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Gratitude is an act of kindness recognized by some treasured by others and appreciated by all.

In layman terms, gratitude can be defined as being thankful and grateful for what one receives.

It is a feeling that one transpires internally, but that does not mean it is just an emotional response, to say the least. We as members of today’s society actively engage in making a choice to be grateful or not. To acknowledge what we have in our lives or not. Therefore gratitude can be incorporated in one’s attitude, in one’s behavior, in one’s lifestyle.

In today’s society of overwhelming personal and professional lives, it is important to embody this virtue which supports innate morality. This process of cultivating gratitude is important because it helps us feel more connected to our surroundings. This leads to an overall sense of well-being along with it.

Overall well-being

Gratitude is often expressed towards friends, family, higher power and even to one’s own self which leads to the domain of satisfaction of social, spiritual and mental health well-being. There are researches indicating relations between physical health and gratitude, individuals who practice gratitude have a longer life expectancy, stronger immunity system, better sleep cycles and are found to be on a more energetic side. In all leading to a better quality of life.

Strengthens bonds

Expressing gratitude strengthens the bond by sharing mutual feelings of respect and admiration for one another. It grows a better understanding and empathetic relationship where the efforts are reciprocated. This leads to the healthy growth of personal and working relationships where individuals feel more connected. A small act of kindness from one and a reciprocating act of gratitude from another is always well-received by all.

Positive perspective

Gratitude shifts the focus from what one does not own to what one has and the person pays more attention to the positives they possess than the negative they don’t. It also leads to a more optimistic and opportunistic style of living. People who engross gratitude are seen to be less self-centered and more helpful, such people are less likely to be obsessed with materialistic possessions. 

Individual growth

Gratitude reduces social comparison and feeling of envy which leads to better self-esteem and achievement of personal goals. Showing more gratitude towards others helps live a healthier life as we channel more positive thoughts and act the same way as well. Gratitude help strengthens our emotional wellbeing and builds a good personality as someone who’s thankful for what he has knows the value of the same and would rather cherish it than chasing something that he doesn’t.

Happiness and Life satisfaction

Happiness is a construct of frequently experienced positive emotions and infrequent negative emotions. People who engage in gratitudinal behavior often express more positive emotions like joy, excitement, pride. These people have less negative emotions like fear, guilt, envy, and anger. Happiness being a contributing factor to life satisfaction leads to greater subjective feelings and helps one grow not only emotionally but also practically as they have more positive energy to go around.

Increased resilience

Individuals feel less stressed among hardship if they are aware of the resources they have and are appreciative of them. The individual often seeks social support and have a proactive style of coping with stress and negativity rather than giving up and putting their back against the wall.

Peace of mind

Peace of mind develops when there is a feeling of contentment. When one has and the absence of certain expectations it results in contentment. Individuals who have achieved success and undertake gratitude are often seen as humble and humane by others.

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There is this credence that it takes 21 days to make or break a new habit. When it comes to implementing a fresh plan, it is undeniably a struggle for a lot of people. But those who religiously follow the some habits steps end up with success.

Here we share some habits to follow in order to have a better life and an emotionally healthy mind.

Make a schedule

Planning your day helps you to manage tasks better. You can prioritize work accordingly.

Mindfulness

Sit in silence for a few minutes when you get up in the morning, concentrating on your breathing. Focus on yourself and your surroundings. Learn and practice mindfulness.

Workout

When you engross yourself in physical activities, you release happy hormones. You also maintain a better physical appearance which provides you with confidence.

Communicate

Make sure to maintain better communication with your closed ones. Call your friends; spend time with your family. Appreciate and support people around you.

Include healthy habits

Follow healthy lifestyle habits to enhance the quality of your life. Focus on nutrition when it comes to your food. Avoid unnatural food and include health drinks like green tea, water, coconut water etc., in your daily diet.

Pen down

Make a daily journal. This helps you to reflect upon your actions and words of that day. Give attention to happy incidents of the day.

