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“You don’t have to struggle in the silence. Give yourself some credit for how far you have come.”

Menopause, a phase or a transition period that every woman has to go through. It marks the end of your period and reproductive years. Like every other change, menopause is also inevitable and these changes definitely aren’t casual. It brings a lot of mixed feelings and emotions that are not easily acceptable. Some women can easily accept and handle these changes. They look forward to these changes but it becomes difficult for other women. They cannot easily handle this phase and hence, destroy their mental peace. Some of the emotional changes experienced by women undergoing menopause can include:

• Irritability
• Feelings of sadness
• Lack of motivation
• Anxiety
• Aggressiveness
• Difficulty concentrating
• Fatigue
• Mood changes
• Tension

So, before moving ahead, let’s understand what menopause is and how to deal with this situation.

What is Menopause?

The definition of menopause is when you haven’t had a period for a full year. The average age of onset is 51. However, your body starts changing many years before you reach menopause. This stage is called perimenopause. During perimenopause, your estrogen and progesterone levels begin to diminish. Once you reach menopause, your hormone levels stabilize. But, until then, the fluctuation of hormones can bring on a host of issues. Some women experience mild symptoms for a short period. For others, symptoms such as hot flashes, vaginal dryness, sleep disturbances, and memory problems are life-altering and last for several years. 

These symptoms can affect your relationships, your sleep, your weight, and your mental health. While menopause is a natural progression of life that every woman goes through, every woman experiences it differently and handles it differently.

PSYCHOLOGICAL EFFECTS ASSOCIATED WITH IT 

When Menopause arrives in a woman’s life, it brings a lot of emotional changes that are completely a roller coaster ride and has to be handled positively and confidently. The higher chances are that you might feel irritable and have mood swings. You suddenly start experiencing the fear of losing your family and loved ones. Menopause is also followed by anxiety, worthlessness, lack of energy, changes in your appetite, unexplained physical pain, trouble concentrating or making decisions, and much more. You even start losing all your interest in those things that you used to enjoy some of the other days. We understand that reaching your middle-age often brings a lot more changes that may be new to you. But, as it is said, “There is an immense hope and power, even when your brain tells you there isn’t.”

How Can I Cope With the new changes in Menopause?

Menopause is a Latin word where “Meno” means month and “pause” means to stop. But, remember all women will not experience this phase in the same manner. There are certain tips that can help you a great deal and also, maintaining some simple yet beneficial lifestyle changes can reduce your stress and make you feel relaxed and self-calming. 

Here are some tips that may make it easier for you to handle your fluctuating emotions:

1. Get Adequate Sleep:- Many women in menopause experience sleep problems. Your doctor may recommend getting more sleep at night. Try to follow a regular sleep schedule by going to bed at the same time each night and waking up at the same time each morning. Keeping your bedroom dark, quiet, and cool while you sleep may also help. Taking adequate sleep will let you and your mind relax. This reminds us of the famous statement “Sleeping soundly is the best meditation.” 
2. Get Regular Exercise”:-  Regular exercise can help relieve stress, while boosting your energy and mood. Try to get at least 30 minutes of exercise a day, five days a week. For example, go for a brisk walk or bike ride, swim laps in a pool, or play a game of tennis.It is also important to include yoga in your daily routine.
3. Try Relaxation Techniques :-Yoga, meditation, and massage are all relaxing activities that can help reduce stress. They may also have the added benefit of helping you sleep better at night. Listen to your favourite music and read some good books.
4. Find a self-calming skill to practice :-Notice your problematic time , the time when you are in much pain and try some activities that will calm not only your mind but also your soul. If  you don’t know about Music Therapy and Dance Therapy, go for it. Music soothes your mind and soul in such a manner that it is no less than therapeutic to you.
5. Eat healthy.:- Talk to your dietician and get a proper healthy diet that can be your best medicine in driving away all these mixed emotions that have caused you so much trouble. Eat lots of fruits and green vegetables. Drink enough water.Avoid tranquilizers and alcohol.
6. Talk Therapy:- Feelings of isolation may prevent you from sharing what you’re experiencing with friends or family members. You may find it easier to speak with a trained therapist who can help you cope with the challenges you’re experiencing. Nurture your friendship and stay connected with your loved ones. Try to keep yourself engaged in different activities, Engage yourself smartly. Don’t continue focusing on the problems . Diversion Technique will work like magic on you. Don’t focus on the problems , Divert yourself and focus on the solution.

