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Mint
6 days ago
- Health
- Mint
Beat procrastination with the Pomodoro Technique
It is a Wednesday afternoon and the song playing in your head on a loop is, Manic Monday by the Bangles. If you can relate to this, you're probably stuck in a rut, productivity-wise and you are dreading the to-do-task list you will need to tackle sooner or later. 'Demotivation, or being unmotivated, is not uncommon," says Mumbai-based psychologist Jenisha Shah. It is more common than you think and one needs to accept that it is okay to feel like you are stuck in a rut, especially when you are anxious, she adds. 'Quite often, the reason we feel like we're stuck in a rut is stress or burnout," explains Megha Jain, clinical psychologist, at Institute of Human Behaviour and Allied Sciences, Delhi. So how does one get back feeling motivated? 'Try breaking your tasks into smaller, manageable goals," advises Jain. 'This way, you can feel a sense of accomplishment without being overwhelmed." If you are, for instance, struggling with writing something, instead of writing long paragraphs, start small. Write two sentences, then five. Shah believes that changing your environment, going to a cafe, a co-working space, or asking a friend or relative if you could work from their home for the day, can work wonders, 'especially if you are a freelancer or an entrepreneur". She has a few more suggestions: 'Don't hesitate to reach out to friends or a professional for support, talking it out can really help. And remember to practice self-compassion—it's okay to have off days!" Decluttering your workspace or rearranging it is another way to gain clarity, according to Jain. But what about those times when you question yourself about what you are doing and why? 'Remind yourself of your sense of purpose, understand where it is taking you. Understanding your goal better will help you move forward with the tasks at hand," says Jain. 'The idea is to get going—that's what motivation is about." Talk about productivity and the idea that it's about getting more things done, checking off lists and then making more of them and Shah quickly debunks it. 'Productivity is about getting things done consistently and in a competent way. It is about doing things well rather than finishing several things in haste." Her advice? Prioritise your tasks. For example, if there's an appointment with a doctor you've been meaning to take that should be on top of your list vis-a-vis chores like, say, picking up dry cleaning or groceries. 'These are things that can easily be delegated," Shah says. Break Work into Small Tasks Another strategy that Jain strongly recommends to keep your energy (and motivation) up is the Pomodoro method. 'You can even just use a kitchen timer to work in focused bursts and take breaks," she mentions. The Pomodoro method was invented in the 1980s, by Francesco Cirillo, a university student. The technique entails setting timers for 25 minutes to focus on a task and finish it, taking a five or ten-minute break, and repeating the process all over. 'The average human's brain doesn't sustain attention for more than 20-25 minutes. With this method, one can get chunks of a task done, and the resultant feeling is quite rewarding," says Jain. For Shah, too, the technique works because each time you set your timer, your mind is forced to focus better, knowing that it takes 10-15 more minutes to complete the task. And this thinking, according to her, works well not only on those with ADHD (attention deficit hyperactivity disorder) or those who have trouble focusing, but for anyone who wants to up their productivity. Rewarding oneself is an effective way to stay motivated, says Jain, because it is like giving yourself a pat on your back once a set target is reached. 'Rewarding yourself after completing tasks releases dopamine and encourages you to keep going. Just make sure your rewards are budget-friendly—think of fun, inexpensive activities or social hangouts instead of splurging on material things," says Jain. Shah believes that the rewards need to be commensurate with the type of milestone reached. For example, if you have gone to the gym consistently for a month, you could pamper yourself with a spa treatment or a meal at your favourite restaurant. 'This will push you to set bigger goals like training for the marathon next," says Shah. For both the therapists, berating ourselves when we fall behind by a few tasks is a no-go. 'Berating or disciplining yourself harshly doesn't work. The key is to find excitement each step of the way, but not let it get blown out of proportion," says Shah. Refining your to-do list can help prevent that overwhelmed feeling, says Jain. 'Focus on what's truly important and regularly review your list to keep it relevant. By setting achievable goals, creating a realistic reward system, and staying on top of your priorities, you can enhance your focus and productivity, making it easier to push through those tricky times of low motivation," Jain says. Write to us at feedback@
Mint
29-05-2025
- General
- Mint
Navigating tough talks: How to discuss war, global conflicts with children
