Author name: Dr. Sakshi Sharma

Mental Health Tips for Students During Exams Written by Dr. Sakshi (MBBS, MD Psychiatry) Psychiatrist | Mental Health Expert Exams can be scary. For many students, this time brings a lot of stress, long study hours, and pressure to do well. But your mind matters just as much as your marks. Taking care of your mental health during exams can actually help you study better and feel more confident. In this blog, we’ll share simple and useful mental health tips that will make exam time less stressful. These tips are easy to follow and will help you stay calm, focused, and healthy. Why Mental Health Matters During Exams When students feel too much pressure, it can lead to anxiety, sleep problems, and even sadness. Many students forget to eat properly, sleep well, or take breaks. This is why knowing the top mental health tips is so important. Small habits like resting, talking to someone, and staying positive can go a long way in helping your mind stay strong. That’s why experts like the best psychiatrist in Delhi always suggest starting with simple changes. 1. Set a Simple Routine Stick to a daily schedule. Wake up, eat, study, take breaks, and go to sleep at the same time each day. A good routine helps your brain stay active and keeps stress away. 2. Take Short Breaks Your brain needs rest. Don’t study for long hours without a break. Every hour, take 5–10 minutes to relax, stretch, or walk. This is one of the mental health tips for college students that really works. 3. Eat Good Food Don’t skip meals. Eating fruits, vegetables, and homemade food gives you the energy to study. Junk food makes you feel tired and moody. 4. Sleep Well If you’re feeling sad, scared, or confused—talk to someone. A parent, friend, or teacher can help. You can also reach out to the best psychiatrist if you need professional support. 5. Talk About Your Feelings If you’re feeling sad, scared, or confused—talk to someone. A parent, friend, or teacher can help. You can also reach out to the best psychiatrist if you need professional support. 6. Use Simple Study Techniques Break big topics into smaller parts. Use flashcards, draw diagrams, or teach someone else. This makes learning easier and reduces exam pressure. 7. Go Outside for a Bit Fresh air helps your mind. Walk, sit in the sun, or play a short game outside. This improves mood and focus. 8. Don’t Compare Yourself to Others Everyone learns differently. What works for your friend might not work for you. Focus on your own progress. 9. Stay Clean and Organized A clean study space helps you concentrate. Take time to clean your desk and room. A tidy place helps a tidy mind. 10. Be Kind to Yourself It’s okay to make mistakes. You’re doing your best, and that’s enough. This is one of the top 10 tips to maintain your mental health during stressful times. Read more: Why Gen Z Gets Mental Health Wrong: Ignoring the Mind Body Connection When to Seek Help If you feel things are getting too hard, don’t wait. Talk to someone who understands. Getting mental health treatment is a brave and smart step. Experts like the best mental health doctor can give support and tools to help you feel better. Quick Reminders Here are the top 10 tips to maintain your mental health again in one simple list: Make a daily routine Take short breaks Eat healthy food Sleep on time Talk about feelings Try easy study tricks Get fresh air Don’t compare Stay clean and organized Be kind to yourself Final Thoughts Exams can be tough, but your mind is tougher. If you follow these easy mental health tips, your exam journey will become smoother. Taking care of your brain is just as important as reading your books. These mental health tips for college students have helped many people stay strong and succeed. Remember, no exam is bigger than your health. Take one step at a time. You are not alone. If things feel too much, don’t be shy to ask for help. A best psychiatrist in Delhi like Dr. Sakshi can guide you. Mental health support is always there for you Book an appointment with me and let’s understand your journey—together. 📍 Dr. Sakshi MBBS, MD (Psychiatry) What are 5 ways to improve mental health? Sleep well Eat healthy Talk to someone Take breaks Stay positive What is the 3-3-3 rule in mental health? This is a calming trick. 👉 Look at 3 things. 👉 Listen to 3 sounds. 👉 Move 3 parts of your body. It helps when you feel anxious. What are the 5 C’s of mental health? The 5 C’s are: Connection (talk to people) Calmness (stay peaceful) Caring (be kind to yourself and others) Control (manage what you can) Confidence (believe in yourself)

