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Thanks to its extremely common prevalence, stress is quite a buzzword today, more so in the COVID- 19 scenario. With COVID-19 playing ducks and drakes with our lives in every way possible, the stress experienced by most of us has risen. It’s no surprise then that everyone talks of reducing stress for a more peaceful life. 

Well before we talk of the ways to mitigate it, let’s first grasp what stress is all about. In very simple terms, stress is a normal (and healthy (hold on!), to some extent) psychological and physical reaction to the demands of day to day living. Light stress is in fact, good in that it  propels you towards better performance e.g. before a stage show, the little stress felt by the performer actually helps them rehearse hard and do better. So far, so good but coping with multiple daily life challenges like long commutes, traffic jams, targets, deadlines, attending social events and managing a family can often test our coping abilities.

From a biological viewpoint, our brains are wired to protect us using an alarm system in the event of a threat. During a threat, our body receives a brain signal to secrete hormones, which ramp up our heart rate and blood pressure – the “fight-or-flight” response. It gives us the fuel to deal with the threat in hand using more oxygen, more energy and the physical and mental rush. Once the threat vanishes, our bodies should return to their normal, relaxed selves. But sadly, it isn’t so in many cases as the hassles of modern living never let some people’s alarm systems shut off. And this unhealthy mental and bodily state greatly harms our mind and body over the long term. 

Signs of excessive Stress

Though stress can show up in many different ways, some of its commonest symptoms are

1. Constant worry
2. Pains in the chest region, rapid, irregular heartbeat
3. State of nausea/dizziness
4. Long-standing diarrhea/constipation
5. Putting off/ neglecting responsibilities
6. Taking to alcohol/drugs for relaxation and unwinding
7. Over-eating/ not eating enough
8. Being overwhelmed
9. Inability to focus on tasks
10. Anxiety-ridden thoughts
11. Agitation, inability to relax
12. Irritability, “moody” disposition

 Stress management training

Stress management training can help us re-calibrate our alarm system to help us adapt and achieve resilience. Without such resilience, we may always be on a high alert and with time, this long-standing stress can lead to health problems. Therefore, waiting until stress actually damages your health, relationships and the quality of life isn’t a sensible thing to do. You can do a lot to drive away the pressures and lead a much more peaceful and tension-free life by practicing stress management techniques.

Among common stressors, job-related pressures, relationship issues or financial troubles are relatively easy to single out. But the seemingly small and innocuous things like waiting in a long line or rushing for a meeting can also raise the stress you feel. To boot, even apparently positive events like tying the nuptial knot or shifting to a new home can be sources of stress. In fact, any change in life – be it positive or negative- can be a potential source of stress.

It’s important to remember that stress will never vanish from our life. Thus, stress management needs to become part of our day to day living. By identifying the stressors in our life and practicing relaxation, we can certainly hope to counter its ill-effects and improve our coping mechanisms. Of course, you don’t have to deal with all by yourself as you can seek help from family and friends.

Importance of stress management training

Constantly elevated levels of stress endanger our entire physical and mental well-being. It  upsets our emotional equilibrium and physical health, interferes with our thinking and functioning and impairs our ability to enjoy life. On the face of it, it appears as if there’s nothing you can do about it. Hold on! You have a lot more control than you think.

Stress management training can help you get rid of stress and become happier, healthier, and more productive. The ultimate goal behind this a balanced life in which you have enough time for work, relationships and fun and you can build the resilience to meet challenges. But there isn’t a universal solution here and you’ll have to experiment to find what works best in your case.

Stress Management Techniques

1. Identifying stressors

Training your mind is an important part of learning stress management, which begins with pinpointing the sources of stress. Though identifying major stressors like a job change, job loss, moving and divorce may be easy, finding the reasons behind chronic stress can be more complicated as our own thoughts, feelings and behaviors also contribute to the stress we feel.

As a case in point, you may remain worried over deadlines, but this stress may be due to procrastination, rather than due to the demands of your job. In order to find out the real sources of stress, you have to examine your habits, attitude, and excuses and ask:

1. Do you believe your stress is temporary though it has always been present?

(“My plate is full right now”)

1. Do you think stress is an integral part of your being (“My life is always crazy, “I am always awfully nervous)?
2. Do you attribute the blame for your stress to others or external events?

Until you accept the responsibility for your own role in creating / maintaining stress, it is going to be outside your control.

Writing stress journal

For better stress management training, make a stress journal to record major, regular stressors and how you handle them. Whenever you are under stress, make a note in your journal to find patterns and common themes like:

Who/ What created the stress?

How was the feeling – physically and emotionally?

What was the way you responded?

What did you do to come out of it?

2. Being Creative

Looking back, I can recall how I maintained our workforce morale during the first lockdown post-COVID-19. The first lockdown was total, strict and quite frustrating, especially for our plant workers, many of whom were stuck away from their homes. In fact, we had made arranged lodging and boarding for many of them, whose families were far away and who were suddenly stuck here. Since no physical movement was no-no, we thought up a creative solution and kept them involved over Zoom meetings every other day. We would discuss creative ideas and believe me, our collective energies and determination helped us create a biodegradable product as a result of our efforts. Not only did they get something meaningful to keep themselves busy, but it also brought about a technological breakthrough, besides reducing their stress levels.

At a personal level, my almost-doctor daughter was stuck at home, feeling bored and stressed. There were no college classes those days and the only thing there was the impending fear of another strict lockdown. Slowly, I gently veered her thoughts towards penning down her ideas, which had been cooking up in her mind for long. Not only did she get a creative outlet, but she also kept busy and brought out her first-ever published work A Million Dreams.   

So, the mantra is – try to be imaginative and creative so as to de-stress yourself!

3. 4 A’s – Avoid, Alter, Adapt and Accept

The stress we feel is simply an automatic response of our nervous system but some stressors come up predictably e.g. your commute to work, a meeting with your boss or social events. In the face of such predictable stressors, it’s advisable to change the situation or the way we react with the help of mind power training. We can practice the four A’s: avoid, alter, adapt, or accept to counter stress.

 Avoid

Avoiding a stressful situation (which needs to be addressed) isn’t healthy, but you can eliminate many stressors.

1. Know your limits and say “no” to taking on more than you can handle. Distinguish between the “shoulds” and the “musts” and say “no” to taking on too much work.
2. Avoid people who stress you out. Limit the time you spend with them or avoid them altogether.
3. Take charge of your own environment. If TV news makes you anxious, stay away. If traffic snarls make you tense, take an alternative route. If a market visit looks unpleasant, go shopping online.
4. Trim down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you have too much on your plate, shift the tasks that are relatively unimportant to the bottom or remove them.

