MENTAL HEALTH MYTHS & FACTS

Living with a Chronic Condition: How Psychiatric Care Can Help Written by Dr. Sakshi (MBBS, MD Psychiatry) Psychiatrist | Mental Health Expert Living with a chronic condition isn’t just about physical symptoms or managing prescriptions — it’s a whole lifestyle shift. From your energy levels to your emotions, everything changes. And often, people silently carry the emotional weight without realizing its impact. I’ve met so many people who’ve said, “I didn’t think mental health support was something I needed — until I completely burned out.” This blog is for anyone navigating life with a long-term illness who needs to know: you’re not alone, and yes — psychiatry can help. What is a Chronic Condition? Let’s simplify it. What is a chronic condition? If you’ve been dealing with a health issue for a year or more, needing regular medical care or finding that it affects your daily life — that’s a chronic condition. Whether it’s asthma, arthritis, diabetes, thyroid disorders, or even chronic fatigue, these illnesses don’t just “go away.” They stay with you. And while we often focus on the physical part, the emotional side matters just as much. The chronic condition definition isn’t only about time — it’s about the toll it takes. Fatigue, flare-ups, lifestyle adjustments, changes in work or social life… it all adds up. And it’s okay to say, “This is hard.” How It Affects Your Mental Health Let’s be honest — living with a chronic illness can feel exhausting, not just in your body, but in your mind too. You might wake up wondering how much energy you’ll have today. Or whether you’ll need to cancel plans. Or how long before your next flare-up. It’s no surprise that many people with chronic conditions experience: Sadness or depression Anxiety about their health Guilt or frustration about not doing “enough” Isolation, because they feel misunderstood This isn’t weakness — it’s human. And this is exactly where chronic condition management should include mental health. How Psychiatric Support Helps Now, let’s talk solutions. You don’t need to wait until you “break down” to see a psychiatrist. If you feel overwhelmed, stuck, or just mentally exhausted — it’s okay to ask for help. Psychiatric care can support you by: Spotting and treating anxiety or depression Sometimes what we think is just tiredness or mood swings is actually depression or anxiety that’s been building up. Therapy, medication (when needed), and guidance can bring relief. Teaching coping tools When your health feels unpredictable, learning how to ride the waves emotionally is a game-changer. We work on building mental strength, not toxic positivity. Handling emotional side effects of medications Some treatments affect your sleep, mood, or thinking. We help balance that, so you’re not just “pushing through.” Supporting better sleep and energy If you’re constantly fatigued or struggling to sleep, it affects everything. Psychiatric techniques (like CBT for insomnia) can help reset your routine. Helping with relationships It’s hard explaining what you’re going through — and it’s even harder when others don’t get it. Therapy helps with setting boundaries, expressing needs, and feeling less alone. Why Mental Health Often Gets Ignored Most people living with long-term conditions focus only on physical symptoms. After all, that’s what gets measured, medicated, and tracked. But emotional health? That’s often brushed aside. Or seen as something you should just “deal with.” Here’s the truth: You’re not supposed to deal with everything on your own. You deserve support — and it’s okay to ask for it before you reach your limit. What Real Chronic Condition Management Looks Like Chronic condition management isn’t just about prescriptions and diet charts. It’s about the whole person. Psychiatric support adds value by helping you: Adapt emotionally to life changes Process frustration, fear, and grief Stay connected to your identity beyond your diagnosis Set small, doable goals that give you confidence again It’s not about having “perfect” mental health. It’s about having the tools to keep going — even when the journey is tough. Real Words from Real People One of my patients once told me: “I felt like I had to be strong all the time — until I realized strength also means letting yourself rest.” That shift — from surviving to living — is what we’re here to support. When Should You Reach Out for Support? If you have a chronic condition, consider speaking with a mental health professional if: You feel emotionally drained more days than not Your thoughts feel scattered or anxious all the time You’re withdrawing from people or things you once loved You feel stuck or helpless, no matter how hard you try It’s not about being “broken.” It’s about being human — and needing care. Read more: Why Gen Z Gets Mental Health Wrong: Ignoring the Mind Body Connection Final Takeaway Having a chronic condition doesn’t make you weak. It makes you a fighter. But every fighter needs rest, support, and a place to breathe. Psychiatric care isn’t just about labels. It’s about helping you feel more grounded, more hopeful, and better equipped to handle whatever comes your way. You don’t have to carry everything on your own. Help exists — and it works. Book an appointment with me and let’s understand your journey—together. 