Depression, Anxiety and OCD

Benefits of Magnesium on Mental Health & Overall Well-Being

Balanced Levels Magnesium in the Body found to Several Benefits on the Mental Health and Overall Well-Being

1. Improves memory
2. Enhances learning abilities
3. Supports emotional regulation
4. Reduces anxiety
5. Reduce the symptoms of depression very effectively
6. Improves sleep quality
7. Enhances concentration
8. Boosts cognitive flexibility
9. Supports stress management
10. Reduces low mood & mental fatigue
11. Improves attention and focus
12. Helps in neural protection
13. Enhances neuroplasticity
14. Reduces symptoms of ADHD
15. Supports overall brain health


Other Health Benefits

1. Supports muscle relaxation and reduces cramps.
2. Helps maintain strong bones.
3. Reduces inflammation in the body.
4. Supports healthy thyroid function.
5. Promotes better nutrient absorption.
6. Enhances energy production.
7. Supports a healthy heart.
8. Balances blood sugar levels.
9. Aids in digestion and prevents constipation.
10. Reduces PMS symptoms.
11. Helps maintain healthy blood pressure.
12. Supports hormone balance.
13. Reduces migraine frequency and intensity.
14. Improves exercise performance.
15. Supports immune function.


Top Magnesium Variants that Have Shown Benefits for Mental Health:

1. Magnesium L-Threonate
2. Magnesium Glycinate
3. Magnesium Taurate


The Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) have established the following magnesium requirements for different population groups:

(Read the full guidelines at : https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf)


Men: 440 mg/day
Women: 370 mg/day
Pregnant Women: 440 mg/day
Lactating Women: 400 mg/day
Children:
- 1-3 years: 90 mg/day
- 4-6 years: 125 mg/day
- 7-9 years: 175 mg/day
- Boys 10-12 years: 240 mg/day
- Girls 10-12 years: 250 mg/day
- Boys 13-15 years: 345 mg/day
- Girls 13-15 years: 340 mg/day
- Boys 16-18 years: 440 mg/day
- Girls 16-18 years: 380 mg/day


Natural Sources of Magnesium

- Nuts & Seeds: Almonds, cashews, peanuts, pumpkin seeds, and sunflower seeds
- Legumes: Black beans, chickpeas, lentils, and soybeans
- Fish: Mackerel, salmon, and halibut
- Spinach (frozen or cooked)
- Cereal (shredded wheat)
- Oatmeal (instant, fortified, prepared with water)
- Potato, (baked with skin)
- Peanuts (dry roasted)
- Yogurt (plain, skim milk)
- Rice (brown, long-grained, cooked)
- Avocado
- Kidney beans
- Banana
- Milk (reduced fat (2%) or fat free)
- Bread, whole wheat,
- Raisins (seedless)
- Whole milk
- Dark Chocolate (High in cocoa content)


References:

https://www.healthline.com/nutrition/magnesium-benefits

https://www.health.harvard.edu/mind-and-mood/magnesium-rich-foods-might-boost-brain-health-especially-in-women

https://www.health.harvard.edu/mind-and-mood/magnesium-rich-foods-might-boost-brain-health-especially-in-women

https://pubmed.ncbi.nlm.nih.gov/16542786/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352515/



(NOTE: CONSIDER CONSULTING A MEDICAL PROFESSIONAL, DIETICIAN OR A NUTRITIONIST FOR THE RIGHT REQUIRED AMOUNT OF MAGNESIUM FOR YOUR BODY AND THE DURATION OF TAKING BOOSTER AND MAINTANENCE DOSES.)


RECOMMENDED MEDICAL PROFESSIONALS:
MD (Internal Medicine), MD or DM (Gastroenterology), MD or DM (Cardiology), MD (Oncology), MD or DM (Hepatology), MD or DM (Neurology)

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Foods that Degrade Mental Health according to Psychogastroenterology

Psychogastroenterology is the study of the relationship between the gastrointestinal (GI) system and psychological health, emphasizing the impact of diet on mental health.

According to psychogastroenterology, certain foods can negatively affect mental health by disrupting the gut-brain axis, causing inflammation, or influencing gut microbiota.

1. Refined Sugars and High-Sugar Foods
- Candy, pastries, sodas, and other sugary drinks: High sugar intake can cause rapid blood sugar spikes and crashes, leading to mood swings, anxiety, and irritability. It can also contribute to inflammation and negatively affect gut microbiota, which is linked to depression and anxiety.

2. Processed and Refined Carbohydrates
- White bread, white rice, and pasta: These foods have a high glycemic index and can lead to rapid blood sugar fluctuations, contributing to mood instability and anxiety.

