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Dr. Najmus Sehar

MD

Psychiatrist, Bangalore

16 Years Experience
Dr. Najmus Sehar MD Psychiatrist, Bangalore
16 Years Experience
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Our team includes experienced and caring professionals who share the belief that our care should be comprehensive and courteous - responding fully to your individual needs and preferences....more
Our team includes experienced and caring professionals who share the belief that our care should be comprehensive and courteous - responding fully to your individual needs and preferences.
More about Dr. Najmus Sehar
Dr. Najmus Sehar is a renowned Psychiatrist in Whitefield, Bangalore. He has been a practicing Psychiatrist for 16 years. He has done MD . You can consult Dr. Najmus Sehar at Dr Najmus Sehar in Whitefield, Bangalore. Book an appointment online with Dr. Najmus Sehar and consult privately on Lybrate.com.

Lybrate.com has a nexus of the most experienced Psychiatrists in India. You will find Psychiatrists with more than 38 years of experience on Lybrate.com. You can find Psychiatrists online in Bangalore 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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MD - Central Institute of Psychiatry - 2001
Languages spoken
English

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1st Floor Slv Plaza Near Kundanahalli Gate Whitefield Main Road Bangalore - 560066Bangalore Get Directions
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My father have passed away a month ago. When ever I see his photo or thinking about him. I can't able to control myself. The same issue my mom is also facing. What can I do for it.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
My father have passed away a month ago. When ever I see his photo or thinking about him. I can't able to control myse...
You and your mom need to express your grief around the loss of this family member completely. A father and husband are a great loss for the both of you and that vacuum that he has created can never be filled adequately by anyone else. And the loss is, therefore, permanent. You need to talk about him and all the experiences he had brought into your lives to exhaust it out pf your system. Then gradually you will learn to accept it and come to terms with it too. This is a gradual process and at the end of it, you will have accepted the reality and can move on with your lives. If it is too intense, meet with a counselor and deal with it. It is better to deal with it now than to let it come up much later, which will affect your lives adversely. You will probably have to become the man of the house if there is no other male around. You will soon move on but for your mom, the loss is more difficult to handle. You must be there for her and support her extensively to come out of the grief.
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Hey doctor I just wanted to confirm I have a habit of smoking in starting I smoke 1 or 2 cigarette but now it will converted into 4-5 or sometime more than that. From few day I have pain in neck (throat) its not paining too much but I feel the pain and it disturbing me. Whenever I want to take out cough but its not coming some time something black is coming. I am smoking for last eight years. Help me out.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
You must visit a doctor and determine the nature of this pain. Any which way, you must quit smoking for your own sake and health. You have to quit cold turkey because the body and mind will torture you endlessly while attempting a reduction in smoking. The tobacco tar in cigarette smoke lines your lung with huge patches that make that portion dysfunctional. Your oxygen carrying capacity is jeopardized, and breathing is impinged on. But don’t be discouraged because it is not too late even now to reverse all the ill-effects of smoking. I don’t know what other organs could be damaged but do go for a thorough medical check-up to assess the effects of your abuse. 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. The greatest effect is in the lungs because this substance is processed through the respiratory system directly through the lung surface. When quitting, you must take one day at a time; though you must give up all smoking at once, and promptly. 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 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 heartbeat 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 chew gum. If the urge is too strong, then use nicotine gums and 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. You could also join twitter2quit program and enjoy its success to give up smoking.
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I have been suffering from depression and sleep disorder for last three yrs. Attempted for suicide two times. Now I am under treatment and taking medicine Serta 50 Mg. Fluanxol 0.5 mg, and Amitryn 10 mg. But still not recovered fully. Please help me. Deep

MBBS, DPM, DNB (PSYCHIATRY)
Psychiatrist, Delhi
Deep thank you for sharing your problem, however it looks bit complex and I would like to meet you and look into your case in detail before I could offer you any concrete answer. Please take an appointment if possible. Regards, Dr. Vishal Chhabra
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I am 20 yrs old and I m suffering from ocd.