Alter

1. If avoiding a stressor isn’t feasible, alter it by changing the way you communicate and work.
2. Express your feelings. Should something/someone bother you, express your concerns in an assertive, open and respectful manner. If you’ve an upcoming exam and your friend just drops in for chat, tell them you only have five minutes to talk. If you don’t, resentment builds up, which raises your stress level.
3. If you ask someone to change their behavior, be ready to reciprocate. If you both are willing to bend, you can find a middle ground.
4. All work and no play causes burnout. Balance work and family life, social activities and solo pursuits.

Adapt

1. If you can’t change a stressor, change yourself. Adapt to stressful situations to regain control by changing your expectations.
2. Examine a stressful situation from a positive frame of reference. Rather than fretting over an ending traffic jam, pause, listen to music, read a book or enjoy “me” time.
3. Look at the bigger picture. How important will it be in the long run? It is worth being upset over? NO, then focus your energy somewhere else.
4. Do not chase perfection as it creates avoidable stress. If you are looking for perfection in everything you or others do, you may be planning to fail. Try having reasonable standards for yourself and others and being alright with “good enough.”
5. Try practicing gratitude. When you feel overwhelmed with stress, reflect on all those things that you appreciate including your personal qualities.

Accept

Some stressors are simply unavoidable. For example, we can’t prevent a loved one’s demise, some serious illness or economic recession. We need to accept them as they are. Accepting them may be difficult, but it’s much easier than fighting something we can’t change.

1. So many things are out of our control, especially how others behave. So rather than getting stressed out over them, we need to focus on what is in our control i.e.  how we react to them.
2. Look at major challenges as opportunities for growth. If you were responsible for a stressful situation, learn from your mistakes.
3. We are living in a world with imperfect people (including ourselves), who constantly make mistakes. Thus, it’s better to let go of your anger and resentment. Forgiving and forgetting is a sensible idea.
4. Give vent to your feelings to find catharsis by talking to a friend/family member.

4. Get going

Physical activity is a big stress reliever as it releases the feel-good endorphins and can also be a valuable distraction from daily worries.

Regular exercise for 30 minutes or more gives you the most benefit but it’s alright to build up your fitness level over time. Even small activities can add up to a lot over the course of a day. Get up and get going.

1. Dance to music.
2. Take your dog out for a walk.
3. Walk down or cycle to the nearby store for vegetables/ groceries.
4. Avoid the elevator. Use the stairs.
5. Park your car at a far away location and walk the rest of the way.
6. Pair up with an exercise buddy to encourage each other.
7. Play ping-pong or other activity-based video game with your children.

While any physical activity would help you burn away stress, rhythmic activities like walking, running, swimming, dancing, cycling, and aerobics are especially effective. Choose something enjoyable so that you stick with it.

While exercising, pay conscious attention to your bodily and emotional sensations and focus on coordinating your breathing with the bodily movements. The mindfulness element helps you break the negative cycle that comes with excessive stress.

5. Reaching out

Spending good face time with others who makes you feel safe and understood is a calming experience. Face-to-face interaction triggers hormones to neutralize the body’s “fight-or-flight” response, which is a natural stress reliever (and staves off depression and anxiety). So connect regularly face to face with family and friends.

The people you talk to may not “fix” a problem but they can be good listeners. Do not think of yourself as being weak or being a burden as your loved ones will feel flattered by the trust you repose in them. Nurturing a close friends network can enhance your resilience to stressors.

1. Connect with colleagues.                       B. Help out others.
2. Share lunch/ tea with a friend.                     D. Ask a loved one to check in on you regularly.
3. Accompany someone to a theatre /exhibition/concert.            
4. Call or email a forgotten friend.
5. Go for a walk with a workout buddy.   H. Schedule a weekly dinner date.
6. Meet new people by attending a class or joining a club.
7. Confide in a teacher/mentor/ elder one.

6. Fun

Take out some “me” time to reduce the stress in life. Do not get caught up in the hustle and bustle of life so much that you forget your own needs. Nurturing yourself is a necessity, not a luxury and you are worth it! With regular fun time, you handle the stresses in a better way.

1. Take out leisure time, rest and relaxation in your daily schedule. Don’t let other obligations encroach on this time as you deserve a break to recharge your discharged batteries.
2. Watch the stars, play the piano or go biking- any leisure activity of your choice. Always keep your sense of humour intact, including laughing at yourself. Being able to laughing at oneself is a mark of emotional maturity. Even otherwise, laughter therapy helps you fight stress.
3. Try doing yoga, meditation, and deep breathing to trigger the relaxation response, the opposite of “the fight or flight” response. Your stress level will decline, making you calm and focused.

7. Time management

Bad time managers always face a lot of stress. If you’re too stretched and are running behind schedule, staying calm and focused is impossible. Plus, you may be tempted to avoid all the healthy things you should do to control stress e.g. socializing and relaxing. There are things you can do to attain a healthier work-life balance.

1. Make only reasonable commitments and avoid scheduling things back-to-back or packing too much into a day. Often, we underestimate how long things can take and then land in a problem.
2. Prioritize your tasks by making a list of tasks and finish them in order of importance. Tackle the high-priority items first and so on. For something particularly unpleasant or stressful, finish it early so that the rest of the day feels more pleasant.
3. Break your projects into small, manageable steps and focus on one step at a time, rather than taking on everything in one go.
4. You don’t have to do it all by yourself. If other people can take care of the task, why not let them do so? Avoid controlling or overseeing every little step, thereby letting go of the unnecessary stress.

8. Balanced, healthy lifestyle

Besides regular exercise, other healthy lifestyle choices are an important part of stress management training that can improve your resistance to stress.

1. Eat a healthy, balanced diet as a well-nourished body is better prepared to cope with stress. So be very mindful of your eating and begin your day right with a healthy breakfast and follow it with balanced, nutritious meals through the day to keep you active and your mind clear.
2. Try to limit the caffeine and sugar intake as the temporary “highs” they bring often end with a mood crash. By reducing the intake of coffee, soft drinks, chocolate, and sugar snacks, you’ll feel more relaxed and will sleep better.
3. Stay away from alcohol, cigarettes and drugs. Alcohol and drugs may be an easy escape from stress, but the relief is only temporary. Don’t evade the issue at hand. Deal with it head on and with a clear mind.
4. Adequate, quality sleep rests your mind and rejuvenates your body. Feeling tired worsens your stress as it may cause you to think irrationally.

9. Quick relief

If you’re harried by your morning commute, are stuck in a stressful meeting or are hassled over an argument with your spouse, you need a quick stress management technique.

The quickest route to stress relief is deep breathing. View a favorite photo, smell a specific scent, listen to your favorite song, play with your pet for quick relaxation and focus. There isn’t  any one thing that always works, of course, you will need to experiment to find the unique sensory experiences that work best in your case.

“Management In Business Skills Is The Key Towards Organizational Vision And Goals ”

There was an organization, whose workers were facing issues related to their washroom. Once, the owner of the company came and interacted with the employees and got to know that the employee washroom needs a repair and is not good in comparison to the executive’s washroom. He instantly called the senior manager and asked how much it will take to repair the worker’s washroom. The manager said it will take around one month to do so.