3. Artificial Sweeteners
- Aspartame, saccharin, and sucralose: Some studies suggest that artificial sweeteners can negatively impact gut microbiota and are associated with mood disorders like depression and anxiety.

4. Trans Fats and Saturated Fats
- Fried foods, margarine, processed snacks, and baked goods: Trans fats and high levels of saturated fats can promote inflammation throughout the body, including the brain, and are linked to increased risks of depression.

5. Processed Meats
- Sausages, hot dogs, bacon, and salami: These are high in unhealthy fats, preservatives like nitrates, and added sugars, all of which can contribute to inflammation and negatively impact mental health.

6. Alcohol
- Beer, wine, spirits: Excessive alcohol consumption can disrupt neurotransmitter balance, cause dehydration, and negatively affect sleep, all contributing to poor mental health outcomes like anxiety and depression.

7. Caffeine
- Coffee, energy drinks, and caffeinated sodas: While moderate caffeine consumption can have some benefits, excessive intake can lead to anxiety, restlessness, and sleep disturbances, exacerbating mental health issues.

8. Gluten and Casein (for Some Individuals)
- Foods containing wheat, barley, rye (gluten), and dairy (casein): Some individuals may have sensitivities or intolerances to gluten or casein that can cause inflammation, digestive issues, and potentially contribute to anxiety and depression.

9. Additives and Preservatives
- MSG, sulfites, and nitrates: Common in processed foods and fast foods, these additives can negatively affect mental health by causing inflammation or allergic reactions that might trigger mood swings or exacerbate existing mental health conditions.

10. Fried Foods and Fast Foods
- French fries, fried chicken, and other fried snacks: These foods are often high in trans fats, refined sugars, and salt, which can negatively affect gut health and contribute to inflammation, worsening symptoms of depression and anxiety.

11. Dairy Products (for Lactose Intolerant Individuals)
- Milk, cheese, butter: In lactose-intolerant individuals, dairy can cause gastrointestinal distress, which has been linked to increased anxiety and depressive symptoms due to the gut-brain connection.

12. High-Sodium Foods
- Processed snacks, canned soups, and frozen meals: High sodium intake can increase blood pressure and cause dehydration, leading to stress and anxiety.

13. Foods High in Omega-6 Fatty Acids
- Corn oil, soybean oil, and processed foods: An imbalance between omega-6 and omega-3 fatty acids can promote inflammation and has been associated with depression.

14. Excessive Red Meat Consumption
- Beef, pork, lamb: While red meat can be part of a balanced diet, excessive consumption, particularly of processed forms, has been associated with inflammation and negative impacts on mental health.
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Start changing your habits until it's too late.

You have a potential to grow. Yes you can!

Small changes leads to big impact!


Wishing you a good health!

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TIP FOR TIME MANAGEMENT AND IMPROVING YOUR OVERALL LIFE

Let's do a small calculation (Hypothetically)

You have 24 Hours

You slept for 8 Hours
(16 Hours Remaining)

You did some exercises and household chores for 4 Hours (Including doing dishes, doing laundry, mopping the floor, cleaning the house, grocery shopping, etc)
(12 Hours Remaining)


You have 2 Hours for Self-Care (Including Make-Up, Bath, Brushing Your Teeth, Exercises, Workout)
(10 Hours Remaining)


You have 2 Hours for Eating (Breakfast, Lunch, Dinner, Snacks, etc)
(8 Hours Remaining)


You have 2 Hours (in 20 mins per sitting × 6 times a day) for passing your time, doing something fun like scrolling Instagram, YouTube, Telegram, TikTok, Etc.
(6 Hours Remaining)


Now listen very carefully with all your ears,

You can utilize these 6 Hours or at least 4 Hours to increase your productivity, learning something new, practicing, enhancing your skills, rehearsing what you had learnt, and if you do for atleast 4 Hours a day (1/6th of the day), you can still do 42-Hours of effort every week, or say 112 Hours to 168 Hours in a month or 4 weeks.

Just 4 Hours a day, even in 30 minute splits, 8 times a day can make a lot of changes in your life.


Prioritise what matters, challenge your laziness and procrastination.

Make wise choices, Get riddance from endless scrolling and unlimited random messages from unknown users. Ask yourself 'Does it matter ?' , 'Am I spending too much time ?' , 'What I am doing on my phone or on the internet; Is for my temporary pleasure or for my benefit ? , 'Can I find some other ways to deal with my boredom, loneliness, procrastination or tiredness ?'

Remember, there's more than one solution to any problem in life.

Change your priorities, until it changes you!

