14/899 Vinay Neuro Psychiatry clinic in Indira Nagar, Lucknow - Book Appointment, View Contact Number, Feedbacks, Address | Ms. Juhi Parashar

14/899 Vinay Neuro Psychiatry clinic

Clinical Psychologist, Counselling Psychologist, Psychotherapist
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14/899 Vinay Neuro Psychiatry clinic is known for housing experienced s. Ms. Juhi Parashar, a well-reputed Clinical Psychologist, Counselling Psychologist, Psychotherapist , practices in lucknow. Visit this medical health centre for s recommended by 72 patients.

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Clinic Address
lucknow, Uttar Pradesh - 226016
Details for Ms. Juhi Parashar
S.N.D.T University, Mumbai
Masters in Clinical Psychology
Professional Memberships
Indian Psychologists
Counseling association of India
Past Experience
Clinical Psychologist at INHS, Ashwini Hospital, Mumbai
Clinical Pychologist at J.J Hospital, Mumbai
Clinical Psychologist at Dr. Kumar's homeopathy and Mental health clinic, Delhi
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  • Masters in Clinical Psychology
    Clinical Psychologist, Counselling Psychologist, Psychotherapist
    Consultation Charges: Rs 600
    3 Recommendations · 818 people helped
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  • Masters in Clinical Psychology
    "Alcohol reduces our ability to think straight," says Professor McMurran, a psychologist at the University of Nottingham. "It narrows our focus of attention and gives us tunnel vision.
    "If someone provokes us while we're drunk, we don't take other factors into account, such as the consequences of rising to the bait. This can lead to violent reactions from people who would usually shrug things off."

    Alcohol causes chemical changes in the brain which can initially make you feel relaxed, which can be one of the reasons we enjoy drinking. But, according to Professor McMurran, anxiety actually protects us by telling us to avoid or escape certain situations. "When we're drunk, this warning system doesn't work and this can put us in dangerous or confrontational situations."

    The way we process information is affected when we've been drinking too. We're more likely to misinterpret other people's behaviour and misread social cues. This could be the reason why so many drunken fights start over little more than a 'dirty look'.
  • Masters in Clinical Psychology
    Premature ejaculation is sometimes confused with erectile dysfunction, but they are very different. Erectile dysfunction is a condition where a man cannot achieve or maintain an erection firm enough for sexual intercourse. Some men with erectile dysfunction rush orgasm in order to finish before their erection fails, but this is not premature ejaculation. It is important to note that the treatment is different for erectile dysfunction and premature ejaculation.

    Studies in the asia-pacific region show that erectile dysfunction affects 5% of men. In contrast, 31% of men are affected some form of premature ejaculation.

    Here's a summary of the differences between premature ejaculation and erectile dysfunction.

    Premature ejaculation (pe)

    Erectile dysfunction

    Getting an erection

    No problem getting an erection suitable for sexual intercourse

    Difficulty in getting or keeping an erection suitable for sexual intercourse

    Keeping an erection

    Penis remains erect until ejaculation

    Penis softens before ejaculation or before the end of intercourse


    Ejaculation occurs before the man wants it to, with low feelings of control over ejaculation, causing distress

    Men may try to ejaculate quickly before an erection is lost or may ejaculate when soft

    Who it affects

    Similar occurrence in men in a broad age group range

    More common in older men

    If you are concerned that you might have premature ejaculation or erectile dysfunction, or that your partner does, speak to your doctor. Make sure you are clear about the symptoms so that it will be easier for your doctor to understand the problem and recommend appropriate treatment.

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  • Masters in Clinical Psychology
    You know to see a doctor for an ache or a cough, that won't go away. But where can you turn if your relationship needs a shot in the arm?

    For some couples, professional counselling is the answer.

    Couples counselling (which can also be referred to as marriage guidance) is a form of therapy that looks to improve communication and resolve issues within an intimate relationship. In contrast to counselling for relationship issues, which can be undertaken solely through individual sessions, couples counselling is a term applied to talk therapy for two people within a relationship.

    With this in mind, counsellors who offer this form of therapy should have the relevant training to help them work with the dynamics of a couple. While couples counselling is ideally suited to couples attending the sessions together, if your partner is reluctant you can look to speak to a couples counsellor on your own, to begin with. You may find your partner wants to join you after you have had some initial sessions alone - or you may find it helpful to intersperse couple sessions with individual sessions.

    In regards to the techniques used, some of the work you do will take place within your counselling sessions themselves - however many couples counsellors will also ask you to carry out'homework. Typically your counsellor will ask you either to do a task or discuss something specific when you get home. During your next session, you will get the chance to talk about your homework, discuss any challenges you came up against and how the experience made you both feel.

    How can counselling for couples help?

    When we have been in a relationship or marriage for a long time it can be easy to fall into a trap of not listening to the other person or not communicating our needs clearly. Sometimes talking to someone with no connection to yourself or your partner is all it takes for you to gain perspective. What couples counselling offers here is the chance to speak to someone with no preconceived notions of who you are as a couple, with the added bonus of having skills and training behind them to guide you through your concerns.

    The overall aim of couples counselling is to help you do the following:

    Understand how external factors such as family values, religion, lifestyle and culture affect your relationship.

    Reflect on the past and how it operates in the present.

    Communicate in a more constructive way.

    Learn why arguments escalate.

    Negotiate and resolve conflicts where possible.

    As your counselling sessions progress, you and your partner may find a way of overcoming your problems, or you may decide it is time to part ways. Either way, hopefully, counselling will offer you the space to grow and decide what you would like the future to hold for both of you.

    Common relationship problems explored

    There are many different concerns that may bring you to couples counselling, ranging from a lack of communication right through to a betrayal or affair. Some common issues that can be explored through couples counselling include:

    Lack of trust
    Betrayal or affair
    Lack of communication
    Financial issues
    Work-related stress
    Different sexual needs or other sexual issues
    Family conflicts
    Different goals and values
    Different parenting styles
    Life changes.

    This list is not exhaustive and every situation is unique. Whatever the concern is, however, speaking to a professional is often an incredibly helpful step forward.

    When is the right time to seek help?

    Every couple is different and so when you choose to seek help will depend on the nature of the issue you are facing. If you are concerned about your relationship (for whatever reason) and feel you are unable to reach a conclusion alone, it is likely that you will benefit from couples counselling.

    For some, the suggestion of couples counselling is considered a last resort' to save a relationship/marriage. While of course, this is sometimes the case, you do not have to wait until things get that bad before trying couples counselling. Many couples use therapy sessions as a way to keep their relationship healthy and address any underlying concerns that may become conflicts in the future.
  • Masters in Clinical Psychology
    Anxiety is an overwhelming form of daily stress. Many find that living with anxiety daily causes them to experience significant sadness and discomfort in their daily life, often leading to less enjoyment of the things that previously caused them happiness.