MD - Psychiatry
Psychiatrist,
You may be obsessive personality or obsessive personality disorder or suffering from mild moderate severe form of obsessive compulsive disorder with variable effect on your life, emotion thinking behavior and mood and social and occupational relationship. Treatment is possible with drugs and otherwise. Keep in touch. Provide more detail about yourself. Does this ocd runs in your family?
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Doctor, I am a smoker I want to know amount of tar in my lungs, I am smoking from last 4 years daily 3 cigarettes. Now a days m feeling weak. I want to know what test are recommended. Is chest xray enough for it?

MD - Psychiatry
Psychiatrist, Chennai
Chest x ray will just show the superficial extent of damage. For knowing the functional capacity of your lungs, get a pulmonary function test done, it a test done wherein you will be asked to blow inside a machine in various ways, so that your lung capacity can be plotted. Stop smoking immediately, all the best. For lung damage consult a pulmonologist, for smoking cessation if you are not able to do on your own, consult a psychiatrist.
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I have some tiredness in my mind I don't know how to get rid of it please help me.

MD - Alternate Medicine, BHMS
Homeopath, Surat
I have some tiredness in my mind I don't know how to get rid of it please help me.
Daily morning surya namaskar 10 times before 8am (to make your mind healthy) drink fruit juices in morning (if possible have fresh fruit juices). Do not remain hungry at all. Keep eating at least 2 biscuits at 2 hours of intervals. Drink more and more water. And join swimming, which best for exercise of each and every muscles of our body (to make your body healthy). Try this for 1 month. You will definitely be helped by these steps which will make you energetic (physically) and stress-free (mentally).
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Master Of Science ( Home Science) , B.Sc
Dietitian/Nutritionist, Delhi
World Autism Awareness Day 2015

World Autism Awareness Day aims to increase people's awareness about people, especially children, with autism. The day often features educational events for teachers, health care workers and parents, as well as exhibitions showcasing work created by children with autism.

Autism is a developmental disability that remains with a person for his or her whole life. This condition affects the brain's functions. The first signs usually appear before a child is three years old. People with autism often:

Find social interaction difficult.
Have problems with verbal and non-verbal communication.
Demonstrate restrictive and repetitive behavior.
Have a limited set of interests and activities.

Autism affects girls and boys of all races and in all geographic regions and has a large impact on children, their families, communities and societies
Caring for and educating children and young people with this condition places challenges on health care, education and training programs.
2 people found this helpful

Meri ek girl friend .2 saal say meri ussay baat ho rhe hai .but kabhi milay nhi hai. Last usnay colg join kiya. Uska ek friend bna. .fir. Sbbkuch normal tha .hmlog sb happily baat krtay thay .but. Uska friends bhaut jyda close ho gya .hrr cheej batanay lga .meri gf ko .ke meri size itta .dono gali MAY be baat Krnay lgay .mtlb bhaut jyda close ho gye .hrr jagha meri gf ke pic lgana. Usko raat Kay 2bjay msg krna .I miss you .phailay meri gf ko meri sari baat acche lgte the .abb meri sari baat khrab lgnay lge hai .hmse jyda baat be nhi krte hai .agr krte hai to .bhaut jldi chle jate hai .yaa fir gussa ho Jate hai .wo sirf usse he baat krna pasand krte hai .call krta hu .to bhaut he rudely baat krte hai. Alg alg trha kaa excuse Dena .har time mere say jb bhi baat hote hai to .sirf apni friend ke baat krayge. Agr usko kuch bol detay hai to .bhaut gussa krte hai .hrr kosis krr dala lekin kuch be sahi nhi ho rha hai. Wo jo be bol day sbb sahi hota hai .meri sari baat khrab lgte hai.In sbka kya mtlb huwa .or bhaut jyda depress may .hai .plzz help me.

