Office of the Principal Scientific Adviser in partnership with

to the Government of India Armed Forces Medical College

Building Positive
Mental Health in
Nine Simple Steps
Effective habits for a healthy life
 Take simple Get Good Exercise Avoid

steps every Sleep Regularly Alcohol and Drugs

day to improve
mental health Practice Connect Reduce Screen Time

and enhance
Meditation Socially /Media Exposure

well-being
Learn New Eat Connect with
Skills Healthy Nature
Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 2

 1. Get Good Sleep • Sleep in a quiet, dark and well ventilated environment

Practice sleep hygiene to rest the mind • Keep a regular sleep schedule, and try to sleep and
and body every day. Insufficient sleep
wake up at the same time every day
creates a cycle of stress.
• Avoid alcohol and caffeine or other stimulants before
Begins worrying Sleep deprived
going to sleep
/stressing

• Exercise regulary, as physical activity promotes deep

and restful sleep

• Avoid watching TV, or using the phone immediately

Feels
Exhausted
inadequate before going to sleep

Sleep Duration ADULTS at least CHILDREN at least

Recommendations
Unable to manage
daily activities
(hours of sleep
every night)
7-8 hrs 10 hrs
How Sleep Deprivation Cycle Affects Individuals

Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 3

 2. Get Regular Exercise World Health Organization recommends at least:

150 mins of moderate-intensity

Lower mental Higher mental or 75 mins of vigorous intensity
health burden health burden aerobic physical activity
ADULTS
in a week.

60 mins of moderate-to
People who exercise
vigorous-intensity physical
regularly, experience
activity daily.
fewer mental health CHILDREN
issues than those
who do not.
3 days of physical activity a
week to enhance balance and
prevent falls for older adults with
poor mobility.
OLDER ADULTS

Exercise No Exercise
Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 4

 3. Avoid Alcohol and Drugs Avoid situations and people associated with cravings
Learn to say no! Don’t give in to peer pressure
Alcohol and drug abuse exacerbate mental health
issues, creating a negative cycle of dependence. Engage in social and creative activities
* Refer to this NIMHANS document on de-addiction for more details

Experiences
Mental Health
Issues

Increases Turns to
Alcohol/Drug Alcohol/Drug
Use Use

Temporarily escapes
but aggravates Mental
Health Issues

How Alcohol/Drug Abuse Cycle Affects Individuals

Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 5

 4. Practice Meditation You can visit the Centre for Yoga
(NICY) classes created to cope
Begin by sitting or lying down
in a comfortable position, close
during the COVID-19 Pandemic by
Yoga techniques—asanas (postures), pranayama NIMHANS: your eyes, breathe gently and
https://nimhansyoga.in/
(deep breathing) and dhyaan (meditation)— focus on your breath.
improve mental health. Meditate for at least 15
minutes every day, and combine it with some
asanas. And remember, it takes two months of
daily practice to change a behaviour into a habit!

Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 6

 5. Stay Socially Connected
Spend time with family and friends and volunteer for
causes you genuinely care about. Meaningful social
connections significantly improve mental health.

Social
Connection
Connection

• Be open to sharing and listening

Emotional Lower anxiety/
well-being depression • Be kind and empathetic to those around you
• Keep regular connection with close friends/family
• Connect on calls/video chat if you're unable to
go outside
• Listen to music you enjoy
Social trust and
cooperation
How Social Connectedness supports Mental Health

Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 7

 6. Learn New Skills Engage in fun and play based
activities. Even small experiences
Learning new skills boosts self-confidence that trigger pleasant emotions
and self-esteem. It provides a sense of promote overall well-being.
purpose which triggers positive emotions
in the brain.

Pick up new
skills—craft
making, drawing,
singing, dancing,
cooking, coding
etc.

Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 8

 • Limit social media consumption
7. Reduce Screen Time/ • Limit exposure to TV/Online News etc.
• Replace media consumption with social interactions
Exposure to Media
Excessive use of social media leads to stress,
anxiety and depression. Exposure to repeated
negative content from news and other media,
generates negative emotions that adversely
affect mental health.
Overconsumption
of Media

Social Anxiety,
Isolation Depression

Less Time Spent

on Meaningful
Activities
How Overexposure to Media Affects Individuals

Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 9

 8. Eat Healthy
Eat a balanced diet—combination of
vegetables, whole grains, protein and
fruit—to maintain brain health.

• Link to Dietary guidelines for further details

Nutritional deficiencies have shown to cause symptoms

of depression, fatigue, cognitive decline, and other
mental health issues.
Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 10

 9. Connect with Nature Try to spend at least two hours a week
in outdoor green spaces. Create a small
Spending time in the natural environment reduces green area at home with potted plants.
depression and anxiety. Maintaining indoor plants
also has a positive impact on mental health.

