Healthy mind Healthy you

Thrilled to delve into the transformative power of mindfulness in the context of exam preparation! 📚💡 In the dynamic landscape of academic challenges, maintaining a poised and focused mindset is absolutely crucial. 🧘‍♂️

My recent journey has underscored the profound impact of mindful practices on navigating the demands of exams. The simple yet potent act of conscious breathing has emerged as a powerful ally, helping to establish a sense of calm and centeredness amidst the storm of academic pressures. 🌪️

Non-judgmental awareness has been another game-changer. Acknowledging moments of stress or self-doubt without allowing them to dictate the narrative has proven to be a valuable skill. By impartially observing these thoughts and gently redirecting focus, a more resilient and composed approach to challenges is cultivated. 🌱

Equally vital is adopting a focused mindset for each question. Rather than succumbing to the overwhelming scope of an entire exam, breaking it down into manageable components enhances efficiency and mitigates stress. This aligns with the core tenets of mindfulness - engaging fully with the present task at hand. 🎯

As I navigate this mindful approach, I encourage fellow learners to consider the impact of their environment. Crafting a conducive study space, free from unnecessary distractions, can significantly contribute to sustained focus and mental clarity. 🚀

In conclusion, the journey of incorporating mindfulness into exam preparation is a nuanced exploration of self-awareness and intentional engagement. By embracing mindful breathing, non-judgmental awareness, and a focused question-by-question strategy, we not only optimize cognitive performance but also cultivate a mindset poised for success. Here's to a future where mindfulness and academia intertwine seamlessly! 🌟👩‍🎓 Ruchika Sharma DCM Group of Schools Event Details:
Date: January 10, 2024
Time: 4:00 pm to 5:00 pm
Venue: Google meet

Link:DCM Cares
Wednesday, January 10 · 4:00 – 5:00pm
Time zone: Asia/Kolkata
Google Meet joining info
Video call link: https://lnkd.in/gXFn6gk4
Or dial: ‪(US) +1 980-458-2176‬ PIN: ‪278 657 264‬ #

We look forward to your positive response and the opportunity to collaborate on this enlightening event.
Dr Anirudh Gupta

What Is Mental Health?
Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.

Over the course of your life, if you experience mental health problems, your thinking, mood, and behavior could be affected. Many factors contribute to mental health problems, including:

Biological factors, such as genes or brain chemistry
Life experiences, such as trauma or abuse
Family history of mental health problems
Mental health problems are common but help is available. People with mental health problems can get better and many recover completely.

Early Warning Signs
Not sure if you or someone you know is living with mental health problems? Experiencing one or more of the following feelings or behaviors can be an early warning sign of a problem:

Eating or sleeping too much or too little
Pulling away from people and usual activities
Having low or no energy
Feeling numb or like nothing matters
Having unexplained aches and pains
Feeling helpless or hopeless
Smoking, drinking, or using drugs more than usual
Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared
Yelling or fighting with family and friends
Experiencing severe mood swings that cause problems in relationships
Having persistent thoughts and memories you can't get out of your head
Hearing voices or believing things that are not true
Thinking of harming yourself or others
Inability to perform daily tasks like taking care of your kids or getting to work or school
Learn more about specific mental health problems and where to find help.

Mental Health and Wellness
Positive mental health allows people to:

Realize their full potential
Cope with the stresses of life
Work productively
Make meaningful contributions to their communities
Ways to maintain positive mental health include:

Getting professional help if you need it
Connecting with others
Staying positive
Getting physically active
Helping others
Getting enough sleep
Developing coping skills
Learn more about the importance of prevention and wellness.

No matter how busy I get, I always do this one thing every day- Reading.

And here are 3 books that changed my life in many aspects:

1 - The Power of Now by Eckhart Tolle
It taught me how to master my emotions, the importance of meditation, and how to find joy.

2 - The Wisdom of insecurity by Alan Watts
Alan Watts is an incredible storyteller. The way he presents his teachings is poetic and is bound to stick with you for a long time.

3 - The Art of Impossible by Steven Kotler
After reading this book, many things became clear, like why I and others are obsessed with certain areas of life and turn them into our work.

Which book had a massive impact on your life?

Survival with PTSD

Navigating Secondary PTSD: Surviving the War That Came Home | NAMI: National Alliance on Mental Illness We weren’t prepared for the war he brought home.

https://youtu.be/3MHA1zgDk50

We can always and keep learning.

How to STOP Jealousy & Comparison | A Monk's Approach TOP 5 TIPS to avoid jealousy & comparison | A Monk's ApproachWith the amount of social media and the messages we receive on a daily basis, it is easy to fall...

https://wp.me/pdaGKx-3V

Work life balance

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Access to unlimited opportunity to learn, earn and grow.

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Follow me on LinkedIn and get access to unlimited opportunity to learn, earn and grow.

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4 ways to handle 3 pm. slump
Almost everyone can relate. You start the day with high expectations of all the work you’ll be able to tick off your list, presuming that you’ll be just as motivated at the end of the day as you are right now. Then 3pm rolls around, and you can no longer string a coherent sentence together. The next couple of hours seem to drag as you fight to keep yourself focused on the task at hand without drifting off.

Although this seems to be a very common shared experience, there are things we can do to combat it (without resorting to sugar and caffeine!). Here are four ways to tackle the 3pm slump.

1. Get enough sleep
The main culprit for our increasing lethargy in the afternoons could be our circadian rhythm. This is a 24-hour cycle that is responsible for when we feel tired and when we feel alert. It controls our body temperature and hormone production and is impacted by light.