MSC Human Development , Hypnotherapy , Special Educator , ms- counselling and physiotherapy, Applied psychology Hons
Psychologist, Faridabad
Meri ek girl friend .2 saal say meri ussay baat ho rhe hai .but kabhi milay nhi hai. Last usnay colg join kiya. Uska ...
Dekho lybrate-user nirash mat ho Kya tum usse pyar karte ho ya wo sirf aapki dost hai iss baat ko clear karo apne aap se or ager aapki friend aapki feelings nahi samajh raji hai to wo aapko samajhti or jaanti hi nahi. Ho sakta hai wo aapke kabil hi na ho. Be positive for everything happens in your life. If you want any other help you can contact us.
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My bro got epilepsy attack in morning n again now inspite of regular medication with zefretol, lamitor DT, and levipil. He has fever also. What to do now? No doctors are available today.

MBBS, cc USG
General Physician, Noida
My bro got epilepsy attack in morning n again now inspite of regular medication with zefretol, lamitor DT, and levipi...
CT scan/ EEG was done? can cause of seizure was detected ? I want to tell you that medicine as advised by your Doctor need to be taken regularly and must not missed dose even for single day You can Consult Good Neurologist for second opinion, i can guide you further
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Is cigarette smoking is good for health or not.

C.S.C, D.C.H, M.B.B.S
Pediatrician,
Best age to stop smoking is before 40 Only by using strong will power and avoiding all situations where you feel like smoking, avoiding friends who smoke and diverting mind by reading or chewing a gum ,like NICORETTE and taking a walk when you crave for a smoke can all help. You can chew Nicorette gum which is nicotine replacement. There are medicines available. Cigarette smoking is a leading preventable cause of mortality. It kills more than 60 lakh people worldwide every year. More than 50% of regular smokers would invariably die from tobacco-related illnesses which includes heart attack, cancer or asthmatic lung diseases. 31st May is ?World No Tobacco Day? Quitting smoking before the age of 40 is associated with larger decline in premature death than stopping it at a later date. Best age therefore to stop smoking is before 40. However, stopping smoking even after the age of 50 is still associated with lower risk of death as compared to those who continue to smoke. Even in smokers aged 80 years or more, quitting smoking appears to reduce some mortality. Cigarette smoking is responsible for more than 10% of all cardiac deaths.ncer or asthmatic lung diseases.
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I Have a suffer from mental tension and I have. Too much trouble in my head and I have lot off tension what can I do tell me and suggest me to do a new thing like meditation and. Yoga etc.?

BHMS
Homeopath, Raebareli
I Have a suffer from mental tension and I have. Too much trouble in my head and I have lot off tension what can I do ...
Please do meditation to relieve stress/anxiety before going to bed daily. Also do morning walk/exercise daily. Drink enough water and keep bowels clear take balance diet.
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I met with an accident recently along with my wife when a truck hit our car. Afterwards my wife cries all of a sudden during her sleep. What should she do?

MBBS, MD Psychiatry, DNB Psychiatry
Psychiatrist, Nagpur
I met with an accident recently along with my wife when a truck hit our car. Afterwards my wife cries all of a sudden...
She must be having a post traumatic phase with anxiety symptoms. Sleep is usually disturbed due to such phenomena. If this is becoming frequent or has started affecting daily routines and behaviour also then consult a psychiatrist without delay. You may consult online for further queries and assistance.
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My son 19 years old. He doesnot behave properly. He is very rude. He becomes violent. He never sits study. He breaks materials in the house. He reply very angrily. He has been doing all these things since long, but recently he has started doing more and more. What can we do, please help me.

M.D,Psychiatry
Psychiatrist, Amritsar
Get consultation from local psychiatrist. However you can start tab dicorateer 500mg and tab oleanzrt 5mg at night. Do it for two weeks and then contact again.
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My son, details given below is underweight and underweight and poorest eating habits to the extent of not eating any vegetables, fruits, chapatis, milk. He is very much full of anger, gets provoked on small things, gets irritated easily, doesn't pay attention to his physical hygiene. Pls suggest any homoeopathic way of treatment at normal price preferably in South Delhi. Thanks.

