Think a little about yourself and your happiness | How to overcome depression (Specially for women)

 We all do multitasking with fake hobbies on our faces. It has a negative effect on the body as well as the mind. The time has come for all of us to take care of our health.

A woman plays mother, daughter, housewife, career woman and many roles together. All these roles also bring with them different kinds of responsibilities and expectations. We all go slowly sacrificing ourselves in the circle of fit ourselves in these molds decided by the society. 'When this aspiration to be perfect makes our mind hollow within, we don't even know. When we become careless about our dreams and our happiness, we do not even understand. All these result in mental problems like anxiety, depression. Therefore it is important to love yourself a little. 

Take care of yourself

Women usually do not share their mental illness with anyone, because our society starts blaming them for their illness too. And then any woman suffering from depression is not even according to the standards set by the society. Our society wants a woman to be immersed in fulfilling her responsibilities day and night without complaining. The society expects so much of us from women that we spend our whole lives in the care of others, we are unable to take care of ourselves. But, change yourself now. Think a little about yourself and your happiness. Do all the work that makes you really happy. If you take care of yourself, it will also help you to cope better with the symptoms of stress, anxiety and depression. Now the question is coming in your mind that how to take care? The answer is, by completing your small tasks which you were avoiding due to others. To praise oneself, if there is no mind to do any work, then to feel for it and even to give yourself a chance to make mistakes is part of self care. It is also important to understand that taking care of oneself does not mean being selfish. Understand this very well that unless you do well with yourself, you will not have the mental and physical energy to take care of others.

Know how lucky you are

Understanding how lucky you are is also an important step towards taking care of your mind. If this feeling is repeatedly dominating in your mind that the life of others is much better than you, then take out the paper and pen and make a list of the things that make your life special. Believe me, you will start feeling better than ever. Also, in your personal, professional or social life, sometimes thank those people, because of which your life is better. You will also feel it.

Make them part of life

• Always carry a diary and pen with you. Whatever turmoil or things are going on in your mind, write them in the diary. This is a very effective remedy for good mental health.                                                                                                                                                            
• Try different types of fragrances and see which fragrance you like. Now apply perfume containing that fragrance. This technique is called aroma therapy, in which bad mood and mental condition are improved through fragrance. The aroma of lemon, jasmine, peppermint, cinnamon and rosemary etc. can be useful for you.                                                                                             
• Regular exercise is not only important for our physical, but also for mental health. By staying physically active and doing regular exercise, blood circulation improves and oxygen supply to various parts of the body is also good. By increasing the level of oxygen in the body, the brain's performance is improved, the nervous system remains calm, the lungs are clean and sleep becomes good. There is a direct relationship between sleep and mental health.                               
• Working women have their own struggles. Along with the challenges of office, they also have to take care of the house. All this together creates a cycle of negativity and tension. To avoid this, it is important that working women pay attention to their mental health in advance. Take time for yourself. Spend time with nature and if you feel the need, seek the help of experts.                                   
• At the same time, new mothers should not hesitate to seek help in the upbringing of a new child to avoid post mortem depression. In the initial months of raising a child, feel free to ask for help from family members. Take time for yourself Try to get enough sleep. And most importantly, do not make the mistake of doing all the work related to the child by itself.                                          
• Do not compromise on your identity if you are a housewife. Do not remain as someone's wife and someone's mother. Do something for yourself and your happiness too. Then whether it is to go on a morning walk in the morning or listen to half the music of your choice in the evening. Be it meeting friends or reading something you like. Do something that is important for you every day.                                                                                                                                                              
• Most importantly, do not fall into any guilt while taking care of yourself. This guilt pushes us women into a cycle of depression. Feel free to seek the help of psychiatrists if needed.

Eat on Time

A domestic woman gets up first in the house and sleeps late. We all have seen our mothers in our house with this routine. Between the house and responsibilities, women often skip their meals. To stay fit, it is important to eat on time. Women should start the day with two glasses of lukewarm water and have a healthy breakfast on time. Breakfast is the primary requirement of the body.

