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Mr. Abdul Bari

Psychologist, Bangalore

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Mr. Abdul Bari Psychologist, Bangalore
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My experience is coupled with genuine concern for my patients. All of my staff is dedicated to your comfort and prompt attention as well....more
My experience is coupled with genuine concern for my patients. All of my staff is dedicated to your comfort and prompt attention as well.
More about Mr. Abdul Bari
Mr. Abdul Bari is a popular Psychologist in Kalyan Nagar, Bangalore. You can meet Mr. Abdul Bari personally at Child & Adult Psychiatric & Counselling Center in Kalyan Nagar, Bangalore. Book an appointment online with Mr. Abdul Bari on

Find numerous Psychologists in India from the comfort of your home on You will find Psychologists with more than 26 years of experience on You can find Psychologists 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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#319, 7th Main, 4th cross, 2nd block, Kalyan Nagar. Landmark: Above Health & GlowBangalore Get Directions
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I'm jawaid 25 years of age, sir please tell me how to make my mind sharp and concentrating. Please prescribe me something. Thanks.

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Hello, take Bacopa monnn.1x, 2 tabs twice daily. Do meditation for half an hour in the morning daily. revert me after 1 month.Thanks.

I am 26 years old I have mentally stressed due to my job how do I recover my health?

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
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I am 26 years old I have mentally stressed due to my job
how do I recover my health?
Dear , mental stress during work is quite common a problem with almost all youngsters and middle aged people. This happens because, at the initial stages of their job, they don't feel satisfied with their job and their salary. The second problem is their passion towards their job. They do not have enough knowledge and if they try to excel in their job, they will be disappointed. First few years should be dedicated to gain more knowledge and to be passionate. There should be a change in attitude and perception. I think one or two telephone counseling sessions with me should provide you with insight to your problem and tips to overcome it. Please let me know if you are willing for online counseling session. Take care.

General Physician (AM)
Alternative Medicine Specialist
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'As regards Habits, it may be briefly observed,that a regular method of living,avoiding ill-ventilated apartments,late hours,dissipation,over study,anxiety and other mental emotions, and taking sufficient air are the best preservatives of health'
As the above covers the whole subject nothing more need be added for your good health.

I am a smoker and smoke 6 cigarette everyday I want to quit smoking how can this be possible.

Diploma in Psychological Medicine, MBBS
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Cigarette smoking is hazardous to your health and you know it but still you keep smoking. But once you decide to act on what you know that smoking is not good for u, your treament starts there only. Its your determination which is more important. And then we can treat you with medicines, counselling and behaviour therapy and if you follow it properly, succes rate is high!

I have a problem of sudden un controllable anger. For which I repent later. How to cap my immense anger.

Reparenting Technique, BA, BEd
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It is good you repent later but the damage is already done. If it of recent origin you can locate the cause and deal with that. But if it is from childhood you will need to investigate it and work with a counselor to sort that out. No, no, don?t cap the anger but express it all the time and every time. The only problem is that you must express it appropriately. None of the feelings are to be controlled. The way you express them is the issue. Now anger is pure energy and people mistakenly think that they must express anger violently, or aggressively, or they can damage something, or throw a fit, or kill, or hurt, or withdraw, etc. These expressions can be followed, if they are appropriate to the situation. You can instead simply talk about the feeling, write about it and share it with someone who understands, scream and shout in a situation which warrants it and so on. When the expression is most suitable, the repercussions are minimized and the other person tends to understand and is willing to apologize and sort out the matter. Many of us are inclined to worry about the consequences of expressing anger and use fear to suppress the legitimate expression. You can exorcise your anger out of your system by exercising, but it is the energy that is expended not the feeling. Unexpressed feelings will hurt you back by clinging on to a favorite organ and troubling it enough to cause it to malfunction or lead to its total dysfunction. You can also hand over the feeling to God, if you are a spiritual person, and very effectively too. Now, it is also wise to find out why you get angry: is it too fast, is it too high, or is it without provocation? These will help you to determine whether it is worth getting angry at all, in some instances. These can be discussed with a counselor, in case you are still having problems.