Do what you like

Make sure that once in a while you take out some time to do something that you absolutely love. This will make you feed your passion.

Track your screen time

There are enough shreds of evidence that the amount of time we spend on our laptops and cell phones have deteriorated our physical and mental health.

Mental Rehearsal

Prepare for meeting, interviews or events by mentally rehearsing the same. Make sure you imagine a positive scenario.

Go out Alone

Learn to love your own company. Go out to market, movie hall, coffee date or shopping on your own.

Self-Acceptance

The most needed habit to develop is self-acceptance. Loving others is important but loving yourself is more important. If you learn to love yourself what you are, you attain real happiness.

If you follow the above habits, you can cleanse your health and mind and create a wonderful life for yourself.

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Everyone wants to be happy but don’t know how to achieve happiness. Following these seven simple tips will help you become happier.

Tip #1 – Sunday

Start your Sunday with a 10-minute meditation. You will find that meditation reduces stress and it controls anxiety. Just 10 minutes of meditation will help reduce your stress and control your anxiety, you are already on your route of happiness. And it just the first day.

Tip #2 – Monday

Wake up a couple of hours earlier. If you start your day at 7 AM, this Monday wake up at 5 AM. These two extra hours in the morning will help you accomplish so much more. You can select your wardrobe for the week, prepare breakfast, make a to-do list and so much more with these extra hours.

Tip #3 – Tuesday

Start your day with a quick exercise, stretch those limbs. 15 minutes of stretching exercises will help you start the day well. Touch your toes, twist your waist, and do everything else that gets your blood circulating.

Tip #4 – Wednesday

Today is the “hump” day, the middle of the week, half the week is over and the second half of the week remains. Today is the day when you make a weekend plan. Call and friend and decide on some weekend plans, either a movie, a hike or any other social activity. Never forget, all work and no pay makes Jack a dull boy!

Tip #5 – Thursday

Today is a day of indulgence. Eat some chocolate! Eating chocolate raises HDL the good cholesterol, reduces LDL the bad cholesterol. Studies show that eating chocolate reduces stress, anxiety and gives overall happiness! And it improves your cognitive behavior.

Tip #6 – Friday

Today is the day for intimacy with your significant other. The benefits of intimacy are less stress, better sleep, more relaxation which results in a happier you!

Tip #7 – Saturday

Today is the day to do some chores and to spend some time with yourself. If you have a pooch, today is the day to take him for a long walk, a time to bond with your puppy. Get your weekly stuff such as dry cleaning, grocery shopping out of the way earlier in the day, and then spend the latter part of the day relaxing, chilling and rejuvenating yourself.

As a very learned person said “Happiness cannot be traveled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace, and gratitude.” Be Happy!

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Life is not always a bowl full of cherries. Sometimes, things don’t go as per our expectations. We immediately feel immensely disappointed and heartbroken. What happens afterwards? What about our happiness? and how to choosing happiness?

When the reality starts to set in, we feel a loss of control and sense of frustration. We feel anguished and lost.

Eventually, we become dispirited. And rather than finding a solution we drown ourselves in the self-pity party!

Sounds familiar? A lot of us often get trapped in this destructive thought pattern where after a fiasco, one considers oneself lousy and rejects their life and dreams. And why? Just because a plan failed, a goal wasn’t accomplished or someone rejected our thoughts.

But should a few failures, a few unsuccessful events disintegrate your happiness?

Here we are, sharing some simple mantras that would help you to bounce back from the tragedy and get the happiness you deserve.

Take control of your emotions

We experience various emotions every day. When we experience a disappointing life event, we experience more negative emotions. As much as it is important to feel and acknowledge your emotions, it is equally important to keep a tab on these emotions. Because once you derail, it may severely taint your relationships with others.

Be careful of your actions

Do not let your negative emotions make you act in a way that will only take you downhill and fill your future with regrets. There is a difference between feeling something and acting it out loud.

