Latest news with #MrinmayKumarDas
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Business Standard
5 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
5 days ago
- Health
- Business Standard
Can positive affirmations rewire your brain? Here's what doctors say
'I am confident', 'I deserve success', or 'I am enough', you have probably seen these short, punchy lines on Instagram, heard them on podcasts, or even stuck them to your laptop screen or mirror. They sound uplifting, but can these tiny mantras actually change the way your brain works, or is it all just feel-good fluff? Is there science behind affirmations rewiring the brain? Yes, and it is more than just 'think happy thoughts'. According to Dr Mrinmay Kumar Das, principal consultant, Behavioural Sciences, Max Super Speciality Hospital, Noida, neuroscience studies using functional MRI scans show that self-affirmation tasks light up brain regions linked to self-processing and reward, like the medial prefrontal cortex, posterior cingulate cortex, and ventral striatum. Over time, repeated affirmations can strengthen neural connections in these circuits, a process called neuroplasticity, essentially the brain's ability to rewire itself based on what you repeatedly think or do. 'Affirmations can increase activity in areas linked to positive emotions and self-awareness, while reducing activity in regions associated with stress and self-criticism, They also decrease activity in areas associated with negative emotions, stress, and self-criticism (example, amygdala, default mode network), strengthen neural connections and pathways related to positive thinking and behaviour,' said Dr Das. Dr Dar further explained that repeating affirmations can lead to changes in brain activity and neural pathways over time, including: Increased grey matter volume in areas associated with positive emotions and self-awareness. Enhanced neural connectivity and communication between different brain regions. Reduced stress and anxiety-related activity in the brain. Can affirmations change thought patterns? Affirmations influence the default mode network (the brain's mind-wandering hub) by reducing negative self-talk and promoting balanced thinking. Psychologically, they help challenge and replace harmful mental loops with more empowering ones. Dr Praveen Gupta, chairman - Marengo Asia International Institute of Neuro & Spine (MAIINS), Marengo Asia Hospitals, Gurugram, said, 'From a psychological perspective, affirmations reinforce positive self-values and counteract negative biases, slowly reshaping neural pathways and promoting resilience.' The experts explained that affirmations are a simpler, less structured cousin of cognitive behavioural therapy (CBT). Both aim to challenge negative thinking, but CBT uses systematic techniques, while affirmations lean on repeating value-based, positive statements. Dr Das said, affirmations can: Influence the default mode network (DMN) by reducing self-referential thinking and negative self-talk. Improve self-perception by promoting positive self-views and self-acceptance. Reduce cognitive biases by challenging negative thought patterns and promoting more balanced thinking. For example, children and adolescents may benefit from affirmations as a way to develop positive thought patterns and behaviours, older adults may benefit from affirmations as a way to promote positive ageing and well-being. Can affirmations erase negative beliefs? Both doctors explained that affirmations alone cannot entirely erase deeply ingrained beliefs. If your negative core beliefs come from childhood or trauma, affirmations can help soften them, but deeper work, like CBT or trauma-focused therapy, is often needed for lasting change. Who benefits most from positive affirmations? According to Dr Das, affirmations work best for: People with mild stress or anxiety Those committed to practicing them regularly Individuals who align affirmations with personal core values But, they can backfire if: One has very low self-esteem and use unrealistic present-tense affirmations ('I am perfect' might trigger more self-doubt) One treats them as a quick-fix instead of addressing deeper issues Can affirmations replace therapy for anxiety or depression? No. Both experts stressed that affirmations are not a standalone treatment for mental health conditions. They are best used as a complementary tool alongside therapy, medication, mindfulness, or journaling. What's the best way to practice them for brain impact? While research is still emerging, here's what experts suggests works: Frequency: Daily repetition Timing: Right after waking up or before sleep, when the brain is more receptive Delivery: Mix it up — speak them aloud, write them down, or visualize them Context: Tailor affirmations to your cultural background and personal values for authenticity Social media often oversimplifies mental health issues and the complexity of neuroplasticity and sells affirmations as a magic fix. In reality, their impact is modest and best understood as one piece of a broader mental health toolkit. Affirmations no substitute for real therapy As Dr Gupta cautioned, 'Social media creates unrealistic expectations about the effectiveness of affirmations and thus, distracts from more comprehensive therapeutic approaches that may be necessary to address underlying issues. If we expect affirmations to be magic rewiring methods, we risk neglecting proper mental health care.'
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Business Standard
26-06-2025
- Health
- Business Standard
Why recovery from addiction needs more than just quitting substances
When it comes to overcoming drug addiction, many believe that simply quitting the substance is enough. But in reality, that's only the beginning. Recovery is a complex journey that requires healing the mind, repairing relationships, and rebuilding identity. Healing from addiction means addressing the whole person According to Dr Mrinmay Kumar Das, Principal Consultant, Behavioural Sciences, Max Super Speciality Hospital, Noida, true recovery goes beyond breaking physical dependence. It involves confronting unresolved trauma, developing healthier coping mechanisms, and replacing the emotional voids that substances once masked. 'Without this deeper healing, long-term recovery remains fragile. Addiction recovery must be seen as a whole-person journey, not just a fight against the substance,' Dr Das told Business Standard. Mental health issues after quitting are common—and need support When people stop using substances, they often face: Anxiety Depression Mood swings Sleep problems Emotional imbalance Strong cravings There may also be grief, loss, or identity confusion. Without therapy or strong support systems, these can easily lead to relapse. What emotional voids does addiction usually try to fill? Dr Das explained that people often turn to substances to cope with: Unresolved trauma Emotional pain Loneliness Low self-worth Lack of direction Recovery must focus on filling those gaps in healthier ways—through new passions, stronger relationships, and emotional resilience. Why identity is central to lasting addiction recovery Letting go of the 'addict' label and rebuilding a positive identity is vital. This self-reinvention helps people: Stay motivated Build meaningful relationships Handle setbacks Feel purposeful Dr Das recommended setting new goals, exploring hobbies, and surrounding oneself with uplifting influences. Unresolved trauma can quietly sabotage recovery Triggers from past trauma can: Rekindle cravings Cause emotional instability Damage relationships Heighten stress levels Dr Das emphasised trauma therapies like Eye Movement Desensitisation and Reprocessing (EMDR) and Cognitive Behavioural Therapy (CBT). What does successful recovery support look like? Effective support blends therapy, community, and lifestyle: Therapy: Individual, group, and trauma-informed Peer groups: Encourage accountability Lifestyle: Balanced diet, sleep, exercise, and mindfulness 'Exercise boosts mood, nutrition fuels the brain, and mindfulness can help reduce anxiety,' said Dr Das. Why relapse can occur even years after sobriety Long-term sobriety doesn't mean immunity from relapse. Common triggers include: High stress or emotional events Familiar social settings Trauma resurfacing Boredom Overconfidence in recovery Conflict or major life changes Prevention starts with self-awareness, coping skills, and strong support networks The bigger goal: Rebuilding life and identity after addiction 'Recovery is about healing the person,' Dr Das said. 'It's a multi-layered process that includes emotional growth, trauma care, healthy living, and rebuilding who you are.' International Day Against Drug Abuse and Illicit Trafficking 2025 Observed globally on 26 June each year, this day was established by the United Nations in 1989 to strengthen international cooperation against drug misuse and illicit trade.
