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Business Standard
2 days ago
- Health
- Business Standard
This Independence Day, free yourself of stress with these simple techniques
As India celebrates its 79th Independence Day, it's also an opportunity to embrace freedom of a different kind — freedom for the mind. Stress, anxiety, and daily pressures can weigh one down. But by drawing inspiration from India's ancient meditation and breathing traditions, simple daily practices can help you reduce stress, enhance immunity, and feel truly liberated from mental clutter. Breathing exercises to calm the mind quickly Pranayama, the ancient practice of controlled breathing, is one of the most effective ways to manage stress. Techniques like 4-7-8 breathing, which includes inhaling for 4 seconds, holding the breath for 7, and exhaling for 8, trigger the parasympathetic nervous system, promoting relaxation. Alternate nostril breathing (Nadi Shodhana) balances the body's energy and helps soothe anxiety. According to Dr Gorav Gupta, senior psychiatrist and chief executive officer of Tulasi Healthcare, New Delhi, such controlled and deep breathing techniques not only lower cortisol levels but also improve focus and emotional regulation. Meditation to reduce stress Experts stress that meditation is more than a trend; it is a proven tool for mental wellness. Mindfulness and concentration practices can lower stress hormones, improve sleep, and increase resilience. Dr Mrinmay Kumar Das, principal consultant, Behavioural Sciences, Max Super Speciality Hospital, Noida, highlighted that repeating intentional phrases, positive affirmations or focusing on your breath can retrain the brain to respond calmly to challenges. Stress-relief practices boost immunity: Experts According to experts, chronic stress suppresses immune function, increasing vulnerability to illnesses. Breathing exercises and mindfulness reduce stress hormones, improving circulation and lung function. This strengthens the immune system, making your body more resilient to both mental and physical health challenges. How to start practising calmness techniques? Find a quiet spot – Sit comfortably, spine straight, where you won't be disturbed. Try 4-7-8 breathing – Inhale 4 seconds, hold 7 seconds, exhale 8 seconds; repeat 5 cycles. Alternate nostril breathing – Inhale through one nostril, exhale through the other; switch sides. Add mindfulness meditation – Focus on your breath for 5 minutes, gently returning attention when your mind wanders. Use positive affirmations – Phrases like 'I am calm", "I am in control' can reinforce mental resilience. Consistency is key. Even 10 minutes a day can reduce anxiety, improve mood, and enhance overall well-being.
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Business Standard
14-07-2025
- Health
- Business Standard
Luxury rehab centres on the rise as affluent Indians seek mental care
Luxury rehabilitation centres are rapidly gaining popularity in India, fuelled by rising disposable incomes and growing demand from affluent individuals. These high-end facilities charge between ₹2 lakh and ₹12 lakh per month, significantly higher than the ₹30,000 to ₹1.5 lakh charged at standard centres. The size of the luxury rehab industry could not be determined due to a lack of data; however, several clinicians across the country pointed out that demand for high-end care is rising for a range of treatments for substance abuse, behavioural issues, chronic disorders and more. According to data from the Ministry of Home Affairs, India maintained an extensive network of rehabilitation centres in 2024, supported by both the government and various organisations. Under the Nasha Mukt Bharat Abhiyaan (NMBA), there were 345 Integrated Rehabilitation Centres for Addicts (IRCAs), 47 Community-Based Peer-Led Intervention (CPLI) Centres, 74 Outreach and Drop-In Centres (ODICs), and 105 Addiction Treatment Facilities (ATFs). Additionally, 41 new ATFs were inaugurated on February 8, 2024. The premium cost covers not only upscale amenities such as private rooms, gourmet meals and holistic therapies but also exclusive, highly personalised care tailored to a comprehensive and discreet recovery experience. Dr Gorav Gupta, CEO and senior psychiatrist at Gurugram-based Tulasi Healthcare, noted that luxury rehabilitation centres in India are on the rise in Delhi-NCR, Gujarat and Maharashtra, driven by increasing disposable incomes and a growing preference for domestic treatment. Affluent individuals—including NRIs, celebrities, politicians and business professionals—who once sought care abroad are now opting for high-end facilities within India, drawn by comparable quality and a significant cost advantage. 'NRIs and affluent customers choose these high-end, premium rehabilitation centres because we can communicate with them in a culturally familiar way,' Gupta said. 