Know your strengths

At times we overestimate our strengths and over expect from ourselves. It is best to know what exactly you are good at and set your goals accordingly.

Learn to be flexible

One of the greatest virtues to achieve happiness in life is to learn to accept a change. A change in one or the other aspect of life is inevitable. Build the ability to meet the challenges life throws at you.

Focus on Solution

Give value to the bigger picture of life rather than the catastrophe. Put the scattered pieces of life in a perspective and understand the situation you are preoccupied with.

One always has the choice to either sit and crib about how unfair this life is or make the required changes and be happy in the limited time you have in this life.

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New Year marks the beginning of not just another year, but a chance to build a new you. Most of us make promises to ourselves each year, but do we always fulfil the same?

Most of the resolutions go down swinging. People are unable to keep up with their plans for more than 1 or 2 months. A few reasons a resolution fails are:

• The resolution is unclear.
• Your resolution lacks a proper plan to achieve the target.
• You tag along with a friend’s idea, which focuses on their goals, not yours.
• You overestimate your capabilities.
• The resolution does not relate to your on-going scenario.

This time it doesn’t have to be the case. Here are ways to make things work for you this time:

Make a clear-cut goal

It is easier to achieve a target when it not ambiguous. Make a specific goal. For example, if you plan to lose weight, specify whether its 5 Kilograms or 10 Kilograms that you wish to get rid of.

The goal should be determinable

In order to know where you are, you should formulate a goal which can be measured. You can make note of the progress in some kind of journals, mobile application, etc. In fact, reinforcing your progress keeps you motivated.

An Attainable Goal

It is favourable to make a goal which you can actually achieve. Take one step at a time. When we set goals which may get out of our reach to fulfil, we tend to get discouraged and disheartened. This may lead to lower self-esteem and even affect your relationships with the people around you.

An Appropriate Goal

Set a goal, which is suitable for your circumstances and adds value to your life. Be in the right state of mind while you take a decision. Do not just get carried away at the moment just because so many people around you are doing the same.

Set a time-limit

Setting a time-bound goal is as important as considering any other factor. This provides you clarity about the timeline you have to accomplish the goal. Focusing on small achievements can make you look at overall progress, over the time.

Life doesn’t change 180 degrees, by getting up one day and randomly deciding to do something. You don’t just need a plan, but you need to be prepared for the hurdles that come along the way.
New Year can be a reason to leave behind the bad habits in the past. Keep a positive approach. And in case you miss the goal, be gentle and start fresh!

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Read more about New Year Resolutions

Hard times can come to anybody. It can be disguised as a financial crisis, or a failure in an exam, and even a death in the family. In this situation, people tend to lose their mental stability and fall victim to various mental health illnesses. It affects the family and friends, creating a havoc in life. Thus, it is important to stay strong during these tough times.

Hence, below are few tips to stay strong during tough times:

Quit Being the Victim:

It’s very easy to feel like the victim in these situations. Which hampers your ability to think clearly, as well as you start to reject help which is coming from outside. Instead, you should take responsibility for what has happened. Thus, by doing this, you will be able to let go of resentments and bitterness and will be able to think clearly.

Focusing on the Positives:

When we go through tough times, it becomes very difficult to focus on the positives. You can list out the positives by maintaining a diary. In any situation, there are always some positive things, no matter how dire the situation is. Looking for the positive in the situation will help you relax and gain your mental stability.

Being Thankful:

We need to be thankful in face of any situation. Thanking about the current situation will help you look at the positives and take you out from self-pity or wallowing. Thanking about the things you have and didn’t get destroyed will focus on the positives and will broaden the structure you are seeing in.

Reach Out:

Helping others and taking help from others is not a shameful thing. Reaching out for help will actually provide you with a broader sense of the situation. It can help you find the closure you would need or the solution you were trying to find for. Reaching out for help is not a sign of weakness, but it’s about being ready to explore what is outside the spectrum. Also, helping someone who is in need, no matter how dire your situation is, can provide you with a new perspective.

