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Why is Mandala art helpful for mental health? Research Evidence

I recently started doing mandala art painting and I'm aware that it has a lot of therapeutic benefits for our mental health and I would like to share with research evidence.

Recent research highlights several psychological benefits of mandala painting:

1. Anxiety and Stress Reduction: A study published in the Art Therapy: Journal of the American Art Therapy Association found that colouring mandalas significantly reduced anxiety levels in participants compared to colouring other designs or free-form colouring  .

 Another study reported that mandala colouring led to greater reductions in stress than free-form colouring or colouring plaid designs, indicating the specific benefits of the structured and symmetrical nature of mandalas .

2. Mindfulness and Flow: Mandala painting is often linked with increased mindfulness and flow states. A study involving augmented reality (AR) mandala colouring activities indicated that while short-term sessions might not significantly improve mindfulness, they do enhance flow, which is a state of deep absorption and focus that can improve mental well-being.

Mandala painting encourages mindfulness by requiring focused attention and present-moment awareness. This can help reduce ruminative thoughts and improve concentration .

3. Altering States of Consciousness: Creating mandalas can lead to an altered state of consciousness, characterized by changes in time perception, increased positive feelings, and a sense of self-agency. This meditative practice helps individuals achieve deeper self-knowledge and psychological integration.

4. Therapeutic Benefits in Educational Settings: Mandala art therapy has been effectively used to address depression, anxiety, and stress among university students, enhancing their resilience during the transitional phase from adolescence to adulthood. The therapy sessions help in reducing negative emotional states and improving overall psychological well-being.

5. Therapeutic Use in Clinical Settings: In clinical settings, mandala painting has been used as a therapeutic intervention for individuals with various psychological conditions, including PTSD, depression, and anxiety disorders. It has been found to provide a non-verbal outlet for expression and emotional processing .

6. Neuropsychological Effects: Studies utilizing neuroimaging techniques have observed changes in brain activity associated with relaxation and emotional regulation when participants engage in mandala coloring, suggesting a neurobiological basis for its calming effects .

Overall, mandala painting is a valuable tool for promoting mental health, offering a simple yet effective way to alleviate anxiety, enhance mindfulness, and support emotional resilience. These findings highlight its potential as a valuable tool in both therapeutic settings and self-care routines.

"Start your self care routine with mandala art"

Thank you for reading

Disha Arunagiri

Counselling Psychologist

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ADHD awareness month

Read about ADHD : diagnosis, types and treatment

Why is adhd a superpower?

Links are given below

Thank you for reading

[mindorabydisha]

Why are mental health issues seen as a sign of weakness ❌?

Truth: Mental health issues are not a sign of weakness ✅

I often hear people saying mental health issues are my weakness , character flaws and it's because of me when actually it's not.

What do you think?

Let's understand why it is so?

The perception of mental health issues as a sign of weakness is often rooted in several factors:

1. Stigma and Misunderstanding: Historically, there has been a lack of understanding about mental health issues, leading to stigma. People might view mental health struggles as character flaws or moral failings rather than legitimate medical conditions.

2. Cultural Norms: In many cultures, there is an emphasis on stoicism and self-reliance. Admitting to mental health problems can be seen as not being able to "handle" one's problems, which conflicts with these cultural norms.

3. Lack of Education: Many people are not educated about the biological, psychological, and social factors that contribute to mental health conditions. This ignorance can lead to oversimplified and incorrect beliefs about mental illness.

4. Media Representation: Media often portrays people with mental health issues in a negative or sensationalized manner, reinforcing stereotypes and contributing to the perception that these issues are a sign of weakness.

5. Fear and Denial: Admitting to having a mental health issue can be frightening for many people. Labeling it as a weakness can be a defense mechanism to avoid confronting the problem or to avoid seeking help.

Promoting education, open conversations, and understanding about mental health can help change these perceptions and reduce the stigma associated with mental health issues.

Don't be harsh on yourself. It's ok not to be ok.

Thank you for reading

Disha Arunagiri

Counselling Psychologist

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[mindorabydisha]

ADHD is a superpower?

