DETOX THE DIGITAL HIGH

I open the Notes app on my phone while examining the battery levels for an uninterrupted scribble, a norm in the digital age. The ease of connectivity in the current times has altered human behaviour and upended all our lives. Technology should not deter us from being masters and employing it as a tool.

                    

Digital technology, human behaviour, and advancement are linked. Palm-sized gadgets are connecting the world while overuse is eroding our mental health. While digital devices have streamlined our life, we are turning into addicts. FOMO (fear of missing out), the paranoia of connection deters us from detox. The youngsters consistently live in the virtual world, and exposure to social media leads to anxiety, low self-esteem, and sleep deprivation.

Mindless scrolling is addictive, is reducing our attention span while working on a project or keeping updates on the news works to our advantage. The connection forged by digital technology breaks the cycle of a disadvantage when it reaches far-flung areas. You lose the essence of a trip in capturing it on the smartphone. The filtered images on social media reduce self-worth leading to anxiety and depression at a young age. Digital books are a revolution in the technological age; the charm of paper books will remain with those who like to hold, feel, and smell the book before they read it.

Screen time is debatable but when we, especially the children get lured in by the vastness of the internet and start living in the virtual world. Responsible use of technology with monitored content for children to keep them away from online predators and cyberbullying. They see a world beyond technology and it builds healthy relations within the family.

I remember once while traveling on a train, the couple opposite were glued to their respective mobiles and their toddler was constantly finding ways to distract them,  all he received was a slap reprimanding him to sleep. Parents who should have been telling stories before sleep were cocooned in the company of their phones. I am sure many of you witnessed similar sights.

Cutting down is a realistic approach in today’s fast pace forever-changing technological world. One can schedule time away from screens during the day and increase it further during the weekends. Turning off phones during rest time and periodic breaks with reduced apps seem to work well. One can create no phone areas in our home like the dining table and the bedroom. Detox the high of mindlessly scrolling in free time in the cosy comfort of our beds or binge-watching Netflix losing the tracks of time.

                            

When we unplug from gadgets we have more time to pursue our hobbies and learn new skills.  Excessive use can have unintended consequences, making us sleep-deprived and isolated as there is less time for socialisation. 

How ironic is that the apps on the phone are teaching us how to detox from the same very phone. In today’s times, it is unrealistic to isolate completely from our gadgets, customised usage according to our needs is the key. You need to abstain from the time-wasters and deep cleanse in the age of constant connectivity and instant gratification. We need unplugged weekends to get away from the soul-sucking gratification of smartphones and not down in the digital dopamine as reducing use is very difficult to keep up when it has turned addictive. 

A day without gadgets seems like a day with all the time in the world.

Images: Google and Pinterest 

                       How Harrowing is Omicron?

I woke up in the night with severe body ache and throat pain. It was not unnerving, but  I did reach for the oximeter with the looming thoughts of Covid. Pleased with the oxygen levels, I went back to sleep. Ultimately, all of us tested positive and had to isolate ourselves at home. We are out of it appreciating simplicity more than ever. The strength of friendship knocked on our door in the form of our neighbour. The lady went all out to bring us hot healthy meals at our doorstep to help us recover fast. It is a delight to sip hot soup in the foggy morning when you cannot gather strength even to sit up due to the breaking body aches. She is an inspiration who kept aside individuality to help the distressed.

When we were on the verge of normalcy, Omicron struck us like a sledgehammer, back to the peripheries of our homes. Skepticism and weariness have hit the world again. Omicron is disseminating like wildfire, nonetheless less severe. We cannot lose caution and wander about violating the Covid protocol, increasing the load and exposure to the health workers. I had first-hand experience with the selfless and devoted health workers who are Godsend healers providing care fully aware of the repercussions of the exposure of the virus. 

The forced disruptions of the last two years have made us reevaluate our life. The affinities with loved ones assumed precedence over material desires, proficient in health matters, we are tucking the right vitamins to stay afloat in pandemic times. Deep abdominal breathing alleviates anxiety and relaxes the muscles. Infusing some celebration in the mundane can be a pleasant break as prioritising health and happiness is more important than ever. Clear focus with a structured day keeps us calm too.

Our true character is laid bare during this struggling time. The profound change in our lives should not make us cynical, and we should look for hope, hope that it is over soon. The sense of uncertainty and exhaustion of the last two years has taken a toll on our mental health too. Economic struggle and hardships on many are back-breaking.

Some of the questions intruding our minds are, will the flu-like symptoms prevail, and will everyone contact it? Is this the beginning of the end of the pandemic? The transmission is less severe with vaccinations continuing to protect, while unvaccinated are at higher risk. We understand Covid and how to live with it, but it is not the endgame, as many people are still not vaccinated. We are still on a bumpy road, so we must gear with vaccination and work together to leave the virus out of the race. 

