LET’S TALK ABOUT

MENTAL HEALTH
HELP IS JUST A CALL AWAY

01912570730 [Link]@[Link]

Mental Health & Wellbeing

Let’s Talk
Let's talk about mental health. Read on to find out
more about common mental health problems and
what you can do about them. This is your handbook
for times that you need help, knowledge, or a way to
help yourself. Mental well-being leads to better
physical well- being and helps you grow as a human
being.

If you need someone professional to talk to, IIT

Jammu has Mental Health Experts who will be
available:

Monday-Friday, from 9.30 am to 5.30 pm; in cases of

exigencies, 24*7.

How: Call 01912570730 to connect with our counsellors or, walk-in,

or, drop an email or, book your session through saral portal.

01912570730 Pg 1
 What does The
Handbook Offer?
This handbook is for support and guidance. We will talk
about common mental health problems like anxiety,
depression, and burnout. We will explain what they mean
and what help is available for you. The idea is to help you
know when to ask for help.

The handbook also talks about mental wellness

workshops offered by the organisation and what it
means to get professional help for your issues. It also
tells you how to get in touch with our Mental Health
Expert and an experienced medical professional.

Pg 2
What is Mental Health?
Just like our bodies, our minds also need nutrition, care, and rest.
Mental health is how you think, feel, and act every day. When your
mental health is good, you can think better, work better, and have
healthy relationships. It is important to look out for our mental
health just like our physical health.

What does good mental health look like?

When our mental health is good, we are hopeful about our days,
feel motivated to do well, and we can handle the challenges of life
with patience, strength, and a clear head.

What does bad mental

health look like?
During a time of bad mental health,
we are stressed, upset, feel heavy
and unfocused, we lose confidence, "Mental health is not a
destination, but a process.
and find no motivation to do
It’s about how you drive, not
anything. Just like other health where you’re going."
issues, there are causes for bad
mental health and it can be helped — Noam Shpancer, PhD

with medication and support.

If you feel like you need someone to talk to, please connect with our
counsellors at 01912570730 or email at
[Link]@[Link] Pg 3
 Common Mental
Health Issues

“970 million
individuals
Anxiety worldwide
suffered from a
mental illness,
with anxiety and
depression
being the most
Depression Burnout prevalent, WHO
reported.”

While there are many mental health issues, the most common
problems are anxiety, depression, and burnout. These problems can
affect your daily life, cause problems with relationships, decrease
productivity, and lower general quality of life. Understanding what the
problem is and how to resolve it puts your life back on track.

Pg 4
What is Anxiety?
Intense worry or fear is experienced as
anxiety. Physical symptoms like a racing “Anxiety’s like a rockinoft
chair. It oftives you somethinoft
heart or trouble sleeping are often to do, but it doesn’t oftet you
caused, even when no immediate threat very far.”

is present. — Jodi Picoult, “Sinoft You

Home”

Sachin’s Story
Sachin, a Ph.D scholar, starts every workday feeling a tight knot in his
chest. The constant pressure to meet deadlines, coupled with his fear of
not living up to expectations, makes him anxious even before he starts his
work day. Despite his accomplishments, he struggles to shake the
pervasive sense of dread that clouds his workday.

How do you know if you are feeling Anxious?

Easily irritated or suddenly angry over small things.
Your stomach feels tightened. You are nauseous and feel like
vomiting.
You find yourself lying awake at night overthinking.
Replaying worries about work.
Feeling overwhelmed by a never-ending to-do list.
You might have a loss or increase in appetite.
Racing heart or shallow breathing during a challenging task, even
with no history of heart-related problems or asthma.

If you feel like you need someone to talk to, please connect with our
counsellors at 01912570730 or email at [Link]@[Link].
Pg 5
 What can kick-off Anxiety ?
One can feel anxious due to chronic
stress, significant life changes, and
unresolved trauma. If you're dealing
with other stressors like relationship
issues or financial worries, these should
also be considered. Some of the various
stressors could be feeling lonely, family
responsibilities, lack of sleep and high
expectations from yourself.

If you notice additional symptoms or causes that aren't listed here,

it's important to discuss them with a healthcare professional, as
they may still be relevant to manage anxiety.

What to do about it ?
To feel better, try incorporating mindfulness practices like
meditation and deep breathing into your daily routine to calm your
mind.
Regular physical activity, such as walking or yoga, can also help you
reduce stress by releasing mood-boosting endorphins.
Eating food rich in nutrients while avoiding excess nicotine, caffeine,
tea, and sugar can support your mental health.
Following a routine with breaks for relaxation and a proper sleep
schedule can further help you cope with anxiety.

Pg 6
 Do a Breathing Exercise
if you feel Anxious

2. Inhale slowly and steadily

through your nose. Exhale
1. Go to a place that slowly through your mouth.
is cozy and peaceful. Do this at least ten times, or
When you take a deep until you feel less anxious.
breath, your stomach
should move more
than your chest.

