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Monday 10am - 12pm 6pm - 8pm Tuesday 10am - 12pm 6pm - 8pm Wednesday 10am - 12pm 6pm - 8pm Thursday 10am - 12pm 6pm - 8pm Friday 10am - 12pm 6pm - 8pm Saturday 10am - 12pm 6pm - 8pm

Advait Mindwin Clinic

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Advait Mindwin Clinic

Psychiatrist clinic. Deaddiction specialist. Child and adolescent psychiatrist

05/01/2026

Beyond the "New Year, New Me": How to Actually Make Habits Stick in 2026 We’ve all been there

We’ve all been there. On January 1st, we’re ready to conquer the world. By February 14th, the gym membership is gathering dust and the kale is wilting in the fridge.

The problem isn't your willpower; it’s the framework. This year, let’s stop making 'resolutions' and start building 'systems.'

Why Most Resolutions Fail
Most goals fail because they are outcomes rather than identities.

Outcome: 'I want to lose 10 pounds.'

Identity: 'I am the type of person who never misses a workout.'

When you focus on the identity, the results follow naturally.

3 Strategies for a Successful 2026
If you want to make a change that lasts past Q1, try these three science-backed methods:

Micro-Habits (The 2-Minute Rule): If a habit takes less than two minutes, do it. Want to read more? Read one page. Want to run? Just put on your shoes. Make it so easy you can’t say no.

Habit Stacking: Anchor your new habit to an existing one. 'After I pour my morning coffee (current habit), I will write down three things I'm grateful for (new habit).'

The 80/20 Rule: You don't need to be perfect. If you hit your goals 80% of the time, you’re winning. Give yourself the grace to be human.

My Personal Focus This Year
'Progress is not a straight line; it’s a series of pivots.'

This year, I’m moving away from rigid checklists. Instead, my 'North Star' is [Insert your personal theme, e.g., Presence, Consistency, or Adventure]. I’m focusing less on the destination and more on enjoying the daily process.

What’s Your One Small Win?
You don't need to overhaul your entire life by tomorrow. What is one tiny thing you can do today to move toward the person you want to be?

Drop a comment below and let’s hold each other accountable!
For more info visit us at http://www.drashwinikulkarni.in/latest-update/beyond-the-new-year-new-me-how-to-actually-make-habits-stick-in-2026-we-ve-all-been-there/89?utm_source=facebookpage

31/12/2025

Happy New Year 2026 ✨🎉
From our family to yours, may God fill your year with peace, good health, clarity, and hope.
Wishing calm minds, stronger hearts, and brighter days ahead.
— Dr. Ashwini Kulkarni

25/12/2025

Merry Christmas 🎄✨
May your Christmas be merry, your heart be light, and your mind at peace.
Wishing you moments of calm, connection, and emotional wellbeing this festive season.
— Dr. Ashwini Kulkarni

24/12/2025

Cultivating Clarity: 5 Daily Habits to Boost Your Mental Health

In a world that often feels like it's moving at 100 mph, prioritizing your mental well-being isn't just a 'nice-to-have'—it's a necessity. The good news is that boosting your mental health doesn't always require a total life overhaul. Research from 2025 highlights that small, consistent shifts in our daily routines can lead to significant improvements in mood, resilience, and clarity.

Here are 5 science-backed habits to help you build a stronger, happier mind this year.

1. Master Your 'Sleep Hygiene'
We often treat sleep as a luxury, but it is actually the biological foundation of mental health. Experts are increasingly emphasizing 'sleep hygiene'—the habits that signal to your brain it’s time to rest. Poor sleep isn't just about being tired; it’s linked to higher levels of cortisol (the stress hormone) and increased irritability.

The Habit: Aim for 7–9 hours of sleep and stick to a consistent wake-up time, even on weekends.

Pro Tip: Create a 'digital sunset' by putting away screens 60 minutes before bed. The blue light from phones suppresses melatonin and keeps your brain in 'alert mode.'