    That's why when you have anxiety, it's not uncommon to also have a low libido. Your sex drive is directly affected by the way you feel, and anxiety is the type of condition that can make it hard to find your partner or the idea of lovemaking to be arousing.

    When anxiety causes you to experience low libido, the first step is, of course, to cure your anxiety. But anxiety reduction is a long term process, and not something that is complete overnight. In the interim, make sure you're trying all of the following:

    Eat Healthy, Exercise, Etc.

    Your general health directly affects your libido, and is important for reducing anxiety. Make sure you have a healthy diet and are exercising regularly. Keeping your body in the best of health is a powerful way to improve your overall arousal levels, which are often affected by things like food, exercise, and sleep.

    Talk Openly to Your Partner

    When anxiety affects your arousal, don't try to hide it. Trying to hide it and overcome it causes further stress, because you'll find that you try too hard to get aroused. Arousal is an automatic function, and not something you can force, so the more you try to force it the harder it gets. If you talk to your partner about it, you'll find that the added pressure of knowing that you're open about the problem takes some of the stress off of you.

    Try to Make Love Anyway

    Extended time away from an active sex life can put strain on your relationship and potentially lead to more stress. If possible, try to make love anyway for fun. Talk to your partner, and don't make it a stressful event. Make it something you do to keep your sex life going and try to remember the enjoyment you experience when you do get aroused. If making love isn't physically possible, at the very least you should spend time being romantic and having fun in an intimate way to at least keep that component a part of your life.
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  • Masters in Clinical Psychology
    Schizophrenia is a brain disorder that affects the way a person behaves, thinks, and sees the world. People with schizophrenia often have an altered perception of reality. They may see or hear things that don't exist, speak in strange or confusing ways, believe that others are trying to harm them, or feel like they're being constantly watched. This can make it difficult to negotiate the activities of daily life, and people with schizophrenia may withdraw from the outside world or act out in confusion and fear.

    Although schizophrenia is a chronic disorder, there is help available. With support, medication, and therapy, many people with schizophrenia are able to function independently and live fulfilling lives.

    Common misconceptions about schizophrenia

    Myth: schizophrenia refers to a" split personality" or multiple personalities.

    Fact: multiple personality disorder is a different and much less common disorder than schizophrenia. People with schizophrenia do not have split personalities. Rather, they are 'split off' from reality.

    Myth: schizophrenia is a rare condition.

    Fact: schizophrenia is not rare; the lifetime risk of developing schizophrenia is widely accepted to be around 1 in 100.

    Myth: people with schizophrenia are dangerous.

    Fact: although the delusional thoughts and hallucinations of schizophrenia sometimes lead to violent behavior, most people with schizophrenia are neither violent nor a danger to others.

    Myth: people with schizophrenia can't be helped.

    Fact: while long-term treatment may be required, the outlook for schizophrenia is not hopeless. When treated properly, many people with schizophrenia are able to enjoy life and function within their families and communities.
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  • Masters in Clinical Psychology
    If you're experiencing a sexual problem, the last thing you probably want to do is talk about it (it's easier to block those embarrassing experiences from your memory and simply hope for the best next time).

    However, a certain form of therapy is available to help you do just that confront your sexual issues and work out the kinks. Whether you're speaking with a trained psychiatrist, psychologist, or marriage counselor, sex therapy can help some people with erectile dysfunction, low libido, and other sexual dysfunctions (and their partners) work through these issues in a supportive and educational environment.

    Still, hashing out your sex life can sound downright frightening what does it really entail? do you have to take your clothes off? and who qualifies as a sex therapist anyway?

    Here are a few things you should know about sex therapy.

    Sex therapy is like other forms of counseling

    Contrary to what some believe, there's nothing strange, deviant, or kinky going on behind the walls of a sex therapist's office. Actually, sex therapy is not too much different from other forms of psychological counseling.

    Sex therapy involves a person trained in psychological methods of treatment and rehabilitation for difficult sex and relationship problems says yvonne k. Fulbright, phd, a certified sex educator and author of the better sex guide to extraordinary lovemaking. such work includes collecting a detailed case history, conducting a personal interview, assessing aptitudes, and formulating goals and interventions in solving problems

    You'll explore the psychological side of sex

    The therapist will help you work through emotional issues that might be leading to your erectile dysfunction or other sexual issue, explains drogo montague, md, a urologist with the cleveland clinic. it typically begins with education on topics such as performance anxiety and moves to discussion where the couple is encouraged to establish open lines of communication to discuss sexual wants and needs, he says the couple may also explore issues causing relationship stress.

    There might be homework

    While nothing sexual in nature will happen at the office, the therapist may offer some ideas for things you can try at home. the therapist may assign homework, called sensate focus exercises, says Dr. Montague. these exercises are not designed to initially lead to erection or intercourse. Over time they help break down psychological barriers to sustained erections and lead to the couple returning to normal sexual activity.

    It may help to bring your partner

    Some research suggests that having your partner along for sex therapy may be helpful, but fulbright says it depends on the issues you're facing. if it's a couple's problem, a partner should most definitely come along, she says. if it involves self-work that's best accomplished solo first, then it would be better for the client to meet one-on-one with a therapist.

    You keep your clothes on

    One thing is certain: under no circumstances should you have to take your clothes off in a sex therapist's office. Fulbright says that this should never, ever occur, and if you are asked to do so, leave immediately.

    You should be picky when choosing a therapist

    Check credentials, ask for references, and make sure you find a therapist who is qualified to help you. Fulbright says it's important to look for a focus in human sexuality or the words sex therapist in the professional's title.

    Not every person providing sex therapy in this country is qualified to do so, she says. this is partly because anybody outside of the state of florida can set up shop in providing sex therapy in the united states. Professionals often hold degrees in marriage and family therapy, social work, theology, psychology, or medicine, though this is not a hard and fast rule.

    Sex therapy isn't for everyone

    It's important to remember that sex therapy is similar to psychological counseling that means, it won't fix any physical limitations that are leading to erectile dysfunction.
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  • Masters in Clinical Psychology
    Gina and Jim are in love. They have been together for several years, and they recently got married. As with most couples, they want to express their love physically. But there's a problem: Jim just doesn't feel attracted to Gina. And it's not just her; X never really been all that interested in sex with anyone.

