Feb 11

Psychologist explains how fresh starts can improve your mental health

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Can a fresh start improve your mental health? Find practical tips for setting achievable goals and staying motivated throughout the year. A new year has already begun, with 22 days gone by for time to set fresh resolutions. However, instead of viewing them only as something tied to New Year’s resolutions, they should be seen as practical psychological tools that can be applied in everyday life. Below are six simple, realistic ways to stay motivated through consistent effort and small, workable changes.   What is a new year reflection? The new year often feels like a pause and a reset, providing people with the space to reflect on what has passed and consider what lies ahead. And you know, it is not just the start of the year; certain moments, like a new month or even a new week, can also help draw a clear line between the past and who we want to become. “This feeling of renewal is closely tied to what psychology describes as the fresh start effect”, Counselling Psychologist & Couples Therapist Dr Devanshi Desai tells Health Shots. At its core, the idea rests on how these time markers create distance from past setbacks and spark […]
Feb 08

Doctor shares his ‘4-7-8′ relaxation technique could help you fall asleep on-demand

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Settling in for a good night of sleep is a struggle for many Americans. According to the Centers for Disease Control and Prevention, nearly 15% of people in the United States report having trouble falling asleep. This is why more and more Americans are turning to white noise, melatonin, meditation apps, special pillows, and anything they think can help them fall asleep fast and get the most rest. And preparing the body for quality sleep can start by implementing relaxation techniques, such as breathing exercises. Fortunately, a doctor has shared the “most powerful” relaxation technique for sleep he knows to achieve better sleep, and it doesn’t require any equipment or cost a dime.   The 4-7-8 method Dr. Andrew Weil, an expert in integrative medicine and the founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona, has dubbed it the 4-7-8 method and it’s backed up by science. The technique is simple: Breathe in through your nose while you count to 4. Hold your breath while you count to 7. Exhale while you count to 8.   It’s a unique protocol, especially when compared to another popular technique like Box Breathing. Box Breathing […]
Feb 06

5 morning routine tips that can set you up for a super-productive day

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Small, consistent morning habits can boost focus, energy, and mental clarity throughout the day. Mental health expert shares 5 simple, science-backed tips to start your mornings right. The way you begin your morning often decides how the rest of your day unfolds. Rushed mornings, skipped meals, and endless phone scrolling can leave you feeling drained even before the day truly starts. On the other hand, a calm and intentional morning routine can help you feel more focused, energised, and in control. A morning routine does not have to be long or complicated, it simply needs to support your mind and body. Mental health expert Dr Jyoti Kapoor explains that structured mornings create emotional stability and reduce stress levels throughout the day. Research published in the American Journal of Lifestyle Medicine also shows that people who follow consistent morning habits tend to have better mental well-being and productivity.   Why does a morning routine matter for productivity? A predictable morning routine trains your brain to transition smoothly from rest to action. According to Dr Kapoor, morning rituals reduce anxiety, improve emotional regulation, and provide a sense of control. This mental clarity allows you to focus better and make thoughtful decisions as […]
Feb 03

How to stay calm around people who provoke you, as per psychology: 5 effective tips

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Psychology tips to stay calm around people who provoke you Do you easily feel triggered by people who try to provoke you? Well, while it might be irritating when someone deliberately tries to push your button, draining your peace of mind, the good part is: Maintaining your cool is an art which can be learned. It’s not about suppressing your feelings, but it is about using tools to reclaim your control, protecting your mental health amid triggers like criticism or rudeness. Here we list some such tips:   Pause and breathe deeply When provoked, your body reacts in a fight-or-flight mode and this can cloud your judgment. You can counter it with the 4-7-8 breath: Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8. This activates the parasympathetic system, thus lowering your heart rate within minutes. Developed by Dr. Andrew Weil, it’s backed by studies showing reduced cortisol– the stress hormone.   Label your emotions neutrally When provoked or angry, name your emotions to tame them: you can say something like– “I’m feeling angry right now.” As per psychology, verbalising your emotions helps to reduce amygdala activity by 30%, as per fMRI scans. It distances […]
Jan 31

Top 5 Yoga Poses To Improve Focus And Boost Daily Productivity

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In a world brimming with distractions, staying focused can often seem like a daunting challenge. The increasing screen time, heightened mental stress, poor sleep quality, and reduced physical activity contribute to widespread issues like low concentration and brain fog. But what if there were proven techniques to help you regain your mental clarity and boost your focus? When the mind feels scattered, even simple tasks take more time and energy. Yoga offers a natural and effective way to sharpen focus and increase daily productivity. By combining movement, breath control, and mindfulness, yoga improves blood flow to the brain, calms mental chatter, and trains the mind to stay present. Below are the top 5 yoga poses to improve focus and boost daily productivity, suitable for beginners and busy professionals.   How Yoga Improves Focus And Productivity Yoga works on both the body and nervous system. Certain poses stimulate the brain, reduce stress hormones, and improve posture and breathing. This leads to: Better mental clarity Increased energy levels Reduced stress and anxiety Improved attention span   Even 15–20 minutes of yoga daily can make a noticeable difference in how focused and productive you feel.   1. Mountain Pose (Tadasana) Mountain Pose builds […]
Jan 30

Why the 6‑6‑6 walking routine is going viral and how it supports weight loss and mental health

