Wellness Minutes

Wellness Minutes

By Dr. Gitika Talwar, PhDHealth & FitnessMental Health
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Wellness Minutes episodes

  • Wellness by disrupting our overthinking brain
    Every living species has a super power - plants that absorb moisture even in the desert, animals that outrun other animals and humans have the capacity to think and problem-solve, we can think to the point of exhaustion. I recall a vacation where I spent the entire time thinking and planning my work schedule in my head! I wish I had practiced what I am discussing today: ways to get some distance from our thoughts and stop drowning in them. Spoiler alert: We may not be able to stop our mind from generating thoughts, but we can change how we respond to those thoughts. Tune-in to hear how!Additional Resources: https://www.tarabrach.com/https://jackkornfield.com/Mindfulness Daily -  a free program for a limited time! https://www.soundstrue.com/products/mindfulness-daily#5db32b65e502d

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    Thank you for listening,

    much metta,

    Dr G

    https://www.pranhwellness.com/

    6 min
  • Mindfulness meets comfort eating : Eat your cake and have it too
    I have realized there is a direct correlation between my stress and the number of chips/cake/cookies I eat in one go. In case you were wondering, I can eat 5 chips at once - like a sandwich - when I discuss USCIS. I think I feed that part of me that feels helpless and sad. But I realize I feel better only if I do both things - name my feelings and comfort myself. So today I thought I’d do this episode on comfort eating and mindfulness. I know I’m not the only comfort-eater out there!

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    Thank you for listening,

    much metta,

    Dr G

    https://www.pranhwellness.com/

    5 min
  • Wellness and Feelings: Why naming our feelings is good for us!
    "How does that make you feel?" is probably the most cliched question associated with therapists. I feel a little self-conscious whenever I ask people how they feel - so in today’s episode I’ll talk about why this is an important question that each one of us can ask ourselves.Movie recommendation: Inside Out! Website recommendation: https://do2learn.com/organizationtools/EmotionsColorWheel/colorwheel/EmotionsWheel13.html and And if you are in the mood to geek out, read the work of Dr. Paul Ekman and his team! 

    We'd love to hear from you, send us a text!

    Support the show



    Thank you for listening,

    much metta,

    Dr G

    https://www.pranhwellness.com/

    5 min
  • Wellness through Conversations: Idea for a secular prayer that the family Can do together
    When we run out of conversation with ourselves and others, is there a way to reconnect, especially with family members - here or overseas? What if there could be a talking ritual that could have health benefits and also keep us engaged with each other - especially when each day appears similar to the next one? I have an idea and I hope you will stick around to listen!Resources: "Help Thanks Wow", by Anne LamottSee: https://www.amazon.com/Help-Thanks-Wow-Essential-Prayers/dp/1594631298/ref=sr_1_2?crid=2KLI4UKNH1ZG9&dchild=1&keywords=help+thanks+wow+anne+lamott&qid=1605733698&sprefix=help+thanks+wo%2Caps%2C281&sr=8-2 "Awe Expands People’s Perception of Time and Enhances Well-Being", by Melanie Rudd, Kathleen D. Vohs, & Jennifer AakerSee: https://www.gsb.stanford.edu/faculty-research/publications/awe-expands-peoples-perception-time-enhances-well-being

    We'd love to hear from you, send us a text!

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    Thank you for listening,

    much metta,

    Dr G

    https://www.pranhwellness.com/

    6 min
  • Wellness & Self Compassion: Come take a self-compassionate break
    We’ve been juggling a lot lately- as parents- spouses- children of aging parents- friends- professionals and homemakers. Especially right now, during this pandemic. When we are overwhelmed, we can get very critical towards ourselves for not doing more, not doing enough. Today's episode is an invitation to replace your self critical language with compassionate language that you’d use for a friend. Research shows a positive direct relationship between self-compassion and personal growth, we find it easier to acknowledge and learn from our challenges when we are self-compassionate. So join me - on this self-compassion break. The script for this episode is based on the self compassion break developed by Dr. Kristen Neff, her website: self-compassion.org is a treasure trove of resources to help you practice self compassion. Hope you will check it out! 

    We'd love to hear from you, send us a text!

    Support the show



    Thank you for listening,

    much metta,

    Dr G

    https://www.pranhwellness.com/

    5 min
  • Wellness and Rest: Tips on how to get better sleep
    In our everyday lives we get more reminders to do more and not enough reminders to rest.  How do we get the rest our body craves, whether we realise it or not? This is an episode to get you thinking more about getting  more rest - everyday! For tips on sleep hygiene, check out:  https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/SleepHope you get the rest you need.  

    We'd love to hear from you, send us a text!

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    Thank you for listening,

    much metta,

    Dr G

    https://www.pranhwellness.com/

    6 min
  • Wellness by integrating more movement: Tips to make it possible!
    Though we may know the importance of exercise, there are many things that come in the way.  This episode gets you to think creatively about getting more exercise everyday!  Additional reading: Dr Kelly McGonigal's book , "The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage"

    We'd love to hear from you, send us a text!

    Support the show



    Thank you for listening,

    much metta,

    Dr G

    https://www.pranhwellness.com/

    5 min
  • Wellness : Our long term savings account
    Have you noticed how often we are reminded to plan for our future either by saving money, or getting our immigration paperwork in order or planning our next holiday? What if we brought the same amount of energy into our health? In this episode, I encourage you to think about your self-care like money you put into your savings account, only in this case - your savings account is your long-term wellness!

    We'd love to hear from you, send us a text!

    Support the show



    Thank you for listening,

    much metta,

    Dr G

    https://www.pranhwellness.com/

    5 min
  • Wellness and the role of Pleasure
    If you count the number of thoughts that go through your mind everyday, I wonder if you will be able to notice how many of those thoughts are either worries or attempts to solve a problem, imagining “what if” scenarios. Is it really possible to stop worrying given the amount of stress we experience in our lives? Let’s talk about some alternatives! Train the brain to scan for pleasure and create memories out of it!

    We'd love to hear from you, send us a text!

    Support the show



    Thank you for listening,

    much metta,

    Dr G

    https://www.pranhwellness.com/

    5 min
  • Using pleasure to go from surviving to thriving

    If you count the number of thoughts that go through your mind everyday, I wonder if you will be able to notice how many of those thoughts are either worries or attempts to solve a problem, imagining “what if” scenarios. Is it really possible to stop worrying given the amount of stress we experience in our lives? Let’s talk about some alternatives! Train the brain to scan for pleasure and create memories out of it! 

    6 min

About Wellness Minutes

From the publisher's feed

Looking for a short mental health podcast you can actually fit into your day? Wellness Minutes is designed for busy people who know stress, burnout, and overwhelm—but want quick, practical ways to…