Wellness Minutes

Dr. Gitika Talwar, PhD
  • 5.0 (6)
  • MENTAL HEALTH

Looking for a short mental health podcast you can actually fit into your day? Wellness Minutes is designed for busy people who know stress, burnout, and overwhelm—but want quick, practical ways to feel better. Hosted by an Indian Clinical-Community Psychologist based in the U.S., each short episode ( under 7 minutes) offers guided practices and bite-sized wisdom from psychology, neuroscience, and spirituality. Whether you need fast stress relief, a quick mindfulness break, or simple coping strategies for burnout, this podcast gives you tools you can use right away. Think of it as your pocket-sized wellness companion: short, calming, and grounded in evidence-based mental health practices. Each episode is an invitation to pause, breathe, and bring more balance into your everyday life—no matter how busy things get.

  1. 11/03/2025

    Reconnecting Through Talking Rituals: A Wellness Guide

    Do you ever feel disconnected from family and friends, especially those living far away? When each day blends into the next, how do we maintain meaningful connections? Drawing inspiration from Anne Lamott's book "Help Thanks Wow," this episode explores a simple yet profound talking ritual that offers both health benefits and deeper engagement with loved ones. The three-word practice creates a framework for authentic conversation that acknowledges our struggles, celebrates our gratitude, and recognizes moments of wonder in our daily lives. "Help" invites us to practice self-compassion by acknowledging difficulties and recognizing when we need support. Asking for assistance—whether with small tasks like laundry or bigger challenges—is a mindful act that validates our struggles and opens space for solutions. "Thanks" encourages gratitude practice, not to ignore problems but to reduce the overwhelming feelings they generate. And "Wow" prompts us to look for moments of awe that research shows bring us into the present moment, affecting our perception of time and making life more satisfying. This episode provides practical guidance for incorporating this ritual into daily life and shares personal experiences of how it helped during difficult times. The practice creates meaningful connection points with family and friends that transcend distance and routine, allowing us to share our full humanity with those we care about most. Next time you're feeling disconnected, try sharing your daily "Help, Thanks, Wow" with someone you love. You might be surprised by how three simple words can transform your relationship and bring you collectively to the present moment. What "wow" moment will you notice today? We'd love to hear from you, send us a text! Opening Music by Jeremiah Alves from Pixabay Closing Music by Aleksandr Karabanov from Pixabay Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

    6 min

  2. 09/19/2025

    Perfectionism is holding you back more than you realize

    Perfectionism has a way of silencing our voices. After a lengthy break from recording, I found myself trapped in an endless cycle of waiting for the "perfect episode" before returning to the microphone. The pressure to create something extraordinary after such a long absence kept me silent far longer than necessary. Today, I'm breaking that silence by embracing imperfection. Drawing wisdom from a beautiful lesson my mother learned while studying Madhubani painting—the deliberate practice of leaving something imperfect on the canvas as an exercise in humility—I explore our complicated relationship with flaws and mistakes. This traditional teaching reminds us that perfection belongs only to creation itself, while we humans are designed to learn through our imperfections. Mindfulness and self-compassion emerge as essential companions on this journey. When we approach our imperfections with awareness rather than judgment, we transform potential shame into opportunities for growth. Even as I notice the pauses, background noises, and verbal stumbles throughout this recording, I'm choosing to share it as an invitation for you to sit kindly with your own imperfections. What might happen if we stopped waiting to be perfect before beginning? What if those very flaws we try to hide are actually our greatest teachers? I'd love to hear your thoughts on your relationship with imperfection and how it has shaped your life journey. We'd love to hear from you, send us a text! Opening Music by Jeremiah Alves from Pixabay Closing Music by Aleksandr Karabanov from Pixabay Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

