Tag: mental health

Post: 5 interesting physical changes that happen in your brain during meditation.

by drjurisharma, posted in healing, health, mental health, wellness

I do practise everyday my daily routine meditation for around 20 to 30 mins. I do it every day as a part of my yoga routine. Being a medical professional, I always had the inquisitiveness to know behind the science for meditating.
Many types of research and studies have been going around behind the science and physiological changes that happen during meditation. Since there are too many studies and too much research floating around in various media, it is very confusing sometimes. By now, all of us know that meditation benefits us to be more focus, reduced stress, mindful, calmer and compassionate.

But I would like to highlight more on the actual physical changes that can happen to the brain on regularly meditating based on scientific studies. Meditation by any religious, traditional and yoga form mainly follow two methods of focusing.

Single focus method: In this method, you have to focus on a particular thing, maybe your breathing, or the area between your eyebrows (the pineal gland) or maybe the physical sensation around your body. When you wander, you bring your focus back to the particular thing that you are focusing on.

Open focus method: In this method, when you close your eyes, you don’t focus on a particular thing. You keep your focus open on the dark, wide-open space around you. Whatever thoughts, come your way, you are aware of them and let them go without focusing on them.

What happens to your brain when you do meditation daily for 20mins to an hour for 8 to 10 weeks? Physical changes have been reported in the limbic brain based on various researches.

Amygdala: This is a part of the limbic brain which is responsible for most of your emotional stimuli mainly fight or flight response. This area is responsible for stress, fear, anger, violence, pain and so on. Meditation causes to shrink the amygdala, making it smaller than it’s the usual size. Therefore, due to these physical changes, your response to these emotions of stress, fear, anger is reduced considerably and you become calmer.

Pons: This is a part of the brain stem which is mainly responsible for processing all sensory inputs, and vital activities like sleep, respiration, swallowing, facial expression. Meditation has helped to strengthen the pons, thereby improving all its vital functions.

Posterior cingulate: This part of the brain is responsible for “understanding self” and controlling the wandering thoughts. When you process any kind of information, this part of the brain is responsible for the relevance of self and the degree of subjectivity. Meditation helps to strengthen this part of the brain which in turn helps you to take a more wider approach to issues, and be more considerate towards self. It helps you to be non-judgemental and not take things personally. Precuneus is also part of the limbic cortex which helps in self-relevance. It is responsible for happiness state. Meditation helps strengthen this area too.

Left Hippocampus: This part of the brain is for long term memory and cognition. Meditation helps to increase the volume, the grey matter in this area. So your memory and cognitive abilities start improving.

Temporo Parietal Junction: This part of the brain is responsible to help you understand perspective to any issues. It is this part of the brain which is responsible to understand the other person’s view, be more empathetic and compassionate. Meditation helps to strengthen this area in the brain.

2 intrinsic rewards behind adapting to a healthy lifestyle.

by drjurisharma, posted in healing, health, mental health, wellness

“Happiness lies, first of all, in health.” George William Curtis

Whatever your goal is, maintaining a fit body, weight loss, maintaining your blood sugar, cholesterol or reducing stress, adopting changes in lifestyle is not hard. But maintaining them is a tough calling. Old habits are hard to quit.

Avoiding a piece of brownie, or an extra glass of wine during Christmas or thanksgiving is far less appealing than on a normal routine day. You have no time to think about that extra calories in those moments. Hitting the gym or jogging in the morning on a cold chilling winter doesn’t seem appealing at all even if it may affect your lifestyle changes goal.

Evidence-based researches have shown that people get motivated to adopt and maintain their lifestyle goals based on 2 types of reward system.

1.Hedonia; When lifestyle goal is associated with more superficial outcomes like you are looking good, losing weight, your wrinkles have reduced, your belly fat has reduced. These rewards are short-lived, gives you superficial pleasures and temporary satisfaction but lack a deeper meaning or a purpose. So, when you default your routine, may give you unhappiness as you will miss the superficial outcomes.