📍 Dr. Sakshi MBBS, MD (Psychiatry) What is a chronic condition in simple words? A chronic condition is a long-term health issue that lasts for at least a year and needs ongoing care. It can affect how you feel, move, and live daily life — and often needs both medical treatment and lifestyle support. How does a chronic condition affect mental health? Living with a chronic condition can lead to stress, anxiety, and even depression. Constant pain, unpredictable symptoms, and the pressure to “keep going” can feel overwhelming. That’s why emotional support is just as important as physical treatment. Why should I see a psychiatrist for my chronic condition? If you’re feeling mentally drained, anxious, or low while managing a health issue, psychiatric care can help. It supports your emotional well-being,

Understanding Heart Attacks: What You Need to Know Written by Dr. Sakshi (MBBS, MD Psychiatry) Psychiatrist | Mental Health Expert When we hear “heart attack,” most of us picture an older person suddenly clutching their chest in pain. But real life isn’t always that dramatic. Sometimes, it’s just feeling more tired than usual, getting out of breath too easily, or brushing off a weird pressure in the chest. And that’s exactly why we need to talk about it. In this blog, let’s break it down in simple words—what a heart attack is, how it shows up (especially in women), and what we can learn from real-life cases like the sudden passing of actor Sidharth Shukla. So, What Is a Heart Attack? A heart attack happens when blood can’t reach a part of your heart. This usually happens because fatty deposits build up in the arteries and suddenly block the flow. Without that oxygen-rich blood, the heart muscle starts getting damaged. It’s serious. It needs quick action. And the faster someone gets help, the better their chances of recovery. What Does a Heart Attack Feel Like? It’s not always a sharp pain in the chest. In fact, many people don’t even realize they’re having one. Here are the common signs: Tightness or pressure in the chest – Could feel like someone is sitting on your chest. Shortness of breath – Even if you’re just sitting down. Pain in the arms, neck, jaw, or back – Doesn’t always stay in one place. Sweating without reason – Cold sweats that feel off. Nausea or feeling dizzy – Like something’s not quite right. These signs might be mild or come and go. But they shouldn’t be ignored. How Heart Attacks Look Different in Women Women often experience heart attacks differently than men. The signs can be subtle—and often confused with other things like tiredness or stress. Common heart attack symptoms in women include: Extreme fatigue that rest doesn’t fix Trouble sleeping Pain in the jaw, neck, or upper back Nausea or a sick stomach feeling Feeling faint or dizzy Because the symptoms aren’t always intense, many women don’t realize what’s happening. But they’re just as serious. Remembering Sidharth Shukla When TV star Sidharth Shukla died suddenly from a heart attack at age 40, it left everyone shocked. He looked young, fit, and healthy on the outside. But his sudden death reminded us all—heart attacks don’t just affect the elderly. His story teaches us: Looking fit doesn’t always mean you’re healthy inside Mental stress and lack of rest can quietly harm your heart Even young people need regular health checkups Shefali Jariwala’s Wellness Message After Sidharth’s passing, actress Shefali Jariwala encouraged fans to take their health seriously. She talked about how mental and physical health are deeply connected. Her message: Stay in tune with your body Make time for rest and recovery Don’t ignore emotional or physical exhaustion Use yoga and mindfulness to cope with stress Her advice is especially powerful for women, who often put themselves last. Who’s at Risk? Some people are more likely to have a heart attack. Risk factors include: Smoking High blood pressure or cholesterol Lack of physical activity Diabetes Long-term stress Poor diet (too much processed food) Family history of heart disease The good news? Many of these can be improved with simple lifestyle changes. How to Take Care of Your Heart You don’t need a perfect routine—just small steps every day: Be active – Even a 30-minute walk can make a big difference. Eat fresh food – More veggies, less junk. Quit smoking – Or help someone you love to quit. Manage stress – Through meditation, journaling, or talking it out. Get regular checkups – Know your blood pressure, sugar, and cholesterol. Sleep well – 7–8 hours is not a luxury—it’s a need. Read more: Why Gen Z Gets Mental Health Wrong: Ignoring the Mind Body Connection When to Call for Help If you feel sudden chest pain, can’t breathe properly, or have pain in your arm, back, or jaw—don’t wait. Call emergency services right away. The faster you act, the better the outcome. Final Thoughts Heart attacks don’t always come with big warnings. That’s what makes them scary. But that also means awareness is your biggest weapon. Sidharth Shukla’s story made us all realize—this can happen to anyone. Shefali Jariwala’s message reminds us—don’t ignore the signs. Your heart works for you nonstop. Maybe it’s time you do something for it too. Book an appointment with me and let’s understand your journey—together. 