    Sex is a normal and healthy part of adult life. However, as with Jim, some people are not able to enjoy that part of life due to a psychological or physical problem. Sexual dysfunction simply refers to any issue that a couple or an individual experiences that keeps them from enjoying or participating in normal sexual activity. Let's look a little closer at sexual dysfunction, including the phases of sexual activity during which sexual dysfunction can occur and some common types of sexual dysfunction.

    Phases of Sexual Activity

    There are four main phases of sexual activity. A healthy adult can go through all of these phases, though they might only go through one or two at a time. However, sexual dysfunction can occur in any of the phases. The four phases are:

    Desire - This is the phase during which a person thinks or fantasizes about sex. When Gina sees a movie with George Clooney, she immediately goes into desire mode!
    Excitement - After desire, a person's body begins to go through certain changes in preparation for sex. The heart might race, breathing becomes shallow and a person feels warm. Essentially, desire is in the mind, and excitement is the expression of desire in the body.
    Orgasm - Once excitement leads to sexual activity, that activity culminates in a release of sexual tension known as an orgasm.
    Resolution - After orgasm, the body relaxes and the brain is flooded with 'feel-good' chemicals. This feeling of relaxation and satisfaction is known as resolution.

     sexual dysfunction can happen during any of these phases. Someone might be perfectly able to feel desire and excitement, but might have issues reaching orgasm. Or they might experience orgasm, but not resolution.

    Note that the phases go in order, and you can't skip over them. Think about it like a staircase. You can't move from the second step to the third step if you can't get off the first step. Likewise, if you have a problem with excitement, the second phase, you can't just skip that one and go to orgasm and resolution.

    Remember Jim? He loves his wife Gina, but he's never really been interested in sex with anyone. Jim's dysfunction is happening during the desire phase. He doesn't really fantasize or think about sex, and as a result, he never progresses to the other stages.

    Types of Dysfunction

    The American Psychiatric Association distinguishes nine different types of sexual dysfunction disorders, which can be divided into four main groups. The first group is disorders of desire. As you might expect, these are disorders that deal with the first phase of sexual activity, desire.

    Hypoactive sexual desire disorder is a general lack of interest in sex, like Jim has. The other disorder of desire is sexual aversion disorder, which involves not wanting your genitals touched.

    When someone has problems with physical arousal, these are called disorders of excitement. The two dysfunctions that fall into this category are female sexual arousal disorder and male erectile dysfunction. Both of these involve the person not becoming physically aroused.

    Disorders of the orgasm phase can result in either a failure to reach orgasm or reaching orgasm too quickly.Female orgasmic disorder and male orgasmic disorder involve a person who is not able to reach orgasm. Meanwhile, premature ejaculation is when a man reaches orgasm too soon.

    The last group of sexual disorders is sexual pain disorders and theyr result in pain during intercourse or orgasm. The first of these is Vaginismus, which is when a women's vagina spasms causing difficulty in sex. The second is, dyspareunia or pain during intercourse. It can effect both women and men.

    If you are going through any of this, consult a professional.

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  • Masters in Clinical Psychology

    Recognise the warning signs. Some days we are just on edge, and that's ok. But try to work on becoming a calmer person and try some things to help you chill.
    Annihilate tension with exercise. It's much harder to be angry when you're tired from a run, and any exercise will help reduce stress.
    Detox the brain. Alcohol, cigarettes and drugs can make us more edgy. Also ensure you're getting enough sleep.
    If you feel the anger boiling up, force yourself to breathe, count to 10 and smile.
    Do the things that make you happy. Dancing, art, reading, walking, or just jumping around to your favourite song may help!
    Seek help from professional to learn more strategies to control your anger

  • Masters in Clinical Psychology
    The most common causes of painful sex for women

    If you often experience pain during intercourse with your partner, and no remedy seems to be working, the following may be the culprits:

    #1 lack of lubrication. Insufficient lubrication is one of the main causes of painful sex for a female, and in many cases, men also feel discomfort when there's not enough lube. It can be caused by insufficient arousal, possibly resulting from a lack of foreplay, but it can also be caused by a range of other factors.

    Some medications have been linked to decreased levels of arousal, which also affect lubrication levels. Birth control, allergy medications, sedatives, antidepressants, and high blood pressure medications are known to cause lowered levels of arousal in women. Decreased estrogen levels after having a child, while breastfeeding, and after menopause can also cause insufficient lubrication.

    #2 infection or inflammation. Infections are common causes of irritation and inflammation linked to pain during sex. Rough sex is also a factor that causes inflammation and swelling in the vaginal cavity, making penetration difficult.

    Yeast infections, also incredibly common, can lead to itching and burning during sex. Even a urinary tract infection, can give you an unpleasant, tingly, or burning sensation while having sex.

    #3 trauma, injury or surgery. Painful sex can also be caused by trauma or injury following an accident or surgery, such as a pelvic surgery or a fracture. Episiotomy, which is the emergency surgery to increase the size of the birth canal while in labor, is also considered a type of trauma that can result in painful sex. Female circumcision, though less common in the western world, can also cause excruciating pain during intercourse.

    Cancer treatments, including chemo and radiation therapy, can affect the sensations in the vagina, causing painful penetration. A hysterectomy or other pelvic surgeries can also cause unwelcome changes down there.

    #4 illness or a health condition. A range of illnesses and serious health conditions can make sex a less than pleasant experience. Pelvic inflammatory disease, an ectopic pregnancy, uterine prolapse, retroverted uterus, cystitis, uterine fibroids, irritable bowel syndrome, ovarian cysts, endometriosis, and hemorrhoids are all culprits that cause severe pain during sex. These conditions range from moderate to severe and often require antibiotics and prescription medication in order to heal properly.

    Vaginismus is another prevalent condition that causes muscle spasms within the walls of the vagina, and it causes incredible pain. Without seeking medical examination, you may ignore the warning signs, and thus make the problem worse.

    #5 sexually transmitted diseases.Stds are a common cause of painful sex, and the symptoms of the disease can also be intensified by engaging in penetration without treatment. These symptoms can also be passed to your sexual partner, making it just as uncomfortable to have sex for them as well. Herpes, genital warts, and hpv can all lead to pain though symptoms are not always recognized in the early stages.

    #6 childbirth.An ectopic pregnancy can make for a very rough recovery and uncomfortable sex. In addition, having sex too soon after giving birth *less than 6 weeks* can be just as dreadful if the vaginal canal hasn't healed properly yet.

    Sometimes, a woman's vaginal opening may be cut to allow a larger opening for the baby to come through, and this requires sufficient healing time to prevent complications or infection. It is important to wait 6 weeks, or as long as is recommended by your doctor, before having sex if you have recently given birth. You should also steer clear of any rough play until everything down there is back to normal.

