Health & Wellness
Not Ready for Big Resolutions? Psychologist Shares Simple Mental Health Habits That Truly Help
January often arrives with mixed emotions. While the start of a new year brings hope and motivation, it can also feel overwhelming, loaded with expectations to “do better,” “be happier,” or completely reinvent oneself. Mental health experts say this pressure to change everything at once can do more harm than good.
According to Dr Gauri Raut, Clinical Psychologist at Dr L H Hiranandani Hospital, Powai, mental well-being is not about maintaining constant positivity but about developing a healthy relationship with one’s emotions.
“Good mental health doesn’t mean the absence of stress, sadness, or difficult days,” Dr Raut explains. “It means recognising all emotions—pleasant or unpleasant—and responding to them with balance and awareness.”
Start With Awareness, Not Self-Judgement
One of the simplest and most effective mental health practices to begin the year with is emotional awareness. Feelings like anxiety, irritability, sadness, or frustration are natural human experiences.
“When we pause and notice what we are feeling instead of judging it, we shift from reacting impulsively to responding thoughtfully,” says Dr Raut. This mindful awareness allows people to regulate their emotions rather than feel overwhelmed by them.
She also stresses that having bad days does not indicate failure. “Mental health naturally fluctuates. The goal is not to eliminate difficult emotions but to build resilience so you can recover more quickly and avoid getting stuck.”
Use Movement as Emotional Support
Physical movement plays a powerful role in emotional well-being. Regular activity helps release endorphins, the brain’s natural mood-enhancing chemicals, which reduce stress and promote emotional balance.
“The type of exercise matters less than consistency,” Dr Raut notes. “Walking, yoga, stretching, dancing, or gym workouts—all of these are beneficial when done regularly.”
Setting gentle, realistic movement goals in January, instead of extreme fitness resolutions, increases the likelihood of sustaining the habit long term and experiencing its mental health benefits.
Build a Gentle Daily Structure
Creating a simple routine can significantly support mental stability, especially during uncertain or stressful times. A predictable daily structure provides a sense of safety and control.
“A routine acts as an emotional anchor,” Dr Raut explains. “It helps the mind feel grounded when life feels unpredictable.”
This does not mean rigid planning. Small anchors—like consistent wake-up times, regular meals, defined work hours, and intentional breaks—can help regulate mood and reduce anxiety.
Make Space for Rest and Solitude
In a fast-paced, digitally connected world, rest is often overlooked. January offers a valuable opportunity to slow down and reconnect with oneself.
Taking short breaks from screens, spending time alone, and engaging in calming activities such as reading, listening to music, journaling, or simply sitting quietly can help process emotions and restore mental energy.
“Rest is not laziness,” Dr Raut emphasises. “It’s an essential part of mental health. Balancing work, personal responsibilities, and downtime allows the nervous system to reset.”
Progress Matters More Than Perfection
Perhaps the most important mental health reminder for the new year is to let go of perfectionism. Emotional growth and healing happen gradually.
“Small, consistent practices are far more effective than dramatic changes,” says Dr Raut. “Mental health is built day by day through awareness, movement, routine, and self-compassion.”
January does not require grand resolutions to improve mental well-being. Gentle habits—listening to your emotions, moving your body regularly, maintaining simple routines, and allowing yourself to rest—can quietly strengthen mental health over time.
Starting slowly, staying consistent, and treating yourself with kindness may be the healthiest way to step into the year ahead.
Health & Wellness
Spot Fake Money Requests on Your UPI App and Protect Yourself from Online Payment Scams
With the rapid rise of digital payments in India, Unified Payments Interface (UPI) has become the backbone of everyday transactions—from street vendors to large retailers. While this convenience has transformed how people pay, it has also opened the door for increasingly sophisticated scams.
Cybercriminals are constantly evolving their tactics, using fake payment requests, phishing links, QR code fraud, and social engineering tricks to target unsuspecting users.
The good news? Most of these scams can be avoided with awareness and a few smart habits.
Common Types of UPI Scams You Should Know
1. Fake “Collect Request” Scams
Fraudsters send a request asking you to “approve” a payment. Many users mistakenly think they are receiving money—but in reality, they are authorising a debit.
👉 Rule: Always read carefully—“Pay” means money goes out.