2. Practice 'Forest Bathing' (Nature Immersion)
The Japanese practice of Shinrin-yoku, or forest bathing, has gained massive scientific backing recently. It’s not about hiking or intense exercise; it’s about simply being in nature and engaging your senses. Studies show that just 20 minutes in a green space can significantly lower blood pressure and reduce symptoms of anxiety.

The Habit: Spend at least 20 minutes outside daily. If you can’t get to a forest, a local park or even a tree-lined street works.

Pro Tip: Leave the headphones at home. Focus on the sound of the wind, the texture of the bark, or the scent of the rain to ground yourself in the present moment.

3. Prioritize 'Micro-Movements'
You don’t need to run a marathon to get a 'runner's high.' In 2025, the focus has shifted toward 'exercise snacks'—brief bursts of movement throughout the day. Physical activity releases endorphins and BDNF (a protein that supports brain cell growth), which act as natural antidepressants.

The Habit: Incorporate 5–10 minute movement breaks every few hours. This could be stretching, a quick walk, or a few squats.

Pro Tip: Try bodyweight resistance exercises. New research suggests that strength training is uniquely effective at improving cognitive function and reducing 'brain fog.'

4. Cultivate 'High-Quality' Connections
In an era of digital 'likes, ' we are lonelier than ever. Mental health isn't just internal; it's social. Meaningful human connection acts as a buffer against stress and provides a sense of belonging that is vital for emotional stability.

The Habit: Schedule one 'real-time' interaction per day. This could be a phone call, a coffee date, or even a deep conversation with a neighbor.

Pro Tip: Share a meal. Recent data suggests that regularly sharing meals with others is one of the strongest indicators of high subjective well-being and life satisfaction.

5. Start a Daily Gratitude Practice
Our brains are naturally wired with a 'negativity bias'—we notice what goes wrong more easily than what goes right. Gratitude is the tool that rewires this circuit. By intentionally looking for the good, you train your brain to find more of it.
For more info visit us at http://www.drashwinikulkarni.in/latest-update/cultivating-clarity-5-daily-habits-to-boost-your-mental-health/88?utm_source=facebookpage

20/12/2025

Defensiveness Is Destroying More Relationships Than Cheating.
When every conversation feels like a battle, connection slowly fades.
Healing begins with listening, accountability, and emotional safety—not walls.
Healthy relationships require openness, not constant self-protection.

For personalized mental health guidance, reach out to:
Dr. Ashwini Kulkarni
Psychiatrist, Neuropsychiatrist
🏢Clinic No A307, 3rd floor, Gera’s Imperium Oasis, near Keys Hotel, near Finolex Chowk, Morewadi, Pimpri Colony, Pimpri-Chinchwad, Maharashtra 411018
📞 +91-7350823573
🌐 www.drashwinikulkarni.com

18/12/2025

Why Do So Many Couples Today Feel Unsafe in Love?
The rise of relationship anxiety is real.
Love cannot grow in fear — it needs safety, trust, and emotional security.
Understanding why is the first step toward healing.

For personalized mental health guidance, reach out to:
Dr. Ashwini Kulkarni
Psychiatrist, Neuropsychiatrist
🏢Clinic No A307, 3rd floor, Gera’s Imperium Oasis, near Keys Hotel, near Finolex Chowk, Morewadi, Pimpri Colony, Pimpri-Chinchwad, Maharashtra 411018
📞 +91-7350823573
🌐 www.advaitmindwin.com

16/12/2025

Unrealistic Expectations & Society’s Demands — The Silent Pressure We All Feel.
You’re not failing. The standards are.
Pause. Breathe. Choose your peace.

Thanks for reading.
Follow for more.

For personalized mental health guidance, reach out to:
Dr. Ashwini Kulkarni
Psychiatrist, Neuropsychiatrist
🏢Clinic No A307, 3rd floor, Gera’s Imperium Oasis, near Keys Hotel, near Finolex Chowk, Morewadi, Pimpri Colony, Pimpri-Chinchwad, Maharashtra 411018
📞 +91-7350823573
🌐 www.drashwinikulkarni.com

15/12/2025

The Most Dangerous Lie We Tell:
“I’m fine.”
Behind those two words can hide anxiety, burnout, depression, and silent suffering.
You don’t have to carry it alone.
Asking for help is strength, not weakness.

