Have you heard of the saying that “It is only with gratitude that life becomes rich?” In the hustle and bustle of daily life, we often forget to express our gratitude for the blessings and experiences that surround us. However, taking time to express gratitude can have a profound impact on our mental well-being. In this blog post, we will explore the importance of expressing gratitude and how it contributes to our overall mental health and happiness. Acknowledging the Good and Strengthening Positive Relationships Expressing gratitude involves actively acknowledging and appreciating the positive aspects of our lives. It encourages us to focus on what we have rather than what we lack. By verbalizing or expressing our gratitude, we create space for positive emotions to flourish. When we express gratitude, we shift our focus from what is lacking to what we already have, nurturing a sense of contentment and happiness. Moreover, gratitude acts as a catalyst for building and nurturing positive relationships. When we express gratitude to others, whether through kind words, gestures, or acts of appreciation, we strengthen the bond between us. It fosters a sense of connection, empathy, and understanding, which contribute to our overall well-being. Amplifying Positive Emotions and Cultivating Optimism and Resilience When we express gratitude, we amplify positive emotions within ourselves and those around us. Sharing our appreciation allows us to relive joyful moments and enhances our overall happiness. Moreover, the act of expressing gratitude creates a positive ripple effect, uplifting the spirits of others and fostering a positive atmosphere. Expressing gratitude helps us cultivate an optimistic mindset. By focusing on the positive aspects of our lives, we train our minds to seek out the good, even in challenging situations. This optimistic outlook enables us to develop resilience and navigate through adversity with greater strength and determination. Reducing Stress and Anxiety While Enhancing Self-Worth Gratitude has a remarkable ability to reduce stress and anxiety. When we express gratitude, we shift our attention away from worries and negative thoughts, redirecting our focus towards the present moment and the things we appreciate. This practice helps alleviate stress, promotes relaxation, and enhances our overall mental well-being. Expressing gratitude extends beyond others; it also involves acknowledging and appreciating ourselves. By recognizing our strengths, achievements, and the progress we have made, we boost our self-worth and self-esteem. Engaging in self-care practices and expressing gratitude for our bodies, minds, and abilities nurtures a positive self-image and contributes to our mental well-being. Incorporating Gratitude into Daily Life Expressing gratitude can be incorporated into our daily routines in various ways. It can be simple as saying “thank you” to someone who has helped us or writing a heartfelt note of appreciation. Journaling about the things we are grateful for, practising gratitude meditations, or engaging in gratitude exercises with loved ones are all effective methods to integrate gratitude into our lives. My favourite gratitude exercise is that every night after dinner, I think of at least one thing that happened during the day that I am grateful for. Sometimes it might be as simple as eating my favourite cheesecake, but these little things matter a lot in keeping ourselves positive and building a healthy mindset. Cultivating a practice of gratitude has the power to transform our mental well-being. By embracing gratitude, we shift our focus from negativity to positivity, fostering happiness, resilience, and improved mental health. Let's embark on this journey of gratitude and allow its transformative power to enrich our lives, one thankful moment at a time. By Priya Saikia

As winter casts its icy spell upon us, it is not uncommon to experience a sense of melancholy and fatigue commonly known as the “winter blues.” The shorter days, longer nights, and colder temperatures can take a toll on our mood and our overall well-being. Last year, I was deeply affected by the winter blues during my entire year-long experience of winter. In 2021, while in my home country, the chilliness began early in October and by the end of the month, winter had set in. Shortly after, in February 2022, I arrived in Melbourne, where the days were already becoming cold. The frigid Antarctic winds were completely new to me, and it was far from being a pleasant experience. To make matters worse, summer didn’t arrive in Melbourne until November, leaving me with a full year of winter. It was a truly challenging time, especially considering my fondness for the summer season. It was during that time that I found out about seasonal affective disorder (SAD) during winter, also known as winter depression or winter blues. However, I refused to give up or succumb to the gloomy grip of the season. If you struggle with winter blues like me then luckily for us, there are several ways in which we can fight this and embrace the joys that this chilly season can offer. Embrace Natural Light With the days growing shorter, it’s crucial to maximize exposure to natural light. Open your curtains or blinds during the day to let in as much sunlight as possible. Very often, I would keep my blinds open even during the night so that I wake up to the beautiful sun shining right through my window. If feasible, take a walk outside during daylight hours to soak up some vitamin D and release some serotonin, which can significantly boost your mood and energy levels. Stay Active Another way I kept myself from succumbing to the gloomy days was by staying active. Physical activity is a proven mood booster and can help combat the winter blues very well. Engaging in regular exercise help release those feel-good endorphins, which can help alleviate symptoms of depression and anxiety. I started playing tennis last winter and it helped me so well in brightening my days. I even continued my yoga practice, and I often made my friends practice with me. It is such a simple way of fighting the winter blues by just finding an activity you enjoy, whether it is joining a gym, practising yoga, dancing, or simply taking brisk walks in the crisp winter air. Not only will exercise enhance our overall well-being, but it will also keep us warm and energized during the colder months. As the saying goes; two birds, one stone. Don’t Forget to Socialise Winter often tempts us to hibernate indoors, but this is something we must fight against. Isolation can worsen feelings of sadness and loneliness, which is why making a conscious effort to stay connected with loved ones will help us against these gloomy feelings. Plan social activities such as movie nights, game evenings, or hotpot dinners with friends and family. If physical gatherings are not possible, utilize technology to connect virtually. Regular social interactions can provide a much-needed boost to your emotional well-being and create lasting memories. Back in my hometown in Assam, we have this beautiful culture of going to picnics during the daylight hours and gathering around a bonfire after dark every single day with our friends and family. This is one of the reasons why winter never felt gloomy in Assam, social interactions and the amazing memories made winters absolutely beautiful. Winter Activities Furthermore, every season has distinct activities that cannot be enjoyed in other seasons. Likewise, winter too has heaps of unique opportunities for enjoyment. Embrace the charms of this chilly season by participating in winter activities. Go skiing, build snowmen, have a snowball fight, or go sledding. Additionally, do not forget to relish the pleasures of winter cuisine, such as sipping lots of hot chocolate by the fireplace or indulging in comforting soups and stews. While winter blues may seem inevitable, it is important to remember that we have the power to overcome them and find joy even during the coldest months. By embracing natural light, staying active, nurturing social connections, and embracing winter activities, you can transform the winter season into a time of warmth, happiness, and rejuvenation. So, let us say goodbye to the winter blues and welcome the beauty and wonder that this beautiful season brings. Remember that winters might not be easy, but we can make it worth it. Blog by: Priya Saikia

