Mindfulness

June 5, 2016 By Suruchi Saini

How Music Affects the Brain – Part 1

The Emotional Benefits

“The Universal Language – Music”. Everyone (human beings; animals; plants) enjoys some form of music! Some of us might have forgotten this due to stress or busy lifestyle but we know when our favorite music plays, it changes our chemistry and affect our mood. So let’s give ourselves this permission to enjoy it for at least 15 minutes/day. Its meditational and uplifting!

Numerous studies have touted the myriad benefits of listening to music, an activity among few others that stimulates every known part of the brain. From boosting creativity to increasing exercise performance, music can be helpful in many ways.

Not all music is created equally, though, and if it’s too loud or jarring, it can be harmful. However, listening to—or better yet, playing—most music, at a moderate volume, is a great way to enhance your mental, emotional, and physical well-being.

So what are some of the reasons it’s good to turn on the radio, pop in your headphones, or hit ‘play’ on your iTunes list?

In the first post of this three-part series on how music affects the brain, we’ll look at its emotional benefits.

Listening to music lights up the brain’s limbic system, which is associated with emotions. Therefore, it can—and does—greatly affect us on an emotional level.

Note the Chemical Change

It has been documented that listening to music increases the “feel-good” chemical dopamine, which is part of the pleasure-reward system.

In addition, hearing live music or playing music with others activates the production of oxytocin, which is the brain chemical that helps us form personal bonds. Some evidence suggests that a boost in oxytocin created from listening to music can result in a person being more generous and trustworthy.

Moreover, listening to and playing music often lowers the stress hormone cortisol. Slow, quiet, classical music is most proven to minimize stress on people of all ages, even infants.

Music is a Mood Enhancer

Many studies have documented that listening to music can not only reduce negative emotions, it can actually instill feelings of positivity. Upbeat, cheerful songs in particular seem to most effectively induce optimistic outlooks.

People all over the world can attest to music’s ability to lift their spirits, and modern research backs that up. The psychotherapeutic benefits are now well-substantiated, which means music can indeed help “heal the soul”.

Is Sad Music Helpful?

A recent study showed that participants were able to identify a neutral face as happy or sad based on the type of music they had just listened to. The ability to hear sad music and then consider someone to be sad can lead to listeners being more empathetic towards others.

Also, while it may seem counter-intuitive, listening to sad music can be cathartic. Somber songs can help people who are going through rough times get in touch with their emotions, which is a vital step in the healing process.

Music is more than a mere art—it’s a beneficial tool for our emotional health. To reap the most rewards for your emotional state, err on the side of bright, lively songs or slow, peaceful tunes rather than anything too raucous.

In the next post, we’ll look at how music affects us on a mental level.

May 7, 2016 By Suruchi Saini

Depression among Women

Colors Wish everyone a very Happy Mother’s day!! Let’s take an opportunity to honor our mothers, grandmothers; God mothers; aunts or any women who ever cared for us so far in this journey. For me, besides my mother and grandmother there are many – my aunts; my cousins; my friends; my neighbors; and my favorite teachers! I feel there are motherly qualities in every woman irrespective of her age. Let’s celebrate those qualities this weekend!!

In continuation with my last post on “Depression among men“, today I am sharing my post on “Depression among women”. Here I go –

According to the Mayo Clinic, depression is “a mood disorder that causes a persistent feeling of sadness and loss of interest”. It’s more than a series of a few bad days, and it’s more than experiencing life’s normal bumps and potholes. The latest studies are also calling it an inflammatory disease.

Depression, also known as major depressive order or clinical depression, impacts one’s feelings, thoughts, and actions, and an array of emotional and physical problems can stem from the disorder. It’s a serious condition that often needs to be addressed by a professional who may offer various treatment options and recovery plans, including medication use, lifestyle changes, or psychotherapy—also referred to as talk therapy or, simply, counseling.

