Priyanka Nair (Joshi)'s Blog, page 13

5 Mind-Blowing Mental Health Benefits of Socializing

Socializing seems to have lost its significance as a post-pandemic effect. Whether you are an introvert or an extrovert, you need a few quality people around you. You want to be heard, want to be touched and seen. I have seen people craving social events wherein they could just go out and have some fun time.

In this blog, I am going to share some positive mental health benefits of socializing. It is believed that if we are surrounded by positive and cheerful people, they bring out the best in us and it also boosts our cognitive ability whereas insufficient social interaction can increase a person’s risk of overall health deterioration.

5 Mental Health Benefits of Socializing

Our mental health is influenced by many external factors, people being one and perhaps the most important one. Humans being social animal needs a basic sense of belonging, and no matter how much we deny it, we need a silent support system. Besides seeking long-lasting relationships and acceptability, here are a few benefits of socializing:

1.) Helps you make new connections

Hudson’s research finds that people report higher levels of well-being while hanging with their friends than they do with their romantic partners or children. That’s because people tend to spend more of their time doing enjoyable activities with friends than they do with family members, who occasionally find themselves together doing mundane tasks like chores or caretaking duties.

So, when you are open to meeting new people, and forming new connections it automatically helps you to spend more time doing things you enjoy doing the most.

2.) Gives you a new perspective

Meeting new people, and forming new friendships with people from different walks of life, helps you evolve and give you a perceptual shift. In today’s digital era, social apps like Venn help you find like-minded people based on shared interests and activities. Users define their own values, preferences, interests and activities: With the help of Artificial Intelligence, the App gives the best user experience with tailor-made suggestions based on their likeliness.

Obviously, finding friends online is now at the stage where online dating was in the early 2000s, where there is a certain amount of scepticism connected to it, a perception that it is not as “natural” as randomly being placed next to a person in school or on a sports team. But hey, like relationships, friendships can go digital too.

3.) Helps you find new opportunities

Another mental health benefit of socializing is that it helps you find new opportunities, even if it is a slight opportunity for self-improvement, going back to do what you once used to do or even business collaboration. You will never know unless you will start talking and meeting people.

And, that is how I came across the Venn App, I instantly installed it because it was different from the other platforms, its main focus is to make friends, collaborate in activities, do things together, and have fun doing things you love to do.

4.) Improves your overall quality of life

Meetings with friends, having conversations, and chit-chatting have a significant impact on our overall mental well-being. I agree a lot depends upon what kind of circle we are in, and how are friends are, but we can always sanitize our circle and filter out the one’s brings us down.

Make new connections, and work on your circle, because the best people bring out the best in you.

5.) Let’s you know that YOU ARE NOT ALONE

The more you talk to people and meet them you realize everybody is fighting a silent battle inside till you are alone, trapped in your zone you feel that you are the only one going through an end number of life crises, but we all are together in this. Going through some deep chaos, but we fight and survive. Having a good circle helps you to stay motivated and keeps you distracted from the daily stressors of life.

To conclude, I would say never be afraid of trying new things, making new friends and doing things you love to do the most because we don’t realise it but these little things add on to a lot and do a lot good to our mental health. Socializing has a proven positive impact on our mental health, and mental health is health.

Additional Resources

1.) Venn App – Download here

2.) How social interaction helps people with mental health | Hannah Reidy | TEDxWandsworth

3.) Read Blogs

How Effective Time Management Can Enhance Your Overall Well-being?

Do you find yourself doomscrolling on Instagram? Binge-watching Netflix or navigating between different social media platforms and returning back with nothing? It happens with many and then you realise you just wasted a long time simply for nothing. That feeling is real.

Time management and productivity go hand in hand. As the whole world is going digital, spending time on the internet has become a part of our routine, zoom calls have become a new way of interaction, more and more people are working from home, children are taking their tutions and other activity classes online, and time management has become more challenging than ever.

With a lot of interaction, easy access and changing socializing norms, it has become hard for people to track time. Time is precious and we got a lot of other things to do, so if you are struggling with time management and your productivity is going down the drain, read ahead as in this blog, I am going to share a few ways we can effectively manage our time and enhance our productivity.

What is Time Management?

“Time management” is the way we decide how best to utilise our time in order to maximize our productivity. Time management is all about the relationship between freedom and time, especially when it comes to achieving long-term goals –Toggl

We all aim to make the most of the 24 hours we get each day- however, some people seem to achieve more happiness, productivity, and success in the same amount of time as everyone else. How can we improve our time management and productivity?

Time management is always a challenge but when you’re working from home, it’s more difficult than ever. Let’s have a look at some challenges and solutions to boost your productivity and manage your time – in-person and remotely:

11 Basic Time Management Tips to Boost your Productivity

There are lots of different ways to plan your time, I am sharing all the ways I have ever come across for you to find a method of planning that works well for you:

1.) To-do list/Calendar planning

Maintain a daily diary, and note down all the tasks you need to do, starting with the level of priority. It helps you to stay organised in your thoughts and feel less anxious about all the tasks at hand when you note down them in order. And, nothing feels better than checking off a to-do list!

This habit will give you an extra boost of motivation when it comes to getting things done.

2.) Make use of Google Assistant

Say, “Hey Google!” That’s what I do, when I have scheduled meetings or appointments, I ask Google Assistant to remind me about it before half an hour. Have a habit of putting phone reminders when you forget things, it is ok to

3.) Schedule tasks and put a time limit

Consider all the aspects of your life that you will need to make time for, including studies, work, independent study, part-time job, leisure activities and socialising with friends and family.