Since we cannot prevent infection, vaccination, mask, and social distancing is a way of life till the time floodwaters of the virus recede and ultimately diminish and evaporate. We have to work together to come out of it. Dr. Tedros Adhanom Ghebreyesus, Director-General, World Health Organisation, points out, “As we enter the third year of this pandemic, I’m confident that this will be the year we end it – but only if we do it together.”    

Pictures from Google and Pinterest

                         COME HOME TO NATURE

What a delight it is to go for a stroll in nature and immerse in the sights, sounds, and smells of the green lungs. Well, that is Shinrin-yoku (forest bathing) for you. In Japan, it is a cornerstone for prevention as well as healing. When you immerse in nature and savour it, the stress levels decline, and the immune system gets a push soothing the frayed nerves on the way. 

“The best way to deal with stress at work is to go for a forest bath. I go for shinrin-yoku every lunchtime. You don’t need a forest; any small green space will do. Leave your cup of coffee and your phone behind and just walk slowly. You don’t need to exercise, you just need to open your senses to nature. It will improve your mood, reduce tension and anxiety, and help you focus and concentrate for the rest of the day.” Dr. Qing Li, a pioneer and a president of the Japanese Science of Forest Medicine who has studied forest bathing for thirty years.

Our modern work and home environment stress us, and a walk amongst the pure air of the trees clear our heads from the information overload. The release of phytoncides, a plant antibiotic, from the trees lowers blood pressure, and the cortisol levels come down too. You return rejuvenated, the creative juices ready to be tapped. The greens radiate our chi and strengthen our nervous system.  Patients in hospitals exposed to greener views recover faster with fewer painkillers. 

Just take some time off to go for a walk, watch the penetrating sunlight playing hide and seek with the leaves, hear the bird song, feel the soft grass under your feet. Leave behind your camera or phone, wander and immerse in the experience. Do stop from time to observe the wonders of nature and observe how their behaviour change with your presence. 

If we introduce young children to nature, the bond is everlasting. They learn to care, protect and understand it better.

Meditating amongst the trees is nirvana. The experience lowers the stress and anxiety levels, washing off the fatigue of the busy life. In the depths of greenery, the heightened sensory awareness is the beginning of self-discovery. Walking mindfully around a park full of trees gives me a profound sense of peace, and I feel at home among the trees. 

In Japan, forest bathing is successful preventive health care that started way back in the 1980s has caught with the rest of the world though at a nascent stage in India. Years of research in Japan have found a reduction in stress, improvement in sleep leading to a healthy lifestyle. The effects are similar to meditation. 

Shortage of time in the daytime should not scare you to venture out in the dark. During an after-dinner walk in a nearby park where the air is full of earthy scent, the rustle of the leaves, and the wind caressing your face as you discover a new world at your doorstep. 

Pandemic has already shaken up our routines and has affected mental health. Just take a deep breath, drop your shoulders and enjoy the feeling of being outdoors to hear the whispers of our soul. Just sitting under the trees open the energy channels and makes you feel safe and peaceful, soothing the frayed nerves. The simple yet powerful experience has no goal but to see, hear, breathe and feel the wonders of nature. You will experience the ever-changing magic of the green if you have patience, curiosity, and a sense of wonder.

 

             AWAKEN THE SUBCONSCIOUS  

Have you ever wondered at the innate power of our inner realms? The rational conscious mind is remarkable. It has sensations, feelings, perceptions, the awareness of the self and the world around us. Well, this mind has a ‘Mind’ of its own, the Subconscious. Subconscious is full of magical mysteries and innovative brainpower. You require to awaken the innate power to derive its limitless potential.

Sigmund Freud, the father of psychoanalysis, used the metaphor of the iceberg for human personality. The conscious mind is the ‘tip of the iceberg,’ the decision-maker. The bulk of the iceberg beneath the water represents the subconscious, the primary source of human behaviour. It is a storehouse of emotions, experiences, and memories. It is your internal programming that informs everything we do.

The subconscious mind processes, stores, and monitors the information around us. You can reprogram your thoughts with repetitive affirmations to your advantage. Whatever you plant and nourish in the inner realms becomes your reality. The flashes of insight fuel creativity that arises from the reservoirs of the innermost, a lot of writing comes from this source. One can train one’s subconscious mind to create what one seeks. One can improve our habits and get rid of our phobias. 

You need to observe your thoughts, focus upon empowering beliefs, show gratitude, and visualise positive outcomes. When you help others and surround yourself with positive people, you are giving power to the unconscious.

