- Simple Habits • Stronger Mind • Healthier You
Mental wellness is an essential part of overall health which is often overlook in today’s fast-paced, high-pressure world. This Mental Health Awareness Month, we’re honoured to feature insights from Sapna Jaggeshar Mudhoo, a Health Psychologist who shares powerful, practical techniques that can help you feel more balanced, resilient and in control.
In this interview, she outlines simple strategies that anyone can adopt to enhance their mental wellbeing and emotional resilience. Caring for your mental health is just as important as caring for your body and it plays a vital role in your long-term well-being.
- How does deep breathing support mental wellness and how can we practise it effectively?
Deep breathing is one of the simplest yet most powerful tools for calming the body. When we’re stressed, our breathing tends to become shallow and rapid. By consciously slowing it down and breathing deeply into the abdomen, we send a signal to the brain that it’s time to relax.
Here’s a simple exercise which is called the Box Breathing (4-4-4-4 Method): breathe in slowly through your nose for a count of four, hold it for four, then exhale gently through your mouth for a count of four. Practising this for just a few minutes daily can reset your nervous system and help you feel more grounded. A calming environment could be created by adding soft and calming music when the Box Breathing is practiced.
- What role does mindfulness play in supporting mental clarity and emotional balance?
Mindfulness involves paying attention to the present moment without judgment. It trains your brain to come back to what’s happening right now, which is usually a lot more manageable than our racing thoughts. In a mindfulness approach, we are taught to observe our thoughts rather than get caught up in them.
By focusing on the here and now, whether through your breath, your senses, or simple activities like washing dishes, you create mental space and calm. No special equipment or quiet space is needed. Just take a moment to notice your surroundings, thoughts, and how your body feels. This practice helps you respond to stress thoughtfully instead of reacting automatically.
- How does physical activity contribute to better mental health?
Movement is medicine. When you exercise, your body releases feel-good chemicals called endorphins. These natural mood boosters reduce tension, improve sleep and increase energy levels.
A gym membership isn’t necessary; simple activities like a brisk walk, dancing at home or a few gentle stretches can make a big difference. Exercise also provides a mental break, helping you feel more in control.
If you pick something which you like, you will feel the connection more easily and hence consistency will be maintained as the interest is there. The key is consistency and choosing activities you enjoy.
- Why is it important to focus on positive moments for mental wellbeing?
When you’re feeling stressed, your brain tends to focus on what’s going wrong. Positive moments act as a counterbalance, helping you zoom out and remember that not everything is negative. That shift can lower tension and help you feel more in control.
Practising gratitude and actively looking for small positives each day helps shift that mindset. Keeping a “gratitude journal” each night and noting three things you’re thankful for, no matter how small, can help. Acts of kindness, sharing a laugh, or enjoying nature all count. This simple habit strengthens resilience and helps you find joy even during tough times.
- How does taking time to recharge help build emotional resilience?
Think of emotional resilience like a battery which needs regular recharging. Self-care isn’t selfish; it’s essential. Whether it’s enjoying a warm bath, spending time with loved ones, or simply unplugging from your phone for a while, these moments allow your mind to rest and recover.
When you prioritise your emotional health, you’re better equipped to handle challenges without feeling overwhelmed. Remember to schedule downtime just like any other important appointment.
Self-care is not a luxury; it’s a powerful, proactive way to protect your energy, stay emotionally strong and live with more balance and intention.
- Are there any quick techniques to restore calm during a busy day?
Definitely. One of my favourites is the 5-4-3-2-1 Grounding technique. Whenever you feel stressed, pause and name:
- five things you can see
- four things you can touch
- three things you can hear
- two things you can smell
- one thing you can taste
This simple practice helps bring your focus back to the present moment. Even stepping outside for a few minutes of fresh air or doing a quick 2-minute stretch can help reset your mood and restore a sense of calm.
- How can these techniques be turned to daily mental wellness habits?
Consistency is key. These practices work best when they’re integrated into your daily routine, not just when things feel out of control. Pick one or two techniques that resonate with you and build them into your schedule, just like brushing your teeth. You could start your day with five minutes of breathing or end it with a gratitude reflection. Over time, these small habits build mental strength, making stress easier to manage before it escalates.
- Any words of encouragement for someone who feels overwhelmed right now?
Start where you are. You don’t need to fix everything overnight. Choose one small technique that feels doable and begin there. Remember, seeking help, whether from a friend, a support group or a professional is a strong and courageous step. You are not alone, and you are capable of more than you realise.
We live in a world that often pressures us to stay strong, to always be “on” and to keep going no matter what. But the truth is, it’s human to have moments of struggle, uncertainty or exhaustion. You don’t have to have it all together all the time and there’s no shame in not feeling your best.
It’s okay not to be okay. No one has all the answers and not everything is within your control. Sometimes, the best thing you can do is simply be with yourself and allow space for those feelings. You don’t need to “fix” it right now. You just need to be.
About Sapna Jaggeshar Mudhoo
Sapna Jaggeshar Mudhoo is a dedicated Health Psychologist, accredited by the British Psychological Society and licensed by the Allied Health Professional Council of Mauritius. She is committed to understanding, supporting and improving human behaviour and enhancing mental health and wellness.
Her core mission is to help individuals navigate their emotional, cognitive and social challenges to improve their quality of life. Sapna completed her studies at the University of Northampton in United Kingdom, specialising in the psychological aspects of health and illness. She employs evidence-based techniques to assist individuals in managing stress, building emotional resilience and fostering sustainable self-care practices. Her compassionate and practical approach focuses on implementing small, meaningful changes that lead to lasting positive impacts.
Additionally, Sapna is actively involved with 14 NGOs, where she serves as a psychologist and consultant, further demonstrating her dedication to community mental health. She also is a lecturer in the mental health field at various universities.
She is the Director of both the Caleb Centre for Learning and Maison Vyasa. She is a chartered member of Rotary Club of Helvetia Happiness, the first cause-based club in Africa focusing on mental wellbeing.
For more insights and resources on mental health, you can follow her on Facebook at Talk2UrPSY and on Instagram at sapna_jaggeshar_mudhoo.