    #7 psychological and emotional causes. There are quite a few emotional and psychological causes that make sex largely uncomfortable. Stress is a factor that tightens the muscles in your pelvic region as a result, and this can cause discomfort and difficulty during sex. Deep-seated insecurity, depression, anxiety, low self-worth, body image issues, relationship conflicts, or being afraid of intimacy are also possible causes.

    Sexual abuse at any point in your life could also affect your views on sex as an intimate and safe act between consenting individuals. The emotional trauma as a result of sexual abuse could cause physical symptoms to manifest while having sex. Having fear associated with sex can also cause you to tighten your pelvic muscles, which often causes discomfort during penetration.

    If you feel that sex is painful for you because of an emotional or psychological issue, a therapist may be able to help you deal with the problem, so that you may later enjoy the pleasures of sex.

    There is no shame in seeking help for problems that arise in your sex life. Sexual intimacy is a natural and beautiful thing, so be sure to get assessed if you often experience discomfort.
  • Masters in Clinical Psychology
    Whether emotionally or physically, it is normal to experience frustration with your lover from time to time. But before you let it spill over into outright resentment, try these 10 methods of dealing with your frustration.

    #1 make time for intimacy. This is something that both, you and lover, have to take to heart. If you want more sex, you are going to have to make time for it. People say that the longer you are with someone, the less sex you tend to have, and this rings true for many.

    Kids, work and life tend to get in the way of a sexual romp. After a long day at work and dealing with rowdy children, the last thing many couples want to do is work up a sweat between the sheets. However, this is when things get frustrating. You will end up blaming each other for the lack of sex, and resentment eventually sets in. Combat this by consciously making time for intimacy.

    #2 pepper sexual innuendos into daily life. Get your loved one excited about sex by openly talking about it. There is nothing wrong with playing the part of a kinky sex fiend with your partner. Whether it is using snap chat to send naughty pictures of yourself, or texting something dirty during a boring work meeting, do what you can to liven things up.

    The beauty of technology is that it can help you enhance your sex life, and you should take full advantage of it. Even if things do not lead to sex that very evening, at least, your moves will get your lover excited. This will undoubtedly quell plenty of the pent-up sexual frustration.

    #3 play with yourself. If you are feeling particularly dissatisfied with your lover and want to release tension, then go right ahead and masturbate. Even if you are having consistently great sex, there is nothing wrong with pleasuring yourself every so often.

    The great thing about playing with yourself is that you know just what turns you on. If you are unhappy with your lover, you can let them know what gets you hot, and one way to discover this is through masturbating. If you can heighten the pleasure felt during sex, it will take plenty of the frustration away.

    #4 release stress. Although sex is a surefire way to release stress, it may not be an option, if you are feeling particularly frustrated with your lover. Find other outlets to release your anger. It could be going on a run, signing up for a yoga course, taking a relaxing hike in the hills, engaging in paintball or anything else that will get your heart racing and blood pumping. You will find that the most relaxed your body and mind feel, the less frustrated you will be with the people around you.

    #5 channel energy towards hobbies. Another way to lessen your frustration with your lover is to take your mind off it. Channel your annoyance towards hobbies. It could be something as mundane as knitting, or something more rigorous like rock climbing. No matter what you end up doing, make sure that at the end of the day, your chosen distraction is more productive than it is destructive.

    #6 look after yourself. Something else that you can do to lessen resentment towards your spouse is to take care of yourself. There is nothing wrong with being a little selfish, because at the end of the day, if you are not happy, then none of your relationships will be either.

    Start by boosting your confidence. You can start an exercise regime to lose weight, get a haircut, treat yourself to a makeover, start eating right or doing all the above. Once you start looking good on the outside, you will feel much better on the inside and everyone will benefit from this, especially your lover.

    #7 pick up a sexual skill. You will be surprised at how awesome having fun and unconventional sex can be in everyday life. If you are in a long term relationship, you can attest to the fact that day in and day out of the same thing can get a little dull.

    Spice things up and inject passion into your sex life by picking up a sexual skill. It could be signing up for pole dancing classes or going all out and signing up for a month-long kama sutra course. No matter what you end up doing, it will greatly benefit your relationship with your lover, as injecting something fresh and new between the sheets never did anyone any harm.

    #8 play with toys. Do not underestimate the importance of props. Head to a sex shop with your lover and buy whatever catches your eye. When you embark on a new sexual journey with your lover, you will find that there is no space or time to be frustrated with one another, as the exciting pleasure will trump all the negative feelings.

    #9 accept that there are things you can't change. You may be feeling frustrated with your partner, because there are many things in life that you cannot change, and the obvious thing to do is to take it out on the person closest to you.

    Your lover is not your punching bag. You have to understand that there are many things in life that you cannot change and that you simply have to live with them. Going bald, battling a lowered libido, gaining weight because of your age, having no time because of kids and many others are all grievances that can affect your sex life. Address these issues, accept them as part and parcel of life, and you will find your dissatisfaction with your lover lessen significantly.

    #10 talk it out. If nothing else works, do not be ashamed to reach out for help. Make an appointment for a solo session with a therapist and talk it out. Once you feel comfortable, invite your lover to join in the sessions and talk about what is bothering you as a couple.

    Communication is key when dealing with anger and resentment, and if you cannot do this on your own, do not be afraid to seek help. If sex is indeed the problem, seeing a sex therapist will give you plenty of advice on what you can do as a couple to ease the frustration.

    In the end, you should always remember that happiness is a choice. Although there are things in life that you can't change, there are many others that you can. Your mindset is one of them.
  • Masters in Clinical Psychology
    1. Alcohol alters your brain chemistry

    The relaxed feeling you can get when you have that first drink is due to the chemical changes alcohol has caused in your brain. For many of us, a drink can help us feel more confident and less anxious. That's because it's starting to depress the part of the brain we associate with inhibition.

    But, as you drink more, more of the brain starts to be affected. It doesn't matter what mood you're in to start with, when high levels of alcohol are involved, instead of pleasurable effects increasing, it's possible that a negative emotional response will take over. You could become angry, aggressive, anxious or depressed.

    2. Alcohol can actually increase anxiety and stress rather than reduce it

    Unfortunately reaching for a drink won't always have the effect you're after.
    While a glass of wine after a hard day might help you relax, in the long run, it can contribute to feelings of depression and anxiety and make stress harder to deal with. This is because regular, heavy drinking interferes with neurotransmitters in our brains that are needed for good mental health.

    When we drink, we narrow our perception of a situation and don't always respond to all the cues around us. If we're prone to anxiety and notice something that could be interpreted as threatening in the environment, we'll hone in on that and miss the other less threatening or neutral information. For example, we might focus on our partner talking to someone we're jealous of, rather than notice all the other people they've been chatting to that evening.