Grounding Method

Pay attention to Focus on 4 objects Pay Attention To 3

the 5 objects that you can touch Things You can hear
you can see;

Seeking support is a
sign of strength, not
weakness.
Pay Attention To 1
Pay Attention To 2
Thing that you can
things you can smell
taste

If you're doing your best to cope with anxiety but still finding it difficult,
remember that it's not solely your responsibility. Sometimes external factors
can contribute towards it. Pg 7
 What is Depression?

"You just don't understand how to get over it. That was a
phase when I literally couldn't do anything to overturn
things... I felt like I was the loneliest guy in the world...
Personally, for me, that was a revelation that you could feel
Virat Kohli
that lonely even though you are a part of a big group. I won't
Indian Cricketer
say I didn't have people who I could speak to but not having a
professional to speak to who could understand what I am
going through completely, I think is a huge factor."

Depression is a state of persistent sadness and hopelessness that

makes everyday activities feel overwhelming and unmanageable. It
often saps your energy and joy, affecting your ability to function
normally and enjoy life.

How do you recognise Depression?

Depression can be indicated by feelings of sadness or hopelessness, a
loss of interest in activities once enjoyed, and changes in sleep or
appetite. Other symptoms might include fatigue, difficulty in focus,
and feelings of worthlessness.

If you feel like you need someone to talk to, please connect with
our counsellors at or email at
Pg 8 [Link]@[Link]
What can kick-off Depression?
Factors that can trigger
depression may include
chronic stress, significant life
changes like losing a loved one,
and genetics. Other
contributing factors may be
trauma, history of illnesses,
difficulties in personal
relationships and excessive use
of alcoholic substances or
smoking.

If you notice additional

symptoms or causes
that aren't listed here,
it's important to discuss
them with a healthcare
“Seeking support is a sign of professional, as they
strength, not weakness.” may still be relevant to
managing depression.

What to do about it?

Reach out for support, whether through friends, family, or a
mental health professional.
Doing physical activity regularly, having a healthy sleep routine,
and maintaining a balanced diet can help with depression.
Practising relaxation techniques, and making a daily routine can
also help you improve your mood.

If you're doing your best to cope with depression but still finding it difficult,
remember that it's not solely your responsibility. Sometimes external factors can
make it difficult. Pg 9
 Practise Mindfulness
Start by being comfortable - sit or lie down.

Inhale through your nose, and slowly exhale

through your mouth.

Bring your attention to the sensation of the air

as it enters your nostrils, travels down into your

lungs, and then exits.

Don’t try to change anything. Simply observe it.

Slowly shift your attention to your body,

starting at your toes. Notice any sensations—

warmth, coolness, tension, or relaxation.

Gradually move your awareness up through

your feet, legs, abdomen, chest, shoulders, arms,

neck, and head. Take your time.

Focus on how you are connected to the

ground beneath you. Feel the weight of your

At times when you are body and the support of the ground.
feeling panicked or Take a moment to bring kindness and
overwhelmed, please refer
compassion to yourself. Acknowledge that
to Breathing & Grounding
this time is for your well-being.
Exercises on pg. - 7, to
calm your mind and body. Gently start to move your fingers and toes,

bringing your awareness back to the room.

When you're ready, slowly open your eyes.

Pg 10
What is BURNOUT?
According to WHO, burnout is a
workplace phenomenon. It is defined “Stress is caused
as a syndrome caused by chronic by being here, but
workplace stress that has not been wanting to be
managed successfully. Burnout there.”
leads to physical, emotional, and
-Eckhart Tolle
mental fatigue produced by
extended periods of stress, often at
work.

Neha began feeling overwhelmed as her workload increased.

Despite her best efforts, the constant pressure to meet tight
deadlines, coupled with long hours and a lack of support from her
team, led to severe burnout. She started experiencing fatigue,
irritability, and a loss of enthusiasm for work, ultimately
affecting both her job performance and personal life.

How to recognise BURNOUT?

Feelings of energy depletion or exhaustion, fatigue.
Increased mental distance from one’s job, or feelings of negativism or
cynicism related to one's job.
Loss of motivation or interest.
A sudden sense of loss of identity, feeling alienated.
Increased mental distance from co-workers/managers.
Irritability or mood swings.
Reduced sense of professional efficacy.

If you feel like you need someone to talk to, please connect with our
counsellors at 01912570730 or email at [Link]@[Link]
Pg 11
 What causes BURNOUT?
Burnout is primarily caused by
prolonged stress due to excessive
workloads, lack of control, unclear
expectations, and insufficient
support. It often arises from a
mismatch between job demands
and available resources, leading to
emotional, mental, and physical
exhaustion.

It's more than just

tiredness, it's a sense of
being overwhelmed,
drained, and unable to
satisfy constant demands.

What to do?
Start by setting boundaries to reduce stressors, and seek support
from colleagues or loved ones.
Include regular breaks or relaxation techniques in your routine.
If burnout persists, consider professional help, such as therapy,
to regain balance and well-being.
You can avoid being overly self-critical if you make mistakes and
adopt a problem-solving mindset.