Follow these simple tips and Talk with your doctor to discover what options may be the most effective. Always stay positive and strong. These are nothing but just another phase of life like puberty. It is the time when ovaries stop producing eggs anymore but not the opportunities and new challenges stop. Keep fighting and take care of yourself. 

Remind yourself every day that “TAKING CARE OF MYSELF DOESN’T MEAN “ME FIRST”, IT MEANS “ME TOO.”!! YOU WILL SMILE AGAIN AND FOREVER.

Losing hope and being tensed about your future is genuine when your time is not coping up with you but remember that, suicide is never an option. Don’t let this be the last page of your story but the start of your next chapter. Maybe you can feel a bit of uneasiness, maybe you want to get rid of this pain and suffering. We know it is a bit of discomfort that doesn’t let you move ahead but, to every suffering, there’s an end. 

When we feel incapable of ourselves getting onto an exact solution to our problems, we tend to find the easiest way and then, comes the thought of suicide or in a simple word to end our precious life. All I want to say and ask is that ending this life will solve all the unsaid questions or will leave a void that can never be filled. So even if you’re going through a bad phase of your life or even, you no longer feel the same energy to give yourself a great push, don’t move for the suicidal attempts or incorporate such thoughts. Here, we are going to tell you some of the finest steps that can improve the quality of life and also prevents you from suicide or having any such thoughts. 

“Problems will come but, don’t let it complicate or confuse you.” 

One of the famous psychologists said about mental illness, “ Having suicidal thoughts is common but the situation worsens when people act upon those thoughts. Prevention of suicidal cases can be focused on by motivating and encouraging the person to share their inner feelings, thoughts and whatever is going on in their mind with their loved ones, friends, therapists, or even any religious authority. 

We can generally see that people don’t speak up about their thoughts during this phase because of social and cultural taboos. It is often the stigma attached to suicide that makes it tougher for the person seeking help from others and also opening about it. 

Very few of us know that many factors push a person to end their life but most individuals who consider suicide do not want to die. They just do not know how to cope with the stress and pain they are going through. Death or taking life isn’t easy for them either.

So, what are the steps to prevent suicidal thoughts? 

• The fundamental cause behind suicidal thoughts should be treated well. The underlying cause such as depression, lack of self-esteem or any such abuse that has affected the person deeply has to be treated and looked after nicely.
• Getting help in the form of Medication, Psychotherapy is of utmost importance. Suicidal Tendencies will not go on their own. The person has to seek help from somebody who he finds safe and secure.
• The person should be encouraged to share his ideas and speak about the problems that are troubling him greatly.
• Suicide helplines should be dialled for help.

There are many times that the loved ones or your close ones want to help you but they don’t know how and what to do. From where to start and what to start. So, we want to tell you that first of all accept the fact that Mental Ailments is just like any other physical ailment and it must be treated with utmost care. Widespread understanding and open-hearted conversation about mental health can allow the person to share his thoughts, problems and the state that he is going through. Educate yourself and the people around you about mental health. Read more and more about it.

Don’t be too quick in judging someone’s state of mind. Remember, you don’t have to show them the easiest or quickest solution. Just show them the compassion, empathy and sympathy they want from you. Allow them to lighten their burden and heavy heart by talking to them and helping them to share their thoughts, as sharing is caring. Tell them that they are not alone and you are with them to support and help them out. You will continue to be there. One should lead the person with suicidal thoughts to helpful resources such as suicide helplines and local mental health associations. Along with all these, try to counsel the family members, friends and loved ones so that they can cope up with the situation and support the person with suicidal thoughts.