4.) Plan your week on Sunday

Take out some time and schedule tasks based on low priority to the level of energy required for those tasks. Do not keep everything to the last minute, finish work before the deadline, it will help to stay calm and focus on other tasks in a more productive manner.

5.) Learn to say ‘No’

Saying no or turning down requests can be difficult, but there are times when it must be done, especially when working from home. It may seem like when at home you have unlimited time to do ‘just one more thing but it’s important to set boundaries and encourage yourself to switch off when the time is right.

6.) Understand when you are the most productive 

For some, the best time to complete the most important and demanding tasks is first thing early in the morning. However, that is not necessarily the only or best method, and many others might not be able to manage the most demanding tasks at that time. You know yourself best- try to understand what kind of schedule fits your working style.

Tracking your habits can also help you understand when you are the most productive. Try setting a timer when you begin an important task to see how long it takes before you get distracted. After doing this for a week, you will have a better idea of which times you tend to be more productive.

7). Block out distractions

This could mean spending an hour or so a day with your emails and instant messaging switched off or moving to a different room to better concentrate.

8.) Schedule breaks between tasks

Taking frequent breaks leads to higher productivity and less burnout. The Pomodoro Technique is a popular time management method that involves concentrated bursts of attention, followed by regular breaks. 

9.) Organize your emails

 Create actionable labels such as urgent, waiting, or needs action.

10.) Listen to yourself

 Self-care and exploring ways to be productive is very much a personal journey.

11.) Develop a post-work ritual

In addition to setting established hours, you may want to create a ritual to signal that it’s time to end the day. This could be clearing out your email inbox or scheduling in your calendar when you’ll tackle your outstanding tasks. 

List of Time Management Tools:  

Here is a list of Mobile Apps to help you stay focused and manage your time

StayFocusd : This browser extension allows you to block your choice of websites that you find distracting for a set period of time, allowing you to focus on the task at hand Freedom : Similar to StayFocusd, Freedom allows you to block apps and websites and can be synced across several devices Strict Workflow : This browser extension enforces cycles of 25 minutes of work followed by 5 minute break by temporarily blocking a selection of distracting sites RescueTime : This app helps you to understand what is distracting you by tracking your activity across different websites Headspace : “Less stressed. More resilient. Happier. It all starts with just a few minutes a day.” This app can help you de-stress by taking a few mindful minutes to relax, thus increasing your focus and decreasing overwhelm. Blinkist : This app “brings you knowledge from top nonfiction and podcasts, so you can learn anytime, anywhere.” Blinkist could be useful for learning new information on your lunch break or morning commute during a busy day.Apps like Trello, Toodledo, or Microsoft Planner

Stand By Your Adult Daughter: 5 Ways To Show Support In Tough Times

Adult children need the same level of support and love as they were kids. However, the only thing that changes is the way you approach them. Similarly, if your adult daughter is not feeling well lately or going through something difficult, you are supposed to stand by her instead of the other way around.

So, to help you with that, below are some workable tips on keeping supporting your adult daughters and seeing the good results you both have been desiring for.

Scroll down further, and dive into one of your mindful reads ever!

5 Ways to Support Your Adult DaughterRecognize Your Role

Unlike the contrary opinion, parenting and supporting an adult daughter is not that tough. All you have got to do is take note of some important points and deliver them in the right way to one of your lifelines, a.k.a, your daughter. One of these important points is realizing that roles change as numbers rise. By this, we mean that you are supposed to check and change your parenting approach according to how old your child is.

This is important because when kids are not grown up, they need the right guidance to navigate complex emotions. However, when they enter adulthood, they still need your guidance, not in an authoritative manner, but more in a friendly way.

Therefore, always remember that you are supposed to show up as her close friend and not as a parent. This will also allow you to step out of your parental boundaries and stand by her side exactly the way she is looking for.

Discuss Matters At Length

After you have taken note of one of the most important things needed for supporting an adult daughter, now is the time to jump on to the next point. That is, discuss those complex matters at length.

Again, the only thing that will help you both is you being a good listener instead of the other way around. Try to remove the barrier between you two by letting her take one step at a time until she’s fully able to share whatever she’s been feeling or going through lately.

All of this can happen only when you start having meaningful conversations, assuring her that you are going to stand by her regardless of whatever situation life throws at her.

Image SourceShow Her The Bigger Picture

Once you two guys are on the right track to discuss things at length, here’s how to keep it going and make it right when supporting an adult daughter. There’s no doubt that you are supposed to be a good listener in order to let your loved one know that she is valued and cared for regardless of life’s difficulties. However, this doesn’t mean that you can’t share your wisdom or help her see the bigger picture and explore stress management strategies.

All you have got to do is let her know that her “present” is not the final destination, and she’s got a lot more to explore and experience in the “future.” Moreover, you can share your valuable insights without making them obligatory to follow them. This will let you create a balance between sharing what you feel is right and letting her decide if she wants to follow that path or not.

Try Different Ways To Make Her Smile

Supporting an adult daughter in tough times is not all about you two sitting on a sofa, discussing complex matters at length, and you giving her all the affirmation she needs at the end of each conversation. Instead, it also means you try different means of relieving stress and feeling more cheerful than usual.

For example, these means can include planning adventurous getaways for her, buying pretty presents your adult daughter must have to be the best version of herself and bringing a cheerful vibe to her daily routine. This will help you both keep exploring the goodness of life you guys have been surrounded with.

Plus, when dealing with troubled waters, even getting up, changing into nice clothes, and doing some self-care help you a lot to take your mind off the current situation.