ADHD (Attention-Deficit/Hyperactivity Disorder) is often viewed negatively due to its association with challenges in focus, impulsivity, and hyperactivity. However, many people with ADHD see it as a superpower and a boon because it can come with unique strengths and advantages. Here are some reasons why ADHD can be considered a superpower:

1. Creativity and Out-of-the-Box Thinking

People with ADHD often think differently and more creatively. Their brains are wired to jump between ideas quickly, leading to fresh, innovative thoughts. Many successful artists, entrepreneurs, and creators attribute their creativity to ADHD.

2. Hyperfocus

While ADHD is associated with trouble concentrating, many individuals experience "hyperfocus," where they become intensely absorbed in activities they are passionate about. During hyperfocus, they can be incredibly productive, sometimes even outperforming others.

3. High Energy

The hyperactivity associated with ADHD can be channeled into energy, drive, and enthusiasm. People with ADHD can bring vibrancy and excitement to their work and personal lives, making them dynamic and engaging individuals.

4. Risk-Taking and Entrepreneurial Spirit

People with ADHD often take risks and are willing to step outside their comfort zones. This can lead to entrepreneurial ventures or creative problem-solving that others might shy away from. Many successful entrepreneurs, like Richard Branson, credit their ADHD for their bold, risk-taking approaches.

5. Strong Intuition

Due to their impulsive nature, people with ADHD often rely on their gut feelings or intuition, which can lead to quick, adaptive decisions. This can be particularly helpful in fast-paced environments where quick thinking is crucial.

6. Passion-Driven and Multitasking Abilities

People with ADHD often juggle multiple projects at once and thrive when involved in various tasks. They find it difficult to maintain sustained attention in one specific task due to their brain’s inclination towards seeking stimulation and novelty. This tendency makes them multi-taskers because they find it difficult to stay focused on a single activity for extended periods. They tend to follow their passions with intense enthusiasm, bringing energy and passion to what they care about. Their ability to multitask effectively becomes a valuable asset in dynamic environments that require flexibility and quick decision-making.

7. Resilience

Many individuals with ADHD develop resilience over time due to having to overcome challenges. Nowadays, episodes of depression are increasingly common varying in intensity from mild to severe. People with ADHD focus on the present; they neither dwell on the past nor worry about the future. This adaptability and ability to recover from setbacks make them resourceful and persistent.

8. Unique Perspectives

ADHD brains process information differently, which allows individuals to see situations from perspectives that others may not consider. This unique lens can be valuable in problem-solving and innovation.

9. Curiosity and Interest in Learning

People with ADHD tend to have a deep interest in exploring new ideas, learning new things, and seeking novelty. This drive to understand the world can lead to continuous learning and growth.

In essence, while ADHD presents certain challenges, it can also bring powerful strengths that, when managed properly, lead to personal and professional success. The key is understanding how to harness these traits effectively and channel them into productive and fulfilling endeavors.

Thank you for reading

Disha Arunagiri

Counselling Psychologist

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[mindorabydisha]

Know your Psychologist

Difference between Clinical and Counselling Psychologist

Many people are unaware about mental health professionals and find it difficult to decide whom to consult so this will help you to understand the key differences between clinical and counselling psychologist.

Thank you

Disha Arunagiri

Counselling Psychologist

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SELF-CARE - HAVE YOU WONDERED WHY IS IT ESSENTIAL?

Remember "Self care is not selfish "

Disha Arunagiri

Counselling Psychologist

Hi everyone! Happy saraswati puja ✨

Read my blog about self care and enlighten yourself.

As a psychologist, I can affirm that self-care is critical to sustaining general health as well as mental and emotional well-being. Self-care is crucial for the following reasons:

1. Prevents Burnout: Emotional and physical burnout can result from constantly juggling obligations without making time for self-care. Self-care on a regular basis promotes stress management and energy maintenance, particularly for people in high-stress occupations or caregiving tasks.

2. Enhances Mental Health: Self-care practices such as mindfulness, relaxation techniques, and even hobbies can help lessen the symptoms of depression and anxiety. It provides a chance to detach, refuel, and enhance emotional control.

3. Promotes Emotional Resilience: Taking care of oneself improves emotional resilience, which makes overcoming obstacles simpler. It encourages self-compassion, which aids in coping with hardships or trying circumstances in a sensible manner.

4. Improves Productivity: Making self-care a priority allows your body and mind to recover, which improves attention and efficiency when working or completing everyday tasks. A healthy, well-rested mind is more imaginative and capable of problem-solving.