How Sleep Affects Your Mental Health Written by Dr. Sakshi (MBBS, MD Psychiatry) Psychiatrist | Mental Health Expert Sleep is important for every person. It helps the body rest and gives the brain time to heal. When sleep is not proper, the brain feels tired, and emotions become hard to manage. That is why it is important to learn how sleep affects the brain and mental health. In this blog, it will be explained how sleep affects the mind. You will also learn what makes sleep better or worse, and how to take care of your sleep and mental health together. Why Sleep Matters It has been shown that sleep affects how people feel, think, and behave. When sleep is poor, feelings of sadness, worry, or anger can increase. Good sleep helps people feel calm and happy. Sleep helps the brain store new things. It also lets the body heal from stress. Without rest, the mind cannot work well. That is why sleep affects mood, memory, and focus. How Sleep Affects Mental Health It has been shown that sleep affects how people feel, think, and behave. When sleep is poor, feelings of sadness, worry, or anger can increase. Good sleep helps people feel calm and happy. Sleep helps the brain store new things. It also lets the body heal from stress. Without rest, the mind cannot work well. That is why sleep affects mood, memory, and focus. How Sleep Affects Mental Health When people do not sleep well, it can lead to mental health problems. Depression, anxiety, and stress are seen more in people who sleep less. Children and teenagers also feel more angry or upset when sleep is low. Many doctors say that sleep affects the success of mental health treatment. That is why both sleep and feelings must be looked after at the same time. People who sleep well often think clearly, feel happier, and deal with stress in better ways. This is how sleep affects mental strength. What Affects Sleep? Many things can make sleep better or worse. Some of them are: Stress or anxiety Loud or bright rooms Eating late at night Mobile or screen use before bed Using strong things like nicotine It is important to know how small things can disturb rest. That’s because sleep affects both body and mind. Does Nicotine Affect Sleep? Yes. People who use nicotine often sleep less and wake up many times during the night. So, if you wonder, does nicotine affect sleep? – the answer is yes. It can also make the brain stay alert when it should rest. Does Creatine Affect Sleep? Some people ask, does creatine affect sleep? – and it may. While creatine helps with energy, it may make the brain too active at bedtime. So, it should be taken only as needed and at the right time of day. Does Eating Before Bed Affect Sleep? Late-night meals can make the stomach work more. This can keep the brain awake. So if you ask, does eating before bed affect sleep? – yes, it can cause poor rest and even weird dreams. Read more: Why Gen Z Gets Mental Health Wrong: Ignoring the Mind Body Connection Does Sleeping with Socks Affect the Brain? Warm feet help the body relax. Many ask, does sleeping with socks affect the brain? – and the answer is yes. Socks may help the brain fall asleep faster by keeping the body warm. So, does sleeping with socks affect the brain? – it can, in a good way! Book an appointment with me and let’s understand your journey—together. 📍 Dr. Sakshi MBBS, MD (Psychiatry) How can I fix sleep paralysis? By sleeping better, reducing stress, and not sleeping on your back. If it continues, speak to a psychiatrist or sleep expert. Why does sleep paralysis happen? It happens when the brain wakes up before the body does. Stress, poor sleep, and irregular sleep habits can be common triggers. How to prevent sleep paralysis demon? This scary feeling is just your brain dreaming while awake. Staying calm and fixing your sleep habits can prevent it.

Sleep Paralysis: Causes, Symptoms & How to Stop It Written by Dr. Sakshi (MBBS, MD Psychiatry) Psychiatrist | Mental Health Expert Have you ever woken up in bed and suddenly felt stuck — unable to move or talk? You were awake but your body wouldn’t respond? This strange experience is called sleep paralysis. Though it may feel scary, it is not harmful and can be managed with the right care and understanding. In this blog, you will learn what sleep paralysis is, why it happens, how to recognize it, and what steps can be taken to stop it. Many people around the world go through this — but you’re not alone, and help is possible. What Is Sleep Paralysis? Sleep paralysis happens when a person wakes up but can’t move or speak for a short time. It usually takes place when falling asleep or just waking up. The brain wakes up, but the body is still in sleep mode. This may last for a few seconds to a few minutes. People often feel afraid during this time. But once the episode ends, normal movement and speech return. Doctors say it is part of a group of sleep issues called parasomnias — strange things that happen during sleep. Though it feels scary, it is not harmful. Sleep Paralysis Symptoms Some signs are common in people who experience this. The main sleep paralysis symptoms include: Being awake but unable to move or speak Feeling like something is pressing down on the chest Seeing or hearing things that aren’t real (called hallucinations) Feeling scared or anxious Sometimes, it may feel like someone else is in the room — but it is only the brain imagining things. Sleep Paralysis Causes There are many reasons why sleep paralysis may occur. These are known as sleep paralysis causes, and