MD - Paediatrics, MBBS
Pediatrician, Jaipur
My son, details given below is underweight and underweight and poorest eating habits to the extent of not eating any ...
He does not need any medicines at all.Correct councelling is needed to manage his behaviour disorder.To begin with,do not get disturbed ,only you can correct his behaviour, Accept & appreciate all good done by him. Never scold or slap for wrong doings but never accept his undue demands.Offer him foods at 2-3 hours but never force even he does not eat for a day.Talk to him without any prejudice.Soon he realises that his undue demands will not be fulfilled & appreciated for good .
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How can i leave smoking?

PhD (Psychology), MSc Psychology, MS
Psychologist,
Dear, tobacco is addictive. Cigarette also contains 4000+ carcinogenic chemicals other than nicotine. The best method is to leave it and continue with your will power. There are other methods like nicotine replacement therapy and pharmacotherapy combined. If you? re ready to stop smoking and willing to get the support you need, you can recover from nicotine addiction and abuse abuse? no matter how bad the addiction or how powerless you feel. The first step in treating nicotine addiction is accepting that you have a problem. Confronting an addiction and accepting responsibility for your actions isn? t easy. But it? s a necessary step on the road to treatment and recovery. You should then consult a psychiatrist / psychologist who fill follow this treatment. 1. Detoxification using medicines. 2. Behavior modification with the help of therapies. 3. Counseling. 4. Medication to sustain and 5. Long term support. These given steps are essential for any addict to get effectively rid of smoking. Therefore, you need to stick to the treatment plan and cooperate with your psychiatrist / psychologist. Take care.
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Sir, i am suffering with mood disorder with odd behavior, constipation, short temper, memory loss, loss of appetite from last 3 years mental tension please give me the suggestions on our natural medicines Thank you my age is 40 years, female.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
Sir, i am suffering with mood disorder with odd behavior, constipation, short temper, memory loss, loss of appetite f...
You should not neglect this condition any more. Please visit a counselor immediately and if that person advises that you meet with a doctor please do so without any hesitation. Even if you are put on any medication, do not discontinue the counseling. This condition and the symptoms you mention and the duration of this situation is not reading well at all. The condition has to be diagnosed and then a treatment plan will be put in place. You must cooperate with all the prescriptions right through the follow-up. Do not depend on medication alone but keep working with the counselor to develop some skills and techniques to cope with your condition and to deal with the daily challenges of life. The anger accompanies such disturbances and you will need to do some emotional therapy too. Handling feelings and expressing them in appropriate ways is going to be a great help for your recovery. Regular exercise, proper rest and a healthy diet must be a part of your daily life.
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I am 68 years old and having sound health, my son and daughter are well settled and they are enjoying their life, my wife is quite wise and social lady, well caring tome and home. I remain in private job life long on higher position and good salary. Still I am giving consultancy to different industries and also doing my own share work. I have no worry regarding expenditure. But I always remain doubtful in my mind, always negative thoughts comes in my mind, many dreams are coming in my sleep so I feels tired when I got up. Due to this slowly I am becoming short tempered and causes of disputes between me and wife without any reason.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
You are indeed a very gracious man: you have taken total responsibility for troubling your wife without proper reason. Congratulations sir, not many people will admit it like you have done. I doff my hat to you and may your tribe increase. Now for the matter at hand: as we age we become more and more tired and our defenses start to lower further. At this time we become irritable with even trivial matters. Your tolerance will become lower and lower over time. Your disturbed sleep will definitely contribute to the frayed nerves even more. Sound sleep of at least 8 hours is a must for adequate rest for the brain and the body: less than 6 hours is the most significant cause of precipitating nearly 86 diseases! to avoid disturbed dreams you need to sleep as far as possible on your left ear. Eat less of flatulence causing foods at night; mainly pulses and fermented foods. Eat dinner early. If it is possible to reduce the time in your work involvement, it is ideally recommended. Explain all this to your darling wife because her understanding will help both of you. Besides as we age, we do become less secure and fear the slightest of things because we know our limitations now. It may help, if it does not disturb them too much for either your daughter or son to return home to offer a change of scene in the house, periodically. I hope you are also exercising regularly. This is extremely important too.
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I'm repeatedly failing in a entrance exam. My performance is not bad, but I'm not getting the best result as number of seats very less. I'm studying day and night since 3 years. My career is in doubt now. Little bit depressed and still want to get success in that xam. I'm still trying and still reading. But somewhere a frustration attacking me. Please help.

