Sound-Based Therapy Tips for Mental Wellbeing

COVID-19: Surviving lockdown with Sound based therapy

0
Sound therapy
Here are some key Sound based therapy tips to enable you to stay healthy both physically and mentally. Pixabay

How are you handling your daily routine while in lockdown? Is the anxiety of the situation overwhelming? What steps can you take to help yourself in these trying times. Sudhanshu Rai, Life Coach and Motivational Speaker, shares some key Sound based therapy tips to enable you to stay healthy both physically and mentally.

Sound is intrinsic to everything knowingly or unknowingly, it plays an important role in one’s mental health and overall personality. It starts right from our respiratory system as we observe the sound of our breathing while inhaling and exhaling. It directly relates to the mental and physical status of any individual – when in aggression, the sound of our breathing is different than what it is when we are in peace.

Sound therapy
A sound therapy can stimulate your hormones. Pixabay

Following the sound of Breath

Sit or lie down on a mat and close your eyes. Slow down your breathing and make the process of inhalation as deep as possible. It should be deep but at the same time as long as possible. You can feel a flow of positive energy along with the air you are inhaling. Slowly slip into the sound of your breathing, syncing along the different sounds of inhalation and exhalation. Focus on the sound and your mind will start relaxing. This can be repeated multiple times during a day.

Sound of humming

Bhramari is one such humming exercise that can effectively calm your mind. One needs to sit on a mat, shut eyes, ears and nose and make the sound of ‘OM’. When observed closely, this triggers a positive vibration that can be felt directly on mind. This can be repeated 15-20 times. This therapy is directly targeted for the upper region of your head.

Sound of Nature

If one has the option of standing or sitting in a balcony, he/she can just close his eyes and listen to the sound available in surroundings, i.e. chirping of birds, air passing through his face etc. This must be practiced early morning as nature has its own healing powers, and once a person reaches closer to nature, he or she can just start reach closer to the source of sound. A tenure of 10-15 minutes is perfect for this process.

Sound therapy
Musical instruments can also help you out with your therapy. Pixabay

Sound of music or created sound

One can lie down calmly with closed eyes and create surrounding music or sound at their place of choice. For instance, I may want to feel that I am lying down on sand, closer to beach, and listening to waves progressing towards me. Several captured voices are available on YouTube and other platforms, from where people can select the sound of their choice. Once you have started feeling the surrounding, go enjoy the freedom and feel the moment i.e. visualise the colour of the beach, stair at the clear blue sky and feel the breeze of fresh air. The created sound directly stimulates the hormones and make a person feel the surrounding as if they are really at the place. This may lead you to a peaceful sleep, and if you slip into a deep sleep, please flow with it.

Also Read- Older People Have the Wisdom to Use Mindfulness

Sound of chanting/instruments

Everything starts from sound; be it birth or death. Chanting or playing an instrument, i.e. Guitar, Drums etc, of your choice directly influences the brain and helps improve the thought process, thereby creating a positive vibration around us. This should be practised for at least 30 minutes first thing you wake up. (IANS)

Next Story

Re-kindle All Relationships During The Lockdown

Relationships can be mended in these tough times if you remember to keep these things in mind

0
Relationships
Rejuvenate your relationship amid lockdown. Pixabay

BY PUJA GUPTA

Being in close proximity 24×7 due to restricted movement outside may create strain in relationships. Experts believe that just as the Coronavirus pandemic increased divorce rates in China and the rest of the world, it seems like India, too, could face this psychosocial crisis after months of lockdown.

Rahul Krishnan, co-founder of Bold Care, a digital men’s wellness platform, says that couples should utilise this time to rejuvenate themselves and their relationships. He suggests a few ways how couples can make the most of this period.

Find Balance In Your Relationship

The greatest friction during lockdown is when one partner or both the persons are anxious. The balance of power shifts when you’re both working from home. Remember to be patient and accommodating. To keep things pleasant in the long term, create a work schedule. During working hours, treat your partner just like you would treat your colleagues. When work hours are over, remember you’re at home, with your loved ones. Being able to distinguish your role through the day is a habit formation that goes a long way in strengthening relationships.