2.Eudaimonia: When your goal is attached to a more deeper meaning or a purpose, you tend to get motivated longer or even life long. In the process, lifestyle changes don’t become a forceful routine but instead, turn into spontaneous habits which gives you more lasting benefits. Emotions are mainly expressed due to the limbic brain. When we are deeply happy, contented, this feeling has a lasting memory in the structures amygdala and hippocampus. So, when you have a purpose, a satisfying meaning which gives happiness, attached to your lifestyle changes, you are always motivated to follow.

Some examples of different scenarios while attaching your lifestyle goal to a purpose :

A middle-aged woman has started to become physically active, taking her exercises regularly to build up more stamina to look after and play with her grandchildren.

A young loving husband who was obsessed with junk food and alcohol, have started to quit his habits and adapt to a healthy lifestyle for the sake of his wife and his newborn child.

A young man or a woman who had a past unhealthy way of eating, irregular routine start to adapt healthy eating and lifestyle for the sake of his/her career.

A doting grandfather starts taking care of his diet and maintains his routine physical activity so that his diabetes is better controlled and that he can be alive for a long time to spend his days with his growing grandchildren.

Attaching lifestyle goal with a purpose, not only help you in overall health-related aspects but have also other hidden rewards. You are more in charge of your life, you have self-acceptance and self-respect as an individual, believing yourself better, improved relationship with others and overall personal growth.

Thanks for reading.

Peace and love 🙏

Post:4 ways of dealing with emotional sensitivity. How do I learn to be thick-skinned?

by drjurisharma, posted in healing, health, mental health, wellness

“As a highly sensitive person, every little thing elicits a strong reaction in me.”

― Tracy M. Kusmierz,

When it comes to dealing with life challenges, being thick skinned, is said to be wise. But is it not right to express your authentic feeling? Expressing your true feeling makes you the most lively and compassionate human being. Being sensitive doesn’t make you a weak or broken individual. Many successful people who happen to be sensitive have been very successful like Steve Jobs or Albert Einstein.

Psychologically, a sensitive person can have any personality trait. He or she can be either extrovert, introvert or in between. Sensitivity doesn’t make you a disadvantaged individual. Being sensitive to some extent can help you both in personal and professional lives.

The most important quality of a sensitive individual is you can easily empathise another person. You are more compassionate in dealing with matters. You tend to listen and understand more to other people’s need.
But yes, overstimulated or hyper reactiveness can have some negative impacts. You are more anxious and tensed up easily. You can get easily hurt and focus on negative thinking. You can never let go of your stress and pressure. You tend to always compare yourself with other people’s life and success. You harbour a fear of rejection in whatever you do. You tend to take things personally.
Being hypersensitive can be even more harmful leading to looming sadness, depression and suicidal tendencies.

So, how do I deal with my sensitivity in my day to day life? 4 ways to tackle this trait of yours.

1.Firstly, self-accepting the fact that yes, being sensitive is quite ok. Self-acceptance would help you to use sensitivity as your strength rather than a weakness. Being empathetic would help you resolve matter easily in both personal and professional field.

2.Self-assessment is important. Writing down or keeping yourself tracked in whichever aspects you are more emotional and sensitive would be wise. Identifying the triggers of your sensitivity would be very helpful. Being aware is the key. This will let you overcome the anxiety and tension and will help you understand yourself better.

3.Take things slowly and calm down. When you are clouded with anxious thoughts, you are unable to think clearly. You tend to get more sensitive and ruminate. So, take things slowly, breath, relax. So, once mentally, you are stable and cleared out, you realise, things are not that serious as you thought of.

4.Let out your emotions. Hiding your true feeling or tuning it down doesn’t do any good to both your physical and mental health. When you feel the hurt, pain, anger, let out your emotions. This will help you feel much lighter. Letting out emotions help you to move forward, take decisions further.

Post:What does a meaningful life mean ? 4 interesting views:

by drjurisharma, posted in healing, health, mental health, wellness

Each one of us has a different meaning about life. Some may give a materialistic meaning while some may think spiritually. Life is a journey through two realities, birth and death. Every day, a family celebrate the birth of a newborn while another family mourns the death of a member. So what is this life mean to us from this journey from birth to death? Maybe each one of us has a purpose, or a goal or some may have none and live life as each day as it comes.

