My approach to mental health has always been holistic—one that recognises the intrinsic connection between mind and body. Every effort you make towards your physical health is bound to have a positive impact on your mental wellness and vice-versa. You don’t need to do anything fancy to enhance your wellness. Just tune in and listen to what your body and mind is telling you. The more stressful your job or circumstances, the higher your ‘adjustive resources’ need to be. Here are 8 simple wellness practices and lifestyle habits that, if followed consistently, can truly transform your state of emotional wellbeing.
1. Practice ‘present moment awareness’ a few times every day
Our mind always finds ways of living in the past or future, and we miss out on experiencing the wholeness and joy of experiencing the now. Even if you don’t have time or the inclination to meditate, you can use simple ways of giving your fullest attention to the present moment. Instead of letting your thoughts wander while making a cup of tea, get fully involved in the process using all your sense perceptions. Observe how the water boils, how the tea leaves infuse it with a rich colour and most importantly become aware of your breath and movements. Watch a plant, a tree, a flower or a cloud for a few moments while you walk or drive back home. Within a few weeks, you will start to feel more joyful and alert, with a reduced tendency to overthink or to feel anxious.
2. Make breath-work/pranayama an essential part of your day
Breath is the most essential nourishment our body needs, followed by water and food. There is nothing more powerful than breath to oxygenate our cells, calm our mind and decrease our heart rate. If you can cultivate the discipline to allocate 5-10 minutes to breath work every day you will see dramatic positive results in the way you think, feel and function. Even if you can’t do that, try deep belly breathing whenever you can. Take a long deep breath and fill up your lower abdomen, hold it for a few seconds and exhale slowly. Doing this a few times can make you feel calm and peaceful.
3. Hydrate yourself with alkaline beverages at least 4 times a day
If you’re in the habit of drinking too much coffee, diet colas or other aerated drinks containing refined sugar, ditch them now! These stimulants are only going to increase the inflammation in your gut, resulting in increased cortisol levels and hence more anxiety! Instead, go for a glass of buttermilk, yoghurt smoothie, coconut water, fennel or matcha tea, among many other options. The best way to change what you consume is to knock off processed/refined food from your household grocery list and add whole, nutrient-rich ones.
4. Stop taking yourself too seriously and be playful
At any age, it is a good idea to keep the child in us alive and do something that gives us joy and delight. What is it that you loved doing as a child and stopped years ago because it’s no longer a priority? Was it playing an instrument, a board game, writing poetry, singing or dancing? As adults, when we allow ourselves to ‘play’, we can heal our mind and body tremendously.
5. Start becoming aware of your self-limiting beliefs and how they impact your emotions
Most of us believe that external circumstances are responsible for making us either happy or sad. But if that was the case, each of us would be equally affected by problems such as financial losses or break-ups. Some people exhibit more resilience in dealing with difficulty than others, and this largely derives from their core beliefs. What is the voice in your head saying about that missed promotion or not getting admission into your dream college? Are you telling yourself that you’re not good enough, not lucky enough? It would be a very helpful exercise for you to start making a list of all the limiting beliefs you think you have and then decide how you could start changing them into more rational ones that support your growth as a human being.
6. Stop suppressing your feelings and start acknowledging your emotions
One of the dysfunctional aspects of our culture is that it regards the expression of negative emotions as unfavourable. Children are often told to stop crying, to not be angry, to not complain and to not be sad. As a result, most people develop the habit of suppressing their emotions, which further cause disease in our body and are responsible for mental health problems of all kinds. It’s never too late to start ‘feeling your feelings’ instead of running away from them. Allow yourself (and your loved ones) to be sad, to express anger in healthy ways, to express disappointment and other painful emotions. Whether its journalling or confiding in a friend, the ability to allow your emotions will.
7. Be judicious about the content you consume, especially at night
It has become a regular practice for people to drift into sleep while watching a show on Netflix. Do you know how it impacts your subconscious mind? It is scientifically proven that in the last 30 minutes before going to sleep we enter a state of partial hypnosis where our mind cannot filter out the violent imagery being shown to us. The bedtime hour should be spent either reading a good book, reflecting on the day with gratitude or spending some time in prayer. You can create your own sleep ritual based on what you find relaxing and the ideal preparation for deep, restful sleep.
8. Words have a strong impact, so choose them well
Ask yourself if the words you use accurately reflect the intensity of your feelings because when we use exaggerated language, our mind tends to believe it literally. To give an example, if we say, “this person is horrible!” or, “she’s driving me insane!”, it has a very different impact on our mind than if we say, “I’m bothered by her behaviour”. Consciously choose your words so that your communication is more effective and emotionally intelligent. Healthy communication reduces conflict and builds harmony in relationships, leading to more fulfilment and happiness.
