1. Prioritize Physical Well-being:

• Get Regular Exercise: Even 30 minutes of walking daily can significantly boost your mood and energy levels. Exercise releases endorphins, which have mood-lifting effects.
• Eat Healthy and Stay Hydrated: A balanced diet and sufficient water intake can improve focus, energy, and overall well-being. Be mindful of how caffeine and alcohol affect your mood, as they can sometimes exacerbate anxiety or low mood.
• Make Sleep a Priority: Aim for 7-9 hours of quality sleep per night. Establish a consistent sleep schedule and reduce blue light exposure from screens before bedtime to improve sleep quality.

1. Cultivate Connection and Relationships:

• Connect with Others: Good relationships provide a sense of belonging, self-worth, and emotional support. Make time for family and friends, whether through in-person gatherings, phone calls, or video chats.
• Give to Others: Volunteering or performing small acts of kindness can provide a sense of fulfillment and contribute to your overall well-being.

1. Engage in Mindful and Relaxing Activities:

• Practice Mindfulness: Pay attention to the present moment without judgment. This can be done through meditation, deep breathing exercises, or simply noticing your surroundings.
• Engage in Hobbies and Enjoyable Activities: Make time for things you love, whether it’s reading, listening to music, spending time in nature, or pursuing creative outlets like art or journaling.
• Explore Relaxation Techniques: Consider yoga, muscle relaxation, or guided meditations to help manage stress.

1. Develop Healthy Coping Mechanisms:

• Set Goals and Priorities: Decide what needs to get done now and what can wait. Learning to say “no” to new tasks when you feel overwhelmed can prevent burnout.
• Practice Gratitude: Regularly remind yourself of things you’re grateful for, big or small. This can shift your perspective and foster a more positive outlook.
• Challenge Negative Thoughts: Identify and question unhelpful or negative thought patterns. Focus on fostering a more positive mindset, acknowledging both positive and negative emotions without letting the negative ones take over.
• Limit Negative Information Exposure: Be mindful of how much news or social media you consume, especially if it’s contributing to stress or anxiety.
• Journaling: Writing down your thoughts and feelings can be a powerful way to process emotions and gain clarity.

1. Seek Professional Help When Needed:

• If you’re struggling with persistent feelings of sadness, anxiety, overwhelm, or other mental health concerns, it’s crucial to reach out for professional support. A doctor or mental health professional can provide guidance, diagnosis, and treatment options like therapy or medication.
  Remember: Self-care is a personalized journey. What works for one person might not work for another. Experiment with different strategies and find what truly nourishes your mind and helps you maintain good mental health.

Let it go

Ignore them

Give it time

Don’t compare

Stay calm

It’s on you

Always smile

• Early Years (1911-1940s): IBM was founded in 1911 as the Computing-Tabulating-Recording Company (CTR) through the merger of four companies. In the 1930s, CTR changed its name to International Business Machines Corporation (IBM). During World War II, IBM played a significant role in developing punch-card systems for the US government.
• Computing Era (1950s-1970s): IBM introduced its first computer, the IBM 701, in 1953. The company dominated the mainframe market with its System/360 and System/370 series. IBM also developed the floppy disk and the relational database.
• Personal Computing (1980s): IBM entered the personal computer market with the IBM PC in 1981, which became an industry standard. The company partnered with Microsoft to develop the operating system for the PC.
• Modern Era (1990s-present): In the 1990s, IBM shifted its focus towards services and software. The company acquired several businesses, including PricewaterhouseCoopers Consulting and SPSS. Today, IBM is a leader in artificial intelligence, cloud computing, and quantum computing.

Some notable IBM innovations include:

• Watson: IBM’s AI platform that won Jeopardy! in 2011
• Deep Blue: The supercomputer that defeated chess champion Garry Kasparov in 1997
• Quantum Computing: IBM’s quantum computing platform that enables researchers and developers to experiment with quantum algorithms

IBM has a long history of innovation and continues to shape the technology industry today.

• Biological: Genetics, brain chemistry, or hormonal imbalances.
• Psychological: Trauma, abuse, or low self-esteem.
• Social: Isolation, discrimination, poverty, or stressful environments.
• Lifestyle: Sleep, diet, physical activity, and substance use.

1. Anxiety Disorders: Excessive fear or worry (e.g., generalized anxiety, panic disorder, phobias).
2. Depression: Persistent sadness, loss of interest, and low energy.
3. Bipolar Disorder: Extreme mood swings (mania and depression).
4. Schizophrenia: Distorted thinking, hallucinations, and delusions.
5. PTSD: Lingering trauma after a terrifying event.
6. Eating Disorders: Unhealthy relationships with food/body image (e.g., anorexia, bulimia).
7. OCD: Repetitive thoughts (obsessions) and behaviors (compulsions).
8. ADHD: Difficulty focusing, hyperactivity, and impulsivity.

1. Emotional Well-being: Ability to manage emotions, cope with challenges, and maintain resilience.
2. Psychological Well-being: Positive self-esteem, problem-solving skills, and a sense of purpose.
3. Social Well-being: Building healthy relationships and contributing to communities.

Anxiety disorders (like generalized anxiety disorder, panic disorder, phobias) Depression Bipolar disorder Post-traumatic stress disorder (PTSD) Obsessive-compulsive disorder (OCD) Schizophrenia and other psychotic disorders

3. Signs You Might Be Struggling

Persistent sadness or low mood Excessive fears, worries, or extreme mood changes Withdrawal from friends and activities Changes in eating or sleeping habits Difficulty concentrating Thoughts of self-harm or suicide