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Dr. Amit Tak

M.D, MBBS

Psychiatrist, Aurangabad

11 Years Experience  ·  300 at clinic
Dr. Amit Tak M.D, MBBS Psychiatrist, Aurangabad
11 Years Experience  ·  300 at clinic
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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 11 years of experience as a Psychiatrist. He has done M.D, MBBS . 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 28 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
M.D - Maharashtra University of Health Sciences - 2010
MBBS - Maharashtra University of Health Sciences - 2006
Languages spoken
English
Hindi

Location

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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
300 at clinic
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Stressed due to various works and could not concentrate on single work. Please advice what should i do?

Reparenting Technique, BA, BEd
Psychologist, Bangalore
Stressed due to various works and could not concentrate on single work. Please advice what should i do?
If the work load is causing the stress, learn to manage your work well. You could talk to your supervisor and tell him about the stress and he may suggest some better ways of doing what you are doing. Stress is eventually all about the perception of stress. If you change the outlook, the result will be 350`different. If there is a possibility to delegate some work to someone else, please do so. To feel energized you must eat healthy food involving whole grains, fruits and vegetables. Drink green tea and a lot of buttermilk every day. You may eat an egg every day too: it is a multivitamin and multi-mineral, all built into one. You must exercise regularly, especially the aerobic kind. Get at least 8 hours of good sleep and the more you sleep before midnight the better. Learn some stress management and meditation. You must identify your feelings and make sure you express all of them, appropriately. Maintain good relations, especially at home. Deep breathing exercises help to calm a person, immediately.
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I am 25 year old male suffering from severe anxiety since last four month. please sir, I want know natural way to control anxiety.

Masters in Clinical Psychology
Psychologist, Lucknow
I am 25 year old male suffering from severe anxiety since last four month. please sir, I want know natural way to con...
Hi Mr. Lybrate-user, if you have severe anxiety you may need to take medication and complete the full course leaving it in between will only relapse it. Anxiety is a natural human emotion that is associated with being scared or nervous. One may feel anxious as a result of a stressful work environment, or before making an important decision or taking a test. An anxiety disorder, however, is a case in which an individual may feel anxious even when there is no apparent reason to be, and is often associated with depression. Anxiety disorders can interfere with a person's ability to lead a normal life. There are many medications that can be prescribed for anxiety (most notably benzodiazepines). However, these medications are known for their addictive qualities and adverse side effects, and consequently many people prefer natural solutions. Whether it is short term bout of anxiety or a perpetually burdening anxiety disorder that you are experiencing, this article will give you the guidance you need to avoid symptoms of anxiety, and deal with them when they occur, using natural methods. Watch your diet. Conditions such as anxiety, depression, insomnia, etc. Are very dependent on your lifestyle, with diet being one of the most important aspects of it. What you eat and drink plays a big role in how your body feels, how much energy you have, and how capable your mind will be to deal with stress. Make sure that you are eating enough, that your diet is healthy and balanced, and that you are limiting your intake of intoxicants, stimulants, and depressants, to ensure a more balanced mood. Here are some tips: have a good breakfast everyday. It is important to take the time to eat a substantial breakfast with a significant amount of protein. A protein packed breakfast will give you more energy to start your day, will keep your blood sugar balanced, and will better prepare you to deal with stress. Eat complex carbohydrates. Carbohydrates have been shown to increase the amount of serotonin in your brain, which has a calming effect and improves your mood. Foods that are dense in in complex carbohydrates include whole wheat bread, oatmeal, quinoa, and whole grain cereals. Limit or avoid alcohol. Alcohol might make you feel better in the short term, but once its calming effects wear off, it can make you tired and irritable. Alcohol can also interfere with sleep. Limit your caffeine intake. Caffeine can exacerbate feelings of tension and nervousness. Over consumption, especially, can stress you out, and interfere with sleep. Try using dietary supplements. As part of having a balanced diet, it is essential to get all the vitamins and minerals you need. Certain supplements in particular, have been proven to help the nervous system function properly and control neurotransmitter production. Like vitamin d, magnesium and omega 3 exercise: exercise is a great way to get rid of tension in a positive way, and can help you get your mind off of things that may be stressing you out. When you exercise, your body produces endorphins, which act as natural painkillers. Endorphins also contribute to a happier and more relaxed mood. Exercise reduces the production of the stress hormones adrenaline and cortisol. Physical activity also increases body temperature, which reduces muscle tension and creates a calming effect. Breathe. A big part of coping with anxiety involves learning how to stay calm in uncomfortable situations. Controlling your breathing is an effective tool you can use to calm yourself down when you start to feel a fit of anxiety taking you over. If you start feeling overwhelmed, nervous, or short of breath in an uncomfortable situation, inhale slowly and keep the air in your lungs for four seconds. Then exhale slowly until all the air is completely gone from your lungs and wait 2 seconds before taking another breath. Repeat the process rhythmically, focusing on the duration of each step of your breathing pattern. Deep breathing has been proven to have a soothing effect on the body. It can lower your blood pressure and heart rate, giving your body an opportunity to relax and fend off the anxiety attack. Consult a psychologist for effective management of symptoms. All the best.
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I m very sick because of my negative thoughts and I continuously think about them