“Nothing lasts forever, neither the good days nor these bad days.”Don’t let the person with suicidal thoughts think that they are unloved or left behind. Talk to them and let them share their feelings. These feelings won’t last forever. Be easy on yourself and always remember even if you have no one to talk or share anything with, you have you and you are worthy of being here. Your presence means alot and how dire the situation is, it will eventually end. There is nothing so big in this world that you have to end your life. You are worthy of enjoying this life.

There are times when you feel hopeless and purposeless.  You start believing that this isn’t the life you want and ending the life will end all your pain. But, remember one thing dear friends, you may feel that your life is not worth living but ending this precious life is not such a good idea, in fact, it is not going to end your pain, rather it will increase others’ pain too. I often feel, how a person can simply end his life when this not so fair “life” is going wrong or lacks the convenience you have dreamt of. When this life, is just not yours completely. Don’t ruin this beautiful life that consists of a wonderful present and a positive hope of a beautiful future. If you really want to end all of your pain and worries,  I think you should show some bravery, courage, and strength to hold yourself strongly.  You might ask what this bravery looks like, so let me give you a short and sweet example. “Today, I believe that someone is going to call a therapist and will break the chain of pain and sufferings that have caused you so much trouble. That’s what bravery looks like. !!

You may overcome these thoughts and can tightly hug healthy diets and positive thoughts. Why can’t we talk to those people who can really support us? Communication has always been the best medicine. Talk to someone whom you completely trust in.  Ask for all the help that you need. Speaking up to a reliable person has always done wonders. Suicide has never been a better ending or an apt solution to a problem, with your own efforts and dedication you can yourself change the problems into just another newest solution. 

Taking action is always the best choice. What more can you do to make their situation better and better. So, start by asking various questions.

The first step is to find out whether the person is in danger of acting on suicidal feelings. Be sensitive, but ask direct questions, such as:

• How are you coping with what’s been happening in your life?
• Do you ever feel like just giving up?
• Are you thinking about dying?
• Are you thinking about hurting yourself?
• Are you thinking about suicide?
• Have you ever thought about suicide before, or tried to harm yourself before?
• Have you thought about how or when you’d do it?
• Do you have access to weapons or things that can be used as weapons to harm yourself?

These simple questions can save someone’s from ending their dreams and hopes. Offering someone an opportunity to talk to and listen to has always been the best medicine for reducing the risk of suicidal thoughts. The solution doesn’t end there.

• You can also take help from trained professional or a therapist :- They are the person who is going to handle the situation better. So, in this way you can offer the best help they require during those times. 
• Don’t be patronizing or judgmental. :-  Judging them at the time of such distressing moment can work as adding butter oil to the burning  fire. For example, don’t tell someone, “Things could be worse” or “You have everything to live for.” Instead, ask questions such as, “What’s causing you to feel so bad?” “What would make you feel better?” or “How can I help?” These things will help the person to get over from the burden that has caused them so much pain and anxiety. 
• Acknowledgement and being respectful towards their feelings is also very important. :- Show them the respect they deserve. Don’t judge them with this sudden action. Don’t try to talk the person out of his or her feelings or express shock. Remember, even though someone who’s suicidal isn’t thinking logically, the emotions are real. Not respecting how the person feels can shut down communication. They won’t open up themselves and this will be an another alarming state where helping or supporting someone becomes difficult.
• Encourage the person and offer reassurance :-  When someone is suicidal , for them everything seems to be negative. They start believing nothing will ever make things better. So, encouragement and offering assurance that everything will become better with the time act as a therapeutic massage to them. 

Remember, you can’t and you’re not responsible for preventing someone from taking his or her own life — but your intervention may help the person see that other options are available to stay safe and get treatment. You can change someone’s life just with your little involvement. !!

For a woman, the birth of her child is the most important and valuable phase of her life. But, this is so true that giving birth is one of the emotional roller coaster rides. Not just before the birth or during delivery but also, after the birth of her child which is also called the Postnatal or Postpartum period is really a difficult journey or say an emotional tornado for a woman who is a newly born mother. 

