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Dr. Amit Tak

MBBS, M.D

Psychiatrist, Aurangabad

10 Years Experience  ·  300 at clinic
Dr. Amit Tak MBBS, M.D Psychiatrist, Aurangabad
10 Years Experience  ·  300 at clinic  ·  ₹ online
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Personal Statement

To provide my patients with the highest quality dental care, I'm dedicated to the newest advancements and keep up-to-date with the latest health care technologies....more
To provide my patients with the highest quality dental care, I'm dedicated to the newest advancements and keep up-to-date with the latest health care technologies.
More about Dr. Amit Tak
Dr. Amit Tak is a trusted Psychiatrist in Nashik Highway, Aurangabad. He has helped numerous patients in his 10 years of experience as a Psychiatrist. He has done MBBS, M.D. You can consult Dr. Amit Tak at Family care clinic in Nashik Highway, Aurangabad. Book an appointment online with Dr. Amit Tak on Lybrate.com.

Lybrate.com has a number of highly qualified Psychiatrists in India. You will find Psychiatrists with more than 32 years of experience on Lybrate.com. You can find Psychiatrists online in Aurangabad and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Education
MBBS - Maharashtra University of Health Sciences - 2006
M.D - Maharashtra University of Health Sciences - 2010
Languages spoken
English
Hindi

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Banjara chowk, Near amarprit hotel, chalna road, phokartpudaAurangabad Get Directions
300 at clinic
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Near cosmos bank, near sharad hotel,Tv centre areaAurangabad Get Directions
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I am suffering from negativity problem from long time. Please help me to recover ?

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist
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Dear , everyone, one day or other, certainly goes through a negative phase in their life. Due to those their attitude changes. I think you have negative attitude problem. You must be able to distinguish between mental disease and mental disorder. Your problem is a mental disorder. Not a mental disease. Therefore no medicines are required. Mental disorder can be successfully treated with the help of awareness, meditation, psychotherapy techniques, life style changes etc. Take care.
1 person found this helpful

Chronic pain is a Disease and not a symptom

Fellow of Endoscopic spine surgery (FENDS) , Fellow of Interventional spine & pain (FISP) , MD-Anaesthesiology & Pain Medicine, Fellow of Pain Management (FPM) , DA( Gold medal-Anaesthesiology & Pain Medicine) , MBBS
Pain Management Specialist
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People who suffer from severe, chronic back pain know how it can utterly disrupt and damage one's life. Chronic back pain can be cruel-making it hard to enjoy even the simplest daily activities, and certainly making it a challenge to carry out an exercise routine and other healthy activities. Moreover, chronic pain was not previously all that well understood. The medical profession used to believe that pain is always a manifestation of an underlying injury or disease. As such, doctors focused on treating the underlying cause of the pain, with the belief that once the injury or disease was cured the chronic pain would then disappear.

If no underlying cause could be found for the pain, then the patient was told that very few treatments are available, or worse, 'the pain must be in your head'. Unfortunately, some doctors still practice in this manner, having no appreciation for the unique problem of chronic pain, newer theories about chronic pain, and the many factors that influence a chronic pain problem.

The medical community is starting to understand that if pain is no longer a function of a healthy nervous system (signaling that there is a disease or underlying injury), then the chronic pain itself becomes the problem and needs to be treated as the primary pathology.

The Experience of Chronic Pain

Contrary to popular belief, all pain is real. This may seem like an obvious statement, but people with chronic pain are sometimes treated as if their chronic pain is either imaginary or exaggerated. In some cases, they feel like they have to prove their chronic pain to their friends, family, and doctors. Some patients are told by their doctor that there is no reason for the chronic pain and therefore 'it cannot be that bad'.

Chronic pain is a personal experience and cannot be measured like other problems in medicine, such as a broken leg or an infection. For instance, a broken leg can be confirmed by an X-ray and an infection by a blood test measuring white blood cell count. Unfortunately, there is no medical test to measure chronic pain levels.

