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Mrs. Sudeeptha Grama - Psychologist, Bangalore

Mrs. Sudeeptha Grama

91 (53 ratings)
Msc - Clinical and Counselling Psychology

Psychologist, Bangalore

6 Years Experience  ·  600 at clinic  ·  ₹300 online
Mrs. Sudeeptha Grama 91% (53 ratings) Msc - Clinical and Counselling Psychology Psychologist, Bangalore
6 Years Experience  ·  600 at clinic  ·  ₹300 online
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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 Mrs. Sudeeptha Grama
Mrs. Sudeeptha Grama is a popular Psychologist in Indira Nagar, Bangalore. She has had many happy patients in her 6 years of journey as a Psychologist. She studied and completed Msc - Clinical and Counselling Psychology, BA Psychology. She is currently associated with The Coffee Shop Counsellor in Indira Nagar, Bangalore. Book an appointment online with Mrs. Sudeeptha Grama on Lybrate.com.

Lybrate.com has an excellent community of Psychologists in India. You will find Psychologists with more than 25 years of experience on Lybrate.com. Find the best Psychologists online in Bangalore. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Education
Msc - Clinical and Counselling Psychology - Shri Dharmastala Manjunatheshwara College - 2011
Languages spoken
English
Kannada

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The Coffee Shop Counsellor

Hal 2nd Stage, IndiranagarBangalore Get Directions
  4.6  (53 ratings)
600 at clinic
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Workplace Bullying - What You Can Do?

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
Workplace Bullying - What You Can Do?

While most people associate bullying with schools and playgrounds, it does not end there. It can manifest itself in the workplace as well. Bullying can take many forms such as physical, verbal, psychological or emotional.

Bullying can include name-calling, yelling, spreading rumours, hurtful gossip or innuendos. It can create a hostile work environment for others even if they are not the one being bullied. It brings about a negative attitude towards work and therefore low productivity.

There are several ways to deal with bullying in the workplace. They are:

  • SET BOUNDARIES:

Set boundaries between yourself, your coworkers and bosses. Let them know when it’s okay to be friendly and when to be professional.

  • TALK TO YOUR SUPERVISOR:

Talk to your supervisor and come up with a solution to the problem. It is now mandatory for all companies to have a HR department which deals with such complaints. File a complaint with the department and push them to take further action.

  • FOSTER A GOOD TEAM ATMOSPHERE:

Ensure a good working environment for all employees. Teach employees about how to work well with others as well as how to maintain a positive work atmosphere.

  • BUILD A SUPPORT SYSTEM:

When there is an incident of bullying, it always helps to not have to face it alone. Build a relationship with your co-workers. This way when another employee is bullying you, you will have the support needed to stop them from doing so.

  • KNOW WHAT YOU CAN AND CANNOT CONTROL:

When someone is bullying you, know what you can and cannot control in the situation. For example, you cannot control what the other person does or says, but you can control what you say and how you react. Your reaction will either stop the bully from repeating the act or fuel his/her reason to bully.

1 person found this helpful

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore

While most people associate bullying with schools and playgrounds, it does not end there. It can manifest itself in the workplace as well. Bullying can take many forms such as physical, verbal, psychological or emotional.

Bullying can include name-calling, yelling, spreading rumours, hurtful gossip or innuendos. It can create a hostile work environment for others even if they are not the one being bullied. It brings about a negative attitude towards work and therefore low productivity.

There are several ways to deal with bullying in the workplace. They are:

  • SET BOUNDARIES:

Set boundaries between yourself, your coworkers and bosses. Let them know when it’s okay to be friendly and when to be professional.

  • TALK TO YOUR SUPERVISOR:

Talk to your supervisor and come up with a solution to the problem. It is now mandatory for all companies to have a HR department which deals with such complaints. File a complaint with the department and push them to take further action.

  • FOSTER A GOOD TEAM ATMOSPHERE:

Ensure a good working environment for all employees. Teach employees about how to work well with others as well as how to maintain a positive work atmosphere.