We are quite aware that, with the physical entity, we do hold a powerful mind and a beautiful soul. So, the meaning of life cannot be limited to materialistic things and success, it has to have a deeper meaning. Psychologically, many studies and research are carried out in this area. Keeping aside the scientific approach, how, generally individual like us view life as meaningful?

4 interesting point of views. : These are not based on great personalities’ s quotes or any research-based. They are just general views/opinion of the common individual like us which are not judgemental.

1.Loving yourself and loving the people around you, especially your loved ones who give you a sense of belonging and safety. You keep working for them, providing emotional and materialistic support. You do frame some goals and purpose based on this love and keep thriving for it. For some, this becomes a meaningful life, as it gives you much satisfaction.

2.Some may have a bigger purpose. Some may view life as more meaningful by helping others in whatever ways they can. They live life with an open arm, willing to help whoever comes their way and in whatever means they can. They do it, not because of any gain, but it gives them a sense of fulfilment, the meaning of being alive.

3.Some work towards a purpose, a goal to bring about a change in human race, environment, or whichever aspects of life that appeals to them. They keep working hard towards this goal to bring about the change and make this world a better place than the one that they found it to be. Because of this purpose, make their life more meaningful and inspiring.

4.Some derive meaning to life by staying at the moment. Instead of thinking too much about the future or ruminating the past, staying at the moment gives them real meaningful life. Challenges, problems do come daily, tackling them daily make their life more interesting and meaningful to them. Instead of focusing on life purpose, they find more meaning in life by overcoming challenges daily.

Post: How to change a fixed mindset to growth mindset ? 4 simple realisations.

by drjurisharma, posted in health, mental health, wellness

Growth is dynamic. Scientifically, we grow till our last day in this world. But as we age, though we keep ageing physically, our mindset get stuck at some point in life. We start developing certain thinking pattern, a mindset which becomes very difficult to change. The problem arises when this mindset starts interfering through our challenges in the journey towards our goal or ambition.

5 observations to change from a fixed to a growth mindset.

1.First of all, you forget that you have a super brain. Age has no relation to our learning abilities. Any kind of intelligence, skill, a habit can be acquired if you put necessary effort. Therefore, challenges in professional, or in personal life can be overcome if you aim to do so. That is how a growth mindset response.

2. When you have a fixed mindset, you are unable to take any kind of criticism. Instead, you become too self-critical of yourself. Your response to criticism is more emotional than practical. You take things personally. With a growth mindset, criticism can be big learners. You tend to learn from the criticism and find out ways to improve. Instead of being critical and judgemental of other’s success, you tend to get inspired, appreciate and learn from other’s success story.

3.Unlike in a fixed mindset, you get disappointed and give up easily, but with a growth mindset, you tend to continuously make an effort to achieve your goal. Take each day as a challenge, and thrive towards your success. You have this never giving up spirit.

4.The most important aspect of a growth mindset is believing in yourself. In a fixed mindset, since you are self-critical, you tend to see your limitations only. But with a growth mentality, you never argue with your limitations, instead, you focus on the opportunities and possibilities to achieve your goals and success.

Post: What does it mean to understand “self “? 5 understandings

by drjurisharma, posted in healing, health, mental health, wellness

Knowing oneself is the most important skill that we need to survive in this world. So, how is this sense of self-defined? Psychologically, “self” is defined as knowing his/her strengths/weaknesses, likes/dislikes and whatever traits, qualities, fears, desires, the person possess.

This sense of self is something that we develop over the years as we grow up. Depending on the environment, culture, values, thinking pattern that we grow to contribute to this sense of self. Therefore, self-awareness has been an interesting topic nowadays.

Self-awareness is the most basic, innate consciousness of our very own existence in this world. In fact, being self-aware helps not only to understand oneself but to understand other people’s perception, thoughts at the moment.

5 understandings for this sense of self:

1.Strong sense of self: Understanding “self” is very important as an individual because we are always under influence of other people, family members, co-workers, in society, social media (current times) and end number of sources. Therefore, having a strong sense of self, in spite of various influences, gives you clarity about your goals, purpose in life. It helps you maintain your self-esteem and confidence through your journey.