📍 Dr. Sakshi MBBS, MD (Psychiatry) What are the early warning signs of a heart attack? Early warning signs of a heart attack can include chest discomfort, shortness of breath, and pain or discomfort in other areas like the arm, jaw, neck, or back. Some individuals may also experience dizziness, lightheadedness, nausea, vomiting, and cold sweats. It’s crucial to recognize these symptoms and seek immediate medical attention, as heart attacks can be fatal. What is the first aid for a heart attack? Call for emergency help first. Take nitroglycerin, if prescribed. If you think you’re having a heart attack and you have a prescription for this medicine, take it as directed while waiting for emergency medical help. Start CPR if the person doesn’t have a pulse or isn’t breathing. How do I know if I’m having a heart attack? A heart attack, also known as a myocardial infarction, can present with a variety of symptoms, some more obvious than others. The most common symptom is chest pain or discomfort, which can feel like pressure, squeezing, fullness, or pain. However, pain can also radiate to the arm, back, neck, jaw, or even the upper belly. Other symptoms include shortness of breath, sweating, nausea, lightheadedness, and fatigue. What is the first stage of a heart attack? Many people feel pain in their chest during a heart attack. It can feel like discomfort, squeezing or heaviness, or it can feel like crushing pain. It may start in your

Postpartum Depression: What New Mothers Should Know Written by Dr. Sakshi (MBBS, MD Psychiatry) Psychiatrist | Mental Health Expert The moment of bringing a baby into the world is a transformative one. Many new moms experience joy and excitement. However, after giving birth, some people can experience sadness, fear, or overwhelm. Although these emotions are common, postpartum depression may be the cause if they persist for an extended period of time. Everything new moms need to know about depression and the postpartum period will be covered in this blog. In the most straightforward manner possible, we will describe the symptoms, causes, and beneficial therapies. What is Postpartum Depression? A mental health disorder known as postpartum depression may develop following childbirth. It goes beyond the “baby blues,” which often pass after a few days. A mother’s attitude, energy, and capacity to care for herself or the child are all impacted by this longer-lasting disorder. What precisely is postpartum depression, then? This kind of depression can start a few weeks after giving birth, but it can also start later. It has been observed in both first-time mothers and those with prior childbearing experiences. Why Does Postpartum Depression Happen? After giving birth, a mother’s body and life undergo numerous changes. The body feels exhausted, hormones abruptly decline, and sleep becomes challenging. Lack of support and emotional stress can exacerbate it. Depression and postpartum are therefore tightly related. Women who have experienced mental health issues in the past, feel isolated, or had a difficult birth are especially vulnerable. Postpartum Depression Symptoms The signs of postpartum depression symptoms can be mild or severe. Some common ones include: ​ Feeling sad or crying a lot without reason​ ​ Losing interest in things that used to bring joy​ ​ Trouble sleeping or sleeping too much​ ​ Feeling tired all the time ​ Not bonding with the baby​ ​ Feeling hopeless or worthless​ ​ Having scary thoughts about self-harm or hurting the baby​ It’s critical to speak with a trusted person if you experience any of these signs of postpartum depression. Help is always available, and it’s not your fault. Postpartum Depression Treatments The good news is that there are effective treatments for postpartum depression. With the correct care and support, many women recover completely. Treatments may include: ​ Talking to a therapist or counsellor​ ​ Joining support groups for new mothers​ ​ Taking postpartum depression medication​ ​ Practicing gentle exercise, rest, and good nutrition ​ Including your family in your healing journey​ Doctors often say that mental health treatment should be personalized. Every mother is different, and