Hi Dr. I am 23 years old boy and I am smoking since 6 years now I want to quit smoking and detoxify my lungs what should I do to quit smoke and detoxify my lungs.

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
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Dear lybrate-user, Tobacco is addictive. Cigarette also contains 4000+ carcinogenic chemicals other than nicotine. Nicotine and other chemicals can cause cancer of different types and areas. Throat cancer, mouth cancer, lung cancer, stomach cancer and brain problems can result. Over and above smoking may also increase the risk factor of heart attack and brain stroke. Please quit smoking. 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. Mind power building therapy, motivation therapy etc should help you doing so.

My father drinks alcohol alot. He does very much destruction at home. What should I do? Plzz suggest me something..

Reparenting Technique, BA, BEd
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You are too young to implement my suggestions and will need the help of some adults in the family. So whatever I suggest, kindly involve or share it with mom or elder family members to make it effective and suffer the least backlashes, if any. Ideally, your father should want to give up alcohol himself to begin with. If not, it is going to be an uphill task and to the most part impossible. However, you should not be in want of trying. If he is unwilling to seek help, he needs to be admitted to a rehabilitation center for at least 6 months. If not, there are centers who will come and pick him up when he is drunk, when his resistance will be ineffective. This will require mom's permission and written consent. After your dad returns from therapy, there will be a lot of follow-ups, both in the house and in his daily activities, that must be meticulously adhered to. There is a medicine called disulfiram, which only the doctor can prescribe, and it is very powerful that even if he attempts to drink a small quantity, he can have serious reactions that may sometimes entail hospitalization. You have to monitor his intake of the medicine and keep a close watch on him. He also has to go for regular counseling for at least three years! Apart from his health, he will also affect the family and all his children will carry genetic factors for alcoholism. If he is into business or working, he will soon not be able to continue and he will go into financial ruin. He will lose all his friends and become ostracized by his society. He will lose his dignity, self-esteem, self-confidence, and become a misfit. He will also lose his sexual capacity, liver function, heart function, kidney etc. Now it is difficult to give up because he has become addicted to alcohol for some time and has a lot to do. The consumption of Antabuse has to be carefully monitored to see that he not only consumes the medication but is also avoiding alcohol. Ultimately, it is his will power and the support that he receives from the medical fraternity and his close and dear ones. He must also learn to substitute and deal with the oral need, a rigid value system, the script issue, and of course take a look at all the genetic factors to plan a strategy not to get into what is called ‘cross addictions’ i. E. Another form of addiction that may appear alright but is in fact as bad as the primary addiction. The center or hospital and the counselor will advise and guide him on several measures and precautions he will need to take to stay with his resolve. Even after the rehabilitation he must attend AA meetings and continue this support for a long time. The family will also need to attend some sessions and go for Al-anon meetings for their co-dependency issues. He cannot be treated in isolation because the family has gotten used to his drinking and have made some unhealthy adaptations to somehow cope. The children, including you and whoever else is there, will also have to attend meetings to work out their issues because of the father’s habit. In fact, they are all suffering from the Adult Children Of Alcoholics Syndrome (ACOAs), which in effect means that you are genetically predisposed to alcoholism or can have cross addiction problems and that you will have similar traits of the abusing alcoholic but in a milder form. There are special support groups for them all over the world. Should they touch or indulge in alcohol or any addictive substances or behaviors, they could also become full-fledged addicts themselves. Now you should not give up on him but neither should you harass him. Be continuously after him and in the end, you will succeed. His medical condition warrants a very strict course of action. This involves a huge responsibility and that is why I request you to talk to someone responsible and capable to actually handle this situation. You may share this response as a guideline for them to act up on.

Hlo sir next month my exam I want to study in night night but I cannot concentration on my study and I get bore very easily I want to take sleep how I can reduce my habits.

General Physician
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it is always advisable to not change your schedule for your exams. A minimum of 7 hours of sleep is essential for the brain to retain and recall anything you have read. The best time to study Is during the day time, so just relax , study as much as you can during the day and remember that proper sleep is as important as studying itself

How can I blow away my laziness and upset life I am not able to concentrate on my work help me.