2.Realisation: Having a strong sense of self gives you a clear understanding of your strengths and weaknesses, likes and dislikes. Therefore, you can choose your life path better, be it in career, following your interest, passion.

3.Believing yourself: Having a strong sense of self also contribute to your self-belief. Believing yourself is important while performing any task. Even if you face failure number of times, believing in yourself will surely sail you to success. Your self-belief helps you overcome the criticism and discouragement, you face from others. Because, in this world, all kinds of people exist, some would always criticise you, in spite of your success or failure while a few do encourage and uplift you.

4.Boundaries: Knowing self is very important in today’s time. When and what to say “no” is an important aspect of being strong to your sense of “self”. Today’s time is full of distractions, demands, obligations, requests, persuasions, peer pressures which can even mislead or cause self-destruction. So having a strong sense of self, knowing your boundaries is not just very important but help you remain stick to your goals and ambitions in life.

5.Time for yourself: Appreciation your own sense of self, giving time yourself, not only help you to understand yourself better but also help you grow as an individual. Therefore spending some time alone is not only healthy but useful to acknowledge and respect yourself as an identity.

Post: Don’t we lose patience sometimes ? But yes, patience is important. 5 realisations.

by drjurisharma, posted in healing, health, mental health, wellness

In my life, I have realized whenever I have disappointed myself, it’s not for any reason but only because of my lack of patience. I have realised it a number of times that I end up making wrong decisions only due to my hasty approach. I did suffer a lot in the past in a number of aspects of my life. Slowly I have started realising my drawback. Since then I am working on my own patience skill.🤞

Wherever we go, whatever task we do, or whichever relationship we are into, need time and patience to come to an outcome. Starting from our daily routine, getting stuck in the traffic jam, waiting in a queue, performing a task, a baby crying, boss yelling, quarrel with a loved one, all of them require our patience skill👏😥

Therefore, patience is very important in life. 5 realisations:

1.Compassion: Patience helps you become compassionate towards others. If you want peace, hassle-free life, you need to be empathetic towards others. Instead of reacting, or getting irritated towards the other person, with patience, you can understand him/her and settle down in peace. Instead of reacting towards a cranky baby, you can remain sober, compassionate. Patience helps you become more tolerant and accepting 🙂

2.Relationship: In any kind of relationship, we react very fast. With patience, instead of reacting, being defensive, if you understand the person’s perspective, remember his/her positive qualities, take enough time to respond. Things turn out differently. A relationship grows more mature.🙂 .Impatience can damage a relationship based on hasty decisions.

3.Talent becomes a success: In life, if you have a talent, skill, you need to nurture it slowly and steadily with patience. Great things take time. In spite of ups and downs, patience will help you sail through. With perseverence and patience, giving enough time and effort, you can develop into a success story. 🙌

4.Healthy: In life, with full of stress, anxiety, patience helps you to be non-judgemental, understand a situation better and give clearer thoughts. Therefore, taking the right decisions, responding calmly in any circumstances gives no frustration, anger, stress and help lead a healthy peaceful life. 👍

5.Good attitude: Keeping patients doesn’t only mean waiting for a long time, or waiting for the right moment but instead waiting with the right kind of attitude🤘🏻. In life, certain situations are challenging, persisting, struggling through a long haul. Patience helps you build a positive approach, an optimistic attitude through the struggle to achieve the goals or whatever you desired.✌️

Post: Comfort zone is comforting but limiting. 5 simple ways to get out.

by drjurisharma, posted in healing, health, mental health, wellness

To do something new, creative, different, the dynamic is scary, fearful and risk bearing. Not many of us like it. In our daily grind, we have responsibilities, financial liabilities and goals to meet. Who likes to risk the liabilities and do something different and add to more stress in the daily routine?
This happens not only at work, but also doing something creative, or following a passion.

Being in a comfort zone makes you complacent, close-minded and vulnerable to change. You live life just because you are alive.
But life isn’t about just being alive, you are here to celebrate, enjoy and feel happy for your existence in this life journey. At the end of the day, we all agree life is too short. Each one of us is responsible for the kind of life we lead.