her needs are unique. The help of the best psychiatrist in Delhi can make a big difference during recovery. Postpartum Depression Medication If symptoms are severe, doctors may recommend medication for postpartum depression. These are carefully picked and safe, particularly for nursing mothers. Before beginning any medication, always consult the most qualified psychiatrist or mental health specialist. In addition to medication, emotional support is required. The journey is facilitated by therapy and regular self-care. The Role of Family and Friends Healing becomes faster when love and understanding are offered. Family members can help by: ​ Giving time for the mother to rest​ ​ Talking and listening without judging​ ​ Helping with baby care​ ​ Encouraging the mother to seek help if needed​ The best mental health doctor would always encourage families to become part of the recovery process. When to See a Doctor It’s important to consult a physician if the fatigue or sadness doesn’t go away after two weeks. It should be handled as an emergency if there are frightening thoughts. The best course of action is to get assistance from a qualified professional. Read more: Why Gen Z Gets Mental Health Wrong: Ignoring the Mind Body Connection Final Thoughts New moms experience a lot on an emotional and physical level. Sadness may be more than just baby blues if it persists for an extended period of time. At that point, knowing what postpartum depression is becomes crucial. Early intervention, whether in the form of mental health or postpartum depression therapy, has a significant impact. The healing process is sped up and made easier with the correct treatment from experts like Dr. Sakshi. There is no shame in asking for help. Many mothers feel this way, and you are not alone. With love, support, and care, brighter days always return. Book an appointment with me and let’s understand your journey—together. 📍 Dr. Sakshi MBBS, MD (Psychiatry) What is postpartum depression? It is a type of depression that can happen after childbirth. It causes sadness, tiredness, and trouble connecting with the baby. How do you deal with postpartum depression? By getting support, talking to a therapist, and sometimes taking postpartum depression medication. Self-care and love from family also help. 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) What does postpartum depression look like? It may look like constant crying, tiredness, mood changes, fear, or not feeling connected to the baby. These are all warning signs.

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.

Setting Boundaries or Avoiding Responsibility? Written by Dr. Sakshi (MBBS, MD Psychiatry) Psychiatrist | Mental Health Expert The Gen Z Misuse of Mental Health Language Today, a lot of people talk about mental health. That’s a good thing. It means they care about how they feel inside. But sometimes, people use mental health words in the wrong way. One of those words is setting boundaries. Let’s talk about what setting boundaries really means—and how some Gen Z people might be using it as an excuse to avoid doing the right thing. What Is Setting Boundaries? Setting boundaries means knowing what feels okay and not okay for you. It also means telling others how they should treat you. You are saying, “This is fine,” or “Please don’t do that.” For example, if you don’t like phone calls late at night, you can say, “Please don’t call after 9 PM.” That is setting up a boundary or a limit to something. It is not about being mean. It is about feeling safe and keeping your peace. Why Boundaries Matter When you set boundaries to find peace, it helps you feel better. You can focus more, sleep well, and feel strong inside. Boundaries are not walls—they are lines that help protect your heart and mind. Setting boundaries in relationships also helps both people know what’s okay and what’s not okay. It keeps things honest and kind. Gen Z and Mental Health Words Gen Z talks a lot about healing, rest, and self-care. That’s great. But sometimes, the talk turns into an excuse. Some people say: “I’m not going to school. I’m protecting my energy.” “I won’t reply to your texts. I’m setting boundaries.” “I blocked my friend. I need space.” But are they truly caring for themselves—or just running away from things? Avoiding Work Is Not Setting Boundaries There’s a big difference between caring for your mind and avoiding what needs to be done. If you don’t finish a task and say, “I was setting boundaries,” it might just be an excuse. If your friend is hurt and wants to talk, and you say, “I can’t. I’m protecting my peace,” that might not be fair. You can care for yourself and still care for others. That’s the balance. Especially when it comes to setting boundaries in a relationship, it’s about respect—not escape. How to Set Boundaries in a Relationship (The Right Way) So, how to set boundaries in a relationship the right way? Be clear: Say what you