience more original and creative thoughts. Better emotional regulation leads to increased self-control in the face of stress and adversity. We gradually improve our capacity for attention and focus. This all enables us to manage our personal and professional life better. As we practice mindfulness, we experience more compassion, empathy, and love in our relationships. In a broader sense, we slowly and consistently improve and make a better version of ourselves. How to develop mindfulness:  The best and simple way to develop mindfulness is through more frequent practice and immersion in the ‘present’. We must take advantage, to the maximum, of the times when we are awake and aware. To actively bring our straying thoughts back to ‘here and now’, we must make a concerted effort to be present in the moments a hand. This easy practice can

The world is witnessing an unprecedented time when stress and mental health problems are taking a pandemic proportion. According to a WHO report published on July 22, nearly one billion people were living with mental health conditions worldwide in 2019. Among them, the maximum number of people have an anxiety disorder. Stress is also affecting our society far more significantly than ever before. The majority of people in India have the problem of stress at their workplace. Their working environment is stressed and toxic. Even otherwise, we have concerns regarding financial constraints, health issues either physical or mental, and relationship problems. They all contribute to stress. Mental health wellbeing is important for stability in life. What’s stress? Stress and anxiety are two of the most common mental health issues people experience today. They can be caused by many factors, right from work-related stress to personal problems. India is moving fast towards an endemic situation. Stress affects our life’s quality in many different ways. Stress and anxiety are among the biggest threats to mental health. These twin problems can lead to physical, emotional, and mental health problems if left unaddressed for a long time. Stress contributes directly and indirectly to heart disease, diabetes, cancer, lung diseases, anxiety, depression, etc. What’s anxiety? Stress is the body’s natural response to any demand placed upon it. Although we often work under stress, it can lead to anxiety if it becomes chronic and unchecked. Anxiety is characterized by feelings of unease, worry, or fear about future events or outcomes. While it can be a normal human response to a stressful situation, excessive and prolonged anxiety can cause significant harm to a person’s mental health. The effects on mental health wellbeing: The effects of stress and anxiety on mental health can be huge. Both these health conditions can lead to physical symptoms, such as headaches, muscle tension, and fatigue, as well as emotional and mental symptoms, such as irritability, low mood, and a lack of motivation. Over time, prolonged stress and anxiety can lead to more severe mental health problems, including depression, panic disorder, and other anxiety disorders. Both these issues of stress and anxiety are interlinked. One can potentially leads to another if not managed well. Their symptoms may even overlap. What are the strategies to handle stress and anxiety: It is hence necessary to handle both stress as well as anxiety effectively. Before the symptoms are aggravated, we need to take steps to contain their severity. Some websites like Mind Therapy uses free online tests for stress, anxiety, and depression. People can know their severity. Some of the effective strategies are briefly explained below:  Relaxation techniques: There are certain deep relaxation techniques like deep breathing, meditation, and progressive muscle relaxation that can reduce our stress level and anxiety by ensuring relaxation and reducing tension in the body. ‘Pranayam’ or breathing exercises are effective, especially for managing anxiety. One special kind of ‘pranayam’ is known as the 4,7 & 8 breathing technique. We inhale breath in for 4 seconds, then hold the breath for 7 seconds, and lastly exhale breath in 8 seconds. It’s very popular and can also be used for inducing sleep. Mindfulness based meditation is another tool to promote mental health in very effective manner Regular exercise has been shown to reduce stress and anxiety, both by releasing endorphins. These hormones are released when we feel pain or stress or experience pleasurable activities. These are supposed to be natural mood boosters. It can also help improve overall physical health, which in turn can improve mental health. That’s the reason we feel good after rigorous exercise. So it’s highly recommended to reduce stress and anxiety. Identify the triggers: To manage our stress and anxiety, we first need to identify the triggers that cause them. This may involve introspection; some do it by keeping a journal or diary to track stressful events. It can be beneficial if you find the root cause of the problem. Once that’s done, then it becomes easier for us to find ways to tackle the causes. Social support system: A strong support system can help us to manage stress and anxiety by providing comfort and security. Nurturing true and meaningful friends can go a long way to managing stress and anxiety and bringing happiness and positivity. They are the ones who can stand along with us during stressful and challenging times.  Avail professional help: If stress and anxiety impact a person’s quality of life, seeking help from a counsellor, psychologist, or psychotherapist may be worthwhile. A mental health professional can help identify the root cause of the problem and provide us with solutions and strategies to manage it effectively. The right way of perceiving things and responding appropriately to stressors is a critical component of the therapy sessions What are the ways of self-care for mental health wellbeing? healthy and disciplined lifestyle is a critical ingredient of life, which we should not ignore. Practising self-care, such as taking time for oneself and engaging in activities and passions that promote relaxation, can help reduce stress and anxiety and promote overall mental health wellbeing. A healthy lifestyle includes: Taking a balanced diet. Getting enough sleep. Avoiding unhealthy coping mechanisms such as drugs, smoking and alcohol. Engaging in activities and passions that promote relaxation and well-being. Ultimately, managing stress and anxiety requires a holistic solution. Individuals can effectively manage stress and anxiety and promote better mental health and overall well-being by identifying the triggers, practising relaxation techniques, exercising regularly, building a strong support system, practising self-care, and seeking professional help when necessary. Take away: To conclude, stress and anxiety are two of the biggest threats to mental health wellbeing. They can have a profound impact on a person’s physical, emotional, and mental health and wellbeing. They can lead to a range of health problems if left unchecked.