  • BUILD A SUPPORT SYSTEM:

When there is an incident of bullying, it always helps to not have to face it alone. Build a relationship with your co-workers. This way when another employee is bullying you, you will have the support needed to stop them from doing so.

  • KNOW WHAT YOU CAN AND CANNOT CONTROL:

When someone is bullying you, know what you can and cannot control in the situation. For example, you cannot control what the other person does or says, but you can control what you say and how you react. Your reaction will either stop the bully from repeating the act or fuel his/her reason to bully.

4 Ways to Help Children With A Learning Disorder!

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
4 Ways to Help Children With A Learning Disorder!

Learning disability is a term used to cover a wide range of learning problems. A learning disability is not a problem with intelligence or motivation, the brain is simply wired differently. This difference affects how you receive and process information. Children and adults with learning disabilities see, hear, and understand things differently. This can cause problems with learning new information and skills and putting them to use. The most common types of learning disabilities involve problems with reading (Dyslexia), writing (Dysgraphia) and math (Dyscalculia).

Once identified, it can be difficult to find the right way to help the child understand new concepts. Here are some tips for both parents and teachers:

1. Play word games: Playing word association games will help the child learn new words as well as help them remember old ones. Repeated exposure to the words will further help the child learn.

2. Don’t rush: It is important to be patient with the child. Once you have a better understanding of the learning disability, it is important to not rush them when learning new concepts. Let them work at their own pace. It is also important to remember to give the encouragement they need while learning.

3. Be creative: Use different methods of teaching. You can use art or writing to help them better understand concepts and ideas. If you allow them to use the tools they feel comfortable with, it will help you teach the child better and also encourage them to continue their learning.

4. Use clay: Clay is a very versatile tool which help you teach different concepts. You can mould it into different letters to teach the alphabet or different words to teach various concepts. This can also help improve the child’s fine motor skills and ability to grasp several concepts.

 

1 person found this helpful

4 Steps to Control Your Phobia!

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
4 Steps to Control Your Phobia!

Everybody has fears. But when is it a phobia and not simply a fear? There are certain symptoms to look out for such as difficulty breathing, feeling dizzy or light headed, trembling or shaking, feeling overwhelmed, fear of losing control, an intense need to leave the space etc. Phobias can be categorized into many different types like animal phobias (snakes, spiders, rodents etc.), natural environment phobias (heights, storms, water, dark etc.), situational phobias (enclosed spaces, flying, driving etc.) and blood-injection-injury phobias (illness, needles, medical procedures etc.).

It is important to know when it is time to seek help for your phobia. Some ways you could know are:

  1. You recognize the fear is unreasonable and excessive
  2. You start avoiding certain places and situations
  3. Your avoidance interferes with daily functioning
  4. You’ve had the phobia for at least 6 months

In the meanwhile, follow these steps to help control your phobia:

1.  Make a list:

Make a list of all the situations related to your phobia that you are frightened of. For example, if you are afraid of flying, your list may include waiting at the security point, booking your ticket, watching other planes take off or land etc.

2. Create you fear ladder:

Arrange the items on your list from least to most scary. The first item can induce anxiety but not so much that it stops you from trying it. When creating this ladder, keep in mind what you want your end goal to be, this can help you breakdown the items easier.

3. Work your way down the ladder:

Start working your way down the ladder taking it one step at a time. Start with the first item on your list then only when you are comfortable with that should you move on to the next item. It is important to wait until the item you are on no longer gives you any anxiety before moving on the next one.

4. Practice:

It is important to practice this as often as you can. Repeated exposure to the fear will reduce the anxiety being felt. That being said, don’t rush through the steps. Go at a pace you are comfortable with and don’t move on until you on longer feel anxious in that situation.

While you are going through the items it is important to consciously breathe when anxious. When we are anxious our breathing gets hitched, our heart rate increases and we star sweating. When this happens, it is important to take some deep breaths and relax your whatever muscles are tensing. When your breathing normalizes again try going into the situation again to breathe deeply while doing so.

 

4 people found this helpful

Stress- Causes And Solutions!