Image by Adina Voicu from Pixabay

Drink Plenty of Water

Water is very important for the body. As much food is necessary for the body, similarly the need of water is more for the body. Because unless the body does not have the right amount of water, digestion does not work properly. Women should not drink a certain amount of water so that they do not fall prey to dehydration.

Do not eat stale food

There are many times that women eat only after everyone has eaten at home. In such a situation, if something is left, then the women eat the remaining stale food in the house, which may prove to be dangerous for their health later. Health is also important. Therefore, avoid eating stale food. Apart from this, many times women eat more food due to not eating food in time. Which is not right for health.

Get enough sleep

To stay healthy, it is necessary for women to get complete sleep. Because sleep is associated with women's weight and their stamina somewhere. The process of hormones inside women is very complex. The hormonal system in the body should function properly, so women should get complete sleep.

Positive Attitude

Many a times, within the domestic women, it becomes clear that they do not have any existence due to being a housewife. Due to which negative thoughts start coming in his mind. Stay away from such negative thoughts and understand your importance and adopt positive attitude. You can stay away from fatigue and stress with positive attitude.

Image by Fathromi Ramdlon from Pixabay 

Make a healthy snack

There are many times that women are hungry for long periods of time consuming it, which can prove to be dangerous for health. So keep a healthy snack so that this healthy snack will work for you in times of trouble.

Don't take a stress

Many times women become stressed due to being busy with household chores and responsible for children and home. To avoid this, women should resort to yoga, dance and aerobics to stay distressed. It also keeps her happy and fit.

Can a cold cough also cause asthma? Know its treatment

The problem of shortness of breath is usually treated as asthma. Whereas, trouble breathing can occur due to many reasons. Shortness of breath is a symptom, not a disease. Due to covid-19, it is important to take special care of respiratory problems at this time.

One symptom of covid-19 infection is also trouble breathing. These days, with the slightest complaint of breathlessness, the first attention goes to the infection of covid-19. Breathing problems can be caused by many reasons. It is not just asthma. Many other diseases also occur due to difficulty in breathing, breathlessness, cough and shortness of breath only when walking a little distance. Such as, COPD, asthma, bronchial, asthma, ILD, PIH, ABPA etc. Even when there are similarities in symptoms, these diseases are quite different from each other and their treatment method also varies. The symptoms of diseases depend on how severe they are and at what stage they occur. These symptoms can range from cough, mild chest pain, difficulty in breathing and chest tightness. Serious conditions can prove fatal.

Respiratory problems

Asthma : The problem is more common in respiratory diseases. There is difficulty in breathing. It is a kind of Allergy. The patient can lead a normal life when treated initially. In older people, asthma cannot be eradicated from root, but it can be controlled in children.

Bronchial, Asthma: Young children are more prone to acute bronchitis, while chronic bronchitis is more common in older people, which increases with age. In adults, it can cause smoking, viruses, bacteria, or pollution. In this, the passage of oxygen between the respiratory tubes, mouth, nose, and lungs is swollen.Thereby reduces the capacity of the lungs. The sufferer starts to come with a cough.

COPD (chronic obstructive pulmonary disease)

This is a serious problem. There are holes in the lungs or they become completely damaged, due to which the patient is not able to draw enough oxygen.  While exhaling, a large amount of carbon dioxide remains in the lungs.  Asthma patients are more troubled in the changing season,(COPD) sufferers are suffering every season.  According to the data, there are about 2300 deaths due to copd in the country every day.

ABPA (allergic bronchopulmonary aspergillosis):

 This disease is more common in people living in damp or marine areas. It is a lung disease caused by the patient's hypersensitivity to Aspergillus antigen. By the way, it is also possible in cystic fibrosis and asthma sufferers. It causes chest pain and fever.