Know Your Strengths

Lastly, while you try your best and keep supporting your adult daughter, there’s something you need to take care of. That is, don’t forget how much you are capable of fixing things and focus your energies on what you can change. There are many instances where parents come up visibly distraught after exhausting their energies in trying to fix their adult children.

So, to avoid such a situation, always remember that time is the best healer for sustaining happiness, and things don’t get better overnight. So, be patient with the process and keep supporting and loving your lovely child!

Supporting an adult daughter can be both a blessing and a daunting task simultaneously. However, when you embark on the right path to fix things, matters start falling into place.

So, how do you think that the points listed above will help you in the long run? Drop your suggestions and thoughts in the comments section below!

Mental Health Guide for International Students

How studying abroad can impact your mental health? Moving abroad, studying, making a career and establishing yourself could be your childhood dream and from distance, it all appears so blingy and glittery. But what many don’t understand is the struggle and challenges one has to go through in the process of establishment.

In this blog post, I am sharing a complete mental health guide for international students moving to the UK, the US or any other country. I am personally located in the UK, pursuing my second master’s degree at the age of 36. What made me take this plunge? There are many reasons but I was prepared to face all the consequences of my decision.

What goes wrong with the international students? All they focus on is getting there, and don’t prepare themselves to cook, clean and survive in a new environment. Most of the time this lack of self-awareness leads to a lot of mental stress and affects their overall daily life.

Major factors affecting the Mental Health of International Students

There could be different factors affecting one’s mental health, and mental health deterioration does not only means having depression or anxiety. No, people face panic attacks, and nervous breakdowns and are not aware of what is happening to them.

So awareness is very important in order to sustain happiness and just so the one could seek timely help for themselves and take control of their lives.

External factors impacting international students’ mental health

1.) Culture difference

2.) Language barriers

3.) Skin Color

4.) Competency

5.) Financial crunch

Internal factors impacting international students’ mental health

1.) Homesickness

2.) Isolation

3.) Lack of social life

4.) Any prolonged physical illness

5.) Relationship stress

Signs of deteriorating mental health as an international student

If you are an international student and feel that you are not doing enough, you are not fitting well with the new environment, have a self-check-in. If this feeling is persistent and you feel sad and lonely for a long time, you might need to observe the signs and speak to someone.

1.) Loneliness

You are feeling that persistent loneliness, something just doesn’t feel right.

2.) Isolation

You start cancelling plans, and meetups with friends, you prefer staying home alone.

3.) Productivity

Your mental state has started to impact your day to day productivity level, as you lack focus and attention.

4.) Performance academic

As you are an international student your prime concern is to study, but due to that feeling of sadness and loneliness, you don’t feel like doing anything and are having a hard time performing well in your academics.

5.) Feeling left out

It happens with us even in our own country and homely environment. So it is obvious to feel left out in a new country among new people, but if this feeling has occupied a strong space in your mind, you need to work on it.

Tips to take care of your mental health as an international student

While there are problems, there are always some solutions. I know sometimes you don’t even need a solution, all you need is a little reminder to help yourself, and consider these basic tips as reminders that help is always there and you can still sort out things 🙂

1.) Reaching out to friends

One of the easy looking yet hardest ways to express your state of mind to someone, but you will know if you will never try. So please speak to your friends about your thoughts and feelings.

2.) Doing something you love

Yes, this still works. A hobby or any leisure-time activity, if you have lost interest completely then it is time to ponder, why? And, if there is still some spark in you then please do something you love and do it daily. Anything like running, swimming, walking, painting, salsa etc.

3.) Following a passion

Writing has always been my passion and kept following it even in my lowest times. When I could not write a 1000 words article, I wrote a 100-word story, a journal entry or something. It helped me ease and today my passion is imbibed with a strong purpose i.e to #writeformentalhealth. I help my readers to take care of their mental health through my blogs.

4.) Networking

Try to look out for avenues where you can connect with people in your field. Learn something from them, engage, brainstorm and have the potential for growth. It will keep you motivated.

5.) Socialising

Socialise, make new friends, explore new cities and capture all the beautiful moments.

6.) Seeking professional help

Lastly, if you feel a lack of energy to do anything and struggle to do the mundane tasks, never hesitate to seek professional help. There is no shame in taking care of your mental health because it is equally important as your physical health.

To sum up, I would say you need to be very much self-motivated and passionate about the choice you have made as an international student. It is natural to feel a little off in the initial few months but try to be open to change and learning new things, you will adapt gradually.

Take this as a chance to re-invent and groom yourself overcoming all the mental blocks and live a beautiful life ahead.

What do you think? IF you have any mental blockage and want to talk about it, then do not hesitate to contact me 🙂

Will My Insurance Pay For BetterHelp?

BetterHelp is one of the popular subscription services that provide access to online therapy. If you signed up for its service, you could talk to a psychologist, licensed counsellor, a marriage and family therapist, and a clinical social worker.

This online subscription service offers professional, virtual health therapy sessions. Beware that many private medical insurers do not cover the costs of BetterHelp, and the online therapy service provider does not accept insurance. On the bright side, you can be eligible for reduced rates if you cannot afford the therapy or you have a low income.

In this post, you will get more familiar with BetterHelp. We will explore the different online counselling costs, other affordable options, and more.

BetterHelp Overview 

In a nutshell, BetterHelp refers to the online therapy platform connecting people with licensed therapists. It helps people access to therapy in the comfort of their homes. Therapists at BetterHelp have experience treating various issues, such as stress, anxiety, depression, and sleep or eating disorders. They also handle relationship issues and other mental health issues.

