Everyday Mind Care. ''Its Okay Not To be Okay''
Simple Recipes from Your Daily Life
In recent months, I have met several friends who are bored with their lives. It's surprising because some of them appear to be content with their wealth, luxury homes, vacation possibilities, and fulfilled material wants. However, it puzzles me that they are still bored. I've also found that some people feel lonely despite having a large number of friends and attending frequent social occasions. This is frequently motivated by fears about their children's futures or the recent death of a spouse. Furthermore, some people are dissatisfied with their jobs, finding them burdensome. These surprise stories surround me, despite the fact that these people are rather wealthy. As a friend, I strive to listen and offer advice to help people appreciate and enjoy their lives. Every life is imperfect, and true fulfilment stems from how we respond to and value our circumstances.
Scientifically, humans who manage to overcome crises tend to build resilience against depression, anxiety, fear, stress, and other negative feelings. They become more motivated, confident, and capable of facing life's challenges. In contrast, those who feel helpless and overwhelmed by negativity often wait passively for change without taking action. For them, adapting, thinking positively, and finding solutions can be difficult, leaving them trapped in depression and anxiety, which may eventually lead to illness.
It is the same for myself and other corporate athletes: managing job, family, and social responsibilities while fostering optimism and rational positive conduct is critical. This thinking protects us from depression, anxiety, and stress, while also increasing motivation, self-confidence, and analytical abilities. It also promotes resilience, allowing for recovery from losses and setbacks. Psychologically, thoughts impact our mood and behaviour: positive outlooks result in good moods and productive acts, whereas negativity promotes helplessness and immobility. However, problems are just transitory and can be overcome with desire, perseverance, and hard effort.
Identifying strategies for maintaining mental resilience and energy will help you overcome life's problems while also improving your passion and psychological vitality. Pessimistic people, on the other hand, tend to dwell on negativity, give up quickly, and act passively, which leads to deteriorating psychological problems such as despair, fear/worry, and doubt. This reduces their capacity to cope, locking them in despair and defeat. As a result, they lose initiative and perseverance, which leads to further failures. Meanwhile, optimistic behaviour tends to result in success.
Exercise
According to research, exercise can be a simple and cost-effective way to manage stress. Physical activity enhances the creation of neurotransmitters such as endorphins, dopamine, and serotonin, which increases feelings of comfort. The human body, a marvel of complexity, requires proper movement to remain healthy. Walking is a simple, cost-effective, and safe activity that improves energy, endurance, and potentially reduces bone loss in the elderly. Regular walking also benefits cardiovascular health by stimulating the creation of new blood vessels and increasing oxygen flow throughout the body. Walking is the most effective treatment for modern disorders. Walking stimulates the muscular, digestive, and psychological systems, promoting circulation and cellular rejuvenation. It strengthens leg muscles, which aid in blood flow to the heart and brain, and is beneficial throughout life, from youth to old age. Walking is also a great approach to relieve dissatisfaction, anger, mental weariness, and stress since it calms nerves, strengthens the heart, and clears the mind.
I also discovered some research that involved 135 people divided into five groups for 16 weeks. The different groups walked either rapidly or slowly. Some groups meditated as they walked, while others did not. The results show that the group that meditated while walking had the highest influence on mood enhancement.
As part of their meditation, the walkers simply numbered "one, two, one, two" while walking. The meditation was intended to help people focus on their steps rather than other issues. Regardless of their walking speed, the meditating groups had the highest effect on stress reduction and mood enhancement.
Finding The Light
When faced with a difficult situation, my spiritual teacher always taught us to return and draw closer to the Light—a vital force that constantly interacts with humans, nurturing every cell in the body. Each cell's reaction to light differs based on its location in the body's energy centres, known as chakras. The human body has seven chakras, and a lack of light in these chakras can affect one's health, potentially leading to disease. When I became ill earlier this year, I realised to myself that I had failed to reconnect with the Light.
Light is made up of many different colours. Colours are said to assist treat a variety of physical and non-physical problems, including depression and other mental disorders. Depression is supposed to be caused by a sudden imbalance of light within the body, disturbing the homeostasis of the seven energy centres. This is why people tend to feel sadder, sleep more, and have stronger appetites throughout the winter. Opening windows in the morning and afternoon can help to reduce such problems. A colour ruler, which comprises seven spectrums, can also be used to detect any shortfall in colour energy.
Now, there is colour therapy. This therapy is based on the science of Colourology, a color-based healing system created in ancient Egypt and China, as well as Ayurvedic and Tibetan medicine, which is 5,000 years old. Everyone recognises nature as an essential component of healing, health, and well-being. Craig Chalquist, PhD (2009), a writer and psychologist, in his article "A Look at the Ecotherapy Research Evidence" presents the general basis of ecotherapy, namely:
• Disconnection from the world, where you stop all activities that give rise to various psychological symptoms including anxiety, frustration, and depression.
• A connection back to nature, whether through the garden, animals, or taking a walk in nature. Not only does it relieve symptoms, but it also brings a greater capacity for health, self-esteem, self-connectedness, social connection, and joy.
• Reconnection, to replace the pathological sense of inner death or alienation from oneself, others, and the world, by reviving the inner spirit
I also discovered research on the relationship between walking and colour. According to a 2007 study conducted by the University of Essex, simply wandering around in green places can lessen sadness by up to 71%. Even five minutes spent in nature, such as walking in a park or looking at something green, can boost mood, self-esteem, and motivation. I also discovered several friends who alleviated their feelings of depression, fear and stress by appreciating the colours in painting.
