“Breaking the Taboo: Insights on Mental Health from Viji and Dr. Ambika Warrier for World Mental Health Awareness”

In this thought-provoking podcast episode, hosted by Viji, author of Break the Taboo, the spotlight shines on the importance of normalizing mental health discussions. This dialogue is particularly relevant following World Mental Health Day in October, as awareness of mental well-being grows, yet stigma persists. By fostering open conversations, we can help break down barriers, build empathy, and create a supportive network.

Bringing Mental Health into Everyday Conversations

The episode features Dr. Ambika Warrier, a seasoned expert in Parenting and Career Counseling with over 20 years of experience. Founder of the Aananda Centre for Counseling, Dr. Ambika is dedicated to promoting positivity, impacting countless lives and organizations.

Dr. Ambika’s Journey in Mental Health

Driven by a passion for helping others, Dr. Ambika embarked on her mental health journey with a focus on offering practical support to those facing daily challenges. Her dedication to this field reflects her unwavering commitment to making mental health resources accessible and impactful.

Reflecting on World Mental Health Day

World Mental Health Day holds special meaning for Dr. Ambika, as it emphasizes that mental well-being is a core aspect of overall health. She believes this day serves as a timely reminder to manage stress, preventing it from impacting physical health. Viji adds that World Mental Health Day can inspire individuals to address the stigma and seek necessary support.

With mental health becoming more visible, both employees and employers are now recognizing the importance of setting boundaries to avoid burnout, a crucial factor in maintaining workplace well-being.

Addressing Mental Health in Corporate Settings

Workplaces with high expectations can contribute to employee burnout and stress. Dr. Ambika explains that managing mental health in corporate environments requires a balance between work demands and self-care. She emphasizes that HR leaders and managers should stay vigilant, offering support when signs of burnout emerge. Practices like mental health breaks help mitigate the effects of constant pressure.

Common Mental Health Challenges and Counseling Approaches

Anxiety, depression, workplace stress, and sleep issues often bring individuals to counseling. Dr. Ambika encourages clients to view work as part of life, not life itself, advising them to set boundaries for a balanced, fulfilling lifestyle. She emphasizes that mental health is a continuous journey, requiring consistent effort and self-care.

Debunking Myths Around Mental Health

Dr. Ambika addresses common misconceptions, shedding light on the realities behind these myths:

• Myth #1: Mental health struggles signify weakness.
  Fact: Mental health issues are real challenges, not weaknesses. Seeking help is a sign of resilience.
• Myth #2: People with mental health issues are dangerous.
  Fact: This stereotype stems from fear, not reality. People facing mental health challenges need empathy, not judgment.
• Myth #3: Individuals can simply “snap out” of mental health struggles.
  Fact: Mental health conditions often require professional treatment, not just willpower.
• Myth #4: Mental health is less serious than physical health.
  Fact: Mental health issues can have severe implications and often affect physical health.
• Myth #5: Mental health challenges are a sign of laziness.
  Fact: Managing mental health requires effort and resilience, disproving any association with laziness.
• Myth #6: Mental health issues resolve on their own.
  Fact: Support and guidance are often essential for recovery, demonstrating the importance of seeking help.

Recognizing Signs and Offering Support in the Workplace

Recognizing signs of mental distress—such as mood changes or withdrawal—is crucial. Dr. Ambika recommends regular check-ins with colleagues, noting that these efforts build trust and create a culture of support. Structured interactions, like skip-level meetings, enable safe conversations between employees and leaders, fostering openness.

The Importance of Genuine Listening

Active listening can make a world of difference, as individuals often need to feel heard. Genuine listening demonstrates empathy, helping to build a more compassionate workplace culture.

Creating a Supportive Workplace Culture

Beyond policies, a supportive workplace culture relies on action. Dr. Ambika emphasizes that initiatives promoting mental health awareness contribute to a more positive work environment, showing employees that their well-being is valued.

Stories of Support: Managers Making a Difference

Dr. Ambika shares instances where managers positively impacted employees simply by listening. One story highlights an employee finding solace in speaking with a manager outside their direct team, illustrating the importance of approachable leaders in fostering trust.

Rapid-Fire Insights on Mental Health and Wellness

In a quick Q&A, Dr. Ambika shares actionable tips for mental well-being:

• Daily stress relief: Practice conscious breathing.
• Listening without judgment: Sometimes, being a good listener is enough.
• Recognizing unintentional stress caused to others: Notice avoidance and reflect on your impact.
• Boosting mental wellness: Consistency and discipline are key.
• Checking in on a friend: Regular communication helps friends feel safe and supported.

Conclusion

This engaging conversation with Viji and Dr. Ambika Warrier highlights essential insights for mental health awareness and wellness. In today’s fast-paced world, nurturing human connection remains invaluable. Demonstrating genuine care at work has a lasting positive effect on individuals and teams. For those seeking support, visit eap.cecureus.com or call the helpline at 1800 121 9497.

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Content Warning

This podcast episode contains discussions about suicide and suicidal thoughts, which may be distressing to some listeners. If you or anyone you know is experiencing suicidal thoughts or facing mental health challenges, please reach out to us at 1800 121 9497 or visit eap.cecureus.com for immediate support. Help is just a call away.