At around 3pm, many of us experience a natural dip in our circadian rhythm. This causes a drop in body temperature as well as an increase in melatonin production, which is the hormone that makes us feel tired. But just because it’s natural, this doesn’t mean there’s nothing we can do to stop it.

To prevent disrupting the cycle, try to reduce blue light exposure before going to bed and get out into natural sunlight during the day. Having a bedtime routine and sticking to it can also really help to regulate our circadian rhythms.

Also, it goes without saying that not getting enough sleep will affect your ability to stay alert and to concentrate during the day. Even an hour of missed sleep a night builds up over time. Try to aim for at least eight hours a night if you can.

2. Take time away from the desk
If insomnia, noisy neighbours, or your children are preventing you from getting as much sleep as you’d like, you might find yourself reaching for a coffee or a can of Coke to keep you going at work. Whilst these give you a boost in the short term, they might lead to even less sleep over time. Small amounts of low-intensity exercise, such as walking up and down the stairs a few times, can actually be more effective at boosting overall energy levels than caffeine, and this is something most of us can easily do when we find ourselves losing focus.

When the weather outside is grim, or you’re working from home, it can be tempting to have lunch at your desk. But taking breaks from work to get up and move around is important for your energy levels and motivation. Why not take a brisk walk during your lunch break? Or if you really don’t feel like going outside, then doing a quick workout or even just a few stretches is better than nothing.

Taking the time to do something fun and easy can also reduce fatigue and increase motivation. For example, listening to a fast-paced, happy piece of music or watching a funny video. This can increase your creativity and performance in certain tasks, so is especially good for when you’re in a slump.

3. Eat sustaining foods
The food you choose for breakfast can also impact the quality of your sleep and your energy levels throughout the day. It’s important to choose a breakfast and lunch that keep your energy levels stable, rather than allowing them to peak and then plummet later on.

For breakfast, porridge is a great option as it includes beta-glucan fibre, which can reduce blood sugar and allows energy to be released gradually rather than all at once. For lunch, avoid foods that have a high glycaemic load such as white bread and pasta. These will cause an initial spike in insulin before leaving you feeling lethargic a few hours later.

If you already eat healthy and sustaining breakfasts and lunches but still find your energy starting to wane come 3pm, then don’t worry. Snacking is not off the cards and is actually a great way to avoid a slump. But before you head for the biscuit tin, why not try a low-sugar alternative? Yogurt, raw nuts or fruit can give you a small energy boost without bringing you back down again a few hours later.

Find a career with meaning

4. Drink enough water
How much water do you drink on a daily basis? Having just 2% less than we need can lead to increased drowsiness and decreased concentration and work performance.

Keeping a water bottle on your desk is a good way to track your consumption throughout the day, and you can even get bottles with timings on the side so you can see how much you should have drunk and by when. Remember that on warmer days, or if you’ve done a lot of exercise, you’re going to need more water than you normally do.

Making your water more interesting could also encourage you to drink more. Try adding a slice of orange or lemon, some mint, or some squash.

We don’t just get water from what we drink. There are plenty of fruits and vegetables, such as watermelon, cucumber, peppers and spinach, which make for a refreshing summer snack as well as keeping our water levels up.

If you’ve already tried all these tips and are still losing motivation in the afternoons, then you might be burnt out. It’s important not to set unrealistic expectations of what you can achieve in a day. We’re not machines, and our brains will get tired and wander off task from time to time. It can be difficult when we have deadlines looming, but trying to carve out times during the day to switch off and take a much-needed break can work wonders for our stress levels and concentration.

An investment in knowledge pays the best interest.” - Benjamin Franklin.

In today’s fast-paced life, the attention span of an average person is less than a minute. Our hands are so full of multitasking that we do too many things at a time and mindlessly keep scrolling reels after reels. Or, we don’t do anything at all and just binge-watch a trending series.

While some of this content might be informative, it does not contribute to self-development in the long run. You see, being successful is a choice. And the choice is made up of simple different habits which we inculcate in our day-to-day lives.

The same time which you spend on social media can be spent on the ‘5-hour rule.’ Now, this 5-hour rule is a daily habit of some of the most eminent personalities like Bill Gates, Jack Ma, Elon Musk, and even Benjamin Franklin.

Benjamin Franklin was a firm believer in the 5-hour rule though the concept was coined by Michael Simmons. The rule is that you dedicate at least one hour every day- five hours a week to learning and reading. This one hour can be at any time of the day.

You can wake up in the morning and read a book while sipping hot coffee or just listen to an audiobook while commuting to work. Be mindful that this time is only to be used for learning and self-development without getting distracted. So, how can you implement this rule?

Read: Elon Musk, the founder of SpaceX, learned how to build rockets by reading. Bill Gates, on the other hand, is known to read at least 50 books a year and it is said that he carries books with him even on vacations! Just pick up a book and start. Not a fast reader? Read a chapter. New to reading books? Go for books with simple language. But just start.

Reflect: Consuming too much knowledge without reflecting can get overwhelming. Reading or learning should always be followed up with reflection. Try to write down your thoughts after reading the book. You can also write down any questions you may have in your mind and you will notice in the long run that you can successfully reflect on the events of the day and take action accordingly.

Experiment: One of the common things which all successful people have is the confidence to experiment. If Elon Musk wouldn’t dare to experiment, SpaceX wouldn’t be the first private company to launch a rocket into space and return to Earth intact. If Jack Ma didn’t experiment with Alibaba, he wouldn’t have been able to secure Goldman Sachs and Softbank as its initial investors. He even recommends applying the knowledge gained from books to real-life scenarios.