Make Time For Yourself

Being in constant contact with the same person for days on end can lead to frustration and irritation – for both of you! Making time for yourself to be alone is important, and it helps you to decompress and process your emotions. Take a little longer with your bath and grooming. Read a new book, re-read old favourites, or listen to a podcast. Spending time alone could be as simple as lying down, with no compulsion to make small talk.

relationships
Rahul Krishnan, says that couples should utilize this time to rejuvenate themselves and their relationships. Pixabay

Exercise is a good way to get some alone time while also keeping yourself in shape. The endorphin rush that your body experiences during exercise is a great mood booster. Stretches and floor exercises are a good way to start. If you are missing your gym sessions, try exercises that use your own body weight such as pushups, pullups, squats and planks. Household items such as bags of flour, backpacks and water bottles can substitute weights. If you have space, there are plenty of dance exercise routines that you can try.

Reconnect With Your Partner

The lockdown opens up the possibilities for greater intimacy. Take this opportunity to reconnect with your partner. Unplug social media for a while and talk to each other, and check in with your partner’s feelings and fears. Make a work-at-home schedule so that you can spend more time together.

Board games are great at bringing people together. Some people might enjoy the mental intricacies of Chess and Scrabble. Others prefer the simplicity of Ludo, Snakes & Ladders, or Carrom that still hold their appeal across generations.

Lend A Helping Hand

This is the best time to collaborate on chores around the house and help each other out. Be willing to try out new tasks to the best of your abilities, and be mindful of what needs to be completed. Even a small attempt on your part goes a long way in easing both your workloads, and doing chores together can become a productive way to spend quality time.

Living In A Big Family

Larger families in lockdown together have made it difficult for couples to find their own space. If possible, go out for a short walk together and make grocery shopping a couple’s activity. Use your phone to keep personal conversations going and try out new ways to be intimate.

Couples
Couples should effectively use the lockdown to mend their love. Pixabay

Mend Your Relationship

For couples in strained relationships, this lockdown is a good time to talk things out. Social distancing sparks an “us against the virus” instinct which is great for relationships. Focus on getting through this with your own and your partner’s mental and physical health intact. Co-existing, being kind, and extending compassion can heal rifts. If you have children, spend time doing simple activities that they enjoy. Make time to talk about their feelings and troubles and remember to give them their own space and privacy.

Staying Connected To Family

Scheduled video calls can make everyone feel connected easily. Keep in touch through messages for the rest of the time. But also remember that if you feel stressed, you’re allowed to take a break from social media. Mute notifications on apps when you need some peace and quiet, and change your status to indicate that you’re taking time off. Always keep your phone available in case of emergencies.

Also Read: McLaren Removes OnePlus as Partner For The 2020 F1 Season: Report

Locked Down Away From Each Other

Many couples have been separated and stuck in different cities. A situation like this is always difficult and especially more stressful in these tough times. This is a good time to recreate the initial days of your relationship with intimate texts and long phone calls. Distance gives us newer perspectives and new opportunities to explore intimacy. Analyse your role in your relationships and see how you can better meet your partner’s needs and expectations, and they yours. (IANS)

Next Story

Deepika Padukone Joins Hands With Instagram to Create A ‘Wellness Guide’

Deepika Padukone shares a 'wellness guide' amid lockdown as part of an initiative for global Mental Health Awareness month

0
Deepika Padukone
Deepika Padukone curates a wellness guide. Wikimediacommons

Actress Deepika Padukone says the past several weeks have not only been “exceptionally unusual”, but also very difficult, with everyone facing the fear of uncertainty about the future. To share how she is nurturing her mental health amidst the pandemic, the actress has joined hands with Instagram for an initiative titled, ‘Wellness Guide’, as part of its global Mental Health Awareness month.

