• Anxiety & Stress Depression Mental Health
• Posted By

UNDERSTANDING THE IMPORTANCE OF CHILDREN’S MENTAL HEALTH: A FOCUS ON MENTAL HEALTH WEEK

Children’s Mental Health Week, observed annually in the first full week of February, serves as a crucial event to emphasize the importance of mental health and foster positive well-being in children and young individuals. As parents, caregivers, and educators, understanding the significance of mental health in children is paramount. While physical health tends to take precedence, it is crucial to acknowledge that mental health plays an equally vital role, in impacting a child’s overall well-being, behavior, and development.

Early Childhood: The Foundation for Mental Well-being

Mental, behavioral, and developmental disorders can emerge in early childhood. Recognizing the signs and providing early intervention is crucial for setting the stage for positive mental health outcomes in later years.

1 in 6 U.S. children aged 2–8 years has a diagnosed mental, behavioral, or developmental disorder.

The Significance of Mental Health in Children

While children may not always express their emotions and struggles openly, mental health profoundly affects their overall well-being, behavior, and development. Parents, caregivers, and educators need to recognize the impact of mental health on children’s lives and proactively support their emotional growth.

Creating a Nurturing Environment for Children

To promote positive mental health in children, it is vital to establish a safe and nurturing environment where they can freely express their thoughts and emotions. Encouraging open communication, active listening, and validation of their feelings can significantly contribute to their mental well-being.

Understanding Mental Health Indicators

National data provides insights into positive mental health indicators among children. From a young age, most children exhibit signs of positive mental health, such as affection, resilience, curiosity, and positivity. These indicators highlight the inherent strength and adaptability of children, which can be nurtured to foster their overall well-being.

• Among children ages 3-5 years, the majority consistently showed affection (97.0%), resilience (87.9%), positivity (98.7%), and curiosity (93.9%).
• Among children ages 6-11 years, curiosity (93.0%), persistence (84.2%), and self-control (73.8%) were predominantly observed.
• For children ages 12-17 years, curiosity (86.5%), persistence (84.7%), and self-control (79.8%) were commonly reported.

Facts about Mental Health in U.S. Children: Shining a Light on the Journey

Embracing the Journey and Nurturing Resilient Minds:

As we navigate the complexities of children’s mental health, let us embark on this journey together. By prioritizing mental well-being, fostering understanding, and providing unwavering support, we can empower children to build resilience and lead fulfilling lives. Let Mental Health Week serve as a poignant reminder of the invaluable role we play in nurturing the mental well-being of our children.

Remember, every step we take toward creating a mentally healthy world for our children is a stride toward a brighter future. Mental Health Week reminds us to prioritize the well-being of our children, addressing their mental health needs with empathy and understanding. By promoting positive mental health practices, we pave the way for healthier and happier futures.

*These statistics are derived from the Centers for Disease Control and Prevention’s data on children’s mental health, adolescents’ substance abuse, and suicide. The intent is to inform and educate, rather than to instill fear.

• Depression Mental Health
• Posted By

COPING WITH WINTER DEPRESSION/SAD: EXPLORING AYURVEDA AND AROMATHERAPY

Many people experience temporary mood changes with the seasons. Some feel “down” during shorter fall and winter days, but improve in spring with longer daylight hours. These changes can be a part of seasonal affective disorder (SAD). SAD symptoms typically start in late fall or early winter and subside in spring and summer. Others may experience depressive symptoms in spring and summer, known as summer-pattern SAD, which is less common.

What are the Signs and Symptoms of Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (SAD) is a type of depression tied to the seasons. It lasts around 4-5 months each year and shares symptoms with depression, but also has seasonal-specific indicators for winter-pattern and summer-pattern SAD. Note that not everyone with SAD experiences all the symptoms mentioned below. For a better understanding of depression signs and symptoms, refer to this informative resource.