5. Strengthens Relationships: You can be more present and encouraging in your relationships when you attend to your own needs. By taking care of yourself, you can avoid emotional exhaustion and interact with people in a more positive way.

6. Promotes Physical Health: Engaging in physical activity, eating a healthy diet, and getting enough sleep are all important components of self-care that support physical well-being. A sound body promotes a sound mind, which strengthens general wellbeing.

7. Fosters Self-awareness: Taking care of yourself on a regular basis helps you to be aware of your needs, check in with yourself, and identify times when you're feeling overwhelmed. It increases emotional intelligence, which enables you to handle life's responsibilities in more healthful ways.

Psychology places a strong emphasis on self-care as a behavior that is necessary to maintain long-term mental health as well as a therapeutic technique. It's an essential investment in one's wellbeing rather than a luxury.

Thank you for reading

Disha Arunagiri

Counselling Psychologist

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✳️Happy world mental health day everyone ✳️

Mental health is health. Let’s prioritize it today and every day. 💚

[mindorabydisha]

In loving memory of a visionary leader and a true philanthropist. Ratan Tata’s legacy will forever inspire us to dream big, lead with integrity, and give back to society. May his soul rest in peace. 🕊️

[mindorabydisha]

Debunking of myths about Mental Health

Today, October 10th is an important day for all of us as it's considered as World Mental Health Day. On this occasion, I would like to create awareness as a psychologist about some myths about mental health to reduce the stigma and stereotypes around us. Even in workplace, mental health and its issues are not considered as a problem at all and still expects the affected person to work without understanding and zero compassion but would it be same if one is affected by any physical illness? The answer is NO right. 

                                - Deepika Padukone 

People talk about physical fitness, but mental health is equally important. I see people suffering, and their families feel a sense of shame about it, which doesn't help. One needs support and understanding.

Many people around us might understand our emotional turmoil and extend their support but if people fail to understand others, one will not open up their problems to anyone and hence shuts their self that leads to more struggles and sufferings in silence. Let's create a fostering community and be empathetic to our friends, families and spouse by lending our emotional support and being a good listener and if needed seek professional help.

One's perspective about mental health is different from physical health but both are equal and importance should be given to both. And priority of taking care of ourselves in terms of not only physical health but mental health as well. 

"SEEKING HELP IS NOT A SIGN OF WEAKNESS"

Enjoy reading and share your comments 

I'm offering free 30 minutes consultation for all ages on this occasion. DM me on Instagram

Myth 1: Mental health problems are rare.

Fact: Mental health issues are quite common. According to the World Health Organization (WHO), approximately 1 in 8 people globally live with a mental health disorder. Anxiety, depression, and other mental health conditions are prevalent in many societies but often go unrecognized. 

 Fact: Mental illnesses are medical conditions, not a reflection of one’s character or strength. They can affect anyone, regardless of their background.

 Myth 2: Mental illness is a sign of weakness.

Fact: Therapy can benefit anyone experiencing stress, emotional challenges, or wanting personal growth. You don't need to have a severe mental illness to seek help. Therapy can also help with life transitions, relationship issues, or self-improvement. 

Myth 3: Therapy is only for people with serious mental health issues.

Myth 4: You can “snap out” of a mental illness.

Fact: Mental health conditions often require treatment, just like physical illnesses. They can't simply be willed away.

 Myth 5: Children don't experience mental health issues.

 Fact: Not only adults, Children and adolescents can also experience mental health problems. Conditions like anxiety, depression, and ADHD can manifest early in life. Early intervention is critical to prevent long-term consequences. 

 Myth 6: Medications are the only solution for mental health issues.

 Fact: While medications can be effective for some, many people benefit from therapy, lifestyle changes, and support systems.

 Fact: Most individuals with mental health issues are not violent. In fact, they are more likely to be victims of violence than perpetrators.This myth is harmful and contributes to the stigma surrounding mental health.

 Myth 7: People with mental health conditions are violent.

 Fact: Open conversations about mental health can help reduce stigma, promote understanding, and encourage individuals to seek help.

 Myth 8: Talking about mental health makes it worse.

 Fact: Mental health issues can arise from a combination of biological, psychological, and environmental factors, not personal failures.

