Pathways to Resilience

In an era where mental health challenges are on the rise, a shift towards mindful living is gaining momentum. Institutions and companies are equipping individuals with the tools to maintain their psychological and emotional health throughout life.
By Abhigyan/Abhinav

The recent case of Atul Subhash has shed light on several similar situations, highlighting a concerning trend of familial instabilities and unresolved conflicts deeply affecting mental health. These issues lead to emotional distress and, tragically, in some cases, devastating outcomes. This growing pattern demands urgent attention.

Experts suggest that family dynamics play a critical role in shaping an individual’s mental well-being. When these dynamics become unstable, they can precipitate emotional distress, anxiety, and even psychiatric emergencies. The emotional connection and sense of belonging fostered by supportive family relationships are crucial to boosting self-esteem, alleviating anxiety and depression, and enhancing overall psychological health.

A supportive family provides essential emotional warmth, security, and a sense of belonging, which are key to personal development and well-being. Families shape our values, beliefs, and behaviours, offering guidance and encouragement as we face life’s challenges. These familial bonds can also provide stability, safety, and motivation, helping individuals struggling with mental health issues maintain their resolve in recovery.

Family support is instrumental in building self-esteem, confidence, and hope, which are fundamental to mental health recovery. Furthermore, a child’s learning of behaviour and socialisation is primarily influenced by their family, which serves as their first social group. During early childhood, most physical, emotional, social, and intellectual development occurs, playing a pivotal role in shaping their personality.