If you sign up for BetterHelp, you have to complete a questionnaire and help the company match a therapist to you. You can attend virtual therapy sessions via smartphone, tablet, or computer. If you think your current therapist is not suitable for you, you can request to find another one.

When it comes to confidentiality, you can rely on BetterHelp. Plus, you can remove any message from your accounts.

Who Doesn’t Need BetterHelp?

The therapy sessions provided by BetterHelp are not suitable for people who:

Require psychiatric care or psychological supervision Have a severe mental health condition Need an emergency careHave thoughts of harming themselves or others BetterHelp Costs

BetterHelp operates as a subscription-based online service. You can enjoy the service by paying a fee that ranges from $55 to $100 per week and is billed every four weeks. You can pay the fee via PayPal or credit card.

The monthly subscription includes:

At least one video session per week with the counsellor Unlimited audio messaging with the counsellor Unlimited text messaging with the counsellor 

If you are not happy with the service or no longer need it, you are free to cancel the subscription.

BetterHelp Financial Aid 

BetterHelp offers financial aid, and once you qualify for it, you can attend then online therapy costs at a lower price. 

In the initial questionnaire, you are asked if you are experiencing financial difficulty, have a low income, or are unemployed. You can also describe your current financial situation. If BetterHelp grants you financial aid, you have to reapply every three months.

BetterHelp and Insurance 

Beware that many private medical insurers, Medicaid, and Medicare do not cover the mental health services of BetterHelp. On the other hand, the online therapy provider provides more affordable online sessions than in-person visits.

Health-related services coverage varies depending on your location, insurance provider, and insurance plan. You should contact your insurance provider if you want to confirm the general mental health services coverage.

Checking Insurance Plan for Mental Health Coverage 

Besides communicating with your insurance provider, you can also check the table of benefits of your insurance plan to figure out the mental health services coverage. If you have insurance through your insurance, you can ask for benefits confirmation from the HR department.

In some cases, out-of-pocket costs are applied to an insurance plan to cover your mental health service. So, it is critical to consider whether or not your insurance plan has deductibles, an amount you will pay out of your pocket before your insurance company will pay the claim.

Finding Therapists Covered by Insurance 

Many insurance companies provide a list of participating or in-network doctors and healthcare professionals. You can check or call the mental care professional’s site to determine whether or not they work with specific insurers. 

The American Association for Marriage and Family Therapy’s Therapist Locator and the American Psychological Association’s Psychologist Locator help individuals find licensed therapists.

If you know what your insurance plan covers, your next step is to find a therapist. Below are some sources you can use to find a therapist:

The insurance plan’s list of providers Local organizations, including non-profits, religious groups, advocacy groups, and collegesReferrals from family, friends, and healthcare professionalsTrustworthy online databasesOther Affordable Therapy 

Do not lose hope if your insurance plan does not cover your mental health services or therapists; you can try other options. Below are some affordable therapy options you might like to try:

Support Groups 

The groups focus on a specific condition or problem, including stress, anxiety, depression, or addiction. Licensed mental care practitioners facilitate each session, where each group member will share their experiences. The National Alliance on Mental Illnesses also provides a family support group that hosts weekly and monthly sessions.

Mental Health Centers 

Many mental health centres offer low-cost free therapy sessions. If you are unsure where to find a mental health centre near you, the Centers for Disease Control and Prevention will help you.

College Mental Health Services 

You can find many different colleges that offer reduced-cost or free counselling sessions for students. If you are a student suffering from mental health-related issues, your school will help you, and you do not need to look further.

Sliding Scale Therapists 

If you go for sliding scale therapists, the fee varies depending on your income. For instance, if you have a lower income, the therapists will offer their therapy sessions for a lower cost.

Final Thoughts 

BetterHelp is one of the trusted online platforms nowadays that offers virtual therapy sessions for teenagers, couples, and adults. The service provider does not accept insurance. However, it provides therapy sessions at lower costs than in-person visits. 

This subscription-based service provider offers financial aid for individuals who experience financial difficulties. You may not take advantage of BetterHelp insurance, but you can try alternatives, such as sliding scale therapists, support groups, and more. 

Once you feel that it’s time to get therapy, check your insurance and ask for professional help as soon as possible. 

Common Stressors Faced By International Students

All that glitters isn’t gold! For someone it might look like a fancy fairy tale about living abroad, studying or working but life is damn hard if you are a student with higher expectations laden with financial pressure. What are the possible common stressors faced by international students?

I moved to the UK to pursue my second post-graduate degree, I did my research and my homework before moving, set minimum expectations and was prepared to face a culture shock, guess what? Life became a little easier. The problem starts when you don’t plan, set higher expectations and fall for the delusional world out there.

It is never easy to have your footing in the initial months, I have seen people around me talking about feeling depressed, facing loneliness and emotional isolation. There could be different reasons but the core problem is, that it starts impacting your mental health and your productivity.

What are the Common Stressors Faced By International Students?

As per Research Gate, international student depression statistics; revealed that 45% of the students had depressive symptoms and the major reasons were homesickness and culture shock international students face.

As a mental health blogger and an international student myself, I have been observing a few patterns around me over the past few months, I could draw the parallels, and it also helped to introspect and check on my well-being. Stress in international students is common but understanding the mental health issues of international students on campus and offline is a little difficult.

Since I miss my daughter, who is staying with my parents at the moment, I feel lonely at times and that one stressor is powerful enough to trigger an array of lonesome thoughts inside me, so I can imagine people facing more than one such symptom of stresses as an international student.