    3. Alcohol depression = a vicious cycle

    If you drink heavily and regularly you're likely to develop some symptoms of depression. It's that good old brain chemistry at work again. Regular drinking lowers the levels of serotonin in your brain - a chemical that helps to regulate your mood.

    Drinking heavily can also affect your relationships with your partner, family, and friends. It can impact on your performance at work. These issues can also contribute to depression. If you use drink to try and improve your mood or mask your depression, you may be starting a vicious cycle.

    4. Alcohol is linked to suicide, self-harm, and psychosis

    Alcohol can make people lose their inhibitions and behave impulsively, so it can lead to actions they might not otherwise have taken - including self-harm and suicide. Extreme levels of drinking (such as more than 30 units per day for several weeks) can occasionally cause 'psychosis'. It's a severe mental illness where hallucinations and delusions of persecution develop. Psychotic symptoms can also occur when very heavy drinkers suddenly stop drinking and develop a condition known as 'delirium tremens' - symptoms include body tremors and confusion.

    5. Alcohol can damage your memory

    Soon after drinking alcohol, your brain processes slow down and your memory can be impaired. After large quantities of alcohol, the brain can stop recording into the 'memory store'. That's why you can wake up the next day with a 'blank' about what you said or did and even where you were. This short-term memory failure or 'black out' doesn’t mean that brain cells have been damaged, but frequent heavy sessions can damage the brain because of alcohol's effect on brain chemistry and processes.

    Drinking heavily over a long period of time can also have long-term effects on memory. Even on days when you don't drink any alcohol, recalling what you did yesterday, or even where you have been earlier that day, become difficult.
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  • Masters in Clinical Psychology
    Many women have mood swings right after childbirth. They can be happy one minute and sad the next. Even when their baby is asleep, they may have difficulty sleeping, eating and feel a little depressed. If these symptoms begin a few days after delivery and go away after 7-10 days without treatment, they are in all likelihood the 'baby blues,' a short-lasting condition that 50-80% of women feel and that usually doesn’t require medical intervention. Clinically diagnosed postpartum depression, however, is another story.

    Postpartum depression affects 10-15% of women anytime from a month to a year after childbirth. Women with postpartum depression may feel restless, anxious, sad or depressed. They may have feelings of guilt, decreased energy and motivation, and a sense of worthlessness. They may also have sleep difficulties and undergo unexplained weight loss or gain. Some mothers may worry about hurting themselves or their baby. In extremely rare cases less than 1% of new mothers-women may develop something called postpartum psychosis. It usually occurs within the first few weeks after delivery. Symptoms may include refusing to eat, frantic energy, sleep disturbance, paranoia and irrational thoughts. Women with postpartum psychosis usually need to be hospitalized.

    Researchers aren't sure what causes postpartum depression but think that the dramatic shifts in hormone levels during pregnancy and immediately afterward may result in chemical changes in the brain leading to the condition. Childbirth is also a major life change that can create ongoing stress and contribute to depression. The new mom's responsibility for the baby, the household and her work duties upon returning after maternity leave may affect her risk of getting postpartum depression.

    The good news is that, like diabetes or heart disease, postpartum depression is an illness that can be successfully treated with medicine and therapy. Women treated with antidepressant medicines and talk therapy usually show marked improvement. Depending on the type of medication they're using, they may be able to continue breastfeeding.

    Researchers are making progress in understanding how changing hormone levels and other factors affect the brain after childbirth. They hope to develop better medications for treating postpartum depression by targeting the chemical pathways they're uncovering.

    If you suspect that someone you know is suffering from postpartum depression, it's important to show understanding and support during this stressful time to help the new mom avoid the stigma, shame and isolation often associated with postpartum depression.
  • Masters in Clinical Psychology
    Some people who go to a sex therapist experience low desire or libido. There are also those who have problems getting it up, have premature ejaculation, or do not experience orgasm. These are problems that may occur for a period of time and for different reasons, but if you fit the bill in the signs we give below, then this means that you should probably seek the help of a sex therapist.

    #1 persistent problems. If you experience a hard time 'getting up' or getting hard, and this problem persists for two weeks or more, this is a sign that there could be a deeper underlying issue that needs to be looked at by a professional. This is the same for other performance-related issues that are out of your control.

    #2 painful. Sex should give you pleasure. If you feel unusual pain when you're having sex, chances are, you *and/or your partner* have health-related problems. Consulting a therapist can help you find the best medical-based advice on what positions will best lessen the pain, what positions and deeds are most comfortable, and what techniques you can employ to make the most of your time in bed.

    #3 no climax. Maybe you don't have a partner and you're used to having a go at it on your own. Then suddenly, you find yourself not reaching climax. Again, if this problem is persistent for a few months, or each time you masturbate, this can be due to an underlying issue that an expert can help sort out for you.

    #4 addiction or shame. Today, many more people are coming out with their addiction to porn or sex. As for you, you may find yourself questioning your own sexual habits and you may want to sort out why you are feeling ashamed, guilty, secretive, or compulsive about your sexual preferences or habits.

    By going to a sex therapist, you can have a better perspective of what you are going through, and determine whether or not you have a sex or porn addiction. If you do have either, then a sex therapist can help you discover healthy ways to deal with your addiction - and even kick it for good.

    #5 sex arguments. It may start with casual teasing about how your partner slept with you as you were about to do the deed...but then it happens again and again - so much so that you start to bicker about it. If you are arguing about your sex life and are complaining about it, it can help to seek a therapist before your problems in bed overflow to other aspects of your relationship.

    #6 unsatisfactory sex life. While you may both be very polite or don't want your sex life to be the main drive for your happiness in your relationship, having one *or both* partners dissatisfied in the bedroom is a recipe for disaster.

    Maybe you or your partner is having erectile dysfunction or premature ejaculation and you don't want to tell the other party about it, or you are experiencing trouble reaching orgasm. Going to a sex therapist and having another point of view *a professional one, at that* can help you open up about the problem and promptly seek effective solutions to deal with it.

    #7 strained relationships. If your sexual performance and intimacy issues are causing a strain in your relationship, this is also a good reason to bring in a sex therapist. Maybe you' re not having as much sex as you used to, or you are not performing well in bed, and this is causing your partner a great deal of frustration or disappointment that carries over, out of the bedroom.

    After all, a lack of sex can cause the distance between couples and cause frequent bickering. If you want to save your relationship and enjoy sex with your partner again, you really should go to a therapist.