Pg 12
Practise Guided Imagery
Close your eyes and imagine yourself in a peaceful forest, where
tall, old trees stand like guardians around you. The air is cool
and crisp, carrying the faint scent of wood and earth. As you
walk along a soft, grass-covered path, the ground feels soft with
each step. A distant river murmurs quietly, its sound mixing with
the waving leaves overhead.

Pause for a moment to feel the sun’s warm rays filtering through
the trees, casting a gentle glow on your face. With each breath,
let the peaceful energy of the forest fill you, washing away any
tension and leaving you calm, centred, and refreshed.

At times when you are feeling panicked or overwhelmed, please refer to

breathing & Grounding exercises on Pg - 7, and Mindfulness meditation on
Pg - 10, to calm your mind and body. Pg 13
 Managing Workplace Stress
and Work-Life Balance
Workplace stress involves the physical,
mental, and emotional pressure that you
face as a result of work-related factors.
It can be due to high workloads, long
work hours, job instability, conflicts, Caring for myself is not
self-indulgence, it is self-
and/ or lack of autonomy. You can feel preservation."
fatigue, headaches, muscle tension, and
– Audre Lorde
a weakened immune system. It can
increase the risk of heart problems and
lack of sleep, leaving you exhausted.
Mentally, prolonged work stress can
cause anxiety, depression, and
irritability.

What is work-life balance?

Maintaining a healthy work-life
balance isn't just about dividing your
time between work and personal life.
It is ensuring both areas complement
each other in a way that supports
your well-being. When you strike the
right balance, you're more likely to
feel energised and focused during
work hours. You'll have the space to
unwind and enjoy your personal time.

If you feel like you need someone to talk to, please connect with our
counsellors at or email at [Link]@[Link]

Pg 14
Strategies for Work-Life
Balance

Prioritising tasks: Do the tasks that are

urgent and important first, then do tasks
that are important but not urgent, then do
tasks that are urgent and not important,
and finally do tasks that are neither
urgent nor important. Tasks can also be
delegated to others whenever possible.

Taking Break: If the nature of your work

permits then try this method of
managing time. Manage time by working
on your task for 25 - 30 min and then
taking a break for 5-10 min. This method
is helpful for managing long work hours
where one has to work for extended
periods.

If the nature of your work involves

working non- stop for long hours,
take ergonomic breaks. Stretch, go
for a short walk, or do something
else before you come back to
restart your work.

Physical Exercises: Include mild

exercises, yoga, meditation &
mindfulness practices. Eat a healthy
and balanced diet to build a calm &
active nervous system.

01912570730 Pg 15
 Reach out for help
In times of distress or when you just need someone to talk to, you
can reach out to our mental health expert.

If you feel overwhelmed and/or unable

to sleep due to events such as a family
“Sometimes the
bravest thing you member’s health issue
can do is ask for If you are having panic attacks and
help.” breathing problems for some time.
Maybe due to an intense fear of
something that is affecting your daily life
If you have a fear of speaking in public
and it is affecting your social life
If you're feeling sad, empty, or hopeless
most of the time, maybe due to the
death of a loved one or separation from
Monday - Friday them. You are finding it hard to move on
(Between 9.30 AM &
or let go and these feelings don't seem to
5.30 PM) Start Date:
go away
21st August 2024
If you are concerned about the well-
Emergencies: 24*7 being of your family members or your
children. Family members can also call
our expert if they are 18 years or older.

If you are unable to reach our experts, or if you or someone you know is
experiencing suicide or self-harming thoughts, please call the National
Helpline immediately at 1800-891-4416 (available 24*7).

If you feel like you need someone to talk to, please connect with our
counsellors at or email at [Link]@[Link]
Pg 16
What happens when you
call 01912570730
for therapy ?
Therapy is like plant of an apple tree. There is no obvious
connection between planting seeds and eating apples—but if you
plant apple seeds and tend to them, eventually there will be
apples.

Initial therapy session is a two-way process, allowing you to open

up while the therapist tries to understand your concerns.

You can expect questions about difficulties you are experiencing.

The therapist might try to help you express your concerns openly.

As you talk and continue your sessions with the therapist, you will
come to know yourself better and you will start seeing the results
of therapy. Do not expect immediate results.

Whatever you and the therapist

talk about will be kept
confidential and private. The
therapist won’t share any details
about your life with anyone else.

75% of people who enter

Seeking help is a sign of strength. therapy experience some form
You are not alone in therapy. Your of improvement in their mental
health, according to the
therapist is there to support you
American Psychological
through the process. Association (APA).

01912570730 Pg 17
 Other Helpful Resources

Workshops

There will be monthly workshops focused on a specific

aspect of mental health and well-being. They will offer you
valuable insights and tools to help manage stress, improve
wellbeing, build resilience, and more.

You can get in touch with us for more information about these
resources.

If you feel like you need someone to talk to, please connect with our
Pg 18 counsellors at or email at [Link]@[Link]
01912570730

[Link]@[Link]