The owner asked to call the carpenter the next day and the managers wondered why he was calling a carpenter for the washroom repair. The next day, when the carpenter came, the owner of the organization asked him to make a nameplate and put it on the executive’s washroom and asked the manager to change it every alternative day with the workers’ washroom.

Here the points present the problem-solving and understanding the skill of a leader who didn’t discriminate between his/her employees. Where the senior manager on the other hand was delaying the work of repair until one month.

The above-mentioned story depicts the skills of management that are required to handle and maintain a positive environment in any organization. Management in business skills is an important part in order to run an organization efficiently. These skills can be characterized as specific qualities or capacities that a manager ought to have so as to satisfy explicit undertakings in an organization.

Their duties include the ability to perform official obligations for an organization while dodging emergency circumstances and efficiently taking care of issues when they happen. The executive’s abilities can be created through learning and work experiences as a manager.

These aptitudes help the manager to relate with their related colleagues and skill to manage their subordinates, which takes into consideration the simple progression of exercises in the association. And If the management in business skills lacks then, it directly affects the efficiency and profitability of the organization as a whole.

So, In order to build strong management in business skills, a manager will require various aptitudes to assemble a decent management framework for the organization.

Tables Of Content:

1. Meaning And Importance Of Management In Business Skills
2. Features Of Management In A Business
3. Essential Business Management Tips

Let’s Get Started…

Meaning And Importance Of Management In Business Skills

Management in business skills is the ability to plan, execute, manage, and control various activities inside an organization through human efforts. A manager is the main part of an organization who deals with major management related activities such as communication, problem-solving and decision-making, etc. He has the capacities that can assist the organization in getting increasingly profitable in its trade.

Developing a small business into a successful enterprise needs strong management and a beneficial framework for organizational work. Many businesses fail only due to bad management systems, even after investing in huge amounts.

If the management is not able to turn their passion into useful business abilities, then the organization is really prone to face failure. Organizational goals request more challenging work, flexibility, and aptitude in a particular field. So in order to succeed, management in business skills have to be capable in a lot of principal business aptitudes.

This takes us to the next part of the blog:

Features Of Management

Management is concerned about controlling human and physical assets until the end goal of organization objectives can be accomplished. Nature of the executives can be featured as: –

Goal-Oriented: The accomplishment of any board action is examined by its accomplishment of the predetermined objectives or goal. Management here is an instrument that helps the utilization of human and physical assets to satisfy the pre-decided goals. For instance, the objective of a venture is the most extreme customer fulfilment by delivering quality products and at sensible costs. This can be accomplished by utilizing effective people and utilizing quality assets.

Incorporates Human, Physical, and Financial Resources: In an organization, individuals work with non-HR like machines. Materials, money related resources, structures, and so on. The executives coordinate human efforts with those assets.

Continuous: Management is a continuous procedure. It includes the continual resolving of issues and problems. For example, accomplishing an objective using different strategies are continues till the end. If promoting and advertising is likewise to be finished. Then other strategies must surround them again. Thus this is a continuous procedure.

Present Everywhere: Management is required in a wide range of organizations whether it is political, social, social, or business since it helps and coordinates different endeavours towards a positive reason. Along with these lines clubs, emergency clinics, ideological groups, universities, medical clinics, business firms all require management. Regardless of whether it is an independent enterprise or a small firm that might be occupied with exchanging or an enormous firm like Tata Iron and Steel, management is required wherever regardless of size or kind of action.

Group Activity: Management is a lot less worried about a person’s efforts. It is increasingly worried about gatherings. It includes the utilization of collective efforts to accomplish the predetermined objective of the executives. But the question arises, what if management in business skills is missing and they are facing organizational failures continuously then what should they do.

Here, in this blog, you will find all the answers…

So, keep reading…

Some Essential Business Management Tips

In order to run an organization efficiently, there are some major skills and business management tips that management or manager requires. The below-mentioned skills and tips enable a manager properly to deal with various organizational activities and employee handling.

Excited to know?

Inspiration
Managers who can inspire and excite their workers can take genuine advantages for their organization from them. This sort of association builds profitability and worker fulfilment, yet it sets a genuine model too. The best managers have a sharp eye for territories that could be improved and realize how to move toward these issues carefully so workers feel inspired and motivated to roll out beneficial improvements, as opposed to disheartened by their inadequacies.

Money Management

Having the option to successfully deal with your funds is basic. A manager should have the knowledge to figure out income and deals, In simple words, screen your benefit, and misfortune. Having reliable money-related management aptitudes will assist you with running your business productively and secure your monetary activities.

Promoting, deals and client support
It is important to have the option to advance your items or management adequately. Giving great client support and having a promoting technique set up will assist you with generating deals.

Problem Solving
The correct range of abilities enables managers to distinguish, face, and resolve different issues that may occur in the working environment. Top supervisors can spot developing issues before they’re obvious to everybody in the organization and distinguish the base of the difficulty. Diagnostic aptitudes are additionally important in managers. You should realize what information is generally related to your industry, how to accumulate it, and what the subsequent numbers mean.

Time Management
Time management is a trick numerous entrepreneurs fail into for the most part since they are hesitant to surrender control. Dealing with your time viably may mean assigning the duty to another person in the business or re-appropriating. It will not only help in managing and completing work in time but will also help in accomplishing organizational goals in time.

Read here>> 15 Conscious Time Management Techniques

Executives And Arranging

Beginning a business implies you should deal with a scope of tasks, for example, setting up a site, masterminding the fit-out of your premises, and building up a scope of approaches and techniques. Realizing how to adequately deal with your assets, including time, cash and staff will assist you with achieving your objectives.

So if you are dealing with any kind of management issues and dealing with workplace conflicts due to bad administration, or dealing with such kinds of issues and facing problems while being the same kind of leader who understands the employee problems and solves them immediately like the above-mention story then you must-must apply these tips.

Building a strong employee-employer relationship and management administration in an organization is key to achieving all the desired goals.

If you find the blog informational and helpful, let us know your thoughts below…

Almost all marriages are imperfect, go through their own crests and troughs and face challenges. But the key to a lasting, healthy relationship is your ability to meet these challenges successfully. If you turn your back on your relationship in the face of marital problems, it falls into despair quickly. On the contrary, taking them head on helps your relationship become healthier and more resilient.

 I, being a life coach, routinely handle several marriage counselling cases. My conclusion is that we need to work on every relationship, including marriage, to make them tick. Another thing I have discovered is that most couples wait too much before seeking professional help. By then, the damage has already been done and in fact, some have already decided to part ways and they are just seeking a stamp of approval.

 Getting married is stressful in its own right but maintaining a marriage can be more difficult. Raising children, struggling with finances, working long hours, personal struggles and navigating the ups and down can exact a toll on any relationship. No wonder, in many developed nations like America, more than 70% marriages (including re-marriages) end in divorce. While some marriages just weren’t meant to be, some couples just grow apart or realize their mutual incompatibility.