11 Common stressors faced by the international students

In this blog, I am going to talk about mental health and international students: issues, challenges and effective practices:

1.) Language Barrier

As international students, we all are familiar with the English language but sometimes understanding and reciprocating, in the same manner, becomes difficult for many students. Catching up with the accent and the local lingo takes time but for some, it becomes a reason for discomfort while communicating. Students whose native language is not English, go through a language barrier as one of the strong common stressors faced by the international students.

2.) Expression barrier

With language comes expression difficulty. Sometimes students fail to communicate or express their thoughts and put their words forward and that creates a sense of restlessness and anxiety among international students.

3.) Homesickness

Feeling homesickness is not a weakness or something to be embarrased about, it is very natural to miss your comfort zone and natural surrounding once you are away from it. Homesickness is absolutely the number one common stressor faced by international students because they surely miss their territory.

4.) Feeling left-out

Due to the language barrier, lack of communcaition and understanding of the references in the daily conversations, people feel left out. They try to fit in, and gel in but sometimes they just dont get to sync and this feeling starts taking a toll on their emotional health.

5.) Academic pressure

A new enviornment, new course, and new methodology of teaching need a settling time. Sometimes when an international student doesn’t feel comfortable with the process and teaching methods, they lose focus and it starts impacting their studies.

6.) Cultural shock

Cultural shock is again one of the most common stressors faced by international students in every corner of the world. Some people just explore, learn and enjoy it and some find it really hard to adapt.

7.) Finances

When you move to a new country, a new place, you definetly want to explore. Sometimes this leads to over expenditure. You planned to find a job but you are not getting any, you spent a major portion of your funds on food because you can’t cook, and much more such ground level practical reasons leading to a lot of financial stress in international students.

8.) Family expectations

Once you move abroad to study or to work, all the eyes are on you. Since studying abroad is a huge investment, the family starts expecting you to do well and earn well, and settle well. But there are always end number of factors beyond your control which shakes your calculations and this creates a lot of stress, stress regarding the future uncertainity.

9.) Relationship issues

The life of a student is not only surrounding studies, job and managing finances but also relationships. Especailly when you are in a relationship with someone in another country, or it is a long-distance affair, it becomes a little difficult to manage things which leads to a lot of relationship stress between the people involved.

10.) Poor time-management

Since you are on your own, you tend to take advantage of the freedom. Your sleep cycles, eating habits, spending habits everything starts affecting. Then you even lose track of time becaue all you do is either procrastinate or keep pushing things to the last minute, which only leads to mental stress.

11.) Part-time job and studies balance

Many students sincerely take up part-time jobs to earn their living cost while they are studying, which is a good thing and a good way to work on communication and interpersonal skills but it also starts impacting the work-life-study balance if not managed properly.

Coping strategies for international students

International students face a lot of mental stress during the initial months, right from the application process, to finding accomodation, settling down in the new enviornment takes a toll on their mental health. Here are a few stress management techniques:

1.) Reach out and seek help

2.) Talk to your family or friends about how you are feeling

3.) Walk, exercise or meditate without fail, choose whatever works for you

4.) Do not ignore sleep and food

5.) Take time to process new environement

6.) Look at it as a learning opportunity

7.) Give yourself some time to settle down

Frequently Asked Questions about stressors faced by International students (FAQs)What challenges do international students face?

Internatioanl students face a lot of emotional turbulence when they come across cultural differences, biasness and homesickness.

What are the major stressors for a student?

One of the major stressors for any international student is the feeling of loneliness followed by the feeling of being left out.

What are the types of stress that students face?

Students usually face academic stress, meeting and managing expectations stress and financial stress.

……………………………………………………………………………

Priyanka Joshi is the founder of Sanity Daily. Host of ‘Mental Health First” Podcast. A digital nomad, published author and an NLP practitioner, helping you prioritize your mental health.

5 Effective Ways To Draw Healthy Boundaries in Relationships

What are boundaries in relationships? How to set boundaries in a relationship without being controlling or rude? Do we ever think of building a wall so that others don’t invade our life and personal space? People are good at it, aren’t they? They enter your space and sometimes even end up ruling it, they even succeed to make you see your reality through the opinions they have formed about you. These are unhealthy boundaries in relationships where the person has already crossed the line.

How to set boundaries in a relationship without being rude?

We are taught to love unconditionally and be kind and forgiving but it doesn’t mean that we need to give our full control to someone else’s hands, we cannot live a fulfilled life if we don’t get to define and see life the way we want to.

We don’t have to lose ourselves and whittle our needs to meet others’ expectations. Boundaries in a relationship don’t have to go the rude way, they could be politely drawn but I know it is hard, especially for someone who has been given complete access to them their whole life.

People pleasers and friendly people usually fail to say no to others, they try to fill in and stay accessible. Over the period when they are adulting they realise they have already given too much access to others, and now it has become a difficult task to take that access back. People become used to that always available or flexible trait of yours.

Examples of healthy boundaries

There could be different types of boundaries, based on your approach, your relationship, personal or professional or depending upon what situation you are in. You cannot suddenly start setting boundaries one fine day but need to know and understand the signs. Here are a few examples of boundaries that could help you draw comparisons with your daily practices:

You are in a healthy relationship with your friends, family, subordinates and that special one, when:

Your privacy is respectedYour thoughts and feelings are given importance and acceptanceYour opinion and suggestions are countedYou are not judged or critically analysed for your mistakesYou are asked for permission to do thingsYou are shown gratitude for the things you doYou feel safeYour voice is heardYou feel includedYou feel comfortableYou want to be with them often

If you just said a yes to all the above-mentioned examples or even a majority of them, bingo! You are blessed to have a healthy circle of friends and family. If you nodded your head with a no or annoyance with each point I mentioned above, I am sorry to pull the trigger, but you should know that you are not alone.