PAH (pulmonary arterial hypertension):

 Its symptoms are similar to asthma, but the condition is more serious. This disorder associated with high blood pressure in the arteries of the lungs, in which the right part of the heart of the patient has to work hard to get blood to the lungs. The arteries become swollen and stiff and narrow, this puts a burden on the heart, the patient also has difficulty in breathing.

ILD (Interstitial lung diseases):

 The air passage through the lungs is called interstitium. It has swollen cells between the airways. The patient is not able to breathe properly and does not have enough oxygen in the blood. Pulmonary fibrosis and asymptomatic lung disease are some types of this disease. Breathing starts as soon as they do some physical exertion. This problem occurs due to infection, exposure to fine dust particles and birds.

Respiratory patients keep these things in mind

Cleanliness is important

Respiratory patients should pay special attention to cleaning the mouth. Such people have to take medicines and extra protein along with taking inhalers and nebulizers several times a day, so mouth cleaning is necessary. As often as you take the inhaler, gargle and rinse. Take a bath daily.

Oxygen therapy

Oxygen therapy on medical advice is a great defense. When the patient is unable to breathe on his own, he is given by an oxygen, cylinders or oxygen constructor.

Masks

Respiratory patients should wear masks when exiting. Always wear a mask that is clean and well fitting. Masks like N-95 and N-98 are also able to prevent fine dust particles from 25 micrometers.

Dietary habits

  Always have a light and high protein diet. Avoid strong pepper-torches, cool things and greasiness. Respiratory patients' throat often swells, so they should keep drinking water after a while. Stay away from allergies. Avoid eating too much at one time. Have a light meal at night. Eat walnuts, almonds and dry grapes in fresh vegetables, seasonal and dry fruits.

Necessary investigation

Spirometry: In this test, the amount of air exhaled and exhaled from the patient's breath is measured. Shrinkage of the lungs is also detected.

Peak Flow: In this, the pressure of air released from the patient's mouth is checked by a small device.

 Lung function: It is checked whether the patient is getting relief after taking asthma medicine.

ILD: It is examined by chest X-ray and CT scan. Spirometry, 6 minutes of walking and bronchoscopy also detect the disease if needed.

ABG: This test is done to check the level of oxygen in the blood.

The treatment

Bronchodilator steroids, inhalers, and nebulization are used in the treatment of asthma.

Oxygen therapy, NIV (non-invasive ventilator) support and plumonary rehabilitation are given along with medications in the management of COPD.

The diagnosis of ABPA includes high-dose steroid with anti-fungal drugs, which can be altered by doctors.

The treatment of PAAH depends on the etiology (cause and investigation) of the disease, including medications, hospital admission, oxygen therapy, and lung transplant.

What Ayurveda says

Respiratory diseases are treated with medicines and bronchodilators, but Ayurveda can also help in the prevention and treatment of the disease. According to Ayurveda, it is important to pay attention to healthy lifestyle and dietary habits for respiratory patients. They should eat fresh and digestible food. Do not eat late at night. Jaggery, turmeric, garlic, ginger and vitamin-C rich things like orange, seasonal, and amla should be eaten.

Will also be through yoga

Our breathing system gets strengthened by regularizing activities like Kapalbhati, Pranayama, Bhramari, Dhanurasana, Chakrasana and Anulom-Antonyms.

Causes of radiation, can make you sick

Living in the 21st century digital world, that is, our rise between devices and radiation. But this need, convenience or habit comes on our health and skin. What is its effect on the skin