    #8 lack of libido. Again, dry spells are natural, and people *or couples* experience them from time to time. They could be due to stress, exhaustion, sudden changes in your lifestyle, or something else. However, if your lack of mood lasts for more than a couple of months, this could be a problem. A sex therapist can help you when it comes to improving your communication with each other and how the lack of sex is making you or your partner feel.

    #9 unusual behavior. There will be very few cases when people have an unhealthy outlook on sex, whether due to their upbringing, personal beliefs, or behavior. If you are like this and you are scared of having sex, have not ever had sex, are traumatized about sex, or would describe yourself as absolutely not into sex and this affects not just your relationships *if you have had any* but the way you deal with people, this can also be a red flag for you to seek counseling from a therapist.

    Sex is a natural phenomenon and humans are fortunate to experience it in a way that can blow our minds. However, there is also a science and psychology behind sex. Talking to a professional sex therapist about your problems or concerns regarding sex can greatly improve not only your sex life but your overall quality of life.

    The key is to be open-minded and honest enough to let someone in on the private details of your sex life. After all, it's better to get to the root of the problem before it gets worse and destroys not only yourself and your happiness but also that of the people around you.

    Everyone will have experienced, or will experience, a sexual problem *or more* at some point. Even couples who seem perfect may have undesirable secrets that they'd rather hide behind closed doors. Some problems are easily fixed, while others need the expertise of a therapist.

    If you are able to relate to one or more of the signs above, as awkward as you may feel, that is your cue to head to a therapist and talk about your problem.
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  • Masters in Clinical Psychology
    Everyone gets anxious. It's the feeling we have when faced with something we're frightened of. Exams are a good example. We all worry about them, we tell ourselves' I know I'm going to fail, our heartbeat and breathing speed up as we walk into the hall to find our seat.

    A little anxiety is good for us. But sometimes anxiety becomes a problem. If you answer yes to any of these, you may be suffering from anxiety:

    Do you get anxious or worried a lot of the time? do you feel constantly on edge?
    Do you get anxious about stuff other people are cool about?
    Have you started to avoid situations that make you anxious?
    Is it starting to get in the way of your life?

    Don't beat yourself up. Sometimes our anxiety is triggered off by a difficult event in our lives. Divorce. Death. Illness. Bullying. Unpleasant stuff that puts us on our guard and makes us get anxious about other things.

    Other symptoms include feeling frightened, finding it hard to concentrate, difficulty sleeping and/or eating, feeling irritable. Some people experience panic attacks.

    Tips to help deal with anxiety

    Deep breathing. Simple but effective; three seconds in, three seconds out through the nose. Wait three seconds then try again. Try breathing using your tummy and not your chest - it will encourage deeper breaths. Keep at it for five minutes.

    Ditch caffeine, alcohol, and cigarettes. Detox your mind. Drugs will also mess with your mind so steer clear.

    Exercise. The biggest chill out remedy out there. Go get sweaty.

    Try to stop fixating on the bad stuff. For every negative thought, 'I am useless at maths, chuck in a positive one' but I am amazing at drawing.

    Make a list of all the things you're stressing over. Try fixing one a week. Or maybe one a month. Take your time, go slow.

    But if you're still anxious.

    Get some support. Counselors are brilliant at helping us crack anxiety. Remember feelings of anxiety are extremely common. You're not alone in this and you don't have to keep it to yourself.
  • Masters in Clinical Psychology
    Want to smash your exams? here's some gold dust on how to do your best on the big day.

    The night before

    Look over your notes, but not for too long. Get an early night; sitting up late cramming often makes things worse and confuses your memory. If you can't sleep, make a warm milky drink.

    Fresh air helps too; the exercise will reduce your stress levels.

    At the start of the exam

    Spend a few minutes reading the instructions and questions carefully. Make a rough plan of how long to spend on each section, and what you plan to cover, and stick to it. Start with the question you think you can answer best. Double-check your answers at the end.

    If you start to feel panicky, breathe slowly and deeply. If your mind goes blank, remember you probably know more than you think you do.

    Securing extra marks

    If it's an essay paper, write a short essay plan (e. G. Paragraph headings) and cross it out when you're finished. If you run out of time, leave the plan in your notes - you might get extra marks.

    In language exams, try to use different forms of verbs and tenses to show the examiners how good you are. In science and maths, exams show all your working out - you could pick up a few points for using the correct method, even if your final answer's wrong.

    When it's all over

    Don't get sucked into endless discussions about the exam with your mates. They always seem to know the best answer to question 9b, and it's never the same as the one you had. You could end up worrying about it for weeks when you were right all along.
  • Masters in Clinical Psychology
    1. You always feel neglected
    When you are in one-sided love, you always feel neglected. You think the other person doesn't care, whereas in reality sometimes the other person does not even know about your existence and that you love her. You feel ignored and as a result, you feel that nobody cares for you and your emotions.

    2. You always think about the person you have a crush on
    You waste a lot of your time thinking about your love interest. You dream about the little details of what she is like and how beautiful she looks when she wears your favorite dress. The time you waste can be utilized for productive activities like studying or playing or indulging in some other sort of art.

    3. You are prone to jealousy
    When you see your crush talking to someone or being friendly with a guy you are filled with jealousy. You build up stories of her alleged relationship with someone else. You constantly stay in this vague notion of losing her, when in fact you never had her in the first place. This strains your personal relationship with your family and friends. Some teenagers who are so depressed about their one-sided love life, even think about committing suicide. Many of depressed people show how they feel by dressing differently by acting out and hurting others in school.

    4. You are always in the fear of getting caught
    You are in love but you don't want anyone to know. You always want to keep it a secret affair never telling anyone how you feel about the person you have a crush on. You never disclose your love towards the person you have a crush on, and hence always live in a state of fear of getting caught.

    5. You always live under the pressure of reaching her expectations
    You think your love interest doesn't talk to you because she likes guys who are cooler than you, who wear latest designer clothes or who have the weird hairstyle. Whereas the truth is she might like simple guys who remain reserved and quiet. You always try to imitate other 'cooler' guys and forget who you really are. You take the unnecessary burden on yourself of reaching her expectations resulting in stupid distractions.

    6. You alienate yourself
    You alienate yourself from your friends and family because you think they'll make fun of you for being in love with a girl who hardly bothers for you. You stop talking and socializing with people. But this is the time when you can grow your circle, get to meet new people, share their experiences as well as yours and learn new things about the world.

    7. You get revengeful at times
    Worst thing happens when teenagers turn into rebels. The state of depression, anxiety and self-loathing leads to major steps like revenge. Sometimes they hurt themselves but many times they try to harm their crush. It is seen in many cases of an acid attack that the victim was somebody's love interest and when she denied his proposal, the guy attacked her. This situation is harmful to both the guy and the girl. Such actions taken on impulse can ruin your life.

