Excessive social media use has been linked to anxiety & depression due to factors such as cyberbullying, social comparison, & the pressure to constantly present a curated image of oneself. The constant influx of information & notifications can also lead to feelings of overwhelm & a lack of control. Know why SOCIAL MEDIA can cause anxiety & depression: Social comparison: Social media often promotes a culture of comparison, where individuals compare themselves to others’ carefully curated online personas, leading to feelings of inadequacy & low self-esteem. Cyberbullying: Online harassment & bullying can be amplified on social media, leading to feelings of isolation, shame, & anxiety. Fear of missing out (FOMO): Social media can create a sense of pressure to constantly stay connected & up-to-date, leading to anxiety & a fear of missing out on important events or experiences. Information overload: The constant stream of information & notifications on social media can lead to a feeling of being overwhelmed & a lack of control, leading to anxiety. Unrealistic expectations: Social media can create unrealistic expectations for oneself & others, leading to disappointment, frustration, & anxiety. Addiction: Social media addiction can lead to negative impacts on mental health, including depression & anxiety, as individuals may feel a sense of dependency or loss of control over their social media use. Online harassment: Social media platforms can be a breeding ground for online harassment, which can lead to feelings of fear, anxiety, & depression. Cyberstalking: Cyberstalking, which is the use of technology to harass, intimidate, or stalk someone, can also be a source of anxiety & depression for victims. Sleep disruption: Social media use can disrupt sleep patterns, leading to fatigue & irritability, which can exacerbate feelings of depression & anxiety. Social isolation: Social media can create a false sense of connection, leading individuals to spend less time socializing in person, which can lead to feelings of loneliness, depression, & anxiety.
Overcoming Social Anxiety: Unlocking Confidence and Connection Social anxiety is a mental health condition that can significantly impact a person’s quality of life, & therapy can be an effective treatment option. Social anxiety disorder is characterized by intense fear, nervousness, or self-consciousness in social situations, which can interfere with a person’s ability to form & maintain relationships, perform at work or school, & engage in social activities. Cognitive-behavioural therapy (CBT) is often recommended as a first-line treatment for social anxiety disorder. CBT can help individuals with social anxiety to identify & challenge negative thoughts & beliefs that contribute to their anxiety, develop coping strategies to manage their symptoms, & gradually expose themselves to anxiety-provoking situations in a controlled & supportive environment. Other forms of therapy, such as exposure therapy, mindfulness-based therapy, & psychodynamic therapy, may also be helpful for individuals with social anxiety, depending on their specific needs & preferences. It’s important to seek professional help from a licensed mental health provider, such as a therapist or psychologist, if you are experiencing symptoms of social anxiety. A mental health professional can provide a proper diagnosis, create an individualized treatment plan, & support you throughout your journey towards recovery.
Stretches the hips & groin muscles: The pose involves drawing the knees towards the chest while holding onto the outer edges of the feet, which can help stretch the muscles of the hips & groin. Relieves tension & tightness in the lower back: Happy Baby Pose can help release tension & tightness in the lower back, which is especially helpful for people who sit for extended periods or engage in activities that involve repetitive movements. Calms the mind & promotes relaxation: The gentle rocking motion of the pose can have a soothing effect on the nervous system, helping to promote relaxation & reduce stress and anxiety. Helps release stress & anxiety: Happy Baby Pose can be a useful tool for managing stress & anxiety, as the posture helps to release tension & promote relaxation. Promotes better digestion & elimination: The pose can help stimulate the digestive system by massaging the abdominal organs, which can help promote better digestion & elimination. Can alleviate menstrual cramps & discomfort: Happy Baby Pose can help relieve menstrual cramps & discomfort by releasing tension in the hips & lower back. Strengthens the arms & shoulders: Holding onto the outer edges of the feet in Happy Baby Pose can help strengthen the arms & shoulders. Can help improve posture: The pose can help improve posture by stretching the muscles of the lower back & hips, which can help counteract the effects of prolonged sitting or standing. Can aid in better sleep: Practicing Happy Baby Pose before bed can help promote relaxation & improve sleep quality. Can be a gentle & restorative pose for those with injuries or chronic pain: Happy Baby Pose can be a gentle and restorative posture for people with injuries or chronic pain, as it can help release tension & promote relaxation without putting strain on the body. It is important to remember that everyone’s experience & physical abilities are unique, so some of these benefits may be more pronounced for some people than others. As always, it is recommended to practice yoga under the guidance of a qualified teacher to ensure proper alignment & safety.