But do you know, a lot of things change from body to mood and from hormonal balance to hormonal imbalance. Sometimes, these changes come with a lot of mood swings. You may feel sadness, stress, anxiety, and a feeling of separation after the birth of your newborn. New moms not only struggle with these changes but also go through a lot of thinking to deal with such sudden new experience and responsibilities too. If a new mom struggles beyond the two-week mile, she is going through postpartum depression.

What is postpartum depression or prenatal depression?

Postpartum depression, or PPD, is a form of clinical depression that begins after the birth of a baby. Common symptoms include:

1. loss of appetite
2. excessive crying or fatigue
3. difficulty bonding with your baby
4. restlessness and insomnia
5. anxiety and panic attacks
6. feeling intensely overwhelmed, angry, hopeless, or shameful.

The period becomes really a vulnerable time as a lot of changes happen all of a sudden. It can begin as soon as you give birth or sometimes the postpartum period generally includes the first 4–6 weeks after birth, and many cases of PPD begin during that time. But, yes PPD can also develop during pregnancy and up to 1 year after giving birth, so don’t discount your feelings if they’re happening outside of the typical postpartum period.

Risk factors include during the time of PPD

1. a history of depression or other mental illness.
2. Breastfeeding difficulties.
3. a complicated pregnancy or delivery.
4. a lack of support from your partner or family members and friends
5. other major life changes occurring during the postpartum period, like a move or loss of employment
6. a history of PPD after a previous pregnancy.

Don’t worry if you have any of these risk factors. With the right treatment and right therapy, you can easily get out of this messy situation and will start feeling better and normal. 

If you’re not feeling better 2 weeks postpartum, get in touch with your doctor. While you’ll be screened for PPD at your 6-week postpartum appointment, you don’t have to wait that long. Doing so can make it take longer for your PPD to get better.

When you do ask for help, be as honest as possible. We know it’s difficult to talk about the negative emotions associated with new parenthood, and it can be scary to reveal just how much you’re struggling. Sometimes, you don’t want to take that step to talk about your sufferings. However, the more open you are about your PPD, the better — and faster — your provider will be able to help you.

How do I get out of this situation and seek relief?

There are several options for the treatment of PPD. You can always go for more than one strategy to get out of this period and seek relief with proper recovery.

1. Antidepressants:- Your provider may prescribe a selective serotonin reuptake inhibitor (SSRI) to treat your depression. There are several SSRIs available. Your doctor will work with you to find one that best treats your symptoms with the fewest side effects. Many SSRIs are compatible with breastfeeding, but make sure your provider knows if you’re nursing so they can choose the appropriate medication and dosage. You can tell them all your routines so that nothing can affect you more in this recovery journey.
2. Counseling:- Cognitive-behavioral therapy (CBT) is a frontline strategy for treating depression, including symptoms of PPD. And, it can help you like magic. The recovery will take time but ultimately, it’s going to be alright. 
3. Group therapy:- It may be helpful for you to share your experiences with other parents who have had PPD. Finding a support group, either in person or online, can be a valuable lifeline. Sometimes opening up can solve a lot of problems that look terrible at some point. Listening to the people, especially those who have gone through the same situation will really encourage you to think about your improvement.

Depression affects your whole body — not just your brain — and it takes time to feel like yourself again. You can recover faster by getting help for your PPD as soon as possible and feel in the same manner as you were feeling earlier. 

We know and understand, it’s hard to reach out when you’re struggling, but try to communicate with your partner, a trusted family member or friend, or your healthcare provider if you think your depression is affecting your quality of life or your ability to care for your baby. The sooner you get help, the sooner you’ll feel better, and the sooner you can enjoy your life and the journey of motherhood. 

We wish you all the luck for your speedy recovery and want to tell you that we are always there for you to help and support you in any manner. 

We say young generations are our pillars of the nation and they are the gifts of nature but, a big question that frequently comes to our mind is, where are these generations going in terms of their families and the responsibilities towards them. This is high time to raise this question and get to the root cause for its positive solution.

I, Dr. Navodita, feel a great need to share with you the most underrated issue of our lives. Today’s generation is so hooked on their mobiles that they have forgotten to spend their time with their families and friends. The impact of mobile devices is such that not only physiological effects can be seen but also the physical effects are evident.