We are living in a time of conflict. As hard as it has been to deal with news of war-like situations being bombarded at us, things get a tad more difficult when you have to field questions on the topic from a child. Discussing war with children is a lot like trying to explain why we pay taxes or discussing good touch-bad touch—complex, uncomfortable, but ultimately necessary," says Megha Joshi, clinical psychologist, department of clinical psychology, Institute of Human Behaviour and Allied Sciences, Delhi. 'It is essential to acknowledge that children are perceptive and attuned to our emotional states which makes it imperative to regulate our own anxieties before initiating the conversation," she explains. Also read: The booming billion-dollar business of India's childcare products Dona Singh, Delhi-based clinical psychologist, concurs that discussing war and difficult news with children can be very challenging. It is obvious and natural that we feel conflicted on whether or not to talk to them about it, she notes. 'Before having a conversation about it, it is important to assess their understanding of the particular topic and how much they know about it. Based on that information, we can decide how much to and what to tell your child," Singh advises. Since children always look to their parents for comfort, 'choosing appropriate language is crucial," she notes. For instance, use words like 'fight" rather than 'war" because younger children, Singh believes can comprehend the word 'fighting " better than 'war". It would also be prudent to talk to them about war through stories and history. 'This way, they know what is happening and why it is happening," Singh says. Another suggestion she has is to avoid showing kids graphics or pictures. "Pictures can leave fear and trauma in their mind, so avoid it. Instead, have honest conversations with them as it helps foster trust. Be authentic but make sure the language you're using is age appropriate," Singh recommends. Joshi cites a recent interaction to explain how close the subject hit home. 'Recently, one of my young clients, with a furrowed brow and a mix of curiosity and worry, asked me, 'Why are people fighting on TV? Will it come here too?" It struck me how deeply even the youngest among us are impacted by the current scenario," she muses. Younger children, she notes, require simplicity. 'You could explain conflict-ridden situations using lines like 'sometimes, people disagree so much that they fight. It's not the right way, but it happens, and there are people trying to make things peaceful again"," Joshi elaborates. What about when they ask more complex questions? You could say something like, 'That's a tough question, let's think about it together," she adds. WATCHING VIOLENT NEWS THAT INVOLVES CHILDREN This is news that can wring anyone's heart but on the topic of talking to your children about bombing and other incidents that involve children being affected by violence, Joshi says, 'Addressing violent news that directly involves children requires both empathy and forthrightness. From a trauma psychology perspective, avoidance is counterproductive." Singh recommends using the sandwich method of conversation: 'You start with a positive line, end with a positive but you place the negative topic in between." An example of such a conversation according to Singh would be: 'The world has both good and bad people. While people are mostly good, sometimes, there can be bad people who can hurt others including children." End it on a note that goes '…the world is a nice place where people are kind and value one another." Singh further elaborates that while talking about 'bad people or perpetrators or terrorists', parents should also mention people who 'protectors' such as security people, police, the armed forces and so on. Also read: How to keep up with the 24/7 news cycle without feeling overwhelmed Remind them that they are safe. Balance the gravity of this kind of news, Joshi adds, with narratives of post-traumatic growth and community support. 'Highlight how people come together to help those affected, including stories of medical and psychological support for survivors. This not only shifts the focus from the tragedy itself but also underscores human compassion and resilience," she says. WAYS TO PREPARE A CHILD MENTALLY TO THE POSSIBILITY OF WITNESSING A WAR Start by providing your children with honest information in a reassuring and a non-threatening way. 'Create a space where the child can express his fears and anxiety. Let them know that it is okay to ask questions. You have to reassure them and make sure they are safe and protected," says Singh. Anxiety in children often presents with somatic symptoms—stomach aches, headaches, or changes in sleep patterns. Since they don't always possess the vocabulary to pinpoint how they feel, Joshi suggests using emotional labeling. This would look like asking: It seems like something is bothering you. Want to talk about it? "Naming the emotion facilitates affective processing and reduces internal distress," explains Joshi. Apart from diaphragmatic breathing, another effective strategy, according to Joshi is, progressive muscle relaxation where you guide children to tense and then release muscle groups to alleviate somatic tension. When you do encounter a situation where air sirens become a reality, as in the recent Indo-Pak conflict, Singh's advice is to educate kids about sirens in a simple way. 'Equate it to a fire alarm. Explain that just like how an alarm allows people to take safety measures, a siren too alerts people and allows them to take precautionary measures," she notes. Also keep them informed about emergency plans and protocols. 'Approach it like you would teach them about life safety rules– keep it simple," says Singh. Fostering emotional resilience is another must. 'Teach them deep breathing techniques and to focus on the present– we are safe now, we can be relaxed," adds Singh with one final tip: 'It pays to remember that children do what they see. So, if your kids see you manage yourself well in a situation, they will too." Sumitra Nair is an independent journalist based in Kochi. Also read: 5 effective techniques to regulate your vagus nerve and combat chronic stress .