It's your own investments that determines whether you will be in loss or profit.

Do something for your change, even if it's small.

Make a fine balance between your rewards and efforts. Remember, small steps can make big efforts.

Consistency, Dedication, Passion, Rehearsing, Planning, Implementation, Patience and Challenging your fears and laziness is all required for you to be a better person in life.

Be patient, good things take time like a strong tree to grow!


Best Wishes and Keep up the Strong Spirits in You!


Sahaja Verma
Psychologist
R&D, MindHealth Plus

@MindHealthPlus
Good Health to Strong Spirits!

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10 Ways to Deal with Obsessive Thoughts in Anxiety, Worriness, Stress, Overthinking & Obsessions


1. Acknowledge Your Thoughts

Example: Recognize when an obsessive thought arises, and simply note it without judgment.

Self-Soothing Statement: "It's okay to have this thought; it doesn't define me."

Cognitive Restructuring Statement: "Just because I think this doesn't mean it's true."


2. Practice Mindful Breathing

Example: When anxiety spikes, focus on taking slow, deep breaths, counting to four on the inhale and six on the exhale.

Self-Soothing Statement: "I am safe in this moment; I can calm my body and mind."


Cognitive Restructuring Statement: "Breathing deeply helps me stay grounded in reality."


3. Don’t Rush to React

Example: Pause before reacting to obsessive thoughts; allow yourself time to reflect.

Self-Soothing Statement: "I can take my time; there's no need to rush."

Cognitive Restructuring Statement: "Giving myself time helps me respond more rationally."


4. Challenge the Thoughts

Example: Question the validity of the obsessive thought by asking for evidence.

Self-Soothing Statement: "I am strong enough to challenge this thought."

Cognitive Restructuring Statement: "What evidence do I have that supports or contradicts this thought?"


5. Label the Thought

Example: Identify the thought as an obsessive thought, not a fact.

Self-Soothing Statement: "This is just an obsessive thought, not my reality."

Cognitive Restructuring Statement: "Labeling this thought helps me separate it from the truth."


6. Shift Your Focus

Example: Engage in a different activity that requires focus, such as a hobby or physical exercise.

Self-Soothing Statement: "I can choose to focus on something more positive."

Cognitive Restructuring Statement: "Redirecting my attention helps reduce the power of this thought."


7. Use Grounding Techniques

Example: Engage your senses by focusing on what you can see, hear, touch, taste, or smell.

Self-Soothing Statement: "I am present here and now, not in my thoughts."

Cognitive Restructuring Statement: "Grounding helps me stay connected to the present moment."


8. Practice Self-Compassion

Example: Treat yourself with kindness and understanding rather than criticism when obsessive thoughts arise.

Self-Soothing Statement: "I deserve kindness, especially from myself."

Cognitive Restructuring Statement: "Everyone struggles sometimes; it’s okay to be gentle with myself."


9. Set Boundaries with the Thoughts

Example: Allocate a specific time to think about your worries, then move on.

Self-Soothing Statement: "I can control when I give my thoughts attention."

Cognitive Restructuring Statement: "I have the power to set limits on my thoughts."


10. Visualize a Safe Place

Example: Imagine a calming, safe place where you feel at peace when obsessive thoughts arise.

Self-Soothing Statement: "I can always retreat to my safe place in my mind."

Cognitive Restructuring Statement: "Visualizing safety helps me feel secure and in control."



ADDITIONAL NOTES:

Stay Open to Adaptation
If a technique isn’t working, modify it or try another that suits you better.

Start Small and Build Up
Begin with a few techniques, then add more as you grow comfortable.

Consistency is Key
Practice daily, twice for 15-20 minutes, to build resilience.

Incorporate into Routines
Blend these practices into your daily life to make them habits.

Be Patient
Change takes time; regular practice will bring gradual improvements.


References:

https://talkspace.com/mental-health/conditions/articles/how-to-stop-obsessive-thinking

https://helpguide.org/articles/anxiety/obssessive-compulsive-disorder-ocd.htm

https://mind.org.uk/information-support/types-of-mental-health-problems/obsessive-compulsive-disorder-ocd/self-care-for-ocd

https://newportinstitute.com/resources/mental-health/intrusive-thoughts


Books

OCD For Dummies
Laura L Smith
https://t.me/psychodeskbookstore/5634

Getting Over OCD - A 10-Step Workbook for Taking Back Your Life
Jonathan S Abramowitz
https://t.me/mindhealthplus/2929

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Endless Scrolling & Unlimited Chatting

While Instagram Reels and YouTube Shorts are entertaining, be mindful of mindless scrolling. Manage your consumption, prioritize real-world activities, & maintain a healthy relationship with social media.


