Mental & Emotional Wellness

In today’s fast-paced world, where job pressure, academic stress, family responsibilities, and social expectations are constantly increasing, mental and emotional wellness is more important than ever. In India, conversations around mental health have begun to gain momentum, but many people still struggle with understanding what mental and emotional wellness truly means and how to achieve it.

What is Mental and Emotional Wellness?

Mental wellness refers to the ability to think clearly, make decisions, and manage stress. Emotional wellness focuses on recognizing, understanding, and handling emotions in a healthy way. When both are in balance, we feel more grounded, perform better in daily tasks, and enjoy healthier relationships.

Why Mental and Emotional Wellness Matters in India

India has one of the highest rates of depression and anxiety in the world. According to the National Mental Health Survey, nearly 14% of Indians suffer from some form of mental health disorder. Factors like academic pressure on students, work-life imbalance, rising urban isolation, and societal stigma play major roles in mental strain. The emotional toll of caregiving for elders, managing households, or coping with financial uncertainty further adds to the challenge.

Signs You May Be Struggling with Mental or Emotional Wellness

• Feeling constantly overwhelmed or anxious
• Frequent mood swings or irritability
• Loss of interest in activities you once enjoyed
• Fatigue, even after a full night’s sleep
• Withdrawal from social interaction
• Difficulty concentrating or making decisions

If these symptoms persist for weeks, it may be time to seek support from a mental health professional.

Top Tips to Improve Mental & Emotional Wellness

Prioritise Self-Care

Self-care isn't selfish—it's necessary. Whether it's taking a walk in nature, enjoying a hot cup of chai, reading, or listening to soothing music, schedule daily "me-time." Even 30 minutes a day can make a huge difference.

Practice Mindfulness and Meditation

India is the birthplace of yoga and meditation. Daily mindfulness exercises or pranayama breathing can lower stress levels, improve focus, and regulate emotions. Apps like Sattva, Calm, or Headspace offer guided sessions to get started.

Stay Physically Active

Exercise releases endorphins—the body’s natural mood boosters. A brisk walk in the park, home workouts, dancing, or yoga can elevate your mood and energy levels.

Eat a Balanced Diet

What you eat affects how you feel. Avoid excessive caffeine, sugar, and fried foods. Include more fresh fruits, vegetables, whole grains, and nuts in your meals. Ayurveda also recommends herbs like Ashwagandha and Brahmi for calming the mind.

Get Quality Sleep

Aim for 7–8 hours of uninterrupted sleep. Sleep resets your brain and emotions. Set a fixed sleep schedule, avoid screens before bed, and create a calm bedtime routine.

Talk to Someone

Whether it's a friend, family member, or therapist, sharing how you feel can lighten the burden. In India, organisations like iCall, AASRA, and the Vandrevala Foundation offer free mental health helplines in multiple languages.

Limit Social Media Use

Constant exposure to curated lifestyles and negative news can lead to anxiety and low self-esteem. Set screen time limits, unfollow triggering accounts, and spend more time offline.

Set Boundaries

Learn to say "no" without guilt. Whether it's a work deadline, social obligation, or family expectation, setting limits helps prevent burnout and preserves your emotional energy.

Seek Professional Help Without Shame

Visiting a psychologist or counselor should be as normal as visiting a physician. The taboo around mental health in Indian society is slowly fading, but we still have a long way to go. Therapy offers tools to process emotions and navigate life’s challenges effectively.

Wellness for Specific Groups in India

For Students

Academic pressure and entrance exams cause immense stress. Parents and schools should focus more on emotional intelligence and less on marks. Simple practices like journaling, breaks between study sessions, and sports can ease pressure.

For Working Professionals

Long hours, tight deadlines, and commuting in cities like Mumbai, Delhi, and Bengaluru can be draining. Create a work-life balance by logging off on time, taking breaks, and pursuing hobbies.

For Women and Caregivers

Women, especially homemakers and caregivers, often ignore their mental health. Prioritising wellness isn’t a luxury—it's essential. Involving the family in chores and taking solo breaks can help women recharge emotionally.

For the Elderly

Loneliness is a common emotional challenge among senior citizens. Encouraging intergenerational bonding, participating in community groups, or engaging in hobbies can support emotional health in old age.

Role of Culture and Community

In India, emotional expression is often suppressed due to cultural norms. But community support can be a strong source of healing. Temple visits, satsangs, neighbourhood groups, or even WhatsApp family chats can offer connection and warmth. Building social networks that are supportive and non-judgmental is key.

Conclusion

Mental and emotional wellness is not a destination—it’s a journey. With the right habits, support systems, and self-awareness, anyone can move towards a healthier state of mind. As Indians, we need to break the stigma, talk more openly about our feelings, and take care of our inner world just as much as we do our outer world. Remember: it’s okay to not be okay—and it’s absolutely okay to ask for help.