Most of us are unaware of the damage that bad ideas in our heads may do. We accept them as inevitable risks and go about our lives, experiencing the repercussions.

When negative ideas become more than an inconvenience and become hazardous, it is time to wake up, take attention, and figure out how to cope with them.

Negative thoughts should be shaken hands with.

If you continue to oppose negative ideas and try to drive them away, they will follow you like a ghost. Let your bad ideas shake hands. ‘Come here and sit with me,’ say you. I will not abandon you,’ and you will see how swiftly they go. You are afraid of your negative thoughts.

You may SELECT which thoughts you wish to hear.

This is really crucial to understand. Thought organization is not something we learn as children, yet it is a life-changing skill.

We can truly CHOOSE the ideas we want to think about and then continue to think about them. Nobody can stop us or tell us that we can’t think like that. We have the ability to focus on what we deem essential, and we have the ability to pick whatever emotions we choose to experience. This is how emotions develop because our ideas generate our feelings – never the other way around.

Remove yourself from your thoughts.

This is a zen idea. We are not the sum total of our ideas. Every day, our brain generates around 60,000 thoughts. We don’t have to be accountable for all of them, or even any of them if we don’t want to.

Our brains desire to be as efficient as possible. It is unambiguous. It doesn’t matter what it’s thinking; if it’s taught enough times, it’ll keep thinking the same thing again and over.

We are not required to identify with our negative thoughts. They don’t have to be like us. We may learn to live our lives by detaching ourselves from concepts that do not benefit us.

When you disconnect from your ideas, you will be able to comprehend them.

For example, if we recognise that we have been TAUGHT to think in certain ways — or that our brains have been taught to think in specific patterns — we may begin the process of deconstructing these thinking patterns and generating new ideas to accept.

If we recognise that these bad ideas are caused by our fear, we may look at them objectively and concentrate on understanding why it exists. It’s a lot simpler to cope with if you understand what’s going on.

We may then decide whether or not to continue putting our efforts into it.

Side effects on physical health

Respiratory:

When we are agitated, we tend to breathe quicker in order to transport oxygen-rich blood to the body. Some people describe feeling as if they can’t breathe or as if they have a weight in their chest.

Cardiovascular:

Stress causes your heart to beat faster and your blood vessels to contract, diverting more oxygen to your muscles and giving you the power to fight or flee the trigger.

Digestive:

Acid reflux, ulcers, stomach pains and cramps, bloating, diarrhoea or constipation, nausea, and vomiting are all increased by stress.

Muscular:

To protect oneself from damage, the muscles tend to tense during stressful circumstances and then relax.

Immunity: 

Chronic stress weakens one’s capacity to fight illnesses, leaving one more susceptible to attack and viral diseases. It can also have an impact on healing time.

Diabetes: 

When anxiety is prolonged, the body may be unable to keep up, and glucose levels raise the chance of developing type 2 diabetes.

Oral: 

Bruxism, or jaw clenching, can also be triggered by stress, which can have long-term consequences for one’s dental health.

Sexuality and Male Reproductive Health: 

Chronic stress can cause testosterone levels to plummet, affecting sperm production, sexual dysfunction, and infertility. Chronic tension can also lead to tiredness, which can result in a decrease in libido.

Sexuality and female reproductive health: 

Depletion can also result in a lack of libido in women. It can also have an effect on the menstrual cycle, causing changes in menstrual periodicity and flow as well as heightened menstrual discomfort and cramping.

Consequences for mental health

Sleep: 

Stress tends to make it harder to fall and take naps. It may also have an impact on one’s sleep cycle. Insomnia can be caused by chronic stress.

Appetite:

Anxiety has an effect on appetite, which may either increase or decrease.

Loss of control:

Tension may make you feel overwhelmed, which can make you feel like you’re losing control. This can exacerbate emotions of tension.

Mental health conditions:

Chronic stress can raise the likelihood of depression, severe anxiety, emotional problems, and drug abuse problems. When one finds it impossible to manage the pressures, it can also generate frustration and increased angry outbursts.

Our RAS will make every effort to manifest that reality if we are living in a state of self-doubt and negative self-talk. Our RAS will assist in creating a new reality around us through other people, events, and places if we stop believing these universal falsehoods that we all tell ourselves and replace them with empowering new beliefs. It’s so simple to fall into a pit of self-doubt, but by focusing on the straightforward mantras listed below, we will be able to shift our mindset.