    5 min

  3. 09/18/2025

    What Your Irritability Is Desperately Trying to Tell You

    Have you ever tried to focus on an important task while feeling irritated or upset? That nagging emotional state isn't just an inconvenience—it's your brain processing critical data that demands your attention. Welcome to episode 12 of the Wellness Minute, where we dive into the science of emotions and discover why the simple act of naming our feelings can transform our mental clarity. Drawing from evolutionary psychology and the groundbreaking work of Paul Ekman, we explore the five universal emotions—joy, fear, sadness, anger, and disgust—and why each serves a vital purpose in our lives. Fear protects us from danger, joy tells us when we can relax, sadness indicates what matters to us, anger alerts us to threats, and disgust helps us avoid harmful substances. Rather than viewing emotions as inconveniences, we can recognize them as sophisticated data processing systems evolved to keep us safe and help us thrive. When overwhelming emotions arise, I share a simple yet powerful practice: pause, breathe, and ask "What am I feeling?" Through a personal story of how acknowledging sadness beneath irritability created immediate relief, I demonstrate how naming emotions without judgment activates the organized part of our brain. This paradoxical approach—focusing briefly on feelings to ultimately free our focus for other tasks—works because emotions are like persistent children; they'll continue demanding attention until acknowledged. Try this practice yourself, and for a delightful exploration of emotional intelligence the whole family can enjoy, watch Pixar's "Inside Out" this weekend. Your feelings aren't weaknesses to overcome—they're valuable data waiting to be processed. We'd love to hear from you, send us a text! Opening Music by Jeremiah Alves from Pixabay Closing Music by Aleksandr Karabanov from Pixabay Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

    5 min

  4. 09/11/2025

    Breaking Free from Mental Loops

    Every living species has a superpower, and for humans, it's our capacity to think and problem-solve—yet this gift becomes problematic when we can't stop thinking to the point of exhaustion. • Our imagined problems are often worse than reality, with research showing worry about pain is typically worse than the pain itself • The issue isn't having thoughts but being unable to rest from them as we default into constant thinking • Separate yourself from thoughts by acknowledging "I have thoughts" instead of "I am thinking" • Categorize thoughts as truth, memory, speculation, problem-solving, or judgment • Visualize thoughts as bubbles and let them float by rather than clinging to them • Disrupt thought patterns by activating your senses—try deep breathing, observing a candle, taking a walk • Grounding activities like organizing closets or washing dishes can help shift from thinking to sensing We'd love to hear from you, send us a text! Opening Music by Jeremiah Alves from Pixabay Closing Music by Aleksandr Karabanov from Pixabay Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

    6 min

  5. 09/11/2025

    Mindful Eating: Breaking Free from Guilt and Finding Gratitude

    Our complicated relationship with food often stems from childhood, where being fed helped soothe our distress, creating deep connections between food and comfort that persist into adulthood. We explore the mindful approach to comfort eating, focusing on how to be present with both our food and feelings without judgment. • Direct correlation between stress levels and comfort eating behaviors • Distinction between mindless eating and mindful comfort • Importance of naming feelings while also seeking appropriate comfort • How curiosity without judgment can transform our relationship with food • The power of engaging all five senses when eating comfort foods • Moving from guilt to gratitude for food's capacity to soothe • Using comfort eating as a signal to tune into underlying emotions • Understanding that comfort food and nutritious food serve different purposes Take time to slow down while eating, engage your senses, and be curious about what's underneath your cravings – this practice can transform your relationship with food and help you better understand your emotional needs. We'd love to hear from you, send us a text! Opening Music by Jeremiah Alves from Pixabay Closing Music by Aleksandr Karabanov from Pixabay Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