To make matters more challenging for the patient, for many chronic pain problems, there is no objective evidence or physical findings to explain the pain. Thus, many chronic pain sufferers go from one doctor to the next searching for explanations. This process can lead to unnecessary evaluations and treatments, in addition to putting the patient at risk for actually being harmed or made worse by the healthcare profession.

Everyone experiences and expresses pain differently. Two people with the exact same injury will feel and show their pain in unique ways depending on a number of things such as:

The situation in which the pain occurs
Thoughts about the chronic pain, such as 'this is nothing serious' versus 'this pain could kill me'
Emotions associated with the chronic pain, such as depression and anxiety versus hopefulness and optimism
Cultural influences determining whether a person is to be more stoic or more dramatic in showing pain to others
The newest theories of chronic pain can now explain, on a physiological level, how and why people experience pain differently.

Types of Back Pain: Acute Pain, Chronic Pain, and Neuropathic Pain

Understanding how pain is defined is important in order to learn how to better control it. For the purposes of research and medical practice, pain can be separated into three categories:

-Acute Pain
-Chronic Pain
-Neuropathic Pain

Acute Pain

One common type of pain is acute pain, currently defined as pain lasting less than 3 to 6 months, or pain that is directly related to tissue damage. This is the kind of pain that is experienced from a paper cut or needle prick. Other examples of acute pain include:

Touching a hot stove or iron. This pain will cause a fast, immediate, intense pain with an almost simultaneous withdrawal of the body part that is being burned. More of an aching pain might be experiencing a few seconds after the initial pain and withdrawal.
Smashing one's finger with a hammer. This pain is similar to that of touching a hot stove in that there is an immediate pain, withdrawal and then 'slower' aching pain.
Labor pains. The pain during childbirth is acute and the cause is certainly identifiable.

The longer pain goes on the more susceptible it is to other influences and developing into a chronic pain problem. These influences include such things as the ongoing pain signal input to the nervous system even without tissue damage, lack of exercise (physical deconditioning), a person's thoughts about the pain, as well as emotional states such as depression and anxiety.

Chronic Pain

There are at least two different types of chronic pain problems - chronic pain due to an identifiable pain generator (e.g. an injury), and chronic pain with no identifiable pain generator (e.g. the injury has healed).

Chronic pain due to an identifiable pain generator

This type of chronic pain is due to a clearly identifiable cause. Certain structural spine conditions (for example, degenerative disc disease,spinal stenosis and spondylolisthesis can cause ongoing pain until successfully treated. These conditions are due to a diagnosable anatomical problem.

If the pain caused by these types of conditions has not subsided after a few weeks or months of conservative (nonoperative) treatments, then spine surgery may usually be considered as a treatment option.

Chronic pain with no identifiable pain generator
This type of pain continues beyond the point of tissue healing and there is no clearly identifiable pain generator that explains the pain. It is often termed 'chronic benign pain'.

It appears that pain can set up a pathway in the nervous system and, in some cases, this becomes the problem in and of itself. In chronic pain, the nervous system may be sending a pain signal even though there is no ongoing tissue damage. The nervous system itself misfires and creates the pain. In such cases, the pain is the disease rather than a symptom of an injury.

The term 'chronic pain' is generally used to describe the pain that lasts more than three to six months, or beyond the point of tissue healing. Chronic pain is usually less directly related to identifiable tissue damage and structural problems. Examples of chronic pain are: chronic back pain without a clearly determined cause, failed back surgery syndrome (continued pain after the surgery has completed healed), and fibromyalgia.

Chronic pain is influenced by many factors, such as ongoing pain signal input to the nervous system even without tissue damage, physical deconditioning due to lack of exercise, a person's thoughts about the pain, as well as emotional states such as depression and anxiety. Chronic pain is much less well understood than acute pain.

Neuropathic Pain

Neuropathic pain has only been investigated relatively recently. In most types of neuropathic pain, all signs of the original injury are usually gone and the pain that one feels is unrelated to an observable injury or condition. With this type of pain, certain nerves continue to send pain messages to the brain even though there is no ongoing tissue damage.