 The Roots

Myriad problems related to communication, infidelity, incompatibility, sex, health, money and anger management can create major marital issues. To manage these conflicts and stresses, couples sometimes turn to marriage counseling to help heal their relationship.

Just imagine- your spouse returns from work, takes hold of a wine bottle and gulps down silently. You haven’t had a real conversation for weeks except a few arguments over money or domestic stuff, sure, but no heart-to-heart talk. Intimacy? What’s that? Your spousal relationship is on the rocks, but you aren’t sure about fixing it.

Well, it may be time you went in for marriage counseling to rebuild your relationship or decide that you’ll be better off without it. Either way, marriage counseling can help you understand your relationship better and make well-considered, informed decisions.

 What is marriage counseling?

Marriage counseling, a.k.a. couple therapy, helps couples resolve marital conflicts to improve their relationship. Counselling for husband and wife can give couples the tools to communicate better, negotiate differences, solve problems and argue in a healthier manner.

It’s important to remember that thinking about marriage counselling isn’t a sign that your relationship is doomed. Instead, it indicates a willingness to improve your marriage, strengthen communication, and grow closer to your partner.

Marriage counselling may continue for months with many sittings spread over weeks, particularly if your relationship has greatly deteriorated.

For whom?

Marriage counselling carries an old stigma that only couples who are about to divorce seek marriage counseling. But the fact is – all marriages face struggles and most couples can benefit from it. Marriage counselling is for all couples, those having less traditional relationships (long distance, open marriages). You can go to marriage counseling whether you have just begun or have been married for 40 years.

Like other relationships, most marriages aren’t perfect. In a marriage, each person brings their unique ideas, values, opinions and personal history, which don’t always match their partners’. These differences don’t always imply your relationship is doomed. Differences are, by definition, there in a democracy, a relationship of equals. It’s only in a superior-subordinate relationship that you don’t have them. Contrarily, differences can be complementary and help people understand, respect and accept opposing views and cultures.

But relationships can be put to so many tests on so many occasions and stages in life. The differences/habits that you once found endearing may weigh on your nerves after some time spent together. Sometimes extramarital affairs or loss of sexual spark may trigger problems in a marital relations. At others, the gradual disintegration of communication and caring may undo a marital bond.

Regardless of the triggers, a distressed relationship can create undue stress, tension, sadness and other problems. You may hope for your relationship troubles to vanish automatically. But unfortunately, if left to fester, a bad relationship only worsens and cause physical/psychological problems like depression. A bad relationship can also create job-related issues and affect family members/ friends.

Some typical issues which bring couples to a marriage counsellor are:

Lack of compatibility

Trust issues/ Infidelity

Substance abuse

Physical / mental conditions

Cultural clashes

Finances

Unemployment

Blended families

Communication problems

Sexual problems

Physical/ emotional abuse

Differences over parenting

Infertility

Anger management

Changing roles, like retirement

 Is it for me?

Of course, counselling for husband and wife isn’t only for troubled relationships. Marriage counselling can equally well help couples wanting to improve their relationship and better understand each other. Another dimension of marriage counseling, which is gaining ground is pre marriage counselling. Pre marriage counselling is becoming quite  popular in big Indian cities and the world over as would-be couples realize its importance and seek counselling to know their would-be spouses better. Pre marriage counseling can help them understand each other better before a union is sealed. It can help them know the spousal personality much better and the potential issues that can crop up later and evolve suitable remedial mechanisms.

Communication is the key to solving most marriage problems and marriage counselling is the way to improve communication skills, achieve mutual understanding and move forward as a couple or end a marriage amicably.

 How?

Counselling for husband and wife typically requires couples to come together for joint therapy. The counsellor helps a couple understand the sources of marital conflict and resolve them. Both the partners analyze the good and bad parts of their relationship.

Those running marriage counselling services believe that marriage counselling can help the partners learn adjustment skills to solidify their relationship – communicating openly, problem-solving together and discussing differences together rationally. In some cases like mental illness or substance abuse, the marriage counsellor may have to work with other health professionals to design the treatment.

 However, talking about your problems with a marriage counselor may not be easy as some sessions may just pass in silence with the partners seething over the perceived wrongs done to them. Partners may bring fights with them, yell and argue. It’s OK. The counselllor can act as a mediator to help the couple cope with the emotions.

You may find your marital relationship improving after a few sessions or you may find that your differences truly are irreconcilable and that it’s best to end your relationship.

 Going Solo

What if a partner declines to attend marriage counselling? Well, in that case, you can go all by yourself. It may be more challenging to patch up a relationship with only one partner willing to go to therapy. But you can still benefit somewhat by learning more about your reactions and behavior.

 Signs to Look out for

Ask yourself:

1. Do you and your partner conflict over religious faith?
2. Do you often criticize each another?
3. Do you find a lot of defensiveness in your marriage?
4. Do you tend to withdraw from each another quite often?
5. Do you have feelings of contempt, anger, or resentment for each other?

F, Do you feel indifference towards your partner?

1. Do you feel both of you have nothing in common?
2. Do you feel you are growing apart from your partner?
3. Is there infidelity, addiction, or abuse?

If your answer to many of these questions is yes, you may be at a higher risk of dissatisfaction and divorce. You need to work much harder to keep your relationship healthy and happy.

Major Marital Issues

1. Communicate, Communicate, Communicate

The biggest predictor of marriage problems is poor communication that belies the damaging dynamics in a marriage. Remember, regular, effective communication is the secret to a lasting marriage. Many marriages fail because the partners drift apart as the stress of their daily lives exacts a toll on their marriage, their communication stops and instead of resolving their issues, the partners end their marriage. The fact is: communication in a marriage is more important than love and those who know it know how to preserve it.

The providers of marriage counselling services recognize well that some couples keep the communication channels open in a perverted way i.e. yelling, howling, mud-slinging, blaming, which is extremely damaging. In fact, it is a reliable precursor to an ultimate divorce. It is possible to predict with certainty which newlywed couples would later divorce, based on a study of their communication. So for a happy marriage, keep the lines of positive, healthy communication open. Have an open chat about your issues to resolve them together. If you sweep it under the carpet, it will only worsen.

Solution:

1. Experts suggest some rules. Try not to interrupt until a partner is through with speaking and ban phrases like “You always …” or “You never ….”
2. Use body language to show you’re listening. Also, do not communicate while doodling, picking at your nails, checking your mobile, or flipping through the newspaper.
3. Nod frequently to show you’re getting the message and rephrase your message, if needed. For instance, say, “What I get is that you feel as if you have more chores at home, though we’re both working.” If you’re right, the other one can confirm it.

Read: What Matters Most When You Want to Save a Marriage?