Effective Ways to Support Mental Health: Boost Well-being and Provide Real Help Supporting people who are suffering from mental health issues can be a challenging task, but there are several things you can do to help them. Listen to their concerns, without judgment or criticism. Let them know that you understand what they are going through and that you are there for them. Educate yourself: Learn about the specific mental health condition they are dealing with. This will help you understand their experiences and how you can best support them. Encourage them to seek professional help from a mental health professional. Offer to help them find a therapist or support group that may be able to help them. Be patient: Recovery from mental health issues can be a slow process, so it’s important to be patient and understanding. Avoid pressuring them to “get better” quickly. Offer practical support, such as helping with household chores, running errands, or preparing meals. Avoid stigmatizing language: Use supportive and respectful language when discussing mental health. Avoid stigmatizing language or phrases that may be hurtful or offensive. Supporting someone with mental health issues can be emotionally taxing. Make sure you take care of yourself, too. Seek support from friends, family, or a mental health professional if needed. Remember, everyone’s experiences with mental health issues are different. The most important thing is to be there for them, listen to them, and offer your support in any way you can.
Improved breathing is one of the many benefits of good posture, particularly an erect or upright posture. When you stand or sit with your back straight and your shoulders relaxed, your lungs can expand more fully, allowing you to take deeper and more efficient breaths. Here are some reasons why good posture can help improve your breathing: Overall, maintaining an upright or erect posture can help improve your breathing & provide numerous other benefits for your physical & mental health. By making a conscious effort to improve your posture, you can support your overall wellbeing & lead a more active and energetic lifestyle.
Stress on Spine- Emotions & Prevention Methods Reason- Methods to prevent or alleviate back pain & other related issues: Remember that each individual’s spine is unique & what works for one person may not work for another. It’s always a good idea to consult with a healthcare professional for personalized advice on how to reduce stress on your spine.
Water: Your Essential Daily Boost for Health and Vitality Staying hydrated is crucial for overall health & well-being. Water makes up a significant portion of the human body & plays a vital role in many bodily functions, such as regulating body temperature, transporting nutrients & oxygen, also removing waste. Most of us fail to stay hydrated, blaming strenuous heavy life schedule; the reality is your body is under pressure, just like a child in the mother’s womb, who wants to come out of the womb post water burst & puts in all the effort to come out into existence. Additionally, it’s important to understand that the body’s need for water is not limited to just physical activity. Even when we are sitting or performing mental tasks, our bodies are constantly losing water through sweat & respiration, so it’s crucial to replenish the fluids regularly throughout the day. Making it a habit to drink water regularly & carrying a water bottle with you can help ensure that you are staying properly hydrated. Here are a few tips to help you stay hydrated even when you don’t feel thirsty: 1) Set reminders on your phone or calendar to remind yourself to drink water at regular intervals, e.g. a reminder every 60th or 90th minute. 2) Incorporating water into your meal routine can help you drink more water without even realizing it. 3) If you don’t like the taste of plain water, try adding slices of lemon, lime, or cucumber to give it some flavour. 4) Carrying a water bottle with you at all times can make it easier to drink water throughout the day. 5) Eat hydrating foods that are high in water content, such as fruits & vegetables, can help you stay hydrated. It’s important to make hydration a priority, as it has a direct impact on your physical and mental well-being. Staying hydrated can help you feel more energetic, improve your cognitive function, & reduce feelings of stress & anxiety. And staying de-hydrated can make you feel like a fish without water. The most important tip for instant hydration is one can immerse in water. This is one of the most amazing exercise one can do; sitting in the pool or swim or walk or do aqua exercises, it’s all about staying in water to get hydrated. When we immerse ourselves in water, our skin can absorb water through our pores, which can stimulate the bladder & give the sensation to urinate. Soaking in a bath or swimming can be a relaxing, enjoyable activity & effective therapy for your body to get hydrated. It’s important to listen to your body & drink enough water to keep yourself properly hydrated; as even mild dehydration can lead to symptoms like fatigue, headache, & decreased cognitive function.