Post Graduate Diploma In Rehabilitation Psychology, M A Clinical Psychology
Psychologist, Bhopal
Hi, I understand negative thoughts are difficult to deal with and you must be having a hard time fighting your negative thoughts which get more intense with time and it goes on in a loop. I want you to verbalize and write your negative thoughts in exactly the way you think it even if its very WEIRD! Discuss it in private conversation and I shall help you out. I need some more information. What is your age? Are you studying or working? Come back with answers. ALL THE BEST
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I received HEPATITIS B VACCINE on my left shoulder almost four years ago back then I was a regular at GYM- used to lift 100 kg without much unease used to do treadmill walking without getting exhausted no persistent pain anywhere in the body. Post vaccination, I started experiencing various ACHES AND PAIN - started with left shoulder pain spontaneously (just the left not the right) making me unable to lift even half the weights i.e. 50 kg (used to lift 100 kg earlier). Thereafter series of unexplained pain started my toes began to hurt while walking - sometimes left and sometimes right. The pain isn’t there at rest. I am sure it is not due to shoes, as the pain occurs irrespective of the type of shoes I wear. Following the vaccination, there is also perceivable significant LOSS IN STAMINA I experience breathlessness in the initial phase of walking on the treadmill - earlier I used to walk on treadmill for quite some time with ease. There is persistent feeling of fatigue exhaustion which does not alleviate with rest. There is presence of persistent dry cough which cannot be accounted for. Also, to add on, there is a constant pain that I experience in my LEFT UPPER ABDOMEN in a specific area while I am seated. Hence I feel very uncomfortable whenever I am sitting on a chair or a couch, or in the bus. The pain I perceive is connected to posture and a change in the same eliminates it which makes me feel that it is muscular in origin. There is absolutely no abdominal pain when I am standing or lying down. No pain medicines have helped so far. I am sure the cause does not lie in the digestive tract i.e. Stomach, small intestines or large intestines as I don’t have any indigestion problem. My appetite is just fine, I eat well and at proper times. To summarise my agony- I was absolutely alright and pain free 4-years ago before I received the HEPATITIS B VACCINE, used to work out regularly. But now, I am left debilitated, feel tired all the time.

PhD, Human Energy Fields, Diploma in PIP, EFI, Aura scanning for Health evaluation; Energy field assessment, Fellowship Cardiac Rehabilitation, Cardiac Rehabilitation, MD (Ayur - Mind Body Med), Mind Body Medicine
Non-Invasive Conservative Cardiac Care Specialist, Pune
I received HEPATITIS B VACCINE on my left shoulder almost four years ago back then I was a regular at GYM- used to li...
Dear Bill, Unfortunate for this suffering. You need to plan your treatment that will focus on building your immunity and liver health. If you can take an appointment, we can work out a total health restoration protocol for you. This will be a drugless integrative treatment schedule that will work on your whole body requirement and for sure you will be better off than now. Regards.
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Dear Sir, Now days I am getting angry very soon and I am also in depression. Please suggest to me how can I overcome on this..

BHMS
Homeopath,
Dear Sir,
Now days I am getting angry very soon and I am also in depression. Please suggest to me how can I overcome ...
Dear lybrate user, try biochemic kali phos 6x tablets to get rid of your depression. Take 4 tablets, thrice daily, with a cup of lukewarm water.
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I want to give up smoking. Can't do it without help. What do you suggest/advise. I have been smoking for forty years. I had a very bad cough this winter and decided that I must give up.

Ph. D - Psychology, Professional Certified Coach
Psychologist, Ahmedabad
It is good that you are keeping physically active. What you now need to focus on is to come up with the strategies that will help you with the craving. For example, what would help you to distract your mind from smoking. If you like tea or coffee you may decide to grab one instead of a cigarette. Or perhaps keeping a chewing gum or candy and grab one instead. I would also suggest that exam might be a stressful time so do not try quitting right now as, it will increase your chances for relapse which will effect your motivation and confidence to quit. Best way to quit is to work on individualized plan and strategies that will help you maintain the motivation and help manage your craving. Following tips might help. I do offer 3 to 6 month program where I talk with client on a weekly basis. If you are interested than you may book initial online audio consultation. Smoking has many adverse effect on different system in your body. Congratulations that you are thinking about quitting it. Now you need to figure out the best strategy that works for you. Following information may help you. One of the few habits which takes very systematic approach and needs lot of support and individualized strategies to quit successfully. Data such as - since how long are you smoking and how many cigarettes a day you consume are important information. Also have you tried quitting it earlier? how successful were you? and what are your personal reasons to stop smoking? all these are also important part of your success strategy. Broadly speaking your reasons for not smoking work as your motivator. The stronger the reasons behind not smoking the higher the motivation and thus higher the chances for you to be successful. Also your body will have a withdrawal symptoms and it is very important to come up with strategies and solid plan to counter these withdrawal symptoms. These strategies should be tailor-maid as per your need and situation. If you consider these and many other individualized approach and if you have a solid support throughout your journey. You would be able to make a shift from being a smoker to a non smoker. Along with this eating healthy and having a good routine for eat and sleep is also very important. Exercise plays a huge roll when it comes to staying positively motivated and managing cravings. As a trained wellness coach I would be able to help you develop individualized plan and strategies. If you are open for an online consultation feel free to book an audio consultation. I also offer 3 to 6 months plan and support to help on a weekly basis. Hope this helps, wishing you very best,
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I am 27 year old and i'm a house wife. From last few days i'm feeling uncomfertable. All the time differnet type of negative points come in my mind. I'm not able to sleep.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
I am 27 year old and i'm a house wife. From last few days i'm feeling uncomfertable. All the time differnet type of n...
Every action has a reaction: your reaction is due to something that is happening, or has happened and is not resolved or is not resolving itself. Can you think of what it is? An idle mind is a devil?s workshop: you may be too unoccupied for your youth and may feel that you need to do something more in life and feel stuck in your role as a housewife; and you may feel time is running out on you, which is not really true. May be you are compromising too much for a skilled person or for a person with so much potential. Then these negative thoughts will plague you. Or is your marriage in jeopardy or inadequate in some form? Or are you dissatisfied with your status in life? Or is there something bothering you from guilt? You see, there are many possibilities, and if you are not in touch with it meet with a counselor and through that interaction may truths will unfold and show up. Then you will be in a position to take appropriate action and dispel these negative thoughts and have a sound sleep when you hit the deck!
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How can we increase our concentration while studying, playing by using the meditation. Which can help us to be sharp and intelligent. Please help. I want to improve my marks.