'Another advantage is that similar treatment in the US can cost around $20,000 (approximately ₹17 lakh) per month, while in India, it ranges between ₹4–5 lakh for the same duration. In developed countries, legal constraints often limit patient retention, whereas in India, longer-term observation is permitted, offering more flexibility in care,' he added. Dr Rahul Chandhok, senior consultant and head of psychiatry, Artemis Lite NFC, highlighted: 'Clients today want individualised care, privacy and comfort. More people are becoming aware of mental health issues, holistic treatment is becoming more popular, and more rich people are looking for stress-free, personalised services. Better amenities and family involvement help people stay focused, calm their nerves and heal over time in caring, sophisticated settings.' Samarpan Rehabilitation Centre in Pune and Mumbai, Alpha Healing Center in Gujarat, Lotus Wellness and Rehabilitation Centre in Coimbatore, Veda Rehabilitation and Wellness in Mumbai, and Pema Wellness in Visakhapatnam are among India's luxury rehabilitation centres. These offer a wide range of treatments for substance abuse, behavioural issues, chronic disorders and more. Martin Peters, chief operating officer at Samarpan—a premium rehabilitation centre with a residential unit in Pune and outpatient centre in Mumbai, developed with an investment of ₹25 crore—noted that in recent years, a growing affluent population with higher disposable incomes has led to increased demand for comfortable, high-quality settings for mental health treatment, behavioural therapy and substance detoxification. Founded in 2021, Samarpan witnesses about 20 residential patients and 120 outpatients per month. It also plans to develop a luxury, state-of-the-art Purpose-Built Facility by 2027 for substance addiction treatment, eating disorders, a trauma programme for women and other services, across a 7-acre campus. 'At Samarpan, we have opened our doors to offer international standards of treatment—providing an alternative to Indians flying abroad for care,' said Peters. 'Around 40 per cent of our patients come from overseas, and of those, about half are NRIs. For them, treatment here is significantly more affordable, even in a luxury setting like ours, and our shared cultural competence helps us connect with patients on a deeper level.' Samarpan also caters to celebrities, business professionals and other high-profile clients, offering luxury amenities such as private villas, a gym, swimming pool, 24-hour nursing care, a spa and an on-site restaurant. Peters noted that treatment programmes range from 4 to 13 weeks, with villa accommodations priced between ₹3.5 lakh and ₹6.5 lakh, depending on patient preferences. Alpha Healing Center, under the clinical governance of Adayu, a Fortis Group company, noted that luxury rehabilitation is gaining traction nationwide due to its ability to merge clinical rigour with holistic wellness, privacy and cultural appeal. 'Growing mental health awareness, urbanisation and income levels have increased the demand for such services. Affluent Indian families now view addiction as a treatable condition rather than a cost advantage. India offers world-class treatment at 30–70 per cent lower cost compared to Western countries, attracting international clients including NRIs,' said Dax Patel, owner and managing director, Alpha. Founded in 2017, Alpha caters to NRIs and other affluent clients, offering rehabilitation packages ranging from ₹2 lakh to ₹6.5 lakh, depending on the type of stay chosen. The centre provides treatment for substance abuse, behavioural disorders and mental health conditions such as trauma, depression, bipolar disorder and more. Alpha also features luxury amenities, including a detox facility, spa and massage room, yoga studio, snooker and table tennis areas, an in-house pharmacy, library and additional comforts. Speaking about the importance of rehabilitation, Dr Samir Parikh, consultant psychiatrist and chairperson of the Fortis National Mental Health Programme, said certain clinical conditions, such as substance use disorders, often require long-term care. 'Certain clinical conditions, including substance use addictions, where, because of the nature of the problem, individuals may have a long-standing concern requiring them to be in a long-stay facility where they can look at the overall impact. India's mental health infrastructure remains vastly inadequate relative to the growing demand.' He believes there is significant growth potential for luxury rehabilitation services. Dr Chandhok noted that of the 25 crore Indians affected by addiction, only 10 crore are officially recorded. Around 4 crore are fully dependent, and 2 crore inject drugs. Yet, just 2–3 per cent receive treatment. In FY23, India's rehab industry was valued at $17 billion, projected to reach $35 billion by FY28. Globally, addiction rehab is expected to hit $19.5 billion by 2025.
