Category Archives: Mental Health

Diary of a CEO With Dr. Aditi

Healthy Coping Mechanisms, Mental Health, Stress, , ,

In the “The Mental Health Doctor: Your Phone Screen & Sitting Is Destroying Your Brain” episode of Diary of a CEO, Dr. Aditi, a leading mental health expert, explores how modern habits are undermining our mental well-being. Dr. Aditi’s insights provide a compelling look into how excessive screen time and prolonged sitting are impacting our brains and overall health.

Dr. Aditi begins by discussing the pervasive issue of screen addiction. She explains that our constant engagement with phones and other digital devices is not just a minor inconvenience but a significant threat to our mental health. The barrage of notifications, social media updates, and constant connectivity creates a state of mental overload. This constant stimulation can lead to heightened stress levels, anxiety, and a decrease in our ability to focus. Dr. Aditi notes that the blue light emitted by screens also disrupts our circadian rhythms, which affects our sleep quality. Poor sleep, in turn, exacerbates issues like mood swings, irritability, and cognitive decline.

In addition to screen time, Dr. Aditi addresses the impact of prolonged sitting. Many people spend hours each day sitting at desks or in front of screens, which is detrimental to both physical and mental health. Dr. Aditi explains that extended periods of inactivity can lead to physical problems like poor posture, back pain, and cardiovascular issues. More importantly, she highlights the mental health consequences, such as increased feelings of lethargy and a diminished ability to cope with stress. The lack of movement reduces blood flow and oxygen to the brain, which impairs cognitive function and contributes to mental fatigue.

Dr. Aditi advocates for a proactive approach to mitigating these issues. She suggests integrating regular physical activity into daily routines, such as short breaks for stretching or walking, to counteract the negative effects of prolonged sitting. Additionally, she recommends setting boundaries for screen use, such as designated times for checking devices and tech-free periods before bedtime. Dr. Aditi also emphasizes the importance of practicing mindfulness and engaging in activities that promote mental relaxation and clarity.

In summary, Dr. Aditi’s discussion highlights the critical need to address the negative impacts of excessive screen time and sedentary behavior on mental health. By making mindful adjustments to our daily habits, such as increasing physical activity and managing screen use, we can enhance our mental well-being and overall health.

Click Here to watch the video!!

***Please speak to your healthcare professional about this information if you find that you could be struggling***

After watching the video link above, tell me your thoughts.

  • How can we effectively balance screen time with other activities to reduce mental overload?
  • What specific types of physical activities are most beneficial for countering the effects of prolonged sitting?
  • Can you suggest practical strategies for improving sleep quality that address the blue light issue from screens?
  • What are some signs that excessive screen time or sedentary behavior is affecting mental health, and how can we recognize them early?
  • How can individuals integrate mindfulness practices into their daily routines, especially if they have a busy schedule?
  • Are there any specific apps or tools that can help manage screen time and promote better mental health?
  • What role does diet play in mitigating the effects of excessive screen time and sitting, and are there particular foods that support brain health?
  • How can organizations and workplaces encourage healthier habits among employees to address the issues of prolonged sitting and excessive screen use?
  • What are some effective ways to educate and motivate others, especially younger generations, about the impact of their tech and sitting habits on mental health?
  • How can we set realistic and sustainable goals for reducing screen time and increasing physical activity in our daily lives?

If you are interested on getting Dr. Aditi new book “The 5 Resets” As seen on Good Morning America and talked about on Diary of a CEO.  Here is the Amazon link to her new book  Click Here for The 5 Resets by Aditi Nerurkar

If you need someone to talk to we are here for you, check out our amazing staff  Click here

Sincerely,

Dr. Aditi Nerurkar, MD ...

