Positive Psychology Meditation

There are never any simple solutions or answers to mental health challenges, this is especially true for suicide. Those who contemplate ending their lives are usually at an emotionally draining and isolating precipice of a mental health crisis, they see no way out of. This is why, one of the most important aspects of our lives is to develop positive relationships; having fulfilling and meaningful relationships with our friends and family, people who we love and respect, can help create meaning in our lives and make for an important support system. If you know someone who is struggling with their mental health, here are some ways to help them deal with their crisis and be that one person in their lives who can truly help make a difference shared by Dilshad Khurana, Psychologist, Head Mpower, Helpline. Be Empathetic: Empathy is the basis of most human relationships, and it is an even more crucial component when dealing with someone who is going through a mental health crisis. The key to developing meaningful relationships is to really listen to what someone has to say rather than just hearing what they have to say. For instance, while speaking with someone who is going through a tough time with regard to their mental health, it is important that you make eye contact with them during the conversation and be fully present in the moment. Avoid interrupting them or deviating from conversation to a frivolous topic. Try to build a deeper conversation with them and listen to them intently. This can help the opposite person feel more seen and heard, and will eventually help them to open up to you about their mental health struggles. Be aware of the other person's perspective: Always keep the other person's perspective in mind - this is a seemingly simple yet difficult piece of advice to follow. When we take the time to see things from the other person's point of view, it helps us to understand them better and make for a more meaningful relationship. After all, everyone wants to feel like their experiences and opinions are valued and respected, and for those struggling with their mental health, this is even more important. Hence, try to look at things from the other person's perspective the next time you are in a conversation, you may be surprised by what you discover and even help them see beyond their current situation. Open Communication: Communication is one of the first things we learn in life - whether it is learning how to speak or using actions and gestures to convey our feelings, it is one of the most primal aspects of human life. However, as we grow older, communicating meaningfully gets harder, and having tough conversations about how we truly feel gets rarer. But these conversations are vital for those who are coping with issues such as depression or anxiety. And at times, having open and honest conversations can mean the difference between life and death. Thus, communicating openly and honestly with those dealing with mental health struggles is a crucial aspect of developing healthy and positive relationships. Relationship with Oneself: While external relationships play an important role in our lives, the most significant relationship we have is the one with ourselves. Building our self-esteem and self-worth is one of the most important things we can do for ourselves and it is a crucial aspect of mental health. If we want to cultivate a positive relationship with ourselves, we need to be kind and forgiving, accept our flaws, and work on accepting our bodies and minds the way they are - this is probably the most important thing we can do for our mental health. Seek Help: Life is not easy when we are under a lot of pressure. Sometimes, we may feel like we aren't good enough and that everything is going wrong. Such feelings can easily precipitate into thoughts of self-harm. However, it is important to know that there is a way out of such a vicious cycle, and trained professionals such as therapists, counselors, and psychiatrists can help immensely. Through their years of experience and study, therapists are trained to help people who are dealing with mental health crises. For instance, someone who is going through a breakup after a long-term relationship or a student who has failed their exam - for them, these failures might seem monumental and something that they cannot get past. However, a trained psychologist can help them to realize that failures in exams, careers, or relationships aren't permanent. Thus, seeking help is perhaps the most important tool in the fight against suicide and mental health problems. Additionally, society plays a significant role in promoting mental health awareness. Through public awareness initiatives such as street plays like the one recently conducted by Whistling Woods International at Churchgate station on World Suicide Prevention Day, or street art, people can help reduce the stigma associated with discussing mental health openly. Thus, having positive personal relationships and being part of a society that is non-judgemental about mental health issues are some of the most important factors that can help to prevent suicide. If you think somebody you know might be struggling, don't hesitate to seek help. Together, we can help prevent suicides by building more positive relationships in our communities and talking about mental health more openly. For professional support, you can reach out to the Suicide prevention helpline. Read More► 6 Mental Health Tips For Indian Millennials That Actually Work

The ancient practice of meditation can do more than just relax the mind. Recent studies have revealed that meditation can positively impact heart health by reducing stress and lowering blood pressure and heart rate. Mindfulness and meditation can benefit overall health, including heart health. The age-old practice uses quiet contemplation, breathing and sustained focus to help let go of stress and feel more calm and peaceful. It can be thought of as a mini-vacation from stress in life. Psychological stress increases the activation of the hypothalamic-pituitary-adrenal axis and the sympathetic nervous system. This causes a release of harmful hormones cortisol, adrenaline and noradrenaline. These harmful hormones fasten the heart rate, increase cardiac output and narrow the arteries. As meditation induces deep relaxation in the mind and body, the stress subsides, and stability is restored. How to Make Meditation a Habit? Once people understand the basics of the practice, the next challenge is making it a habit. Like every other lifestyle change, it takes time to incorporate meditation into everyday life and