C.S.C, D.C.H, M.B.B.S
General Physician,
Do not use any medicines for improving concentration due to their side effects. Study Tips to Improve Your Learning Study Tip 1: Underlining Underlining is one of the simplest and best known study tips. It’s easy to highlight the most significant parts of what you’re reading. One key sentence per paragraph and a few important phrases here and there. You can only retain a certain amount so it’s best to retain the most important information. Study Tip 2: Make Your Own Study Notes Taking Notes is one of the most widespread study skills out there. Essentially the aim of note-taking is to summarise lectures or articles in your own words so you can easily remember the ideas. Study Tip 3: Mind Mapping A good Mind Map can save you many hours of study and further consolidate your knowledge for your exams. Mind Maps are an extremely versatile tools. They can be used for brainstorming, outlining essays or study topics and for general exam preparation. ExamTime offers the ability to create Mind Maps quickly and easily which makes them the ideal tool when it comes to exams. Study Tip 4: Flashcards Using Flashcards is a particularly effective method of learning when trying to assimilate different facts, dates, formulas or vocabulary. Subjects such as History, Physics, Maths, Chemistry, Geography or any language are made much easier if you incorporate Flashcards in to your study. Study Tip 5: Case Studies Sometimes it can be difficult to grasp the implications of some theories. This is where studying case studies can be a big help. Case studies can help you visualise a theory and place it in a more familiar and realistic context. This is especially useful in business or law subjects. Study Tip 6: Quizzes are an excellent way to review study notes in the weeks and days before an exam. Quizzes can show where your strengths and weaknesses are, so it allows you to focus your efforts more precisely. Moreover, if you share your Study Quiz with your classmates and test each other as much as possible you can discover even more details and areas you may have overlooked. So before any exam, make sure you create and share a bunch of different Quizzes with your Friends. Study Tip 7: Brainstorming This is another study technique that is ideal for studying with friends and/or classmates. Brainstorming is a great way to expand every possible idea out of any topic. Just get a bunch of friends together and shoot the breeze, there are no wrong answers when brainstorming – just talk and capture the ideas, you can review afterward. Study Tip 8: Mnemonic Rules Mnemonics are especially useful when memorising lists and sets. Mnemonics rules basically work by associating certain concepts with other concepts that are more familiar to us. There are many different ways to make mnemonics and these can be individual to the person. Study Tip 9: Organising Your Study One of the most effective study skills is also one of the most often overlooked; this is organising your study. Creating a study timetable gives you goals and a time in which to achieve them. Having a study timetable as you study is greatly motivational. ExamTime has a free Study Planner tool which makes organising your study extremely easy. Study Tip 10: Drawing Many people find it easier to recall images rather than text, that is why they are better able to memorise concepts if they associate them with pictures or drawings. That is why ExamTime’s tools allow you to add images. ExamTime’s tools are geared towards helping different types of learners as visual learning is often overlooked in classrooms, which are more text or aural based.
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I have friend from last 6 to 7 years, He got married as soon as our friendship started? Now suddenly realised we are both are emotional to each other. And now it's all messed.

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, Palakkad
Dear lybrate user. I can understand. Nothing is messed. Make sure you don't make things messed up. Do not interfere in his life. It becomes your duty to do so. Even if he is approaching, discourage him. I suggest counselling. Take care.
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Hello Dr. I don't know maybe I have some problems with me because I am now a changed man. Before I was like a normal person who talks to everyone with normally. But now im usually getting tantrum to talk with person. Specially with my girlfriend. I do not know why is dis happening. 2 months before everything ws perfect wid me. But now im becoming a rude guy to her. Help me Dr. Tell me how cn I get rid of dis.

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, Palakkad
Hello Dr. I don't know maybe I have some problems with me because I am now a changed man. Before I was like a normal ...
Dear Lybrate user, Anger and aggression are emotions. Anger comes when you become irritated. Irritation happens when you don't like something, or when something is repeated. As anger is an emotion, it should be vent out. You should be able to throw anger out instead of controlling it. But more perfect will be, know the frustrating situations and stop being emotional. If practiced properly, you will not get irritated at those circumstances at all. Those techniques are much easier to understand. Take care.
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26 Male, just married. After few days of marriage my wife introduced an old best friend of her. Although earlier they've proposed each other but due to some reason nothing happened as boyfriend or girlfriend between them. Presently at some personal moment she started comparison between her friend and me, though I respect her friend and had accepted in present situation but being human sometimes I feel that both of them should end their friendship now, not just because now I am married with her but her best friend is married with someone and had a baby but he is not happy with his wife which make me little insecure towards my wife. I trust my wife and had talked about this instead of understanding me she said that she wouldn't ditch me. At this point I feel very low post accepting every bitter truth of her past and her lies which I caught frequently like she says that she did not talked to him but she does but it won't effects me but what really effects me is her lies which she kept saying and when I caught her red handed just because of her stupidity then she says you don't trust me, she's stubborn too. Although we are married but we have just lived only 4-5 days together after marriage. Also our marriage is purely arranged and due to some rituals we live too far from each other almost 800 km away. I do understand in every aspect but she won't which sometimes intends me to think we should separate. Even her family doesn't like her friend and it's none of my business but introduction/ comparison with her best friend with me is making me mad. Don't know what to do also I don't want to lose her but circumstances are making to feel and go so.please help me