Neuropathic pain (also called nerve pain or neuropathy) is very different from pain caused by an underlying injury. While it is not completely understood, it is thought that injury to the sensory or motor nerves in the peripheral nervous system can potentially cause neuropathy. Neuropathic pain could be placed in the chronic pain category but it has a different feel then the chronic pain of a musculoskeletal nature.

The neuropathic pain feels different than musculoskeletal pain and is often described with the following terms: severe, sharp, lancinating, lightning-like, stabbing, burning, cold, and/or ongoing numbness, tingling or weakness. It may be felt traveling along the nerve path from the spine down to the arms/hands or legs/feet. It's important to understand neuropathic pain because it has very different treatment options from other types of back pain. For example, opioids (such as morphine) and NSAID (such as ibuprofen, COX-2 inhibitors) are usually not effective in relieving neuropathic pain. Treatments for neuropathic pain include certain medications, nerve 'block' injections, and a variety of interventions generally used for chronic pain.

When Acute Pain Becomes Chronic Pain

It is critical for a doctor and a patient to have an understanding of the difference between acute pain and chronic pain. With acute pain, the pain is a symptom of injured or diseased tissue. When the injury has finished healing, the correlating pain will subside. For example, with a herniated disc, once the pressure on the nerve is alleviated the acute pain stops. For this reason, medical treatment for acute pain focuses on healing the underlying cause of the pain.

Additionally, with acute pain, the severity of pain directly correlates to the level of tissue damage. This provides us with a protective reflex, such as to stop an activity when it causes pain. However, chronic pain does not serve a protective or other biological function. Treatments will be different depending on the underlying cause of the pain.

Chronic Pain Development

Not all pain that persists will turn into chronic pain. Different people experience chronic pain very differently. Likewise, the effectiveness of a particular treatment for chronic pain will often differ from person to person. For example, a particular medication or injection for a herniated disc may provide effective pain relief for some people but not for others.

One problem is that not all patients with similar conditions develop chronic pain, and it is not understood why some people will develop chronic pain. Also, a condition that appears relatively minor can lead to severe chronic pain, and a serious condition can be barely painful at all.

As pain moves from the acute phase to the chronic stage, influences of factors other than tissue damage and injury come more into play and influences other than tissue input become more important as the pain becomes more chronic.

Pain medicine and pain management as a medical specialty is relatively new. However, now that chronic pain is becoming recognized as a primary problem, rather than always being a symptom of a disease, the specialty of pain management is starting to grow.
Chronic pain is a Disease and not a symptom
1 person found this helpful

I am 39 years male. I have behavioral disorders from last 3 months. please help.?

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist
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I am 39 years male. I have behavioral disorders
from last 3 months. please help.?
Dear , behavior disorders are of many categories like obsessive compulsive disorder, impulsive disorder adhd etc. Treatment requires proper diagnosis of your disorder. Please post a detailed private question to me and I will help you diagnose and to manage it. Take care.

I think I need psychiatrist help. I have a love related problem. Previously I had a girlfriend 4years back. We broke up for misunderstanding. And moved on. I was serious so still have soft corner. Now am in a new relation for last two years. And happy with it. But recently my ex-gf contacted. And we had light chit chat. And decided to met. And yesterday we met and came little bit too close. Now she is creating pressure on me to do something and be with her. But I dnt wanna cheat my present girlfriend. What should I do? How can I manage?

MBBS, MD Psychiatry, DNB Psychiatry
Psychiatrist
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You will have to take a stand. If you want to continue with your present relationship then its better to close off the past. There is no point in reading the same book over and over again again when you know its end. If you do not see a future with your past girlfriend then you should be assertive enough about it and tell it to her. If you are yourself in a hitch then consult a counsellor or psychiatrist personally to clarify your issues.

