Health

Tips to deal with pandemic anxiety

With the second wave barely behind us, we once again find ourselves adrift in the uncertainty COVID-19 has brought upon us for over a year now ARUSHI DUSAJ speaks to psychologists across the country on how to make oneself feel better during the pandemic.

With the pandemic almost bringing our lives to a standstill, mental health has become increasingly important to consider. Here are some tips shared by mental health professionals to help you sail through these difficult times. Do note: anxiety, and other aspects of mental health, should be worked upon with the advice of a professional.

This time is not about productivity, it’s about survival!

Ishant, Clinical Psychologist, Bengaluru

“Remember that this time is not about productivity, it’s about survival. Comparing yourself to other people will make you anxious. Engaging in meaningful activity is important but that’s not the only goal. Accepting your emotions in such difficult times is important, as fighting with them will only bring more harm. Sharing your worries with people is very helpful as it makes you feel good. Keep in touch with your friends and family as it will give you a sense of belonging. Fun activities like board games, drawing, or painting, will help you distract yourself from the

negative emotions in your mind. Physical wellbeing is equally important – having a balanced diet, drinking enough water, and doing a little bit of exercise will surely help. Keep yourself off from social media for a while to prevent anxiety.”

Get a social media detox

Ayman Ali Khan, Psychologist, Hyderabad

“It depends from person to person on the ways to cope with anxiety. I would recommend going to a professional to get help but following these tips could be an added relief. Take care of your health, and make sure you are eating well in terms of greens and exercise. Get a social media detox – stay away from the news to keep away from negative information. Meditation would help during such times. Involving yourself in your neighbourhood in terms of helping someone will help in finding a purpose. Just make sure you are kind to yourself; survival is the main goal at this point.”

Rituals can help in boosting self-esteem

Ritika Matta, Counselling Psychologist, Hyderabad

“Cultivating rituals can be small acts of self-care. They don’t have to be elaborate; just simple ways to take care and cope with anxiety surrounding the pandemic. Rituals can help in boosting self-esteem and can be a great source of accomplishment. Family time, a self-care routine, and a play routine can feel particularly rewarding. The anxiety surrounding the pandemic translates to fear of the unknown. Hence, we need to create as much structure in a day as possible which will give us a feeling of being in control. This can include simple tasks such as a sleep-wake routine, exercise, meal planning etc.”

Take it easy sometimes

Divija Bhasin, Counselling Psychologist, Delhi

“Try to ease yourself. If you aren’t able to be productive, it’s okay and normal. Take a day off if you can. It is a pandemic and you are allowed to take it easy sometimes. Avoid talking about the pandemic as it can increase worry and won’t solve anything. Feeling overwhelmed is normal; calm yourself down by holding a piece of ice in your hand. This is a grounding technique. Use self-soothing activities if you feel really low – watching a nice video can make you feel good. Talking about your worries really helps, so don’t keep your feelings to yourself as it makes things worse. Remember, you’re not alone in this.”

If you find yourself or anyone near you in need of help, do reach out to the appropriate sources. Even though the pandemic makes us feel alone and cut off, we are all in this together. Let others support you just as you support them. Be kind to yourself!

August 18, 2021

COVID-19, pandemic anxiety

Wedding Wellness with Luke Coutinho: Starting the Journey

Luke Coutinho, India’s leading Integrative Lifestyle Expert, believes that true wedding prep goes far beyond fitting into an outfit or chasing picture-perfect looks. For him, it’s about building strength, balance, and inner calm that lasts well beyond the wedding day. Here, he shares his holistic wellness guide for brides and grooms stepping into this new chapter. From a holistic health perspective, how early should brides and grooms start preparing their bodies for the wedding? I’ve always believed that wedding prep should start with the inside. If we’re talking about sustainable energy, balanced hormones, strong immunity, or calm emotional states it’s not a 15-day crash course. It’s a rhythm you build. Ideally, I encourage couples to begin six to 12 months in advance. That gives us space to work on the deeper layers like gut repair, sleep cycles, metabolic health, and emotional resilience. Even three months can make a real difference if done right. But more than timelines, I believe in intention. Whether you start 12 months or six weeks before, ask yourself: Am I just trying to look good for a day, or do I want to feel well through all the days that follow? How can couples set wellness goals that go beyond just looking good in wedding photos?It’s easy to get caught up in aesthetics wanting to fit into a certain outfit or chase a number on the scale. But real wellness is about how you feel your energy, your digestion, your mood, your ability to stay calm amidst the chaos. I always tell couples: Don’t make the goal about shrinking your body. Make it about strengthening your health, supporting your hormones, and building the emotional resilience to actually enjoy your wedding. When you feel good inside, it shows up outside on your skin, in your eyes, and