By the Numbers

Although it is difficult to track the precise occurrence of a disorder that so many people do not admit to having—primarily due to the stigma that’s often attached to a mental illness of any kind—WebMD cites that an estimated 15 million Americans suffer from depression each year. While it affects people of all races, ages, sexes, and socioeconomic backgrounds, the National Alliance on Mental Illness (NAMI) reports that women are 50 to 70 percent more likely than men to experience depression, and at least 25 percent of women will experience depression at least once in their lives.

Why are More Women Affected?

Any number of factors may contribute to depression in women, but the most common are:

Genetics: Depression can be passed down from generation to generation through DNA, and since more women historically have suffered from depression, it presently affects more women.
Hormones: Women experience changes to their hormonal balances based on standard life cycle events such as starting menstruation, getting pregnant, giving birth, and transitioning into menopause, and the changes in estrogen and progesterone can alter brain chemicals like the mood-controlling serotonin.
Stress: Dealing with the death of a close friend or family member, or with the aftermath of a failed relationship, can wreak havoc on a woman’s happiness, self-esteem, or self-worth, often resulting in depression.
Thyroid malfunctioning: Due to Thyroid malfunction, women can suffer with mood swings which can affect their ability to socialize or have healthy relationships, can lead to Depression.

The Faces of Depression in Women

The types of depression that commonly affect more women than men are:

Premenstrual dysphoric disorder (PMDD): A small percentage of women deal with such strong PMS symptoms—bloating, irritability, breast tenderness, etc.—that they become unable to focus on their jobs, families, school work, relationships, or other important aspects of their lives.
Postpartum depression: After giving birth, some women feel overwhelming anxiety, exhaustion, and sadness, often to the point of being unable to properly care for their newborn babies.
Perimenopausal depression: Women transitioning out of menopause typically experience hot flashes, insomnia and forgetfulness. Coupled with a decrease in estrogen as well as the sadness as children grow up and move out of the house, depression during this period which can last from a few months to a few years, is not uncommon.
Seasonal affective disorder (SAD): During the darker winter months, some women withdraw from social groups, put on weight, and sleep excessively, and then return to their “normal”, depression-free selves in the spring.

Depression affects everyone differently, and NAMI states that “women are more likely than men to experience pronounced feelings of guilt, oversleep, and overeat”.

Regardless of why a woman may be dealing with depression, or what her symptoms may be, it’s important for her, and for her close family members, to understand that it’s a serious condition that needs to be taken care of before it gets worse.

Medicine comes very handy, especially in the initial stages. However, it has to be combined with self-care and coping skills. Check my recent posts on Self Care.

April 24, 2016 By Suruchi Saini

Depression Among Men

Spring Depression is one of the most prevalent mental disorders in the US, and it affects a large number of people regardless of their sex, ethnicity, religious beliefs, or socioeconomic status. Although the reasons people become depressed vary, research shows that the illness can be triggered by genes, hormonal changes, and environmental factors. Unhealthy microbiome plays significant role in having Depression symptoms and if it goes untreated, it can lead to fully blown Depression.

While more women than men suffer from depression, and it used to be thought of as a “woman’s disease”, it still disrupts the lives of roughly six million men each year. Unfortunately, men who are clinically depressed do not tend to admit to having a problem and therefore do not often seek treatment.

Why Are Men Underdiagnosed?

Much of society sees depression as a sign of weakness, a highly emotional issue, or a problem that can be fixed with ease and by choice. More so than women, men are inclined to deny that they are suffering from depression because they are “supposed to be strong”.

Furthermore, men often have difficulty accepting that depression is a serious mental illness and that it extends beyond merely feeling sad.

Finally, the symptoms of depression usually present differently in men than they do in women. Feeling emotional, which is largely evident in women with depression, is not seen as much in depressed men. Not knowing that there are other associated signs results in men not knowing they have depression.

What are the Symptoms of Male Depression?