The Allure of Random Videos
Instagram Reels & YouTube Shorts hook you with endless, quick-gratification content, making them addictive.

Impact on Productivity
Excessive scrolling harms productivity, leading to neglected tasks & poor time management.

Dangers of Addiction
Video addiction desensitizes the brain, causing boredom & even depression.

Mental Drain
Constant exposure drains focus, hindering concentration on important tasks.

Breaking the Cycle
Set time limits, diversify content, disable notifications, engage in real activities, & seek help if needed.


Learn How to Do Digit Detox and Prioritize Your Time and Tasks

https://t.me/mindhealthplus/45

https://t.me/mindhealthplus/2732

https://t.me/mindhealthplus/3825

https://t.me/mindhealthplus/3624

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Confidence

The next time you think, "I don't feel confident enough to try that..."

That might be a sign that you do, actually, need to try that.

Despite everything we've been told, confidence is not something that comes when you achieve certain goals, look a certain way, or gain popularity and acclaim. It's something that you build within you, and it happens one action at a time.

When you're trying something new, it's normal not to feel confident. Of course you feel this way: you've never done it before! Why would you expect yourself to feel like you have it mastered?

The first time you try, it might feel messy and uncomfortable. The second time you try it, though, you'll start to get the hang out of it; the third time, you feel your confidence building; and a few times later, you will have forgotten what it was like to not know how to do it.

If you wait to feel confident, you might never act. Instead, take action, knowing that the reward for your courage is the confidence that you yearn for.

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Quotes for Understanding Life & Making It Better

(Part-1)


“Being honest may not get you a lot of friends but it’ll always get you the right ones.”


“Yesterday is not ours to recover, but tomorrow is ours to win or lose.”


“We are products of our past, but we don’t have to be prisoners of it.”


“Any change, even a change for the better, is always accompanied by discomforts. It’s only after you’ve stepped outside your comfort zone that you begin to change, grow, and transform.”


“We suffer more in imagination than in reality; Try to persistently accept the realities, change some habits, practice to enhance your brain's abilities to work efficiently and eliminate those same routines & activities that are acting as an hindrance to your better tomorrow.”


“Butterflies can't see their wings. They can't see how truly beautiful they are, but everyone else can. People are like that as well.”


“If you want to live a happy life, tie it to a goal, not to people or things.”


“We cannot change anything until we accept it. Condemnation does not liberate, it oppresses.”


“Desires dictate our priorities, priorities shape our choices, and choices determine our actions; Focus on your priorities before your priorities lose focus on you.”


“The strength of the crocodile is in the water - people can be very strong in their right environment.”


“People often say that motivation doesn’t last. Well, neither does bathing, that’s why we recommend it daily.”


“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.”


“Fear is a natural reaction to moving closer to the truth. Don’t believe everything you think. Thoughts are just that - thoughts.”


“You only have to do a very few things right in your life so long as you don’t do too many things wrong; Focus 90% of your time on solutions and only 10% of your time on problems.”


“We cannot change anything until we accept it. Condemnation does not liberate, it oppresses.”


“Desires dictate our priorities, priorities shape our choices, and choices determine our actions; Focus on your priorities before your priorities lose focus on you.”


“Your mind will answer most questions if you learn to relax and wait for the answer.”


“Waste no more time arguing about what a good person should be. Be one.”


“Worrying does not take away tomorrow’s trouble; It takes away today’s peace. People become attached to their burdens sometimes more than the burdens are attached to them. If a problem is fixable, if a situation is such that you can do something about it, then there is no need to worry. If it’s not fixable, then there is no help in worrying. There is no benefit in worrying whatsoever.”


“Over 90% of what we worry about never happens and remember, Lies don’t fix things. They don’t even make things easier, at least not in the long run. Best to tell the truth then clean up an honest mess.”


MindHealth Plus Hopes You Find this Helpful and Hopes It Helps You to Shape your Perspective and Restructure your Thoughts!


MindHealth Plus
Good Health to Strong Spirits!

@MindHealthPlus
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Excessive Screen-time & High Smartphone Usage Negatively Impacts the Production of Dopamine

Andrew Huberman, PhD
Neuroscientist
Stanford University

Published in the Journal Cell, Exposure to screen type light between the hours of 11pm and 4am activates a specific circuit in a brain area called the ‘habenula’ that lowers dopamine and creates a sense of disappointment. So it's pro-depressive.