 Myth 9: Mental health problems are caused by personal failure.

 Fact: Many people recover from mental health conditions or learn to manage them effectively. Recovery is a journey and can vary for each individual.

 Myth 10: Once you have a mental health condition, you’ll have it forever.

Fact: Many people think mental health illness is an option or choice and think they will not get affected by it. Mental health issues affects everyone regardless of age, culture or professions. Mental health is not a choice and taking care of it is mandatory.

Myth 11: Mental health is not a choice.

Fact: Self-care is essential for maintaining mental health. Taking time to rest, engage in hobbies, or practice mindfulness can help reduce stress and improve emotional well-being, making it a key component of mental health management.

Myth 12 : Self-care is selfish or indulgent.

Myth 13 : Therapy is only for people who can't manage their problems.

Fact: Therapy is a tool for everyone. It helps people understand and cope with their emotions, manage stress, and build resilience. Many people use therapy to learn skills for improving their mental health and quality of life, even if they aren’t in crisis.

Fact: Recovery is possible with the right treatment and support. Many people with mental health conditions lead fulfilling lives through therapy, medication, self-care, and community support. Recovery is not always linear, but improvement is achievable.

Myth 14: You can’t recover from mental illness.

Myth 15 : People with mental health disorders can’t hold down jobs.

Fact: Many individuals with mental health conditions are successful in their careers. With appropriate treatment and accommodations, they can function effectively in the workplace and lead productive lives.

Myth 16 : Mental health issues are all in your head.

Understanding the truth behind these myths can help foster a more supportive and informed community. Encouraging open dialogue and education about mental health can contribute significantly to reducing stigma and promoting well-being.

Fact: Mental health disorders often have physical manifestations, like changes in brain chemistry and function. Just like any other medical condition, mental illnesses affect both the mind and the body.

Thank you for reading 

Disha Arunagiri 

Counselling Psychologist 

Follow me on Instagram for more content 

DM for free 30 minutes consultation 

Mindorabydisha - 

[mindorabydisha]

Everything about ADHD series - Part 1

ADHD: Diagnosis, Types, and Treatment

In this blog, a reader can understand about a condition called ADHD its diagnosis and treatment.

There are lot of labeling, mis diagnosis and misconceptions about ADHD therefore, it is necessary to educate ourselves to reduce stereotypes and stigma happening with children or adults with ADHD in this month as this month is considered as ADHD Awareness month.

ADHD: Diagnosis, Types, and Treatment

Attention Deficit/Hyperactivity Disorder (ADHD) is a common neurodevelopmental disorder typically diagnosed in childhood, though it often persists into adulthood. Children with ADHD commonly struggle with maintaining attention, controlling impulsive behaviors, and exhibiting excessive activity. This ongoing pattern of inattention and hyperactivity-impulsivity significantly impacts their daily functioning and development.

Diagnosis of ADHD

There is no single test to confirm ADHD, as its symptoms often overlap with other conditions such as sleep disorders, anxiety, depression, or learning disabilities. Healthcare providers use the guidelines outlined in the Diagnostic and Statistical Manual, Fifth Edition (DSM-5), to aid in diagnosis. According to the DSM-5, the following are key diagnostic criteria:

Inattention:

*Difficulty paying attention to details, often making careless mistakes.

*Struggles to maintain focus on tasks.

*Does not seem to listen when spoken to directly.

*Difficulty following through on instructions.

*Inability to complete tasks like schoolwork or chores.

*Easily distracted and sidetracked.

*Forgetfulness in daily activities.

*Avoids tasks requiring prolonged mental effort.

*Frequently loses necessary items (e.g., school supplies).

Hyperactivity and Impulsivity:

*Fidgeting, tapping, or squirming.

*Leaving seats in situations where sitting is expected.

*Restlessness or running around; in adults, this manifests as a sense of restlessness.

*Inability to engage in quiet activities.

*Excessive talking.

*Difficulty waiting their turn, often interrupting others.

A common feature of ADHD is executive dysfunction, which involves problems with cognitive tasks like focusing, memory, and emotional regulation. ADHD is diagnosed if six or more symptoms are present in children under 16, or five or more in adolescents and adults, and persist for at least six months in multiple settings (e.g., home and school). The symptoms must interfere with daily functioning.