Dr Priya Raghavan, Senior Consultant Psychiatrist at Cadabams Hospitals, points out the profound effects of familial discord on mental well-being. She explains that individuals often internalise the stress arising from such instabilities, emotional neglect, or conflicts. Left unaddressed, these issues can manifest as anxiety, depression, or even suicidal ideation. Dr Raghavan has extensive experience in helping individuals navigate the mental health challenges caused by family dysfunction, separations, and conflicts.
Mental disturbances can lead to an increase in mind-wandering. Studies indicate that this phenomenon escalates to as high as 70 per cent when individuals experience boredom or loneliness.
Balvinder Kumar, retired Indian Administrative Services Officer and renowned Founder of Mind Therapy, a mental health platform aimed at helping individuals manage their emotional well-being, notes that mindfulness is emerging as a beacon of hope for promoting mental well-being. It fosters self-awareness and mindful living among the masses. The mindfulness movement has become a multi-billion-dollar industry, gaining widespread popularity worldwide. Practices such as meditation and yoga—ancient techniques—are now among the most sought-after alternative health practices, particularly in the United States.
Mindfulness-based meditation is becoming an integral part of corporate culture, with numerous Fortune-500 companies incorporating it into their workplaces. Additionally, medical institutions and hospitals are adopting mindfulness practices to help alleviate chronic stress and pain. Similarly, in India, various forms of meditation, including mindfulness-based meditation, are gaining traction across different segments of society.
When asked whether they consider themselves self-aware, most individuals would likely affirm positively. However, research reveals a striking contradiction. While 95 per cent of people claim to be self-aware, only about 10-15 per cent truly are. According to Dr Tash Eurich, a psychologist and researcher, this means that nearly 80 per cent of individuals are deceiving themselves regarding their level of self-awareness. This irony reflects how little we know about ourselves, despite feeling confident about our self-awareness. Such misconceptions can make it difficult to manage our thoughts and emotions effectively.
Often, we are not paying attention to what is happening within our minds and bodies in real time. Being mindful means being fully aware of what is occurring both inside and around us. Without this mindfulness, we can become impulsive, reactive, and prone to missing valuable experiences. Whether working, eating, walking, or interacting with others, we tend to be “unconscious” and lost in our inner world, rather than fully present.
The lack of mindfulness comes with a significant cost. Without awareness, we tend to ruminate, worry, and fall into cycles of negative, distressing, and depressive thoughts. Over time, this can lead to various mental health problems.
Are we becoming more unhappy, stressed, and mentally unwell?
There is little doubt that, as a society, we are becoming increasingly stressed, lonely, agitated, and dissatisfied with our lives in India. These are modern-day afflictions, and the sense of emptiness and lack of meaning is spreading among large segments of the population. Alongside this, lifestyle diseases are on the rise, further exacerbating both mental and physical health problems despite a rise in life expectancy.
India is often considered the country most burdened by mental stress. According to studies, over 85 per cent of the population suffers from some form of mental or psychological stress. Mental illnesses are becoming epidemic in scale. According to the World Health Organization (WHO), over 90 million Indians suffer from mental disorders. The true prevalence could even be higher. Alarmingly, suicide rates in India now exceed those of murders in most countries, with the rate in India being five times higher. This paints a grim picture of the state of mental health in the country.
We have failed, in general, to manage our minds and thoughts effectively. We are not self-aware, nor are we fully conscious or mindful of our internal and external worlds. To address this, mindfulness must become an integral part of our daily lives.
What is Mindfulness?
Mindfulness is the ability to be fully present at the moment, observing whatever is happening around us in a non-judgmental way. It is when we are most aware and focused on the present moment. This state is known as mindfulness. People who experience mindfulness are conscious of their thoughts, emotions, and feelings as they occur. They are “awake” during those moments, allowing them to respond rather than react impulsively.
Mindfulness enhances self-awareness, conscious behaviour, and thoughtful action. When individuals are mindful, their behaviour and emotions are less impulsive. Instead, they respond to situations based on the specific demands of the moment. Increased self-awareness allows us to experience more of life with mindfulness, shifting toward a more intentional way of living.
Achieving mindfulness is not an overnight process. It requires gradual and consistent practice. Meditation is one of the most effective ways to cultivate mindfulness. The more we practice mindfulness, the more we begin to live in the present, experiencing meta-awareness—awareness of our awareness.
When we are mindful, we can recover from emotional disturbances more quickly, regaining balance and equilibrium far faster than if we were mindless. In essence, mindfulness aids in quicker emotional recovery, allowing us to better manage stress and emotional challenges.
When we experience anxiety, stress, or negative and depressing thoughts, the amygdala, the region of the brain primarily associated with emotional processing, becomes highly active. As we engage in mindfulness practices, the amygdala begins to resume its normal function more quickly. This means that individuals who practice mindfulness are better equipped to manage their thoughts and emotions. With mindfulness, one can break free from the vicious cycle of negative and distressing thoughts more effectively. Though we cannot completely eliminate mind wandering, through regular mindfulness practice, it gradually reduces. Over time, individuals become more focused and attentive, honing their ability to concentrate.
Role of Mindfulness in Mental Well-being:
Numerous research studies support the positive impact of mindfulness on various areas of mental health, including stress reduction, emotional regulation, and the alleviation of symptoms in mild to moderate depression and anxiety. Mindfulness has also been shown to help reduce worrying and rumination. Some studies have even confirmed that mindfulness can assist individuals in overcoming addictions, particularly smoking.