 Akshay Kumar's film Robot 2.0 takes attention to a serious subject that does not make much sense to ordinary life. The concern of birds in this film is the danger of radiation. Our life too continues to move forward with all the high-quality, latest features gadgets. In a way, this digital world has become an integral part of our life's needs. However, the issue raised in the film is not meaningless. Even if we have left the concern of animals to certain organizations and social workers, but we have to take responsibility for our lives ourselves. Today, even humans are not untouched by the threat of radiation. The direct effect of which is seen on the skin. Radiation from laptops, mobiles, televisions, disco lights, many sources of light used in the home, we get night and day. However, certain devices such as laptops and mobiles receive infrared, electromagnetic radiation and radio frequency rapidly.These days, following the changing times of the Corona era, following social distancing and work from home, we are protecting ourselves from the grip of the virus, while on the other hand we are getting caught in the radiation despite not wanting. The irony is that to get information about its danger, you also have to go through radiation. Meaning is straightforward. This cannot be completely avoided, but ways to avoid danger can be adopted, so that your skin remains healthy....

What is the danger?

Internet runs through WiFi in wireless devices like mobiles and laptops. Nowadays the same technology is being used in smart TV. Because of which radio frequency increases. The WHO's International Agency for Research on Cancer has described these radio frequencies as carcinogenic, which means that frequency increases the risk of cancer. These can cause skin cancer due to radiation. In addition, electromagnetic radiation causes the risk of blood cancer. There is a possibility of skin dermatitis in low risk situations.

Pay attention to diet

There is no better option for healthy living than healthy food. Then even if it is about the health of the skin. Skin has to be strengthened to fight radiation. Which diet will help you. Increase the amount of antioxidants in your food. This can protect both skin and body from damage from free radicals. It also includes prevention from cancer. Also, Vitamin C and Vitamin E are less than a boon for the skin. Vitamin-C works to repair the skin along with removing stains and also has a significant contribution in increasing immunity. Vitamin-E gives both moisture and shine to the skin.

Give skin its gift

It is important to provide protection to the skin for corrosion from radiation. Sunscreen or sunblock will help you in this work. Depending on your skin, you can choose the right sunscreen. It is necessary to apply it regularly. Along with this, provide plenty of moisture to the skin. Water base moisturizers will help you. Also, do not forget to follow your skin. Tips to increase collagen will also help you. Drink plenty of water too.

Technological treatment should be done

If you are having two or two hands with technology, then only technical methods can help you. Electromagnetic radiation reduction equipment exists in the market. If you have to stay in the middle of these radiation all day, then use such equipment. Turn on WiFi only when you need it. If there is more use of internet, then use cable. Turn on mobile data also when needed. Do not keep the laptop in your lap. Keep it at a distance of about 1 miter from yourself. Use the shield for the screen. Use the laptop unplug, that is, run it on battery. This can reduce electromagnetic radiation by up to 80 percent.

Identify danger

The risk of radiation is first of all the eyes and skin. In this case, you will also see its symptoms clearly. Dark circles or pits under the eyes are the hallmark of skin damage. In addition, radiation causes the skin to lose moisture rapidly. Dry skin can also cause problems of skin breakage. Due to this, fine lines are seen on the face before running. Some people dikkate like itching, burning sensation in the skin due to radiation...

Food which increase your energy and metabolism

Best diet plan to gain 7-10 kg weight in 1 month

This diet plan to increase weight is very easy, absolutely you do not need to put much effort and if you follow this diet plan properly, then you can increase your weight by 7 to 10 kg in 1 month. So if you want to increase your weight then this diet plan is best for you. Friends, the most important thing to gain weight is calories . Due to reduced calories, weight does not increase properly. People around say eat fast food to gain weight. Eat more and more fat stuff, weight increases but bad fat starts depositing in our body. Due to the deposition of which there is a possibility  of diseases in the body. 

Another reason is that the diet plan we take from somewhere, is so costly and strict that we do it for 8-10 days and then leave it.

But today we are going to tell you such a diet plan, which you can easily follow and increase your weight. In this, you do not need to make any changes in your food. You just need to add some things and you can increase your weight easily.

Breakfast

Breakfast is the first meal of our day. So we should add more and more health things to it. So that energy is provided throughout the day.Take whatever is ready in your house for breakfast. But now know what to add to it.