Training for a full marathon requires both physical and mental preparation. Physically, it is important to build up your endurance through regular cardio & strength training. This can include exercises to improve your core & leg strength. It is also important to follow a consistent training schedule, gradually increasing the distance & intensity of your runs as you get closer to the marathon. Mentally, it is important to stay motivated & focused during your training. This can include setting goals, creating a training plan, & finding a support system. It is also important to stay positive & not get discouraged if you have a bad run or experience an injury. Focus importantly on proper nutrition & hydration leading up to the marathon. This can include eating a balanced diet that is high in carbohydrates, fats & protein; & drinking enough water to stay properly hydrated. Proper hydration is important during training to maintain performance & prevent dehydration. It is recommended to drink water on a schedule, rather than waiting until you feel thirsty, as thirst is a sign that your body is already dehydrated. It is also helpful to have an estimate of how much water you will need based on factors such as the duration & intensity of your targeted goal, alongside the temperature & humidity of your environment. Good nutrition, adequate rest, stretching, strengthening exercises & proper breathing techniques can improve overall body mechanics resulting in greater efficiency. Yes, it is important to practice consistent nutrition habits during training & race day. This includes maintaining a balanced diet, staying hydrated, & consuming appropriate amounts of carbohydrates, proteins, & other nutrients. Carb loading should be practiced during training to ensure that the body is able to properly utilize the extra carbs on race day. It is not advisable to make sudden changes to your diet in the days leading up to a race, as this can lead to stomach problems & other issues which can slow you down. When proper nutrition is not practiced during training, it can cause digestion stress during the race week & on race day. This is because the body may not be accustomed to the type of food consumed, leading to potential issues such as discomfort, cramping, & other symptoms. However, if proper nutrition is practiced during training, the body is more likely to handle the food consumed during the race helping the race to be a successful one. It is common for runners to train for & run a maximum distance of 28 to 35 km as their longest distance during training before attempting to run a marathon (42 km). However, every runner’s experience & training can vary, so the struggle may begin between 25 to 35 depending on the longest distance covered in training. The statement suggests that an individual has the intention to run a 42km race, but if the body has not undergone the same in training, the mind may not be prepared for the physical demands of the race, leading to failure or difficulty completing it. A balance of both physical & mental training is essential for achieving success. Train your mind & the body follows.
Possible reasons why one might fail to complete a full marathon would include physical exhaustion, dehydration, injury, lack of training, poor nutrition, or simply not having the mental fortitude to push through to the end. Additionally, environmental factors such as extreme heat or cold, or even a sudden change in the terrain can contribute to a runner’s inability to finish the race. Dehydration is a common problem for marathon runners & Poor nutrition is a detrimental effect. The body loses fluids through sweat during the run & poor nutrition can also lead to an inadequate energy supply, which can result decrease in performance. This can lead to fatigue, dehydration, muscle cramps, heat exhaustion & other symptoms. To prevent dehydration, runners should drink plenty of fluids before, during & after the race. This can include water, natural drinks, sports drinks, electrolyte drinks or other beverages. Furthermore, lack of nutrition can lead to an increased risk of injury due to an inability to properly recover from the stress of the marathon. To ensure optimal performance, it is important to ensure that you are consuming a balanced diet with adequate amounts of carbohydrates, fats & proteins. Additionally, it is important to stay hydrated throughout the race & to consume electrolytes to help maintain proper hydration. Lastly, it is important to fuel your body with the right nutrients before, during & after the marathon to maximize performance & reduce the risk of injury. It is important to take the time to properly train & prepare for a marathon. This includes building up your endurance & strength, learning proper running form & technique; & understanding how to fuel & hydrate your body during the race. It is also important to listen to your body & take rest days when needed. Hence one should practise race hydration during training days, be short or long runs. Also one should ensure good nutrition strategy throughout the training months, to stay adequately stored with required carbs & fats for regular fuelling of the body & protein for constant muscle recovery. The biggest reason of failure is when one has not practised hydration & nutrition during the training days; & on the race day just begin with nutrition & hydration loading before the race & during the race respectively. Remember, when you treat your body with something new for the first time, there will be a reaction of the body to accept or reject the same; & you don’t want this reaction to be an experience of your race day. Implementing hydration & nutrition directly on the race is one of the big reasons for failure to finish the full marathon. Hence it is important to train with proper race hydration & nutrition before race day, nutrition on the race day & after the race for a satisfying result.