C.S.C, D.C.H, M.B.B.S
General Physician
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YOu have to develop mind control and meditaion will hlep. CONCENTRATION TIPS Here’s some tips to get into a state of deep concentration where work / or studies flow easily so that you can do well in examinations/ and or do your work well. 1) Cut Off the Noise Getting into a state of concentration can take at least fifteen minutes. If you are getting distracted every five, you can’t possibly focus entirely on your work. Request that people don’t interrupt you when working on a big project. If you are required to answer phones and drop-in’s immediately, schedule work when the office is less busy. 2) Structure Your Environment The place you work can have an impact on your ability to focus. Try to locate yourself so you are facing potential distractions such as doors, phones or windows. This way you can take a glance to assess sounds that would otherwise break your focus. 3) Clarify Objectives Know what your goal is clearly before you start. If you aren’t sure what the end result is, the confusion will make it impossible to focus. 4) Divide Blobs. If you have a large project that needs work, clearly identify a path that you will use to get started working on it. If the sequence of actions isn’t obvious, it will be difficult to concentrate. Taking a few minutes to plan not only your end result, but the order you will complete any steps, can save hours in wasted thinking. 5) Know the Rules Get clear on what the guidelines are for the task ahead. What level of quality do you need? What standards do you need to follow? What constraints are there? If the rules aren’t clear from the outset, you will slip out of concentration as you ponder them later. 6) Set a Deadline Deadlines have both advantages and disadvantages when trying to force concentration. A deadline can make it easier to forget the non-essential and speed up your working time. If you give yourself only an hour to design a logo, you will keep it simple and avoid fiddling with extravagant designs. Time limits have disadvantages when they cause you to worry about the time you have left instead of the task itself. 7) Break down Roadblocks Roadblocks occur whenever you hit a tricky problem in your work. This can happen when you run out of ideas or your focus wavers. Break down roadblocks by brainstorming or planning on a piece of paper. Writing out your thought processes can keep you focused even if you might become frustrated. 8) Isolate Yourself Become a hermit and stay away from other people if you want to get work done. Unless your work is based on other people they will only break your focus. Create a private space and refuse to talk to anyone until your work is finished. Put a sign on your door to steer away drop-ins and don’t answer your phone. 9) Healthy Body, Sharper Mind What you put into your body affects the way you concentrate. Nobody would expect peak performance if they showed up drunk to work. But if you allow yourself to get chronic sleep deprivation, overuse stimulants like caffeine or eat dense, fatty foods your concentration will suffer. Try to cut out one of your unhealthy habits for just thirty days to see if there is a difference in your energy levels. I’ve found even small steps can create dramatic changes in my ability to focus. 10) Be Patient Before I write an article, I often sit at my desk for a fifteen or twenty minutes before I put finger on the keyboard. During this time I feel a strong urge to leave or do something else. But I know that if I am patient, I’ll stumble upon an idea to write about and enter a state of flow. Without a little patience, you can’t take advantage of flow when it rushed through you. If you need strong concentration I recommend periods of 90-120 minutes. Any less than that and you will waste too much time getting started before the flow can continue. More than this is possible to sustain focus, but you will probably benefit from a quick break. These are the general guidelines for concentration, studying well or doing your job. Regards.

I am not able to concentrate on my goals. My mind is going too confused. Lacking motivation. Always distracted. Specially with girlfriend.

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
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Dear , concentration on any job comes when you are passionate towards your job. Passion comes when you like your job. You like your job when your attitude towards life and career is right. When your attitude towards life and career is right, motivation always push you forward. See the point. You need to change your attitude. You need right attitude therapy. Please post a private question to me. I will help you. Take care.

