Solh Express October 2023 | Solh Magazine

2. Message From Our Co Founder Hello, Readers! In a world that is constantly evolving, we recognize the pressing need to shine a spotlight on mental health. Awareness is the first step towards bringing change. At Solh Wellness, our mission has always been to make mental health a universal human right by following this principle and working towards mental health more available, accessible and accepted for people. In the upcoming month, Solh Wellness will be organizing many exciting activities. I am excited to announce that we are back with Solh Fiesta, a month long event where we will be talking about various topics related to mental health. Additionally, we will be forging partnerships with educational institutions to host events in observance of World Mental Health Day, with the primary goal of fostering dialogue and gaining deeper insights into the challenges faced by the younger generation at the grassroots level. As we commemorate World Mental Health Day, we present the next edition of Solh Express. With actionable strategies and easy to follow through tips, this edition is all about realizing that good mental health is within your reach. I extend a heartfelt invitation to all readers to engage, learn and share their experiences. Your engagement and participation are instrumental in making sure every individual has access to the care, understanding, and resources they need to nurture their mental well-being. Happy reading ahead!

3. IS BACK! “Making Mental Health a Universal Human Right” World Mental Health Day New Session Every Tuesday Get ready to explore these engaging topics and enhance your mental well-being! Watch on the Solh App Scan the QR code to download SOLH Volume 2, Issue No. 2 October, 2023 Editorial & Publishers Office: Solh Wellness, 4259/3, Ansari Road, Darya Ganj New Delhi - 110002, India Tel: 9711676777 Email: info@solhapp.com Website: www.solhapp.com Founder: Kapil Gupta Co- Founder: Muskan Gupta Business Head: Navita Berry Designed by: Frontlist Media Disclaimer: We stand indemnified against any claims arising directly or indirectly from the provider or non- provider of an advertisement. All rights reserved. No part of this magazine may be reproduced without the prior permission of the interviewee and provider. All trademarks and trade names mentioned in this magazine belong to their respective owners. Solh Wellness does not take responsibility for returning unsolicited publication material. All disputes are subject to the exclusive jurisdiction of competent courts and forums in Delhi/New Delhi only. Opinions expressed in the articles are of the providers and do not necessarily reflect those of the editors or publishers. While the editors do their utmost to verify the published information, they do not accept responsibility for its accuracy. 1

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5. Emotional Well Being and Food Food is one of the major necessities in life. It consists of nutrients that help in growth, repair and maintenance of body tissues and for the regulation of vital processes. The food we eat also has a profound impact on our emotional well-being, which is the ability to produce positive emotions, moods, thoughts, feelings and adapt when confronted with adversity and stressful situations. In the past scientists neglected any connection between emotional well-being and food. However, recent discoveries have made them realise that food not only impacts how we look but also how we feel. A healthy balanced diet can make us feel good and energised and act as a fuel for the brain, whereas processed food or junk food can make us feel good at the moment but later lead to uneven or hampered production of neurotransmitters which disrupts steady message flow to the brain, affecting mood, emotions, and cognitive functions negatively. Let’s find out more about the relationship between emotional well-being and food. Foods good for emotional well being Leafy Vegetables (Spinach, Broccoli, Sprouts, etc.) They are a really good source of folic acid and vitamin B which help in reducing depression and insomnia. They also help in production of hormones like serotonin, norepinephrine and dopamine. Whole Grains (Wheat, Corn, Oats, etc.) Glucose is the ultimate source of energy. It helps in enhancing brain function, increasing concentration, and reducing symptoms of anxiety and irritability. Turmeric It helps us to deal better with stress and anxiety and helps in treating allergies, digestive issues, and respiratory functions, and thus regulates emotional well-being. 3

6. Yogurt Yogurt is a source of good bacteria and has anti inflammatory properties to keep the brain fit which increases our learning capacity and overall mood. Research has been done where yogurt was shown to help in reducing social anxiety. Extra Virgin Olive Oil This helps in reducing cognitive decline and risks of Alzheimer’s, dementia and heart diseases. It also increases our visual memory and verbal fluency. Green Tea It doesn’t taste good at all but has lot of benefits, not just in terms of weight loss, but also in dealing with symptoms of mental impairment, ADHD, depression, anxiety etc. it has a soothing effect which makes us feel calm and stable. Always remember to choose what you want to eat wisely - food which has health benefits but doesn't taste good or something which is tasty but has no health benefits. There are also certain foods you should avoid if you’re struggling with your mental health as these foods can make it worse. The worst foods for mental health Soda There is no nutritional benefit to drinking soda, either regular or diet. The high amounts of sugar can cause blood pressure to spike, which can impact the brain. The caffeine in many soda brands can be especially bad for you if you’re someone who struggles with anxiety. White Bread It’s time to reconsider what kind of toast you have in the mornings. White bread is made from heavily processed white flour, which is quickly turned into sugar by your body. This can create energy spikes and crashes that are bad for both anxiety and depression. Try swapping out white bread for whole-grain bread. 4