need. “I need quiet time after work.” Be kind: Talk with care. “I care about you, but I need a break.” Be fair: Think about how others feel. “Let’s talk later when we’re both calm.” Setting boundaries in relationships means being honest, not cold. You don’t push people away—you just protect your peace. What Happens When You Misuse Boundaries? If you use setting boundaries as a reason to avoid everything, it can hurt people. Your friends may feel rejected. Your family may feel lost. Your boss may lose trust. Also, you stop growing. Doing hard things makes you stronger. If you skip them, you miss your chance to grow. The Internet Can Confuse Things A lot of Gen Z learns from short videos and posts online. They read big words like “toxic,” “gaslighting,” and “boundaries.” These are real issues. But they’re not meant for every small problem. Some people online say, “Cut off anyone who upsets you.” That’s not always right. Real life is not perfect. Friends fight. Work gets boring. Family annoys you. Learning how to handle all this is part of growing up. That’s why setting boundaries in a relationship is not about walking away. It’s about standing up—with love and calm. How Dr. Sakshi Can Help You Dr. Sakshi is a kind and skilled psychiatrist. She talks to people who feel confused or tired. She helps them understand what is real and what is just fear. She helps you set boundaries to find peace, not avoid life. With her help, you can build healthy limits without cutting off people who care. Her advice is simple, warm, and full of care. She helps you grow strong and stay kind. What You Can Do Today Ask: Am I setting boundaries or avoiding something? Talk to a therapist or a friend when you feel upset. Try small brave acts—like replying to a tough message. Think before cutting someone off. Is it needed? When in doubt, speak with Dr. Sakshi. She helps you protect your mind, not run from your life. Book an appointment with me and let’s understand your journey—together. 📍 Dr. Sakshi MBBS, MD (Psychiatry) How to set healthy boundaries Know your values: Understand what’s important to you—your time, energy, privacy, etc. Be direct and clear: Use “I” statements to express your needs (e.g., “I need time to recharge after work.”) Start small: Begin with low-stakes situations before tackling more difficult ones. Follow through: Consistently reinforce your boundary without over-explaining. Practice self-respect: Remember that setting boundaries is a form of self-care, not selfishness. How to set boundaries with a narcissist Be firm and unemotional: Narcissists may try to provoke or manipulate; stay calm and detached. Use clear, non-negotiable language: e.g., “I’m not available for conversations where I’m insulted.” Limit access if needed: Grey rock or low-contact methods can help maintain distance. Expect pushback: Narcissists often resist boundaries—stand your ground without arguing. Protect your mental health: Seek support from friends, therapy, or support groups. How to set boundaries at work Clarify your job role: Know what is (and isn’t) your responsibility. Use respectful communication: e.g., “I’m at capacity right now—can we prioritize?” Set time limits: Don’t take work calls or emails after hours unless agreed upon. Say no diplomatically: e.g., “I’d love to help, but I need to finish this first.” Document everything: For your protection, keep written records of boundary-setting if needed. What does a person with no boundaries look like? Constantly overwhelmed or burned out Says yes to everything, even at personal

Why Gen Z Gets Mental Health Wrong: Ignoring the Mind Body Connection Written by Dr. Sakshi (MBBS, MD Psychiatry) Psychiatrist | Mental Health Expert If there’s one thing I’ve observed in my clinical practice with Gen Z patients, it’s this: they deeply care about mental health, but often misunderstand what true healing looks like. Social media has made therapy trendy and mental health discussions more open — which is a great start. But somewhere in this digital whirlwind, the ancient truth about the Mind Body Connection has been lost. Let’s talk about why understanding the Mind Body Connection is not just “good to know” — it’s essential for Gen Z to truly thrive The Modern Mental Health Misconception Today, “mental health” is a buzzword — and I’m grateful for that. Gen Z is vocal, aware, and actively seeking help more than any generation before. But here’s the catch: mental health is often reduced to just emotions and thoughts. They seek therapy, take medications (sometimes prematurely), talk about trauma — but completely overlook the physical foundation of the brain and body. In short: You can’t heal the mind if you neglect the body. This isn’t some wellness cliché. It’s neuroscience, physiology, and psychiatry all in agreement — your mental and physical health are deeply intertwined. Understanding the Mind Body Connection The Mind Body Connection means that your