Symptoms of depression may include:

• Persistent feelings of sadness, anxiety, or emptiness for at least 2 weeks.
• Feelings of hopelessness or pessimism.
• Irritability, frustration, or restlessness.
• Guilt, worthlessness, or helplessness.
• Loss of interest or pleasure in activities.
• Decreased energy, fatigue, or feeling slowed down.
• Difficulty concentrating, remembering, or making decisions.
• Changes in sleep patterns, appetite, weight, or unplanned weight fluctuations.
• Unexplained physical aches or pains, headaches, cramps, or digestive issues.
• Thoughts of death, suicide, or suicide attempts.
• Excessive sleeping (hypersomnia).
• Increased food consumption, particularly with a craving for carbohydrates and weight gain.
• Social withdrawal and a desire to avoid social interactions.

Differentiate between winter-pattern SAD and the transient “holiday blues,” which are related to seasonal stressors. SAD is specifically linked to changes in daylight hours rather than calendar events, so the stress associated with holidays or predictable seasonal changes is not the same as SAD.

How Common is SAD?

How is SAD Diagnosed?

If you or someone you know shows symptoms of SAD, consult a healthcare provider or mental health specialist. They may ask you to complete a questionnaire to assess if your symptoms meet the following criteria for SAD:

• Experience symptoms of depression or specific symptoms of winter- or summer-pattern SAD listed above.
• Depressive episodes occur during specific seasons (winter or summer) for at least 2 consecutive years. Not all individuals with SAD have symptoms every year.
• Depressive episodes during the specific season are more frequent than episodes experienced at other times of the year.

Who Develops SAD?

It is estimated that 11 million Americans experience SAD, although many may not know they have this common disorder. 

SAD occurs much more often in women than in men. Winter-pattern SAD also occurs more often than summer-pattern SAD. Therefore, SAD is more common in people living farther north, where there are shorter daylight hours in the winter. For example, people in Alaska or New England are more likely to develop SAD than people in Texas or Florida.

SAD is more common in people with depression or bipolar disorder, especially bipolar II disorder, which involves repeated depressive episodes and hypomanic episodes (less severe than the typical manic episodes of bipolar I disorder). Additionally, people with SAD tend to have other mental disorders, such as attention-deficit/hyperactivity disorder, eating disorder, anxiety disorder, or panic disorder. Learn more about these disorders.

SAD sometimes runs in families and may be more common in people who have relatives with other mental illnesses, such as depression or schizophrenia.

What Causes SAD?

What is Ayurveda’s Understanding of SAD?

According to Ayurveda, mental illness is believed to arise from a complex interaction between the dosha (biological qualities) and the gunas (psychological qualities). Imbalances in the three doshas manifest as various cognitive and somatic symptoms. Vata is associated with anxiety and hyperactivity, Kapha is linked to passivity and lethargy, and pitta is connected to intense emotions like anger. Though some studies have shown that depression is associated with two of the three dosha: Kapha and Vata. 

Kapha unmada (depression) was believed to stem from external factors like tension, bereavement, loss, or an improper diet. On the other hand, Vata-induced depression, known as viṣadam, is considered milder than kapha unmada and is often associated with rumination and worries. According to research, viṣadam can be addressed through Ayurvedic medication and counseling, while Kapha unmada requires additional measures like purgatory and purifying procedures. These procedures include internal (snēhapana) and external (abhyaṅga) body oiling, sweating (svēdana), therapeutic vomiting (vamana), and nasal treatment (nasya).

UMA ABSOLUTE ESSENTIAL SELF MASSAGE OIL $54

SHOP NOW

Does Aromatherapy Help Cope with SAD?

Aromatherapy, using essential oils such as lavender, bergamot, and citrus oils, is renowned for its mood-boosting properties. Inhaling these oils through diffusion, direct inhalation, or roll-on application can positively impact your mood, alleviating feelings of sadness and depression.

For individuals experiencing SAD, aromatherapy with essential oils like lavender, chamomile, and frankincense can have calming and stress-reducing effects. They help alleviate anxiety and stress commonly associated with SAD, promoting a sense of tranquility and mental well-being.

To combat lethargy and improve mental clarity, peppermint, rosemary, and eucalyptus essential oils can provide an invigorating energy boost. Incorporating these oils into your routine may help counteract the challenges of concentration often experienced with SAD.

