Feeling overwhelmed? Therapist breaks down simple practices to help you find emotional balance
In today's fast-paced world, emotional balance often feels elusive. Between professional demands, personal responsibilities and a digital culture that rarely pauses, many individuals find themselves emotionally reactive rather than responsive. Yet, the path to equilibrium may lie not in dramatic changes but in simple, consistent and mindful practices. (Also read: Doctor shares what to eat for mental health and what to avoid: 'Eating processed foods can worsen your mental health' )
Esha Bhardwaj, Emotional Wellness Coach and NLP (Neuro-Linguistic Programming) Therapist shared with HT Lifestyle, 'I have witnessed the profound impact of gentle awareness techniques in restoring emotional clarity. Emotional balance is not about eliminating emotions, it's about learning to navigate them with presence, precision and compassion.'
Esha further shared some simple techniques to find emotional balance:
One of the most accessible yet transformative tools is breathwork. Taking one conscious minute to slow the breathing, place a hand on the chest, and say silently, "I am here, I am safe," can calm the nervous system and gently rewire the stress response. When repeated regularly, this practice becomes an internal anchor.
How we speak to ourselves influences how we feel. Instead of saying, "I'm anxious," shifting to "I'm experiencing a moment of anxiety" helps separate identity from emotion. NLP teaches that language patterns shape thought patterns, and this small reframe promotes resilience and emotional regulation.
Standing in front of a mirror each morning and affirming, "I choose to support myself today," may seem simple, but it imprints a message of self-trust in the subconscious mind. When repeated with consistency, this becomes a gentle reminder that self-care begins from within.
Set an hourly or mid-day reminder to pause and ask: "What am I feeling right now, and what might I need?" This creates space between stimulus and response, transforming impulsive reactions into conscious choices.
"Mindful moments don't require perfect silence or extended retreats. They thrive in the everyday, in how we breathe through discomfort, reframe our thoughts, and reconnect to ourselves. Emotional balance is cultivated, not commanded, and it begins with a simple, soulful presence," says Esha.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Hindustan Times
28 minutes ago
- Hindustan Times
Cardiologist shares top 10 benefits of plant-based milk: 'Lower in calories, definitely healthier choice for the planet'
There are many types of plant-based milks available, such as almond milk, soy milk, oat milk, and coconut milk, offering a range of flavours and textures. According to Harvard TH Chan School of Public Health, plant-based milks have benefits for the heart and the planet. Dr Alok Chopra, a cardiologist, weighed in on the benefits of various plant-based milks in an Instagram post he shared on November 27, 2024. Also read | Plant-based milk or cow's milk: Which is healthier and why? Study reveals surprising results Oat milk is a plant-based milk alternative made by soaking oats in water and blending them with water. (Freepik) According to Dr Chopra, many plant-based milks are fortified with essential nutrients. He also highlighted how plant-based milks generally have a lower environmental impact than dairy milk, requiring less water and land to produce. In his caption, he wrote, 'Plant based milk is definitely a healthier choice for the planet and for you! Packed with nutrients, easy to digest, and full of so many positives.' Dr Chopra went on to list the 'benefits of plant-based milk': 1. High in fibre 2. Rich in nutrients 3. Lower in calories 4. Eco-friendly 5. Lactose free 6. Good for heart health 7. Anti-inflammatory properties 8. No hormones or antibiotics 9. Allergen-specific choices 10. Digestive benefits Is plant-based milk good for you? In a March 2025 interview with HT Lifestyle, Dr Zeeshan Ali, PhD, nutrition expert and research program specialist at the Physicians Committee for Responsible Medicine (PCRM), said, 'The science is clear: Plant-based milk alternatives offer significant advantages for human health. As a nutrition researcher studying the effects of dietary choices, I've observed how these alternatives provide essential nutrients while avoiding the health concerns associated with dairy consumption.' According to him, plant-based milks offer unique health benefits: ⦿ Soy milk provides protein comparable to dairy milk and contains beneficial isoflavones that support heart health. ⦿ Hemp milk delivers essential omega-3 fatty acids, crucial for brain function. ⦿ Oat milk supplies dietary fiber and complex carbohydrates that help maintain stable blood sugar. ⦿ Almond and walnut milks contribute healthy fats and vitamin E, supporting immune function. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
13 hours ago
- Hindustan Times
Well-rounded diet for older adults: 5 nutrients that improve muscle strength, gut balance and overall health
Older adults may require a well-rounded diet that covers all the nutritional requirements of old age. As the body undergoes natural changes due to ageing, like muscle loss, slower metabolism, and reduced bone density, it becomes crucial to prioritise foods that support health in a holistic manner, taking care of all the key functions of health, from cognition to metabolism. Older adults require well-rounded nutrition to stay healthy.(Shutterstock) Khushboo Jain Tibrewala, SME & Advisor - Nutrition, Meru Life, shared with HT Lifestyle the vital nutrients required to help older adults stay healthy, targeting all the essential pillars of ageing, from bone health, gut balance, to cognitive health and muscle strength. She said, 'For most active seniors, the focus shouldn't be on restriction, but on nourishment that supports strength, cognition, and metabolic health. A well-balanced Indian diet, when thoughtfully planned, can help maintain energy, mobility, and clarity for years to come.' Khushboo shared a guide, listing out the important nutrients and their food sources that can help older adults maintain strength, mobility, and overall well-being: 1. Prioritise protein at every meal With age, muscle loss happens. Including two protein sources per meal, dal with curd, eggs with vegetables, or a paneer salad, helps support strength, blood sugar control, and immune function. 