Some people thrive on routine, while routines bore other people. Whatever your inclinations are, setting minimal routines will help you cope with times of stress when everything may be chaotic.Set simple routines starting in the morning. Set times for waking up at a particular time and the morning rituals that you engage in.Set times for bedtime, meals, exercise and relaxing activities.Having time chunks to do academic work and leisure activities will set the mind on clockwork and will give us less time to dwell on the possible negativity of a situation.
You can maximise productivity by identifying energy peaks and dips during the day.Use the times of day when your energy is high. Work in 90-minute chunks for maximum productivity. You can meditate just before a session and do light stretches to end it.Routine will help you formalise your time and help you maximise productivity.With the advent of fast food, temptations, and a lifestyle that demands your time, leaving you stressed and with no time for exercise, it is not surprising that most of us pile on the pounds. Now, a dietician’s role is imperative in educating us on the dos and don’ts of eating the right carbohydrates, protein and fats for a healthy body. So why are you still struggling to lose or maintain weight loss?
Think about what triggers unhealthy eating. Is it a stressful day? Do you use food as a mode of self-soothing? Do you use food to combat loneliness? Do you use food to tackle a low mood? Do you feel irritable or frustrated? It is helpful to jot down in a food diary what happens on the days when you crave or indulge in unhealthy eating patterns.
EXCEPTION DAYS: Now, think about what happens when you can maintain a healthy diet and exercise. Is your mood better? Are you having a good and stress-free day? Did you sleep better the night before? Did you worry less? Think about how you can make your exception days an everyday pattern.
MINDFUL EATING: Every time you have a meal, sit at a table and chair. Eat mindfully, relishing every morsel of food and appreciating the taste and flavours. Do this at every mealtime, and avoid being tempted to use your phone or watch TV. These habits can lead to mindless eating and unhealthy patterns.
MAKE A LIST OF MOTIVATING STATEMENTS: Stick these statements on the fridge, place them on your phone wallpaper, and stick them next to your study. Think about ONE motivating factor. Better health? Lesser readings on your blood pressure? Want to look better? Want to feel better? Your motivation is very personal.
FIRST EAT THE SALAD: Your plate must have half of vegetables, a quarter of proteins and a quarter of carbohydrates. First, eat the salad. Always drink eight glasses of water daily and fibre such as fruits. It will keep you full and help you achieve a healthy eating pattern. Exercise is essential to keep your body fit and release the good neurotransmitters in the brain. Exercising regularly will not only help maintain a good weight but also help with controlling hunger.Intermittent fasting can identify hunger and eat when hungry, not when bored or for comfort. Intermittent fasting is now known to have many benefits and evidence.Reward your success in healthy ways. At this stage, emotional and social support from friends and family will be critical, and you can find a buddy who will motivate you by supporting your efforts. It can be a family member or your partner.
LONG-TERM MAINTENANCE: Develop strategies to avoid temptations. This will be done by reviewing your diary and avoiding the triggers for temptations.
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