2. Trust

Trust deficit has killed many relationships as trust is a key part of a relationship. Do you see certain things in your partner that make you not trust them? Do you have unresolved issues that keep you from trusting others? If yes, it may be time you resolved them. You can foster trust with the following these tips:

1. Be consistent in your dealings.
2. Be on time for everything.
3. Do what you say you’ll do.
4. Don’t tell a lie — not even little white lies to your partner/others.
5. Be fair, even while arguing.

3. Money

The stress of fighting over money a common marital problem. But in general, the couples’ money disputes symbolize something else i.e. a struggle for power and control, different values and needs or other issues.

However, during tough times, financial stress can create more stress and conflict over monetary issues and arguments. For example, an extremely money-stressed partner may be less patient and may pick fights about unrelated things.

Money problems can begin even before a marriage. They may stem from courtship expenses or high wedding costs. Couples facing money woes need to have a serious conversation about finances.

Solution

1. Follow Savings first, Expenses next.
2. Be honest about your current finances. If the situation has worsened beyond a point, keeping up the same lifestyle is unrealistic.
3. Don’t talk about it in the heat of a verbal battle. Set aside a convenient time for it.
4. Often, one spouse is a spendthrift while the other one is a saver – an explosive combo. Accept that there are benefits to both styles, and agree to learn from each other.
5. Don’t hide income/debt. Keep financial documents, including recent credit report, pay slip, bank statements, insurance policies, debts, and investments open to both the parties.
6. Don’t indulge in a blame game.
7. Make a joint budget that incorporates savings.
8. Decide on who will pay monthly bills.
9. Allow each one some money for discretionary spending.
10. Agree on financial goals. Besides individual goals, you should have family goals, too.
11. Talk about caring for your parents and planning for their needs.

4. Not Tonight

While busy schedules don’t automatically create marital problems, they do present a challenge. Busy couples are often stressed out, especially if they don’t have quality sleep and nutrition. Such couples feel less connected as they have less time together and more separateness in their lives. They may not work together and may fight over who will shoulder which responsibilities.

Solution:

1. Talk about it and accept the real problem requiring a solution.
2. Accommodate each other with their unique circumstances and needs.
3. Plan special events together: movies, games, plays, picnics.
4. Leave behind phones and take out “we” time every three months and go to a resort to reignite the spark.

5. Sex

Sexual mismatch (sexual interest or disinterest, frequency and the importance given to it)) can create many other relationship problems. And a lack of sexual self-awareness can worsen them. But sex brings you closer together, releases bodily hormones to help make a healthy couple.

Solution:

3. (Plan)3 and (talk) 3.
4. Ask friends/family to take your kids every week/fortnight for a sleepover.
5. Change the scene and the timing to make it more fun. Learn what turns you and your partner on.
6. If your sexual problems can’t be resolved, consult a qualified sex therapist to help resolve them.

6. Home Chores

Many partners work outside the home, bringing more work, tiredness and stress. So it’s important to divide the household chores in fairly.

Solution

1. Be organized and clear about your respective jobs at home. List down all the tasks and agree on who will do what. Be fair to avoid any resentment.
2. Find other solutions. If you both hate household work, consider outsourcing it but if one of you likes to clean and mop, the other one can do the dishes.

7. Ignoring it

Marriages don’t end with the “I do” at the time of tying the knot. Most  relationships lose their luster over time. Make yours a priority to keep the spark intact.

Solution:

1. Do things you did while dating –  appreciate and compliment each other.
2. Schedule “we time” as you would any other important event.
3. Respect and say “thank you,” “I appreciate…” to let your partner know that they matter.

8. Conflict

Occasional conflicts are marital life. But if the same lousy situations keep repeating, it’s time to break this toxic routine. You can reduce your anger and look calmly at the underlying issues.

Solution

1. Argue in a civil manner.
2. You are not a victim of anything as it’s your choice to react and how.
3. Ask yourself – While arguing, are your comments resolving the conflict or are you settling the scores? If your comments hurt, change the strategy.
4. If you keep responding in the same, painful ways, you can’t expect a different result this time. Make a little shift. If you usually jump in to defend yourself before your partner finishes speaking, wait a little. It can change the whole tone of an argument.
5. Yield a little to get a lot. Apologize when wrong. It’s tough, but just try and watch out for something wonderful.
6. You can’t control anyone else’s behavior as the only one in your charge is just you. Change that YOU.

9. Bad Habits

Some marital problems could be solved if the two identify their bad habits and change them. People hardly ever make a conscious decision to argue over petty things, and be critical of others, or leave their personal mess. They get busy or distracted and build stress inside.

10. Not expressing constructively

While arguing, it’s easy to let emotions overpower you with their intensity. You could say hurtful things that would worsen the problem. Avoid this route.

While discussing marital problems, be a constructive problem-solver. It is important to stay on the topic and not bring up previous issues. It’s no use talking of the coffee spilt by your husband in the mornings if the issue in hand is why he gets home late.   

11. Not working together

While resolving marital conflicts, approach them together and decide on the best solution as a couple. One spouse cannot decide for both of you. With collective decision-making, you factor in your partner’s feelings. Have an open, receptive mind and encourage your spouse to voice opinions for inclusive decision-making in all important matters.

However, if things begin to heat up in an argument, try to keep things light and controlled.

12. Not acknowledging other’s feelings

Opening up about your feelings and having those feelings shut down makes you feel undervalued. Of course, you wouldn’t want your spouse to feel that way. So if you are trying to resolve a marital conflict, encourage one another and give the other one a chance to express their feelings. Even if you don’t agree, put yourself in their shoes to know why they feel that way. And look at the ways to address them; that’s what couples in healthy marriages do.

13. Kids issues

Children’s upbringing can be a potential source of stress. Kids are a wonderful gift of marriage and bring more meaning to our lives, but they can also cause additional stress as raising them warrants more responsibility and a role change, providing more fodder for disagreement. Having children also reduces the “we time”, a combination which can test even the strongest bond.

Read: Your Guide to Stress-Free Parenting

14. Day to day stress

Day to day stressors can worsen the previous problems. A stressed out partner is impatient after getting back home, handles conflict less effectively and has less emotional energy to devote to nurturing the relationship. And with both partners having had a difficult day, it is only exacerbated.

This daily stress can test patience and optimism, leaving couples with little to give each other emotionally.

15. Changing role of women

Women are getting more and more educated and are no longer mere homemakers. They are financially, socially, physically, and mentally independent, which runs contrary to the mentality of women being considered only as nurturers.

Besides, many males are raised to expect wives earning lesser than them. But with reality hitting hard, there are ego clashes, which few can handle. They cause marital dissatisfaction. Modern women are not reluctant to walk out of a marriage that isn’t working.

Solution

1. Be more egalitarian and accommodating of your wife’s aspirations and feelings. She is your equal and nothing should compromise this status.
2. There is nothing like mine or yours. Be proud that she earns more as her success is yours, too. Celebrate her achievements.