2. Support bone and joint health Calcium and Vitamin D are important, but so are magnesium and Vitamin K2. These nutrients help bones stay strong and reduce the risk of stiffness or injury. Add Ragi, Til, leafy greens, fermented foods, and natural fats like Ghee and Mustard oil to your diet. Leafy greens should be added to the diet to support bone and joint health.(Shutterstock) 3. Gut-healthy foods A diverse gut microbiome supports digestion, immunity, and even mood. Simple meals with cooked vegetables, lightly spiced dals, curd, seasonal fruits, and the occasional kanji or pickle can go a long way in keeping digestion smooth. 4. Protect cognitive health with brain-friendly foods Fatigue, forgetfulness, and brain fog are not just part of ageing; they're often signs of poor blood sugar control or missing nutrients. Add good fats (nuts, seeds), colourful vegetables, turmeric, and herbs like curry leaves or brahmi to meals. Stay hydrated and avoid long gaps between meals. 5. Support metabolic health with fibre-rich foods Even active seniors may have early insulin resistance. Regular, balanced meals, good-quality fibre, and moving after meals can help maintain metabolic stability. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
13 hours ago
- Hindustan Times
World Music Day 2025: Know how sound frequencies help regulate emotions and lift your mood
World Music Day: On June 21, World Music Day is observed, a celebration of the universal language that connects us all. Music is a big part of our everyday lives, whether it's humming along on your commute to that catchy tune stuck in your head for days, a pep talk with your favourite upbeat playlist before a big day, or just vibing to lo-fi beats while working. The day feels incomplete without music. But other than the obvious entertainment, it is also a source of grounding, emotional release, and even healing. Music improves your mood. (Shutterstock) In an interview with HT Lifestyle, Prakriti Poddar, global head of mental health and wellbeing for Roundglass Living, a holistic wellbeing app, unpacked the nuanced relationship between sound frequencies and mood regulation. She also highlighted how India identified the power of music through classical tunes, even before the contemporary advancements of neuroscience, which later led to a deeper understanding of how sound frequencies impact the brain. Prakriti explained,'Neuroscience explains how sound frequencies regulate stress, calm the nervous system, and support healing. But this is not new wisdom. In India's yogic lineage, practices like Nada Yoga and Raga Chikitsa used sound as a pathway to balance, awareness, and wellbeing, centuries before labs validated what ancient sages intuitively understood. Music supports healing as it reduces cortisol, activates the parasympathetic nervous system, improves emotional regulation, and supports better sleep, focus, and healing. Solfeggio frequencies, brain wave entrainment, mantra resonance, raga structures, and isochronic tones, all designed to support mental clarity, emotional healing, and energy balance. Music helps to bring about emotional intelligence, too." To decode the fundamentals of this music-mind relationship better, Prakriti shared a detailed guide with us that outlined how different frequencies influence our emotional states, how easily sound can support mood transitions, and, lastly, how music fosters connection not just within ourselves but also with others. Here's the complete guide: Different sound frequencies and how they impact wellness Certain sound frequencies help you calm down.(Shutterstock) 432 hertz (Hz) has a calming effect and is often used for deep rest and parasympathetic activation. has a calming effect and is often used for deep rest and parasympathetic activation. 528 Hz , known as the 'Love Frequency,' is associated with DNA repair and self-healing. , known as the 'Love Frequency,' is associated with DNA repair and self-healing. 396 Hz supports emotional grounding and release. supports emotional grounding and release. 639 Hz promotes heart coherence and social connection. promotes heart coherence and social connection. 741 Hz sharpens mental clarity and problem-solving. sharpens mental clarity and problem-solving. Delta (0.5–4 Hz) waves promote deep sleep, while gamma (30–100 Hz) supports peak cognitive states. waves promote deep sleep, while gamma (30–100 Hz) supports peak cognitive states. Indian ragas like Bhairavi (for grief and emotional release) or Durga (for joy and strength) have long been used to evoke certain emotional states. Regulating your emotions with music From overwhelm to calm: 432 Hz ambient pads with alpha waves soothe the nervous system and invite stillness. 432 Hz ambient pads with alpha waves soothe the nervous system and invite stillness. From fatigue to flow: Rhythmic grooves at 10 Hz beta frequencies energise focus and motivation. Rhythmic grooves at 10 Hz beta frequencies energise focus and motivation. From grief to release: Bhairavi raga, paired with delta wave entrainment and vocal drone, offers emotional space and ease. Bhairavi raga, paired with delta wave entrainment and vocal drone, offers emotional space and ease. To focus at work: Isochronic tones mimic beta waves (13–30 Hz) that support alertness and sustained attention. Isochronic tones mimic beta waves (13–30 Hz) that support alertness and sustained attention. To sleep better: Delta waves (0.5–4 Hz), paired with white or pink noise, guide the body into deep, restorative sleep. Delta waves (0.5–4 Hz), paired with white or pink noise, guide the body into deep, restorative sleep. To lift your mood: Nature sounds and slow instrumental music help reduce tension and increase positive emotions. Nature sounds and slow instrumental music help reduce tension and increase positive emotions. To drop into stillness: Chanting and humming activate the vagus nerve and shift the brain into relaxed alpha states. Chanting and humming activate the vagus nerve and shift the brain into relaxed alpha states. To feel connected: Music made or shared with others creates joyful resonance, enhancing trust and emotional bonds. Music helps in social bonding Music is great for social bonding.(Shutterstock) Group music activities like singing kirtans, sharing a playlist, jamming at a karaoke session, or attending a live performance lead to emotional resonance within the group members that transcends language. This shared rhythm activates oxytocin, deepens trust, and cultivates belonging. In India's Bhakti traditions, the communal experience of music was just as healing as the sound itself. It was never just about listening; it was about belonging. ALSO READ: World Music Day | The South Asian artistes redefining visual identities through heritage and sound Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
