Self Help Tips 

Self Help Tips For Common Psychiatric Disorders

These tips will help you to cope with most of the psychiatric disorders and and are very effective in improving the mental health of patient.

regular exercise

1 Physical activity is good for hearts, bodies and minds. Regular physical activity can prevent and help manage heart disease, type-2 diabetes, and cancer which cause nearly three quarters of deaths worldwide. Physical activity can also reduce symptoms of depression and anxiety, and enhance thinking, learning, and overall well-being

2 Any amount of physical activity is better than none, and more is better. For health and wellbeing, WHO recommends at least 150 to 300 minutes of moderate aerobic activity per week (or the equivalent vigorous activity) for all adults, and an average of 60 minutes of moderate aerobic physical activity per day for children and adolescents. 

3 All physical activity counts. Physical activity can be done as part of work, sport and leisure or transport (walking, wheeling and cycling), as well as every day and household tasks. 

4 Muscle strengthening benefits everyone. Older adults (aged 65 years and older) should add physical activities which emphasize balance and coordination, as well as muscle strengthening, to help prevent falls and improve health. 

5 Too much sedentary behaviour can be unhealthy. It can increase the risk of heart disease, cancer, and type-2 diabetes. Limiting sedentary time and being physically active is good for health. 

6 Everyone can benefit from increasing physical activity and reducing sedentary behaviour, including pregnant and postpartum women and people living with chronic conditions or disability 

YOGA & MEDITATION

The practice of meditation originated in the ancient Vedic times of India and is described in the Vedic texts. Meditation is one of the modalities used in Ayurveda (Science of Life), the comprehensive, natural health care system that originated in the ancient Vedic times of India.

The term “meditation” is now loosely used to refer to a large number of diverse techniques. These include contemplation, concentration, use of nature sounds such as the ocean, guided meditation, meditative movement exercises such as Yoga and tai chi, qigong, breathing exercises, and Mantra. These techniques work at different levels such as the senses, mind, intellect, and emotions.

During the process of meditation, accumulated stresses are removed, energy is increased, and health is positively affected overall. 

Health benefits associated with the practice of meditation.

§  stress reduction,

§ decreased anxiety

§  decreased depression

§ reduction in pain (both physical and psychological),

§  improved memory,

§  increased efficiency

§  reduced blood pressure,heart rate, lactate,cortisol, and epinephrine; decreased metabolism, breathing pattern, oxygen utilization, and carbon dioxide elimination

§ increased melatonin, dehydroepiandrosterone sulfate (DHEA-S), skin resistance,and relative blood flow to the brain. 

Meditation increases regional cerebral blood flow in the frontal and anterior cingulate regions of the brain, increases efficiency in the brain’s executive attentional network, and increases electroencephalogram (EEG) coherence. A study on the effect of meditation on the executive attentional network found that meditators were faster on all tasks.With aging, the brain cortical thickness (gray matter, which contains neurons) decreases, whereas meditation experience is associated with an increase in gray matter in the brain. Meditation decreases sympathetic overstimulation, and reduces cholesterol and smoking. 

There was also a significant drop in blood pressure and significant reduction in psychosocial stress factors. Efficacy of meditation techniques has been found for epilepsy, symptoms of premenstrual syndrome, and menopausal symptoms. Benefits have been demonstrated for mood and anxiety disorders, autoimmune illness, and emotional disturbances in neoplastic disease.


HEALTHY & BALANCED DIET

A healthy diet includes the following:

SLEEP RECOMMENDATION

Dos and Don'ts for Good Sleep Hygiene

DO'S

DONT'S