WellNess Tips

10 Ways to Improve Motivation

Improving motivation can be a gradual process, but there are several strategies you can try to boost your motivation levels. Here are some tips to help you improve and regain motivation:

Set Clear Goals: Clearly define your goals, both short-term and long-term. Make them specific, measurable, achievable, relevant, and time-bound (SMART goals). Having a clear vision of what you want to achieve provides direction and purpose.
Break It Down: Break your goals into smaller, manageable tasks. This makes them less overwhelming and allows you to track your progress, which can boost motivation as you see yourself making tangible advancements.
Find Your Why: Understand why you want to achieve your goals. Identify the underlying reasons and the benefits you will gain. Connecting with your deeper motivations can ignite a sense of purpose and drive.
Visualize Success: Imagine yourself achieving your goals and experiencing the positive outcomes. Visualizing success can help create a sense of excitement and motivation. Use visualization techniques to imagine yourself overcoming challenges and reaching milestones.
Create a Supportive Environment: Surround yourself with supportive people who believe in your abilities and encourage your progress. Seek out like-minded individuals or join communities that share similar goals or interests. Their support and encouragement can help you stay motivated.
Reward Yourself: Set up a system of rewards for achieving milestones or completing tasks. Treat yourself to something enjoyable or indulge in a small reward to celebrate your accomplishments. This can reinforce positive behavior and enhance motivation.
Take Breaks and Rest: It's essential to take breaks and allow yourself time to rest and recharge. Pushing yourself too hard without breaks can lead to burnout and demotivation. Find a healthy balance between work and relaxation.
Find Inspiration: Seek inspiration from books, podcasts, TED Talks, or success stories related to your goals. Surrounding yourself with inspiring content can spark motivation and provide fresh perspectives.
Practice Self-Care: Take care of your physical and mental well-being. Prioritize self-care activities that replenish your energy and enhance your overall well-being. This includes getting enough sleep, eating nutritious meals, and engaging in activities you enjoy.
Stay Positive and Embrace Failure: Maintain a positive mindset and view setbacks or failures as learning opportunities. Embrace a growth mindset and understand that challenges are part of the journey. Use failures as fuel to push forward and learn from your experiences.

Remember, motivation can fluctuate, so it's important to nurture it regularly. Experiment with different strategies and find what works best for you. Stay focused, persistent, and be patient with yourself as you work towards improving and sustaining your motivation.

Which is the best antidepressant?

- March 2023

There is no one "best" antidepressant as the effectiveness of these medications can vary depending on the individual and their specific symptoms. Antidepressants work by altering the levels of certain chemicals in the brain, such as serotonin, norepinephrine, and dopamine, that are involved in regulating mood.

Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are commonly prescribed antidepressants. Some examples of SSRIs include fluoxetine (Prozac), sertraline (Zoloft), and escitalopram (Lexapro). SNRIs include venlafaxine (Effexor) and duloxetine (Cymbalta). New generation antidepressant such as Trintellix, Viibryd and Esketamine (nasal ketamine). Brain stimulation therapy (TMS).

The choice of antidepressant medication will depend on several factors, including the individual's symptoms, medical history, and potential side effects of the medication. It's essential to work with a mental health professional, such as a psychiatrist or a primary care physician, to determine the most appropriate treatment plan for each individual. It may take some trial and error to find the right antidepressant medication and dosage, and it's essential to take the medication as prescribed and to continue treatment for the recommended duration.

Tejpal Singh MD

Vitamin D and it role in mental health

- May 2023

Vitamin D is a fat-soluble vitamin that plays an important role in maintaining bone health, supporting the immune system, and regulating mood. The body can produce vitamin D when the skin is exposed to sunlight, and it can also be obtained from certain foods or supplements.

There is evidence to suggest that vitamin D may be involved in the regulation of mental health. For example, studies have found that low levels of vitamin D are associated with an increased risk of depression, anxiety, and other mood disorders. One possible explanation for this is that vitamin D may help to regulate the levels of certain neurotransmitters in the brain, such as serotonin, which are known to play a role in mood regulation.

Research has also suggested that vitamin D may be particularly important for individuals who are at high risk of developing mental health problems. For example, one study found that vitamin D supplementation was effective in reducing depressive symptoms in individuals with clinical depression who had low vitamin D levels.

However, while there is some evidence to suggest a link between vitamin D and mental health, the research in this area is still relatively new and there is a need for more studies to fully understand the relationship between vitamin D and mental health. It is also important to note that vitamin D supplementation should not be used as a sole treatment for mental health problems, and individuals should always consult with a healthcare professional before making any changes to their treatment plan.

World Health Organization, 1948

"Health is a state of complete physical, mental, and social well-being --not merely the absence of disease, or infirmity."

"For it is in giving that we receive." ~Saint Francis of Assisi