5 ways to set boundaries in a relationship

The majority of people feel uncomfortable and unhappy at various paces, just because they couldn’t draw a boundary in the first place and now suddenly they cannot say NO, thinking it might sound rude or not their usual self. I know we all learn in the different phases of life, you can not suddenly get up and start being someone else, someone who loves his own space or wants to say no to that annoying person in your life, but at least we can start trying.

Setting boundaries in a personal relationship

No matter how much investment you are in a relationship with someone, there comes a time when you are expected to pour more than your capacity because somehow you have set a pattern of doing things in a certain way. Learn to understand your capacities and based on that invest and comment in a personal relationship.

Setting boundaries with your in-laws

If you are a people pleaser, it is hard for you to say no and upset anyone, even your nasty mother in law. But you need to set boundaries with your in-laws so that they don’t develop unrealistic expectations from you in future. Keep it real and be yourself right from the beginning, with assertion and subtleness.

Setting boundaries with your relatives

Do not give access to your personal life to others, even if they are your close relatives. When things fall apart they are the first ones to comment and pass remarks which are of hardly any help.

Setting boundaries with your friends

Even your best of friends, give space, get space. As an individual you are entirely responsible for yourself, your friends could be your pillar of strength but even they have their way of thinking and opinions which might not always be aligned with your personal interest.

Setting boundaries in the workplace

 If you don’t define healthy boundaries at the workplace with your boss, with your colleagues and yourself, chances are, you will soon head towards the very famous “frustration” zone.

Setting boundaries with yourself

Yes, most importantly it is you who needs to understand that thin line. Set boundaries with over-pouring, thinking, overdoing, going over the board, out of the way for others. Learn to say no, where needed and most importantly stop pleasing others just to make them happy.

Frequently asked questions (FAQs)What are examples of boundaries in a relationship?

Saying ‘No’ politely but assertively, giving realistic responses and respecting others’ privacy as well.

How do you create boundaries in a relationship?

Develop boundaries in relationships by communicating your needs, being honest and giving space to your partner to open up.

What are personal boundaries in a relationship?

Giving too much access to self hampers the personal boundaries in a relationship. Identify the red flags (criticism, gas-lighting, narcissism) and draw boundaries to save your sanity.

Priyanka Joshi is the founder of Sanity Daily. Host of ‘Mental Health First” Podcast. A digital nomad, published author and an NLP practitioner, helping you prioritize your mental health.

Common Symptoms of PCOS and Your Way Forward

Polycystic ovary syndrome (PCOS) is one of the most common female endocrine disorders. According to the World Health Organization (WHO) estimation revealed that over 116 million women (3.4%) are affected by PCOS worldwide (Bharathi et al., 2017).

In this blog, I am going to talk about the common symptoms of PCOS ( Polycystic ovary syndrome) in women, some doable recommendations and we will also talk about how PCOS affects women emotionally.

7 Common Symptoms of PCOS: Know the Signs

What is PCOS? Polycystic ovarian syndrome (PCOS) is a hormonal imbalance caused by the ovaries (the organ that produces and releases eggs) creating excess male hormones. If you have PCOS, your ovaries produce unusually high levels of hormones called androgens. This causes your reproductive hormones to become imbalanced.

Although the exact cause of PCOS is not clear. Many women with PCOS have insulin resistance. This means the body can’t use insulin well. Insulin levels build up in the body and may cause higher androgen levels. Obesity can also increase insulin levels and make PCOS symptoms worse. Sometimes it is also hereditary.

Here are some very common symptoms of PCOS:

1.) Weight gain

2.) Irregular periods – missed periods, irregular cycles, spotting.

3.) Infertility – difficulty in conceiving because of irregular ovulation or no ovulation

4) Change in skin condition – excess oily skin and acne-prone

5.) Hair loss or sometimes unusual hair growth

6.) Mood disorder

7) Tiredness/fatigue

Risks surrounding PCOS in women

Worldwide, PCOS affects 6% to 10% of women, making it the most common endocrine disorder in women of childbearing age. By age 40, 40% of women with PCOS will develop pre-diabetes or diabetes. The United States spends an estimated $4 billion annually to identify and manage PCOS.

Apart from the mentioned common symptoms of PCOS, women also face a lot of sleep disturbances and restlessness, health issues, nutritional deficiencies, inflammation, and mood disorders.

PCOS can increase your chances of developing other health-related problems as well:

Diabetes – a lifelong condition that causes a person’s blood sugar level to become too highMood swings and irritability–  the symptoms of PCOS are so draining that sometimes it can affect your confidence and self-esteemHigh blood pressure and high cholesterol Disturbed sleep patterns – overweight women may also develop sleep apnoea, a condition that causes interrupted breathing during sleepEndometrial cancer– A very rare risk but women who have had absent or very irregular periods for many years have a higher than average risk of developing cancer of the womb lining. PCOS and Emotional health

If a woman has to go through all of the above physical symptoms, just imagine the about of mental strain it will cause to her. One of the major common symptoms of PCOS is that it delays pregnancy and society even makes it tougher by asking about pregnancy and giving their never-ending uncalled advice. PCOS is believed to be associated with worse symptoms of depression, anxiety, OCD, and somatization. 

It obviously takes a huge toll on women’s emotional health. The weight gain, fear of developing other health issues then unhealthy lifestyle and unsupportive environment just keep on adding to the stress. It is very important to not only stay sane amid the chaos but also take complete charge of your life in such a situation.