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
Stress- Causes And Solutions!

Stress is an automatic response to psychological threats. It can be in two different ways - the psychological perception of pressure and the body’s response to it. Due to the hormonal changes in the body due to this pressure, the body’s fight or flight response is set in motion. 

Stress can be characterized into acute, episodic and chronic. Acute stress is short term stress which does not last long but may have long term effects if ignored. Episodic stress is short term stress but in situations which can be a daily occurrence, such as stressful situations in the workplace. Chronic stress refers to long term stress which has lasted over a long period of time. There are many different causes of stress such as work, relationships, personal appearance, societal norms, bereavement, health worries, major life changes etc. The cause of stress and the degree to which we experience them differs from person to person, with each of us having different levels of tolerance.

Some of the symptoms of stress include increased heart rate, sweating, anxiety, low energy, headaches, insomnia, frequent colds or infections etc. Here are a few ways you can manage stress:

1. Practice deep breathing exercises:

One main symptom of stress is staggered breathing. When we experience stressful situations, we tend to breathe faster and more rapidly. Practicing deep breathing helps you normalize your breathing and bring your heart rate back down to normal.

2. Try progressive muscle relaxation:

This concept requires you to consciously identify all the muscles in your body which are tensing and relax them. In order to do this you will have to first consciously tense the muscles in your body and know what that feels like, then relax them and learn what that feels like.

3. Use guided imagery:

Sit in a quiet place, close your eyes, and try to visualize your ‘happy place.’ This is the place you feel at peace. Imagine the sights, sounds, smells and feel of that place. The next time you feel yourself start to feel stressed try this technique.

4. Make time for hobbies:

We all have so much work to complete in the day or week that we forget to give ourselves some time off. It is important that you take some time off to do things which you enjoy. For example, you may like reading or painting or fishing. Alot a time in the week for you to do these activities. This will help you destress and help put you in a more relaxed state.

5. Be aware of your stressors:

It is important that we identify the things which cause us stress. Once we are aware of our stressors we can consciously make an effort to relax before going into the task. Make a plan before going to tackle the task which is causing the stress.

4 people found this helpful

5 Ways to Effectively Manage Your Time!

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
5 Ways to Effectively Manage Your Time!

Being able to manage your time efficiently either at work or school is crucial to getting work done on time. Chances are, you’ve come across a time management article at least once in the past. Throughout your day, your time is constantly being taken up by something. You can tentatively split your time between three aspects: thoughts, conversations and actions. Regardless of what line of work you are in, these three things will take up most of your time. Distractions can also come in the form of any of these three. It is not practical to think you can get rid of these distractions, but you can decide how much time you give to each one. In order to successfully manage your time, here are a few things you can try:

1. Create a daily plan:

Before you start your day, make a list of all the things you wish to accomplish throughout the day. Create a precise plan for what you want to do and when you want to do it. Set time limits to each task and stick to it. When you say you want to give a certain task 30 minutes, give it only 30 minutes and move on to the next. Sticking to timings will help you complete more items on your plan.

2. Know the deadlines:

Mark when your work is due in your calendar and create your schedule accordingly. For example, if you know your project is due at the beginning of next week, don’t wait till the day before to finish it. Start doing it the day you receive it. Finish of a little part of the project each day. This way you won’t have to worry about it being incomplete and you can work on other things in the day too.

3. Learn to say No:

Learn to say no when you already have too much on your plate. It’s okay to tell people that you simply do not have the time to do it, rather than saying okay and not getting it done. It is also important to say no to distractions. If you feel it is taking time away from your work, defer it to a later time. Complete what you need to for the time being and look at the distraction another time.

4. Prioritize:

When creating a task list make sure you prioritize too. Put tasks in order of when they have to be done and how much of a priority it is. Make sure you leave yourself enough time to go over your work and make any changes if necessary.

5. Remember it is impossible to get everything done:

It is important to remember that it is not always possible to finish everything on your task list. Sometimes you may finish 6 out of 10 and other times you may finish all 10. Do not get discouraged when you are not able to finish everything. Simply make sure the more urgent tasks are done and try to find time to finish the rest the next day.