1. Take at least two bananas.

2. milk

You have to have a glass of milk. Milk should not be fat free. Because fat will help you gain weight a lot. Now you have to add four types of seeds to it. Sunflower seeds, gourd seeds, flax seeds and sesame seeds.You will find these seeds easily at the seed shops. If you do not find seeds in the market then you can buy them online as well.

• You have to take these seeds in equal quantities. 
• You can take 100 100 grams.Now fry them all together, without adding any oil.
• When roasted, leave it to cool down a bit. Now make it powder with the help of mixer.
• Now add two teaspoons of powder to a glass of milk and take it. You have to do this everyday with your breakfast.

Lunch

Include things in your lunch that are rich in carbohydrates and protein.

These contain more protein and carbohydrates.

1. Whole wheat bread with protein-rich curry. Like Chickpeas, Soya chunks, Black Kidney Beans, Mixed Pulses, Cheese, Soya Paneer.  To increase protein,you can also add a bowl of curd to it .

2. Brown Rice

If you like eating rice more, you can also eat rice in place of roti.

But you have to have brown rice. It is not recommended to eat white rice at daily bases.

Evening Snacks

In the evening you can have tea of your choice. It is best if you take green tea. Otherwise you can also have milk tea.Be sure to have a snack with tea. Such as bowl roasted fox nut, oats, popcorn, puffed rice, dhokla, peanut butter sandwich.

Dinner

Dinner should be the lightest of your day. In this, you first take salad, after this you can take two chapattis and take a bowl of curd or vegetable with it.

Post-Dinner

If you feel like eating something even after dinner, you can have a glass of lukewarm milk.You can add honey to it or you can take dates with it.

Now know what else you can take in this diet.

If after any meal you feel like eating something sweet, then you can have a piece of dark chocolate.

Similarly potato or sweet potato can also be taken. But you have to boil it and not fry it.

Similarly, taking high fat diary will also benefit. Such as creamy milk, yogurt, and cheese.

If you follow this diet plan in the same way, then you can increase the weight of 7-10 kg in 1 month.

Avoiding

• Do not eat outside food at all.
• Do not eat too much fried or spices.
• Avoid sugar as well.
• And don't miss a workout at all.
• Also keep in mind that you must complete seven to eight hours of sleep and do not take any type of stress.

So if you take complete care of exercise and sleep along with a good diet then the weight will definitely increase.

So how did you like this diet plan, tell us in the comment box.

12 amazing high fiber foods to lose your weight

Science says that a woman should take at least 25 grams of fiber in a day and a man up to 38 grams of fiber. Do you know? Most of us are able to take only 5 to 7 grams of fiber and the main reason for this is high calorie food.There are two main reasons for increasing obesity, one is overeating and the other is unhealthy food. When we eat food, we do not pay attention to our food whether it is healthy for us or not and the result is bad. Our obesity increases, as well as many troubles in the body. And then it becomes very difficult to get into the previous shape. That's why Yoga and Arurveda has brought 12 fiber and protein rich foods for you which will not only reduce your weight but will also be very helpful in maintaining it.

Benefits of eating fiber and protein rich foods

• Digests food
• Reduces cholesterol
• Reduce weight

So let's know about those 12 high fiber foods that you must eat to lose weight and to maintain it if you have not gained weight.

1.Pear

Are you fed up with obesity and are doing some diet plan or exercise for it, then include a pear in it. Believe it is very helpful in controlling your growing weight because in a pear only 100 to 110 Calories and it has 5.5 gram fiber in a pear. When you are thinking of losing weight, eat a pear when hungry, which will control your weight while calming your appetite. It reduces the risk of heart disease as well as healthy weight.

2. Avocado 

It contains up to 7 grams of fiber and Studies show that people who consume avocado have their weight and BMI controlled. This may reduce the risk of metabolic syndrome. The monounsaturated fatty acids and fiber elements in avocado are responsible for controlling weight.