The podcast episode hosted by Viji Hari, author of Break the Taboo, focuses on a critical subject in honor of Suicide Prevention Month: the often-stigmatized topic of suicide prevention. Viji opens the discussion by sharing two deeply personal stories of loss emphasizing the wide spectrum of people impacted by suicide, regardless of their age, background, or circumstances. The conversation emphasizes the urgent need to address suicide, as India sees one death every three minutes, making it the second leading cause of death among those aged 15 to 30.

Joining Viji in the episode is Veena Jain, a psychologist with extensive experience in suicide prevention. Veena shares her own story about how a personal encounter with suicide in her life led her to transition from a successful career in HR to becoming a psychologist. Her journey has revealed that no singular cause leads to suicide, and with an increasingly complex world, emotional vulnerability has become more prevalent.

What Drives Someone to Consider Suicide?

As the conversation began with the most important question of whether suicide is typically an impulsive or planned decision, Veena explains that it can be both. Adolescents often feel immense academic pressure, peer influence, and emotional stress, while the elderly may struggle with depression, loneliness, and physical ailments. Across all age groups, feelings of helplessness, financial stress, and mental health issues can lead to suicidal ideation.

Viji notes that feelings of isolation and helplessness often drive people to consider suicide. She highlights the importance of having a non-judgmental society that allows individuals to express themselves without fear of stigma. Veena highlights that society often adds to the stigma surrounding mental health, making it harder for individuals to express their emotions or seek help. Creating safe spaces where people can be vulnerable and openly express their feelings is essential in suicide prevention.

Recognizing Suicide Warning Signs

Veena emphasizes that observing changes in behaviour is crucial for identifying warning signs of suicidal ideation. Here are key indicators to watch for:

1. Behavioural Changes and Social Withdrawal: Significant withdrawal from activities, social isolation, or unusual lethargy can indicate distress. Look for changes in social engagement and overall energy levels.
2. Expressions of Hopelessness and Talk of Suicide: Increased discussions about suicide or feelings of worthlessness and guilt should be taken seriously. Phrases like “I thought of harming myself today” reveal deeper issues.
3. Planning for Death and Indirect Cries for Help: Preparations such as writing a will or giving away possessions, especially among young individuals without health concerns, are critical warning signs. Additionally, subtle hints about feeling like a burden should not be ignored.
4. Changes in Eating and Sleeping Patterns: Noticeable shifts in appetite or sleep, including insomnia or excessive sleeping, can be linked to suicidal thoughts.
5. Emotional Instability and Risk-Taking Behaviours: Extreme mood swings, such as sudden calmness after deep sadness or intense anger, along with reckless behaviours like substance abuse or dangerous driving, may signal self-destructive tendencies.

Veena stresses the importance of not dismissing these signs. Offering a compassionate ear, support, and a safe space for open conversations can significantly help in preventing suicide.

Myths and Facts: Suicidal thoughts and Behaviour

Many misconceptions and myths surrounding suicide can hinder individuals from seeking support. This conversation clarifies some of these misconceptions to help create a more supportive environment.

Myth #1: Talking about suicide will give someone the idea to do it.

• Veena dispels this, openly discussing suicidal thoughts with someone can help them feel supported and reduce the chances of an attempt.

Myth #2: People who talk about suicide are only seeking attention.

• People who talk about suicide may be reaching out for help. Always vital to take suicidal talk seriously.

Myth #3: Once someone decides to die by suicide, nothing can stop them.

• Veena strongly disagrees, citing cases where simple human connection made a difference. Interventions, treatment, and support can save lives. Suicidal feelings can be temporary.

Myth #4: Suicide happens without warning.

• While some suicides are impulsive, most people give warning signs, such as talking about death or exhibiting unusual behaviours.

Myth #5: People who survive a suicide attempt won’t try again.

• Veena notes that a supportive environment can reduce the risk, but a lack of support can lead to future attempts.

Myth #6: Myth: Only people with mental health disorders are suicidal.

• While mental illness increases the risk, not everyone who experiences suicidal thoughts has a diagnosed mental disorder. Life events, trauma, and overwhelming stress can also lead to suicidal ideation.

Myth #7: Statements made in anger, like “Go to hell,” can instigate suicide.

• Veena explains that vulnerable individuals may internalize such statements, leading to impulsive actions.

How to Support Someone with Suicidal Thoughts

Veena advises that when someone expresses suicidal thoughts, it’s crucial to remain calm, validate their feelings, and offer support. Simple gestures like holding someone’s hand or sitting in silence can make a big difference. Assurance through statements like “I am here for you” can go a long way in helping them feel heard and supported.

Conclusion

The episode wraps up with a rapid-fire round,

1. Book Recommendation: Veena recommends starting with Louis Hay’s *You Can Heal Your Life* as a valuable resource on mental health.
2. Self-Care Practice: Veena uses the Progressive Muscle Relaxation Technique to destress and calm her mind and body after sessions.
3. Advice for Suicidal Thoughts: Veena emphasizes the importance of reassurance by saying, “I am there for you.”
4. First Response to Someone Suicidal: Veena suggests saying, “You can talk to me” as an opening for conversation.
5. Affirmation for Listeners: Veena encourages everyone with the mantra, “Believe in yourselves.”

In this heartfelt episode, Viji and Veena stress the importance of breaking the silence around suicide, creating empathetic communities, and fostering environments where individuals feel safe to share their struggles. Through their insights, they hope to contribute to suicide prevention efforts and encourage others to engage in open, supportive conversations about mental health.

If you or anyone you know is experiencing suicidal thoughts or facing mental health challenges, please reach out to us at 1800 121 9497 or visit eap.cecureus.com for immediate support. Help is just a call away.