Monique

References:

ChatGpt. (n.d.). [Software]. In ChatGpt. https://chatgpt.com/?oai-dm=1

The Diary Of A CEO. (2024, January 15). The mental health doctor: Your phone screen & sitting is destroying your brain! [Video]. YouTube. https://www.youtube.com/watch?v=FN0_ow76hU8

HoW HoBbIeS ImPrOvE YoUr MeNtAL HeAlTh & ReDuCe StReSs

Healthy Coping Mechanisms, Keep yourself first, Mental Health, , ,

Understanding the Benefits

When we talk about hobbies, we mean activities you enjoy doing in your spare time, like painting, playing sports, or gardening. Engaging in hobbies helps to focus your mind on something you love, which can be a great way to shift your attention away from stressful thoughts. This mental shift is important because it helps to calm your mind and reduce anxiety.

Hobbies and Positive Mindset

One big benefit of having hobbies is that they can help create a positive mindset. When you do something you enjoy, your brain releases chemicals called endorphins. These chemicals make you feel happy and relaxed. For example, if you love playing the guitar, strumming those strings can make you feel good and take your mind off worries. This positive feeling can boost your overall mood and outlook on life.

Our staff can help further your journey of healing  by checking in to our therapists by clicking this link.

Reducing Stress Through Hobbies

Hobbies can also be a great way to reduce stress. When you’re busy with something you love, you’re less likely to dwell on stressful situations. For instance, if you find joy in gardening, spending time planting flowers can be a relaxing escape from daily pressures. Activities that require focus and concentration, like knitting or building models, can help you forget about stress and feel more at ease.

Types of Hobbies That Improve Mental Health

  1. Physical Activities: Exercise is a powerful way to improve mental health. Activities like jogging, swimming, or dancing release endorphins, which help to reduce stress and improve your mood. Regular physical activity can also boost your self-esteem and provide a sense of accomplishment.
  2. Creative Hobbies: Creative activities, such as drawing, painting, or writing, allow you to express yourself in new ways. These hobbies can help you process your emotions and feel more relaxed. For example, keeping a journal can be a great way to work through your feelings and gain a clearer perspective on your problems.
  3. Mindfulness Hobbies: Hobbies that involve mindfulness, like yoga or meditation, can be especially beneficial. These activities help you stay present and focused, reducing feelings of anxiety and stress. Yoga combines physical movement with breathing exercises, which can help you feel more balanced and calm.
  4. Social Hobbies: Participating in activities with others can improve your mental health by providing social support and connection. Joining a club, playing team sports, or attending a group class can help you build friendships and feel less isolated. Social interaction is important because it can boost your mood and provide a sense of belonging.
  5. Learning New Skills: Taking up a new hobby, such as learning a musical instrument or a new language, can also be great for your mental health. The challenge of learning something new keeps your brain active and engaged, and it can give you a sense of achievement as you progress.

Click here for more information.

The Importance of Regular Engagement

It’s not just about having hobbies but also about regularly engaging in them. Consistent involvement in activities you enjoy helps to keep stress levels in check and maintains a positive mindset. Setting aside time each week for your favorite hobbies ensures that you have regular opportunities to relax and recharge.

Finding the Right Hobby for You

Everyone is different, so it’s important to find hobbies that work best for you. Try out a few different activities to see which ones make you feel happiest and most relaxed. It’s okay if you don’t enjoy every hobby you try; the key is to find what works for you and make it a part of your routine.

 

** Hobbies are more than just fun activities. They play a crucial role in improving mental health by creating a positive mindset, reducing stress, and providing enjoyment. **

 

During a plane flight, the attendants instruct you to put on your own oxygen mask or flotation device before assisting others. This principle highlights the importance of prioritizing your own well-being. By taking care of yourself first, you ensure that you are in a strong position to maintain healthy relationships and set effective boundaries. Your own mental health and self-care are crucial, and it’s essential to recognize that sometimes focusing on yourself is not selfish, but a necessary step for overall well-being.

Have a wonderful weekend and keep fighting for yourself.

Love,

Monique

 

 

References:

Adcock, D. (n.d.). 10 hobbies that help Fight depression and Anxiety. https://www.thesource.org/post/10-hobbies-that-fight-depression-anxiety

Chatgpt. (n.d.). [Software]. https://chatgpt.com/

Understanding Fear: The Effects & How to Overcome It

Healthy Coping Mechanisms, Individual Therapy, Keep yourself first, Mental Health,

What is Fear?