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The 6-6-6 walking challenge gains popularity. It involves a structured walking routine. People walk for sixty minutes with warm-up and cool-down. Some aim for six thousand steps, six days a week. This challenge helps build healthy habits. Walking improves heart health and mood. It aids weight loss when combined with a balanced diet. The 6-6-6 walking challenge has taken over social media, Instagram, and wellness blogs, despite its name sounding a bit ominous. Its viral appeal lies in its simplicity, low barrier to entry, and surprising results for weight loss, energy, and stress relief. The format is simple: walk for 60 minutes at a brisk pace, with a 6-minute warm-up and 6-minute cool-down, ideally starting at 6 a.m. or 6 p.m. Some people also interpret it as walking 6,000 steps per day for 6 days a week, offering a more flexible version that still builds daily consistency. It’s especially appealing to those who struggle with motivation or gym fatigue, providing an easy way to move consistently without pressure or expensive gear. Its popularity stems from the structure being catchy, easy to remember, and practical. Walking is the simplest exercise, and this new technique is even better. Health experts note that […]
Jan 25

8 Yoga Asanas That Can Help Reduce Tension And Anxiety

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Some yoga asanas can help reduce tension and anxiety effectively. Here, take a look at some yoga asanas that can be beneficial if you’re suffering from tension and anxiety.   Anxiety disorders are the world’s most common mental disorders. The World Health Organization (WHO) says that it affects roughly 359-458 million people across the world, which is nearly 4.4% of the global population. The condition has a higher prevalence in women (5.2%) than men (2.8%). Anxiety and tension don’t have any particular cause and hence, relaxation can be beneficial. There are several ways in which you can relax. One of the ways is to practice yoga. Yoga is known to have several health benefits. It helps to improve blood flow, balance the nervous system and promote relaxation, among others. Some yoga asanas can also help reduce tension and anxiety effectively. Here, take a look at some yoga asanas that can be beneficial if you’re suffering from tension and anxiety.   Yoga Asanas For Tension And Anxiety 1. Child’s Pose (Balasana) Kneel on the floor with your big toes touching and knees hip-width apart. Then, sit back on your heels while stretching your arms forward and lowering your forehead to the […]
Jan 24

5 daily habits that secretly kill your productivity (And how to fix them)

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How to be more focussed and productive While most people want to be focused, sharp at work and productive only some are able to do so and be successful. But have you ever wondered what sets successful and productive people apart from the rest? It is their daily habits that help them stay more focussed at work. On the contrary, some tiny bad habits sneak in like productivity thieves, stealing focus without warning. That “quick scroll” becomes hours lost, coffee crashes tank afternoons, and perfectionism paralyzes progress. Good news: Spotting these traps helps unlocks better execution and productivity. Here we list some daily habits that secretly kill your productivity and how to fix them:   Multitasking myth Your brain hates juggling – science proves multitasking drops IQ 15 points temporarily. That email-tab-meeting-tab-text-tab loop? Pure illusion. Studies show task-switchers take 23 minutes to refocus per distraction. Fix: Single-task blocks. Phone on Do Not Disturb, one app open, 25-min Pomodoro timer. Reward: 5-min stretch. Feel resistance? Normal – brains rewire in 21 days. Result? Projects finish faster, stress plummets. Pro move: Batch similar tasks (emails 4-4:30pm). Watch deadlines disappear as flow state kicks in.   Notification overload Considering the digitally connected world […]
Jan 21

8 Health Hacks To Effectively Calm The Nervous System

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The fast-paced nature of the modern world has made the constant pinging of notifications and being exposed to high amounts of stress the norm. What people don’t realise is that the nervous system is being attacked, which is causing it to become overstimulated. A hyperactive nervous system disrupts the body’s ability to rest, heal, or function properly. This is why, for long-term physical and mental well-being, calming the nervous system becomes essential. The National Mental Health Survey and supported by the Indian Council of Medical Research found that nearly 1 in 7 Indians (about 150 million people) require active mental health care, with stress, anxiety, and depression being the most common disorders. This, coupled with the lifestyle challenges that worsen nervous system functioning, means people need to actively practise how to calm their nervous system effectively. Here are eight such health hacks that are rooted in science, which can help you to calm an overstimulated nervous system.   8 Health Hacks To Effectively Calm The Nervous System 1. Deep Breathing Exercises The simple, healthy habit of deep breathing can slow down breathing, relax muscles, and help activate the vagus nerve. The nerve present at the back of the neck can […]
Jan 19

7 Simple Yoga Poses For Better Mental Clarity

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Mental clarity often feels hard to reach when your mind is full of noise, stress, and constant input. Many people notice that even after resting, their thoughts still feel scattered. Yoga offers a gentle way to clear mental fog without forcing silence. Certain poses calm the nervous system, improve circulation to the brain, and help you feel present again. These seven yoga poses focus on grounding, breathing, and steady awareness, making them especially helpful for better mental clarity.   Why Yoga Helps Clear the Mind Yoga connects movement with breath, which naturally pulls attention away from racing thoughts. When the body moves slowly and intentionally, the mind follows. Unlike intense workouts that demand pushing through fatigue, yoga encourages awareness and calm effort. This balance helps reduce mental overload and creates space for focus. Practicing yoga regularly trains the mind to stay present, even outside the mat.   Mountain Pose for Mental Grounding Mountain pose is simple but powerful for mental clarity. Standing tall with steady posture helps you feel rooted. When your weight is balanced evenly through both feet, the mind feels more settled. This pose improves posture and brings awareness to breathing. Just standing still with focused breath can […]
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