Health

Eating Right, Feeling Bright: How to Stay Healthy and Happy This Festive Season

As the festive season arrives, it’s easy to get swept up in the celebration and sometimes, overdo it. Between rich sweets, back-to-back parties, and emotional highs (and lows), maintaining your health both physical and emotional can become challenging. SINDURI VUPPALA speaks to two experts Dietician Vidhi Chawla, Founder of FISICO Diet & Aesthetic Clinic, and Rajvir Kohar, a seasoned Mental Health Clinician to bring you a guide on how to eat mindfully and feel emotionally balanced this season. “It’s okay not to feel festive. Honour your emotions.” – Mental Health Clinician Rajvir Kohar While cultural celebrations and holidays offer opportunities for connections and joy, they also come with increased expectations and responsibilities. Research indicates that mental health symptoms such as stress, anxiety, disrupted sleep, and emotional eating often rise during the festive season. Many individuals experience heightened stress around the holidays, primarily due to factors such as financial strain, time pressures, and family dynamics. Financial challenges can be particularly overwhelming, as people feel the burden of purchasing gifts, hosting gatherings, and keeping up with social expectations. For individuals already managing financial constraints, these demands can deepen feelings of inadequacy or guilt. Additionally, the festive season can bring emotional pain for those grieving the loss of a loved one. Others may experience a profound sense of loneliness, especially if they lack close family or social networks, making the celebratory atmosphere feel isolating rather than inclusive. Common mental health symptoms during this period include disturbed sleep, changes in appetite (either overeating or under-eating), increased irritability, fatigue, and social withdrawal. While these feelings are common, they often go unnoticed amidst societal expectations to “stay cheerful.” Despite these challenges, it is possible to approach the festive season with mindfulness and care. By adopting practical strategies, you can protect your mental health and still engage

Health

Managing Psychological Stress in Marriage in India

Marriage, while often seen as a sacred bond in India, is also a complex partnership that involves emotional investment, societal expectations, and continuous adaptation. In the Indian context, marriage isn’t just a union between two individuals it’s often a confluence of families, traditions, and social norms. While love and companionship are central, psychological stress can quietly build over time due to unmet expectations, communication gaps, external pressures, and the lack of personal space. Managing this stress effectively is crucial for a healthy and fulfilling marital life. Understanding the Sources of Stress Recognizing the Signs of Stress Psychological stress in marriage often doesn’t manifest dramatically. Instead, it appears in small, persistent ways: If left unaddressed, this stress can escalate into anxiety disorders, depression, or even marital breakdown. Strategies to Manage Marital Stress 1. Open, Non-Judgmental Communication The cornerstone of any successful marriage is healthy communication. Couples must learn to express themselves openly, without fear of being judged. Schedule “talk time” to share your thoughts, concerns, or even simple day-to-day feelings. Use “I feel” statements rather than blame-focused language to prevent defensiveness. 2. Set Realistic Expectations Bollywood and societal portrayals of “perfect marriages” create unrealistic standards. Accept that no marriage is without flaws. Understand each other’s limitations and strengths, and be willing to compromise without losing your core identity. 3. Establish Boundaries with Extended Family While respecting elders and family traditions is important, couples must create healthy boundaries. This includes making joint decisions independently, especially on matters like finances, parenting, or living arrangements. A united front reduces external interference and strengthens the couple’s bond. 4. Seek Professional Help Therapy is still stigmatized in parts of India, but counseling individuals or couples can be transformative. A trained therapist helps you identify patterns, improve communication, and resolve conflicts constructively. Many Indian metro cities and

Health

Why Soaking Rice Reduces Glucose: Science, Steps, and Stats

Rice is a staple food for millions across the globe, but it’s also often blamed for raising blood sugar levels—especially white rice due to its high glycemic index (GI). However, a simple, age-old practice can help: soaking rice before cooking. This traditional method doesn’t just make rice softer and faster to cook—it also offers a science-backed way to reduce its glucose content and make it healthier. Hashtag Magazines gives you a lowdown… The Science Behind Soaking Rice When you soak rice, several things happen: Supporting Research and Statistics A study published in Food Chemistry (2015) found: Another study from The American Journal of Clinical Nutrition noted: A 2022 clinical trial in India showed: How to Soak Rice to Lower Glucose Step-by-Step Method: Glycemic Index Reduction – Before & After Soaking Type of Rice GI (Unsoaked) GI (After Soaking) White rice 72 60–65 Brown rice 68 55–60 Basmati rice 58 45–50 Red rice 55 40–48 Additional Tips to Reduce Sugar Spike from Rice Why This Matters for Diabetics and Health-Conscious Eaters Blood sugar spikes can lead to fatigue, weight gain, insulin resistance, and long-term complications like diabetes or heart disease. Making simple changes like soaking rice helps: Conclusion Soaking rice is a simple, no-cost step with massive health benefits. Whether you’re managing diabetes, watching your weight, or just aiming for better gut health, soaking rice before cooking can significantly lower its glucose impact. It’s one of the best-kept secrets in Indian kitchens, now backed by science.