they often include: Not getting enough sleep Stress or anxiety Sleeping on the back Irregular sleep schedules Other sleep problems like insomnia It usually happens when the sleep cycle gets disturbed. If the brain wakes up before the body does, this condition may appear. Is Sleep Paralysis Dangerous? Many people ask, is sleep paralysis dangerous? The answer is: no, it is not. Even though it feels frightening, it does not cause harm to the body or brain. Some people imagine ghosts or a “demon” during these episodes, but those are just hallucinations created by the brain. It is important to know that these visions are not real. They are part of the body waking up unevenly during sleep. However, if it happens too often or affects daily life, it’s time to speak to a mental health treatment expert. Sleep Paralysis Treatments Doctors have found simple ways to manage this condition. These steps are known as sleep paralysis treatments, and they include: Getting 7–9 hours of sleep daily Going to bed and waking up at the same time every day Reducing stress through talking, walking, or light exercise Not sleeping on your back Avoiding caffeine late in the evening If sleep paralysis happens often, or is linked with other sleep disorders, visiting a specialist may help. The “Demon” Feeling — Is It Real? One of the most frightening things during sleep paralysis is the “demon” feeling — like someone is watching or sitting on the chest. But remember, this is just the brain playing tricks. It cannot harm you. To avoid this scary image: Stay calm Try to move your fingers or toes gently Focus on breathing slowly Think of something peaceful or pray These episodes usually end in a few seconds. Knowing what is happening can help you stay calm the next time. How to Prevent It Here are easy steps to help you avoid future episodes: Keep a sleep routine Make your room quiet and dark Avoid stress before bedtime Talk to a doctor if you feel sad or anxious Get checked for sleep problems if you snore or feel tired all day Read more: Why Gen Z Gets Mental Health Wrong: Ignoring the Mind Body Connection Final Words from Dr. Sakshi Sleep should be a peaceful time, not a scary one. If you or your loved one experiences sleep paralysis, don’t worry. It can be treated, and you are not alone. Dr. Sakshi, the best psychiatrist in Delhi, reminds us that no one should suffer in silence. With small changes and the right help, sleep can become peaceful again. As the best psychiatrist, she also helps people understand strange sleep issues without fear. Mental health is important. And with the support of the best mental health doctor, recovery is always possible. Don’t be afraid to ask for help — sleep doesn’t have to be scary. Book an appointment with me and let’s understand your journey—together. 📍 Dr. Sakshi MBBS, MD (Psychiatry) How can I fix sleep paralysis? By sleeping better, reducing stress, and not sleeping on your back. If it continues, speak to a psychiatrist or sleep expert. Why does sleep paralysis happen? It happens when the brain wakes up before the body does. Stress, poor sleep, and irregular sleep habits can be common triggers. How to prevent sleep paralysis demon? This scary feeling is just your brain dreaming while awake. Staying calm and fixing your sleep habits can prevent it.

Vitamin D Foods and Mental Health: A Psychiatrist’s Perspective on Nutritional Support for the Mind Written by Dr. Sakshi (MBBS, MD Psychiatry) Psychiatrist | Mental Health Expert Sleep, exercise, therapy, and even diet all have an impact on mental health. Of all the nutrients, vitamin D is crucial for brain support. Often referred to as the “sunshine vitamin,” it must also be consumed through food in situations where sunlight is insufficient. Numerous physicians and psychiatrists have investigated the link between vitamin D-rich foods and mental health. This blog will examine the connection between foods high in vitamin D and mental health. Additionally, you will learn about the sources of vitamin D in food, how diet can impact mood, and which foods high in vitamin D are essential for mental health. Why Vitamin D Matters for Mental Health Vitamin D supports healthy brain function. It helps the area of the brain that regulates emotions and mood. Anxiety, depression, and even memory issues have been connected to low vitamin D levels. As a result, physicians frequently request that patients with mental health disorders have their vitamin D levels checked. Not everyone can get enough sunlight, despite it being the best source. Foods high in vitamin D must therefore be a part of every meal. The brain might not receive the necessary support without it. In fact, when combined with nutritional support such as vitamin D, mental health treatment often becomes more effective and balanced. The Connection Between Vitamin D and Brain Chemicals It has been demonstrated that vitamin D aids in the synthesis of serotonin, a mood-regulating neurotransmitter. Anxiety, fear, and sadness can all worsen when serotonin levels are low. Serotonin production