7. Coffee Caffeine addictions are very common today but we rarely talk about them. While a cup of coffee (or two… or three!) in the morning may feel like a regular routine, it may be negatively impacting your mental health. Caffeine can make you feel jittery and nervous, and it also leads to withdrawals and impacts sleep patterns. Try switching to decaf or swap out coffee with tea, which has lower levels of caffeine. If you like having coffee as part of your breakfast ritual, try to limit consumption only to the morning, as caffeine can affect you for several hours, even interrupting your normal sleep schedule. Alcohol It’s not uncommon for people with mental health issues to turn to alcohol as a form of self-medication. Even in short term use, alcohol can have a negative impact on mental wellness. It works as a depressant, so it can ultimately make any bad mood you’re in worse. Alcohol also impacts normal sleep routines and causes dehydration that can make symptoms like irritability and sluggishness worse. In addition, there is a high correlation between alcoholism and other mental health issues. People with existing mental health issues are more likely to develop alcohol dependency than the rest of the population. Some in moderation is fine, but don’t use it to as a crutch to medicate your mental health issues! Fried Foods They say deep-frying anything makes it better, but while the food’s taste may improve, the impact it will have on your body does not get better. Not only are fried foods bad for physical health, they also negatively impact your mental health. They contain high levels of unhealthy fats and sodium, which have been linked to mood changes, irritability, and decreased energy levels. Avoid eating breaded and fried foods as much as possible. 5

8. Healthier Alternatives of Junk Food 1. 2. Fruit is naturally very sweet and a great choice when you are craving sugar. In addition to tasting great, fruit is an extremely nutritious snack. It provides prebiotic fibre, antioxidants and beneficial plant compounds, all in very few calories. If you are craving chocolate, you can try swapping your regular milk chocolate for a small amount of dark chocolate. Dark chocolate that is made with at least 70% cocoa is not only delicious, but it also contains a high number of antioxidants. Additionally, including dark chocolate in your diet may reduce risk of heart disease. 3. Dates are a type of pitted fruit that’s often consumed after being dried. They are very sweet and contain a high amount of sugar. However, they are a rich source of antioxidants and contain fibre, potassium, iron and a number of beneficial plant compounds Shalmaly Chatterjee is connected with Solh as a Wellness Expert, and is part of the community of 350+ providers. If you are a mental health professional and want to join the community, contact us at info@solhapp.com. 6

10. Q&A With Our Experts "How do you manage the emotional demands of your work as a therapist?” Managing the emotional demands of being a therapist can be challenging, here are certain things I do to take care of my emotions: 1. Prioritize self-care activities that help me relax and recharge. I engage myself in hobbies I enjoy, practice mindfulness or meditation, exercise regularly, and spend time with loved ones. 2. I maintain clear cut boundaries between my personal and professional life. 3. I regularly meet with a mentor to discuss challenging cases, get input, and process any emotions or stress that I might be experiencing. 4. I reflect on my emotions, thoughts, and experiences regularly. Engaging in self-reflection can help me identify and address any unresolved issues or emotions that may arise during my work. 5. Personal therapy helps me develop coping strategies and enhance my self- awareness and emotional resilience. Until and unless we don't take care of our own emotional well-being we will not be able to help our clients as well. - Richa Aggarwal "Can you share any insights or lessons you've learned from your experiences as a therapist that have impacted your own mental health?” Alot! I think I have started understanding the depths of my personality and mental health more since the time I have started practicing as a psychologist. I make sure to learn from my clients, their journeys and grow from my methods I offer them, and apply them to my own life also. But the most valuable learning has been, that it is okay to share your life journey with a professional, and shouldn't avoid going to therapy (even if you are a therapist yourself). This has been a great journey. - Swati Jain

11. “Are there specific self-care practices or routines you follow to maintain your mental well-being?” Being around the client can drain a lot of emotional and mental energy at times. In order to recharge myself I make sure that for one hour every morning, I go for a walk, do stretching exercises and meditate. And at night I journal my emotions to empty my mind before going to bed. Another thing that I take care of is my diet because I have experienced that food plays a huge role in maintaining an overall good health. - Juhi Mishra "What do you find most rewarding and most challenging about your role as a therapist?” I think it is extremely disarming and heartbreaking to offer therapy to a person who comes to me for the same reasons I went to therapy when I was their age. This is especially true when the client is a child. It sounds like a full circle, but it is hardly so. I often think of all the ways in which I’m this child and all the ways in which this child is me, and I wish to offer comfort and warmth. But how do we tell them that even if it gets better and fine, you will never really forget it, that every time you will think about it, it’d still hurt? Maybe the hurt won’t be for what has happened, but the hurt for all the lost time, the missed opportunities, the time and energy it took to keep up with everyone else’s pace. When you see too much of yourself in someone you know, someone young, you go through something called the “messiah complex,” as if in saving them, you could save yourself too. I often wonder if it makes me better at my job or worse. After all, I have only so much experience in being a psychologist, but decades of experience in being human. - Ritika Beniwal 9