I agree PCOS doesn’t have a guaranteed treatment but there are ways we can work towards reducing the risk, adopting a few lifestyle changes, dietary changes to control the weight gain, adopting a few healthy habits, practising self-control and self-disciple and I feel half the battle will be won.

[image error]Few recommendations to cope with PCOS by the Natasha Brand

After knowing the symptoms and what risk PCOS could bring along with it, now it is imperative we discuss a few countermeasures to reduce the risks of PCOS.

While most supplements could cause along-term issues, Natasha’s Harmony works by balancing blood sugar levels throughout the day and remains 100% all-natural. Regulating the usual “unhealthy” cravings you get that lead to unwanted weight gain or the ” skinny Fit ” feeling.

The Best Thing? By bringing everything back to balance, Natasha’s Harmony works with your body, not against it and here is how:

1.) Improved diet–The connection between the food we eat and our body’s overall health and wellbeing is undeniable. If you want to change your diet to lose some weight and improve your chances of conceiving, then some foods should be avoided. You can also look for natural appetite suppressants for weight loss. There is a range of product lines of all-natural, vegan, gluten-free women’s hormonal health supplements.

2.) Supplements — There were times when people would avoid using supplements, but nowadays we get the best essential vitamin, minerals, and iron supplements important for our body. We even get the best weight loss supplements for weight loss & blood sugar support. The right Supplements can be helpful in women’s health issues, including hormonal issues like PMS, PCOS, weight gain, stress and many more!

3.) Natural foods – If you’re trying to improve your chances of conceiving by how you eat, the bottom line is to pursue a healthy weight (whether you reach it or not), and to eat a healthy diet full of whole, plant-based foods.

4.) Daily exercise – Losing weight is very challenging for women wiht PCOS conditions due to the increased insulin levels and hormonal imbalance. Including exercise, and moderate walking in your daily regime can improve your quality of life in a lot many ways. Regular exercise is an effective way to improve insulin levels in PCOS.

5.) Increase water intake – Water! Aah! I just drank a glass of water before writing this point. Taking sufficient fluids is an important part of maintaining a healthy diet and lifestyle. You can also consume warm after, known to be effective for PCOS.

6.) Sleep hygiene– Women with PCOS often report problems such as insomnia or poor sleep. Poor sleep quality is associated with an increased risk of obesity and insulin resistance. Accordingly to experts, sleep hygiene is regarded as one of the most important items of lifestyle modification in PCOS patients.

7.) Discipline in daily routine- One of the common symptoms of PCOS is also the poor quality of life. A healthy diet and more physical activity can help you lose weight and reduce your symptoms. And, you need to follow a disciplined and structured daily routine to help yourself.

Why Do People Remain In Unhappy Marriages?

Marriages are made in heaven! We all have heard this phrase over and over again. So if marriages are made in heaven, why do they turn into a living hell for some individuals? Marriages flourish, marriages fail, but why do people remain in unhappy marriages?

Why do people remain in unhappy marriages?

In this blog, let us together ponder over the possible and the most common reasons why people stay in toxic relationships knowing the consequences of staying in an unhappy marriage and yet carrying the baggage of hurtful emotions throughout their life.

There could be thousands of reasons varying from individual to individual, just like we hear most uncommon and uncanny reasons for separation and divorce and there exist a plethora of reasons, obviously hard to digest and understand the exact reasons why we stay in unhappy marriages.

7 reasons why people stay in unhappy marriages

Here are a few very common reasons why:

1.) Fear of getting judged

One of the most common reasons why people stay in unhappy marriages. Do you know why do people remain in unhappy marriages? Because they don’t want to be judged and labelled. A woman doesn’t want to be called a divorce, someone who could not manage her household and her husband.

A man will not want him to be seen as a loser who could not take care of his family, but no one could ever escape from the unwarranted and unsolicited remarks when they take that step towards separation and ending things.

People fear all the challenges and struggle and develop cold feet, they feel numb and don’t see a way out, so yes they remain where they are, in the toxicities of their relationship, hiding and covering everything beneath that smile.

2.) Children

Another prominent reason why people remain in unhappy marriages and suffer, but here is the catch, along with them the child suffers too. In most cases, children even develop long-lasting beliefs about relationships which becomes hard to crack.

But just for the love of their children, being able to raise them together, sometimes parents don’t part their ways, they stay together but in different worlds of their own. Just for the sake of children, they come to an arrangement where the marriage is no longer a beautiful relationship but just an agreement and adjustment for many couples.

3.) Lack of financial support

Even though more and more women are educated and working today, the majority of the women population still lack this option and hence they lack financial freedom and support. If they step out of the marriage they know they have no other means to survive.

Most of them have never worked or have no knowledge of the outside world and this is just some basic thing I am sharing if we go with the statistics based on countries and ethnicity things are even worse. Hence, most of the women stay in unhappy marriages and stay unhappy throughout their life because they cannot provide for themselves and their children. It is a harsh truth and it kills them.

4.) Unssuportive environment

An unsupportive environment is another major reason why people stay in unhappy marriages. Most of the times family members, toxic in-laws doesn’t support and help. Most of the time your in-laws will keep interfering between you two, directly or indirectly.

But when you approach them for help, they take out all the resentment they have been piling u against you and you are labelled as a badass. Someone who could not handle their relationship and now seeking help from others, what a loser, eh?

5.) Maschosim

Why do people remain in unhappy marriages? Because sometimes they like it being there. This might sound weird to many, but some people like to stay in pain, maybe it becomes their pattern. They know the ups and downs so well that they become accustomed to it, although not happy or comfortable but may be used to it.

