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Sanjal - A mental wellness service, Delhi (2026)

13/06/2021

Today marks 1 year to our journey !!🎈🎉

03/06/2021

Sometimes it feels like society says you should be always happy, and that showing your sadness is a sign of weakness. This isn’t true ! If you were to hold in all your sadness or anger you would explode. We all have good and bad days. No one can be perfectly happy all of the time, that is not human.
For those who are struggling, dealing with this pressure to always seem happy can be even more challenging. Sometimes when we are feeling down, we put on a mask to hide it.
When it feels as though a cloud is hanging over our heads, those are the days we push people away the most. We do this because it is easier to try and forget about what is going on and not bother others.

Here are a few tips for those days when you feel “not okay” :

⭕️ Try to be social: This can be very hard, especially if you don’t want others to know what is going on but it can help. Just start a small conversation with your friends, family, or anyone else.
⭕️ Use coping skills: Some healthy coping strategies include journaling, coloring, playing a sport, going for a run, yoga, deep breathing, and so many more.
⭕️ Let yourself feel: When a low day hits that doesn’t mean you have to shut out what you are truly feeling inside. While this may be uncomfortable at times, acknowledging your feelings can help you move through them.

📍Remember you are not alone and you are not bothering others !! Everyone in life has problems !!

20/09/2020

Art Therapy workshop in progress
Topic : body image and self concept
Age group : 19 - 29 years

20/09/2020

RELATION BETWEEN ANXIETY AND ACIDITY :

You must be wondering how is acidity related to anxiety !!
Let us first understand what is acidity.
Acid reflux occurs when acid from the stomach leaks back up into the food pipe, or esophagus. It is a common symptom of gastroesophageal reflux disease (GERD).
Stress can worsen acid reflux symptoms, and anxiety is a natural response to stress in the body.
Like wise, research suggests, experiencing anxiety can also in itself be stressful, which can cause GERD and/or Acidity.

🛑 There can be several possible physical reasons for this, such as :

➡️Anxiety may reduce pressure in the lower esophageal sphincter, which is the band of muscle that keeps the stomach closed and prevents acid from leaking into the esophagus.
➡️Stress responses and anxiety may cause long lasting muscle tension. If this affects the muscles around the stomach, it could increase pressure in this organ and push the acid up.
➡️High anxiety levels may increase the stomach acid production level.

🛑 Several physical symptoms may have an impact on your mental health and vice versa. Hence, it’s important to eliminate the symptoms, physical or psychological in order to take care of your mind and body !

&anxiety

16/08/2020

Managing bottling-up of emotions

“Bottling up” your emotions means blocking or suppressing your feelings instead of expressing yourself. You may do this for a variety of reasons, such as having a fear of showing signs of weakness, avoiding talking about a situation because you don’t want to feel negative emotions or misguidedly believing that you must remain positive and upbeat all the time. But, avoiding your emotions does not eliminate them; rather it makes it more difficult for you to manage other challenging situations that may occur in the future.
The mind and body are intrinsically linked, and mental and emotional health are important aspects of overall health. Acknowledging and expressing emotions, especially distressing ones, are important components of mental health and play a vital role in maintaining your physical health.

If you feel yourself bottling up your emotions, try some of these tips:

⭕️Cultivate awareness : Pay attention to and identify emotions as they arise – notice the people or situations in your life who make you feel negatively. Try to address the circumstances that trigger distressing emotions.
⭕️Slow down : Give yourself time to think and calm down before you react to a person or a situation.
⭕️Manage stress : Practice relaxation methods like deep breathing, exercise, yoga, meditation and progressive muscle relaxation.
⭕️Take care of your body : Exercise regularly (even just a little bit!), eat healthy meals and get adequate sleep.
⭕️Express your feelings in appropriate ways : Find comfort and relief by communicating with family and friends who will be supportive, validating and empathetic. Let them know when something is upsetting you and talk through it out loud.

15/08/2020

Change can take many forms. It can affect every part of our lives. It occurs in our family, at work & in our social lives. Some changes involve additions. Births, new friends or relationships, and new possessions are welcome changes. Others involve losses such as losing a job.