Types of ADHD

ADHD is categorized into three types based on the predominant symptoms:

1. Combined Presentation: The most common form, where individuals display both hyperactive-impulsive behaviors and inattention.

2. Predominantly Inattentive Type: Individuals have trouble focusing and following instructions. This type is often underdiagnosed, particularly in girls, as they may not disrupt the classroom.

3. Predominantly Hyperactive-Impulsive Type: Marked by impulsivity and hyperactivity, this form is more commonly seen in boys, who tend to show externalizing behaviors.

Causes of ADHD

The precise cause of ADHD is unknown, but it is thought to involve both neurological and genetic factors.

Neurological Factors: ADHD has been linked to lower dopamine levels (a neurotransmitter that helps regulate mood and attention) and reduced grey matter volume, which affects speech, decision-making, and self-control.

Genetic and Birth-Related Factors: ADHD often runs in families. Other factors include maternal smoking or alcohol use during pregnancy, premature birth, low birth weight, and exposure to environmental toxins, such as lead.

Treatment Options

ADHD is commonly treated with a combination of medication and therapy.

Medications: Stimulants like methylphenidate and amphetamines are the most prescribed, as they increase dopamine and norepinephrine levels in the brain. Non-stimulants like atomoxetine may be prescribed if stimulants are ineffective or cause side effects.

Therapy: Behavioral therapy aims to reduce problem behaviors like inattention and impulsivity, improving relationships and school performance. Parent and teacher training in behavior management strategies is often included to support children in managing their symptoms in various environments.

Thank you reading

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Disha Arunagiri

Counselling Psychologist

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This October Month is ADHD Awareness month

Let's get to know all about ADHD.

ADHD is not a disability, it’s a different ability.

Understanding ADHD is the first step towards empathy and support.

Today at 6pm a post about ADHD will be posted.

Enjoy reading and share it.

Stay tuned for more content

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Disha Arunagiri

Counselling Psychologist

#ADHDAwarenessMonth #adhdawareness

#adhd #adhdsupport #adhdbrain

#adhdparenting #adhdparents #adhdlife #adhdmom #adhdstruggles #adhdexplained #adhdcommunity #adhddiagnosis #adhdtherapy #adhdmisconceptions #counselling #therapy #children #childpsychologist

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Disha Arunagiri

Counselling Psychologist

Understanding ADHD is the first step towards empathy and support.

Let's get to know all about ADHD as this October month is considered as ADHD Awareness month

Today (09/10/24) at 6pm a post about ADHD will be posted.

Enjoy reading and share it.

Follow me on Instagram

[mindorabydisha]

Rj Mitte has Cerebral Palsy? Understanding Cerebral Palsy: A Psychologist's perspective

- Disha Arunagiri

Counselling Psychologist

Yes, RJ Mitte has cerebral palsy

Mitte was diagnosed with cerebral palsy at age three. He wore casts for six months to straighten his feet and used crutches and leg braces for most of his childhood. Mitte has used his platform to advocate for representation of people with disabilities in the media and arts. He has also sought out acting roles that would educate people about his disability.

Understanding Cerebral Palsy: A Psychologist's perspective

This October 6th was considered as World Cerebral Palsy Day, we join hands globally to raise awareness about cerebral palsy.

Cerebral Palsy (CP) is a neurological disorder that affects movement, muscle tone, and posture. It is caused by damage that occurs to the immature brain as it develops, most often before birth. This condition affects individuals differently, with varying degrees of severity. Understanding cerebral palsy is crucial for fostering a more inclusive society where everyone can thrive.

What is Cerebral Palsy?

Cerebral palsy (cp) is a group of disorders that impact a person’s ability to move and maintain balance and posture. The term "cerebral" refers to the brain, and "palsy" refers to weakness or problems with using the muscles. It is the most common motor disability in childhood.

Causes of Cerebral Palsy

Cerebral palsy is often caused by abnormal brain development or damage to the developing brain. The damage can occur before, during, or shortly after birth. Some potential causes include:

1. Prenatal factors: Infections during pregnancy, maternal health issues, and genetic mutations.

2. Perinatal factors: Complications during labor and delivery, such as lack of oxygen to the brain.

3. Postnatal factors: Early childhood infections, brain injury, or events like strokes.

Types of Cerebral Palsy

Cerebral palsy is classified based on the type of movement disorder involved. The main types include:

1. Spastic Cerebral Palsy: The most common type, characterized by stiff muscles and awkward movements. It is further categorized based on which limbs are affected.