2. QR Code Fraud
Scammers share QR codes claiming you’ll receive money after scanning. In truth, scanning a QR code is meant for sending money, not receiving it.
3. Phishing Links & Fake Apps
You may receive links via SMS, WhatsApp, or email that look official. These can:
- Steal your banking credentials
- Install malware
- Redirect you to fake payment pages
4. Customer Care Scams
Fraudsters pose as bank or app support executives and:
- Ask for OTP or PIN
- Request screen-sharing access
- Guide you into making a transaction
5. Remote Access App Fraud
Scammers convince victims to install apps like screen-sharing tools, giving them full control over your phone.
How to Spot Fake Payment Requests
Before approving any transaction, follow these checks:
- Verify the name: Ensure it matches the intended recipient
- Check the UPI ID: Look for unusual spellings or random numbers
- Review the request type: Is it asking you to pay instead of receive?
- Avoid urgency traps: Scammers often create panic to rush decisions
👉 If anything feels off, do not proceed.
Golden Rule: You Never Need a PIN to Receive Money
This is one of the most important things to remember:
- You only enter your UPI PIN to send money
- Receiving money does not require a PIN
So if someone claims:
- “You’ve won a prize”
- “You’re getting cashback”
- “Approve to receive refund”
🚫 It’s almost certainly a scam.
Smart Safety Tips to Avoid UPI Fraud
1. Never Share Sensitive Information
- UPI PIN
- OTPs
- Bank details
No legitimate entity will ask for these.
2. Avoid Unknown Links
Only use official apps like:
- Google Pay
- PhonePe
- Paytm
3. Set a Daily Transaction Limit
Limit your exposure by setting a lower daily cap. You can increase it when needed.
4. Be Careful with UPI AutoPay
Before enabling AutoPay:
- Check the merchant’s authenticity
- Verify amount and frequency
- Cancel unused mandates immediately
5. Secure Your UPI PIN
- Avoid easy combinations like “1234” or birthdates
- Change it periodically
- Never store it in notes or messages
6. Double-Check QR Codes
- Only scan from trusted sources
- Avoid codes shared via unknown messages or social media
What To Do If You Get Scammed
Act quickly:
- Contact your bank or UPI app immediately
- Call the national cybercrime helpline 1930
- Report at National Cyber Crime Portal
- Block your account or freeze transactions if needed
Why Awareness Matters More Than Ever
UPI is designed to be secure, but human error remains the biggest vulnerability. Scammers rely on:
- Panic
- Confusion
- Lack of awareness
A few extra seconds of verification can prevent financial loss.
The Bottom Line
UPI is safe—but only if used carefully. Always verify before you pay, never share your PIN, and stay alert to unusual requests.
Health & Wellness
Is Drinking Only When You Feel Thirsty Enough? A Doctor Explains Why It’s Not
On a hot summer day, most people instinctively reach for water only when they feel thirsty. It seems logical—after all, the body should signal when it needs hydration. However, medical experts warn that relying solely on thirst may not be enough, especially in hot climates.
Why thirst isn’t a reliable hydration signal
According to Dr Pooja Pillai, a consultant in internal medicine at Aster CMI Hospital, thirst is often a delayed response.
By the time you feel thirsty, your body may already be experiencing mild dehydration. This happens because the body continuously loses water through:
- Sweating
- Breathing
- Urination and digestion
In hot weather, these losses accelerate significantly, but the brain’s thirst mechanism does not always keep pace.
The science behind delayed thirst
Thirst is regulated by the hypothalamus in the brain, which monitors blood concentration (osmolality). However, studies in hydration physiology show that the thirst response typically kicks in after 1–2% body water loss, which is already enough to:
- Reduce physical performance
- Affect concentration
- Cause fatigue or headaches
In extreme heat, this lag becomes even more pronounced, increasing the risk of dehydration.
Why “drink when thirsty” can fall short
While drinking on demand works in mild conditions, it may not be sufficient when:
- Temperatures are high
- Humidity is elevated
- You’re physically active
- You consume caffeine or alcohol
- You’re ill (fever, vomiting, diarrhoea)
In these situations, fluid loss exceeds what your thirst signals can accurately track.