Ph. D - Psychology, Professional Certified Coach
Psychologist, Ahmedabad
Dear friend I am sure this is a very tough situation for you. Feeling insecure and uncertain in a given situation is absolutely normal. What I am sensing about you is you are aware of your inner dilemma and you want to do something about it. You are open. Relationships are very delicate. It builds on love and trust. You both have not stayed togather much and I am sure being in an arrange merraige you do not know each other as well. Building trust for each other is a slow process. Also your wife must be younger than you so might be little less mature. Mostly she will not continue her relationship with her friend. Once you start staying togather it will be a good chance for both of you to know each other and build your relationship. Right now she might be feeling lonely and insecure in a new place and she doesn't have anyone around from her pre merraige life. She even do not have you close. That is what might be pushing her to hold on to someone from the past. Once you start staying togather. Your bonding will grow and her need for security will be fulfilled in your relationship and support. It is difficult to suggest something specific without talking to you. I have done work on family counselling so if you need feel free you can take help from me and after understanding the situation I would be able to suggest something very specific to work on. Which will give you a direction to build a loving and trusting relationship. Hope this helps keep your positivity and openers alive wishing you very best.
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How can I concentrate on my study as I have so much depression due to family problems also I have symptoms of anger.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
You have an anger related depression for which I suggest you meet with a counselor. I suspect that the adolescent issues with regard to hormones may be affecting your ability to concentrate and remember. When the hormones play up, it lasts for a period of close to two years and during that time you could be influenced by three signs directly impacted by the chemical: you will tend to become aggressive and rebellious, you will become sexually active, and you will have acne and pimple problems. The hormonal imbalances may not only impact your memory because of the chemical but also bring some distractions that come with it. But you may work on the following even if the hormones kick in: 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. You may also include these noted foods that are good for your brain health: Brain-Friendly Foods MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. But the MIND approach “specifically includes foods and nutrients that medical literature and data show to be good for the brain, such as berries,” says Martha Clare Morris, ScD, director of nutrition and nutritional epidemiology at Rush University Medical Center. You eat things from these 10 food groups: •Green leafy vegetables (like spinach and salad greens): At least six servings a week •Other vegetables: At least one a day •Nuts: Five servings a week •Berries: Two or more servings a week •Beans: At least three servings a week •Whole grains: Three or more servings a day •Fish: Once a week •Poultry (like chicken or turkey): Two times a week •Olive oil: Use it as your main cooking oil. •Wine: One glass a day You avoid: •Red meat: Less than four servings a week •Butter and margarine: Less than a tablespoon daily •Cheese: Less than one serving a week •Pastries and sweets: Less than five servings a week •Fried or fast food: Less than one serving a week.
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I am 32 years old from Bangalore and working as a lead in one of IT MNC company getting decent salary but I am feeling dull no interest in my job and don't want to work in IT company. I identified my problem that I belongs to poor family and I didn't get my need in my childhood and to making more money I chosen IT filed even I am getting decent amount of salary and I can full fill my desire and need but now again I want more. More luxury life, luxury house and luxury car. I am having two issues: 1) Health issue 2) financial issue MY first issue is related to my teenage problem due to wrong friends and wrong habit I stated watching porn movie and started doing masturbation which I am still not able to leave. Even after getting married and having 1 years child. MY second problem is I wanted to make my life in financial market and I wanted to be wealthy person due to this attitude I lost almost around 8-9 lacs in stock market, I have not shared these information to my family and I have taken loan to makeup these things where my 50% of salary is doing in paying EMI, now my loan is going to over in another 3-4 months but I am still trading in stock market and making loss and this is become habit, I can not leave without trading even I trade 200 rs trade every day. Request you please guide me and help me to overcome this.

Ph. D - Alternative Medicine, PG Diploma in Psycological Counseling
Psychologist, Mumbai
I am 32 years old from Bangalore and working as a lead in one of IT MNC company getting decent salary but I am feelin...
Well whatever is your problem the root causes seem to be in the childhood and past painful experiences. All these can change with proper psychotherapy, and I can really help you in this. There is a process by which you can let go of the past and its impact, and start enjoying the present with confidence, thanks.
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Quit Smoking

MBBS, DPM (Psychiatry)
Psychiatrist, Thrissur

QUIT SMOKING...YOU CAN DO IT

MOST IMPORTANT, know this —YOU CAN DO IT..

If you have tried to quit smoking and failed before, take comfort in the fact that most smokers fail several times before quitting successfully. Your past failures are not a lesson that you are unable to quit. Instead, view them as part of the normal journey toward becoming a nonsmoker.
The information below will ease your way and help insure that this is the last time you ever need to go through the quitting process. You can do it!
Please wait a few moments while this page loads. You may wish to print it out.
 

