Promoting Mental Health for Indian Tech Workers

21/08/2024

https://joyboseroy.medium.com/good-diet-leads-to-good-mental-health-47b73b7972ef

In this article, we discuss ways in which the food we eat our physical activity impacts our mental health.

11/08/2024

PhD thesis on tech industry burnout: The Impact of the Employee-Organization Relationship on Engagement and Burnout: A Mixed Methods Study Within the Tech Industry by Bailey-Hicks, Bonnie Ann. Northwood University ProQuest Dissertations & Theses, 2023. 30990959.

10/08/2024

An overview of some good apps for mental health

In this article, we survey a few good apps using Cognitive Behavioral Therapy (CBT) and related therapies, that are useful for promotion of…

26/07/2024

Some positive affirmations

Every morning, we can make some positive affirmations that improve our mental health .

Examples of positive affirmations include:

I am well
I am safe
I am grateful for the good things in life
I radiate love and kindness to all beings
I am strong
I radiate peace and confidence
I am brave

25/07/2024

Seven quick tips to beat stress instantly

25/07/2024

The 5-5-5 rule for deep diaphragmatic breathing

It is a technique to promote relaxation and reduce stress.

It involves the following steps:
1. Inhale deeply through the nose for 5 seconds.
2. Hold the breath for 5 seconds.
3. Exhale slowly through the mouth for 5 seconds.
Repeat this cycle several times to help calm the mind and body.

25/07/2024

The 3-3-3 anxiety rule

It is a simple technique to help manage anxiety by focusing on the present moment.
Do these three when you are feeling stressed or anxious:
1. Look around and name three things you see.
2. Listen and identify three sounds you hear.
3. Move three parts of your body (e.g., fingers, toes, shoulders).

25/07/2024

Some links for mental health support for IT workers (these are just a few ones we tried, many more courses are available of each type)

Counselling and overall well being: NIMHANS center for well being.
Address: Address: 53, 19, 9th Main Rd, KEB Colony, New Gurappana Palya, 1st Stage, BTM Layout, Bengaluru, Karnataka 560029. Phone: 094808 29670
Website: https://nimhans.ac.in/nimhans-centre-for-well-being/

Yoga exercises online (via zoom) and offline courses: The Yoga Institute
Address: Address: Shri Yogendra Marg, Prabhat Colony, Santacruz East, Mumbai, Maharashtra 400055. Phone: 022 2611 0506
Website: https://theyogainstitute.org/courses

Music and learn piano: https://music360world.com/

Eating a balanced diet: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/

Online meditation app with free guided meditations: https://insighttimer.com/guided-meditations

How to do forest bathing: https://www.forestryengland.uk/blog/forest-bathing

Digital detox: https://www.webmd.com/balance/what-is-digital-detox

Mindfulness apps (including mindfulness reminder): https://plumvillage.org/mindfulness/mindful-apps

Happiness app: https://actionforhappiness.org/

Action for Happiness is a charity that promotes a happier and more caring society. We promote how to be happy, kindness, connection & wellbeing

25/07/2024

What to do when you are very stressed?

Take a break for 5 min. Get up from your desk and move about, wash your face etc.
Drink a glass of water.
Listen to some soothing and relaxing music.
Do some meditation.
Do some basic stretching or basic yoga exercises.
Go for a walk in the park or with greenery, if possible do it barefoot.
Digital detox: switch off all digital devices for some time and just be in the moment.

17/07/2024

Lack of mental health support for Indian IT workers
•Some IT companies offer 3rd party counselling services, including phone support and online support in case of stress and other mental health issues
•Examples of such services include Optum
•However, these are not always effective: employees may worry the information might be shared with the employer and negatively affect them
•The Indian government does not give much support either. Support from mental health NGOs is limited

The Gap
•IT people in India are stressed due to various reasons like high workload, family issues, financial problems like EMIs of housing loans, uncertainty of work etc
•The support given by IT companies and government is insufficient
•There exists a gap in the provision of mental health services to Indian IT people

17/07/2024

17/07/2024

In a 2022 survey of Indian IT employees:
1. 34% Indian IT professionals feel frequently stressed at work
2. Heavy workload is the top stressor at work for 51% of the respondents
3. In a survey of 1000 employees by Holmes and Rahe, Around 56% had musculoskeletal symptoms. 22% had newly diagnosed hypertension,10% had diabetes, 36% had dyslipidemia, 54% had depression, anxiety and insomnia, 40% had obesity
4. In a Covid time survey, 80% of Indian IT professionals experienced deadline pressures, long working hours, regular multi-tasking, and difficulty in maintaining work–life balance.
5. A 2023 survey by ADP research institute found that about 76% Indian workers felt stress had a negative impact on work performance

References:
•https://spacelift.io/blog/are-it-jobs-stressful
•https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4439723/
•https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11006029/
•https://economictimes.indiatimes.com/jobs/hr-policies-trends/76-of-indian-workers-say-stress-negatively-impacting-work-shows-survey/articleshow/102810905.cms?from=mdr