Who is most at risk
Certain groups are more vulnerable to dehydration because their thirst response is weaker or less reliable:
- Older adults – reduced sensitivity to thirst
- Children – may not recognise or express thirst
- People with conditions like diabetes or kidney disorders
- Individuals on medications like diuretics
These groups need scheduled hydration, not just reactive drinking.
What proper hydration actually looks like
Experts recommend a proactive approach:
1. Drink regularly
- Sip water every 20–30 minutes during heat exposure
- Don’t wait until you feel thirsty
2. Monitor urine colour
- Pale yellow = well hydrated
- Dark yellow = dehydration warning
3. Adjust intake based on conditions
- Increase fluids when outdoors, exercising, or sweating
4. Include natural hydrating options
- Coconut water
- Buttermilk
- Lemon water
5. Eat water-rich foods
- Cucumber
- Watermelon
- Oranges
How much water do you really need?
While the “8 glasses a day” rule is a rough guideline, actual needs vary based on:
- Body weight
- Activity level
- Climate
In Indian summers, many adults may need 2.5–3.5 litres or more per day, especially if active.
Warning signs of dehydration
Don’t rely only on thirst—watch for:
- Dry mouth
- Fatigue
- Dizziness
- Headache
- Reduced urination
Severe dehydration can lead to heat exhaustion or heatstroke, which require immediate medical attention.
The bottom line
Thirst is your body’s signal—but it’s not always timely. Especially in hot weather, waiting for that signal means you may already be dehydrated.
As Dr Pooja Pillai emphasizes, hydration should be proactive, not reactive. Building small, consistent drinking habits is the safest way to stay healthy and avoid the hidden risks of dehydration.
Health & Wellness
Late Talking or Autism? How Parents Can Spot the Difference Early
When a child says their first words, it’s more than just a milestone—it’s reassurance that development is on track. So when speech is delayed, it naturally raises concern: Is my child just a late talker, or could this be an early sign of Autism spectrum disorder?
According to neurologists and child development experts, the difference is not just about when a child speaks—but how they communicate and interact with the world.
Understanding Late Talking
Some children develop speech later than others but still follow typical developmental patterns in other areas.
Common signs of late talkers:
- Use gestures like pointing, waving, or nodding
- Respond when their name is called
- Maintain eye contact
- Show interest in people and social interaction
- Understand language even if they don’t speak much
These children are often called “late bloomers.” With time, stimulation, and sometimes speech therapy, most catch up.
When It Might Be Autism
Speech delay can also occur in children with Autism spectrum disorder, but it is usually accompanied by broader differences in behavior and communication.
Key signs to watch for:
- Limited or no eye contact
- Rarely uses gestures (pointing, waving)
- Does not respond to their name
- Difficulty engaging in social interaction
- Shows repetitive behaviors (e.g., hand-flapping, lining up toys)
- Strong need for routine and sameness
- Speech may include echolalia (repeating words without clear meaning)
The critical difference: children with autism often struggle with social communication, not just speech.
Side-by-Side Comparison
| Feature | Late Talker | Possible Autism |
|---|---|---|
| Eye contact | Normal | Limited or absent |
| Response to name | Yes | Often no |
| Gestures | Frequent | Limited |
| Social interest | Engages with others | May prefer being alone |
| Understanding language | Usually good | May be inconsistent |
| Repetitive behaviors | Rare | Common |
Why Early Observation Matters
Speech is only one part of development. Experts emphasize looking at:
- Social interaction
- Emotional responses
- Play behavior
- Communication attempts
Early identification of Autism spectrum disorder can make a significant difference. Interventions such as speech therapy, behavioral therapy, and parent-guided interaction strategies are most effective when started early.
When Should Parents Be Concerned?
Consider consulting a pediatrician or developmental specialist if your child:
- Does not say single words by 16–18 months
- Does not use gestures by 12 months
- Avoids eye contact consistently
- Does not respond to their name
- Shows repetitive or unusual behaviors
Trust your instincts—parents are often the first to notice subtle differences.
What Parents Can Do
- Talk, read, and sing to your child daily
- Encourage interactive play (not just screen time)
- Observe how your child communicates—not just what they say
- Seek professional advice early if unsure
Final Thought
Not every speech delay signals a serious issue. Some children simply take their time. But when delays are combined with limited social interaction or unusual behaviors, it’s important to look deeper.
Early support doesn’t just improve communication—it can significantly shape a child’s long-term development and quality of life.
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