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In today’s world, work culture has intensified to the point where even those who are terminally ill feel compelled to keep working. A striking example of this is an individual who, despite being gravely ill, continued to work from his hospital bed, unable to prioritize his health and well-being. This scenario reflects a broader trend where many people have adopted a lifestyle centered around “living to work” rather than “working to live.”

Factors Influencing This Work Culture

1. Societal Pressure and Expectations: There is immense pressure to excel professionally, driven by societal norms that equate success with long hours and unwavering dedication. This often leads individuals to prioritize work over health, fearing that taking time off could hinder their career progression.
2. Job Insecurity: The fear of job loss in a competitive market pushes many employees to overwork, even at the expense of their health. The anxiety of being perceived as less committed or replaceable leads to a relentless work ethic, even during times of serious illness.
3. Lack of Work-Life Balance: In many organizations, long hours are often mistakenly equated with productivity. This lack of balance forces employees to sacrifice personal time and well-being in their pursuit of professional goals.
4. Constant Connectivity: Technological advancements have blurred the lines between work and personal life. Employees often find themselves expected to be available around the clock, leading to burnout and the neglect of their physical and mental health.

How Organizations Can Help Employees Prioritize Their Health

1. Promoting a Healthy Work-Life Balance: Organizations should encourage employees to take regular breaks, use their vacation days, and disconnect from work after hours. Implementing flexible work arrangements, such as remote work or flexible hours, can significantly help employees manage their health and time more effectively.
2. Leadership Setting the Example: Leaders play a critical role in shaping organizational culture. By prioritizing their own well-being and promoting a balanced approach to work, they can set a positive example for their teams and encourage a healthier work environment.
3. Implementing Health and Wellness Programs: Companies can invest in comprehensive wellness programs that address both physical and mental health. This could include offering regular health check-ups, stress management resources, and access to mental health professionals.
4. Creating a Supportive Environment: It’s essential for organizations to cultivate a culture where taking time off for health reasons is supported and normalized. Providing paid sick leave and ensuring job security during health-related absences can go a long way in helping employees feel secure enough to prioritize their well-being.
5. Establishing Clear Boundaries: Setting and respecting boundaries regarding after-hours work is crucial. Organizations should make it clear that employees are not expected to respond to work communications outside of office hours, helping to reduce stress and prevent burnout.

What Individuals Can Do to Prioritize Their Health

1. Set Personal Boundaries: Individuals can take the initiative to set boundaries between work and personal life. This might include not checking work emails after hours, taking regular breaks during the day, and making time for hobbies and relaxation.
2. Communicate Needs Openly: Open communication with managers and colleagues about personal health needs and boundaries is essential. By expressing concerns about workload or the need for time off, employees can seek support before burnout occurs.
3. Prioritize Self-Care: Making time for self-care activities, such as regular exercise, healthy eating, and sufficient sleep, can help maintain both physical and mental health. Mindfulness practices, like meditation, can also be valuable tools for managing stress.
4. Recognize the Signs of Burnout: Individuals should stay attuned to the warning signs of burnout, such as constant fatigue, irritability, or a decrease in productivity. Recognizing these signs early can prompt timely action to prevent more serious health issues.
5. Seek Professional Help When Needed: It’s important to seek help from healthcare professionals when health concerns arise. Whether it’s consulting a doctor for physical symptoms or a therapist for mental health support, prioritizing health is key to long-term well-being.

Conclusion

The shift from “working to live” to “living to work” is a concerning trend driven by societal pressures, job insecurity, and the erosion of work-life balance. While organizations play a crucial role in reversing this trend by promoting a culture that prioritizes health and well-being, individuals also have a responsibility to take proactive steps in safeguarding their own health. By setting boundaries, communicating openly, prioritizing self-care, and recognizing the signs of burnout, employees can better balance their professional responsibilities with their personal well-being. This holistic approach, where both organizations and individuals take action, can lead to a healthier, more engaged, and productive workforce.

Talk to our Psychologists at 1800 121 9497 / wellness@cecureus.com/ www.eap.cecureus.com to reduce the impact of mental health challenges.

For more blogs and articles, visit our official website. Contact us for workshops and queries related to POSH, EAP (Employee Assistance Program) , Diversity and Inclusion and Code Of Conduct.

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Introduction

Seasons play a significant role and are fundamental in healing an individual. Natural cycles and changes occur in both our bodies and thoughts. Syncing our yoga practice with these seasonal changes enhances the health benefits of yoga and strengthens our connection to the natural world. Yoga can be practiced all year long through the awareness of the qualities of every season. 

Spring: Awakening and Renewal

This time of year, is ideal for reviving our energies and easing the stiffness of winter. Gentle stretches and cleansing practices help to purify the body and get us ready for the busy months to come.

Key Poses: 

Twists like Revolved Triangle or Seated Twist help detoxify and invigorate your internal organ, Mild Backbends will open the chest and lungs, thereby enhancing breath capacity. Exercising in the morning when the atmosphere is new, energizes for the day and harmonizes with the rejuvenating essence of spring.

Greeting The Earth Pose (Bhunamanasana)

Half Bound Lotus Forward Fold (Ardha Baddha Padma Paschimottanasana)

Summer: Vitality and Strength

Summertime requires a routine that enhances strength and vigour because of its lengthy days and copious amounts of energy. It is the moment to relish intense movements that warm the body and uplift the soul.