Hypnotherapist, DCS, BSIC, Advanced Trainee of Transactional Analysis, Advanced Skills in Counselling
Psychologist,
I'm repeatedly failing in a entrance exam. My performance is not bad, but I'm not getting the best result as number o...
It must be frustrating and demotivating for you to repeatedly" not clear" the exam. Please notice that I said" not clear" instead of failing, because you seem to be associating this failure with your personal failure, which is actually not true. You are much more and beyond the passing and failing in an exam. Humans have unlimited potential out of which we use only 5-7%. Rest is untapped. Clearing your exam is not the only way to achieve your success and happiness. Try to create more situations where you get to learn more and utilise your learning. It is common knowledge that, public exams like banking and ias have few seats available but applicants are in lakhs. Usually such students, create a plan b and plan c, where in they have already thought of another job or course to take up so that their learning and earning doesn't stop. Your knowledge and learning will not go waste. Find out where else it can be applied eg. Ias students learn more about current affairs, general knowledge and govt policies for establishments and organisations. Even if they don't get a govt job, they can apply in private sector or start their own business. Set up a time frame within which you try a set number of times. If you don't get through. Leave it and move on. Life doesn't stop for anyone. People who are flexible and adaptable are successful, people who don't adapt get left out. I'm sure that you would have heard of" survival of the fittest" theory by charles darwin. You must understand what are your strengths and in which fields you would do your best. Think of those moments when you were doing your best and felt the happiest and lively. Many researchers have proved that if you find out what is your" calling" then you will do your best, feel content and satisfied and experience good physical, mental and emotional wellbeing. I suggest that you take out time to understand what you excel at. Maybe not getting through this exam is a boon in disguise.
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I sometimes feel lost, frustrated, unhappy, sad, negative for no reason. My life is becoming aimless though I have everything still I feel sad, unhappy, dissatisfied. My life is blank I don't feel any excitement about anything. I feel like quiting my job. I feel helpless as I am nt able to solve my problems. I feel that their is something wrong with me that I am nt able to cope up with situations. There is lot of negativity. I don't feel like making friends going out.