3.Apples

It has 2.4 gram fibre in an apple. If you are adopting a weight loss diet then it can help you. Apple has fast weight loss properties.

If you eat an apple in the morning breakfast then the body gets the necessary fiber and nutrients. Because of this, you do not bother to eat anything for a long time.

In the morning breakfast, it is very helpful in weight loss due to not having a single fat along with giving nutrients.

4. Broccoli

Broccoli is full of fiber suited for weight loss. It contains about 2.6 grams of fibre. Fiber takes the longest to digest and keeps you satiated for a long time. It also controls your expressions, which helps in weight loss.

Broccoli contains many nutrients that are helpful in weight loss. For example, calcium is found in plenty in broccoli. It is believed that calcium can reduce the production of new fat cells and stimulate the breakdown of stored fat.

5. Lentil

You can reduce your weight by eating lentils. Lentils contain almost all types of essential nutrients like fiber, protein, minerals and vitamins etc. The amount of calories in them is very less and the amount of fat is very small.

6.Kidney Beans

It cannot be denied that most people eat Kidney Beans (Rajma) only for taste and not for health. The best thing about eating Kidney Beans is that it does not benefit only a particular part of the body, it nourishes the whole body.

100 grams of Rajma contains about 25 grams of fiber.People who do different types of experiments to lose weight, but still do not lose weight. So Kidney Beans is very beneficial for them. Kidney beans contain a lot of fiber. Fiber reduces fat. Not having body fat does not increase weight.You can cook it and eat it as pulse.

7. Split Peas (Gram pulse)

100 grams of gram pulse contain up to 24 grams of fiber, due to which it can help you to lose weight a lot. Even its service does not make one feel hungry for a long time. It is almost non-fat. It is an excellent source of fiber and protein for vegetarians.It gives you energy due to the complex carbohydrates present in it.

8.Chickpeas 

It has a plot base fat, which helps to control your cholesterol level. According to the American Heart Association, 2 tablespoons of Humus (Chickpeas) contains 48 calories, 2 grams of protein, 6 grams of carbohydrates, 2 grams of fiber and 1 gram of monounsaturated fat and 106 milligrams of sodium.

Chickpeas can help in weight loss by controlling excessive hunger. At the same time, the fiber present in it helps in controlling excess obesity by reducing calorie intake.

9.Oats

Hearing the name of oats, many people start teasing their nose and mouth. They do not like the taste of it. But if it is prepared properly, it not only looks delicious but can help in weight loss. Oats are a type of grain and the porridge made from it is very healthy. Oats are gluten free and contain vitamins, minerals, anti-oxidants and a significant amount of fiber. Therefore it is very beneficial for health.

10. Almonds

Most people know almonds only to sharpen their minds. But do you know that almonds can also be used to reduce weight. There is about 12.2 grams of fiber in 100 grams of almonds. And you already know how important fibers are for weight loss. If you put only 5 almonds to soak in the night and eat it daily in the morning then you will get a lot of help in reducing the weight. And in this case, your brain will also benefit greatly.

11.Flax Seeds

Excessive hunger is the biggest cause of weight gain. There are about 27 grams of fiber in 100 grams of flax seeds. Taking it regularly keeps your appetite under control. This prevents you from eating again and again and you lose weight.You can eat it as a snack. Do not consume too much because it gives more heat. And they can also be harmful in summer.

5000 BC Flax Seeds, 250 Grams

Legal Disclaimer: While we work to ensure that product information is correct, on occasion manufacturers may alter their ingredient lists. Actual product packaging and materials may contain more and/or different information than that shown on our web site.

12. Chiaseeds

100 grams of chi seeds contains about 36 grams of fiber, which is very high. Soak two spoons of chia seeds overnight. If you do not want to soak at night, soak it half an hour before eating. You can eat it in yogurt, in raita, in lentils or in salads. 

You can also eat chia seeds by soaking them in cold milk.