The uses of mobile devices, social media platforms, and many other sites are playing a great role in changing the youngsters. There was a time when we used to help our mothers with the household chores, supported our fathers with their office work, and even listened to the problems of our siblings and friends. But, now the attachment with the mobile phones has ruined everything. The youngsters are so deeply engrossed in their own digital world that they have forgotten every single relationship. If you see

them, they are almost always busy with their mobile phones. Digital devices have become a new world for these generations. This is the irony of our lives that we have started giving love and respect to our parents on social media sites but have failed miserably to give all the love and respect to them in reality.

The rise in social media, mobile phones, and the internet has been considered as the main culprit behind all the wrong things that we can see in today’s generation. The value of authentic conversation, the sweetness of face-to-face communication, and the feel of togetherness have been lost somewhere. When you dive deep into this matter, you will observe a great reason behind the increase in emotionless behavior of today’s young generation and it has also taken a toll on mental health.

The majority of the studies ignore the social contexts, such as how and in which capacity the mobile phones should be used and what are things to be consumed by our young generations. I believe this is a very crucial time to introspect and decide what to do about it? I request everyone to realize this increasing social trend and take it a bit more seriously. If we become a bit more aware by realizing the fact of how we are using this technology and how the young generations are getting hugely influenced by our little actions, this might help us to control the effect it has on us. Perhaps everyone should try going without a mobile phone for a day and also try to adopt some healthy habits that can allow the young minds to grow naturally and independently. Hope to see greater productive changes in the coming years. !!!

First of all, I wish you all a very happy friendship day. There are many times that we have heard about healthy friendships and their huge benefits but have you ever thought that a healthy friendship is not only constructive but also has a crucial element in protecting our mental health. 

On this friendship day, we want to tell you that friendship is an emotion that binds two hearts in an unknown way, it keeps us grounded and helps us get things in better perspective. Friendship boosts your happiness and plays a key role in reducing your stress. It has an immense amount of strength to improve your self-confidence and self-worth.

Friendship acts as a miracle when we talk about mental health. It helps you to cope with traumas that we almost face in our day today’s life. It can be divorce, serious illness, job loss, or damage to your loved ones. It gives you a feeling of belonging, brings fun and laughter to your life. Your close friendships help you to a greater extent to shape the course of your life. Friendship lends you an extra hand, offers emotional support, and gives guidance when you need it. 

There are times when we don’t realize the value of it in our life but the influence of this strong emotion goes well beyond the moment. Friendships can have a major impact on your health and well-being. We have often heard that a good friend is good for our health inclusive of physical and mental health. It is a therapy to your mind and soul that encourages you to change or avoid unhealthy habits.

Many few people know that friendships provide you with strong social support that has a reduced risk of many significant health problems, including depression, high blood pressure, and an unhealthy body mass index. Remember, quality counts more than quantity. You don’t have to cultivate a diverse network of friends to maintain strong mental health, rather, being with a few truly close friends who will be there for you through thick and thin is what keeps you active every time. 

You may say that life is full of endless problems but what you are unaware of is that friendship offers you great potential to manage the problems that life throws at us. No other relationship in this world will accept you the way you are but when it comes to friendship, it simply accepts you the way you are and allows you to get a strong grip on yourself by making you understand that you should never dominate your life for the sake of others’ happiness or just because you have low living conditions.

We believe that seeking help from others may feel sometimes uncomfortable for you, but when they are your friends, you won’t feel ashamed of admitting it. Don’t worry about how your friends will label you. Just trust them and understand that it can be difficult for the time being but, finally you will be out of this uncomfortable and unwanted situation soon. Friendship builds valuable support where you are accepted, valued, and understood. Here, you will be acknowledged, listened and treated with compassion which is extremely important for you to stand again on the right track. Remember,  friendship is a voice that can hear your anxiety and depression even then, when you can not figure it out. Friendship is something you never outgrow. No matter how old you are or what you are going through, healthy and close friendships encourage positive mental health and well-being. 

On this friendship day, we urge you to be the difference for your friends and help them in creating their life strong and encouraging and be there for them when they need you the most in their life. !!

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