2. Dyskinetic Cerebral Palsy: Involves uncontrolled movements, which can be slow and writhing or rapid and jerky.

3. Ataxic Cerebral Palsy: Characterized by problems with balance and coordination.

4. Mixed Cerebral Palsy: Some individuals exhibit symptoms of more than one type of cerebral palsy.

Symptoms and Diagnosis

The symptoms of cerebral palsy vary greatly among individuals. Common signs include:

- Delays in reaching motor skill milestones, such as rolling over, sitting, or walking.

- Abnormal muscle tone, either too stiff or too floppy.

- Poor coordination and balance.

- Involuntary movements or tremors.

- Difficulty with fine motor skills, like writing or buttoning a shirt.

Diagnosing cerebral palsy involves a combination of medical history, physical exams, and various tests such as MRI or CT scans. Early diagnosis and intervention are crucial for managing the condition effectively.

Treatment and Management

While there is no cure for cerebral palsy, various treatments can help manage symptoms and improve quality of life. Treatment plans are tailored to individual needs and may include:

- Physical Therapy: To improve strength, flexibility, and mobility.

- Occupational Therapy: To assist with daily activities and enhance fine motor skills.

- Speech Therapy: To address communication challenges.

- Medications: To manage muscle spasticity and other symptoms.

- Surgery: In some cases, to correct physical abnormalities and improve function.

Despite these challenges, individuals with CP often lead fulfilling lives with the right support and resources.

As a psychologist, the focus is often on the mental and emotional well-being of individuals with CP, as well as their families. Understanding the psychological impact of CP is crucial in providing comprehensive support and fostering an inclusive society.

Psychological Impact on Individuals with CP

1. Emotional Well-being: Living with CP can sometimes lead to feelings of frustration, isolation, or anxiety, especially if there is a lack of understanding or support from society. It's important to acknowledge these emotions and provide spaces where individuals can express and manage their feelings.

2. Self-esteem and Identity: The visible nature of CP can affect self-esteem, particularly during formative years. Positive reinforcement, inclusive environments, and highlighting strengths and abilities are essential in building a strong sense of self.

3. Social Relationships: Forming and maintaining relationships can be challenging due to physical limitations or societal stigma. Encouraging social interactions and providing inclusive opportunities for engagement can help build meaningful connections.

Supporting Families of Individuals with CP

Families play a crucial role in the lives of individuals with CP. They often face their own set of challenges, including emotional stress, financial strain, and the need for continuous caregiving. Psychological support for families can include:

1. Counseling and Therapy: Professional guidance can help families navigate the emotional landscape of raising a child with CP, providing coping strategies and emotional support.

2. Support Groups: Connecting with other families in similar situations can provide a sense of community and shared understanding. These groups can be a source of practical advice and emotional solidarity.

3. Educational Resources:Providing families with information about CP, available therapies, and adaptive technologies can empower them to make informed decisions and advocate effectively for their loved ones.

Promoting Inclusion and Awareness

On World Cerebral Palsy Day, it’s vital to emphasize the importance of inclusion and awareness. Here are some steps we can take:

1. Education: Educate ourselves and others about CP to dispel myths and reduce stigma. Awareness campaigns and educational programs in schools and workplaces can promote understanding and acceptance.

2. Advocacy: Support policies and initiatives that promote accessibility and inclusion. Advocacy can lead to improved services, better accessibility, and greater recognition of the rights of individuals with CP.

3. Community Involvement: Encourage community activities that are inclusive of individuals with CP. Participation in sports, arts, and social events can provide a sense of belonging and achievement.

Cerebral palsy is just one aspect of a person’s identity. By understanding the psychological impact and providing comprehensive support, we can help individuals with CP lead empowered, fulfilling lives. On this World Cerebral Palsy Day, let’s commit to raising awareness, promoting inclusion, and supporting the mental and emotional well-being of those affected by CP. Together, we can build a world where everyone, regardless of their abilities, can thrive.

I hope this helps everyone to educated about Cerebral Palsy. Thank you for reading.

Disha Arunagiri

Counselling Psychologist

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