can be naturally aided by consuming foods high in vitamin D. Doctors now incorporate dietary recommendations into many mental health treatment plans. Vegetarian vitamin D foods are also being suggested for patients who abstain from eating fish or meat. In her consultations, Dr. Sakshi,best psychiatrists in Delhi, frequently highlights this connection. Top 10 Vitamin D Foods for Mental Wellbeing These ten vitamin D-rich foods are frequently recommended to enhance mental health: Fish high in fat, such as sardines and salmon Milk and dairy products that have been fortified Cereals fortified with nutrients Mushrooms, particularly those that have been sun-dried Cheese The yolks of eggs Fortified soy milk Fortified orange juice Oil from cod liver Tofu You can support your body and mind by incorporating the top 10 foods that contain vitamin D into your meals. Many of these are readily available and can be used in basic dishes prepared at home. Vitamin D Foods for Vegetarians: What to Choose There might seem to be few options for people who eat only plants. Nonetheless, there are plenty of vegetarian vitamin D foods available. Cereals, tofu, mushrooms, and fortified plant-based milks are all excellent options. Without requiring animal products, these vegetarian vitamin D foods naturally support brain health. To plan a healthy diet, it is also recommended to consult a nutritionist or a psychiatrist. Dr. Sakshi, the best psychiatrist, advises vegetarians and non-vegetarians to experiment with these foods. Vitamin D Food Sources: Natural vs Fortified Food sources of vitamin D come in two varieties: natural and fortified. Liver, egg yolks, and fatty fish are examples of natural sources. Vitamin D-enriched milk, cereals, juices, and plant-based substitutes are examples of fortified foods. Both kinds of vitamin D-rich foods are beneficial, particularly in situations where sunlight is unavailable because of weather or lifestyle choices. Children, the elderly, and people with little exposure to the outdoors are frequently advised to eat foods fortified with nutrients. Mental Health Benefits of Vitamin D Foods Patients who eat more foods high in vitamin D have been observed to report feeling happier, having more energy, and showing fewer symptoms of depression. Vitamin D is an effective component of a comprehensive treatment plan, but it is not a cure for mental illness. Among the advantages are: Improved stability of mood Reduced anxiety Better quality of sleep More lucid thought Decreased fogging of the brain Although it might take a few weeks for these changes to manifest, the effort is worthwhile. Combining nutrition with therapy, professional assistance, and regular exercise is always recommended. Dr. Sakshi, the top mental health specialist, has observed better patient outcomes when therapy and food are combined. How to Include Vitamin D Foods in Daily Life Vitamin D-rich foods can be considered when planning daily meals to promote mental health. Orange juice as a snack, eggs for lunch, mushrooms for dinner, and fortified breakfast cereals with milk can all be beneficial. Keeping a food journal and tracking mood swings are also helpful. Increasing their intake of foods high in vitamin D has helped many patients feel better, especially when paired with therapy sessions. You can also modify this to suit your needs with the help of the best psychiatrist in Delhi. Read more: Why Gen Z Gets Mental Health Wrong: Ignoring the Mind Body Connection Conclusion: The Psychiatrist’s Advice Emotional, physical, and nutritional care are all important aspects of mental health. Foods high in vitamin D have been demonstrated to improve mental function. They are a powerful aid in healing, but they are not a cure in and of themselves. As one of Delhi’s best psychiatrists, Dr. Sakshi supports holistic healing. Check your vitamin D levels if you’re feeling depressed or nervous. Next, alter your diet with the guidance of the top mental health physician. Remember the benefits of sunshine and healthy eating for a more contented, well-rounded life. Because sometimes your plate is where healing begins. Book an appointment with me and let’s understand your journey—together. 📍 Dr. Sakshi MBBS, MD (Psychiatry) Which food has Vitamin D? Fatty fish, egg yolks, mushrooms, fortified milk, and cereals have Vitamin D. How to get Vitamin D from food? By including vitamin D rich foods like salmon, eggs, and fortified drinks in your daily meals. What foods are high in Vitamin D? Fatty fish, fortified orange juice, cod