Indian Express
17-05-2025
- Health
- Indian Express
Delhi gets its first brain health clinic at Dwarka hospital
In a first, the Delhi government on Saturday launched a brain health clinic at Indira Gandhi Hospital in Dwarka to provide preventive care, treatment, and rehabilitation to patients suffering from neurological disorders. Inaugurating the clinic, Health Minister Pankaj Singh said that such clinics will be established in all 11 districts of Delhi. 'I urge the people of Delhi that whenever they face any brain-related issues, they should come to such clinics. The first clinic is operational, and we will open one in every district,' he added. The clinic was launched under the Indian Brain Health Initiative with support from NITI Aayog and the Institute of Human Behaviour and Allied Sciences (IHBAS), said officials. With the government planning to open such clinics in each of the city's 11 districts, IHBAS will provide technical support – training teams, standardising protocols, and monitoring outcomes, they added. Officials further said that the clinic will provide preventive care, early detection, and rehabilitation to patients suffering from conditions such as stroke, epilepsy, Parkinson's disease, dementia, and headache disorders. Rajinder K Dhamija, chairperson of the NITI Aayog task force, said the clinic will provide comprehensive care. 'Multi-disciplinary teams will be present, including neurologists, clinical psychologists, and therapists. We will also provide care for all kinds of psychiatric disorders.' He said the move has been taken amid an increase in the number of mental and brain health problems facing people.
Mint
27-04-2025
- Health
- Mint
How to keep up with the 24/7 news cycle without feeling overwhelmed
Long gone is the time when world over people would wake up and read the newspaper while brew a cup of coffee or tea to go with it. Today, we have new thrown at us, quite literally from everywhere–be it television, news apps, social media and podcasts. It is, of course, ideal to stay informed about happenings around us and the world. But the habit of always being clued in has it's drawbacks. News isn't always pleasant. These days, more often than not, it is about war, conflict, sexual violence, crime, and uncertainty due to the climate crisis. And ingesting news of this nature can – and does – affect one's mental health. So, how do we strike a balance? How does one not lose their minds or become overwhelmed after said news is viewed, read, or heard? Acknowledge your emotions when you consume grim and gruesome news, says Prerna Sharmaof Institute of Human Behaviour and Allied Sciences, Delhi. 'Recognise how the news makes you feel. It is okay to feel sad, angry or frustrated, so give yourself time to process the emotions. To recover, engage in activities that bring your comfort and joy," she says. Sharma also asks us to focus on self compassion. 'Treat yourself with kindness and remind yourself that it is okay to feel overwhelmed," she says. Setting boundaries is another way to navigate the 24-hour news cycle. Sharma suggests allocating 20-30 minutes at the same time everyday to keep yourself updated. Alternatively, you can break this down into 10 or 15-minute slots twice a day. It would be wise to remember that news organisations tend to sensationalize news events and related headlines to keep consumers coming back frequently. 'Sometimes, even small developments and updates are overplayed, so take information with a pinch of salt," Sharma says. To ensure your sleep isn't disrupted, avoid excessive scrolling or watching disturbing footage and steer clear of consuming heavy news before bed time. 'If you've just consumed some grim news, practice slow deliberate breathing to calm your mind and body. Share your feelings with friends and family. At the same time, if you don't want to discuss a particularly disturbing news or a grim topic, excuse yourself from the conversation," Sharma suggests. As she underlines, taking care of our emotional wellbeing is important, especially when there's a lot of disturbing news content being circulated. 'Setting boundaries and seeking support can help maintain your mental health and resilience." Turning off notifications of news apps is a great way to go. 'This will limit the number of times you access your phone for news," says Jenisha Shah, a Mumbai-based psychologist. Shah also feels that on the days you feel overwhelmed, it would be a great idea to read only lifestyle, entertainment or sports news. Vetting your sources and fact-checking can go a long way to safeguard your mental health, too. Shah also believes that while it is important to stay informed, you don't have to carry the burden of every crisis. 'Absorb the information without allowing it to consume your mental space. There's no shame in taking a step back, maybe going a few days without news, especially if it has been affecting your mood," she says. Sharma suggests going off social media for news, since it's so easy to doom scroll and go down the rabbit hole of news. Taking your head off news and volunteering for a cause in the real world is another strong recommendation from Sharma. 'Donate food for the homeless. Or identify causes/NGOs that resonate with you and donate funds," she says. 'Taking action will make you feel less helpless." Of course, if nothing else helps, you can always rely on cute and funny animal videos or cartoon shows to put your mind at ease. Sumitra Nair is an independent journalist based in Kochi.
