“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.

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Addressing the Intersection of Disability and Mental Health

The intersection of disability and mental health is a significant yet often overlooked area. Individuals with disabilities frequently face unique challenges that impact their mental well-being, necessitating support from both allies and organizations to foster a supportive environment. Addressing these issues and implementing effective strategies is crucial for promoting an inclusive and equitable society.

In India, the interplay between disability and mental health is often overshadowed by other public health concerns. However, for many individuals with disability, daily life is a struggle with both physical and mental health challenges, compounded by social and systemic barriers. Addressing the mental health needs of individuals with disability is not just a matter of healthcare but also of human rights and social justice. By understanding the unique pressures faced by this community, we can begin to develop more effective support systems and policies to promote their well-being.

The Current State of Mental Health Among Disabled Individuals in India

Research highlights that individuals with disabilities in India experience higher rates of mental health issues such as depression, anxiety, and stress compared to the general population. A study published in the Indian Journal of Psychiatry found that individuals with intellectual disabilities have higher rates of psychiatric disorders compared to their non-disabled peers. The Indian Council of Medical Research (ICMR) and various universities have corroborated these findings, indicating that the lack of supportive infrastructure and pervasive social stigma exacerbate these issues.

Challenges Faced by Disabled Individuals and the Impact on Mental Health

Stigma and Stereotypes

• • Societal Biases: Disabled individuals frequently encounter pervasive societal stigma and stereotypes. They are often infantilized, perceived as lacking ability, or viewed as inferior and helpless. These negative perceptions lead to marginalization and discrimination, resulting in social exclusion, limited opportunities in education and employment, and inadequate access to healthcare. Constant exposure to such biases significantly impacts their self-esteem and mental health, fostering feelings of isolation and inadequacy. This environment contributes to the development of depressive disorders, anxiety, and suicidal ideations, creating a cycle of emotional and psychological distress.
  • Story-based Example: Emily, a talented software developer with cerebral palsy, is often underestimated by her colleagues. Despite her proven expertise, she finds herself excluded from key projects, with her abilities consistently questioned. Over time, this exclusion erodes her confidence, leading to severe anxiety and self-doubt. She begins to dread going to work, feeling like she has to prove herself repeatedly, even though her work consistently outshines that of her peers. This persistent stress contributes to Emily developing depression, impacting both her professional and personal life.

Accessibility Barriers

• • Physical and Technological Limitations: Physical, social, and technological barriers can restrict the access of individuals with disabilities to essential services, including education, job opportunities, and healthcare. Inaccessible environments, lack of adaptive technologies, and inadequate transportation options can prevent disabled individuals from seeking and receiving the support they need.
  • Case Scenario: Michael, who is visually impaired, struggles with navigating his university campus due to the lack of braille signs and accessible online materials. While his classmates easily access the digital resources provided, Michael must rely on outdated technologies that only partially meet his needs. These barriers not only hinder his academic performance but also cause him immense frustration and anxiety. The constant struggle to access information leads Michael to feel isolated and overwhelmed, affecting his overall mental health and academic success.

Healthcare Disparities

• • Gaps in Service Provision: Disabled individuals often encounter disparities in healthcare, including mental health services. Misdiagnosis, inadequate treatment options, and a lack of specialized care can exacerbate mental health issues. Moreover, the intersectionality of disability with other factors like race, gender, and socioeconomic status can further compound these disparities.
  • Case Scenario: Sara, a woman with a hearing impairment, visits her local clinic for anxiety treatment. However, the clinic lacks staff who are trained in sign language, leading to miscommunication about her symptoms. Consequently, Sara is misdiagnosed and prescribed medication that worsens her condition. The lack of accessible mental health services leaves Sara feeling helpless and frustrated, worsening her anxiety and causing her to lose trust in the healthcare system.