Unlike women, men who are depressed are not very likely to acknowledge feelings of hopelessness, despair, and self-loathing. Instead, the common complaints among depressed men are:

Headaches
Digestive problems
Fatigue
Irritability

How do Men Deal with Depression?

The way in which men deal with depression differs from that of women. Men tend to seek distraction from their problems by using coping mechanisms. Some may be perceived as healthy, such as spending more time at work or on sports, whereas others such as drinking to excess, abusing drugs, and engaging in reckless behavior are decidedly unhealthy.

Such actions, coupled with the denial of having a mental illness as well as the subsequent decision to get treatment, can have dire consequences. According to the National Alliance on Mental Illness (NAMI), men in the US are roughly four times more likely than women to complete suicide. Although women attempt suicide more often, men generally show fewer warning signs, act more quickly on suicidal thoughts, and use more lethal methods. The Center for Disease Control (CDC) finds that about 75 percent of suicides committed in the US are by men.

How Men with Depression Can Be Helped

To help men learn to identify and treat depression, it’s essential to understand not only why they suffer from it in the first place but also being mindful of the fact that society in general places high expectations on them to not discuss such problems—or even admit their issues to themselves. So what we can do?

To begin with, let’s create an atmosphere of understanding and ease in our homes and schools where boys feel equally comfortable in expressing themselves and their emotions; where they are not given a role of a man of the family at a young age; not told why are they getting emotional like girls; and most importantly where they understand that emotions are part of being human, and has nothing to do with any gender.

Also, to remind them that they can participate in few counseling sessions with their counselor to explore; brainstorm or learn coping skills regarding their situation and take steps to get better. This simple step can help them to continue to achieve their goals and be content in their lives with efficiency.

And of course you can go skim through my Self Care posts to get some ideas to begin with.

Is it doable? Absolutely!

April 3, 2016 By Suruchi Saini

~ Self-Care, a must investment – Part III ~

Meditation & Stress Management Workshop at Cardio Metabolic Institute, Somerset, NJ

In the previous two posts, we’ve looked at why self-care is a vital aspect of a healthy, fulfilling life, and twenty simple ways to practice it on a daily basis.

Taking time to care for our self allows you to be most effective in caring for others. It gives us energy, high self-esteem and good self-confidence. Self-care leads to self-love, and it’s important to have compassion for our self before trying to have love for others.

Although a lot of us are mired with responsibilities—raising children, fulfilling family obligations, and satisfying work commitments—we must remember to look after ourselves. When we are sound in body and mind, we can better take on nearly anything.

It can be difficult to even consider taking a walk through the neighborhood or having a soak in the bath when your children need you, your family is beckoning, or your job wants to consume all of your time, but it’s important to take time for yourself. It is not selfish, it’s self-love.

Our needs are important, and people we care about need to understand that. Looking after of our self-conveys to others that we value our self, and in turn, that we value others.

To conclude the series on self-care, what follows are the last ten of thirty tips for practicing self-care:

Learn mindfulness. Find a spiritual practice that centers you and helps you feel calm.
If there’s nothing around that makes you laugh organically, forcing yourself to laugh will almost always result in genuine laughter, especially if you do it in front of a friend. I love watching cartoon show, comedy central, puppy/kitten or baby videos every now & then.
Teach someone a skill. Pass on your knowledge to your child, a student, a friend, a family member, or a colleague. Research shows that when we help someone, both sides benefit.
Use a soothing product. Slather any non comedogenic lotion on your skin, infuse a deep-clean treatment into your hair, or apply cream to your dry hands and your cracked feet. My all-time favorite grandma’s suggestion- dab organic milk with cotton ball on your face, let it dry for 10 minutes and simply wash it with plain water. The skin cleanses deeply and becomes baby soft!
Indulge in something sweet. It’s okay to treat yourself to dessert every now and then, as long as you practice moderation. Also, every few months detox your body.
Get a massage. A professional masseuse can work wonders for your stiff neck, your sore back, or your tense shoulders, which can in turn put your mind more at ease.
Dance/Sing. Put on your favorite tunes and bust a move with or without anyone. The endorphins and blood pumping throughout your body will energize and revitalize you.
Comfort your body. Peruse your closet for something soft, made of natural fiber like cotton, warm, or cool; slip it on and relax.
Take a trip. Even if you lack time/funds for an overseas adventure or a short hop to another state, you can spend a few days exploring new areas of your local surroundings.
Do whatever makes you happy. As long as your greatest joy does not harm you or anyone, do it as fervently and as often as you can.