Key Poses: 

Surya Namaskar is ideal for warming up the body and honouring the energy of the sun. Inversions like Handstand or Headstand invigorate and cool the body simultaneously.

Sun Salutation (Surya Namaskar)

Legs Up The Wall (Viparita Karani)

Autumn: Letting Go and Grounding

Grounding yoga techniques, which steady the energy and prepare the body for winter’s slower pace, are ideal during this season. Including breathing techniques such as pranayama to stay warm and focused when the air cools, also helps.

Key Poses: 

Forward Bends encourage introspection and calming of the mind. Seated Poses such as Lotus or Easy Pose enhance meditation focus. Hip Openers like Pigeon or Butterfly Pose release stress and promote grounding.

Bhujangasana Variation Elbows Back

Supta Virasana Variation Elbows

Winter: Conservation and Reflection

Winter is the time for nurturing, healing, and meditative practices that conserve energy and foster internal awareness. Engaging in practices during the late afternoon combats the darkness and cold of winter days.

Key Poses: 

Gentle Twists help maintain spinal health and digestive function. Supported bridge pose with benefits of a mild inversion without requiring a lot of energy can be done.

Maha Mudra

Uddiyana Bandha

Conclusion

Creating a harmonious balance between the environment and internal state is essential. Let’s allow the characteristics of each season to direct the yoga practice thereby paying attention to body’s requirements and enjoying the natural cycles of life.

Reach out to us to customize yoga workshops for employees at the workplace.

For more blogs and articles, visit our official website. Contact us for workshops and queries related to POSH, EAP (Employee Assistance Program,) and Diversity and Inclusion.

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Introduction:

India has one of the highest rates of Diabetes. 1 in 4 Indians are formally diagnosed with Diabetes currently. Diabetes is commonly acknowledged as a medical condition that needs to be managed and cared for and there are good reasons not to classify it as a disease.

Diabetes results in elevated blood sugar levels. The hormone insulin moves sugar from the blood into the cells to be stored or used for energy. If this malfunctions, it leads to Diabetes. This condition develops due to a combination of genetic, lifestyle, and environmental factors.

Types of Diabetes and its causes:

There are a few different types of diabetes:

Type 1 Diabetes: The immune system attacks and destroys cells in the pancreas, where insulin is made. Genetics and environmental factors play a part in this autoimmune reaction.

Type 2 Diabetes: The body’s cells become less responsive to insulin. This results in higher blood sugar levels as cells are unable to effectively take in glucose for energy. The various factors like Unhealthy Diet, Lack of Physical Activity, Obesity, Genetics etc may lead to this condition.

Gestational diabetes: Gestational diabetes is a condition in which the blood sugar levels become high during pregnancy.

Myths and Facts about Diabetes:

Myth 1: Only overweight or obese people get diabetes

Fact: People of various body types, including those with normal weight, can develop diabetes.

Myth 2: Diabetes is contagious

Fact: Diabetes is not a contagious disease. It can not spread through casual contact with someone who has diabetes.

Myth 3: People with diabetes can’t lead a normal life

Fact: With proper management, including medication adherence, healthy eating, regular physical activity, blood sugar monitoring, people with diabetes can lead fulfilling and active lives.

Myth 4: Artificial sweeteners are safe and healthy

Fact: Certain artificial sweeteners may also impact insulin sensitivity, making it more difficult for the body to maintain healthy blood sugar levels.

Myth 5: Diabetes is inevitable if it runs in the family

Fact: While having a family history of diabetes increases the risk, it does not guarantee that someone will develop diabetes. Lifestyle factors or changes can significantly reduce the risk.

Ways to Manage and Control Diabetes

Maintaining the blood sugar levels, irrespective of the type of Diabetes can prevent the consequences of the condition. Below are some of the ways that can help to take control of the health.

Healthy Eating: A healthy diet is essential for managing diabetes. Incorporating Whole Grains and Fiber, Fruits and Vegetables, Lean Proteins, Healthy Fats to the diet is found useful. Intake of sugary drinks, sweets, and processed foods should be reduced.

Regular Physical Activity: Exercise helps your body use insulin more efficiently. Moderate aerobic activity such as walking, swimming, or cycling can be done regularly.

Monitoring Blood Sugar Levels: Regular monitoring of blood sugar levels and regular check-ups is crucial for managing diabetes.

Maintain a Healthy Weight: Achieving and maintaining a healthy weight can significantly improve blood sugar control and reduce the risk of complications

Stress Management: Blood sugar levels are impacted by stress, so learning stress management techniques is essential. Practices such as yoga, meditation, deep-breathing exercises, aroma therapy etc can help reduce stress.

Yoga Mudras: Below are some of the Yoga mudras have been effectively curing diabetes:

Apan mudra: Touching the middle and the ring finger with the thumb, while keeping index and little finger straight. Hold the position for 10 minutes and this can be repeated thrice a day.

Gyan mudra: Joining the tips of the index fingers with the tips of the respective thumbs. This will decrease the stress level and in turn the diabetes.

Conclusion:

Managing diabetes is a continuous journey that requires dedication, knowledge, and proactive steps. With the right strategies and a positive mindset, one can lead a healthy, active, and fulfilling life with diabetes.

Reach out to us for any support on managing diabetes.