Caring and
Nurturing

Sense of Sense of
Motivation and Achievement
Purpose

Reduction in
Sense of Stress/Negative
Connectedness and feelings
Self-confidence

How Growing Plants Creates a Positive Emotional Cycle

Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 11

 Do not neglect your mental health
Everyone experiences Positive mental
mental health issues health enables
in life. Taking people to realize
individual steps their potential, cope
with the normal
to build mental
stresses of life, work
health resilience,
productively, and
and seeking contribute to their
external support Mental health affects
communities.
when necessary, COGNITIVE
makes it easier EMOTIONAL
to cope with such
SOCIAL
issues.
PHYSICAL
well-being World Health Organization
Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 12

 Help someone going LISTEN - Listen to the person closely, with empathy,
and without judging
through mental INQUIRE ABOUT NEEDS AND CONCERNS - Assess and
respond to various needs and concerns—emotional,
health issues physical, social and practical (e.g. childcare)

VALIDATE - Show that you understand and believe the

person. Assure the person that he/she is not to blame
The needless stigma and
shame associated with ENHANCE SAFETY - Discuss a plan to protect the person
mental health issues, from harm
Do not
discriminate
prevents people from SUPPORT - Support the person by providing access
against those
asking for help. to information, services and social support
undergoing
mental health
issues! If you know someone who
may be experiencing such
.
issues, encourage them to
take steps towards building
positive mental health.

World Health Organization

Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 13

 Do not ignore the symptoms!
Mental health
issues show
up in many
different ways.
Learning to
recognise
these signs is
an essential
step towards
building
positive
mental
health.

NIMHANS

Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 14

 Remember!
It is normal to
experience mental
health issues. You
can take control of
your mental health
by taking small
steps every day
for prevention and
treatment.

Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 15

 Several resources
are available for
individuals who
need external support
to cope with mental
health issues.
Make sure you reach out if you
feel any sign of mental distress!

Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 16

 Government and NGO Helplines
These are some government and NGO resources available on mental health. There are many more
organizations and departments working on mental health across India.

GOVERNMENT NGOs and ORGANIZATIONS

NIMHANS Vandrevala Foundation
08046110007 7304599836/37
https://nimhans.ac.in/ Timings - 24x7
NIMHANS Perinatal Mental Health Helpline Languages - English, Hindi, Gujrati (For other languages, calls transferred to
Number for Women - 8105711277 specific counsellors)
(http://www.perinatalpsynimhans.org/) Based in : Gujrat
Day and time: Specialized Outpatient Services are available every [email protected]
Friday between 9 AM and 2 PM
Phone – 080 – 26995547
Email: [email protected]
https://www.mohfw.gov.in/pdf/MentalHealthIssuesCOVID19NIMHANS.
pdf

Central Institute of Psychiatry, Ranchi Aasra Central Helpline Number

1800-345-1849 9820466726
Timings : 24 hr helpline no. Hours : 24 hours, 7 days a week
Can directly talk to psychologists Languages : English, Hindi.
https://cipranchi.nic.in/ http://www.aasra.info/helpline.html (It contains information of Suicide
Prevention Helpline Directory for 17 States and 3 UTs)

National Commission for Women Sahai

Domestic Violence Help-line- Phone 181) 080-25497777
[email protected]
Languages – English, Hindi, Tamil, Telugu, Kannada
Timings : 9.30-5.30
Student and Child Helpline
1098 Suicide, Depression and
For Ages : 0-18 years Addiction Helpline Numbers
Timings : 24x7 hotline https://indianhelpline.com/SUICIDE-HELPLINE/
Languages : Available in all languages Contains information of 29 organisations working in most parts of the
country

Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 17

 Mobile Applications on Mental Health
These are some of the numerous mobile applications in India that provide resources and support for mental health.

Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 18

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Building Positive Mental Health_Office of the Principal Scientific Adviser, GOI 19

 Office of the Principal Scientific Adviser in partnership with
to the Government of India Armed Forces Medical College

Cope with normal stresses of life

Contribute to community

Work productively

Build Realise full capabilities

Positive
Mental Knowledge and Design Partner:
Health Vertiver Sustainability Foundation