C.S.C, D.C.H, M.B.B.S
General Physician,
I sometimes feel lost, frustrated, unhappy, sad, negative for no reason. My life is becoming aimless though I have ev...
Suffering unwanted anxiety is very much prevalent nowadays! It is common complaint that" I Suffer from anxiety. Please help me" Anxiety is a very normal emotion, which gives rise to feelings of nervousness every now and then. An anxiety disorder is a serious medical condition in which people experience a high degree of distress and mental trauma, which hinders a normal life. People suffering from this medical condition experience high levels of anxiety and nervousness almost all the time. Here are the cardinal symptoms that indicate you're suffering from anxiety disorder. 1. Troublesome & Excess worry - This condition prevails if you worry about the day to day activities too much on a regular basis. It is identified when you start taking too much stress about very common and routine things, related to life or work which tends to affect you in an adverse way. A noticeable sign of excessive worry can be too much fatigue. 2. Lack of Sleep/irregular, disturbed sleep - Problems in falling asleep at the right time and problems in maintaining an uninterrupted sleep are two signs that indicate you have an anxiety disorder. 3. Baseless / Irrational fears - This symptom is not generalized; instead, it is specific and subjective in relation to a particular thing or situation. The fears that are experienced under this category are sudden and unexpected in nature and there is no fixed rationale behind these fears. One may ear of death or accident or fall from a plane and so on. 4. Muscle pain - Muscle discomfort and pain is one of the leading physiological causes of an anxiety disorder. The pain felt is chronic and pervasive, and is very common among people facing situations of anxiety. If you are exposed to constant periods of anxiety, you will experience fatigue, muscle pains and lethargy or unwillingness to work. 5. Unexplained indigestion - Problems related to the digestive system are also a sign of anxiety disorder. In this case, you may face constant digestive problems accompanied by a common disorder called IBS (Irritable Bowel Syndrome). IBS refers to an anxiety situation in the digestive tract, which is characterized by sudden urge to defecate on eating, stomach aches, cramping, bloating, gas, constipation, and/or diarrhoea. Apart from the above-mentioned symptoms, other symptoms of an anxiety disorder include stage fright, self- consciousness, panic attacks, memory flashbacks, perfectionism, compulsive behaviours, self- doubt, and such others. Symptoms vary depending on the type of anxiety disorder, but general symptoms include: • Feelings of panic, fear, and uneasiness. • Problems sleeping. • Cold or sweaty hands and/or feet. • Shortness of breath. • Heart palpitations. • An inability to be still and calm. • Dry mouth. • Numbness or tingling in the hands or feet. Anxiety is a normal, predictable part of life. However, people with an anxiety disorder are essentially phobic about anxiety feeling. And they’ll go to any lengths to avoid it. Some people experience generalized anxiety disorder (GAD), excessive anxiety about real-life concerns, such as money, relationships, health and academics, Others struggle with social anxiety, and worry about being evaluated or embarrassing themselves. People with obsessive compulsive disorder (OCD) might become preoccupied with symmetry or potential contamination. The bottom line is that people can experience anxiety, and anxiety disorders, related to just about anything. Most of these steps contribute to a healthy and fulfilling life, overall. To sum up, making some basic lifestyle changes can do wonders for someone coping with elevated anxiety. Take these steps from today. 1. Take a deep breath. Deep diaphragmatic breathing triggers our relaxation response, switching from our fight-or-flight response of the sympathetic nervous system, to the relaxed, balanced response of our parasympathetic nervous system, according to, clinical psychologists, who have suggested the following exercise, which you can repeat several times: #Inhale slowly to a count of four, starting at your belly and then moving into your chest. Gently hold your breath for four counts. Then slowly exhale to four counts. 2 Be active. One of the most important things one can do to cope with anxiety] is to get regular cardiovascular exercise,” For instance, a brisk 30- to 60-minute walk “releases endorphins that lead to a reduction in anxiety.” You can start today by taking a walk. Or create a list of physical activities that you enjoy, and put them on your schedule for the week. Other options include: running, rowing, rollerblading, hiking, biking, dancing, swimming, surfing, step aerobics, kickboxing and sports such as soccer, tennis and basketball, in short just anything you can do to be physically active 3. Sleep well. Not getting enough sleep can trigger anxiety. If you’re having trouble sleeping, tonight, engage in a relaxing activity before bedtime, such as taking a warm bath, listening to soothing music or taking several deep breaths and meditation is excellent .If you’re like many people with anxiety whose brains start buzzing right before bed, jot down your worries earlier in the day for 10 to 15 minutes, or try a mental exercise like thinking of fruits with the same letter. 