emotional and psychological health is deeply influenced by your physical well-being — and vice versa. It’s not a new-age idea. It’s biology. Chronic stress affects your immune system. Poor diet alters brain chemistry. Lack of sleep increases anxiety and impairs cognition. No physical movement? Your risk of depression skyrockets. This is why holistic mental health treatment always starts with the basics: your body. Gen Z and the Disconnect Why is Gen Z struggling with the mind and body connection? Well, they’ve grown up in an era of digital convenience. Screens replace sleep. Caffeine replaces rest. Fast food replaces real meals. Virtual relationships replace community bonding. They often prioritize mental “input” — podcasts, journaling, therapy — but forget about physical “output”: nutrition, movement, and recovery. Let’s Talk Science: What the Research Says Here’s what decades of research — and my years in clinical psychiatry — tell us: Diet and Mental Health What you eat literally becomes your brain chemistry. A diet high in sugar, trans fats, and processed carbs can lead to mood swings, brain fog, and long-term mental health issues. Nutritional psychiatry is now a valid discipline for a reason. Food’s rich in omega-3s, magnesium, zinc, probiotics, and antioxidants directly improve mood, reduce anxiety, and stabilize emotions. 👉 Tip: Start by minimizing junk food and including leafy greens, berries, seeds, and fermented foods. Sleep Hygiene Poor sleep hygiene is one of the biggest culprits I see in Gen Z clients. Binge-watching till 3 AM, irregular sleep cycles, and blue-light exposure affect the production of melatonin and serotonin — two essential mood regulators. Sleep isn’t just rest. It’s a biological reset button for your brain. 👉 Tip: Establish a consistent sleep-wake routine. Ditch screens 1 hour before bed. Keep your bedroom cool, dark, and gadget-free.  Physical Exercise and Depression We know this through hundreds of clinical trials: physical exercise is one of the most effective natural antidepressants. Even brisk walking 30 minutes a day can reduce depressive symptoms significantly. Exercise releases endorphins, increases brain-derived neurotrophic factor (BDNF), and improves dopamine regulation — all of which are critical for mental clarity and emotional balance. 👉 Tip: You don’t need a gym. Dance, yoga, walking, or any physical play counts. Just move your body daily. Mental Health Isn’t Just in the Mind Let me be honest. No amount of therapy, journaling, or medication can help fully unless we treat the body with the same respect we give the mind. This is the essence of holistic mental health care. When I create treatment plans for young adults, I look beyond just the diagnosis. I ask: Are you hydrated? Are you sleeping? Are you getting sunlight? What’s your screen time like? When did you last move your body? Because the truth is: Mental healing begins with physical nurturing. Digital Overload vs. Nervous System Regulation Gen Z is overstimulated. Notifications, news, social media, video games — it’s a constant barrage. This hyperstimulation dysregulates the nervous system and makes it harder for the brain to focus, rest, or self-soothe. Balancing this requires intentional nervous system regulation, including: Breathwork Mindful walks Journaling Cold showers Stretching Deep rest These are all alternatives to medication that I often recommend to my patients along with therapy or short-term pharmacological support, depending on severity. Bridging the Gap: How Gen Z Can Reconnect With the Body Here’s what I’d advise every young adult reading this: Start with awareness – Reflect on your body habits as much as your thoughts. Eat to support your brain – Choose whole foods, minimize ultra-processed meals. Fix your sleep hygiene – No shortcuts. Aim for 7-9 hours. Move daily – Doesn’t have to be intense. Just consistent. Reduce digital noise – Not everything deserves your attention. Try body-based practices – Yoga, dancing, walking barefoot, anything that reconnects you to your senses. A Psychiatrist’s Final Word Dear Gen Z, you’re not broken. You’re just disconnected — mostly from your own bodies. You have immense potential to transform your mental health, not just by scrolling through therapy quotes but by living in sync with your biology. The real revolution is not in another diagnosis, pill, or productivity hack — it’s in re-establishing the Mind Body Connection. In my practice, I’ve seen young adults completely shift their emotional resilience by just making foundational physical changes. Let’s not ignore the power of the body anymore. Your brain lives in it. Start there. Feeling Unmotivated or Mentally Drained? You’re not alone. Whether you’re Gen Z, a concerned parent, or an educator—mental health is a valid conversation. Book an appointment with me and let’s understand your journey—together. 📍 Dr. Sakshi MBBS, MD (Psychiatry) What is the mind-body