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Chronic diseases, such as diabetes and heart disease, are long-term problems requiring ongoing medical care. 11.4% of India’s population or 101 million people are living with diabetes. According to the American Thyroid Association, women are five to eight times more likely than men to develop thyroid disease; more than 12 percent of women will develop a thyroid disorder during their lifetime. These conditions have a substantial impact on an individual’s quality of life.

Understanding the Challenges.

• Physical limits: Chronic diseases frequently cause physical limits such as pain, exhaustion, movement difficulties, or changes in appearance. These constraints can impede day-to-day tasks and decrease freedom. Chronic illness often brings invisible struggles, such as anxiety, depression, and feelings of isolation.
• Emotional Well-being: Coping with a chronic ailment can cause emotional suffering, such as depression, worry, frustration, and feelings of isolation. Constantly managing symptoms and probable illness progression can have a mental toll.
• Lifestyle Changes: Managing chronic conditions frequently necessitates considerable lifestyle changes, such as eating a healthy diet, engaging in regular exercise, or following drug regimens. These changes may be tough to implement into one’s everyday routine.
• Financial Burden/dependency: The costs of drugs, medical visits, diagnostic testing, and hospitalizations can be burdensome for people living with chronic conditions and their families.
• Social Impact: Chronic diseases frequently necessitate lifestyle changes, which can lead to social isolation or difficulty participating in formerly enjoyable activities. The loss of contact with friends and loved ones can exacerbate feelings of loneliness and despair.

Tips to have a healthy life:

• Seek Help: Establishing a support network is critical for managing chronic conditions. Contact friends, family members, or support groups who can offer empathy, understanding, and encouragement during your journey.
• Maintain Open Communication with Doctors: Regular communication with your healthcare providers is essential for discussing treatment options and managing symptoms efficiently. This can help you address concerns quickly and improve your quality of life.
• Develop Healthy Lifestyle Habits: Incorporate healthy behaviours into your daily routine, such as eating a balanced diet rich in fruits and vegetables, exercising regularly as recommended by your doctor, getting adequate sleep, and avoiding dangerous habits like smoking and excessive alcohol consumption.
• Stress management: Chronic diseases can be stressful, therefore it’s critical to develop good stress management strategies. Deep breathing exercises, meditation, yoga, or indulging in enjoyable activities can all help you relax.
• Educate yourself: Understanding your disease and available treatment options allows you to actively engage in your healthcare journey. Stay informed by using credible sources, consulting with specialists, and asking questions during medical sessions.
• Embrace technology: Utilize digital platforms and healthcare apps that offer self-management tools, medication reminders, symptom tracking, and access to support groups.
• Regular Medical Check-ups: To effectively manage chronic conditions, it is necessary to interact with healthcare specialists regularly for check-ups, screenings, and prescription changes. Early detection and quick management can reduce problems and improve outcomes.

Chronic illness can challenge one’s sense of identity and purpose, leading to profound existential questions and a struggle to reconcile a new reality. It’s the responsibility of the family members or friends to help them cope with the challenges.

Talk to our Psychologists at 1800 121 9497 / wellness@cecureus.com/ www.eap.cecureus.com to understand and reduce the impact of mental health challenges.

For more blogs and articles, visit our official website. Contact us for workshops and queries related to POSH, EAP (Employee Assistance Program,) and Diversity and Inclusion.

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According to NFHS-5 data, 23% of women and 22.1% of men are classified as overweight based on their BMI. According to early findings, 40% of women and 12% of men in the country are abdominally obese.

Intermittent fasting (IF) has gained popularity in recent years, with many promoting its potential benefits for weight loss, metabolic health, and lifespan. But is intermittent fasting truly beneficial to your health, or is it just another dietary trend? In this blog post, we’ll look at the benefits and drawbacks of intermittent fasting so you can make an informed decision about whether it’s right for you.

What is Intermittent Fasting?

Intermittent fasting is an eating pattern that alternates between periods of fasting (no eating) and periods of eating. Several popular IF methods exist, including the 16/8 method (fasting for 16 hours and eating within an 8-hour window), the 5:2 method (eating regularly for five days and drastically reducing calorie intake on two non-consecutive days), and the Eat-Stop-Eat method (24-hour fasts once or twice a week).

What is 16:8 intermittent fasting?

The 16:8 intermittent fasting diet is an example of time-restricted fasting. It entails eating for 8 hours and then fasting for the remaining 16 hours of the day. Some people believe that this procedure works by regulating the body’s circadian rhythm, or internal clock.  The majority of people who follow the 16:8 plan avoid eating at night, as well as for a portion of the morning and evening. They often consume their daily calories in the middle of the day.

There are no restrictions on the sorts or quantities of food that a person can consume during the 8 hours. This flexibility makes the strategy very simple to execute.

How to Do It?

The 16:8 diet is most easily followed by selecting a 16-hour fasting window that includes sleep time. Some experts recommend ending your meal in the early evening, as metabolism slows down after this time. However, this is not an option for everyone. It is also recommended to avoid eating for 2-3 hours before bedtime.

You can select one of the following eight-hour eating windows:

• 9 AM – 5 PM
• Hours: 10 AM – 6 PM
• Noon-8 PM

People can eat their meals and snacks when it is convenient for them. Eating regularly helps to reduce blood sugar spikes and troughs, as well as excessive hunger.