Change can be good or bad. It depends on the person and the situation. Too little change can make life boring, while too much change can be overwhelming.
Good or bad, change requires an adjustment of some kind. This takes energy. If the demands are too great, it can drain you and create stress. Unmanaged stress can cause physical and emotional problems.
The key to coping with change is to get control of your response to it as much as possible.

“Five R’s” of Dealing With Change :

🛑 Relax - Find ways to relax. Try deep breathing, Try meditating. Exercise and commit to a healthy lifestyle that includes plenty of rest. And always try to maintain a sense of humor.
🛑 Reflect - Reflect on what is happening. Don’t try to hide or discount your feelings – both good and bad. But understand the power that negative feelings can have. Negative thoughts and feelings can spread to the people around you. Seek support from others. Don’t be critical of how someone else is dealing with change. Use any available resources to help you sort out what you’re going through. It is smart to ask for help.
🛑 Re-assess - Assess your feelings. Separate what you know from what you don’t know. Create a new vision of yourself and highlight the positives.
🛑 Rehearse - Do you need to deal with something stressful? Think about possible questions, how you’d answer them. What you would like to say about what’s going on? Rehearsing helps lower stress and anxiety.
🛑 Ritualize - Keep your life as normal as possible. Maintain your routine. Keep regular family activities. Seek comfort in the things that are haven’t changed in your life. Seeking out the familiar is an instant stress reliever.

22/07/2020

Do you find yourself striving to have it all, do it all and be everything to everyone? If so, you know that it comes at a cost: It’s easy to lose sight of yourself in the process.

Somewhere along the way, you were led to believe that taking care of yourself translated into being selfish.
Actually, the line between self-care and selfish isn’t as fine as it may seem. Whereas selfish implies that the world revolves around you, self-care acknowledges that it includes you. It means giving yourself the attention, compassion, time and energy that you deserve.

⭕️ FEW WAYS TO TAKE CARE OF YOURSELF — WITHOUT BEING SELFISH :

1. Watch your language — Language can have a profound effect on your thoughts, moods and perspective. It’s not just what comes out of your mouth in conversations with others; the messages you tell yourself play an essential role in how you feel.
2. Slow down — There never seems to be enough time to do everything you want or need to do. Yet rushing through your daily activities often robs you of the experience.
3. Be wary of social media—Sure, it’s fun to catch up with old friends and stay in touch with new ones, but research shows that social media can undermine your happiness.
4. Make yourself a priority — Too often, we schedule things that promote our well-being after everything else is in place. Instead of squeezing in a yoga class, manicure or time to read, proactively schedule it.
5. Treat yourself — Small indulgences, can provide a welcome boost and serve as a reminder that you’re worth it.
6. Exploring your own identity and values will help you nurture the best version of yourself.

21/07/2020

MINISTRY OF HEALTH & FAMILY WELFARE, GOVT. OF INDIA is talking about Anxiety associated with COVID-19 leading to Psychological issues !!

17/07/2020

PEER PRESSURE

Peer pressure is the direct influence on people by peers, or the effect on an individual who gets encouraged to follow their peers by changing their attitudes, values or behaviors to conform to those of the influencing group or individual. This can result in either a positive or negative effect, or both.

⭕️Why do people give into it ?

Some kids give in to peer pressure because they want to be liked, to fit in, or because they worry that other kids might make fun of them if they don't go along with the group. Others go along because they are curious to try something new that others are doing. The idea that "everyone's doing it" can influence some kids to leave their better judgment, or their common sense, behind.

⭕️ Here are some tactics that can work for anyone at any age against peer pressure :

1. Spend time with those who resist peer pressure.
2. Learn how to be assertive.
3. Ask for help if necessary.
4. Get out of the situation.
5. Choose friends carefully.
6. Use the delay tactic.
7. Think ahead.
8. Provide your own positive pressure.

⭕️ Powerful, Positive Peer Pressure :
Peer pressure is not always a bad thing. For example, positive peer pressure can be used to pressure bullies into acting better toward other kids. If enough kids get together, peers can pressure each other into doing what's right!

16/07/2020

Panic Attacks / Panic Disorder :

A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you're losing control, having a heart attack or even dying.