I’ll list five frequent self-defeating thoughts or lies that we may tell ourselves below, along with some uplifting alternatives.

1. One such falsehood is, “You (insert word of choice), why did you do that?”

Replace it with the phrase: “I release myself from all judgement. I continue to improve and learn from my errors.

2. The delusion that we hold about ourselves: “I’m not enough.”

In its place, repeat the phrase “I am enough. I am meant to be successful.

3. The self-defeating statement, “I’m a failure. I consistently mess up.

Substitute “I acknowledge every mistake as an opportunity to learn and come closer to my true potential” as your new slogan.

4. “I don’t have time for self-care.” This is a lie we tell ourselves.

In its stead, repeat the following mantra: “My body and mind are the temples where all things are created.”

5. “I feel stuck,” is a fiction we tell ourselves. My life is meaningless.

Replacing it with the phrase “Let’s go!” Then the next.

Generation Z, born between the mid-1990s and early 2010s, finds itself navigating a world packed with new demands and difficulties in the quickly expanding realm of technology and social media. From rising academic stress to social media comparison, Gen Z is confronted with a number of concerns that have a negative impact on their mental health and well-being.

According to a recent Ogilvy survey, 70% of Gen Z say their mental health needs substantial attention and development. Furthermore, according to the American Psychological Association, Generation Z is more prone than any other group to report mental health difficulties. This is unsurprising given the horrible tragedies this generation has witnessed, from the COVID-19 epidemic to mass massacres.

According to the Deloitte Indian GenZ Survey Report for 2022, the Gen Z cohort accounts for around 35-40% of the corporate workforce in India. Among this generation, 49% of Indian Gen Z and 43% of Indian Millennials report persistent feelings of worry or tension. Furthermore, mental health illnesses impact 14% of India’s population, accounting for 15% of worldwide mental health disorders. These numbers suggest that 56 million people in India suffer from depression, while 38 million suffer from anxiety disorders.

Gen Z’s mental health challenges and how to assist them:

“A comprehensive approach is required to assist Gen Z on their journey to mental health and healing.” This approach recognises their particular problems and provides them with the skills they need to grow resilience. It entails providing a welcoming and friendly environment that encourages open conversation. Furthermore, increasing mental health awareness and understanding via educational programmes is critical. It is critical to provide access to resources such as counselling services and helplines. “Encouraging self-care practises and emphasising the importance of seeking help when needed are also important components of supporting Gen Z’s mental health journey,” says clinical psychologist Nidhi Tiwari.

Diksha Singh, a counselling psychologist at Lissun, highlighted some of the prevalent mental health difficulties that this generation faces, as well as helpful hints to help them on their journey to recovery and resilience.

1. Anxiety and depression:

Due to academic demands, social media comparisons, economic instability, and other stressors, Gen Z has a high percentage of anxiety and sadness.

• Encourage open conversations: Provide a secure and non-judgmental environment for Gen Z to voice their thoughts and concerns.
• Encourage self-care activities such as exercise, mindfulness, writing, or hobby participation to assist manage anxiety and depression symptoms.
• Seek professional assistance: Encourage them to contact mental health specialists who can give treatment, counselling, or medication as required.

2. The influence of social media:

Generation Z has grown up with social media, which can lead to poor self-esteem, cyberbullying, and continuous comparison. The following are some suggestions for navigating social media in a healthier manner:

• Encourage digital detox: To decrease the detrimental influence on Gen Z’s mental health, encourage them to take breaks from social media.
• Encourage them to follow accounts that encourage body positivity, mental health awareness, and personal growth on social media.
• Critical thinking should be taught: Assist them in developing a critical mentality that allows them to challenge the legitimacy and truthfulness of material on social media networks.

3. Loneliness and isolation:

Despite being digitally connected, Gen Z frequently feels lonely and alone. Here are some ways you may help:

• Encourage them to join in group activities, organisations, or events where they may meet like-minded people and build important relationships.
• Foster supportive communities by assisting them in locating online or offline communities focusing on common interests, hobbies, or support groups.
• Teach empathy and kindness: To prevent emotions of loneliness, promote acts of kindness, inclusiveness, and empathy both online and offline.

4. Academic and professional pressures:

Gen Z is under enormous pressure to thrive academically and in a competitive work market.

• Encourage them to set reasonable objectives and remind them that their worth is not simply defined by their academic or professional achievements.
• Encourage them to prioritise self-care, leisure activities, and keeping healthy boundaries between job or school and home life.
• Provide direction: To alleviate stress and confusion, provide advice in researching various career pathways, internship possibilities, and options for future study.