16. Relations with in-laws

Nearly 2/3rd of married couples stay with the husband’s parents, which can be the root cause of many problems, the most common cause being the relations between the mother in law and the daughter in law. With worsening relationships, many marriages come to the brink.

Solution

Try living separately from your in-laws to minimize such possibilities.

17. Feelings of “competition”

It’s quite common to feel the need to ‘win’ an argument as it feeds the ego and makes us feel good that we proved our spouse wrong.

Never try to resolve your marital problems with this attitude as you may win an argument, but you will lose the relationship and that’s too heavy a cost. It isn’t about winning or losing. Rather, focus on the issues so you can be happy and healthy.

18. The gridlock

A common hurdle is when both of you don’t see eye to eye over marital issues e.g. one spouse is willing to discuss, the other one isn’t interested.

In case of an impasse, take a break and give some time to put things in perspective.

Notwithstanding the clichéd truth of this line, the idea of delayed justice being justice denied has assumed an alarming reality in the post-COVID phase (mercifully, we can call it that) in India. After battling the havoc wrought by the unrelenting second corona wave and watching helplessly our loved ones gasping for those few puffs of life-giving oxygen and the luxury of hospital beds in an almost-comatose health system, the nation and its people were slowly trying to come to terms with the new realities of a thoroughly changed society and economy. So now, “online” is the old normal, work from home is almost passé, Zoom meetings are an old hat – we’ve been through these and much more. The economy is slowly limping back to normal, the engines of auto companies are revving up again, international travel is back and software companies are rustling up new hiring plans. In short, we are getting back to our old, familiar selves but for our judiciary. 

When the COVID-19 pandemic upended the world in a few jittery weeks, it also sent kaput the already-crumbling-under-pressure legal system in India. With the courts fully or partially closed (online hearings only) and the proceedings halted, the process of justice delivery came to a standstill. Well, the closure of the courts nationwide was fully justified as keeping them open would have amounted to exposing the honourable judges and their staff, the litigants and others to grave health risks. But now when all sectors of the economy –industries, businesses, travel, government offices, schools, colleges – all are fully open – it baffles one’s mind as to why the judiciary should be an exception.

Virtual Courts

As a result of these strict measures, virtual hearings had become more and more common. Normally, virtual proceedings in the pre-COVID-19 crisis era were conducted generally in criminal cases where the accused could not be produced physically due to security reasons. However, after the implementation of strict COVID-19 protocols, the courts began hearing even normal cases (though their numbers were also restricted by the courts) through the video-conferencing mode. But the situation should have taken a turn for the better now that almost everything is back to normal

Post COVID-19 pandemic, the case pendencies at all levels of the judiciary have increased significantly, reaching an all-time high during the one year of virtual functioning. The case backlog in district courts saw a sharp increase of 18.2% from 2019 to 2020 while in the 25 high courts, it rose by 20.4 % in the same period. Similarly, the Supreme Court saw pendencies rise by 10.35 %, the highest since 2013. The unfilled vacancies of judges and the restricted functioning of courts have further added to the overall judicial mess.

Having been there and seen it all from close quarters, I can say with confidence that our courts, even now, have in place extremely strong protective measures to safeguard the honourable judges from the ravages of contracting COVID-19. Be it putting up plastic sheets between the litigants and the presiding judges or maintaining the recommended distance of a few feet or regular sanitization of the court premises – all preemptive measures are there. The only ones who are not seen there are the honourable judges, the dispensers of justice, who have kept crores of our hapless litigants in an evasive, never-ending wait for justice. With the usual summer break (which is a colonial hangover and lacks any rationale as the judges are Indians and are quite used to living here only) kicking in, we have the spectre of our honorable judges moving turn by turn to cooler climes thanks to the LTC facilities they enjoy.

Let me add for emphasis here that none should have any issue with any government functionary availing of what is their due. But then, the judiciary isn’t any other government department or agency. It is one of the three pillars of a vibrant democracy and enjoys a privileged position in terms of the respect it enjoys among people, especially so far its public reputation is concerned, unlike the Legislature and the Executive. It is in a class of its own, invested as it is with the lofty duties of safeguarding the Constitution and the statutes to deliver equitable justice and therefore, lubricate the working of a real democracy.

Just think of a legal system, already burdened with 4 crore pendencies, trying to somehow wriggle out of such an avalanche of cases (by innovations like Alternative Dispute Resolution mechanisms, Lok Adalats, Family Courts, Mediation Centres etc.) and those who would be most greatly impacted by this lack of access to timely justice – the couples wanting to escape out of irreconcilable marriages, the families wanting to resolve their disputes, the victims trying to escape abusers, the under-trials and prisoners languishing in overcrowded prisons, and the new corporates struggling to open their doors.

Read: Top corporate counselling tips for workplace success

Without full access to the courts, we all risk the loss of liberty, property, and much more as where citizens lack a full access to the agencies of justice, we are left with a weakened and imbalanced justice system. And it’s not only about individuals as the wheels of justice grind too slow in India so much so that many foreign companies shy away from investing in India for this simple reason – a slow judiciary and slower justice (delays in opening and shutting companies, resolving labour disputes etc.). So, why China attracts so many foreign companies is no rocket science- its swift judicial system is a prime mover. And for those, who are still wondering how it impacts our public life, consider this- China reports many more corruption cases annually than India does but the Chinese judicial system is so very swift that it routinely carries out many more executions annually in corruption cases than India has done in the past 75 years of independence! Of course, I am not a votary of capital punishment at all; it’s just an example to support my case.

It’s high time that apart from thinking of ways to expedite the delivery of justice by opening more courts, having alternative dispute resolution mechanisms, filling up vacancies and having double working shifts, the Judicial Reforms Commissions also looked at increasing the number of days the courts sit for hearings to maximize the number of hearings.

And, of course, none else (except PGI and AIIMS doctors and school children) in India is allowed an officially sanctioned summer break!    

Physical health adds years to life but mental health adds life to those years.

The tremendous advances in medical science apart, the idea of mental health as part of holistic well-being still doesn’t evoke the interest it deserves, at least in the developing world. To some extent, this indifference is understandable given that a majority of such countries are still struggling with the more mundane issues of poverty, hunger, unemployment and basic medical facilities. Given this situation, any talk of mental health is, quite expectedly, greeted with derision, at worst and indifference, at best. The revolution in mental health care in terms of its open acceptance and de-stigmatization will require a concerted effort by governments across the world, awareness campaigns and improved economic well-being.                       

Managing mental health during COVID-19 has become even a bigger challenge given the severe restrictions on economic and social activities globally. For professionals managing mental health during COVID-19, there has been a record rise in the number of mentally sick people. I, being a life coach, get to talk to many people having such problems. Such problems contribute to the issues which people bring to a life coach. The life coach needs to work with the client on such issues to realize the most from the consultation process.