Limit Bad News:

The impact of any bad news increases ten folds if we keep on hearing the same thing again and again. Instead, it is better to limit the intake of the bad news. There is no need to hear the same thing from ten different people or social media platforms. Limiting the intake will help you absorb the news better and faster.

Get Rest and Sleep:

It is difficult to get rest or sleep when the times are hard and stressful. But, it is important to get proper rest and sleep during these times. Sleeping will help in restarting the body and the mind and you will be able to think better. Thus, to help you fall asleep you can resort to white noise and avoid taking any gadgets on your bed.

Exercise:

To channelize your tensions and emotions exercising is always a good option. It can also help you to fall asleep as it can tire your body out. Exercising can help you clear your mind and help you think clearly what steps you need to take. Thus, exercising doesn’t only mean going to the gym but just walking around a park or playing a sport.

Reflecting:

Reflecting back on yourself is very important. But, reflecting back doesn’t mean in self-pity, but to look at the actions you have had taken in the past. Thus, by reflecting on yourself you will be able to take better steps and decisions for your future. Hence, being ready for something which can go wrong.

Having support during tough times is very important. The above steps can help you stay strong during these times. But, if you feel like you require outside help, then you should not hesitate to ask a psychologist or a counsellor.

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At the end of an emotionally abusive relationship, you might feel burdened with inconclusive thoughts and overwhelming emotions. And this is absolutely acceptable. While your friends and family feel thankful for your break-up, they may not be able to understand the emotional turmoil going inside your heart and brain. But you should not carry on with toxic relationship

Let’s look at the end of an abusive relationship from the following aspects:

Mental and Emotional Health

Post being dumped by the person whom you considered to be your one and only soul mate, you might go through a roller coaster of emotions. The symptoms are often similar to that of Post-Traumatic Stress Disorder.
There might not be any visible scars to make it obvious that you are hurt, but the pain is similar to that of a physical injury.
You might even show obsessive behaviour, where you constantly think about your ex, your break up.
The more the covert these symptoms are, the more damage it can do to your emotional stability and the ability to overcome the trauma.

Attachment or Addiction?

When two people part their ways in a healthy way, they may feel hurt, but it does not take a psychological toll on the two persons involved. They eventually move on as a practical approach was followed to end the relationship. But in an emotionally abusive relationship, the break up isn’t as clean, rather the abuser is manipulative.
The victim might not recognize signs and develop an emotional attachment towards them.
You might re-run the events from your relationship in your mind several times throughout the day or read the old conversations.
Being with a person becomes addictive over a period of time, like an unhealthy attachment. It might seem normal and justified to the victim, but this really hampers their emotional well-being.

Moving on!

The first step to moving on is to accept your situation. A few things that you could do to overcome such a relationship are:

Take care of your emotions

Repairing your emotions requires great efforts. When you get abandoned by someone you are so addicted to, it affects your self-esteem negatively. You can feel used and discarded, angry and isolated. Instead of suppressing and being a home to them, it is very important that you accept and acknowledge your emotions. Recognize how you feel. You can make a journal about the same. If you feel like crying or screaming, do that.

Pen it down

At times it might be difficult for you to talk about your broken relationship and what all you went through in that. But it is important to express in order to heal. To start with, you can keep a journal of your thoughts and emotions, gradually opening up about it verbally.

Confide in Close ones

You can always count on your close friends and families when you feel the need to. Surround yourself with people. Avoid isolating yourself with your thoughts all the time.

Cut-off contact with the abuser

You need to cut off the contact with your ex. Being vulnerable might drag you to his doors, but this would be unhealthy. It is important to maintain a distance when you part ways with your abuser. You may feel a pull towards him, but remember it is unhealthy for your mental health if you remain connected to him.

Do not stalk

It may seem like a nice idea to keep a tab on your ex by stalking him on social media or keeping in touch with his friends. But this is not ideal. You must focus investing your time and energy on yourself rather than knowing about his whereabouts.