Vitamin D
Have you ever tested your blood for vitamin D? I check my vitamin D levels on a regular basis, yet it is difficult for me to increase it. I have been checking my Vitamin D levels for the past three years thanks to a friend. She is a doctor specialist who often reminds me of the necessity of Vitamin D in the body. According to her studies, over 90% of the Indonesian population lacks vitamin D. She said"The ideal time to tan and get Vitamin D is between 11 a.m. and 1 p.m. According to her, the hands and face are the ideal sites to absorb vitamin D from sunlight. The effective parts are the hands, from the fingers to the elbows. The face comes second.
According to some research, there is a linked vitamin D deficiency to increased levels of depression. Recent studies indicate that lower vitamin D levels correlate with higher depression rates. In Italy, research shows that elderly women with vitamin D levels below 20 nanograms per litter are twice as likely to experience depression compared to those with higher levels. Similarly, elderly men are 60% more likely to suffer from depression if they are vitamin D deficient. Another study over three years found that women aged 50-79 reduced their risk of depression by 21% when they consumed at least 800 IU of vitamin D through diet or supplements. Direct sunlight is the primary source of vitamin D. Most people acquire between 400-2000 IU of vitamin D from being outdoors in bright, open spaces during the morning. Certain foods also contain small amounts of vitamin D, including mushrooms, tuna, sardines, salmon, fish oil, liver, eggs, margarine, soy drinks, milk, cheese, and yogurt fortified with vitamin D. However, even the best food sources typically provide only about 150 IU, assuming full absorption by the body. While Southeast Asia, where I reside, generally receives abundant sunlight, we often avoid sun exposure. We use sunscreen, stay indoors from morning to evening, or employ tinted windows in cars. Nevertheless, it is crucial for our bodies to receive at least 20 minutes of direct sunlight exposure. Research suggests that vitamin D offers protection against diabetes, high blood pressure, bad cholesterol (LDL), and it supports heart health, bone strength, and may help prevent asthma and cancer. On the contrary, a deficiency in vitamin D can lead to symptoms such as depression, anxiety and multiple sclerosis.
Hypnotherapy
I met a friend who is a hypnotherapist last month, and we talked about the benefits of hypnosis and why people come to her clinic. Our chat revealed that patients often seek treatment for anxiety, stress, panic attacks, post-traumatic stress disorder, phobias, substance misuse (including tobacco), sexual dysfunction, compulsive behaviour, mood disorders, and unpleasant habits. My friend stated that hypnosis works as a series of reminders to help clients overcome worry/fear and dread by helping them focus their brains on more positive thoughts when they are overwhelmed by negativity. She mentioned that hypnotists must sometimes confront old events through a process known as "regression." This entails taking clients back to the moment of a traumatic incident and supporting them in processing it in order to remove it from their subconscious.
According to her, hypnosis is becoming increasingly popular. "Thanks to the Internet, more education is dispelling the myths surrounding hypnosis," she said. In the last three years, she received more inquiries about hypnosis than ever before.
She also shared some tips to me which I think is important to share here. If you are considering trying hypnosis, here are a few important considerations to remember:
Understand that hypnosis is a partnership: Both you and your hypnotist collaborate in the healing process. Whether through guided scripts or repeated recordings, cooperation is essential.
Find a trustworthy hypnotist. Do your research, ask about their qualifications and certification, and chat with previous clients. Confidence in your healthcare professional, regardless of speciality, is essential.
Focus on your motivation for change. You may be sceptical at first, but remaining open-minded and committed can lead to positive outcomes.
Active listening isn't necessary for hypnosis to be effective: The commands and messages in the hypnosis script are absorbed by your subconscious mind, even if you're not fully attentive.
You remain in control during the session: You have free will and are not in a trance. The hypnotist is there to facilitate your experience.
Being "strong-willed" doesn’t hinder your ability to be hypnotized; rather your hypnotist assist you in self-hypnotist without forcing you against your will.
Finally, it’s important to note that hypnosis is not an instant solution. It requires patience, commitment, and consistent attendance at appointments and listening to recordings.
All of this sharing leads us to the conclusion that self-awareness helps effectively manage disorders such as depression, anxiety, fear, tension, and other negative emotions. With true intention and heightened awareness, you can attempt a variety of coping tactics, such as engaging in simple exercise, seeking exposure to light - whether it is sunlight for vitamin D or inner spiritual light - or appreciating the serenity that comes from these experiences.
Simple pleasures, like appreciating the colours green, yellow and purple in nearby parks or gardens, or even observing the vibrant details of a painting, can greatly enhance relaxation. If you find yourself in need of additional support, reaching out to psychiatrist or a hypnotherapy specialist may provide significant relief.
Life may not be perfect as we desire, but we should refrain from comparing ourselves to others. Instead, we should focus on becoming the best version of ourselves. Embrace courage and resilience, as life is beautiful, and its up to us to uncover our own ‘’heaven’’ in this world. We have the right to choose happiness and the potential to achieve it. Avoid self-regret, focus on improving our self and remember that self-appreciation is fundamental to respecting life. So, It's okay not to be okay!