For this, pour one spoonful of chi seeds in a glass of milk and soak it for two hours. Now you can add fruits like apple, pomegranate etc. and eat it as a snack.

Warning

Woman should take at least 25 grams of fiber in a day and a man up to 38 grams of fiber.But do not intake more it. Because it can harm your Health

So which food do you like best? Do let us know in the comment box.

5 most effective Tips to take charge of your mental health

Our nation is sharing in an experience with the COVID-19 crisis that will serve to reshape the future of our communities, our work, our families, and each and every individual. With so much attention focused on the diagnosis and treatment related to the virus, we recognize that those feelings of isolation, depression, anxiety, and even substance use may impact substantially more of us than a COVID-19 diagnosis.

Nearly half of American adults report that the COVID-19 crisis has affected their mental health, according to recent polling by the Kaiser Family Foundation. Meanwhile, Mental Health America’s (MHA) free, anonymous screening tools have seen a 70% increase in individuals taking their anxiety screen, and a 64% increase in the number of people taking their depression screen between January and April of this year.

During this public health emergency, it is important to take care of ourselves, support one other and spread the message that “you are not alone.”

You are not alone

The National Alliance on Mental Illness (NAMI) is partnering with Anthem Inc., one of the nation’s largest health benefits companies, on a month-long campaign focused on reminding all of us that ”You Are Not Alone.“ May is National Mental Health Month, and together, NAMI and Anthem, Inc. are focused on the power and necessity of maintaining social connections and well-being during a time when many are physically distanced from each other.

As NAMI CEO Daniel H. Gillison, Jr. shared, “Especially during this time of isolation, uncertainty and tragedy, it is vital that no one feels alone in their mental health journey.”

He continued, “The COVID-19 crisis not only shines a spotlight on our need for social connectedness, but also our need for real mental health resources. To support individuals during this crisis, NAMI is raising awareness to change our fragmented mental health system into one that serves everyone, so people can get the care they need.”

“Caring for ourselves — physically and emotionally — is critical to improving lives and communities,” said Dr. Prakash Patel, executive vice president and president of Anthem, Inc.’s Diversified Business Group. “During this challenging public health crisis, it’s important to know there are resources out there, whether through your employer, healthcare provider or community organizations, to help us get through this difficult time. Taking care of our mental health is just as important as our physical health. This month is a great reminder to take care of ourselves, as well as each other.”

Caring for yourself, caring for others

To take charge of your mental health during the current crisis:

1. Care for yourself

Recognize the importance of “me time” and carve out a part of each day to do something that rejuvenates yourself — listen to a podcast, do yoga, connect with a friend, or just go outside for a breath of fresh air.

2. Seek help if you need it

Talking to a friend or family member is a good start, but professional mental health services may also be necessary. The earlier people seek help, the better their results. While going to see someone in person may not be possible, telehealth offers a way to talk to a professional while practicing physical distancing. If you are thinking about harming yourself, contact the National Suicide Prevention Lifeline, which can provide free and confidential emotional support in times of crisis.

3. Explore community resources

There are many valuable and often underutilized resources available. These include Employee Assistance Programs (EAP), which are offered by many employers and include free therapy sessions and telehealth, as well as digital resources, like the mental health resource site, Psych Hub. And you can contact NAMI for nationwide peer-support and resource referrals, by phone (800-950-NAMI) or email (info@nami.org).

4. Support one another

Caring for others is one way to care for yourself. Call an older adult who may be experiencing loneliness, text a friend who’s working long hours, or join your family or friends for a video dinner. A simple gesture can go a long way for you and for them.

5. Talk about it

Let people know that they are not alone. Your experience matters. Taking time for yourself? Share your #MeMinutes, whether on social media, using the hashtag, or with others in your community. Sharing your own self-care routine may encourage others to care for themselves, too.

Sharing your personal experience engages others and fosters acceptance and awareness around mental health, and encourages others to take the steps to access treatment and support during difficult times. You are not alone.