And from my experience, I can tell you that we need to get a strong handle on “mental health” first before we proceed. Contrary to common perception, mental health is NOT just “the absence of mental disorders or disabilities.” Rather, it is a positive state of well-being in which an individual realizes his/her abilities, can cope with normal stresses, works productively, and makes a contribution to the community. In other words, it refers to the overall cognitive, behavioral, and emotional well-being of an individual.

Benefits of Good Mental Health

Better Coping

With good mental health, challenges are easier to overcome. Whereas some people take to alcohol/drugs, withdrawal or fighting as coping mechanisms to manage relationship disputes, financial worries, workplace challenges and other issues, a mentally healthy person tends to adopt healthier solution-oriented coping mechanisms.

Enhanced Quality of Life

With mental well-being comes better quality of life, thereby making room for greater participation in community building e.g. volunteering, taking up local causes, fundraising etc. One is also more likely to pick up new hobbies, make new acquaintances, and travel more.

Positive Self-Image

Mental health is strongly linked to self-perception as it plays a big part in building self-esteem. Self-confidence is very often a good indicator of a healthy mind. A mentally healthy person is more likely to focus on the good in themselves and hone it and is fired by the ambitions of a healthy, happy life.

Healthier Relationships

With good mental health, you are more capable of having quality time, affection and support with your friends and family. Besides, with there being no emotional distress, it is easier to support the people you care for, when they need it. One cannot expect an unhealthy person to support another unhealthy person!

 Higher Productivity

Depression or other such disorders affect productivity negatively. A mentally strong person is more likely to work more efficiently and produce good quality work.

 Factors in Mental Health

Given this background, it is obvious that mental health affects all aspects of daily living, relationships and overall health. Conditions like stress, depression, and anxiety can all affect mental health, thereby disrupting a person’s routine. Besides, many psychological disorders are rooted in biological factors as discussed below.

Across the world, mental disorders are a leading cause of physical and mental distress, bad relationships, poor productivity, absenteeism, reduced performance and suicides. Unfortunately, as of now, we do not know much about the exact causes of many such disorders. But ongoing medical research has made it amply clear that most of them result from a combination of biological, psychological, and environmental factors. Social and financial circumstances, biological factors, and lifestyle choices can all shape a person’s mental health. Good mental health depends on a delicate balance of various factors and elements of life and the world at large that work together to contribute to such disorders.

1. Biological Factors

Some common mental illnesses like depression, schizophrenia and bipolar disorder are linked to abnormal functioning of neural circuits in the brain. These circuits interact with each other through a give-and-take of neurotransmitters (serotonin, dopamine etc.). Therefore, a popular approach to the treatment of such diseases is tweaking these chemicals through medicines or psychotherapy to help the brain circuits work more efficiently. Besides, some defects/injuries to certain brain areas are also linked to some mental conditions like memory loss, loss of speech etc..

2. Genes

Many mental illnesses often run in families as they are rooted in genes. Mental illnesses are linked to many genes working together rather than one of them or a few. How they interact with the environment is unique in case of every person. That’s why developing targeted drugs for such diseases often becomes a big challenge for researchers. The revolution in mental health care would necessitate more of such genome sequencing so that medical researchers can develop more targeted drugs to treat many such disorders.               

That also explains why some people inherit a tendency for a mental illness but don’t necessarily develop it as the illness occurs due to multiple genes interacting among themselves and other triggering factors like stress, abuse, or trauma. It’s quite similar to the way diabetes develops i.e. one may be born with the genes for it, but whether one actually develops diabetes is also a function of environmental factors like weight, exercise, nutrition, stress etc.

3. Infections

Some kinds of infections are often linked to brain damage and mental illnesses or the deterioration of their symptoms. For instance, the pediatric autoimmune neuropsychiatric disorder (PANDAS) attributed to Streptococcus bacteria causes an obsessive-compulsive disorder among children.

 4. Brain defects/injuries

Certain defects/ injuries in certain brain regions can cause some mental illnesses e.g. damage to the hippocampus, which results in amnesia.

 5. Pre-natal damage

Birth traumas like the shortage of oxygen can disrupt and arrest early fetal brain development, which may, in turn, trigger certain conditions like autism.

 6. Substance abuse

Long-term substance abuse is linked to problems like anxiety, depression, and paranoia.

7. Other factors

Stress, depression, and anxiety may develop due to health problems like cancer, diabetes, and chronic pain. Poor nutrition and exposure to toxins like mercury (Minamata disease) and lead (poor intellectual functioning) in early age may lead to mental illnesses.

1. Psychological Factors

• Exposure to emotional, physical, or sexual abuse in childhood
• Loss of a parent/ primary care-giver
• Prolonged emotional neglect
• Poor ability to relate to others

1. Environmental Factors
2. Death of a loved one or parents’ divorce/ separation
3. Broken families, dysfunctional family life
4. Feelings of inadequacy, poor self-esteem, anxiety, anger, or loneliness
5. Change of job/ school
6. Social or cultural expectations e.g. associating beauty with a lean body can be a factor in triggering eating disorders like bulimia, anorexia nervosa etc.
7. Alcohol/ drug abuse by self/ parents

Common Symptoms of Mental Disorders

The absence of a physical test or a scan, which can reliably detect a mental illness, make she task of identifying mental illnesses difficult. However, some common symptoms that we can look for as possible signs of a mental disorder:

1. Social withdrawal from family, friends and colleagues 2.  Avoiding favourite activities
2. Oversleeping/ under-sleeping                   4. Over/under- eating
3. Feelings of hopelessness                         6. Low energy level
4. Using alcohol, nicotine                            8. Having negative emotions
5. Problems with daily tasks                       10. Self-harming tendencies
6. Having delusions                           
7. Unexplained confusion, anger, guilt or worry
8. Mood swings                                 
9. Picking fights with family, friends
10. “Hearing” voices with no identifiable source  
11. Inability to perform daily tasks with ease

 Common Mental Disorders

The most common types of mental illnesses are:

1. Anxiety-related disorders
2. Mood-related disorders
3. Schizophrenia and related disorders

1. Anxiety disorders

Anxiety disorders are the most common mental illnesses. Anxiety-related disorders refer to disproportionate worry which disrupts everyday living. Patients with anxiety experience fear or anxiety in the presence of certain objects or situations. Such people tend to avoid exposure to situations, which trigger anxiety.

Common examples

Generalized Anxiety Disorder (GAD)

Generalized Anxiety Disorder (GAD) patients may experience excessive anxiety in everyday situations like doing routine chores or meeting someone. Such patients can also experience physical symptoms like restlessness, fatigue, tense muscles and sleep disruptions.

Panic disorders

Patients with a panic disorder have regular panic attacks involving a feeling of sudden terror or an imminent disaster and death.

Phobias

Simple phobias

An irrational, excessive fear of certain objects, scenarios, or animals e.g. a fear of spiders or heights.