4. Fight an anxious thought. We all have moments wherein we unintentionally increase or maintain our own worry by thinking unhelpful thoughts. These thoughts are often unrealistic, inaccurate, or, to some extent, unreasonable. Thankfully, we can change these thoughts. The first step is to identify them. Consider how a specific thought affects your feelings and behaviours. Is it helpful or unhelpful? These are the types of thoughts you want to challenge. Therefore it is suggested asking yourself: “Is this worry real?” “Is this going to happen?” “If the worst possible outcome happens, what would be so bad about that?” “Could I handle that?” “What might I do?” “If something bad happens, what might that mean to me?” “Is this really true or does it just seem so. Then, reframe or correct that thought to make it more accurate, realistic and more adaptive. For example: “I would feel embarrassed if I tripped on the stage, but that’s just a feeling; and it won't last forever, and I would get through it.” 5. Say an encouraging statement. Positive, accurate statements can help to put things into perspective. See these examples: “Anxiety is just a feeling, like any other feeling.” and “This feels bad, but I can use some strategies to cope with it.” 6. Stay connected to others. Social support is vital to managing stress, Today, call a loved one, schedule to go to lunch with a close friend. Talking with others can do a world of good. Another option is to get together and engage in an activity that improves your anxiety, such as taking a walk, sitting on the beach or going to a yoga class. 7. Avoid Alcohol and caffeine. Managing anxiety is as much about what you do as what you don’t do. And there are some substances that exacerbate anxiety. Caffeine/alcohol is one of those substances. The last thing people with anxiety need is a substance that makes them feel more turned on, which is exactly what caffeine/alcohol does. 8. Avoid mood changing drugs. “While drugs and alcohol might help to reduce anxiety in the short term, they often do just the opposite in the long term,” Even the short-term effect can be harmful. Experts have treated countless clients whose first panic attack occurred while they were taking drugs such as marijuana, ecstasy or LSD. “Panic attacks are bad enough if you are straight and sober, so imagine how bad they are if you are high, and can’t get untied until the drug wears off.” 9. Do something you enjoy. Engaging in enjoyable activities helps to soothe your anxiety. For instance, today, you might take a walk, listen to music or read a book, 10. Take a break. It’s also helpful to build breaks into your day. As it is said, this might be a “simple change of pace or scenery, enjoying a hobby, or switching ‘to-do’ tasks.” “Breaking from concerted effort can be refreshing.” 11. Solve Problem It is suggested considering how you can address the stressors that are causing your anxiety. Today, make a list of these stressors and next to each one, jot down one or two solutions. 12. Read a book. There are many valuable resources on anxiety, which teach you effective coping skills. Some recommended are Dying of Embarrassment for people with social anxiety; The BDD Workbook for body dysmorphic disorder; The Imp of the Mindand The OCD Workbook for obsessive-compulsive disorder. And It is suggested "Stop Obsessing" for adults with OCD (and Up and Down the Worry Hill for kids with OCD). For people with panic attacks, it is suggested Don’t Panic: Taking Control of Anxiety Attacks. For a general overview of cognitive-behavioural therapy for anxiety, 13. Engage in calming practices. “Meditation, yoga, or other calming practices can help minimize anxiety in both the short and long term.” Sign up for a yoga class or watch a yoga video online. Meditate right now for just three minutes and do for yoga 14. Consult a therapist. Sometimes anxiety can be difficult to manage without professional help, Many organizations include databases of providers who specialize in anxiety (along with helpful information). 15. Accept your anxiety. If you really want to effectively manage your anxiety, the key is to accept it, “This might sound strange. But anxiety, “in and of itself,” isn’t the real problem. Instead, it’s our attempts at controlling and eliminating it, not accepting these unwanted inner experiences is the actual source of self-induced suffering.” Accepting anxiety doesn’t mean “resigning" ourselves to a life of anxious misery. It simply means that we are better off recognizing and fully accepting the existence of anxiety and other uncomfortable emotional states that are inevitable, but transitory. So if you experience anxiety today, simply observe it. “Think of it like a wave of the ocean; allow it to come in, experience it, and ride it out.” Anxiety can feel overwhelming. It can feel like chains around your feet, weighing you down. But by taking small steps – like the ones above – you can minimize your anxiety and cope effectively. Have A peaceful life ahead YOu read by blog virtualdr/blogspot.in.
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Dr. Shamala M T

PG - Psychiatry, Fellowship of College of General Practice (FCGP), MBBS
Psychiatrist
Bhagawaan Healthcare Center, 
300 at clinic
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