    5 min

  6. 09/09/2025

    Burnout: When Passion Becomes Exhaustion

    We explore the concept of burnout as a state of mental and physical exhaustion that occurs when we're constantly "switched on" without adequate rest periods. This episode provides practical strategies to recognize and address burnout before it significantly impacts your wellbeing. • Burnout begins with passion—giving more energy than you receive • Your behavior might appear unchanged while your thoughts and feelings reveal exhaustion • Balance energy-giving activities with energy-depleting ones throughout your day • Regular physical activity helps discharge stress stored in the body • Like farmland needs rest after harvest, humans need recovery periods after intense productivity Here's a link to another podcast episode by Dr Brene Brown about Burnout:  https://brenebrown.com/podcast/brene-with-emily-and-amelia-nagoski-on-burnout-and-how-to-complete-the-stress-cycle/ We'd love to hear from you, send us a text! Opening Music by Jeremiah Alves from Pixabay Closing Music by Aleksandr Karabanov from Pixabay Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

    5 min

  7. 09/08/2025

    Our feelings are data waiting to be processed, not enemies to be fought.

    Naming our emotions isn't just therapy-speak—it's a powerful tool for mental clarity and focus. When we acknowledge our feelings without judgment, we free up mental resources that would otherwise be consumed by emotions running like background programs. • The five universal emotions identified by psychologist Paul Ekman are joy, fear, sadness, anger, and disgust • Each emotion serves an evolutionary purpose—fear protects us from harm, joy signals when to relax, sadness shows what matters to us • Feelings are a combination of bodily sensations and thoughts that provide important data • When emotions are ignored, they demand attention like a crying child • Naming feelings helps transfer control to the organized part of our brain • Acknowledging emotions doesn't change external circumstances but transforms our internal experience • A simple practice: ask "What am I feeling?" when overwhelmed, then name the feeling without judgment For a family-friendly introduction to these concepts, watch Inside Out, which beautifully illustrates the five universal emotions discussed in this episode. We'd love to hear from you, send us a text! Opening Music by Jeremiah Alves from Pixabay Closing Music by Aleksandr Karabanov from Pixabay Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

    5 min

  8. 09/05/2025

    The Art of Reconnecting Through Talking Rituals

    The "Help, Thanks, Wow" ritual offers a simple yet powerful way to reconnect with ourselves and loved ones while improving our wellbeing through acknowledging struggles, expressing gratitude, and finding wonder in everyday life. • Inspired by Anne Lamott's book combining humor and spirituality • "Help" acknowledges difficulties and allows us to practice self-compassion by recognizing when we need support • Asking for help gives permission to explore solutions beyond our own capabilities • "Thanks" focuses on gratitude for what we have without ignoring problems • Gratitude helps reduce overwhelming feelings created by our problems • "Wow" invites us to experience awe and wonder in daily life • Stanford research shows awe brings us to the present moment and makes life more satisfying • Looking for "wow moments" can be like a daily treasure hunt • Even on difficult days, sunrises and sunsets offer reliable opportunities for wonder Take a moment today to practice "Help, Thanks, Wow" and share your experience with loved ones. We'd love to hear from you, send us a text! Opening Music by Jeremiah Alves from Pixabay Closing Music by Aleksandr Karabanov from Pixabay Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

    6 min
See All (65)

Ratings & Reviews

5
out of 5
6 Ratings

About

Looking for a short mental health podcast you can actually fit into your day? Wellness Minutes is designed for busy people who know stress, burnout, and overwhelm—but want quick, practical ways to feel better. Hosted by an Indian Clinical-Community Psychologist based in the U.S., each short episode ( under 7 minutes) offers guided practices and bite-sized wisdom from psychology, neuroscience, and spirituality. Whether you need fast stress relief, a quick mindfulness break, or simple coping strategies for burnout, this podcast gives you tools you can use right away. Think of it as your pocket-sized wellness companion: short, calming, and grounded in evidence-based mental health practices. Each episode is an invitation to pause, breathe, and bring more balance into your everyday life—no matter how busy things get.

Information

  • Creator
    Dr. Gitika Talwar, PhD
  • Years Active
    2020 - 2025
  • Episodes
    65
  • Rating
    Clean
  • Copyright
    © 2025 Wellness Minutes
  • Show Website
    Wellness Minutes