“I am sure we all agree that the past several weeks have not only been exceptionally unusual but also very difficult; uncertainty about the future, loss of livelihoods, and the inability to be around family and loved ones, are just a few of the challenges facing us,” Deepika said.

adding, “And situations such as these often lead to or aggravate mental illness. I look forward to sharing with all of you some of the things I’ve been doing over the past several weeks to nurture my mental health, and I hope you find them useful too.”

The ‘Wellness Guide’ keeps people inspired during these tough times and is a new way to easily discover recommendations, tips and other content from your favourite creators, public figures, organisations and publishers on the social networking platform.

Deepika Padukone
Deepika Padukone joins hands with Instagram amid lockdown to create a ‘wellness guide’. Wikimediacommons

With people struggling due to the Covid-19 pandemic, ‘Guides’ will first be focused on wellness and mental health content. Globally, Instagram is enabling public figures and creators to connect with expert organisations to share resources during this time, and for India, it is Deepika, along with The Live Laugh Love Foundation, that has curated this guide.

Also Read: Leading Indian Bars Raising Funds For Employees Amid Lockdown

“We want to support their mental well-being by amplifying mental health resources and empowering creators to create inspiring, wellness related content. The Wellness Guide is a step in that direction,” said Ankhi Das, Director, Public Policy, Facebook — India, South and Central Asia. (IANS)

Next Story

Expectations, Startups Should Have in The Coming Month

Startups should be expecting a new turn in the coming months.

0
startups
Startups should be expecting some changes in the economy. Pixabay

While the government’s economic package claims to help small industries and startups, what is it that they can really expect to happen in the coming months? As GDP growth rate topples, Motivational Speaker and Life Coach, Sitender Sehrawat attempts to answer questions on startups

The Rise of Startup Culture

2019 saw over 50,000 Registered startups and $14 billion in funding alone. Predictions were that Indian startups by 2025 will contribute substantially to the $5 Trillion GDP aim valuing over $500 billion alone. That was despite their growing losses, keeping the founders up all night, and investors were still signing fat checks. All this sounds terrific till January this year, and then Coronavirus came to shatter ambitions, not just within India but Globally.

Mammoth organisations who dominated the skies and IT are now on the edge of going bankruptcy. It sure does sound scary. Before we know what to fix, let’s do a reality check and see what needs to be fixed.

The Pandemic Effect

The coronavirus pandemic has left many passionate founders pondering and trying to see beyond the clouds. The effect on the consumers is not only economical but also mental. From fashion to consumption of goods, to investment, construction, travel, hotels, restaurants, traditional media –everything and everyone is suffering.

Small-cap startups are finding it difficult to survive since there is no clarity. IMF has already given us a cold shiver saying south Asia’s economy is going to suffer profoundly. Not only startups but big established corporates are also revising their future plans. Big software projects are either canceled or put on indefinite hold. IATA predicts that just in aviation alone about 2 lakh people will lose their jobs.

Startup
Startups will be expecting newer reforms. Pixabay

The catastrophe doesn’t end there, people are going to take time to step out to eat and shop and do other things. A few pieces of research suggest that social distancing might be needed for as long as 2022 or even 2024. Hiring has almost been frozen. Since startups are always on the edge, cashflow is a big concern and it’s resulting in people closing shop. Not just Foodtech, HR, Fintech, logistic but decade-old startups that were profitable are finding polite ways to fire the leadership. It doesn’t happen in India. We are the third fastest startup ecosystem after the US & China. But what does the future look like to and what can we do to stay afloat. Let’s look at how businesses are going to evolve post lockdown.

B2C Startups

As per a recent survey, 85 percent of people said they would refrain from eating out and a social gathering. That directly impacts many Businesses. From malls to restaurants, to social gathering events. The impact of COVID-19 isn’t merely on the economy, it’s on the mental health as well. The effects are far more unseen at the moment of uncertainty. Consumer behaviour is expected to be the most affected. There will be an obvious change in people’s lifestyle and spending behaviours. The most impacted are Food, Lifestyle, Luxury, and Travel. But like always we choose to see the positive side of the crisis. Founders must now be in “Bias for action” mode before they reach the end of the runway.

What Can the Startups do to stay in Business?