Hi I am 22 year old female. I am in depression and anxiety. I fell unwanted by my boyfriend and I feel nobody loves me and I can't not do anything in my life. I am always thinking negative in my mind. I have a fear of losing people I love. I don't know what should I do. I love my bf but I don't know he don't even care.

PGDPC
Psychologist
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Hi I am 22 year old female. I am in depression and anxiety. I fell unwanted by my boyfriend and I feel nobody loves m...
Dear Lybrate User, Nice of you to write to me about the issues you are facing .Friends are those with whom one shares all the details and joys of daily life. A boy friend is one with whom one can share your intimate personal details. The very fact that he is your boy friend shows that he cares for you. I encourage you to spend some time with friends with whom you can discuss and share interests and hobbies. This will help you to enjoy all that you are passing through. Take some time out for your self and figure out your goals. Live your life according to your goals .Re look at life and all the events you are passing through objectively. Appreciate and take part in all the opportunities that come your way, look at all the hurdles and obstacles as areas where you have an opportunity to learn something new. Do consult well wishers and friends for suggestions and ideas. Do write back if you do require any further assistance. Wishing you all the best! With

Hi, I am jitendra 29, my father 65 years old, they could not remember things from past few days please suggest any treatment.

Reparenting Technique, BA, BEd
Psychologist
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His age may be a factor for the memory loss and whatever habits he had had when he was younger. Even so he can use some of the suggestions below. The brain is capable of producing new brain cells at any age, so significant memory loss is not an inevitable result of aging. But just as it is with muscle strength, you have to use it or lose it. Your lifestyle, health habits, and daily activities have a huge impact on the health of your brain. Whatever your age, there are many ways you can improve your cognitive skills, prevent memory loss, and protect your grey matter. The hippocampus, a region of the brain involved in the formation and retrieval of memories, often deteriorates with age. Hormones and proteins that protect and repair brain cells and stimulate neural growth also decline with age. Older people often experience decreased blood flow to the brain, which can impair memory and lead to changes in cognitive skills. Exercise the mind and keep it always occupied with new challenges in the form of reading, learning new languages, doing crosswords, puzzles, anagrams, jigsaws, picture completion, picture comparison, sentence completion, Sudoku, riddles, etc. Exercise is a must, and a good eating habit and diet is very essential. Do not drink and smoke, and if you have any bad habits kindly stop them, immediately. You must learn to be stress free and learn relaxation exercises too. Maintain good relations at home and with society. Play games you are not already familiar with that involve strategy, like chess or bridge, and word games like Scrabble. Read newspapers, magazines, and books that challenge you. Get in the habit of learning new things: games, recipes, driving routes, a musical instrument, a foreign language. Take a course in an unfamiliar subject that interests you. The more interested and engaged your brain, the more likely you’ll be to continue learning and the greater the benefits you’ll experience. Take on a project that involves design and planning, such as a new garden, a quilt, or a pond. New research indicates that walking six to nine miles every week can prevent brain shrinkage and memory loss. According to the American Academy of Neurology, older adults who walked between six and nine miles per week had more gray matter in their brains nine years after the start of the study than people who didn't walk as much. If you are not yet old, you may want to work on prevention rather than the cure. That is a good idea. Plan your day well but do not be too rigid. Follow a meaningful and prayerful lifestyle too. One thing that I have seen in many people who have started to live a life of giving and sharing (either in time, money, service and love) have found such pleasure and satiation that the longevity in life and in memory has received a major boost.

My brother suffering from schizophernia since last 20 yrs. We take medicine from Doctor in ranchi

Reparenting Technique, BA, BEd
Psychologist
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Schizophrenia is a debilitating disease, if neglected by the functional people around, and if the person is allowed to do whatever he feels like doing. Quickly get him for therapy (it will be a long-term exercise) and have him put on a tight time-schedule of activities and functions. If you support and are firm with him, much work and action can be gotten out of him. He will become dysfunctional and passive, day by day. If left alone, he will internalize his thoughts, which could only be highly distorted, and this could worsen his condition. He should be active enough to support the work of the psychotropic drugs, and develop some coping skills with the counseling. He is still young and I believe with a lot of scope to at least become a productive member of society. Further neglect of this state of affairs will make him a life-time burden to whoever is left to guardian him. If you are the older brother, you could possibly make him do things to support becoming functional. He needs a firm hand and some force to have him comply with the therapist? s expectations. He must be kept occupied and productive every day.