Thomas Edison, “Never go to sleep without a request to your subconscious.” When you sleep with requests to the inner realms, it works on them during the night to give you answers in the morning. The creative brain is most attuned in the morning. Do not be disheartened if you do not get your answer at one time; repeated requests will do wonders. Anyone doing creative work has experienced these visions. I get clear ideas about my creative writing during those moments. The problem-solving power of this mind is remarkable.  When you write in a journal in the morning, it solves many a puzzle of our life.

Mindful meditation has the potential to probe the inner realms, clarify your thoughts, and bring your focus to the desired goal. Many successful people have credited meditation as their technique for transformative ideas. Some even follow advanced meditative techniques before taking on a new project to tap their potential fully.

The source of creativity, inspiration, intuition, and spiritual awakening, directs one by being in sync with the conscious mind. When you think clearly, and your plans are constructive and harmonious, the charm of the unconscious responds in a similar agreeable way. It will help the subconscious mind to implement a positive pattern and change our conditioning. The conscious mind commands, and the underlying obeys. 

Conscious and subconscious work in tandem to produce the required outcome. It comes to your aid when you want to learn and relearn. Be cautious about what you manifest in the inner realms. Manifest healthy, meaningful existence to unleash the power of the subconscious mind.

                              

IMAGES: Pinterest and Google

           CHANGING PORTRAYAL OF WOMEN IN COMMERCIALS

A young lady is posing in a red dress beside a black luxury car. Is it an advertisement for the clothes, or the car? One wonders. Why a girl in a scanty dress? This kind of misogynist approach is visible in many commercials. 

The portrayal of women in the commercials is a reflection of society. The misconception is that fair and thin women are only beautiful, and commercials emphasise the same. The continual portrayal of the fair as beautiful diminishes self-esteem and influences how men perceive them. 

Men are depicted as brand ambassadors, while women are brand commodities. Regressive trends of showing women shopping or taking care of homes enforce the stereotype of gender bias. When the ads depict photoshopped barbie doll images, they give rise to insecurity and depression amongst young impressionable minds. Advertising affects our daily life, ad makers should be responsible as their content shape the minds of young people. The commercials are selling ideas, dreams, aspirations along with the products and services. 

Owing to the growing backlash, commercials objectifying women have reduced. Education and awareness have developed confidence and empowerment among women, which has affected the kind and quality of advertisements. People are coming out to believe that the thin and fair image of women is not ideal. So now we do have adverts that depict reality, a substantial step in the right direction. 

While in the 80s, it contained stereotypical women looking after the house and family. It has undeniably shifted from unrealistic body images, family roles to reality-based images reflecting society. Brands have now started positioning women empowerment rather than promoting sexism. In 2004, Dove decided to challenge the concepts of beauty with an ad, ‘Real beauty’ that featured realistic representations of women. Serena Williams, the ace international tennis player, featured in a Nike ad in 2019, Dream Crazier, which encourages women to continue to break barriers.

Share The Load ad by Ariel breaks stereotypes and challenges age-old traditions. Why is the Laundry only a mother’s job? This campaign encourages men to share the load and help out at home. Such ads bring hope for an egalitarian society.

The shift in the portrayal is evident in the latest Cadbury dairy milk chocolate commercial. They recreated a dairy milk chocolate ad of yesteryears where a woman is seen cheering her partner when he is playing cricket, and he hits six by introducing a small change, now it’s the man cheering his partner while she plays cricket. 

The idea of a perfect woman has been crystallised, polished by marketers, and presented to society. Misrepresentation, marginalisation, and misogynistic stereotypes have to change. Gender bias in condescending ads exists, and very few are breaking the dogmas. Much needs to be done, instead of focussing on the exterior beauty, the ads should focus on their internal growth. Communication creators should discard archaic thoughts, recognise the worth of women, and celebrate their life. She is a CEO of a firm, Mary Kom, an Air Force officer, a first Lieutenant General(Medical Core) in the Army, successfully balancing personal and professional life.

IMAGES FROM GOOGLE

 BREEZY AUTUMN 

Summer is long gone, the monsoon is retreating, and we embrace the exhilarating autumn with open arms. The warmth of summer and the nurturing dampness of the monsoon signals the transition to pleasant autumn dancing in the breeze. The clear blue sky, the lush green foliage give us hope of the return of normalcy in the pandemic times.  It is soulful to arise and revel in the autumn mist while the dewdrops on the grass soothe the soles of your feet. Keats called autumn, "Season of mists and mellow fruitfulness."

The days are short, with crisp nights full of dazzling stars. With the dreamy days and mellow evenings, there is a craving to sit back and enjoy the comfort of the blissful weather. “Delicious autumn! My very soul is wedded to it, and if I were a bird I would fly about the earth seeking successive autumns.” Rightly expressed George Eliot. 