2 people found this helpful

Parents Guide to Teen Depression!

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
Parents Guide to Teen Depression!

Teen depression seems to be on the rise in the recent past. It is a serious mental health issue which can lead to changes in how the adolescent feels, thinks and behaves. Teen depression can also lead to significant changes in emotional and physical wellbeing. While depression can occur anytime during a person’s lifetime, the symptoms experienced in adolescence can vary from that experienced during adulthood. Some of these include excess self-criticism, trouble in making decisions, neglected appearance, increased risk-taking behaviour, decreased motivation and increased school absence. Some factors which can cause teen depression are early childhood trauma, loss of parent/s, bullying or physical/emotional/sexual abuse. Teen depression can lead to abuse of alcohol/drugs, low self-esteem, academic failure, self-harming behaviour or suicide.

Here are a few things you can do to help a teenager who is suffering from depression:

1. Focus on listening not lecturing:

Resist the urge to criticize or lecture your teen when they are talking to you about their feelings. The important thing is that they are communicating with you instead of shutting you out.

2. Be supportive:

It is important to understand that your teen is working through something and may need your help when trying to overcome it. Try to validate his/her emotions instead of feeling irritated that they seem to be having mood swings.

3. Ask questions:

The best way to understand what is going on with your teen is by asking them questions. Do this in such a way that they do not feel pressured to answer. Even if you have the best intentions, do not push them into answering your questions. Wait for them to be ready to talk to you.

4. Encourage socializing:

It is good for your teen to go out and socialize, but they may not be feeling up to the task. It is upto you to encourage this without making it sound like you are criticizing their behaviour. Instead of saying “ I think you should go out and get some fresh air” say something like “I’m going to the mall, let me know if you want to come with me.” This way they do not feel any pressure to do something they may not want to.

5. Notice the positive:

Make sure you point out the positive things your teen does. This can be something like going to school on a daily basis, doing well on a test or even eating meals on time. If you point out these small things, they will feel appreciated and will remember to continue doing those things.

2 people found this helpful

5 Ways to Deal With Alcohol Dependency!

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
5 Ways to Deal With Alcohol Dependency!

Alcohol dependence, sometimes known as 'Alcoholism’, is the most serious form of drinking problem and describes a strong, often uncontrollable, desire to drink. Drinking plays an important part in the day to day life of alcohol dependent people, which could lead to building up a physical tolerance or experiencing withdrawal symptoms if they stop. There are varying degrees of alcohol dependence and they don’t always involve excessive levels of drinking. If you find that you ‘need’ to share a bottle of wine with your partner most nights of the week, or always go for a few pints after work, just to unwind, it is possible that you may be on the verge of getting long-term health problems. If you find it very difficult to enjoy yourself or relax without having a drink, you could have become psychologically dependent on alcohol. Physical dependence can follow too with withdrawal symptoms. It can be very difficult for some people to give up an addiction. Here are some natural remedies that can help:

1. Take it one day at a time:

You can start your road to recovery is by slowly reducing your alcohol consumption. If you have feel like you consume a drink or two after work just to relax, try to cut down on this by only having a drink 3 times a week, then once a week and gradually rid yourself of the habit.

2. Keep yourself occupied:

When you find yourself having nothing to do, you start thinking of drinking more. Try to keep yourself as busy as possible so that you do not think about drinking throughout the day. Find small activities to do in your free time like taking a class or reading. This way you don’t let your mind wander to other tasks like drinking.

3. Try bitter gourd:

Bitter gourd is the go-to vegetable when trying to quit drinking. Not only does it curb your need for a drink, it also repairs your kidneys in the process. Drink the juice of the bitter gourd in the morning when you wake up. The taste may be a little hard to handle, but mix it with some buttermilk and you’re good to go.

4. Out of sight, out of mind:

Clear your surroundings of any and all bottles of alcohol. Get rid of all the reminders of drinking and make sure to avoid passing any bars or pubs you frequent when you are outside. This should slightly help you curb your desire.  