It is also called finding subconscious pleasure in emotional negativity. An incident or experience we don’t appreciate or like but cannot detach ourselves from it, masochists sometimes like it being there and they start relating/familiarising with that pain, and even worse they self-sabotage themselves.

6.) Codependency

Codependency is in any relationship is harmful. It is when one partner depends too much on the other for every kind of support and pacification. Support like emotional, physical, moral and sometimes even complete financial support.

When things start to fall apart, they lose their grip and don’t know where to rely anymore and this very situation leads to a lot of agitation, anxiousness in the individuals, totally unhealthy for their mental well-being.

7.) Social Pressure

Social pressure is another common reason for the question, why do people remain in unhappy marriages? Most of the time it is the society, people around us, neighbours and relatives who put us in such a tough spot that you will feel that your troubled paradise is better than hearing them speak trash about things they don’t even know.

To conclude, I would say that most of the toxic, troubled relationships die once they lose the very essence of their formation, then rest of the time we just carry the remains of what is left, and surprisingly most of the time there is nothing left, yet we carry the weight just because of the above-listed factors.

We kill the beauty of our life just because of society, stereotypes, people around us. We forget to live our life to th fullest just because we see no hope towards the end of ht tunnel, all we see is darkness and can’t help ourselves fall deeper into every single day.

Do you want to live such a life? Ask this question to yourself and do what is needed, you are the writer of your life, write your own story, edit often.

Love and light

……………………………………………………………………………

Priyanka Nair is the author of 26 Days 26 Ways for a Happier you and Ardhaviram. An NLP practitioner and Founder of Sanity Daily, helping you prioritize your mental health. Let’s build a happy community.

10 Best Stress Relief Games to Help You Relax

Almost one-third of the world struggles with anxiety and stress these days. In this fast-pacing world, everyone is struggling for mental peace. Everybody keeps going back to their mobile phone, so instead of mindless scrolling, how about playing some games for a while to lower the stress level? Maybe just before a presentation or a long day to reduce stress should not a problem.

10 Best Stress Relief Games for you

Moreover, stress relief games help you to lower the mental pressure you experience every day. Well, it certainly does not mean that gaming is the only thing to reduce stress but since it is all about being technologically present nowadays, here are the 10 best stress relief games to help you relax.

Bubble Wrap

Bubble Wrap is surely one of the best stress relief games. Undoubtedly, a lot of people love to pop bubbles. But now this game is available virtually as well. You just have to press the bubbles with your fingers and make them explode which helps you to get rid of the destructive emotions. This free app is a great app to pass your time, lower your stress level, and get rid of all the suppressed emotions all at once. The app also offers a range of colors and pleasant sounds and also allows users to change the bubble size.

Color Break

Color Break is a marvellous opportunity to relax and have fun. It is an app that lets you paint digitally using your fingertips. If you are more of a creative person, this app will surely prove to be one of the best stress relief games for you. Also, the app is known to forget about a tough day. This game boasts an unlimited number of colors and lets users share their work with their friends. This game will make you forget about your day and thus relieves stress.

Candy Crush

Candy Crush is a well-known and one of the most popular and best stress relief games available on the play store. It is easy to learn and play and does not take a lot of your time. The game has unending levels so that you can play as much as you like. Apart from that, the music and sound effects are pretty delightful that lower your stress level even more. All you have to do is use a little bit of brainpower to find the combinations that let you move on to the next levels. It is free to play and since it is just about candies, you are going to love this game.

Wordscapes

Sometimes your brain needs to exercise to relax. For that purpose, wordscapes is one of the best games for your brain. The app sharpens your mind even if you play just 10 minutes every day. The app challenges you with word searches, crosswords, and anagrams. The background is beautiful that relaxes your mind and puts it at ease. According to the reviews, the game is very relaxing because you are given unlimited chances to complete each level. This might be a little addictive as compared to the rest of the games listed on the list.

Super Mario Run

If you were a fan of Mario in your childhood, then this game will take you back there. But you don’t have to use both hands to play this one. You can control Mario by tapping as he runs forward, spins to collect coins, and reach his goals. There are four modes to try out, the most soothing and relaxing of which is Kingdom Builder. In this mode, you collect coins and Toads to build your kingdom. 

Ink

If you are fond of puzzles then this is one of the best stress relief games for you. It is kind of an unconventional puzzle game concept. It works like most puzzle games but the point is to conquer the enemies of the room. The environment is invisible and it is dark so you don’t know where you are going. This is the beauty of this game. 

Carrom

Carrom is the best game of all time and everyone knows this fact. It is played among players in teams of two. The team that wins the maximum number of coins wins. Since it is played among 4 players, you can play with your family members to relieve the stress and calm yourself down. Carrom is among the oldest games and is loved by most families in India. You can easily get aboard on Amazon or Flipkart. Not only this, but you can also get amazing discount using coupons.

Ludo

Who does not love Ludo? There was a time when ludo was played as a board game. But today, that game can be played on a mobile phone virtually with your friends and family. However, the real fun of playing this game is over a board only. The fear of losing the game and flipping the board over and over is so fun and takes all your stress away just like that.

Dart Game

For the people who are into something different from the typical board games, a dart game is one of the best things for you. This game is a fun and challenging game that requires hand-eye coordination and fine motor strength. There are two types of dartboards including a normal one and a magnetic one. However, this game is not recommended for kids.

Prune

Prune is a simple game with a simpler goal. You have to prune the Bonsai tree and get the desired shape. So, what you do is remove all the unnecessary parts and get the perfect shape. There is no sort of competitive pressure and the design of the game is monochrome which is beneficial for calming the mind. This is one of the highest recommended games for relieving stress.