Nurturing the Mind
One Moment at a Time
Written by Dr. Sakshi (MBBS, MD Psychiatry)
Psychiatrist | Mental Health Expert
In our ever-demanding world, where life often moves faster than we can process, our mental well-being tends to take a backseat. We juggle responsibilities, deadlines, relationships, and expectations—all while forgetting to pause and check in with ourselves.
This is where mindfulness and self-care come in—not as luxuries, but as essential practices for emotional balance, inner calm, and sustained well-being.
As a psychiatrist, I have witnessed firsthand how simple yet consistent self-care and mindfulness practices can Reframe our mental narrative, calm emotional storms, and reconnect us to our inner strength.
What Is Mindfulness?
Mindfulness is the art of being fully present. It’s the intentional act of tuning into the now—without judgment, fear, or distraction. Whether it’s how we breathe, eat, think, or walk, mindfulness invites us to observe each moment with awareness.
It teaches us that we don’t have to be swept away by every thought or emotion. Instead, we learn to observe them, process them, and respond—rather than react.
Mindfulness can be practiced in small, manageable ways:
- Paying attention to your breath during a stressful meeting.
- Eating without distractions and savoring each bite.
- Observing your emotions without labeling them good or bad.
With time, mindfulness creates Mental space—a pause between stimulus and response that empowers us to choose calm over chaos.
The Psychology of Self-Care
Self-care is not selfish. It’s the foundation of emotional resilience and psychological health.
While often mistaken for pampering, true self-care goes beyond spa days or occasional indulgences. It’s about setting boundaries, saying no, resting without guilt, and acknowledging when you need help.
Self-care is the Daily decision to honor your well-being—emotionally, mentally, physically, and spiritually.
As part of therapeutic care, I help individuals create personalized self-care plans—ones that match their energy levels, lifestyle, and emotional needs. These include:
- Emotional Self-Care: Journaling, therapy, meaningful conversations.
- Mental Self-Care: Reading, practicing affirmations, reducing digital clutter.
- Physical Self-Care: Adequate sleep, movement, nutrition, hydration.
- Spiritual Self-Care: Meditation, nature walks, connecting with beliefs.
- Social Self-Care: Setting healthy relationship boundaries, quality time with loved ones.
How Mindfulness & Self-Care Work Together
Mindfulness enhances self-care by anchoring you in the present. You begin to recognize what your mind and body truly need. You start listening.
You notice when stress creeps in. You learn when it’s time to rest. You respond with kindness toward yourself. This synergy between mindfulness and self-care can:
- Reduce symptoms of anxiety, depression, and burnout.
- Improve emotional regulation and resilience.
- Enhance focus, clarity, and cognitive flexibility.
- Strengthen self-worth and body awareness.
Integrating Mindfulness into Everyday Life
You don’t need hours of meditation to be mindful. You just need intention. Here are some realistic ways I often recommend to patients:
- Mindful Breathing (2 minutes): Breathe in deeply through your nose, hold, and release slowly through the mouth. Do this when overwhelmed.
- Gratitude Pause (Morning/Night): Mentally note 3 things you’re grateful for each day.
- Digital Detox (Evening): Step away from screens an hour before bedtime. Let your mind decompress.
- Mindful Movement: Even a 10-minute walk in silence or stretching can calm a racing mind.
- Check-in Question: Ask yourself, “What do I need right now?”—and honor the answer.
Mindfulness in Psychiatry: A Clinical Perspective
As a psychiatrist, I often integrate mindfulness-based therapies (like MBCT and MBSR) with traditional treatments. These approaches are backed by neuroscience and have shown significant improvement in individuals experiencing:
- Generalized Anxiety.
- Chronic Stress.
- Depression.
- OCD & Trauma .
- Emotional Dysregulation.
Mindfulness does not replace medical care—but it strengthens it. It offers tools for self-awareness, grounding, and long-term emotional growth.
You Deserve to Pause. You Deserve to Heal.
In a culture that glorifies being busy, choosing to slow down is revolutionary. Mindfulness and self-care don’t just manage stress—they Reconnect us to our truth, our strength, and our worth.
I invite you to explore these practices with an open heart. You don’t have to master them overnight. Healing is not a race; it’s a rhythm. And every mindful moment you create is a gentle step toward peace.
*Whether you're starting your mental wellness journey or looking for deeper ways to nourish your mind—I’m here to guide you.