Fear is a natural and powerful emotion. It’s our body’s way of responding to danger or threat. Imagine walking alone at night and hearing footsteps behind you. That uneasy feeling is fear kicking in. It’s like an alarm system designed to protect us.

How Fear Affects the Body

When you’re scared, your body reacts in several ways. This is called the “fight or flight” response. Here’s what happens:

  • Heart Rate Increases: Your heart starts to beat faster. This pumps more blood to your muscles, preparing you to either run away or stand and fight.
  • Breathing Speeds Up: You might start to breathe faster. This gets more oxygen to your muscles and brain.
  • Muscles Tense: Your muscles become tighter, ready for action.
  • Sweating: You may start to sweat more. This cools your body down in case you need to exert yourself.
  • Dry Mouth and Dilated Pupils: Your mouth may go dry, and your pupils (the black part of your eyes) might get larger to take in more light.

How Fear Affects Mental Health

Fear doesn’t just affect your body; it also impacts your mind. If you feel scared all the time, it can lead to:

  • Anxiety: Constant fear can make you feel worried or nervous, even when there’s no immediate danger.
  • Stress: Fear causes stress, and long-term stress can lead to health problems like headaches, high blood pressure, and trouble sleeping.
  • Avoidance: You might start avoiding situations that make you feel scared, which can limit your activities and reduce your quality of life.
  • Depression: In some cases, ongoing fear can contribute to feelings of sadness or hopelessness.

Types of Fear

There are different kinds of fear:

  • Rational Fear: This is a fear of something that is actually dangerous, like a wild animal.
  • Irrational Fear (Phobia): This is an intense fear of something that isn’t really dangerous, like spiders or heights.
  • Anxiety: This is a general feeling of fear or worry about everyday situations.

Ways to Cope with Fear

Thankfully, there are ways to manage and reduce fear. Here are some strategies:

  1. Understand Your Fear: Try to figure out what exactly you’re afraid of. Sometimes just knowing what’s causing your fear can help you feel more in control.
  2. Deep Breathing: When you feel scared, take slow, deep breaths. This can help calm your body and mind.
  3. Positive Thinking: Replace negative thoughts with positive ones. Instead of thinking, “I can’t do this,” tell yourself, “I can handle this.”
  4. Gradual Exposure: If you’re afraid of something, try facing it a little at a time. For example, if you’re scared of dogs, start by looking at pictures of dogs, then gradually work up to being near a dog.
  5. Exercise: Physical activity can help reduce stress and improve your mood.
  6. Talk About It: Share your fears with someone you trust. Sometimes just talking about what scares you can help make it feel less frightening.
  7. Relaxation Techniques: Practices like yoga, meditation, or listening to calming music can help reduce fear and anxiety.

Click here for more info.

Facing Your Fears

Facing your fears can be challenging, but it’s a crucial step in overcoming them. Here’s how you can start:

  1. Make a Plan: Write down your fear and make a step-by-step plan to face it. Start with something small and gradually take bigger steps.
  2. Set Goals: Set specific goals and reward yourself when you achieve them.
  3. Stay Positive: Keep a positive attitude. Remember, it’s okay to feel scared. The important thing is to keep trying.
  4. Practice Patience: Overcoming fear takes time. Be patient with yourself and celebrate your progress, no matter how small.
  5. Seek Support: Don’t be afraid to ask for help from friends, family, or a professional. You don’t have to face your fears alone.

Check out our therapists and find one that meets your needs.

Conclusion

Fear is a natural emotion that everyone experiences. While it can have significant effects on your body and mental health, there are many ways to manage and overcome it.

 

Sincerely,

Monique

Have an amazing weekend.

 

 

References:

Apex Western Wayne. (2016, April 22). Our staff | Apex Western Wayne. Apex Western Wayne | Putting Things in Motion. https://www.apexwesternwayne.com/our-staff/

ChatGPT. (n.d.). https://chatgpt.com/c/15b4a2d7-318a-4f0c-a828-54a9c2862808

Menting, B. a. M. (2023, May 11). The chill of fear. Harvard Medicine Magazine. https://magazine.hms.harvard.edu/articles/chill-fear