SAD can disrupt sleep patterns, but aromatherapy with essential oils like lavender, cedarwood, and valerian are known for their sleep-inducing properties. Utilizing these oils may enhance the quality of sleep for individuals with SAD.

To effectively utilize aromatherapy for SAD:

• Diffuse oils in your home, especially in the morning, to create a positive atmosphere at the start of your day.
• Burn a lavender oil-infused candle to bring pure bliss to those gloomy days.
• Apply essential oil blends using a roll-on application to your pulse points and/or the soles of your feet.
• Incorporate oils into a warm bath to promote relaxation.

By incorporating these aromatherapy techniques, you can optimize the benefits of essential oils for managing SAD and promoting overall well-being.

UMA PURE BLISS WELLNESS CANDLE $68

SHOP NOW

*Finding Help for Mental Illnesses: Resources and Support

Learn about ways to get help and find a healthcare provider or access treatment. 

If you or someone you know is struggling or having thoughts of suicide, call or text the 988 Suicide and Crisis Lifeline at 988 or chat at 988lifeline.org. In life-threatening situations, call 911.

The Substance Abuse and Mental Health Services Administration has an online treatment locator to help you find mental health services in your area.

• Anxiety & Stress Ayurveda Depression Mental Health
• Posted By

HOW AYURVEDIC SELF-CARE PRACTICES CAN HELP RELIEVE ANXIETY

Anxiety is a condition that causes one to feel worried, tense and stressed, emotions that are often also accompanied by physical symptoms like dizziness, shaking and difficulty breathing. It’s a state that we all experience at some point in our lives, and that some people experience with more frequency and regularity than others—which isn’t to say that anxiety is at all a shameful condition; rather, it’s a condition that can be treated and alleviated with self-compassion and care.

In Ayurvedic tradition, it is believed that anxiety results from aggravated Prana-Vata, which is a subsidiary of the Vata dosha that, when imbalanced, can lead one to become anxious or depressed. In addition to impacting our emotions, this imbalance also impacts the nervous system; Ayurvedic treatment of anxiety is informed by a holistic approach that takes into account anxiety’s impact on our minds and bodies. 

There are a number of essential changes one can make to their daily habits to make a long-lasting positive impact on anxiety and overall health, including diet changes, regular exercise and meditation. Here, we go over how an Ayurveda-informed approach to anxiety can help you alleviate anxiety holistically—through diet, exercise and transformative self-care rituals. 

DIET: Eat Vata-balancing Foods

To remedy the Prana-Vata imbalance that causes anxiety, you should try to eat foods that balance Vata. Since Vata is characteristically light, dry and cool, you’ll want to eat foods that are warm, moist and soft. In terms of taste, Vata can be balanced by foods that are sweet, sour and salty. Some Vata-pacifying foods include avocado, bananas, berries, broccoli, brussels sprouts, cabbage, mushrooms, coconut, cooked vegetables (over raw ones), zucchini, rice, oats and wheat. Avoid dry, astringent foods, which aggravate Vata. For more information on a vata-balancing diet, and on how to eat for your dosha more broadly, check out our blog post here. 

EXERCISE: Try Out A Soothing Yoga Routine

Yoga is a practice that has immense benefits not only for our physical health, but also our mental and emotional well-being. When approached mindfully, yoga can have a powerful Vata-balancing effect and provide potent relief for anxiety. Some poses we recommend specifically for anxiety include cobra, shoulder stand, half bow and backward bends. To further learn how to tailor your yoga practice to your dosha, you can check out our blog post on the topic here.

SELF-CARE: Spend An Evening With A Self-massage

Self-massage is an extremely powerful and transformative Ayurvedic self-care practice that involves massaging essential oils into the skin. It’s an intimate practice that requires you to check in with your body and take time to unwind and care for your physical and emotional needs. You can customize your self-massage experience to your specific goals—such as pain relief, stress and anxiety relief, a boosted complexion or luscious hair—by tailoring the types of oils you use. 