Postpone important decisions

In the times, when you are emotionally unstable it is better to not make any important life decisions, which may affect your future. Let yourself feel and heal for some time first.

Practice patience

For a physical injury to heal there is always a defined set of medicines and treatment method that one follows and gets okay. But for an emotional setback, you need to give yourself time. Every person takes their own time to get out of an emotional difficulty. Focus on your progress.

Seek Help

If your emotions are way out of control and are hindering with your daily life, you should seek for some professional help. In the times, when we are vulnerable, we might not be in the right state of mind to be emotionally efficient. A bit of advice about situation and lifestyle changes by a professional can prove to be of great help.

Are you in a healthy relationship? Have you been a victim of emotional abuse?

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September 06, 2018, will mark an important day for the LGBT community in India. The Supreme Court of India abolished Section 377 of the Indian Penal Code (IPC).  This law came into effect in the year 1982. It stated that the carnal intercourse against the order of nature with man, woman or animal was punishable with imprisonment of a lifetime or at least 10 years of jail, with or without fine.

Today’s judgment symbolizes the beginning of unbiased treatment for the LGBTQ community in our country. For a very long time, the community has been harassed and struggled. They had been treated as the discarded sections, always. But the decision of abolishing Section 377 is a huge initiation in terms of equality.

Chief justice Dipak Misra and Justices DY Chandrachud, AM Khanwilkar, Indu Malhotra, and Rohinton Fali Nariman decreed that LGBTQ community will now have the same sexual rights just like everyone else.

The Journey

In 2009, Delhi High court had declared that any consensual sexual act between homosexuals in private is not illegal. But later, Justice G S Singhvi did not validate the decision and said that it is on the members of Parliament to make any decision on the topic.

However, in April 2014, the Supreme Court suggested the government to declare transgender as the third sex and should be able to practice all the rights under the law and also asked the community in the OBC category. Naz Foundation in April 2016 filed a petition and the Chief Justice, TS Thakur decided to review the same along with a constitutional bench of 5 other members.

The Verdict

Finally, following the small steps over the time, here is the decision, taken for the welfare of the LGBTQ community. From the common man to the United Nations, everyone is praising the decision. There is a wave of happiness all over the country.

The Psychological Benefits of the verdict

The verdict is the right step in the direction of equality as there will be no victimization or labelling of any alternate sexuality. This might not end discrimination totally, but this will open the doors of acceptance for people of the LGBT community. The harassment and blackmailing of the gay people will stop, which had actually been one of the major reasons in the past for them to remain in the closet. The homosexuals who married the opposite sex due to the stigma can come out now, ending their unhappy marriages.

Accepting others for who they are is the biggest support one can give each other. Sexuality is not an acquired trait, its very much natural.

All the protests and demonstrations finally end in a fruitful result. From here on, there will be hearts full of love and heads held up high with pride.

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Pregnancy is the first and foremost step for women entering motherhood. She realises that she is carrying someone inside her. It becomes a joyous occasion for the parents of the unborn child. But, along with pregnancy comes various physical and mental health issues.

It is normal to be worried about your pregnancy, and how it is affecting your body. It brings out different physical and hormonal change for the person. Thus, affecting the mood of the person. Due to which the person faces various mental health issues.

Thus, below are few Mental Health Issues Related to Pregnancy:

Depression:

During pregnancy, a lot of women suffer from depression. There are certain body changes which the woman is unable to understand or process. Also, depression can happen because of the surroundings and circumstances.

Stress and Anxiety:

It is general to feel a bit stressed while you are pregnant. But, the woman starts taking extreme stress because of the unknown which induces anxiety. Sometimes, the combination of anxiety and stress lead to panic attacks.