Hello, I am having a weak memory power. Whatever I study I forget. Pls suggest me.

Reparenting Technique, BA, BEd
Psychologist
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Daily exercise of at least half an hour is a must. Even if you go to a gym, ask for aerobic and/or callisthenic exercises with whatever else you are doing. A healthy body harbors a healthy mind. With regard to memory, it is very important that your brain and body is ideally rested to be able to recall whatever is required, rather comfortably. Puzzles pose problems to the brain that help it to use new pathways and neurons, which give the brain considerable exercise. It taxes the left brain to use logic to solve the myriad possibilities which other activities do not stimulate. Crosswords are excellent for vocabulary learning and use. Jigsaws and Rubik cube stimulate different permutations to finally settle on the most likely one. Picture completion and anagrams help approach problem-solving from several angles. Do Sudoku, and memory co-relation activities and skills. Have a good night’s sleep, have a good breakfast of more proteins, meditate often, remain free of stress, eat a lot of fiber (whole grains, fruits and vegetables), nuts, avocado, eat dark chocolate, consume less of fat and use olive oil instead, do Yoga meditation exercises, etc. You need to check out if you are stronger visual or auditory. The visual is a better mode than the auditory. However, if you combine the two modes, you will get the best concentration. Have a special place of learning, which should be well lit, with soft painted walls, well-ventilated, with no distractions. When you get bored, study by writing. If you repeat learning, at least, five to seven times, you will apparently remember for a longer time. Sit comfortably but do not slouch. The reading material should be of a fairly large print. Study at small intervals of about 40 minutes and then take a break or change the subject. Short-term memory is a faculty of the left brain, and long-term memory is a feature of the right brain. When people are stressed, they tend to favor the right brain and abandon the left brain, where short-term memory resides. So, it is really very simple: deal with the stress and activate left brain functions. Here are a few suggestions to activate left brain function: shut your left nostril and breathe, move your eyes from right to left and vice versa for at least half a minute at a time, and do callisthenic exercises with some form of counting, regularly. There is a new exercise called Super Brain Yoga, which is done by holding the right earlobe with your left thumb and index finger, and the left earlobe with your right hand’s thumb and index finger. In this position, you must squat down and rise up and do this for five minutes every day. There is some memory enhancing techniques and study methods that your teacher will be able to guide you with. If your home life is full of distractions and stress, it is likely to affect your memory, adversely. In that case, I suggest that the family goes for counseling too. The following foods do help too: Blueberries, walnuts, turmeric, Spinach, tomatoes, broccoli, acorn squash, green tea, oily fish, boiled egg, turkey, apples, oatmeal, leafy greens, lentils, pumpkin seeds, avocado, cinnamon, thyme, sunflower seeds, and red wine. Avoid sugar and junk food.

I lost somebody close last year and since then feel very depressed and prefer keeping to myself all the time please help me.

BAMS, MD Ayurveda
Ayurveda
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I lost somebody close last year and since then feel very depressed and prefer keeping to myself all the time please h...
I would recommend following remedy Natural home remedy using Indian gooseberry and nutmeg powder: 1. Cut, de-seed and crush 4-5 Indian gooseberries to paste 2. Press this paste on a sieve and extract the juice 3. Take 2 tsp of this Indian gooseberry juice 4. Add ½ tsp nutmeg powder 5. Mix well 6. Drink 2 times a day This will surely help you.