Pros of Intermittent Fasting:

• Weight loss One of the key reasons people choose intermittent fasting is the possibility of weight loss. By limiting the time window in which you eat, you can automatically lower your calorie intake, which may result in weight loss or maintenance.
• Improved Metabolic Health: According to some research, intermittent fasting can increase insulin sensitivity, lower blood sugar levels, and reduce the risk of type 2 diabetes. It may also enhance other metabolic health indicators such as cholesterol and blood pressure.
• Heart Health: IF has been associated to better cardiovascular health by lowering risk factors such as high blood pressure and cholesterol. It can help reduce inflammation, which is an important role in heart disease.
• Cellular Repair and Longevity: During fasting, your body may activate mechanisms such as autophagy, which degrades and recycles damaged cells. This cellular repair mechanism is expected to improve longevity.
• Brain Health: There is some research indicating that IF could have cognitive benefits, such as improved brain function and protection against neurodegenerative diseases.

Cons of Intermittent Fasting:

• Individual Differences: Intermittent fasting affects people differently. While some people benefit from this eating pattern, others may have increased appetite, irritation, or difficulties concentrating during fasting times.
• Skipping Breakfast: Many IF strategies require skipping breakfast, which may not be suitable for everyone. Breakfast is generally seen as an essential meal that offers energy and vital nutrients to begin the day.
• Nutritional adequacy: It is critical to ensure that you consume all of the nutrients your body requires within the eating window. Poor planning can result in nutrient deficits.
• Sustainability: Long-term commitment to intermittent fasting might be difficult for some people, so find a strategy that you can stick with over time.
• Eating Disorders: Intermittent fasting may not be appropriate for people who have a history of eating disorders or are at risk of developing one.

Intermittent fasting can be an effective dietary strategy for some people, with possible benefits including weight management, improved metabolic health, and cellular regeneration. However, it is not a one-size-fits-all solution; its applicability is determined by individual tastes, lifestyle, and health goals. Before starting an intermittent fasting regimen, talk with a healthcare physician or certified nutritionist. They can offer personalized advice and assist you in determining whether intermittent fasting is suitable for your unique requirements. Remember that there is no single diet that works for everyone, and the key to optimal health is establishing an eating pattern that matches your body and goals.

Reach out to us at www.eap.cecureus.com /wellness@cecureus.com /  1800 121 9497 to get healthier.

For more blogs and articles, visit our official website. Contact us for workshops and queries related to POSH, EAP (Employee Assistance Program,) and Diversity and Inclusion.

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Women are powerful. Women are awesome. Women have come a long way, whether it is in education, career or any other sector. There has been an incredible increase in the percentage of working women in India over the years. 98% of Indian enterprises have at least one woman in senior management. This is in comparison to 90% globally. At this juncture, it is important to focus more on the well-being of women employees.

What is well-being? 

Well-being is the experience of health, happiness, and prosperity. It also includes high life satisfaction, good mental health, the ability to manage stress and a sense of meaning or purpose in life. Generally, well-being is feeling well.

The five major types of well-being

The five major types of well-being are:

• Emotional well-being is the ability to practice stress management and relaxation techniques, be resilient and self-love.
• Physical well-being is the ability to improve the functioning of your body through healthy living and good exercise habits.
• Social well-being is the ability to communicate, develop a meaningful relationship with others, and maintain a support network that helps you overcome loneliness.
• Workplace well-being is the ability to pursue your interests, values and life purpose to gain meaning, happiness and enrichment professionally.
• Societal well-being is the ability to participate in a thriving community, culture and environment.

Let us know the difficulties women face in the workplace. This will help to fix up the issues relating to achieving optimal well-being.

The challenges faced by working women in India

In this new era, women are transcending boundaries. They are excelling in various sectors on par with men. Women play significant roles in the family as well as in the workplace. As a result, she pays high costs for physical, emotional, and psychological well-being. The major issues that affect Women are

Dual roles of women

Women play dual roles at home and in the workplace. Societal beliefs on the domestic role of working women impose an obstacle to her growth. Also, there are high levels of expectations in the workplace to perform better. Unrealistic expectations and societal conditioning make her stressed. This affects her well-being.

Gender bias and gender discrimination

The common setback faced by women in the workplace is gender bias. Women also face gender discrimination of equal opportunities and access to education. Women face unfair treatment at work due to organizational policies and processes. 55% of Indian working women experience stress because of gender bias and discrimination.

Sexual harassment at the workplace 

Sexual harassment in the workplace is a major concern for the safety of women employees. Sexual harassment complaints have increased by 27% by March,2022. This is in the organized sector. There are many unreported cases in the rural and unorganized sectors.

Gender- pay gap

The gender pay gap is the difference between the average earnings of women and men in the workforce. India has a 25.4% pay difference between men and women. Though there is a notable reduction in the gap. Still, it is high by international standards.

Apart from the above, women face difficulties in the workplace, assaults, and exploitation. All these affect women’s well-being to a greater extent. Also, there is an increase in the mental health issues like depression and anxiety.

What employers can do to increase women’s well-being?

Employee well-being has its connection to higher productivity, dependability and work quality. Hence, their well-being is very important to the organization. To enhance well-being, organizations can plan policies involving the following:

• Reconciliation of work and care,
• Temporary withdrawal of work,
• Leave arrangement,
• Mental health support,
• Internal complaints commission (ICC) to register sexual harassment complaints and
• Professional support.

Know laws related to Women’s protection

• Sexual harassment of women at the workplace (Prevention, Prohibition, and Redressal) Act,2013. This Act seeks to protect women from sexual harassment in their workplace.
• In matters of public employment, Article 16 of the constitution guarantees equal opportunities.
• The maternity benefit bill, of 2016 offers a compensated maternity leave of 26 weeks. This is for the women working in the organised sector.