Bi-Polar Disorder:

Very few women face bipolar illness during pregnancy but it still happens. It happens because of the hormonal changes as well as the mental change. Which then increases the range of mood swings to depressed to manic. But, it is also to note that pregnancy induces a certain level of mood swings. But, a person who is suffering from bipolar disorder will show frequent and extreme mood swings. Read More about Bi-Polar Disorder.

These problems can occur because of the reasons mentioned below:

• Past history of any mental health problem.
• Feeling that you lack support from your surroundings.
• Having an unstable relationship with your spouse or your environment.
• Currently going through abuse or any past experience of abuse.
• Addiction to any kinds of drugs, alcohol or nicotine.

When you are pregnant it is always advisable to keep a check on your mental health. There may be times where you are feeling of ups and downs. Seeking a mental health professional is not a sign of weakness.

Below are the symptoms you can look out for to know it is time to seek a mental health professional:

Feeling Sad Constantly:

As mentioned above, feelings of ups and downs will occur during pregnancy. But, if you are constantly feeling down for more than 2 weeks, it is advisable to seek counselling.

Unable to Function:

If negative thoughts and feelings are constantly plaguing your mind. Hence, you are not able to function or do your daily work.

Symptoms of Depression:

If you are showing signs and symptoms of depression like loss of interest or hopelessness. You can read more about the symptoms of depression here.

Anxious/Worried:

You are constantly feeling anxious or worried about something or the other most of the times.

Symptoms of OCD:

You are constantly plagued by negative thoughts inside your head and to stop them you are indulging in the same activity over and over again.

Accepting help from others is not a sign of weakness. Counselling can help in various other ways, which will make the experience of childbirth a smooth and happy process. Also, if you or someone you know is suffering from any of the above symptoms then please visit a mental health professional immediately.

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Drawing, painting and other artistic experiences give us an opportunity to let our imagination loose. They provide with the opportunity to build, create and move from one place to another in our mind. Also, through these imaginations and artistic ventures, they have many mental health benefits along with them.

Thus, below are the mental health benefits of Drawing & Painting:

Relieves Stress:

One of the biggest benefits of drawing, painting or any other form of art is that they help relieve stress. These forms help the person to forget about their daily stress. Thus, they enable the person to take a break from everyday stresses. One of the methods to easily release stress is colouring. These days, there are adult drawing books consisting of mandalas. Thus, colouring these mandala’s help the person to distract themselves from the thing which is bothering them. Hence, relieving stress.

Encourages Creative Thinking:

Unlike subjects like maths, physics etc, artistic forms allow you to let your creativity flow. Thus, helping you to divert your mind and concentrate on a creative spectrum. Hence, encouraging you to use both the hemisphere of your brain. Thus improving your overall memory and problem-solving method.

Boosts Self-esteem and Confidence:

Whenever you or your child accomplish something, there is always a sense of achievement. This achievement boosts your or the child’s confidence and self-esteem. Similarly, when you complete a drawing, colouring, or painting, it gives you that sense of accomplishment. The drawing doesn’t need to be perfect, but the completion of the thing boosts the self-esteem.

Creates Connectivity and Increases Plasticity:

As mentioned artistic forms enable us to connect both the sector of our brains. Also, it increases our brains plasticity. Plasticity of the brain is used for handling different situations as well as changing our thinking pattern. It helps us to discover new thought patterns and enables us to find positive solutions. Thus, helping us to overcome difficult situations like depression or anxiety.

Increases Empathy:

It doesn’t matter if it is your art or you are looking at someone else’s work. Looking or engaging to any artistic activity engages with our emotions. These emotions are present in the same part of the brain which releases chemicals for love. Thus, when you look at art or create an art your brain releases chemicals which increases your empathy. Empathy helps us to understand our emotions and others emotions better. Hence, becoming more empathetic helps you in understanding situations and your loved ones better. Thus, decreasing levels of stress and stressors.

Art helps you to enjoy yourself as well as to improve your mental health. Thus, pick up your paintbrushes or drawing boards and start creating. Also, if you think you are suffering from depression or any other mental health issue, then please contact a professional immediately.

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