QUITTING TIPS
The most important step to take is the first step --admitting you have an addiction.
When asked why you smoke, you might have said, "I just like to smoke!" or "It's my choice to smoke."
The tobacco companies have promoted the idea that smoking is a matter of personal choice. As I see it, there really isn't as much choice as they have suggested to their customers.
Ask yourself, and be totally honest: Am I addicted to tobacco? Am I truly making a freely made choice when I smoke?
You might consider that you need to have a cigarette. Studies have shown that nicotine addiction is as hard to break as heroin or cocaine addiction.
In Nicotine Anonymous' 12 Step program, which sprang from the venerable Alcoholics Anonymous program, the first step is admitting to yourself, "I'm powerless over tobacco." Making this admission may seem trivial to you, but for many it is a very significant part of completing the journey to becoming a non-smoker.
By telling smokers that smoking is a personal choice, the tobacco industry has helped to keep its customers in denial about the true extent of their addiction. If smoking is a choice, then what's the rush to quit? The tobacco companies have used this spin to help keep millions of customers buying their deadly products.
Admitting that you're smoking more out of addiction than choice will help motivate you to go on to the next steps -- taking control of yourself and becoming a nonsmoker.
This admission will further serve you by helping you stay smoke free later. In the months and years after you quit, when temptations to smoke occasionally overpower you -- and they will -- remind yourself, "I have an addiction and I'm powerless over tobacco." Saying this to yourself in overwhelmed moments of desire will help give you the strength to say no to "just one" cigarette.
If you can make it for just five minutes without giving in, the urge to smoke be controllable or disappear. In this way, you'll be able to stay smokefree for life.
For me there were two very distinct and EQUALLY IMPORTANT phases to quitting:
Phase One — Quitting with helpPhase Two — Staying smokefree and not relapsing
Phase One:Quitting with help
When quitting, people who are the most successful at living life typically get help, and plenty of it.
For example, they might read up on how to prevent illness, and go to the doctor when sick. In business, a businessperson will get a lawyer to write the contracts, a marketing firm to do the marketing, an ad agency to create the ads, an accountant to do the accounting – and so on. The fact is that people who are successful in life get help. Real men ask directions!
Sadly, eighty percent of smokers who quit do so without being in any program – and studies show that 95% of these self-reliant quitters fail, and go right back to smoking. It's the same rate of recidivism as with heroin. With a 95% chance of failure without a program, you may wish to consider getting some help this time around.
For those who have repeatedly failed at quitting in the past, it's comforting to learn that most smokers in fact fail several times before stopping successfully. Your past failures are not a lesson that you are unable to quit. Instead, they are part of the normal journey toward becoming a nonsmoker.
I certainly failed -- 11 times. Every time I failed, I lost a little more faith that I could really quit. So each time I quit, it got harder and harder to motivate myself to set a date. I had begun to feel it was hopeless.
My mission here is to restore your faith in yourself. You CAN quit. Even if you've failed several times in the past, understand that this is normal. You're not alone.
You need to get your resolve up, and try again. YOU CAN DO IT!
Get help -- lots of it. Get into a good program, or better yet, a combination of more than one.
Call your local branch of the American Cancer Society, or the American Lung or Heart Associations. All have inexpensive and effective, mainstream programs.
Other top of the line, physician-endorsed methods: nicotine replacement and Zyban. The nicotine patch or gum are now available over-the-counter at any pharmacy. The anti-depressant Zyban and nicotine inhaler require a prescription.
The Schick-Shadel Treatment Centers offer aversion therapy -- self-administering a mild electric shock from an ordinary 9 volt battery as one smokes a cigarette. They claim a 95% initial success rate, and 50% after a year. I used this therapy successfully, and will come back to this later.
Buy a How to Quit Smoking Book, or a motivational cassette tape program in a bookstore, and listen to the tapes in your car. Every little bit helps!
In addition, visit our Quitlinks page, for to see the results of recent studies on which quit products work best.
Talk to a live human being free
Call 1-800-QUIT NOW for free support with a trained counselor, who will talk to you whether you are ready to quit or just thinking about it. This number will forward to your State's tobacco cessation program, which offers live phone support in your area. When you call, a friendly staff person will offer a choice of free services, including self-help materials, a referral list of other programs in your community, and one-one-counseling over the phone.
There is also the National Cancer Institute's Smoking Quitline, 1-877-44U-Quit, offering proactive counseling by trained personnel.
Try a free meeting
If joining a small group of other quitters appeals to you, then try a Nicotine Anonymous meeting. It's likely there's one near you where you live. It's a 12-step program based on AA; they're nonprofit and free. Ask directory assistance to get the number for a local Nicotine Anonymous chapter, or call the national line at (800) 642-0666. You can also check their website. (A for-profit company trademarked "Smokers' Anonymous" -- so you want the FREE program -- Nicotine Anonymous).
Don't count on any of these programs to make it a breeze. None of them will do that -- but they WILL reduce your distress by 15% to 50%, depending on how addicted you are psychologically, vs. physically.
I'm not promising it will be easy -- it won't. So get your resolve and willpower up, because you'll need it! And you CAN do it.
Don't ask, "Does this program work?" Rather, ask yourself, "Am I willing to DO the work?" You know how to work, don't you? I'm betting that you do.
I come from a wealthy background, and at one point it occurred to me that wealthy folks may have a much harder time quitting smoking, alcohol, or even dieting -- because they're used to getting whatever they want, whenever they want it. If you count yourself among this group, you might wish to consider an inpatient treatment center. You'd reside in a hospital for up to a week with a group of other people who are also quitting.
A Note About Tobacco Ads
Many teens, if asked, would say that tobacco ads have no influence over them. However, new studies tell us that advertising plays a greater role than even peer pressure in getting teens to smoke.
And one recent study shows that the three most heavily advertised brands are the same three brands most often smoked by teens -- Camels, Marlboros and Newport. It's no accident. Cigarette ads clearly influence our teens. Tobacco ads may not influence your conscious mind -- but they do influence the unconscious mind.
Your Unconscious Mind
What is the unconscious mind? In a famous study, the Russian scientist Pavlov rang a bell every time he fed his dog -- and eventually the dog would salivate just on hearing the bell -- even though there was no food there. The dog had made an unconscious association between the ringing and dinner, and began to drool!
Cigarette ads reach our unconscious minds. These ads create an unconscious association between the addiction of cigarettes and strong, positive images of attractive, healthy people, sports like tennis or mountain climbing, beautiful country scenes, cowboys gathered around a campfire or on horseback, masculinity and manhood, being feminine and womanhood, being a 'real person,' and so on. As of 2000, the tobacco industry has been spending over $5 billion annually to advertise its deadly products. That's a lot of bell ringing! And it's not lost on our kids.
The smoker's unconscious mind also makes repeated pleasant associations with the act of smoking -- watching the smoke slowly curling, putting a cigarette to the lips, languidly inhaling and exhaling, absently handling a cigarette -- all these are very much a part of the psychological addiction to tobacco. Quitters often feel as though they are losing a best friend.

For most addicted smokers, the addition is about half mental, half physical. Studies show that the ratio varies with each individual. The physical portion of the addiction is to nicotine. As to the mental or psychological aspect, a smoker's conscious mind says, 'I will stop smoking -- no problem.' But the unconscious mind has been conditioned for years that cigarettes give pleasure, and that's all it can focus on. The unconscious mind says, 'Gimmie a cigarette -- now!' It only recognizes what feels good. It demands a cigarette, without regard to right or wrong, and ignores the conscious mind's intentions. Aversion therapy is one way to help counteract this.