Apart from the above suggestions, women need to take every other measure to stay healthy. Women can seek professional help in all matters relating to psychological well-being.

To wrap up with the words of Verna Myers on women empowerment, “We are awesome, we are powerful, we are capable. Let’s use the power of each other, the world and the larger society”.

If you are an organization looking to implement EAP support, write to us at connect@cecureus.com. Visit our portal to book an appointment if you are concerned about yourself or a loved one. For more blogs, vlogs, workshop announcements, and event updates, visit our official website , www.cecureus.com.

The post Intersection Of Women’s Well-Being And Societal Progress appeared first on Prevention of Sexual Harassment, Inclusive Diversity, Employee Assistance Program | CecureUs | Chennai.

Stress is a natural response to challenging situations and is a common phenomenon in the modern-day workplace. From excessive workload to lack of recognition and everything in between, the workplace can often be a breeding ground for stress. To better understand and tackle this issue, let’s delve into the various causes of stress in the workplace.

Causes of Stress in the Workplace

1. High demand and low control

The modern-day work environment is fast-paced, and employees are often expected to take on multiple responsibilities and complete tasks within tight deadlines. When combined with a lack of control over the situation, it can result in employees feeling overwhelmed and stressed. This can be particularly challenging for those who are naturally driven to excel and are not able to manage the pressure effectively.

2. Lack of appreciation and acknowledgment:

Feeling undervalued and unappreciated is a significant source of stress for employees. When employees do not receive recognition for their efforts or positive feedback from superiors, it can lead to a lack of motivation and a feeling of disconnection from the workplace. This can be especially disheartening for employees who take pride in their work and view their job as an extension of their identity.

3. Lack of trust and cooperation:

Trust and cooperation are critical elements of a positive work environment. When coworkers are not trustworthy or cannot rely on one another, productivity can be hindered, and stress levels can increase. This can result in increased tension, reduced motivation, and a decrease in overall job satisfaction.

4. Job security:

Job security is a major concern for many employees, especially in today’s uncertain economic climate. The fear of being laid off or losing one’s job can cause significant stress, leading to feelings of anxiety and uncertainty. This can be especially challenging for employees who have mortgages, families, and other financial responsibilities to meet.

5. Career growth:

The desire to grow and advance in one’s career is a natural human aspiration. However, when employees feel stagnant in their careers, lacking opportunities for growth and advancement, it can lead to feelings of frustration and stress. This can result in reduced motivation, decreased job satisfaction, and an increased risk of burnout.

6. Gender Stereotypes in the Workplace
Gender stereotypes in the workplace can cause stress by imposing rigid expectations on individuals, leading to a lack of recognition, promotion, and support, as well as pressure to conform to societal norms. Women may face dismissal or underestimation, while men may feel the need to conform to traditional masculinity, resulting in increased stress levels.

Ways to Deal with Stress

Dealing with stress in the workplace can be a challenging but crucial task for maintaining one’s mental and physical well-being. Here are some effective strategies for reducing stress at work:

1. Time management:

One of the most significant contributors to stress in the workplace is feeling overwhelmed by tasks. To combat this, prioritizing one’s day and starting early can help reduce stress and increase productivity. Breaking down large projects into smaller, manageable tasks and avoiding procrastination can also help alleviate stress.

2. Talk to colleagues or friends:

Talking to coworkers or friends about stress can help relieve tension and provide a supportive environment. Sharing experiences and discussing stress-inducing situations can help individuals understand they are not alone in their struggles and can lead to the creation of a stress-support network.

3. Avoid, alter, or accept the stressor:

Depending on the situation, one may choose to avoid, alter, or accept the stressor. Avoiding stressors can be useful when it’s possible to remove oneself from a situation. Altering the stressor can help by making changes to the situation, such as negotiating deadlines or delegating responsibilities. Acceptance can help drive emotions instead of letting them control one.

4. Ask for help:

Reaching out to coworkers, friends, or a professional for help can provide support and a new perspective on the situation. This can be especially beneficial when dealing with significant life events, such as the death of a loved one or financial difficulties, which can lead to increased stress levels. Seeking support from a therapist, counselor, or life coach can also provide individuals with practical coping strategies for managing stress.

What can the Management Do to Help Employees Cope with Stress?

The role of management in reducing and addressing employees’ stress is crucial. Here are some ways the HR, team leaders or the management can know if an employee is stressed out:

• A good rapport between employees and management is key in identifying signs of stress.
• Employee displays unapproachable behavior,
• Sudden bursts of anger,
• Physical symptoms like headaches and stomach aches,
• Frequent absenteeism, and sometimes even working long hours.

Management can help employees deal with stress by:

• Assigning jobs and responsibilities that are challenging but not overwhelming,
• Understanding the employee’s work environment, providing training and development opportunities,
• Recognizing and appreciating employees,
• Defining clear job roles,
• Creating a positive work atmosphere, and being empathetic to personal challenges.

By taking these steps, the management can help reduce stress and increase job satisfaction, leading to improved productivity and employee retention.

Building a Wholesome and a Stress-free Work Place

Creating a safe space for employees to work, express their ideas and execute their everyday tasks is essential to build a stress-free workplace. Using the mentioned ways to deal with stress and straying away from stereotypes in the workplace can surely help employees feel relaxed and stay on top of their productivity despite challenging responsibilities.