Financial Instability

• • Economic Barriers: Many disabled individuals face significant financial challenges due to limited employment opportunities and the additional costs associated with their disabilities, such as medical expenses, assistive devices, and specialized care. Financial instability can lead to increased stress, anxiety, and depression, as individuals struggle to meet basic needs while managing their health.
  • Case Scenario: Carlos, who has multiple sclerosis, faces mounting medical bills that his insurance only partially covers. Despite being highly qualified, he struggles to find stable employment due to workplace discrimination. The financial strain of paying for medication, therapy, and daily living expenses overwhelms Carlos, leading to severe anxiety and depression. He feels trapped in a cycle of poverty and poor health, with no clear way out.

Social Isolation

• • Lack of Social Support: Disabled individuals often experience social isolation due to physical barriers, lack of accessible social spaces, and societal stigma. This isolation can lead to loneliness, depression, and a decline in overall mental health, as individuals are deprived of meaningful social interactions and support networks.
  • Case Scenario: Aisha, who uses a wheelchair, finds it difficult to participate in social activities with her friends due to inaccessible venues and transportation. Over time, her friends stop inviting her to gatherings, assuming she won’t be able to attend. The growing isolation leaves Aisha feeling lonely and disconnected, leading to a deep sense of sadness and hopelessness. Without a strong social network, her mental health deteriorates, making it even harder for her to reach out for help.

Legislative and Policy Framework

1. Mental Healthcare Act, 2017
   • Focus on Inclusion: The Mental Healthcare Act, 2017, seeks to provide mental health care and services for all individuals, including those with disabilities. It emphasizes the rights of people with mental health issues to access treatment and live with dignity.
2. Rights of Persons with Disabilities Act, 2016
   • Protecting Rights: This Act aims to protect the rights of disabled individuals and ensure their inclusion and participation in society. It mandates accessibility in public buildings and transport, and provides for special education and employment opportunities. 

Moving Forward

Addressing the intersection of disability and mental health in India requires a multi-faceted approach. Enhancing accessibility, combating stigma, and improving mental health services are key to building an inclusive society. Legislative action and awareness are essential for creating a more equitable environment.

For Corporates:

• Inclusive Policies: Ensure accessibility and accommodations for disabled employees.
• Mental Health Support: Provide tailored mental health resources and train staff to recognize and address mental distress.
• Awareness: Regularly conduct training to break stereotypes and foster inclusion.

For Individuals:

• Advocate: Speak out against discrimination and support accessibility.
• Educate: Learn and share knowledge about the challenges faced by disabled individuals.
• Support: Be mindful of mental health needs and encourage seeking help.

Together, we can create a society where disabled persons are fully supported in their mental health.

Please reach out to us for any queries on Addressing the Intersection of Disability and Mental Health.

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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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Sarah has an excellent reputation for listening. Colleagues and superiors frequently sought her counsel or used her as a sounding board for their ideas.

One day, a new project was allocated to a group of employees, including Sarah. The project was difficult, with multiple departments and a tight schedule. The crew had convened for a brainstorming session to get the project started, and tensions were high due to the strain. As the discussion began, it became clear that the team members were talking over each other, presenting their views without truly listening to what the others had to say. Frustration flooded the room, and it appeared that progress was halting.

With her reputation as a good listener, Sarah recognized the need for a change of strategy. She raised her hand, asking for a minute to express her ideas. The squad reluctantly decided to give her the floor. Sarah adopted a calm and focused demeanor and began actively listening to her teammates. She encouraged everyone to speak without interruption, giving them her undivided attention. She acknowledged their thoughts, even if they appeared contradictory initially, and asked clarifying questions to better understand.

As Sarah listened closely to her colleagues, something remarkable happened. The team members began to relax as they felt heard and respected. They began building on one other’s ideas, finding common ground, and even suggesting answers to the problems they encountered. The once-tense atmosphere evolved into one of collaboration and innovation.

By the end of the meeting, the team had created a thorough plan with unique ideas, and everyone felt a sense of pride and accomplishment. Sarah’s listening abilities had turned the issue around, and the project was now on track for success.