    Teenage years are the make or break years of your life. It is mostly the turning point where you decide about your future, education, career etc. So do not take the unnecessary burden of denial in love. Love comes and goes in life, and life moves on. Don't be disappointed if you are rejected once. Life will give you many more opportunities and I can assure you, future has very sweet surprises in store for you.
  • Masters in Clinical Psychology
    Alzheimer's and dementia prevention pillar #1: regular exercise

    According to the Alzheimer's research prevention foundation, regular physical exercise can reduce your risk of developing Alzheimer's disease by up to 50 percent. What's more, exercise can also slow further deterioration in those who have already started to develop cognitive problems. Research suggests that exercise protects against Alzheimer's by stimulating the brain's ability to maintain old connections as well as make new ones.

    To maximize the brain-protecting benefits of your workout:

    Aim for at least 150 minutes of moderate-intensity exercise each week. The ideal plan involves a combination of cardio exercise and strength training, but anything that gets your heart rate up is a good place to start. Good activities for beginners include walking and swimming. But even routine activities such as cleaning and gardening can count as exercise as long as they get you up and moving.
    Build muscle to pump up your brain. Moderate levels of weight and resistance training not only increase muscle mass, they help you maintain brain health. Combining aerobics and strength training is better than either activity alone. For those over 65, adding 2-3 strength sessions to your weekly routine may cut your risk of Alzheimer's in half.
    Include balance and coordination exercises. Head injuries from falls are an increasing risk as you grow older, which in turn increase your risk for Alzheimer's disease and dementia. Balance and coordination exercises can help you stay agile and avoid spills. Try yoga, tai chi, or exercises using balance discs or balance balls.

    Alzheimer's and dementia prevention pillar #2: healthy diet

    In Alzheimer's disease, inflammation and insulin resistance injure neurons and inhibit communication between brain cells. Alzheimer's is sometimes described as 'diabetes of the brain,' and a growing body of information suggests a strong link between metabolic disorders and the signal processing systems. Eating habits that reduce inflammation and promote normal energy production are brain-healthy. These food tips will keep you protected:

    Avoid trans fats and saturated fats. These fats can cause inflammation and produce free radicals-both of which are hard to the brain. Reduce your consumption by avoiding full-fat dairy products, red meat, fast food, fried foods, and packaged and processed foods. Watch out for trans fats on labels, where they are listed as 'partially hydrogenated oils.' to reduce Alzheimer's risk, focus on healthy fats.
    Get plenty of omega-3 fats. Evidence suggests that the dha found in omega-3 fatty acids may help prevent Alzheimer's disease and dementia by reducing beta-amyloid plaques. Food sources include cold-water fish such as salmon, tuna, trout, mackerel, and sardines. You can also supplement with fish oil.
    Stock up on fruit and vegetables. When it comes to fruits and vegetables, the more the better. Eat up across the color spectrum to maximize protective antioxidants and vitamins. Superfoods to emphasize include green leafy vegetables, cruciferous vegetables such as broccoli, and berries.
    Maintain consistent levels of insulin and blood sugar. Eat several small meals throughout the day. Avoid packaged, refined, and processed foods, especially those high in refined carbs such as sugars and white flour, which rapidly spike glucose levels and inflame your brain.
    Enjoy daily cups of tea. Regular consumption of green tea may enhance memory and mental alertness and slow brain aging. White and oolong teas are also particularly brain healthy. Drinking 2-4 cups daily has proven benefits. Although not as powerful as tea, coffee also confers brain benefits.

    Alzheimer's and dementia prevention pillar #3: mental stimulation

    Those who continue learning new things throughout life and challenging their brains are less likely to develop Alzheimer's disease and dementia, so make it a point to stay mentally active. In essence, you need to 'use it or lose it.'

    Activities involving multiple tasks or requiring communication, interaction, and organization offer the greatest protection. Set aside time each day to stimulate your brain. Cross-training with these brain-boosting activities will help keep you mentally sharp:

    Learn something new. Study a foreign language, learn sign language, practice a musical instrument, read the newspaper or a good book, or take up a new hobby. The greater the novelty and challenge, the larger the deposit in your brain reserves.
    Practice memorization. Start with something short, progressing to something a little more involved, such as the 50 u. S. State capitals. Create rhymes and patterns to strengthen your memory connections.
    Enjoy strategy games, puzzles, and riddles. Brain teasers and strategy games provide a great mental workout and build your capacity to form and retain cognitive associations. Do a crossword puzzle, play board games or cards, or work word and number games, such as scrabble or sudoku.
    Practice the 5 w's. Observe and report like a crime detective. Keep a 'who, what, where, when, and why' list of your daily experiences. Capturing visual details keeps your neurons firing.
    Follow the road less traveled. Take a new route, eat with your non-dominant hand, rearrange your computer file system. Vary your habits regularly to create new brain pathways.

  • Masters in Clinical Psychology
    1. Porn breaks trust. Marriages are built on trust. Ask a woman how she feels when her husband looks at porn and if she's honest she hates it. She'll say it feels like he is bringing other women into the relationship. And whether the man likes that or not she's right. It's infidelity.

    2. Porn creates comparisons. You can't look at images without comparing those images to your spouse. This can lead to ungratefulness, where you focus on what your spouse 'isn't' instead of being thankful for what he/she is.

    3. Porn destroys self-esteem. Just ask your spouse how confident they feel being naked in front of you after you've looked at pornography and you'll understand this one.

    4. Porn creates unreal expectations. Porn is not reality! it's a movie created by a director and paid actors who...hate to burst your bubble...are acting! it's not real! and guess what, most of them hate it. Many of the female actors were coerced into the film industry at a very young age outside of their will. A high number of female actors take drugs to cope with both the physical pain of filming and the emotional pain. The suicide rate is high among both male and female actors.

    5. Porn destroys intimacy. Porn in a marriage is usually very secretive. The one looking doesn't want the other spouse to know. The result is a lack of intimacy as one spouse is keeping secrets from the other.

    6. Porn creates shame. The enemy tempts us to look, and when we do, he tells us what a loser we are for looking. Shame is one of the worst side effects of porn. Because people often look at porn to escape stress or fear, it creates a downward spiral that goes like this. 1. Feel bad about your life. 2. Look at porn to escape. 3. Feel bad about your life for looking at porn. 4. Look at more to escape.

    7. Porn is addictive. Anyone who tells you it isn't is wrong. Studies show that porn lights up the pleasure center of the brain more than cocaine. It's powerful and it's very addictive.