How Exercise Reduces Anxiety: The Science Behind the Cal Written by Dr. Sakshi (MBBS, MD Psychiatry) Psychiatrist | Mental Health Expert Many people feel scared, nervous, or worried without knowing why. These feelings are signs of anxiety. But the good news is this — exercise reduces anxiety. Yes, it really does. Science has shown that moving the body helps calm the mind. In this blog, we will learn how exercise to reduce anxiety works, why it helps, and which simple steps you can take to feel better every day. Let’s begin by answering a big question: Does exercise reduce anxiety? Yes, it does. And you will soon see how and why. Why Anxiety Happens Anxiety can be caused by many things. It can happen because of stress at school, work, family problems, or sometimes, for no reason at all. It can make your heart beat fast. It can make your hands sweaty. You may feel scared or tired all the time. Doctors and mental health experts say anxiety happens when your brain is too active in the “worry” zone. But don’t worry — anxiety can be treated. With the right support, mental health treatment, and changes in your daily life, anxiety can be reduced. One of the best changes to try is exercise. In fact, exercise reduces anxiety better than most people expect. How Exercise Helps the Mind It has been shown that exercise reduces anxiety because it changes how your brain works. When you move your body, the brain makes happy chemicals called endorphins. These chemicals fight stress and make you feel good. So, how does exercise reduce anxiety? By helping your body relax and your brain think clearly. It also helps you sleep better. And better sleep means less anxiety. Another question often asked is: How does exercise reduce stress and anxiety? Exercise lowers the stress hormone (called cortisol) in the body. When this hormone goes down, the feeling of calm goes up. That’s why the best mental health doctor or the best psychiatrist will often say: Start with regular movement. It’s simple. It works. Types of Exercise to Reduce Anxiety You don’t need to run fast or lift heavy things to feel better. Even a small walk, some gentle yoga, or breathing deeply can help. In fact, many doctors suggest breathing exercises to reduce anxiety because they work quickly. Here are some good types of exercise to reduce anxiety: Walking in the park for 20 minutes Stretching or yoga at home Slow dancing to music Simple jumping or skipping Playing a sport with friends Doing housework like sweeping Breathing in and out slowly (for 5 minutes daily) All of these can help. And yes, breathing exercises to reduce anxiety are safe and easy to do. Many people still ask: Will exercise reduce anxiety? Yes, it will. It may not work right away, but with daily effort, the results will be seen. What Science Says About Exercise and Anxiety Many studies around the world have proven that exercise reduces anxiety. When people move more, they feel less worried. This has been found in kids, teenagers, adults, and even older people. Some scientists looked at people who were walking or running every day. These people said they felt calmer and less nervous. They slept better. They had more energy. And most important — their anxiety went down. So again, if you are wondering, does exercise reduce anxiety?, the answer is still yes. Over and over, studies have shown that exercise reduces anxiety in both the short term and long term. Tips to Start Exercising for Anxiety Here are some small and simple tips to help you get started: Start slow – You can begin with 5 minutes. That’s enough. Pick what you like – Walking, dancing, or cycling — all are good. Set a small goal – Like walking 10 minutes after dinner. Do it with a friend – It helps you stay on track. Breathe with movement – Try breathing exercises to reduce anxiety before sleep. Don’t worry if you miss a day. Just start again. What matters is to keep going. Over time, the body and mind will feel stronger. Exercise and Professional Help Sometimes, exercise alone is not enough. If the anxiety is very strong or lasts many days, it is better to talk to the best psychiatrist. Someone like Dr. Sakshi, known as the best psychiatrist in Delhi, can guide you better. Doctors may also give mental health treatment, therapy, or medicines along with exercise. A full plan always works better. Remember, exercise reduces anxiety, but it works best with support and love. Final Thoughts Let’s go back to our main question — will exercise reduce anxiety? Yes, it will. Every expert agrees that exercise reduces anxiety by helping the body and brain. Along with breathing exercises to reduce anxiety, daily walks, and light movements, your mood will improve. Always remember — anxiety is not your fault. It can be managed. With help from the best mental health doctor, support from family, and small steps like walking or stretching, life can feel better again. So today, take that first step. Breathe in, breathe out, and move your body. Because now you know — exercise reduces anxiety, and peace is possible. Book an appointment with me and let’s understand your journey—together. 📍 Dr. Sakshi MBBS, MD (Psychiatry) Can exercise reduce anxiety? Yes, it has been proven that exercise helps reduce anxiety in people of all ages. How does exercise reduce anxiety? Exercise changes brain chemicals and calms the nervous system. How does exercise reduce stress and anxiety?  It lowers stress hormones and helps release happy chemicals like endorphins. Can physical exercise reduce anxiety? Yes, even basic physical movement like walking can reduce anxiety over time.