Hello My voice is little harsh I want to have smooth voice for singing so could you please suggest me some medicine to make my voice smooth so that I can sing better.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist
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Dear Lybrate user. The following steps will help you in having a good voice. Practicing Your Speech 1.Do some vocal exercises. Practicing vocal exercises can be a good way to develop your natural speaking voice. 2.Practice reading aloud. In order to work on pronunciation, pace and volume, it is a good idea to practice reading aloud. 3. Record yourself. 4. See a voice coach. 5. Smile as you speak. Take care.
1 person found this helpful

Sir, I have been smoking from 2 years and my age is 20 I have quieted smoking from last one month and feeling better now. My question is what should I do to make my lungs healthy?

Reparenting Technique, BA, BEd
Psychologist
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Congratulations on your success with quitting smoking. This is incredible and you must keep it up under any circumstances. Regarding improving your lungs, do a lot of aerobic exercise breathing through your nostrils only. Then there are a lot of deep breathing exercises in yoga which you can learn too. Deep breathing cleanses your system and lungs and restores it to good health. Deep breathing uses the 80% of the lungs which are not normally used in normal breathing and even when exerting yourself.
2 people found this helpful

When there is too much work load in the office and boss is firing and insulting in front of other staff. what should i do to get rid from this stress ?

BDS, Certification in hypnotherapy, Certification in N.L.P, Certification in Gene and behavior, Psychology at Work
Psychologist
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When there is too much work load in the office and boss is firing and insulting in front of other staff. what should ...
HI, Don't be focused on the deadlines, do your work at a comfortable pace, not looking a the amount of work left.Surprisingly you will be more efficient. And lastly, no BOSS is permanent, esp when you are into pvt job.So whenever you look at him remind yourself that he is as transient as the Rain cloud!! cheers

I smoke and drink regular I think because of this I regularly suffer from serious throat infection Which is very painful then usually I take antibiotics tablet for that.

MD - Alternative Medicine
Alternative Medicine Specialist
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I smoke and drink regular I think because of this I regularly suffer from serious throat infection Which is very pain...
hello, Its a better for you to stop Smoke n Drink , any antibiotics / Pain killer is not permanent solution for your case. Stay healthy - Naturally

He is a bad smoker. I've told him a lot of time. But he didn't listen to me. Still he is of 19 year old boy, what about his future?

Psychologist
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Hi your concern for your friend is appreciable take him to a family doctor he will do the rest you cannot force him to quit but give him positive strokes try telling him that if smoking is giving him happiness then. You would want to try.

I have some fear at the time of going to any place from home.

Reparenting Technique, BA, BEd
Psychologist
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I have some fear at the time of going to any place from home.
It looks like you are a home bird and have gotten used to being at home and find it safe, perhaps. When we have to go out there is some pressure about safety, and not getting lost, and the fear of change, and that you have to face unfamiliar surroundings, and that you have to take care of yourself from danger. All this can be avoided if you just stayed at home! but we cannot live just rooted in the safety of home. You have to venture out and it is akin to adventure at a far lower scale and also to creativity: you can only achieve something by stepping out of your comfort zone. Perhaps you come from a family that has found all its pleasures and growth in the safety of its four walls. Something like an introversive family. What you can do is challenge this fear by willfully stepping of your comfort zone but accompanied by another person whom you trust, and over a period of time, as you gain confidence you may extend the boundaries to longer trips and eventually do it on your own. If the fear is still crippling you may work with a counselor and deal with that feeling to liberate yourself from the constrictions created by you: it is called desensitization. Sometimes you may want to equip yourself with some defensive weapons not because someone will attack you but just to feel the confidence that you can defend yourself in case of such a contingency. You cannot continue living like this and the earlier you resolve it, the better for a lot of reasons. Some day you will be married and will have to take your wife and kids out, and you cannot be seen to chicken out for not resolving a simple matter, which is actually based on an unjustified fear that the world is a dangerous place!
1 person found this helpful

hello sir, My voice is very bad sir, getting very small sound while speaking slow, and other wise it is very bigger, that some very based sound grrrrr sound. What should I do? Please tell me sir thank you sir.

MBBS
General Physician
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Do gargling with warm salt water and also get your self examined by a nearby ENT doctors for further guidance
1 person found this helpful

How can I increase my memory. I forget things after some time. Please suggest me.