People who practise mindfulness meditation tend to become happier and more peaceful. During meditation, practitioners observe their constant stream of thoughts in a non-judgmental way, allowing the mind to become quieter and more peaceful. In particular, when practicing breathing-based meditation, practitioners focus their attention on their breath, which further enhances mental clarity and calmness.
An increasing number of Fortune 500 companies have incorporated mindfulness-based meditation into their workplace environments. Similarly, many medical institutions and hospitals are now using these techniques to alleviate chronic stress and pain. In India, mindfulness-based meditation, alongside other forms of meditation, has gained significant popularity, with many individuals from diverse backgrounds adopting it for its psychological benefits.
Balvinder Kumar stated, “We generally do not observe our thoughts. Most of the time, our habitual and conditioned behaviour takes over. However, with conscious effort, we can become more mindful of our thoughts and actions. It’s hard to believe that mindfulness-based meditation, a mental exercise, can transform our lives. Studies have shown that it can even slow down the aging process by reducing mental stress.”
Dr Harvinder Popli, Dean of Research, Innovation, and International Affairs at the Delhi Pharmaceutical Sciences and Research University (DPSRU), New Delhi, explained, “As we observe today, mental health issues such as stress, anxiety, and depression are becoming more severe, especially among the youth in higher educational institutions. This poses a serious threat to their well-being.”
According to the World Health Organization (WHO), mental health disorders are among the leading causes of disability worldwide. For example, stress is defined as a process in which environmental demands exceed an individual’s ability to adapt, resulting in psychological and biological changes that can make a person vulnerable to conditions like anxiety or depression.
Anxiety is a psychological and physiological state characterised by cognitive, somatic, emotional, and behavioural components, which combine to create feelings of unease, fear, or worry. On the other hand, depression is marked by persistent feelings of sadness, emptiness, hopelessness, guilt, worthlessness, and helplessness. Symptoms also include irritability, restlessness, and a loss of interest in activities once enjoyed. In recent years, stress, anxiety, and depression have increasingly affected college students at alarming rates. Dr Popli further notes, “Improving adolescent mental well-being remains a challenge for most societies, as these issues not only affect their health but also have a significant impact on their academic achievements.”
Non-Pharmacological Treatment for Mental Health
Treatment-resistant mental health disorders do not respond well to typical treatments like antidepressants and anti-anxiety medications. Moreover, the adverse effects of these drugs, along with their lack of effectiveness in some cases, have led researchers to explore non-pharmacological and non-invasive treatments for mental health disorders.
Yoga, a practice that has been around for centuries, combines stretching, strengthening, internal organ compression, deep breathing, and meditation. The ultimate goal of yoga is to foster compassion within oneself and to create a profound sense of unity with all forms of life. Yoga is an individual practice, but it also has social implications. Those who practice yoga regularly tend to interact with the world in calmer, more rational ways, leading to more positive social interactions and relationships. Accessible yoga programs also allow individuals from lower-income backgrounds to experience its benefits, promoting inner peace and a healthier body. When such practices are made accessible to a broader population, they can have far-reaching effects, including reduced violence, less addiction, and greater authenticity in relationships.
Recent research findings highlight yoga’s effectiveness in managing a variety of conditions, including multiple sclerosis, asthma, irritable bowel syndrome, lymphoma, hypertension, drug addiction, osteoarthritis, and mental health issues. Researchers suggest that yoga, as an intellectual and mental exercise, can significantly improve psychological conditions by helping individuals monitor and manage stress and negative emotions, foster positive emotions, and promote mental balance.
Despite the growing popularity and numerous psychological and physiological benefits of yoga, its role in preventing and treating mental health disorders remains under-researched. Wider and more rigorous studies are necessary to validate yoga’s effectiveness in the realm of mental health.
According to health experts, regular yoga practice can help students achieve better physical, mental, and spiritual well-being. It develops strength, balance, and inner peace, with all yoga styles creating a sense of lightness, ease, and relaxation. Regular yoga practice by young people, especially students, can positively impact mental health. Further research is needed to validate the effects of yoga on managing stress, anxiety, and both mild and severe depression in students at higher educational institutions.
At DPSRU, the establishment of the Yoga and Fitness Centre is a step towards promoting mental and physical health among students. This initiative has been incorporated into the university’s curriculum, and various research projects focusing on yoga have been designed and submitted by the institution.
Takeaways
Mindfulness and yoga have proven to be transformative practices in improving mental well-being, as numerous studies have demonstrated their positive effects on stress reduction, emotional regulation, and overall mental health. Mindfulness allows individuals to manage their thoughts effectively, reducing mind wandering and helping to break free from cycles of negative thinking. As we continue to witness a rise in mental health issues, particularly among the youth in academic settings, these practices provide non-pharmacological alternatives to manage anxiety, depression, and other psychological disorders.
Furthermore, the integration of mindfulness-based meditation in workplaces and institutions, alongside the growing popularity of yoga, emphasises a shift towards more holistic approaches to mental health care. As more people experience the psychological and physiological benefits of yoga, it becomes clear that regular practice can positively impact mental health, improve focus, and foster emotional stability.
As we continue to address the mental health challenges faced by individuals worldwide, embracing mindfulness and yoga can significantly enhance our capacity to foster resilience, peace, and well-being.