So the phrase typically comes ” step outside your comfort zone “
Whether you become successful or failure isn’t important. It’s the satisfaction, enjoyment, confidence and the self-growth you gained through the process that gives you so much joy and happiness that truly matters. So let’s do it

1 Start taking a task or project which you thought you cannot make it. Start working on it.
2 Start doing something creative. Take a music, art, photography, dance class which you would love to do but embarrass to try out.
3 Bring changes in your routine exercise regime. Try something different which you think you cannot do.
4 Choose a fear ( stage fear, giving speech, height) something you have, confronts it.
5 Reach out to someone whom you wanted too but hesitated or join a like-minded group of your interest.

Post: 3 complex realities of emotional insecurity.

by drjurisharma, posted in healing, health, wellness

Hello everyone ! Have a wonderful and safe day 🙋🏻

No theories to date can explain the complexities of the human mind and its responses. Each individual has his or her share of emotions and fear. Some express it while some keep it to themselves. The underlying cause of all emotions is mostly fear. Fear of failure, loss of loved ones, worthlessness, loneliness and so on.

This underlying fear is expressed in a person’s behaviour and personality often as anger, hurt, sadness and arrogance. Therefore, emotional insecurity is psychologically dealt with as a borderline personality disorder.

3 important realities.

  1. Any unpleasant event in childhood, physical attributes, disturbed childhood maybe some of the reasons to contribute to emotional insecurity. These fears and insecurities get resurfaced when we run towards our goal or success in the life journey. When we get into a relationship or try to accomplish a certain task, we come across our fear or insecurity. When fear, insecurity becomes overpowering, the individual cannot take up failure so easily. Such a person easily collapsed into depression, drugs and drinking.

2. Many of us have our image of perfection, be it in a relationship, at work, success, materialistic life. Wherever we go, our insecurities follow. When insecurities are overwhelming, the person would exhibit in terms of conflicting behaviour, anger, hatred, aggressiveness or jealousy in whatever areas his fear exist. Strangely, he becomes vindictive in attitude and tries to show up his best image of perfection. But in the process, his conflicted state of mind not only affect his life and also ruin his personal relationships, job or success.

3. We all have fear and insecurity. As long as I can control my mind and fear, it doesn’t affect my life much. So self-realization is an important aspect. Understanding and acknowledging my own fear, insecurity, help me to move forward in life. Self-acceptance and self-reassurance are important keys in building up of my emotional security and overcoming my mental barrier. We need not be preoccupied with the idea of perfection of an image in a relationship, work or success. There is nothing called perfection. With an emotionally secured mind, I can be happy despite my circumstances.

Thanks for reading.

Blessings and much love to all 💐

Post: Is perception a reality? 4 interesting facts

by drjurisharma, posted in healing, health, wellness

Most of the time, why do we feel we are misunderstood?  Why do we feel that we are judged continuously by people around us?  Why do we feel often that people don’t get my true feeling or true intention?

All these questions have one answer. It is because of my own thinking pattern and behaviour and not because of some problems with them.

Yes, people judge me and make an opinion about me what they see and hear from me. I, do the same. Nobody has the time to sit down and analyse my true intention. 

The truth is …

you can change people’s perception by changing your behaviour or do

not get affected at all about what people perceive about you. 

4 interesting facts about perception.

1. Perception is simply how an individual thinks or become aware through the senses. It is a model created continuously by the brain to perceive reality. The thinking pattern differs from individual to individual. So, the same event can be perceived differently by each individual depending upon his thinking pattern and interpretation. 

2. Perception is something that developed and changed continuously as we grow up. It has grown with the awareness and understanding of the external world as we grow up. Anything in the external world, objects, events, people are attached to some kind of stimulation, organization, interpretation, evaluation and memory. 

3. Perception is often mistaken as reality as we get so involved in our perceived thinking of people, places and things around us that we create altogether a different world. May not be the real world as it is. Then perception becomes our reality. In other words, perception is our concept of reality.

4. There is no wrong or right things in life. Whatever you choose to do, depending upon your perception, you are responsible for its outcome and consequences.