“Remember that, while these suggestions can be beneficial, it is critical to recognise that everyone’s healing journey is unique.” “It’s critical to seek professional help from a licenced mental health professional who can provide personalised guidance and support if mental health issues persist or worsen,” Diksha says.

Practice using the “STOP” command 

This is a brilliant strategy. “Stop” means:

• Stop
• Take a step back
• Observe
• Proceed with caution

When emotions take over, you may find yourself acting rashly. You don’t have time to apply your arsenal of skills when you react hastily. Use “STOP” to recover control of the situation if you find yourself on edge about anything or panicking.

Alternatively, you can use the “TIP” abilities

“TIP” down:

• Tipping temperature by splashing cold water on your face;
• Intense aerobic exercise; 
• Paced breathing/paired muscle relaxation

Emphasising that each of these approaches has the impact of immediately modifying your biological response pattern to stress. As a result, your emotional arousal will decrease. These abilities work in the same way as fast-acting drugs do. You’ll be able to handle better anything that comes your way if you ground yourself in the current moment.

Find someone to confide in

Sometimes it takes someone else’s point of view to point out that we’re not handling stress well. That’s why having someone to confide in can be a crucial part of lowering stress, according to experts. finding someone to talk to at work or in your personal life.

Find someone to lean on at work or in your life. They’ll be the first to notice if you’ve gone missing if you’re going to turn on a light, or if your productivity has dropped.

Make use of the daylight hours

Even though it’s freezing outside, stepping outside is beneficial to your mental health.

A decrease in daylight hours might have a detrimental impact on your mood. She suggests getting outside for 30 minutes to help cope with the lack of sunlight.

Make a note of it

Putting pen to paper may be a relaxing and soothing activity. Persons, places, and tasks that have been stressors should be written down somewhere—whether in a notebook or on your computer.

Journal for at least a month and then read it back to assess your happiness level. Once you’ve figured out what your triggers are, talk to your boss or supervisor about it.

Myth: My mind is too active for meditation

Because of the nature of the human mind, it will always be busy. We have 20,000-50,000 thoughts per day on average. Don’t let this discourage you from meditating. Don’t let fear keep you from trying.

Myth: Meditation is not a religious practice

Meditation is an ancient practice that crosses all religious boundaries. Yes, all religions mention some form of meditation in their scriptures, but you don’t have to be religious to meditate.

Myth: If I meditate, I will be able to clear my mind of all thoughts

Meditating does not imply turning off your thoughts or emotions. It is about learning to observe them without bias or attachment. You are simply observing your thoughts as a spectator.

Myth: To meditate, you must sit for long periods of time

Once you’ve decided on a meditation style that works best for you, the duration is irrelevant as long as you stick to it.

Myth: To meditate, you must be in Lotus pose/Padmasana

Any pose is acceptable as long as you are steady and comfortable. You could meditate on the floor, in a chair, or even with some yoga props to help your posture.

Myth: To meditate, I need to go to a yoga studio

Mediation can take place anywhere and at any time. It does not necessitate any specialised equipment or a studio setup. You can meditate wherever you are.

Myth: Napping during mindfulness is common

Meditation is not the same as falling asleep. It is staying alert and aware by staying in the present moment. Sleeping during the process indicates a tired mind and body.

Dr Ramani Durvasula went on to describe the indicators that we are self-gaslighting:

 

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Assuming we’re wrong:

Instead of considering that anything or someone else may also be to blame for a mistake, we always assume we’re wrong. As a result, we wind up being harsh on ourselves and harbouring a great deal of remorse for a long period.

Apologising:

We must accept responsibility for our faults. But even when we are not at blame, we end ourselves apologising just to maintain the peace. This gives us even less confidence in ourselves and practically no trust.

Toxic self-talk:

The way we say to ourselves in our heads accounts for a large portion of the trust and confidence we have in ourselves. When we use adjectives like stupid or dumb on ourselves in our minds, our self-esteem plummets even lower.

Undercutting skills:

When we repeatedly undercut our own abilities in front of others, we lose confidence and abilities in ourselves and others.

Minimising accomplishments:

While diminishing our own accomplishments may seem like humility for a while, it also makes our accomplishments appear little.

We all have periods when we feel completely overwhelmed. Whether it’s work or life not going as planned, or something not going as planned, our emotions might all come rushing together and make us feel like we’re out of control. To conserve our emotional energy, we must learn to simplify things and focus on one task at a time. Sarah Crosby, a therapist, offered some advice.