Social phobia

A k a social anxiety, it is the fear of being subject to the others’ judgment. Such people tend to reduce their social exposure.

Agoraphobia

A fear of open places like a marketplace.

Obsessive-compulsive disorder (OCD)

People with OCD suffer from obsessions and compulsions i.e. persistent, stressful thoughts and an urge to perform repetitive acts like hand washing or locking a door repeatedly, bathing again and again.

Post-Traumatic Stress Disorder (PTSD)

A PTSD is a result of someone experiencing a very stressful or traumatic event earthquake, war, ethnic conflict, acts of terrorism etc..

Mood Disorders

A k a affective disorders or depressive disorders. Patients have significant mood changes, generally involving either mania – high energy and elation, or depression. Examples of mood disorders are:

Major Depression

Consistently low mood and loss of interest in favourite activities and prolonged sadness.

Bipolar Disorder

Bipolar patients experience unusual changes in mood, energy and activity level. The ‘highs’ bring a manic phase, while depressive periods bring a low mood.

Seasonal Affective Disorder (SAD)

Reduced daylight triggers it during the fall, winter, and early spring months. It’s quite common in countries located far away from the equator.

Schizophrenia and related disorders

Mental health Professionals are still not sure of whether schizophrenia is a single disorder or a group of them. Typically, schizophrenia appears between 16 and 30 years, with the affected person exhibiting thought disruptions.  The individual experiences a fragmentation of thoughts, with there being no filter to check it and finds it hard to process information.

Schizophrenia is usually marked by delusions, thought disruptions, and hallucinations, social withdrawal, lack of motivation and a flat (indifferent) mood.

Treatment

In general, various methods are available for managing mental health problems. Of course, the treatment plan is tailored to each individual and what works for one person may not work for another one. Most often, a combination of strategies is most successful in terms of results.

Different Types of Mental Health Treatment

Psychotherapy

A k a talk therapy. It takes a psychological approach to treating mental illnesses. Some examples can be cognitive behavioral therapy, exposure therapy, and dialectical behavior therapy. Typically, psychologists and psychotherapists employ psychotherapy to relieve the symptoms of patients suffering from mental disorders. Psychotherapy is based on the idea of helping people understand the root cause of their problems and enabling them to develop healthy thought patterns. People with anxiety or depression benefit from mind skill training and relaxation techniques like deep breathing, meditation, and mindfulness.

Medication

One of the factors behind the revolution in mental health care is the use of medicines.  

In many cases, a psychiatrist may prescribe medications like tranquilizers, antidepressants, antipsychotics and other drugs to relive the symptoms of such illnesses. Although the medicines cannot cure mental disorders, they can relieve their symptoms and help the patients function effectively in routine life.

Some of them work by boosting the body’s absorption of happy hormones like serotonin from the brain. Others boost the overall levels of these chemicals or prevent their degradation or destruction.

Self-help

A significant part of the overall healing process is the willingness and readiness of the affected person as they usually need change their lifestyles to facilitate wellness. Such changes may involve

Risk Factors in Poor Mental Health

Mental health is an important part of overall well-being. It determines how effectively you can operate psychologically, emotionally, and socially to lead a productive and happy life, which allows for meaningful contributions to society.

One just needs to look at the millions of broken families, poor productivity, lost man-hours, absenteeism, personal distress, rising divorces and suicides to gauge how much havoc bad mental health can wreak on anyone. Thus, in view of the role it plays in all aspects of your life, it’s important to improve psychological wellness with appropriate measures.

However, different circumstances may come to affect our ability to handle the curveballs life throws at us. Some of them are

Childhood Abuse

A child facing physical assault, sexual violence, emotional abuse or neglect during its early years can develop severe mental and emotional distress later. In fact, loving relationships and good mental health in early years are the backbones of a happy, well-adjusted personality. Such abuse accentuates the risk of developing depression, anxiety, post-traumatic stress disorder and personality disorders. Abused children may eventually develop problems of substance abuse, besides other diseases.

The Environment

A person’s usual environment contributes to mental well-being as adverse circumstances can impact psychological wellness negatively. For instance, experiencing extreme weather conditions or air pollution or natural disasters firsthand can increase the likelihood of developing PTSD.

Biology

One’s biological makeup could affect their well-being as discussed earlier. Many such disorders run in families and may be transmitted to the next generation e.g. autism, attention deficit hyperactivity disorder (ADHD), bipolar disorder, depression, and schizophrenia.

 Lifestyle

One’s lifestyle also impacts mental health e.g. smoking, poor diet, alcoholism and substance use, and risky sexual behavior may cause psychological damage by giving rise to or worsening depression.

Looking after Mental Health

It’s important to maintain your mental health to get the most out of life. The Top Ten Tips given below won’t cost you much money or time.

1. Accept yourself

Self-acceptance is the key to good mental health. You can become someone else. Remember, none is perfect and trying to improve oneself in some aspect or the other is a sensible thing to do. But alongside, learn to love yourself, with warts and all. If you can’t love yourself, none else can!

2. Talk

Talking about your own feelings with friends and family can help you stay in good mental health and deal with troubled times. You may not always get a solution this way but in many cases, just talking about your problem make you feel immensely better.

3. Eat, sleep well

The brain needs many diverse nutrients to keep healthy and work just the way other organs do. Taking a nutritious, balanced diet is good for your physical and mental health. Likewise, have enough, quality sleep to maintain your mental health.

4. Get going

Exercising regularly boosts your self-esteem and helps you concentrate, sleep, and feel better by releasing feel-good chemicals. It keeps your brain and other vital organs in good shape and also improves your mental health.

5. Drink sensibly

Having a drink to change one’s mood or deal with a fear or loneliness is common but its effects are temporary. As its effects wear off, you feel worse due to the way alcohol works on your brain and the rest of the body. Look for better ways to deal with such feelings and develop more effective coping strategies.

6. Keep in touch

Nothing to beat catching up with someone face to face, but that may not be always possible. So, give a call, drop a note, or chat online instead to keep the lines of communication open. It’s good for your mental health!

7. Ask

You aren’t a superhuman. Nor is anyone else. It’s okay to feel tired or overwhelmed sometimes when things don’t work as per plan or expectations. Ask for help from your family or friends, who may be able to offer practical help or a patient listening. Having a support network in the family and close friends can greatly accelerate the recovery from a mental illness.

8. Take a break

Take time off work. Changing the scene or place can work wonders for your mental health. It may be a 5-minute pause from your routine chores, a 30-minute lunch break in the office or a weekend getaway. But it can also be a longer break i.e. a vacation. In most cases, this ‘me time’ is enough to de-stress you.

9. Enjoy hobbies

Do what you love to do. Enjoy yourself to beat stress. Do something you’re good at e.g. music, painting, cooking, stitching, carpentry etc. to boost your self-esteem.

10. Re-calibrate

Re-calibrate your thought processes to make them more realistic and work on personal relationships contributing to bad mental health.