MBBS
General Physician
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Drinking hot milk of cow every night before sleep and taking dairy products like paneer , yoghurt in foods with control in quantity , is best way to improve memory and clarity of thinking

My elder sister who is living in a different town, has a mental sickness Her brain is diluting and shrinking since four years. What is sickness and treatment?

B.H.M.S., Senior Homeopath Consultant
Homeopath
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You can give her Dr. Reckeweg's r - 54 / 10 drops in little water thrice a day for one month. Revert back after one month with feedback.

I am stressed out most of the time because I am over thinking each and every time. I keep thinking for tomorrow's work load. I usually feel anxiety. I think I am suffering from anxiety attacks. I couldn't rest myself in the moment. I do not get peace of mind too, as I live in joint family. Please help me to get peace.:(

C.S.C, D.C.H, M.B.B.S
General Physician
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I am stressed out most of the time because I am over thinking each and every time. I keep thinking for tomorrow's wor...
STRESS CONTROL There are many ways to tame your stress and keep it at bay. Here are 20 tips to tame your stress today, and keep the stress monsters at bay. 1. Perform diaphragmatic or deep breathing exercises. 2. Lie face down on the floor and begin breathing deeply and slowly, with your hands resting under your face. Do this for five minutes. 3. Sit in a reclining chair. Put a hand on your abdomen and a hand on your chest. As you breathe, make sure the hand on your abdomen is moving up and down rather than one on your chest. If the hand on your abdomen is moving you are breathing deeply and slowly. 4. Try progressive muscle relaxation or “deep muscle” relaxation. Progressively tense and relax each muscle group in your body. Learn the difference between muscle tension and relaxation. 5. Meditate. Use visualization or imagery to help you learn to be one with your thoughts. Sit quietly with your eyes closed, imagining the sights, sounds and smells of your favorite place, such as a beach or mountain retreat. 6. Exercise regularly or take up yoga. 7. Consult a psychologist about the use of biofeedback 8. Make time for music, art or other hobbies that help relax and distract you. 9. Learn to identify and monitor stressors. Come up with an organized plan for handling stressful situations. Be careful not to overgeneralize negative reactions to things. 10. Make a list of the important things you need to handle each day. Try to follow the list so you feel organized and on top of things. Put together a coping plan step by step so you have a sense of mastery. 11. Keep an eye on things that might suggest you’re not coping well. For example, are you smoking or drinking more, or sleeping less? 12. Keep a list of the large and little hassles in your day versus the major stressful events in your life. This helps you focus on the fact that you’re keeping track of and managing those as well as you can. 13. Set aside a time every day to work on relaxation. 14. Avoid using caffeine, alcohol, nicotine, junk food, binge eating and other drugs as your primary means for coping with stress. While they can be helpful once in awhile, using them as your only or usual method will result in longer-term problems, such as weight problems or alcoholism. 15. Learn to just say, “No” occasionally. It won’t hurt other people’s feelings as much as you think and is simply a method to be more assertive in your own life, to better help you meet your own needs. 16. Get the right amount of sleep. For most people, this is seven to nine hours a night. 17. Cultivate a sense of humor; laugh. 18. Research has shown that having a close, confiding relationship protects you from many stresses. 19. Don’t run from your problems! This only makes them worse. 20. Talk to your family and friends. See if they can help. If these tips don’t help, or you’ve tried a lot of them with little luck in better taming the stress in your life, it may be time to consider taking it up a notch. A mental health professional — such as a psychologist — can help teach you more effective methods for handling stress in a healthy way in your life. Such psychotherapy is short-term and time-limited, with a focus on helping you better deal with stress. Remember — we do have control over the stress and choices we make in our lives. It sometimes takes a little practice and effort to put some of these techniques into play in your life. But once you do so, you may be pleasantly surprised at the positive benefits you’ll receive If you need any prescription please consult me as we cannot prescribe in questions session. Regards
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