Traumatic events involve situations that are either life-threatening or have the potential for serious injury, such as physical or sexual assault, disaster, war or a serious accident. Most people will experience at least one of these types of events during their lives. After a traumatic event, many people experience strong feelings of fear, sadness, guilt, anger, or grief. They might find it hard to cope and it might take a while to come to terms with what has happened. These feelings will usually become less intense after a few weeks. The support of family and friends is particularly important during this time. This article will provide you with some ideas of things you can do to help.

This article discusses how people can develop posttraumatic stress disorder (PTSD), its signs and symptoms, and effective treatments. What is trauma? Any event that involves exposure to actual or threatened death, serious injury, or violence has the potential to be traumatic. Traumatic events are common, and most people will go through at least one traumatic event in their lives. Such events can include natural disaster, war, a serious accident, physical or sexual assault. In Australia, the most common traumatic events are: having someone close to you die unexpectedly seeing someone badly injured or killed, or unexpectedly seeing a dead body being in a life threatening car accident In the first days and weeks after a traumatic event, people often experience strong feelings of fear, sadness, guilt, anger, or grief. Generally, these feelings will resolve on their own, and with the support of family and friends, the person recovers. However, if the distress continues, it may mean that the person has developed PTSD or another mental health condition. What is PTSD? Posttraumatic stress disorder (PTSD) is a set of reactions that can develop after someone has been through a traumatic event. A person with PTSD has four main types of difficulties: Re-living the traumatic event – through unwanted memories, vivid nightmares, flashbacks, or intense reactions such as heart palpitations or panic when reminded of the event. Feeling wound up – having trouble sleeping or concentrating, feeling angry or irritable, taking risks, becoming easily startled, or constantly being on the look-out for danger. Avoiding reminders of the event – activities, places, people, thoughts or feelings that bring back memories of the trauma. Negative thoughts and feelings – feeling afraid, angry, guilty, flat, or numb a lot of the time, losing interest in day-to-day activities, feeling cut off from friends and family. Between 5 and 10 percent of Australians will experience PTSD at some point in their lives. It is not unusual for people with PTSD to experience other mental health problems like depression or anxiety. Some people may develop a habit of using alcohol or drugs as a way of coping. What treatments are available? If you are still experiencing problems two weeks after a traumatic event, it is worth talking to your GP or a mental health professional to assess how you are going and to see if treatment would be helpful. Effective treatments for posttraumatic stress disorder (PTSD) are available, and include counselling, medication, or a combination of both. These treatments can work even if your traumatic experience was a long time ago. The Australian Guidelines for the Prevention and Treatment of Acute Stress Disorder, PTSD and Complex PTSD provide evidence-based recommendations that promote recovery following trauma, as well as effective treatment options for people who develop PTSD and other posttraumatic mental health conditions. A helpful summary of the recommended psychological treatments that have found to be effective to treat people with PTSD can be found here. Other useful resources Recovery after Trauma – A Guide for People with Posttraumatic Stress Disorder Dealing with Trauma – A Guide for Young People who have Experienced Trauma Helping my Children after Trauma – A Guide for Parents

In our fast-paced and demanding world, it’s easy to get caught up in the daily hustle and forget to take care of the most important person in our lives – ourselves. We often prioritize work, relationships, and responsibilities but completely ignore our own well-being. Self-care is necessary to maintain balance, recharge, and cultivate a healthy relationship with ourselves. It is a necessity to ensure that our physical, emotional, and mental needs are met....Read More