5. Surround yourself with the right people:

Make sure you hang around people you know will not tempt you to drink. Get together with friends who do not drink or have previously quit drinking to help you do the same.

 

6 people found this helpful

I am feeling depressed some tym. My thoughts are totally negative. Now a days I become short temper. I have no confidence on myself now. Pls advise.

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
I am feeling depressed some tym. My thoughts are totally negative. Now a days I become short temper. I have no confid...
Dear Lybrate User, I understand. It is important to explore the reasons behind your depression. If your depression is leading you to think negatively, here are a few things you can try: 1. If you are used to walking into a room and finding negative things, next time try to walk into a room and find 3 positive things instead. 2. Keep a gratitude journal: At the end of each day write down 5 things that you are thankful for that happened in your day. It can be something as small as having a good meal. 3. Do one thing everyday that calms you or makes you happy: start your day with something that has a calming effect on you like meditation or yoga or something that makes you happy like a good cup of coffee. Please consult privately for further help. Good luck.
5 people found this helpful
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Sir I am unable to behave as I want to behave with other. I want to change my behavior but I can't do it. And then I feel more nervous to see others reaction. It affects my relationship with other and also my carrier. Help me.

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
Dear Lybrate-User, Thank you for reaching out. Make a list of the behaviours you wish to change and what you want to change it to. Explore your thoughts and feelings behind this behaviour. If your nervousness in social situations is due to your self confidence, you need to start working on that. Start small. Choose an easy situation or person that you can practice feeling confident with. Slowly work your way up to handling more difficult situations. Please remember that this will take time and effort from your side. If you feel anxious in social situations remember to relax and take a few deep breaths. Plan your conversations and topics before heading into your social situations. Remember to take deep calming breaths and normalize your breathing if you start to feel anxious. There are many more techniques one can use to change behaviour, feel more self-confident and less anxious in social situations. Please consult privately for further help. Good luck.
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How To Make A Good Decision?

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
How To Make  A Good Decision?

Making decisions is an everyday occurrence, be it big or small. We decide when to wake up, what to eat for meals and where we want to go on holiday. They may not be big decision, but they are decisions nonetheless. But sometimes there are things holding us back from making good decisions. Things such as not having enough information on the subject or not having the confidence to see the decision through. Often times we are simply afraid that the decision we make may be the wrong one. Like all thing there are certain steps we can follow to try and make the best most rational decision, they are:

1. Identify your goal:

It is important to identify what you hope to achieve from making this decision. Identifying what the problem is and why it needs to be solved is a great start to making a decision. It is important to know what you want out of making this decision. Identifying this will help making your decision easier.

2. Gather information:

In order to make an informed decision it is important to know all the pertinent information regarding the decision. By doing this you have a better understanding of the problem and how best you can solve it.

3. Brainstorm outcomes:

To any situation there are always several different outcomes to it. Before making any decision, it is important to know all the various outcomes that could happen. Your decision could lead to various other situations. Think about all the different outcomes that could happen see what could happen based on the decision you make.

4. Consider the consequences:

No matter what decision you make there are always consequences to them. Consider what the consequences could be and decide whether your decision outweighs the risks of going through with it.

5. Take action:

Now that you have gathered all the information and thought of the different outcomes and consequences of your decision it is time to take action. Follow through on the option you think is the best one. Once you have made your decision, remember that it too will have certain risks and consequences you will have to face, make sure you are ready for them.

6. Evaluate your decision:

Whether your decision turned out to be good or bad, it is important to evaluate it. Figure out where you went wrong or what could be done better next time. This way the next time you have to make a similar decision you know what needs to be done.

 

5 people found this helpful

My friend is suffering from severe stress due to personal tensions. How to relieve her stress levels.