During the process of quitting, the new habit of being a nonsmoker forms. The ex-smoker's unconscious mind gradually gets used to being a nonsmoker, as the urges to smoke slowly fade away.
The Boilerplate Points

Do your best to follow as many of these as you can. The points below are advocated by most of today's credible quit-smoking products and programs. They are widely accepted as an essential and necessary part of quitting successfully. Just using the patch or Zyban without following the points below will hinder your chances to quit for good this time.

DEEP BREATHING PERHAPS THE SINGLE MOST POWERFUL AND IMPORTANT TECHNIQUE Every time you want a cigarette, do the following. Do it three times. Inhale the deepest lung-full of air you can, and then, very slowly, exhale. Purse your lips so that the air must come out slowly.As you exhale, close your eyes, and let your chin gradually sink over onto your chest. Visualize all the tension leaving your body, slowly draining out of your fingers and toes, just flowing on out. This is a variation of an ancient yoga technique from India, and is VERY centering and relaxing. If you practice this, you'll be able to use it for any future stressful situation you find yourself in. And it will be your greatest weapon during the strong cravings sure to assault you over the first few days. This deep breathing technique will be a vital help to you. Reread this point now, and as you do, try it for the first time. Inhale and exhale three times. See for yourself!

The first few days, drink LOTS of water and fluids to help flush out the nicotine and other poisons from your body.
Remember that the urge to smoke only lasts a few minutes, and will then pass. The urges gradually become farther and farther apart as the days go by.
Do your very best to stay away from alcohol, sugar and coffee the first week or longer, as these tend to stimulate the desire for a cigarette. Avoid fatty foods, as your metabolism will slow down a bit without the nicotine, and you may gain weight even if you eat the same amount as before quitting. So discipline about diet is extra important now. No one ever said acquiring new habits would be easy!
Nibble on low calorie foods like celery, apples and carrots. Chew gum or suck on cinnamon sticks.
Stretch out your meals; eat slowly and wait a bit between bites.
After dinner, instead of a cigarette, treat yourself to a cup of mint tea or a peppermint candy.

In one study, about 25% of quitters found that an oral substitute was invaluable. Another 25% didn't like the idea at all -- they wanted a clean break with cigarettes. The rest weren't certain. Personally, I found a cigarette substitute to be a tremendous help. The nicotine inhaler (by prescription) is one way to go: it's a shortened plastic cigarette, with a replaceable nicotine capsule inside.

A simpler way to go is bottled cinnamon sticks, available at any supermarket. I used these every time I quit, and they really helped me. I would chew on them, inhale air through them, and handle them like cigarettes. After a while, they would get pretty chewed up on one end -- but I'd laugh, reverse them and chew on the other end. Others may prefer to start a fresh stick. Once someone asked me, "Excuse me, but is that an exploded firecracker in your mouth?" I replied that I was quitting smoking – and they smiled and became supportive. Luckily, I never needed the cinnamon sticks after the first three days of being a nonsmoker.
Go to a gym, sit in the steam, exercise. Change your normal routine – take time to walk or even jog around the block or in a local park.
Look in the yellow pages under Yoga, and take a class – they're GREAT! Get a one hour massage, take a long bath -- pamper yourself.
Ask for support from coworkers, friends and family members. Ask for their tolerance. Let them know you're quitting, and that you might be edgy or grumpy for a few days. If you don't ask for support, you certainly won't get any. If you do, you'll be surprised how much it can help. Take a chance -- try it and see!
Ask friends and family members not to smoke in your presence. Don't be afraid to ask. This is more important than you may realize.
On your quit day, hide all ashtrays and destroy all your cigarettes, preferably with water, so no part of them is smokeable.
To talk to a live human being, call the National Cancer Institute's free Smoking Quitline, 1-877-44U-Quit. Proactive counseling services by trained personnel will be provided in sessions both before and after quitting smoking.

At Nicotine Anonymous meetings, you'll find warm bodies, which can be more comforting than a computer screen. If this appeals to you more, pick up your telephone and ask directory assistance for the phone number of your local chapter. These are based on the classic 12-steps, borrowed from AA. The meetings are free and run entirely by volunteers. If there are no meetings in your city, try calling (800) 642-0666, or check the website. There you can also find out how to start your own meeting. That's how it spread all over the U.S. Support groups like Nicotine Anonymous might initially seem unnecessary -- but they provide a GREAT outlet to vent verbally. This could help spare your family and friends much grumpiness. It's truly therapeutic to see how other quitters are doing in their own struggles to stop.

Write down ten good things about being a nonsmoker -- and then write out ten bad things about smoking. Do it. It really helps.
Don't pretend smoking wasn't enjoyable – it was. This is like losing a good friend – and it's okay to grieve the loss. Feel that grief, don't worry, it's okay. Feel, and you heal. Stay with it -- you can do it!
Several times a day, quietly repeat to yourself the affirmation, "I am a nonsmoker." Many quitters see themselves as smokers who are just not smoking for the moment. They have a self-image as smokers who still want a cigarette. Silently repeating the affirmation "I am a nonsmoker" will help you change your view of yourself, and, even if it may seem silly to you, this is actually useful. Use it!
Here is perhaps the most valuable information among these points. In Phase 2, the period which begins a few weeks after quitting, the urges to smoke will subside considerably. However, it's vital to understand that from time to time, you will still be suddenly overwhelmed with a desire for "just one cigarette." This will happen unexpectedly, during moments of stress, whether negative stress or positive (at a party, or on vacation). If you are unprepared to resist, succumbing to that "one cigarette" will lead you directly back to smoking. Remember the following secret: in these surprise attacks during Phase 2 -- and they will definitely come -- do your deep breathing, and hold on for five minutes, and the urge will pass.
In conclusion, get the info and support you need to make the stopping process a little easier. DO NOT try to go it alone. Get help, and plenty of it.