    8. Porn never satisfies. The porn industry thrives on 'customer dissatisfaction.' I heard a podcast explain the difference between sexual addiction and drug addiction. They stated that the drug addict craves 'more' but the sexual addict craves 'different.' in other words, a heroin addict wants more heroin. But a sex addict doesn't just want more sex, he wants 'different' sex.

    The power behind porn is lust. And lust doesn't crave 'prettier' - it craves 'different.' it's why tiger woods can be married to a super model and still cheat with numerous other women. It's not that his wife wasn't 'attractive enough,' it's just that lust always craves 'different.' the deception is that 'different' will satisfy you, but of course, once you have what you craved you want something different. It never ends.

    9. Porn is progressively perverse. Due to its inability to satisfy, pornography always leads one to greater perversity. We hear these horrible stories on the news about acts committed against children, even toddlers, and we try to wrap our minds around how someone could be so warped to do something so sick
  • Masters in Clinical Psychology
    Anxiety disorders come in a wide variety of shapes and sizes, depending on what triggers the anxiety and how it manifests:

    Generalised anxiety disorder (gad). People with this condition worry excessively - they have irrational fears and apprehension about a range of everyday things, such as the health of themselves of their loved ones, money, work or relationships. They worry so much they can't relax or fall asleep, and are often tense and irritable.
    Panic disorder (PD). People who have this condition experience sudden and unpredictable episodes of panic in situations where other people would not be afraid. They are convinced something disastrous will happen, that they may die or go crazy. They get chest pains, shortness of breath, dizziness, nausea, numbness, trembling. In some cases, the panic disorder occurs with agoraphobia, where people avoid going out altogether because they are so scared of experiencing a panic attack in a situation they cannot escape from.
    Agoraphobia. This is a fear of places and situations that may be difficult or embarrassing to escape from. People with agoraphobia experience anxiety in crowded places of all kinds, supermarkets and department stores, public transport, lifts, freeways and heights. To avoid this happening, they often confine themselves to home.
    Specific phobia. A phobia is an intense and irrational fear of a particular object or situation. It might be a fear of heights, closed spaces, water, dogs, snakes or spiders. When the feared object or situation isn't present, the person is perfectly normal. But when confronted with the object of their phobia, they become highly anxious and may even experience a panic attack, so they go to great lengths to avoid being exposed to the situation or object they fear.
    Social phobia. This is extreme discomfort or fear in social settings, where the person worries they will embarrass themselves in front of others and be judged or criticised. It can include a variety of social interactions, such as meeting unfamiliar people, asking for directions, speaking with a stranger, going out to dinner or a party, eating in public places, or giving a speech. Many people with social phobia avoid uncomfortable social situations or endure them with high levels of anxiety. Some use alcohol or drugs to help cope with social situations.
    Obsessive-compulsive disorder (OCD). People with this condition experience intrusive and unwanted thoughts such as fears of contamination, of not locking the house properly, of committing violent acts, or bizarre sexual images. These intrusive thoughts are called obsessions. To get rid of them or to feel less anxious, they may perform elaborate rituals like washing hands or checking things over and over (the compulsions). These rituals are usually time-consuming and interfere with normal life. People with this disorder are often extremely embarrassed about it and keep it a secret from others. In the latest edition of the diagnostic and statistical manual of mental disorders (dsm-5), this category has been expanded to include hoarding disorder and excoriation (skin-picking) disorder, and already includes body dysmorphic disorder (when people have an excessive and irrational fear that they have a defect in their physical appearance) and trichotillomania (hair-pulling disorder)
    Illness anxiety disorder (severe health anxiety or hypochondriasis). People with this condition worry excessively about their health. They fear that they have a serious illness which has gone undiagnosed or is afraid that they will develop a serious illness. This anxiety remains even after getting the'all-clear' from their doctor. People with this disorder frequently check their body for signs and symptoms of illness, avoid places that remind them of illness, or where they are afraid of potentially becoming'contaminated' and contracting illnesses, such as hospitals. They seek reassurance from their friends, family and doctors, as well as the internet about their health.

  • Masters in Clinical Psychology
    The following changes to your lifestyle and environment can also help you combat sleep problems:

    Turn off the tv. In some people, nighttime light can hinder melatonin and create 'social jetlag,' which mimics symptoms of having traveled several time zones. To keep your sleep surroundings as dark as possible, Ahmed recommends moving the tv out of your bedroom and using a dvr or tivo to record favorite late-night shows for later viewing.

    Put other appliances to bed, too. If you want a good, restful sleep, turn your appliances away from your bed. Or better yet, turn them off altogether. If you must use bedroom electronics, choose those illuminated with red light, which is better for sleep than blue light.

    Give it up. If you don't fall asleep within 30 minutes, sleep specialists recommend you get up and leave your bedroom or read. Then return to your bed to sleep when you feel tired again.

    Exercise early. It's no secret that exercise improves sleep and overall health. But a study published in the journal sleep shows that the amount of exercise and time of day it is done makes a difference. Researchers found that women who exercised at a moderate intensity for at least 30 minutes each morning, 7 days a week, had less trouble sleeping than women who exercised less or later in the day. Morning exercise seems to affect body rhythms that affect sleep quality.

    One of the reasons for this interplay between exercise and sleep may be body temperature. Your body temp rises during exercise and takes up to 6 hours to drop back down to normal. Because cooler body temperatures are linked to better sleep, it's important to give your body time to cool off before bed.

    Keep your slumber surroundings tranquil. Your bedroom should feel like a sanctuary. Piles of clothes were thrown on your bed, stacks of bills staring at you, or other random clutter will hamper you emotionally and may lead to sleep problems. A tranquil and organized space will help you feel more relaxed. To create the perfect sleep environment, try the following:

    Wear pajamas to bed. This can be your birthday suit, but it signals your mind that it's bedtime.

    Don't let your bedroom get too hot or too cold. Sleep can be disrupted at temperatures below 54 f or above 72 f.

    Make your room dark. Consider installing room-darkening shades. Or wear eye covers to block light from the street or led displays.

    Buy a good mattress. You spend 1/3 of your life in your bed, so it's worth the investment.

    Use a pillow that supports your head and neck. Give the pillow the bend test: if you bend it in half and it stays in position, it's too floppy.

    To filter unwanted sounds, use a white noise machine. Your brain still hears things when you sleep.

    Sleep on breathable linens. They will reduce sweat, body odor, and skin irritation, all of which can disrupt sleep.

    Natural sleep remedies can do wonders for the occasional bout of poor sleep. They shouldn't be used for chronic sleep problems, though, if you have insomnia that lasts for a few weeks or more, talk to your doctor.
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