⭕️ Common symptoms associated with a panic attack include:
* racing heartbeat or palpitations
* shortness of breath
* feeling like you are choking
* dizziness (vertigo)
* lightheadedness
* nausea
* sweating or chills
* shaking or trembling
* changes in mental state, including a feeling of derealization (feeling of unreality) or depersonalization (being detached from oneself)
* numbness or tingling in your hands or feet
* chest pain or tightness
* fear that you might die

⭕️ How is panic disorder treated?

Treatment for panic disorder focuses on reducing or eliminating your symptoms. This is achieved through therapy with a qualified professional and in some cases, medication.

⭕️ In addition to these treatments, there are a number of “steps” that you can take at home to reduce your symptoms. Examples include:
* maintaining a regular schedule
* exercising on a regular basis
* getting enough sleep
* avoiding the use of stimulants such as caffeine
* Indulging into positive self talk
* Seeing a Psychologist for professional help

16/07/2020

WORKPLACE TOXICITY :

We all have bad Mondays, challenging weeks, and even disappointing months. That’s the cyclical nature of a career. However, A toxic work environment is like having all of these challenges on repeat, without a break. Toxic work environments breed unrest, competition, low morale, constant stressors, negativity, sickness, high turnover, and even bullying. Toxic workplaces rarely stay at work. They typically follow you home. They take over your conversations with loved ones, steal away much-needed sleep, and generally cause worry and stress. Toxic workplaces can lead to stress, burnout, and serious disruptions in your normal life.

⭕️ Signs to identify workplace toxicity :

➡️ BAD COMMUNICATION
➡️ CLIQUES, EXCLUSION + GOSSIPY BEHAVIOUR
➡️ POOR LEADERSHIP
➡️ UNMOTIVATED/SULKING COWORKERS
➡️ STIFLED GROWTH
➡️ RAPID EMPLOYEE TURNOVER
➡️ NO WORK-LIFE BALANCE
➡️ YOU FEEL BURNT OUT
➡️ NO FORWARD MOVEMENT
➡️ YOUR GUT IS TELLING YOU
➡️ IDENTIFYING JEALOUSY

⭕️ How To Stay Sane and Survive:

➡️ DON’T ❌
1. Let negativity win
2. Participate in drama
3. Skimp on boundaries
4. Fail to advocate for yourself
5. Lose your sense of self

➡️DO ✅
1. Find support
2. Manage your self talk
3. Be more motivated and professional
4. Find trustworthy people around
5. Communicate with your boss

16/07/2020

MENTAL STRENGTH and INNER PEACE - The two BUDDIES ! 🧠🌈🦋

Mentally strong people are confident that they can handle whatever life throws their way. It’s not that they don't feel pain, but they don't waste energy wishing things were different or trying to change other people. They stay focused on managing their own thoughts, feelings and behaviors.
⭕️ One must give up the following to gain mental peace :
➡️Engaging with toxic people : The people you surround yourself with affect the way you think, feel, and behave. Engaging with people who lie, gossip, bully, or cheat takes a toll on your well-being.
➡️Excessive self-blame : Thinking everything is 100 percent your fault will affect the way you see yourself and the world around you. You can't always prevent bad things from happening.
➡️Chasing happiness : Thinking you need to be happy all the time will backfire. Momentary pleasure is much different than long-term satisfaction.
➡️Staying comfortable : It may seem like staying inside your comfort zone is the key to feeling good in life. But avoiding discomfort always backfires in the end.
➡️The victim mentality : Thinking the world and the people in it are out to get you will prevent you from being your best. In fact, if you blame all of your problems on external circumstances you'll never take responsibility for your life.
➡️Trying to impress people : You could waste a lot of your life trying to make people like you. Depending on admiration from others gives others power over you. Don’t waste time worrying about whether other people approve of your choices.
➡️The pursuit of perfection : Striving for excellence is healthy. But insisting on perfection is an uphill battle. You'll never feel good enough if you set the bar impossibly high.
➡️Grudges : You may think holding onto a grudge somehow punishes someone else. But, in reality, clinging to anger and hatred only reduces your life.
➡️The quest for material things : No matter how much money you make, a bigger house or expensive clothing won't give you peace of mind. Expecting material possessions to satisfy your needs will leave you sorely disappointed.

Sanjal - A mental wellness service

13/06/2021

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