For those looking to use self-massage to relieve anxiety, research backs up Ayurvedic wisdom on the healing power of massages, demonstrating how they alleviate both physiological and physical signs of stress. Ayurvedic botanicals such as chamomile, lavender and jasmine are revered for their ability to relieve stress and anxiety, boost mood and promote overall tranquility. Our UMA Pure Calm Wellness Body Oil harnesses the soothing capacities of these ingredients in a formula designed to alleviate tension and produce deep feelings of calm and wellbeing. In addition, our UMA Absolute Essential Self-Massage Oil offers an all-around effective self-care remedy that not only promotes mental tranquility but also detoxifies and hydrates.

UMA PURE CALM WELLNESS BODY OIL $90

SHOP NOW

UMA ABSOLUTE ESSENTIAL SELF MASSAGE OIL $54

SHOP NOW

SELF-CARE: Transform Your Space With A Wellness Candle

In Ayurveda, maintaining one’s health and wellbeing requires ongoing harmony between mind, body, spirit and environment. Our external world has a significant impact on our internal states. While there are many circumstances in which it’s impossible to change our environment, we can assert control in our own private spaces, ensuring that they radiate positive and uplifting energy. Wellness candles are an excellent way to instantly boost the mood of any space. If you’re feeling anxious or exhausted at the end of a long and stressful day, try lighting a candle, putting on your favorite music and letting yourself soak in the beauty and tranquility of the environment. This simple practice can impact your internal state in profound ways. For those looking to promote calm and tranquility, we recommend our UMA Pure Calm Wellness Candle and UMA Pure Love Wellness Candle, which both harness calming and anxiety-relieving botanicals to promote instant relaxation and relief.

UMA PURE CALM WELLNESS CANDLE $68

SHOP NOW

UMA PURE LOVE WELLNESS CANDLE $68

SHOP NOW

SELF-CARE: Center In The Mornings With A Dry Brush

Another profoundly simple, yet effective practice for relieving tension and anxiety is dry brushing. Dry brushing, or garshana, is an Ayurvedic practice that involves running a dry brush against the skin for a few minutes every day. The benefits of dry brushing not only include lymphatic drainage, boosted circulation and exfoliation—it also energizes and renews, bringing one feelings of groundedness and a connection with the self that often gets lost during bouts of anxiety or depression. Especially when practiced in the morning, dry brushing can give you the energy and motivation you need to get out of bed and start your day with an uplifted and confident spirit.

UMA LYMPHATIC DETOX DRY BRUSH $72

SHOP NOW

• Ayurveda Ayurvedic Remedies Depression Mental Health
• Posted By

THE AYURVEDIC WAY TO HEALING SADNESS AND UPLIFTING MOOD

As we discussed in our articles on managing anxiety with Ayurveda and improving energy, within Ayurveda, all matter is believed to be made up of five elements – Earth, Fire, Water, Air, and Ether. They manifest in the human body as three basic principles: Vata (Ether and Air), Pitta (Fire and Water) and Kapha (Earth and Water). It follows that physical or mental afflictions – including sadness, depression and mood swings – are created from an imbalance in these principles.

While depression is typically attributed to a Kapha imbalance, Pitta and Vata based depression can occur, too. Kapha depression is often characterized by a lack of energy, while Pitta manifests as agitation, and Vata as anxiety. Pitta depression is often linked to self-destructive behavior, and requires close management.

One effective approach that can benefit individuals dealing with depression and anxiety, regardless of their dosha type, is mindfulness for mental health. Despite these subtleties, here are some broadly relevant practices you can implement to combat depression and anxiety, regardless of principle type:

LIFESTYLE

Routine: 

Create a sense of routine by waking up early and exposing yourself to bright sunlight first thing in the morning (a sense of routine is especially important for keeping vata in balance. However, vata types should try to sleep in a little longer than kapha or pitta types). Aim to eat meals at the same time each day, and make sure your surroundings are tidy and serene, as cleanliness is a powerful tool to manage depressive feelings. For other simple practices that will help in establishing a routine, Ayurveda recommends morning exercise (especially sun salutations), breakfast before eight, lunch before noon and dinner before sundown. Additional lifestyle additions to create balance in the elements are: drinking warm water in the morning, cleaning the tongue, and oil massages prior to the morning shower.