For personalized mental health guidance, reach out to:
Dr. Ashwini Kulkarni
Psychiatrist, Neuropsychiatrist
🏢Clinic No A307, 3rd floor, Gera’s Imperium Oasis, near Keys Hotel, near Finolex Chowk, Morewadi, Pimpri Colony, Pimpri-Chinchwad, Maharashtra 411018
📞 +91-7350823573
🌐 www.drashwinikulkarni.com

12/12/2025

When Parents Fear “Log Kya Kahenge” More Than Their Child’s Pain
Cultural obsession with reputation often silences a child’s emotions.
Mental health struggles get hidden to “protect the family image.”
But early intervention can prevent lifelong psychological trauma.
Your child’s peace is worth far more than people’s approval.

For personalized mental health guidance, reach out to:
Dr. Ashwini Kulkarni
Psychiatrist, Neuropsychiatrist
🏢Clinic No A307, 3rd floor, Gera’s Imperium Oasis, near Keys Hotel, near Finolex Chowk, Morewadi, Pimpri Colony, Pimpri-Chinchwad, Maharashtra 411018
📞 +91-7350823573
🌐 www.drashwinikulkarni.com

10/12/2025

Navigating Panic: Quick Tips for When Anxiety Strikes

Panic attacks can feel overwhelming and frightening, but understanding how to cope can make a significant difference. If you or someone you know experiences panic attacks, these simple tips can help in the moment.

1. Focus on Your Breath
When panic sets in, your breathing often becomes shallow and rapid. Try this:

Deep Belly Breathing: Place one hand on your chest and the other on your stomach. Inhale slowly through your nose, feeling your stomach rise. Exhale slowly through your mouth, feeling your stomach fall.

4-7-8 Technique: Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. Repeat several times. This rhythmic breathing can help calm your nervous system.

2. Ground Yourself with Your Senses
Engage your senses to pull yourself back to the present moment. Try the 5-4-3-2-1 technique:

5 things you can see

4 things you can feel (e.g., the texture of your clothes, the floor beneath your feet)

3 things you can hear

2 things you can smell

1 thing you can taste (e.g., a mint, or simply the inside of your mouth)

3. Remind Yourself It Will Pass
Panic attacks, while intense, are temporary. Remind yourself: 'This feeling is uncomfortable, but it will pass.' Challenging the fear that something catastrophic is happening can help regain a sense of control.

4. Move Your Body (If Possible)
Gentle movement can help release built-up tension. If you're able, take a short walk, stretch, or simply shake out your limbs. This can help dissipate some of the physical energy associated with panic.

5. Seek Support
You don't have to face panic attacks alone. Talk to a trusted friend, family member, or mental health professional. Learning coping strategies and addressing underlying causes can lead to significant improvement.

Remember, panic attacks are treatable. With the right tools and support, you can learn to manage them effectively.

Here's an image that could accompany the blog post:. For more info visit us at http://www.drashwinikulkarni.in/latest-update/navigating-panic-quick-tips-for-when-anxiety-strikes/87?utm_source=facebookpage

Address

Office No A307, 3rd Floor, Gera's Imperium Oasis, Near Keys Hotel, Near Finolex Chowk, Morewadi, Pimpri Colony, Pimpri Chinchwad, Pune, Maharashtra/
Pimpri
411018

Opening Hours

Monday	10am - 12pm
	6pm - 8pm
Tuesday	10am - 12pm
	6pm - 8pm
Wednesday	10am - 12pm
	6pm - 8pm
Thursday	10am - 12pm
	6pm - 8pm
Friday	10am - 12pm
	6pm - 8pm
Saturday	10am - 12pm
	6pm - 8pm

Telephone

7350823573

Website

http://www.drashwinikulkarni.in/

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