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
My friend is suffering from severe stress due to personal tensions. How to relieve her stress levels.
Dear Lybrate User, Thank you for reaching out. There are a few stress management and relaxation techniques that she could follow. But if she is unable to find solutions to her personal tensions, I suggest she consult a counsellor. Meanwhile, here are a few things she can try: 1. Progressive Muscle Relaxation: sit in a comfortable position, close your eyes and take a few deep breaths. Then slowly concentrating on various parts of your body starting from your toes to head. Tense them for 10 seconds and then release and relax them for 10 seconds. Do the entire sequence once a day if possible. This should automatically help the body relax. 2. Prioritise and create a schedule: sometimes we get stressed because we feel there is too much to do. Breakdown your goals into smaller tasks and prioritise them from most to least important. Then create a schedule for your day starting from the most important that you need to finish. Try not to put too many time consuming tasks in one day. This should ease your stress for your everyday tensions. Please consult privately for further help. Good luck.
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4 Ways to Deal with Social Anxiety!

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
4 Ways to Deal with Social Anxiety!

Social anxiety is defined as the fear of social situations that involve interactions with other people. If you have social phobia, you may worry about being judged or criticized, put down or embarrassed by other people. Social phobia can be caused by a series of factors ranging from genetic to environmental. In order to treat your social phobia, it is important to know where it stems from. It could be due to public speaking, giving a presentation, meeting new people, going to a party or speaking on the telephone.

There are some fears specific to social anxiety - thinking you’ll look awkward or be embarrassed, thinking you will be weird or strange, thinking you will appear incompetent or stupid. These fears can be triggered by simply thinking of the nearing event or activity.

Here are a few ways in which you can overcome it:

1. Observe your social anxiety:

An important first step is to observe your social anxiety. Knowing what situations cause you the most fear can be a crucial step in figuring out how to deal with it. Take a few weeks to observe your social anxiety and write down the situations in which you felt the most anxious.

2. Calm breathing:

This is a strategy you can use to calm down quickly. We tend to breathe faster when we are anxious. This can cause lightheadedness and dizziness. Calm breathing involves taking slow relaxing breaths through your nose. The end goal of calm breathing is not to get rid of the anxiety completely but to get through the social situation.

3. Muscle relaxation:

This involves relaxing the various muscles in your body that tense when you are anxious. This strategy can lower overall stress levels which might increase the anxiety. Make a note of your overall tension levels on a scale of 1-10 at the beginning and again after you consciously relax your muscles. This will help you realize what situations tense you the most.

4. Realistic thinking:

People with social anxiety tend to have more negative thoughts about themselves and the situation they are in. Common notions include “No one will like me” or “I’ll do something silly and others will laugh” or “ I won’t know what to say.” It is important to realize that none of these thoughts are accurate. They are only guesses and not actual facts. Therefore, it is important to change your negative thoughts to more positive ones by asking yourself “How often has this actually happened?” or “What is another way of looking at the conversation?” or “How likely is it that the worst case scenario will actually happen?” Looking at things from this perspective should help you reduce your anxiety.

 

1 person found this helpful

I am suffering from depression and anxiety. I am many times go on depression. So what I do.

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
I am suffering from depression and anxiety. I am many times go on depression. So what I do.
Dear Lybrate-User, Thank you for reaching out. Depression can be tough. It is important for you to consult a counselor to explore the reasons why you feel depressed and anxious. In the meanwhile, here are a few things you can try: 1. Get into a routine and try doing one thing that you enjoy everyday. This could be as simple as eating your favorite snack. 2. Exercise everyday, since this will help your body feel better. 3. Finish each day by imagining its best parts: At the end of each day write down the things from your day you are most thankful for. Please consult privately for further help. Good luck.
1 person found this helpful
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Misunderstanding between me and wife after marriage everyday it's getting increasing totally depression.

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
Misunderstanding between me and wife after marriage everyday it's getting increasing totally depression.
Dear Lybrate-User, I understand. Misunderstandings in a relationship occur due to lack of communication. It is important to explore both your communication styles and observe if the correct message is being heard. The next time you are having a conversation with your wife and you need to express something, try using "I" Statements. Here's an example instead of saying" You can't keep coming home so late! you don't care about me. Try saying" I feel worried when you come home late. I understand you have work but what do you think we can do to fix this? Please consult privately for further help. Good luck.
2 people found this helpful
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5 Ways to Help Your child Combat ADHD!