If you are an organization looking to implement EAP support, write to us at connect@cecureus.com. Visit our portal to book an appointment if you are concerned about yourself or a loved one. For more blogs, vlogs, workshop announcements, and event updates, visit our official website , www.cecureus.com.

The post Stress in the Workplace: Causes and Coping Strategies appeared first on Prevention of Sexual Harassment, Inclusive Diversity, Employee Assistance Program | CecureUs | Chennai.

Mental health issues bother every person’s daily life. Anxiety and depression have become common terms, especially among young adults. But the problems are still not considered ‘real.’ Psychological problems are not attended to as physical sicknesses are. Counseling and seeking therapy are regarded taboo topics, especially in India. Yet, reports suggest that about 56 million Indians suffer from depression. The nation has one of the highest prevalence of mental health issues, but it is still barely recognized as a serious issue.

Due to the stigma associated with counseling and psychotherapy, only 10-12% of Indians seek professional help for their mental health problems. This lack of regard soon transpires into an increased suicide rate and drug abuse. Therefore, it is crucial to unlock common misconceptions about seeking counseling.

Busting the 6 most common myths about counseling 

Although WHO dubbed India as one of the most depressed countries in the world, we do not find Indians seeking professional help and counseling for their issues. Counseling is considered a shameful activity, supposedly undermining the victim’s character in society.

Myth 1 :

Seeking counseling is for the weak, mentally ill, or crazy.

Fact:

Life is riddled with difficulties and problematic situations. It’s common for people to fall apart under certain circumstances. Be it a teenager struggling with addictions or an adult having a hard time with his career. Feelings of grief, sorrow, and guilt cloud our minds and interfere with our daily lives.

Seeking professional guidance on overcoming these challenges does not make us weak or crazy. It shows smartness and self-awareness. Counseling opens up active paths to closure. The guidance allows you to understand your emotions and teaches you how to resolve your issues.

Myth 2 :

Therapists sit behind desks taking notes while you lie on a couch.

Fact: 

Counseling sessions with therapists are not very different from explaining to a doctor your health issues. Despite how social media represents therapy, it does not involve lying on a couch and discussing your problems.

Counseling is a two-way communication. The mental health professionals participate in active discussions with you and suggest personalized solutions for dealing with your difficulties and being in touch with your emotions. As physical closeness isn’t necessary for the discussion, these sessions can take place online over video conferences.

Myth 3:

Psychotherapy is mostly just talking and a waste of time.

Fact:

Psychotherapy is the remedial solution for your mental health issues. It involves treating your brain and mind to build resilience. Professional psychotherapists are trained individuals with degrees. They have studied human psychology and behavior to deliver certified solutions to your problems.

Therapists follow proven methodologies and elaborate frameworks to understand your feelings and provide personalized suggestions accordingly. Counseling sessions give you authenticated activities and assignments to complete as a step to overcoming your problems.

Myth 4:

Psychotherapists have ready-made solutions for all of life’s problems.

Fact:

Your life is different, your problems are unique, and the circumstances that led you there are unique. There is no one-size-fits-all approach with psychologists. These certified therapists listen to your issues and discover the root cause behind your state of mind. They find an interconnection of events and circumstances that led to your mental condition.

Therapists bring out your preferences and needs and offer personalized guidance to your goal. They utilize proven activities and exercises for you to follow. Counseling transforms you into a healthier person who knows how to handle emotions. It allows you to take control of your mind instead of the other way around.

Myth 5:

Psychotherapists prescribe medications that are very addictive and dependent for the rest of their life.

Fact: 

Psychotherapists suggest remedial activities and mental exercises. These steps are aimed at improving your mental health and understanding emotions better. The therapists do not prescribe medications for your problems.

However, in severe mental illness diagnoses of depression, or insomnia, psychologists refer you to licensed psychiatrists who prescribe you the necessary medications. Psychiatrists are trained physicians specialized in assessing, diagnosing, and treating mental illnesses. They offer non-addictive and strategic doses of medication for a highly systemized treatment.

Myth 6:

Therapy is not necessary if you can talk to a good friend.

Fact: 

While it’s important to have someone to talk to, counseling is much more than that. Therapy sessions involve you seeking guidance from a certified professional about your mental health. Therapists listen to your issues and make expert interpretations about your mental state and how you reached there. Counselling gives you an unbiased view of your emotions, offering you optimal guidance toward composed mental health. The psychology sessions are a non-judgmental space for you to seek professional help.

A common fear is, “People will know that I am seeing a counselor.”

Seeking counseling is nothing to be embarrassed about. It shows that you are in touch with your emotions, recognize that you are facing issues, and are mature enough to seek professional help. 20% of the US adult population visits a psychologist weekly. It is considered a healthy way to understand your feelings.

However, counseling through the Employee Assistance Program at the office remains highly confidential. Information disclosed in the therapy session stays between the employee and the counselor. Only in cases of suicidal tendencies does the counselor breach the contract and informs a loved one.

If you are an organization looking to implement EAP support, write to us at connect@cecureus.com. Visit our portal to book an appointment if you are concerned about yourself or a loved one. For more blogs, vlogs, workshop announcements, and event updates, visit our official website , www.cecureus.com.

The post Myths and Facts about Counselling appeared first on Prevention of Sexual Harassment, Inclusive Diversity, Employee Assistance Program | CecureUs | Chennai.