build it into a routine. Here are some tips: Set a daily alarm on the phone or block out time on a digital calendar Try an app that reminds it's time to meditate and then record the length of the session Start by practising a few minutes every day and increase the time in small amounts until the goal is reached Meditation to Connect with the Heart's Energy Here are some simple steps to connect with the heart's Energy: Sit in a comfortable position and close your eyes. Let go of any thoughts and the world outside. Focus the attention on the spiritual heart centre (the middle of the chest) and be aware of the heart as a space. Resting the attention on the heart centre, breathe gently and sense the breath flowing into the heart. One may also visualise a coolness permeating the chest. Breathe normally and steadily. For the next few minutes, sit and listen to the heart. The heart will gradually begin to release emotions, wishes, memories, dreams and fears long stored inside. If the mind wanders, gently return to the focus on the heart. Upon completing the meditation practice, take a few moments to reflect on the practice. Why Meditation can be Useful for Heart Health? Several studies have shown that meditation can lower stress levels, reduce cortisol levels and improve heart health. Meditation can activate the "rest-and-digest" functions of the body, which counteracts the "flight-or-fight" responses. With daily meditation practice, people can lower their heart rate and blood pressure, which may reduce the risk of heart diseases. Here's a look into what different studies have to say about meditation and heart health. Researchers in 2013 at the University of Sydney found that meditation can improve HRV. It is a significant marker of mental and physical health. After spending ten intensive days learning how to meditate, meditation drastically improved the heart's responsiveness. In 2021, the American Journal of Biomedical Science and Research published a report on meditation's effect on heart rate. It revealed that with time, meditation helps the heart to beat slower and become more consistent. This indicates that meditation may be effective in preventing heart diseases. The International Journal of Exercise Science published a study in 2017 on the effect of meditation on stressed college students. Throughout the 6-week-meditation programme, blood pressure and pulse decreased significantly. It takes time to learn meditation and gain confidence, as with any new endeavour. The important thing is to practice every day, even if only for a few minutes. Meditation, no matter how brief, is always preferable to doing nothing. A schedule can also be used to establish a routine. In addition, every day, one should try to practice meditation. Daily practice can have enormous benefits not only for the heart, but also for the mind, body, and soul. (Dr. Deepak Mittal, Founder, Divine Soul Yoga) Read More► 7 Indoor Exercises to Keep You Fit During Monsoon

Heartfulness meditation, a simple heart-based meditation practice aimed at attaining a balanced state of mind, helps in reducing stress and improving the quality of sleep, revealed a study. The mixed-method study was conducted by US researchers during the Covid-19 pandemic and was published recently in the International Journal of Environmental Research and Public Health, said Heartfulness Institute, which has its global headquarters in Hyderabad. Heartfulness meditation was associated with significant reduction in perceived stress and improvement in the quality of sleep of participants who completed the online-based meditation programme. Kamlesh Patel, also known as Daaji, the guide of Heartfulness meditation, underlines the need to immediately address stress in one's life. "The simple focus of life is to become better and better each day. To achieve this we need to be in a state of complete awareness about our self and raise our consciousness in tune with our true nature. Stress is the modern day ill created by our inability to focus on things that matter. Stress and its negative impact on our overall wellbeing has slowly but steadily taken control of every individual," he said. "While we know Covid-19 as the pandemic, the build-up of stress and its ill impacts is the bigger pandemic and equally a bigger health crisis. Stress needs our urgent attention as well and in consistent practice of meditation we have the most effective vaccination to ward off stress and is the visa for living your life in joy," he added. The study was conducted by Dr Kunal Desai, Dr Priti Parikh and Dr Alpa Desai of the Department of Internal Medicine, Boonshoft School of Medicine at Wright University, Ohio, and Prof Dr Pratibha Gupta, Food Nutrition and Health Agricultural Research Development Programme, Central State University, Ohio. Stress and lack of quality sleep are considered serious public health challenges despite modern lifestyles, comforts, and technological advances. The Covid-19 pandemic has genuinely brought attention to this pre-existing stress problem by making it significantly worse. The study aimed to investigate whether using a virtual heart-based meditation program is associated with improved stress levels and quality of sleep. The researchers enrolled 63 participants to receive an eight-week virtually conducted Heartfulness meditation program. Of these, 36 (57 per cent) completed the entire eight weeks of the Heartfulness meditation programme. The participants were recommended to attend a minimum of two out of a total of eight virtual trainer-guided group Heartfulness relaxation and meditation sessions each week. These sessions, conducted by one of the authors and a Heartfulness trainer (KD), included 5-7 min of relaxation followed by 20 min of meditation. They were also provided instructions on using the phone application called 'HeartsApp' on their phones. They could connect as an anonymous seeker with a Heartfulness trainer through the application and meditate without any audiovisual interaction. They were also suggested self-practices to the best of their abilities. "Our study showed that following Heartfulness meditation practice, PSS and PSQI improved significantly in the participants from different parts of the United States. About 31 per cent were healthcare professionals, and the entire programme was conducted virtually. Based on these observations, we propose that meditation programmes offered via virtual platforms can offer a convenient, helpful, and easily accessible tool to a large community at once to help improve the psychological wellbeing of individuals," said Dr Kunal Desai, who led the study. "The results of qualitative