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
5 Ways to Help Your child Combat ADHD!

Attention-deficit hyperactivity disorder (ADHD) is marked by an ongoing pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or development. Inattention and hyperactivity are key symptoms of ADHD. Symptoms can include having problems sustaining attention in tasks, not listening when spoken to directly, not following through on instructions, failing to finish schoolwork or chores, starting tasks but quickly losing focus, getting easily sidetracked, talking nonstop, blurting out an answer before a question has been completed, finishing other people’s sentences, or speaking without waiting for a turn in conversation. Raising a child with ADHD isn’t like traditional childrearing. Normal rule-making and household routines can become almost impossible, so you’ll need to adopt different approaches. It can be frustrating and disheartening to cope with constant impulsive behaviour from your child. Here are a few tips to help you:

1. Create structure:

Make a routine for your child and stick to it every day. Establish rituals around meals, homework, playtime, and bedtime. Simple daily tasks, such as having your child lay out his or her clothes for the next day can provide structure. 

2. Break tasks into smaller chunks:

Breakdown any task into smaller manageable tasks. Have a task list up on a wall and write down any and all tasks the child needs to finish. This way they know what needs to be done and when they need to get it done by.

3. Create a quiet corner:

Create a small quiet space for your child where they can do their homework, reading and have some time to themselves. Make this place a quiet distraction free area for them. Keep this place neat and organized at all times.

4. Promote wait-time:

Children with ADHD often speak out without thinking of what they are saying. It is important to encourage thoughtful responses while doing any work or reading a book. It is important to teach your child how to think before speaking.

5. Declutter the space:

Children with ADHD welcome distractions such as television, video games and computer games. These encourage impulsive behaviour and thus should be regulated. Decreasing time with electronics and increasing time doing engaging activities outside the home, will give your child an outlet for any built-up energy.

1 person found this helpful

Marriage Counselling- When to Seek Help?

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
Marriage Counselling- When to Seek Help?

Getting married is a big step in any relationship. Whether you’ve been together for years before or have only met a couple of months ago. We don’t go into any relationship with the tools required to cope with the challenges, instead we go in expecting the fairy-tale. So when is it time to see a marriage counsellor? Here are some trigger points to look out for:

1. When you see each other as enemies:

Marriage is when both your partner and you feel like you’re a team. You are not adversaries but on the same team. When it begins to feel like you both are on different sides, it may be time to visit a counsellor.

2. When you contemplate or are having an affair:

Most times, fantasizing about having an affair is a precursor to actually having one. Once this starts happening to you, it may be time to evaluate your relationship and figure out what could be driving you to have these thoughts.

3. When you argue about the same thing constantly:

Everyone has a trigger behaviour, something they simply cannot stand. It could be something as simple as folding laundry a particular way or leaving the bathroom floor wet. The other person often doesn’t understand why it annoys us so much and why it is important to us. A therapist can help shed light on the issue.

4. When you are financially unfaithful:

When one partner keeps his or her spouse in the dark about their spending habits or needs to control everything related to money, the other person should bring up the issue of a ‘family finance’. The money being spent belongs to both your spouse and you. Thus, it makes sense for both of you to understand where the money is being spent.

5. When you’re afraid to talk:

You should never feel afraid to bring up topics which are of concern to you. When you are too frightened to bring up issues (ranging from sex to tiny annoying habits of your spouse) because you are afraid it will be blown out of proportion it may be a good idea to have a counsellor mediate for you.

6. When there is a drastic change in your sex life:

It is well known that the frequency of sex after marriage may decrease. However, if there is a drastic shift in the bedroom it may be a sign of a problem. A significant increase could also be a sign of trouble because it may signal one spouse making up for something they think is a mistake.

1 person found this helpful

5 Great Ways to Improve Communication!

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
5 Great Ways to Improve Communication!

Communicating with people is second nature to all of us. But are we doing it effectively? In today’s world, it is impossible not be in constant contact with everyone around us. We have our phones, iPads, tablets and other devices to keep in touch with everyone.