12. Activity Assess Your Life Balance Instructions This activity has been designed to help you see how balanced your life is. Read each statement and fill in the corresponding pie shaped section of the wheel to the degree you are achieving it. For example, question one is: " I eat a balanced nutritional diet"; if you feel you are doing this 100%, of the time, color in all of section one. If you feel you do this, 60% of the time, color 60% of the section. Repeat for all 36 sections of the wheel. 10

13. 1. I eat a balanced, nutritional diet. 2. I exercise at least three times a week. Physical Orange 3. I take responsibility for my physical health. 4. I am generally free from illness. 5. I have annual check-ups and specific medical checks as prescribed. 6. If at all, I use tobacco, alcohol, or prescribed drugs responsibly and moderately. 7. I live within my means and take responsibility for my financial decisions. 8. My spending and saving habits reflect my values and beliefs. Financial Yellow 9. I actively plan for periods in my life when I may not have income. 10.I pay bills on time and positively manage credit. 11. I balance present-day spending with saving for the future. 12. I have similar financial beliefs and practices as those with whom I am close. 13. I enjoy learning new skills and information. 14. I have positive thoughts (low degree of negativity & cynicism). Intellectual Purple 15. I am generally satisfied with my vocation/major. 16. I commit time and energy to professional growth and self- development. 17. My work is stimulating, rewarding, and reflects my values. 18. I pursue mentally stimulating interests and hobbies. 19. I have a sense of control in my life and am able to adapt to change. 20.I perceive “problems” as opportunities for growth. Emotional Red 21. I am able to comfort or console myself when I am troubled. 22.I have a sense of fun and can laugh at myself. 23.Others would describe me as emotionally stable. 24.I believe I am responsible for my feelings and how I express them. 11

14. 1. I eat a balanced, nutritional diet. 2. I exercise at least three times a week. Social Green 3. I take responsibility for my physical health. 4. I am generally free from illness. 5. I have annual check-ups and specific medical checks as prescribed. 6. If at all, I use tobacco, alcohol, or prescribed drugs responsibly and moderately. 31. I have a sense of meaning and purpose in my life. 32.I have a general sense of serenity. Spiritual Social Green Blue 33.I am happy with the beliefs I hold. 34.I practice prayer, meditation, or engage in some type of reflective growth. 35.Principles/ethics/morals provide guides for my life. 36.I trust others and am able to forgive others and myself. At the end of this activity? Observe your wheel. See which areas have the most colour and which ones are empty. Think: what do you like about the wheel? What do you dislike? Evaluate: how can you bring your life to a greater degree of balance? Set a date on which you will review your progress. 12

15. Untold Solh Untold Solh? Navigating Grief as a Family Losing a Member to Suicide I lost my father when I was four. However, I had no tangible memories of him, as no one breathed a word about his demise to me. Everything I had gathered about him during my growing up- years was through eavesdropping on adult conversations. I noticed how uncomfortable everyone got in my presence, as if they were hiding something. I only later got to know that my Baba was diagnosed with schizophrenia and committed suicide in his ancestral home. He had returned to Ma’s family years after their separation. She took care of his medical treatment, institutional rehabs, and made sure to keep all sharp objects away from him. However, we lost him when he went to visit his parents and committed suicide. As in most average, middle-class Indian families who lack access to trauma counselling and are unversed with the right vocabulary to discuss mental health and suicide, Baba’s untimely death remained a taboo subject that no one really touched. I grappled with a gnawing emptiness as the years wore on, feeling his omnipresent absence everywhere: in conversations, at boisterous birthday parties, family weddings, school functions, and my mother’s pensive silences. Ma never talked about him, but I noticed how she was ostracized at auspicious social gatherings, where the presence of a widow was unwelcome. No one consoled Ma or celebrated her personhood, which should have mattered over and above her marital status. On my 40th birthday, I decided to honor my Baba by doing a small funeral ceremony. As a means of celebrating his legacy and acknowledging his presence in my life, I also arranged for Baba’s 70th birthday party. That night, my mother and I finally talked openly about him and mourned him together. Commemorating him on his birthday served as a healing process for all of us. We could, at last, navigate our grief with all its myriad layers and let him go happily. I shared his battle with Schizophrenia openly with everyone, and also about us as a survivor family in the wake of his suicide, who live on unnoticed, shrouded in abject neglect and claustrophobic silence. Sreemoyee Piu Kundu Author, Everything Changes UNTOLD SOLH is a platform where your voice can be heard, cherished, and celebrated. Together, let’s foster a world where diversity is embraced and every individual can live authentically and with pride. • If you wish to share your experiences, opinions, and stories or want your voice to be featured, we invite you to reach out to us at info@solhapp.com Your Voice Matters 13