analysis in our study bring a unique perspective to this aspect as we were able to show that the participants' subjective experiences strongly supported the results of the survey findings. Thus, these results enhance our understanding of how Heartfulness meditation practice helps reduce stress and improve the quality of sleep. Our qualitative analysis suggests these effects could be because a simple heart-based meditation brought a 'calming effect' in our participants, resulting in an 'inner peace'. Such an effect also resulted in inner changes in our participants, including positive thinking, accepting and empathic attitude, and an increase in awareness of one's own emotions and the needs of others." This study adds to the existing literature supporting the benefits of Heartfulness practice, as reported by some previous studies showing the benefit of Heartfulness relaxation and meditation to reduce stress, burnout, loneliness, and improve the quality of sleep. Read More► Six Ways to Keep Exercising in Winter

Recent medical advances have made breast cancer a highly manageable disease, especially when detected early, as in the case of stages 0-to-II cancers. Timely treatment also minimises disruptions to the patient's daily routine and quality of life. Advancements in digitalisation have also greatly benefited women, as they can easily access information through YouTube on how to self-examine themselves and learn about breast anatomy or changes in breast structure that should be brought to the notice of specialists immediately. Women above the age group of 20 -25 years should examine themselves monthly, and those above 40 years of age should go for mammography at regular intervals. With earlier breast cancer detection, the survival rate increases to 80 per cent (Stage 1 and stage 2), as compared to 56 per cent in Stage 3 and stage 4. In India, however, early treatment is the exception rather than the norm. By the time most patients are diagnosed, they are already in stage III or IV of the disease, where treatment modalities are more complex. Additionally, the stigma of living with breast cancer can hamper the patients' quality of life in physical, psychological, and social terms. Mental health counselling, family and institutional support, and new drugs and modalities can help women at all stages of breast cancer to improve life expectancy, health, and overall happiness, thus ticking all the boxes for improved life quality. Stigma And Suffering One in 28 Indian women is at risk of developing breast cancer during her lifetime. As per a CII report, the median age for diagnosis is 46 years, and nearly half of all diagnosed women are premenopausal, i.e., relatively young compared to breast cancer patients in Western nations. The concern, though, is that at the time of diagnosis, around 70 per cent of Indian women are already in stage III or stage IV (known as metastatic breast cancer, or cancer that has spread to other parts of the body). While getting screened early may seem like an evident solution, however, low awareness and culturally ingrained stigmas still prevent many women from getting the timely help they need. Due to cultural factors and social taboos, women do not get checked for breast cancer or share their symptoms with others, thereby leading to delayed diagnosis. Unfortunately, the pandemic has only amplified the burden of our healthcare system, magnifying these delays. A QOL-Itative Approach Focusing on patients' QOL means helping them thrive on the physical, emotional and social parameters by improving their all-around experience of the disease. New hope has also come in the form of targeted therapies that shrink or remove tumours by disabling specific proteins on cancerous cells to block their growth. These therapies, which can often be taken orally, allow patients to bypass chemotherapy and related harsh side effects. Targeted therapies are proving more effective than chemotherapy in extending the survival rates of patients with stage III or IV cancers up to 5-8 years even if a patient is diagnosed at a metastatic stage. The rise of non-invasive, chemo-free targeted therapies is opening a new front in the battle against advanced and metastatic breast cancer. By reducing or eliminating frequent hospital visits and the side-effects they earlier took for granted, it is possible to enhance patients' physical and psychological well-being and to help them live longer with dignity and independence. Breast cancer doesn't mean the end of life. Today, treatment options for breast cancer have advanced, giving hope to patients even in advanced stages. Nowadays, due to government policies (Ayushman Bharat), every woman, regardless of her social strata, can avail of world-class cancer treatment in medical facilities across the country. Even in advanced stages, families should not lose hope, as newer drugs such as molecular therapy treatment have proven effective for patients suffering from hormone-positive breast cancer, which is the most common form of cancer among Indian women. As many as 60 to 90 per cent of patients respond to these advanced treatments positively, enabling them to lead an enhanced quality of life. With such innovations, cancer can be viewed as a chronic disease that needs management. Awareness-building and sensitisation are key. Educating women and girls in urban and rural contexts about breast cancer, the importance of regular self-monitoring, and de-stigmatising medical examinations and advanced treatment options, so that they can maximise their chances of identifying and beating the disease. It would also help address psychosocial impacts like anxiety, depression, or fear by making therapy or psychiatry facilities accessible, affordable, and un-stigmatised for patients. This would also include teaching families and communities to support patients by accompanying them for treatments, helping with chores, spending time with them, and not letting them feel like a "burden". The late American writer John Diamond said that cancer is "a word and not a sentence". However, for lakhs of women, breast cancer is a life-changing reality. While conventional treatments for breast cancer are constantly evolving and their efficacy is undeniable, life after a breast cancer diagnosis is about more than survival (extending the patient's life) or pain management (alleviating physical discomfort). What's required is a holistic approach towards improving the quality of the patient's life and this is being understood today. (Padma Shri Pankaj Shah, Medical Oncology Haematology, Zydus Hospital, Ahmedabad) Read More► Is Pregnancy Related Low Back Pain Sciatica?