Hi Its been 4 years I am suffering from social anxity I am on medication from last one year. These midicne keep me calm and relax but my main issue is communication. It is not improving. I have tried my best but I still face issue in communication. I always feel gap between my head and eys. In this situation I cannot imagin anything and I feel like dump. But there are days when I dont feel this gap and speak a lot on any topic. I have been strugling with this problem since very long. I am working in international bpo where I need good communication it is effecting my work when I talk to u. S client. I need your suggestion whether it can be treated by counselling or not. Thanks

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
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Social anxiety disorder and glossophobia (speech anxiety is the fear of public speaking or of speaking in general) can be managed with the help of psychotherapy, meditation, exercise and life style changes. Please post a private question to me with every detail. I will help you. Take care.

Please tell me any medice for panic attacks, iam taking nexto plus and wilpose 3 from Last four years.

MD - Psychiatry, MBBS
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Can you tell me the actual drug name in Wilpose is it Lorazepam. Then you are taking both nexito plus clonazepam and lorazepam. I think you need to slowly reduce the wilpose and stop and then be only on nexito rather than nexito plus. It looks like you are getting addicted to wilpose if it is lorazepam otherwise it is ok

My testosterone level is 336 @ 8 am. I had been sluggish and tired all throughout my life. Used to trip and fall during my childhood. Absent mindedness ,lack of concentration, poor memory .less strength .Had erection problems few months back. Used to take more time to learn new things. Prolactin is 12.36 and LH and Fsh are 2.36 and 2.1 .My FBS level is 84.

Masters in Clinical Psychology, Rehabilitation Psychology
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My testosterone level is 336 @ 8 am. I had been sluggish and tired all throughout my life. Used to trip and fall duri...
Apart from medicines, you can consult a clinical hypnotherapist for the problems of lack of concentration, less strength, etc. Hypnotherapy helps mind easing out the problems and forming positive outlook to health. You can contact me through private message for same.

5 Tips to Enjoy & Maintain a Passionate Sex Life

PhD Human Genetics
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Maintaining a healthy relation with your partner in bed is of utmost importance for your relationship, but it should also kept in mind that it is not the only factor which is important. Your sex life is one of the keys to a successful relationship. With the advent of time, your sexual relationship with your partner may start to fade and seem uninteresting.

Here are 5 tips following which you can maintain a passionate sex life:

1. Maintain overall intimacy
Regular good sex is important as it helps you to forget your daily hustle and bustle and end up in a different kind of world. Sexual intimacy is a key factor in living up your relationship. However, you should keep in mind that intimacy is not just confined to the bedroom. To maintain your spark, you must be intimate in other aspects of life as well with your partner. Preparing a meal together, dancing together, going for vacations enable to maintain intimacy in other sections instead of just the sex.

2. Communicate
Tell your partner about your sexual preferences. Mention what you like and what is not suitable for you. Getting comfortable with each other is the most vital aspect in maintaining continued passion in your sex life. If you are not totally at ease with your partner, you may never find yourself experimenting or trying new moves in bed. Moreover, your partner is your counterpart and your most trusted companion. Communication at the level of friendship is also very important.

3. Make Efforts and Moves
For people who are very busy and have got no time for their partners, a change in mentality is required. Instead of giving up on your sex life because of lack of time, make a move to find time and solve the problem. Taking time off will also relax your mind on account of which you can enjoy the sex better. Little things like dinner together, a shower together can be great boosters. So never ignore them. All you need is give some effort.

4. Maintain a playful relationship
Always maintain a playful nature with your partner. Instead of pertaining to the bed, spice up your sex by choosing different locations. Indulging in sex on your rooftop under a full moon, or buying innovative, naughty sex toys allows you to gel better with your partner. Sex is enjoyed more when accompanied with laughter and fun.

5. Be unpredictable
An ever static, same old routine dampens your sex life. Making unpredictable moves, which have got something new in them as these add new life to your sexual relationship. Try the funniest and most charming moves to surprise your partner. This ensures everlasting freshness.

Your sex life is an important part of your relationship and you should try your best to maintain the passion throughout.
5 Tips to Enjoy & Maintain a Passionate Sex Life

Homeopathy and Depression

CME Course in Diabetes for Family Physicians, Certificate in Child Health , BHMS
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Homeopathy and Depression

Most people have felt depressed in their lives some time or the other. Depression can be a natural reaction to failure, injured self-esteem or loss but when the severity of the condition increases it is diagnosed as 'clinical' or 'major'. Subtle signs of depression usually go unnoticed because it is difficult to determine whether it is a phase or a chronic condition. It is important to recognize the symptoms of depression and get help at the earliest.