Improving your listening abilities can have a positive impact on both your personal and professional life. Here are some ideas to help you improve your listening abilities:

• To be present, clear your mind and focus on the speaker. Avoid distractions.
• Maintain eye contact to demonstrate engagement and attention.
• To avoid interrupting a speaker, resist the impulse to finish their statements.
• Allow the speaker to fully convey their opinions before reacting.
• Active listening involves encouraging the speaker with verbal cues such as “I see,” “I understand,” or nodding your head.
• Confirm your understanding by summarizing or paraphrasing what you heard.
• Control To improve nonverbal communication, practice open and inviting body language, including maintaining an open stance and facing the speaker.
• Refrain from negative gestures like eye-rolling, sighing, or checking your watch.
• Listen without judging or criticizing others.
• Try to grasp the speaker’s point of view, even if you disagree.
• Open-ended inquiries, such as “Can you tell me more about that?” or “How did that make you feel?”, might prompt speakers to share additional information.
• Empathy involves putting yourself in the shoes of others and understanding their emotions and perspectives.

Remember that improving your listening skills is an ongoing process. It requires practice and a genuine commitment to understanding and connecting with others. Talk to our Psychologists to inculcate the listening skills within you.

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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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The value of a restful night’s sleep is something that is sometimes forgotten in the rush of our hectic lives. Everyone has heard that we should try to get between seven and nine hours of sleep every night, but how much of an impact does it have on our physical and mental health? Let’s examine the science and see why getting enough good sleep ought to be a daily requirement. The highest percentage of people in the world, 64% of India’s urban population, rises before 7 am, and 61% sleep for fewer than 7 hours every day.

Restoration and Repair: Getting a good night’s sleep involves more than just turning off the outside world; it also involves our bodies going through a vigorous phase of activity. Our immune systems are fortified, our muscles grow, and our tissues are repaired throughout the various sleep cycles. The body uses enough sleep to make sure it’s prepared to take on the challenges of a fresh day.

Productivity and Cognitive Function: Have you ever noticed how much more coherent your thoughts are following a restful night’s sleep? Sleep is essential for cognitive processes like creativity, problem-solving, and memory consolidation. A properly rested mind is more focused, aware, and able to make wise decisions.

Emotional Health: Sleep deprivation has a substantial effect on our capacity to withstand emotional setbacks. Chronic sleep deprivation is linked to an increased risk of anxiety and depression, so it’s not just about feeling grumpy or irritable. Making sleep a priority is essential to preserving mental wellness.

Weight Management: It may surprise you to learn that there is a relationship between your weight and the amount and calibre of sleep you receive. An imbalance in hunger hormones caused by sleep deprivation increases the likelihood of cravings and overeating. Maintaining a regular sleep schedule can help you better control your weight.

Heart Conditions: Lack of sleep has been connected to a higher risk of stroke and heart disease. The heart has an opportunity to rest and heal while we sleep, which helps to control blood pressure and lessens strain on the cardiovascular system.

Enhanced Immune Response: Getting regular, high-quality sleep fortifies the immune system, increasing your body’s resistance to infections. Essentially, getting a good night’s sleep strengthens your immune system naturally, keeping you healthier and better able to fend off infections.

Longevity: It’s interesting to note the link between getting enough sleep and living a longer life. Research repeatedly demonstrates that those who make sleep a priority typically lead longer, healthier lives. It’s an easy-to-follow but effective recipe for a longer and more satisfying life.

Simple tricks for a better sleep

• Follow a consistent sleep schedule
• Create a relaxing bedtime routine
• Optimize your sleep environment
• Limit screen time before bed
• Watch your diet
• Stay active during the day
• Manage stress
• Limit naps
• Be mindful of fluid intake
• Create a comfortable sleep ritual
• Use your bed for sleep only
• Get sunlight exposure

Sleep is an essential component of our well-being and not merely a luxury. Understanding and appreciating the significance of getting enough sleep allows us to reap a host of advantages that lead to a happier, healthier, and more productive life. Thus, keep in mind that a well-rested you will be more productive and resilient the next time you consider giving up sleep in favour of productivity.

Dream sweet dreams!

Please reach out to us to get more understanding of quality sleep.

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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