Self-care is about listening to your needs and desires and then acting on them. It’s about being honest with yourself and knowing yourself. It’s about asking others to acknowledge your dreams, your goals, and your wishes. When you work on taking care of yourself, you can be a better parent, spouse, boss, employee, and friend.

Today, I feel not taking care of our self is not an option!!

March 20, 2016 By Suruchi Saini

~ Self-Care, a must investment – Part II ~

Meditation Workshop — Meditation & Stress Management Workshop at Cardio Metabolic Institute, Somerset, NJ

As we discussed in the last post, self-care is incredibly important for mental, emotional, and physical health. Neglecting our well-being can negatively impact the well-being of those around us like our friends, our family members, and our colleagues. While some people might claim that practicing self-care is narcissistic but now we know that benefitting our own state benefits others.

If you’ve ever flown in an airplane, you’ve likely heard the pre-flight announcement that says, in so many words, “In case of an emergency, an air mask will fall down from the compartment above you. Please adjust your own mask first before attending to the needs of your children or seatmates.”

Your children may not be able to figure out their air masks, and if you attempt to help them before your own is in place, you might pass out before you get theirs on. If, however, you calmly secure your own mask first, you will then be conscious and able to assist your children with theirs.

If we are coming apart at the seams mentally and emotionally, we will not be best able to help those whom we love and care about. Showing ourselves love will allow us to show others love, and it will set a good example for our children, who learn a great deal from us and tend to copy our behaviors.

In general, adding self-care habits to your life should not cause you financial hardship, and the next ten suggestions for ways to incorporate self-help into your normal routine are mostly free, although some may require a small amount of money:

When we exercise we release, Serotonin and Dopamine they play a big part in our overall happiness. Engage in a physical activity of your choice—Hatha Yoga, walking, running, swimming, bicycling, Zumba etc.—and put in a solid effort so that your heart rate is elevated and you maybe even start sweating.
Take a class. Think of something that interests you that you don’t normally do, it’ll increase your brain plasticity —learning new language, painting, gardening, cooking, basket weaving, pet agility, etc.—and learn how to do it better.
Help someone. Lend a hand to the woman crossing the street, go shopping for your elderly neighbor, or volunteer at a non-profit organization. By helping someone your Endorphin and Oxytocin levels will increase.
Soak in the bath. Fill your tub with hot water, add in scented bubbles, and relax until your fingers and toes start to become prunes. Water hydrates our skin and is very relaxing.
Pet a dog or a cat. Give love and caresses to a friendly animal, especially if it’s one from your local animal shelter.
Cook for fun. Find a recipe you’ve been wanting to try, and put time and care into making it rather than simply throwing something together in a rush.
Meet a friend. Invite one of your positive, funny pals over for wine and cheese, tea and crackers, or coffee and pastries.
Watch a movie. Check out the latest feel-good flick on Netflix or Hulu, and get lost in an uplifting story for a couple of hours. For me true stories do the trick.
Look at a beautiful photo. Let your eyes linger on a professional photograph or one you took that makes you smile. It helps the brain to relive the happy memories.
Play a game. Go back to the chess board, deal a round of poker for you and your friends, try Solitaire on your computer, or join the kids for an evening of Monopoly.

The third and final post in The Importance of Self-Care series will provide you with ten more ways to add self-care habits to your life, including the easiest one of all, and one anyone can do virtually anywhere, any time.