Go cold turkey, or gradually cut down?
This is a personal choice. Do whichever you think will work best for you. Smokenders is a gradual quit program. But I wasn't one of those who could quit by slowly cutting down – although that works best for some. I always went cold turkey.
I'd always quit on a Monday -- a regular workday, when work would occupy my thoughts. My usual routine tasks were familiar and helped get me through the first few difficult days, which were always the most difficult part for me.
Once I tried quitting during a vacation. I found there was little to do, except to obsess all day long over having a smoke. I failed that time. The positive stress of being on vacation actually added to my stress in quitting. More about positive stress in the crucially important section which now follows. Do read on!
Phase TwoStaying smokefree and not relapsing
Here is the most valuable secret I can share with you, and probably the most important information on this page.
After the urges to smoke have become more and more infrequent, overwhelming surprise attacks are sure to come, a few weeks and months into your new smokefree life.
When these nearly out-of-control urges came (and they always engulfed me in unexpected moments), I learned that if I did my deep breathing (see above), and if I could just HOLD ON for 5 minutes -- the overpowering urge to smoke would completely pass.
That is by far the single most important thing I learned -- the hard way -- about how to quit successfully.
Because I didn't know this, I failed 11 times. I finally stopped for good on my 12th try, in Spring 1985. It's the key to what has empowered me to stay smokefree for the past dozen years or so.
So know that out-of-control, very nearly irresistible urges to have "just one" are going to take you by surprise, like a sudden gale that seems to come from nowhere. This will happen one or more times in the coming months.
Every time it does, do your deep breathing (see above), hold on for 5 minutes -- you can do it -- and the urge will completely pass.
I'm convinced that this is the single most important secret to quitting for life.

A NOTE TO NONSMOKERS If you live with a smoker, or are close friends with one: don't be a NAG about their smoking habit! (You can make noise about their smoking in the house or near you, because their second hand smoke hurts you – but don't nag them to quit. There's a BIG difference!)
Just three times a year you can ask your loved one – briefly – VERY briefly – to please quit smoking -- in VERY loving and warm tones. (Try surrounding your request with HONEST complements, keep it BRIEF, and they might be more open to hearing you.
But if you speak up more than three times per YEAR, then you're a yukky, obnoxious NAG. Ick! And your beloved smoker will be so ANGRY with you that they'll keep smoking just to spite you. You'll be defeating your very purpose.
I ask nonsmokers to honor their smoking loved ones, and treat them like adults.
And if your loved ones are nagging you, don't fall into the old trap of hurting yourself by continuing to smoke out of your anger toward them. Instead, let them know how you feel.
.
Sometimes, life is painful. It's supposed to be that way. All of us are faced with grief, loss and struggle. And it's by our struggles that we define and strengthen our character.
In my live talks and video for youth, I revive the ancient practice of initiation. As I initiate them into life, I let teens know that sometimes life will be painful.
"And when those moments come, you need to take the ADULT path," I tell the students, "and stay with the difficulty -- and not go lighting a cigarette, raiding the icebox, taking drugs, blasting music or switching on the TV -- or, going to work for too many long hours. All these are just ways of avoiding painful feelings and numbing them out."
If you stay with your pain, you'll begin to see what's causing it. And when you're ready, you can take a step to solve the problem.

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My marks of graduation is not good so i'm feel depression. and always feel irritating. please help me to fix my problem.

MBBS, MD - Psychiatry, MBA (Healthcare)
Psychiatrist, Davanagere
My marks of graduation is not good so i'm feel depression. and always feel irritating. please help me to fix my problem.
Hi there, Ask for help and support If even the thought of tackling your depression seems overwhelming, don’t panic. Feeling helpless and hopeless is a symptom of depression—not the reality of your situation. It does not mean that you’re weak or you can’t change! The key to depression recovery is to start small and ask for help. The simple act of talking to someone face to face about how you feel can be an enormous help. The person you talk to doesn’t have to be able to fix you; he or she just needs to be a good listener. Having a strong support system will speed your recovery. Isolation fuels depression, so reach out to others, even if you feel like being alone or don’t want to feel like a burden to others. The truth is that most people will be happy that you chose to confide in them; they’ll be flattered that you trust them enough to open up. So, let your family and friends know what you’re going through and how they can support you. Make healthy lifestyle changes Lifestyle changes are not always easy to make, but they can have a big impact on depression. Lifestyle changes that can be very effective include: Cultivating supportive relationships Getting regular exercise and sleep Eating healthfully to naturally boost mood Managing stress Practicing relaxation techniques Challenging negative thought patterns Build emotional skills Many people lack the skills needed to manage stress and balance emotions. Building emotional skills can give you the ability to cope and bounce back from adversity, trauma, and loss. In other words, learning how to recognize and express your emotions can make you more resilient. Seek professional help If support from family and friends, positive lifestyle changes, and emotional skills building aren’t enough, seek help from a mental health professional. There are many effective treatments for depression, including therapy, medication, and alternative treatments. Learning about your options will help you decide what measures are most likely to work best for your particular situation and needs. Sincerely,
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I know I overeat at meals, but I can't help it. If I limit my portions, I'm hungry an hour later. How can I avoid overeating and have better control of my appetite? My stomach aches, thought it becomes fine in a day, but still it pains regularly, what to do?