UMA PURE DETOX OIL PULLING TREATMENT $36

SHOP NOW

Rest:

 Deep rest is fundamental to mental recovery and hormone regulation. Try going to bed before 10-11 p.m. (recommended snooze time varies by dosha – vata types should go to bed the earliest), and avoid sleeping on your belly. Abhyanga (oil massages) and Shirodhara (pouring herbal oil on the forehead) are two Ayurvedic practices that will also promote restful sleep.

UMA ABSOLUTE ESSENTIAL SELF MASSAGE OIL $54

SHOP NOW

Exercise and Yoga:

Brisk walks and a regular yoga practice are very helpful with managing all types of depression. These and other forms of non-competitive exercise that are focused on repetitive movement can have a stabilizing effect on the mind and help to reduce stress levels. So if you’re looking for ways on how to manage stress, consider incorporating these types of exercise into your routine.

Yoga for mental health:

Recommends incorporating poses such as the Plough, Palm Tree, Lotus, Cobra, Yoga Mudra and Corpse for those suffering from depression. Half Bow and Shoulder Stand should be incorporated by those suffering from an excess of pitta, which can be characterized by feelings of anger or hatred. Backward bends can also be helpful in promoting restful sleep. Consider practicing Pranayama, as well. For Pitta types, use left nostril breathing (i.e. inhale through the left nostril, and exhale through the right). Kapha types should use right nostril breathing, and Vata types should alternate between the two.

DIET

Foods to Avoid:

 In general, when considering what to eat in depression, overeating – or even eating to full capacity – should be avoided. While specific foods relate to managing specific types of depression, oily, spicy and pungent foods should be avoided across the board. Make sure to integrate fresh fruits and vegetables into every meal, as well.

Hydration:

 A glass of raw, warm milk with ginger before bedtime nourishes the mind and relaxes the body – but be cautious when drinking raw milk, and ensure it is bacteria free and safe! Avoid ice water, and store water in a copper vessel to aid liver and spleen function, which are believed to regulate the body’s natural toxin elimination functions. Limit coffee and tea intake – and avoid alcohol entirely!

Eat Seasonally:

Adjust your diet according to the time of year, including various home remedies for depression, by consuming cooling foods like goat’s milk, beans, carrots, broccoli, cucumbers, spinach, bananas, and melons after summer has ended. Increase fat and protein intake prior to winter, to help the mind combat the depressive feelings associated with changing seasons.

NATURAL REMEDIES 

Herbal Treatments: 

Withania Somnifera and Bacopa Monnieri are widely used in Ayurveda to relax the mind and manage mood. They can be used topically in oil form, or with food. Recommended dosages vary from 300-600 mg, and are typically taken with clarified butter, per Ayurvedic tradition. As always, make sure to verify source purity before consuming! Nardostachys Jatamnsi and Commiphora Mukul can also help promote positivity when used with controlled herbal fumigation. Finally, turmeric can be taken with food or in milk to help manage the depressive feelings associated with seasonal changes.

UMA DEEP DE-STRESS HERBAL SUPPLEMENT $30

SHOP NOW

Essential Oil:

Essential oils of Rose, Ylang Ylang, Cedarwood, Marjoram and Calamus have excellent therapeutic properties that address sadness, lethargy, and other moods associated with depression. Uma Oils’ Pure Bliss Wellness Oil combines potent essential oils in centuries-old, highly efficacious formulations to promote positivity. Uma’s Pure Rest Wellness Oil uses generous amounts of Bacopa Monnieri and Calamus to promote rest and mental rejuvenation.

Although depression can feel debilitating, the first step toward its management is its recognition. These Ayurvedic solutions are easy-to-integrate, and can be effective tools to promote positive well-being, and help you manage your feelings of sadness. Most importantly – remember that you’re not alone, and that you’re stronger than an emotional imbalance – feelings of anxiety and depression can be overcome!

This content is not intended to diagnose, treat or prevent any disease, or affect the structure or function of the body.  The information herein does not constitute medical advice.  Anyone suffering from a medical condition should consult with a physician.  User reviews do not constitute a guarantee that you will achieve the same results — what works for one may not work for another.

UMA PURE REST WELLNESS OIL $85

SHOP NOW