NDTV
13-05-2025
- Health
- NDTV
Why You Need Boredom And How Gen Z Doesn't Really Know What It Means
When was the last time you were truly bored? No, not the kind where you're lounging on your sofa, doom-scrolling reels. We're talking proper, staring-out-of-the-window, no-phone, just-you-and-your-thoughts kind of bored. The kind where you're so idle you start noticing how the fan spins or how your breath fogs up the glass. Today, it seems the only time we get bored is when our phones finally run out of charge and there's no power bank at hand. The art of sitting idle, doing absolutely nothing, sounds ludicrous - especially if you're Gen Z or Gen Alpha. But believe it or not, embracing boredom can be one of the best things we do for ourselves. Even Einstein championed its virtues: " I lived in solitude in the country and noticed how the monotony of a quiet life stimulates the creative mind." But before we dive into those benefits, let's explore why the art of genuine idleness is slowly being lost. Getting bored sometimes is good for your health. The Lost Art of Doing 'Nothing' A 2018 report from Ofcom, the UK's telecoms regulator, found that people check their phones every 12 minutes while awake. Seventy-one per cent never switch them off, and 40 per cent check them within five minutes of waking up (unless they are waking up to a notification, that is). This compulsive connectedness has wrecked our attention and glorified multitasking. Now, juggling 10 things while being glued to a screen is seen as efficient. But in reality, we've lost the ability to be still, to focus, and yes-get bored. Especially Gen Z and Gen Alpha, who have grown up in a world where silence and slowness are practically extinct. A World Of Endless Digital Stimulation Dr Gorav Gupta, senior psychiatrist and CEO of Tulasi Healthcare, New Delhi, explains that Gen Z has grown up in a world of endless digital stimulation, phones, social media, streaming, all at their fingertips. Dr Shaunak Ajinkya, consultant psychiatrist at Kokilaben Dhirubhai Ambani Hospital, Mumbai, agrees. He says the moment there's a lull, Gen Z reaches for their devices. Unlike earlier generations who had to wait for a specific TV show or travel for activities, today's generation is never more than a swipe away from instant entertainment. How Social Media Trains Our Brain According to Dr Shaunak, social media is a prime culprit. Platforms like YouTube Shorts and Instagram Reels are designed for fast, dopamine-packed content. "These platforms train the brain to crave constant novelty. That means slower or quieter activities now feel dull. Plus, the algorithms are built to serve up a constant stream of engaging material, leaving little room for actual downtime, " He adds. Then there's FOMO. Seeing what others are doing online makes the idea of doing nothing feel like falling behind. Ironically, all this overstimulation has led to shorter attention spans. Gen Z's attention span is now likened to that of a goldfish, averaging around eight seconds, compared to 12 seconds for Millennials. Ironically, we're always feeling bored; yet, we've lost the ability to be bored in a meaningful way. Practice ROMO (Relief Of Missing Out). Image: Unsplash But What Does Getting Bored In An Efficient Way Even Mean? There's an increasing buzz around the idea that boredom is not merely a void to be filled but a vital catalyst for creativity, concentration, and mental well-being. Some retreats even offer no-screen detoxes (yes, like the one you saw in The White Lotus Season 3) where people intentionally disconnect and embrace the stillness. But why is boredom such a big deal? NDTV spoke to experts to find out. Boredom Fuels Creativity Professor Sairaj Patki, faculty of psychology at Pune-based FLAME University, tells NDTV that boredom lets our minds wander, allowing us to slip into a state called incubation-where we unconsciously mull over problems. This is often when those "aha" moments sneak in. Think about it: Archimedes wouldn't have had a 'eureka' moment without boredom. Enhances Concentration Experts say boredom gives us space to reflect-on thoughts, feelings, goals-and that reflection improves concentration. It builds our tolerance for stillness and enhances our ability to be present without needing constant distractions. It's Good For Your Brain Dr Shaunak adds that, just like our bodies, our brains need a break too. Boredom gives our minds time to rest and recharge. Taking time to disengage replenishes our ability to focus later. In contrast, always being "on" burns out our mental resources. The Japanese Have Already Figured It Out: MA Trust the Japanese to have a beautifully nuanced philosophy for this. MA, which roughly translates to "pause" or "interval," is about becoming aware of space and time. MA encourages us to focus on transitional moments, to reflect and find clarity. By embracing these pauses without discomfort, we develop patience, resilience, and a deeper connection with ourselves. Is There A Right Way To Get Bored? Let's start with what not to do. Boredom isn't a cue to binge on junk food, spiral into passive scrolling, or bounce between Netflix and YouTube until your brain melts. These "coping" habits prevent real mental rest. Here are a few ideas for embracing boredom the right way: Take a walk without a plan: Choose a familiar route and allow your mind to meander without a predetermined destination. Engage in simple chores: Activities like folding laundry or washing dishes by hand can be meditative. Practice mindfulness: Sit quietly with your eyes closed, or gaze out of a window, and focus solely on being present. Limit digital distractions: Put your phone away. Designate specific times or areas where digital devices are off limits so that your brain can truly rest. Because in a world that's constantly buzzing, the best thing you can do is sit still and just be... bored. Not at the desk; no; but certainly on the pot.