Source:
https://youtube.com/shorts/OwIeLha7Bl0


Controlling your Dopamine for Motivation, Focus & Satisfaction | FULL PODCAST

Andrew Huberman, PhD
https://youtu.be/QmOF0crdyRU


Get Research Papers:

Problematic Smartphone Use: A Conceptual Overview and Systematic Review of Relations with Anxiety and Depression Psychopathology

sci-hub.se/10.1016/j.jad.2016.08.030


Depression, Anxiety, and Smartphone Addiction in University Students - A Cross Sectional Study

sci-hub.se/10.1371/journal.pone.0182239


Learn De-Addiction Methods/Breaks From Digital Devices
(Through Digital Detox)

https://t.me/mindhealthplus/45


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What Sitting for Longer Hours Do to Your Health

Mental Health Effects

1. Increased stress & anxiety
2. Depression
3. Reduced cognitive function
4. Decreased mental well-being
5. Social isolation
6. Lowered mood & motivation
7. Increased risk of mental fatigue

General Health Effects

1. Poor posture & back pain
2. Obesity & metabolic syndrome
3. Cardiovascular disease
4. Diabetes risk
5. Reduced circulation
6. Increased risk of blood clots
7. Digestive issues
8. Weakened immune system
9. Sleep disturbances
10. Higher overall mortality risk

Muscle & Bone Health Effects

1. Muscle degeneration
2. Weakened leg & glute muscles
3. Decreased bone density
4. Stiff joints & reduced flexibility
5. Increased risk of musculoskeletal disorders
6. Hip & spine misalignment
7. Loss of muscle mass and strength


How to Prevent & Manage

- Hourly breaks are crucial for spine health.

- Short breaks for stretching, standing, or walking prevent back pain, improve posture, & support long-term spine health.

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A Healthy Reminder

An athlete won't judge you for working out, a millionaire will never look down on you for starting a business, A musician won't judge you for playing a song.

It's people going nowhere who are the biggest critics. Never take criticism from someone you wouldn't go to for advice.

Stay Strong!

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People Pleasing and Fawn Response

It's important, especially for empaths, to distinguish between kindness and people-pleasing.

People-pleasing is a learned behavior, often called the 'fawn response,' which aims to appease others to maintain safety. This behavior can stem from childhood or develop later, such as in romantic relationships.

People-pleasing can lead to mistreatment and a lack of personal fulfillment, as it often involves neglecting one's own needs and boundaries.

However, people-pleasing can be unlearned. This process includes recognizing the impact of past experiences, setting boundaries, aligning actions with values, and prioritizing personal needs. Therapy, self-help, and self-awareness can aid in unlearning these behaviors and fostering healthier relationships.


Reference:
Nawal Mustafa
https://www.instagram.com/thebraincoach

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Stop focusing on the things you can't control

Life becomes a lot easier when you learn to focus on the things you can control. Of course, there are extreme cases that draw our attention which we have no control over. But for the most part, if you have a choice and you can't control something, it's best to let it go instead of worrying about it.

What are the things that you're holding onto that no longer serve you?

Credit: https://instagram.com/NicolesNeuroscience

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Cognitive Restructuring in Cognitive Behavior Therapy (CBT)

Aaron Beck
Developer of Cognitive Therapy (CT) & Cognitive Behvaioral Therapy (CBT)

Learn to deal with your irrational beliefs, negative and intrusive thoughts with CBT

Reference:
Beck Institute for Cognitive Behavior Therapy

https://www.youtube.com/watch?v=orPPdMvaNGA


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10 Ways to Deal with Your Negative Thoughts

Overcoming Internet Addiction For Dummies

David N Greenfield
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Anxiety and Depression Workbook For Dummies

Laura L Smith
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The Story of Two Wolves

The story of two wolves is a Native American parable about the power of emotions and experiences. The story is about an old man teaching his grandson about life. The man says that a terrible fight is going on inside him between two wolves.



An old man is teaching his grandson about life. “A fight is going on inside me,” he said to the boy. “It is a terrible fight and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.”



He continued, “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.”



The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”


The old man simply replied, “The one you feed.”


References:

https://sites.edb.utexas.edu/resilienceeducation/inspiring-stories/the-two-wolves/

https://www.claritychi.com/blog/the-cherokee-two-wolves-story-and-the-power-of-mindset

https://www.scottpsychologicalservices.com/articles/32/the-story-of-the-two-wolves-managing-your-thoughts-feelings-and-actions

https://www.virtuesforlife.com/two-wolves

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If You Have a Keen Interest in Learning about Psychology, Try Checking out This Playlist!

What We Learn in Psychology
https://youtube.com/playlist?list=PLI_zRDnn6uKNMvNGbpGHPAs6W76yiOlbm

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5-4-3-2-1 Workout