Suicide is preventable; all one needs to do is talk! WORLD MENTAL HEALTH DAY :10 OCT #LETS SAVE LIVES WITH SIMPLE TIPS

"Prioritising prevention of suicide need of the hour"

Suicide is preventable; all one needs to do is talk!

Every 40 seconds, someone takes their life; that is almost 800,000 people a year, around the world. India reports 10.4 suicides per 100,000 people in a year.

The national mental health survey in 2016 conducted by the National Institute of Mental Health and Neurosciences (NIMHANS) revealed that 13.7% of India’s population is suffering from a variety of mental illnesses and 10.6% of them require immediate treatment.

A World Health Organization (WHO) report revealed that the suicide rate in India in 2015 was 15.7/100000, higher than the global average (10.6/100000). This remains a massive unaddressed issue. Suicide is the leading cause of death among those aged between 15 to 29 in India. Apart from suicide, other mental illnesses such as depression are on the rise in India.

International Association for Suicide Prevention (IASP) organizes hundreds of events along with World Health Organisation to raise awareness on suicide prevention in more than 60 countries

The theme set for this year is ‘Creating Hope Through Action’ which seeks to highlight how helping people showing symptoms of distress can lead them on the path of well-being and prevent them from taking the extreme step of ending their life. It aims to highlight that there is always an alternative that can lead to better things in life.

From minor challenges to major crises, stress is part of life. And while you can't always control your circumstances, you can control how you respond to them.

So Get started with these 9 tips for boosting your mental health.
9 SIMPLE WAYS TO COPE UP WITH STRESS:

1. Focus on Breathing

Just focusing on your breath or transforming the way you breathe can make a big variation to your overall stress grade. Breathing techniques can soothe your body and your brain in just a few minutes.

2. Take a Walk

Exercise is an incredible stress reliever that can work in minutes. Taking a walk allows you to enjoy a change of scenery, which can get you into a different frame of mind, and brings the benefits of exercise as adequately.

3. Practice Progressive Muscle Relaxation

Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths.

Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes. 

With practice, you'll learn to recognize tension and tightness in your muscles and you'll be able to relax more easily.

4. Meditate

Meditation brings short-term stress relief as well as lasting stress management benefits.
You might develop a mantra that you repeat in your mind as you take slow deep breaths. Or, you might take a few minutes to practice mindfulness, which involves being in the moment. Simply pay attention to what you see, hear, taste, touch, and smell.

5. Try Guided Imagery

Guided imagery is like taking a short vacation in your mind.1 It can involve imagining yourself being in your "happy place"—maybe picturing yourself sitting on a beach, listening to the waves, smelling the ocean, and feeling the warm sand underneath you.

6. Enjoy Aromatherapy

Aromatherapy has real benefits for stress relief—it can help you to feel energized, more relaxed, or more present in the moment.

7. Eat a Balanced Diet

A poor diet can bring greater reactivity toward stress.11 Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress.

8. Develop a Positive Self-Talk Habit

The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren't helpful. If you're constantly thinking things like, "I don't have time for this," and "I can't stand this," you'll stress yourself out.

9. Practice Yoga

Yoga combines physical movement, meditation, light exercise, and controlled breathing—all of which provide excellent stress relief.

These 9 tips can change your life and may help you to become stress-free in today's life.

जब भी कोई अवसाद से घिरता है तो डॉक्टरों की सलाह पर दवाइयों का सहारा लेता है ताकि उससे निकल सकें। मगर हैरानी की बात यह है कि हमारे किचन में भी कई ऐसी चीजें हैं, जिससे हम अपने डिप्रेशन को पलक झपकते दूर कर सकते हैं और वह दवाइयों से अधिक कारगर भी है।

डेसर्ट और केक : चीनी का प्रयोग अवसाद को दूर करने में किया जाता है। शरीर के शुगर लेवल को ठीक कर नई ऊर्जा देता है। जब भी आप लो फील करें, चीनी से बने पदार्थों का सेवन करें। जूस का एक ग्लास, एक टुकड़ा केक या फिर एक दो चम्मच डेसर्ट को खाकर आप पहले जैसे तरोताजा महसूस कर सकते हैं।

जैम और टोस्ट : कार्बोहाइड्रेट का सेवन अवसाद के मरीजों के लिए लाभकारी होता है। इसलिए ब्रेड में पाए जाने वाले कार्बोहाइड्रेट पर जैम लगाकर खाने से अच्छा महसूस करते हैं। ब्रेड की जगह आप मफिंस, ओट मिल्क भी ले सकते हैं।

अंडे : संडे हो या मंडे रोज खाओ अंडे इस विज्ञापन में कही गई बात सौ फीसदी सही है। अंडे में पाए जाने वाला डीएचए 50 फीसदी अवसाद को ठीक कर सकता है। साथ ही शरीर को निरोगी रखता है।

पालक : पालक में विटामीन-बी के साथ आयरन की प्रचुर मात्रा पाई जाती है। इसलिए लो फील करने पर कम से कम दो कप पालक का सूप पीने से इससे आप उबर सकते हैं।

आयरन युक्त भोजन करें : आयरन युक्त भोजन से शरीर में उर्जा की प्रप्ति होती है। आयरन की सबसे अधिक कमी लड़कियों में होती है इसलिए अकसर वे अवसाद की शिकार हो जाती हैं। इससे बचने के लिए आयरनयुक्त भोजन करना चाहिए, जो आपके आयरन लेवल को ठीक रखने के साथ आपके मूड को भी ठीक करता है।