1. We must learn to moderate our own expectations, both of others and of ourselves. We need to learn to slow down and take things as they come. 
2. The media and the information it contains are immensely significant in our daily life. When we are feeling overwhelmed, we should learn to consume media consciously and allow our minds to settle down.
3. We should also sort through our own ideas and seek to comprehend how and why we feel the way we do.
4. We must also sort through our own thoughts and learn from them to understand how we feel and why we feel like that. 
5. We must learn to emphasise relaxation and sleep and to distinguish between work and rest. 
6. When we are embarrassed about not doing anything correctly, we should not let it impact us; instead, we should use it as an opportunity to be interested and learn something new.
7. Having a pastime and earning money to pursue it is a fantastic approach to relieving stress and learning to slow down.

Trauma can cause changes in the brain

Traumatic stress can create long-term alterations in some brain locations. Traumatic stress affects the amygdala, hippocampus, and prefrontal cortex, often owing to increased cortisol production and norepinephrine response, which is both a hormone and a neurotransmitter that elevates the heart rate. Following catastrophic stress, both cortisol and norepinephrine are quickly released in times of more ordinary everyday stress, prompting the body to react negatively.

The amygdala is located in the temporal lobe’s centre. Its aim is to detect serious dangers and trigger our sympathetic nervous system’s fight-or-flight reaction. It also aids in the storage of new memories regarding threat-related circumstances, allowing us to avoid them in the future. The prefrontal cortex’s job is to manage attention and situational awareness, as well as to assist us make the best judgements in potentially stressful situations. The hippocampus’s function is related to learning and memory. It is malleable and changing, and it may be harmed by a variety of stressors.

Consider PTSD (post-traumatic stress disorder). According to Psychology Today, it might make it difficult to build healthy, happy relationships or to bear the uncertainties and let-downs that come with life. It can also induce unwarranted fears, sleep disruption, anxiety and sadness, and difficulty focusing or concentrating on activities. Our capacity to manage appropriate emotional reactions is repressed, and our fear centre is overactive.

Trauma causes other changes throughout our body

Other ways that these brain alterations might influence our daily lives are that they can make us hypervigilant, short-tempered, and generally agitated. This sort of unjustified, prolonged everyday stress wears on our bodies. It hides in our tendons and joints, creating strain and, on rare occasions, injury. It is harsh on our skin, causes us to age faster, causes us to sleep less, reduces our immune system, and makes us prone to chronic diseases and inflammation.

There are, however, ways to recover, but they need commitment. We must rewire our minds, which is a difficult but doable task. It requires time, effort, and ritualised repetition. It is suggested that a traumatised individual seek professional counselling, although mindfulness practises and breathing exercises may be quite effective—they only demand entire dedication.

Self-love 

 

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Everyone is self-conscious about their bodies, whether it’s flabby arms or a paunch. But Anshula has taught us that we don’t have to be the right weight or size to wear what we want. Respect your body since each one is unique. While she continues to work on toning her arms, she will not wait for the optimal arm size to wear sleeveless garments in order to embrace her physique.

Exercise should be enjoyable

 

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Kapoor feels that a gym membership is not required to live a healthy lifestyle. Exercise is a very subjective concept that can mean various things to different people. Anshula demonstrates that simply grooving to your favourite dance numbers is a kind of exercise, and the goal should be to enjoy your fitness journey rather than view it as a punishment.

Green tea all the way

 

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Anshula concurs that green tea has several health advantages. It not only has anti-inflammatory properties due to the presence of polyphenols, but it also has antioxidant properties. It reduces your risk of heart disease and increases your metabolism, leading to weight reduction. A cup of green tea every day will undoubtedly improve your health.

Make mental health a priority

 

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Anshula Kapoor has always been open about her struggles with mental illness. Taking care of her mental health is also an important component of her fitness quest. It’s quite natural to have self-doubt, low moments, and discomfort. But remember to be nice to yourself, work on your mental health, pick yourself up, and get back to work.

A healthy diet is essential

 

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Anshula Kapoor is a foodie who ensures that her diet is both appetising and nutritious. She eats home-cooked meals like ragi roti and sabzi and makes sure she has enough post-workout snacks to munch on. A nutritious diet is an important aspect of any workout plan, and Kapoor demonstrates how to master it. Work with a nutritionist or a dietitian who is familiar with your body type and habits.