Some major symptoms are consistent sadness, feeling hopeless, thoughts of suicide, uninterested in life, low on energy, a persistent physical trauma that does not respond to medications.

Homeopathic Treatment

There are efficient homeopathic medicines that can work to reduce the illness, especially if treated in the early stages. Homeopathy is a reliable path to follow because it does not have any side effects, unlike antidepressants that tend to numb people. Here is a comprehensive list of homeopathic medicines which most doctors are likely to recommend for treating depression.

-Arsenicum album

This medicine is prescribed to control the symptoms like diarrhea, gastric problems, indigestion which patients often suffer from as a result of intense anxiety. Patients, appropriate for this medicine tend to be fastidious and restless. It is made of white arsenic and should be taken in prescribed potency because an overdose can cause gastroenteritis.

-Natrum muriaticum

This homeopathic treatment is useful for mild depression or for people suffering extreme bereavement due to loss or a sudden shock.


This medicine is beneficial to women suffering from postpartum depression (sadness or emotional confliction after giving birth) and menopause. Feeling of solitude and hopelessness with no energy to continue with life are some common symptoms that can be reduced with Sepia.

If you would like to consult with me privately, please click on 'Consult'.
Homeopathy and Depression

Causes, Symptoms and Treatments of OCD

MD - Psychiatry, MBBS
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OCD or obsessive compulsive disorder is a mental condition, which traps people in a cycle of repetitive thoughts that push them to do repetitive behaviors. As the name states, the obsession over certain things compels them to do it over and over again. These actions will only help you feel relieved for a short time and soon the cycle starts back again.

Symptoms of OCD
The symptoms of OCD are classified into two groups, one for the obsessive behavior and the other for compulsive behavior. Some of the common symptoms for these are mentioned below:

Obsessive behaviors
As the name states this means obsessing over certain things, which varies from person to person. Some of the things could be:
1. Being scared about making mistakes
2. The fear of being embarrassed in public situations
3. Constantly being scared about contamination by germs, microbes or dirt
4. Doubts about sure and simple situations and the need to be constantly reassured about them

Compulsive behaviors
The obsessions usually results in compulsive behaviors, which you may need to perform to reassure and relieve yourself of the anxiety temporarily. Some of these may include:
1. Trying to constantly arrange things in a certain way and still not being satisfied
2. Thoughts, words and images being stuck in your head throughout the day that may keep you disturbed and cause to lose sleep
3. You may even repeat specific words or actions multiple times as a measure of self reassurance.
4. Hoarding of items, which have no value

Causes of OCD
Biological factors: Certain chemical imbalances in the brain may lead to OCD, which may happen due to hormonal or biological changes. In fact certain infections are also known to trigger OCD in people.
Environmental factors: Certain types of mental trauma have been known to trigger OCD as well, such as
1. Office, school, college or other work related stresses over a long period of time
2. The passing away of a near and dear one
3. Relationship problems
4. Repressed abuses from earlier in life

Most treatments of OCD are categorized into two types:
Cognitive behavioral therapy: This is a counseling based therapy where you may be slowly asked to face your fears and overcome them over a period of time.
Medications: Antidepressants, inhibitors, or antipsychotic drugs or relaxants in various combinations may be used to treat OCD.
Electroconvulsive therapy: Only in the rarest of cases would doctors consider electroconvulsive therapy, if the patient is a danger to themselves or others around them.
Causes, Symptoms and Treatments of OCD

Am unable to sleep during examzz. It takes for me to fal in slep 2 hours frm d tym of I close my eyes. I can't concentrate. During exams due to this wat do I do?

