Chai Time Ruminations

The Global Wellness Institute defines mental wellness as an active process of building resilience, growing, and flourishing, encompassing thinking, feeling, connecting, and functioning.

Practicing wellness is not a one-time activity; It includes activities and the little things we do in the moment to feel better that in turn helps us function and complete the task at hand.

Here are a few practical tips you can explore to see if they help your mental health, a few practical tips to include in your day-to-day life or to bank on to help feel better in times of overwhelm.

• Physical Movement

A few simple activities like a brisk walk, stretching, swaying or a small dance routine, or even a simple act of standing on your toes for a few seconds can bring a small change in your mental health. Movement is often noted to release neurotransmitters like endorphins, serotonin, and dopamine, which positively bring in a good change in the mood. Hence, it is often recommended to exercise or practice asanas.

Think of 1-2 movement-based activities you can do for a minute in between the moments you notice some form of overwhelm picking in.

• Breathework

Some form of being mindful of your breath, simply even noticing your breath (the sensation of your breath, its rhythm,  how your chest or stomach moves) can significantly impact your overall health. Variations of breathwork may help regulate your nervous system and thereby bring in a better overall mental health. Mindful breathing,  4-7-8, or the box breathing, can help to feel to induce feeling of relaxation and calmness.

• Notice and Reframe Your Thoughts

Your thoughts can be very powerful. The ABCs of psychology highlight this: Affect, Behavior, and Cognition. What you think can directly impact how you feel and what you do. 

For example, if you think, “I am a failure,” you might feel sad and dejected, which could lead to behaviours like isolating yourself or becoming irritable.

That’s why being mindful of your thoughts is so important. You can focus on reframing negative thoughts. For instance, instead of thinking, “I either pass or I fail,” you can reframe it as, “Even though I didn’t succeed this time, I learned new skills that will help me in the future.”

Developing a growth mindset i.e. seeing challenges as opportunities to improve or explore new skills, learn and grow, can help develop a resilient mindset and in turn modulate unpleasant feelings and behaviours.

• Emotional Regulation

Notice how you feel: uneasy, sad, angry, or uncertain. In those moments, what can you do?

1. It’s okay to cry. When you feel overwhelmed, crying can be a powerful tool for catharsis. Give yourself a moment to feel what you’re feeling, and then let it all out. It’s a natural way to release stored emotions.
2. Tune into your social support: Talk to someone you trust, whether it’s a friend, a family member, a mentor, or even a pet. Sometimes, talking to a plant can even help you release stored emotions and thoughts.
3. Journaling: This is another powerful tool. Write whatever you feel, completely unfiltered. The goal is simply to release what is stored up inside you in a safe way. Often journaling can provide insight into what could be causing you to feel the way you do while also helping you word it out.
4. Listen to music: Listening to something calming or upbeat can be a powerful way to regulate your emotions. Consider creating two playlists: one with upbeat music for when you feel low and need a boost, and another with calming, slow music for when you feel anxious or overly energetic.
5. Explore your creative side: Some people find that doing artwork, engaging in creative hobbies, or exploring new interests is very helpful.

• Coping with Rumination

If you find yourself ruminating i.e. you are stuck or keep thinking on unhealthy negative thoughts that make you feel miserable or dejected, it can help to create a list of positive things to think on, to shift your focus. This can help you regain control of your thoughts. For example, make a list of five helpful things you can think about when unhealthy thoughts appear, such as a small achievement, a happy memory, or a past celebration. 

Distracting yourself with grounding techniques may help to get yourself to the present. You can read more on grounding techniques here-Grounding.

• Engaging in spiritual practice

For some, tapping into aspects of spirituality can be a powerful source of comfort and strength. Whether you’re connecting through a prayer, a chant, reading a few verses from a religious text, or simply exploring the meaning and purpose of life, these practices can be grounding. Activities like mindfulness, meditation, or connecting with nature can also provide a sense of peace and a moment for reflection. Banking on your spiritual beliefs can help you feel more centered and less alone, especially during difficult times.

NOTE- The above tips are just a few practical tips you can explore to see what works best for you. The goal is to find resources that can help mediate unpleasant thoughts and feelings so you can function better in the moment.

It is important to remember that these tools are not a replacement for professional help. If you are experiencing severe signs of distress or overwhelm, it is necessary to seek support from a mental health professional. Seeking timely support can help identify any long-term patterns or causes of distress and offer you support with counseling, psychotherapy, or medication that can aid in improving your mental health, prevent its further deterioration, and help you manage your well-being effectively.