Go back to the drawing board. We have all had serious discussions about future plans and strategies. But when the future itself is ambiguous, those plans might not prove to be assertive. It’s time we go back to our drawing boards again and put our imaginative & innovative powers to work. Speak with more people and get inside their minds to understand how a customer is re-planning their spending behaviour.

Read the customer’s mind and re-strategise your service.

Can your product or service be more present specific than the future since the future is not certain as of today?

Work from home, a serious consideration?

One of the positive changes that COVID-19 has forced us to realise is that for many job types, work from home can be a serious alternate. Not only startups but larger corporations are considering this option more seriously than ever. It not only saves infrastructural cost but also has a positive environmental effect. A study by American researchers revealed that the most stressful part for people is traveling to work.

Word of caution: Work from home can have a serious mental effect on your employee if not trained properly. Mindfulness and the “Flow” practices are immensely critical before you let your stars work from home.

Startups
Understanding what startups will experience in the coming months. Pixabay

Can you keep your employees be equally focused even with a disparity in your original vision?

When you interviewed people for this role, they showed a tremendous passion for the vision and the role, that’s why you hired them, right? But what if you have to change your vision to stay afloat? More than trying to woo your customers with huge discounts and lucrative deals, think about your employees’ happiness & wellbeing too. If Founders and employees vow to stand with each other, customers will see the passion in your Company and will most likely stick with you.

Do you really need a fancy Office & Overlapped Roles?

Not all but some startups think of themselves as a miniature version of larger Corporations and end up hiring people in the same fashion. This action creates an overlap in their roles. Startups are as dynamic as the weather in the mountains. What they planned on Monday might not make sense on Friday. A startup needs jugglers. Go over the list of people and see who fits the bill right now. Did your data analyst, developers & other people deliver as efficiently from home as they did from office? Do they need to come to the office? Think again. You might fit in a much smaller office if you need one at all.

Business Travels

Explore online tools that may fill in for expensive business travel and face to face meetings without hampering productivity and revenue. Even your customers will understand the importance of essential social distancing. Larger corporations are encouraging their people to avoid unnecessary travel, we can do it too. Right?

Gearing up for the new Business opportunities

There is news everywhere that the world is looking at India to shift its manufacturing plants. Do you already have the infrastructure and manpower to claim the opportunity? Stay in touch with the government for bigger opportunities. You might want to showcase your resources to take on the next big manufacturing or logistic hub.

Does Your Startup Have Semi- Skilled Workforce?

Many Unicorns and established startups have already tapped the opportunities of the current situation. Food tech startups delivering essential goods, offering the same day, even offering delivery within an hour. Healthcare essentials like medicines, masks, blood tests, and other sorts of “need of the hour” services. It’s the hour of innovation. There is an acute need to work on fundamental issues that have arisen due to the pandemic. If you have a skilled workforce, can you build an online version of the solution? Can you offer online learning, a game, a Virtual meeting tool, an AI robot to support healthcare professionals, the possibilities are enormous? Because the virus didn’t just come alone, it brought the possibilities, can you tap them?

If you are a restaurant, can you offer live streaming of your customer’s food preparation?

Fintech, ed-tech, health tech, e-commerce, and many other types of startups are going to come out stronger and will continue to change the way we live. Startups will not see green cash books, they need to trim their operational costs and innovate in the face of adversity. We all need you to solve real-life problems.

Most Important – Mental Well-being Of Your Employees

Research data from a renowned American University proved that employees who are happy and mindful are more productive. Take care of your employee’s mental health and emotional intelligence. After all, hiring isn’t in your to-do list for months so you’re going to need to get more work done with the same number of people.

Also Read: #BacktoWin: LaLiga and Facebook Begin Countdown to League Return

Before your roll up your sleeves, ensure you train your employee’s mind to survive the difficult times. What’s most important today is “Mental Health” Emotional Intelligence, and the power of resilience. If you keep them stronger, you will come out as a better person, you will do good for people and your country. Remember the moral obligation of People’s welfare. That’s why you founded your startup, isn’t it? (IANS)