Bachelor of Ayurveda, Medicine and Surgery (BAMS), Masters in psychology counselling
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Am unable to sleep during examzz. It takes for me to fal in slep 2 hours frm d tym of I close my eyes. I can't concen...
Dear lybrate-user, try this method many people are success first and most sleep early wake up early at 4.0 am and study with fresh mind, of course subjects which you are not interested you must spend more time and repeat it many times" practice makes perfect" switch off mobile phone when you go to bed and switch it on at 6 am. Example some people they don't like mathematics but it is essential for life everyday and every time we are depended on mathematics, right from doctor to business man, including vegetable seller, we can understand many other distraction disturbed minds it is like love issues.

I am having anxiety for the last 3 years. I am taking clonotril 0.25 daily. How can I stop this medicine and come out from anxiety. I am also having acidity for last 9 years. I am taking esomeprazole 40 mg daily. Is there any permanent treatment of acidity.

Bachelor of Ayurveda, Medicine and Surgery (BAMS), Diploma in Pharmacy
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I am having anxiety for the last 3 years. I am taking clonotril 0.25 daily.
How can I stop this medicine and come out...
Yes there is definitely a permanent treatment for acidity with the help of ayurvedic medicines. First you need to avoid eating junk foods and outside food completely. Stop oily, spicy, sour food. Avoid eating spicy non vegetarian food. Rather eat boiled or grilled chicken n fish. Start. Himcocid syp 2-2-2 chandrakala vati 2-2-2 avipattikar 1-1-1 saaraswataarishta kaadha 2spoons twice orally with equal quantity of warm water for your anxiety. Do not stop clonotril without your doctor's advice. May be you can request him to gradually reduce your dose after 3 months of my treatment. Do shirodhaara treatment in a renowned panchakarma centre.

I have a two years old baby plus work load of my house hold. While I want to study with fresh mind. please give me some suggestions. Thank you.

Professional Certified Coach, Ph. D - Psychology
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First of all congretulations on perusing your study after the baby. It shows both your love for progress and your commitment. I am sure you might be feeling that 24 hours in a day are less for you. And you might be surprised by my recommendation. Once you try it you will know it works. So few things I would like to strongly recommend 1. Engage in some kind of exercise daily for may be 20 minutes to begin with. If you haven't been working out then you could start with something very simple. As simple as walking will also work. And slowly you increase the intensity and time both. Exercise will help you with both blood circulation and oxygen intake. Result would be more energy and positivity in your day. 2. Do some kind of relaxation exercise daily. May be 10 minutes of meditation. Just sit with your eyes close in a comfortable position. And as you breath focus on your breath. Feel it going in and coming out. Thoughts are going to come. Remember thoughts are like a waves. It comes and it goes. Each time you realize that thought has come just simply bring your attention back to your breath. You are not fighting with your thought. There is no judgement also. All meditations are good meditations. Just sitting quietly for 10 minutes daily will spread it's magic in your day. If you do it regularly for 2 weeks you will see its calming effect in your day. 3. I am. Sure your first priority is your baby. And then you are giving priority to your house work. Then whatever little energy you have you are giving it to your study. Try switching priority. Slowly make a shift. Decide to begin with one house hold chor that can wait. And put that time and energy into your study. That way instead of feeling exhausted when you study you have some energy. When you are fresh and positive your focus and concentration is more and that will help you finish more work in relatively less time. I do understand that it is easier said then done. You will have your own struggles. And it is equally true that if there is a will there is a way. So please remember to be kind to yourself. Instead of being harsh on yourself if something doesn't go as you wanted. Be kind and forgive yourself. Laugh instead of getting angry. If you could remember to do this even one or two times in a day to begin with. That will generate positive energy. So please take care of yourself. Once you do that taking care of others is easier. Make a little shift in your priority. When your child sleeps instead of rushing to finish household work. Make a nice cup of tea or coffee for yourself and sit down to study. When you are able to make progress in your study. I am sure you will feel good and happy. Then house hold work will not be a burden. With your baby around you can sing and dance and also do your house work. One step at a time. One day at a time. You could make major life style changes. Hope this helps feel free to take help from me if you need help making a plan and building strategy to stick to it. Wishing you very best.
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