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
I know I overeat at meals, but I can't help it. If I limit my portions, I'm hungry an hour later. How can I avoid ove...
You can avoid overeating by having a control upon your mind.Over eating is the reason of pain in your stomach.Our body requires rest to rejuvenate itself and so we sleep ,in the same way our tomach also want rest so a to digest the food you have eaten,but you are going on putting inside the raw material and by this way stomach gets exhausted and express itself with pain.So try to control your overeating habit and try to take 3 mealss a day with nothing inbetween,and taking a light dinner 1 hour before going to ssleep. Homoeopathic medicine D-WORM ( ADVEN) Drink 1 spoon twice daily for 5 days and complete this bottle
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I am 21 years old medical student. I have the habit of smoking from the past 1 year. In the short time I became very addicted to it that I smoke 15-20 cigarettes a day. I realized it's cause and decided to quit smoking. I stopped smoking for 2 days. Now it became more harder like cough, sleeplessness, anxiety to smoke, and so on. As a medico I know these are withdrawal symptoms. But how to get rid of it? please help me.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
Withdrawal symptoms vary from person to person and I hope that this is just that. However, many times when giving up addictive habits, the body does act strangely, sometimes because of psychosomatic factors and at other times just because of the absence of the substances. This is an attempt by the body to entice you back to the abuse by suggesting that you cannot manage without these chemicals. If you are weak you will succumb. If you are firm this attempt will fizzle out and disappear. Often when we have just given up a habit, the mind and the body is looking for a justification to return to the abuse, and so these reactions are surreptitiously proposed ? it is trying to give you a good excuse to relapse. Do not give this any attention. You have made a very good decision so do stick to it. After 21 days it will be a little easier. You are on the right track and you make me proud that you are doing this on your own. When you succeed, you must be proud of this as your own achievement. Stay determined and win this battle.There are some people who are on a reactive mode and will quit only after they have got a disease or reach the worst condition in their abuse. In addiction parlance this is called ?Hitting Rock Bottom?, that is, you will cease the abuse only when you have suffered the worst affect of the substance. Sometimes that stage may be a terminal stage and there is no turning back: it has become too late. You must live by the adage that ?Prevention is better than cure?. To quit do the following: When quitting, you must take one day at a time. If you look too far ahead you will get discouraged and will give up. If you sit and count the number of days you have given up, that will also focus too much on achievement. You must focus on the here and now, on that day to be precise. After all quitting is not that easy due to many factors. So even if you fail one day, you must try and try again. Very few people succeed in their first attempt. Your persistence will eventually pay off. The urge to discontinue is hampered by many factors but the worst of them is the conditioning. In fact these conditions can exist all through the day unlike other addictions. But your desire to want to stop is the most important factor. It is important to find out about the ill-effects of smoking to have a reason that alarms you about continuing in the habit. The information is really scary but true and you must remind yourself about this every day. The nicotine in tobacco smoke stimulates the heart beat to raise the blood pressure in no time at all. So you must avoid it like the plague: it is just very bad medicine for you. In fact it is highly toxic too. You will need to stop smoking or consuming any tobacco related items with immediate effect. You should start vigorous exercises, gradually increasing it over a period of time. Do deep breathing exercises every time you feel like smoking (try Yoga), and replace the oral urge with some healthy food substitute to satiate the need. You may also take hard candy or chewing gum. If the urge is too strong, then use nicotine chewing gum or nicotine patches, for a little while until the smoking drive reduces, substantially. You may also join Smokers Anonymous in your city where the support is really extraordinary for like-minded people who are also in the same situation. Keep yourself occupied or engaged with interesting activities during the times when it is most tempting. Keep the company of non-smokers for some time i.e. at least for the first 21 days. Above all announce it to everyone that you have quit smoking. Here?s a piece of very good advice: even if you accidentally/willfully take a cigarette, it is not the end of the world ? you can start the cessation all over again. You must persevere with the best support until you defeat this addiction. Counseling is very useful in the initial stages and when temptations are at their highest.
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I am 20 years old boy. I often find an immense need of a girlfriend & physical relationship. Is this right or wrong please give some tips or advice.

M.S. Counselling and Psychotherapy
Psychologist, Bangalore
I am 20 years old boy. I often find an immense need of a girlfriend & physical relationship. Is this right or wrong p...
It is very natural at your age to have an urge of physical relationship and an intimate friend. You are only 20 and actually this is the prime time in your life to focus on your career. Please remember that what ever you can achieve by studying now, will be helpful for you for the rest of the life. If you get distracted now, your studies and career will suffer. And ultimately your future will be affected. So for the time being, do not do anything out of desperation. Do not fall under peer pressure to have a girl friend. For your sexual urge, you can try masturbation. You will be relieved of your tension. But please remember, masturbation is healthy only when you want to relieve yourself of sexual urge. It should not be done as a habit. Compulsive masturbation is harmful for your future relationship.
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I've been dating this guy for more than 6 months and got to know about his anxiety issue in the 5th month. I've been very supportive of him and he takes medication like anti depressants and meeting with physiatrist/counselor. He's been in Mumbai for the last month or so. Not sure if I should get involved since on valentines day he said at the end of the day he likes being independent. His work got affected and he's looking out again. So told him he's just going through a phase. We chat once in a while to check on each other n the last time he told me not to worry about him. But never forgets to add how much he appreciates everything I do. I'm 34 and he's 35. But this is the first time I've ever seriously dated someone. Should I let go or continue to be with him?

MD Psychiatry, MBBS
Psychiatrist, Mohali
I've been dating this guy for more than 6 months and got to know about his anxiety issue in the 5th month. I've been ...
Dear Ms. lybrate-user, I went through your query in detail and can undertsand the dilemma that you must be facing. I feel that the fact that your boy friends is seeking treatment for anxiety/depression should not have a bearing on your decision. Rather, the decision should be based on the fact whether both of you want it to succed equally. If your boy friend is not ready to commit to the relationship, continuing with a one sided relationship will only add to your frustration. We all as human beings want our partners to be appreciative and caring. In case we do not get the due attention from them, it hurts us. And to continously face same things can only lead to further cashes. So, the best way out is to talk frankly with him about the future of your relationship. If he is ready to continue and give his best to help the relationship work, go ahead and give your best. If not, its time to move on in life. I do hope I was able to clear some of the confusion for you. Best wishes.
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