But what happens when we are required to speak to someone face to face? Do we listen to what they have to say or do we simply put our point across regardless of whether the other person has heard us or not? If we want other people to hear what we have to say and understand them effectively we must learn effective strategies.

Here are a few tips for effective communication:

1. Have a plan:

Have a clear plan in mind before you start to express your position or your ideas. Think of all the things you wish to say and write them down. When you have a clear idea of what it is you are going to say, it makes putting your point across much easier.

2. Be conscious of both your verbal and nonverbal actions:

You should  be careful about what you say as well as how you say it. Your tone and volume lets the listener know the overall direction of the conversation. If you are happy, look happy and keep the tone light. If you are angry, you will look angry and keep the tone and volume in tune.

*It is important to note that even if you are angry, yelling will not solve the issue as effectively as a well thought out argument.

3. Wait for the person to finish a thought before interrupting with questions:

Communication is a two-way street. You have to listen as well as talk. Listen to what the other person is saying before jumping to put your point across. You should show the other person the same courtesy that they showed while listening to you.

4. If you’re not sure of the message they are trying to send, ask questions:

It’s okay to ask questions once the other person has finished talking. This way not only do they feel like you are interested in what they are saying they will also know that you were listening to what they had to say.

5. Paraphrase what you heard, so the sender knows you understood the message:

Once the sender has finished speaking, paraphrase what they have said so that you both are on the same page. This way both of you will understand what has been communicated and what needed to be understood from the message.

 

1 person found this helpful

Is Your Work Making You Unhappy?

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
Is Your Work Making You Unhappy?

To some, going to work has become a burden. Not many go to work because they want to, but because they have to. They need money for rent, food, bills etc. This has become the norm. It is normal to wake up, go to work, eat, sleep then repeat. But when is it too much? When is it time to find a new job? When does your lack of enthusiasm for work affect your health? Here are a few ways you can find out if it’s time to leave your job:

1. You’re stuck in a rut

Outwardly there is nothing wrong with your job but you just feel like you’re trapped and constantly feel irritated. You feel like there’s no future for you at the company.

2. You complain about work (a lot)

If you are unhappy with your work, you will start to complain about it to everyone you meet. Even though 8 out of the 10 things that happened to you today was good, you will choose to focus on the bad. You will start seeing the glass as half empty.

3. You’ve lost the passion

Sure, there was a time when you used to love going to work. But now, you aren’t feeling any excitement for any current or future projects. You feel like your talents are being undervalued and your potential isn’t being tapped. You simply dread going to work and interacting with your co-workers.

4. You can’t focus:

You used to be a very productive person. However, recently you’ve been glancing at the clock every chance you get. You take longer breaks, feel drained and have no motivation to do any work.

5. “Crush it Culture”

Making money takes precedence over everything else. Being responsible and doing quality work takes a back seat. If you find yourself questioning the future of the company and your involvement in it, it’s time to look for a new job.

1 person found this helpful

I had been through a very abusive relationship which is now over. But I feel I have anxiety problem I have shortness of breath, mild pain in fingertips and joints, headache and have a feeling of being tied up. What it is please help?

Msc - Clinical and Counselling Psychology
Psychologist, Bangalore
I had been through a very abusive relationship which is now over.
But I feel I have anxiety problem
I have shortness ...
Dear Lybrate-User, Getting out of an abusive relationship is a brave thing to do, good job on being able to take this step. Since your anxiety stems from coming out of an abusive relationship it will be important to explore the thoughts that trigger the anxiety. Meanwhile here are a few things you can try to help manage your anxiety: 1. When you feel like you are becoming anxious, look around you and identify: 5 things you can see, 4 things you can hear, 3 things you can smell, 2 things you can feel and 1 thing you can taste. 2. Deep breathing: Taking deep breaths helps normalise your breathing in times of anxiety. Try taking 5 deeps breaths and slowly bring your breathing back to normal. Please consult privately for further help. Good luck.
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