Awaken the senses with the heavy scent of autumn and drink the colourful landscape of nature. On a crisp September morning, it is blissful to relax in a cozy nook of the garden with a cup of tea and watch the rain-soaked trees dancing to the whistling wind. The cool and fragrant air emanating from the earth encompasses the whole being with renewed vigour. The calming weather is a time for introspection and reflection while we take in the serene moments. 

The spectacular burst of autumn colours gleaming in sunshine render some solace in pandemic times. The creamy white, yellow-tinged Champa, the showy Periwinkle with a burst of pink, the stunning open cup Portulaca with succulent leaves, delicate Cosmos in feathery foliage, a symbol of happiness and joy-the rain lilies, flushes of Balsam and white jasmine are the divine palette of autumn; the precious nectar for the swarming bees. Epiphany at the sight of a white carpet of fallen Harsingar flowers one September morning will stay with me forever.

One can lose oneself in the golden Harud (autumn) in Kashmir with the air scented with the iridescent leaves of the Chinar trees. In the quaint hues of autumn, taking a walk amidst the rustle of the fallen leaves is an experience beyond compare. Farmers return to their farmlands for the annual harvest of the precious saffron and pick the luscious apples from the orchards across the valley. They enjoy a hot cup of Kahwa after a long day of harvesting in the cool evenings. The air along the marshy wetlands is heavy with the sounds of Cicada insects in the willow trees. 

The ethereal beauty of vast green fields lined with the regimented Eucalyptus trees, the leisurely foggy morning is soothing in the plains. Farmers in Punjab have harvested the corn and are getting the land ready for planting winter greens to relish Sarson ka Sag in the chilly winter weather.

The green jungles, coffee plantations, breezy beaches, the backwaters, and the ambient weather in autumn in South India is a time to visit in better times.

The  whimsical show of nature, changing rhythms, the fragrances, the aromas, the festivities cheer us to marvel at the magnificence of nature. The rippling cheerfulness of autumn is a bright spot in otherwise bleak times.The joyful spirit is in the air, with Onam, Teej, Eid, Janamashtmi, and Diwali on the way. It is time to rejoice in the vibrant festivals with friends and families.

                          SOUND UNINTERRUPTED SLEEP

You arise disoriented, exhausted in the morning. The erratic sleep has depleted your energies, and you hasten for a mug of tea. Sleep is nature’s panacea, mightier than any medicine to repair and recharge the body. During sleep, the housekeeping duties come into action; the repair of cells, tissues, muscles, and removal of toxic waste. Lack of it weakens the immune system, the onset of lifestyle diseases, poor memory, and deficit focus. This deprivation not only jeopardises our performance but makes us poor judge our faculties. We crave junk food, our blood sugar levels rise, affecting hormone levels.

While REM sleep reconfigures emotional circuits in the brain and creativity, NREM enriches learning, memorising, and motoring abilities. Too much REM sleep full of dreams is not good if not followed by deep NREM sleep.

Our alertness wanes during midday, twenty to thirty minutes of a catnap in the afternoon refreshing us for the rest of the day. Longer naps can disturb our sleep at night.

Tidy place, relaxing bath, gratitude prayer before bed, aromatherapy sets the mind in a relaxed state. Tested and tried yoga asanas do help, and so does deep abdominal breathing. It relaxes the tense muscles and reduces anxiety, and you sleep like a baby. A structured day with rest and a work routine will make you less sleep-deprived. A grumbling stomach can be distracting enough to keep you awake, but so can an overly full stomach. Caffeine stimulates the nervous system, refreshes in the daytime, can have the opposite effect in the late evening.

Eating bananas, cherries, eggs, milk, fish, nuts, magnesium-rich food, and comfortably digestible protein is a lullaby for sweet dreams. Being hale and hearty prevents us from being insomniacs. The requirement for medicine then is a distinct possibility. An occasional sleepless night is acceptable, but too many of these require a visit to the doctor. The natural alternates do not compensate for medication when it is needed. 

Getting enough natural light in the daytime is favourable for our circadian rhythm, however, white light during the late evening can trick your brain into thinking it is still daytime, so it is best avoided at least two hours before sleep. Dim lights signal the brain to make melatonin which aids sleep.

The spotless, pristine, and stress-free bedroom is our sleep oasis. Soothing music helps to create the right environment. We surrender our body and mind to sleep to wake up refreshed in the morning. As children, we had bedtime rituals of taking a bath, read stories that lulled us to sleep. These rituals send signals to the brain to wind down for the day.

We need to be protective of our sleep space and make it non-negotiable for the growth hormones to work well for our well-being. So literally get up on the right side of the bed after counting enough sheep with a proper nighttime routine to be healthy, wealthy, and wise. 

Images from Google and Pinterest