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Dr. A. Mukherjee

Psychiatrist, Delhi

Dr. A. Mukherjee Psychiatrist, Delhi
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My experience is coupled with genuine concern for my patients. All of my staff is dedicated to your comfort and prompt attention as well....more
My experience is coupled with genuine concern for my patients. All of my staff is dedicated to your comfort and prompt attention as well.
More about Dr. A. Mukherjee
Dr. A. Mukherjee is a trusted Psychiatrist in Rajender Nagar, Delhi. He is currently associated with Sir Ganga Ram Hospital-Delhi in Rajender Nagar, Delhi. Book an appointment online with Dr. A. Mukherjee on Lybrate.com.

Lybrate.com has top trusted Psychiatrists from across India. You will find Psychiatrists with more than 31 years of experience on Lybrate.com. You can find Psychiatrists online in Delhi and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Sir Ganga Ram Hopital Road, Old Rajender Nagar. Landmark: Near Janakidevi Memorial College & Near Metro Station, DelhiDelhi Get Directions
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I am 18 years old male and suffering from eczema in my left groin since June 2015. That time I was going through depression of getting admission into college. It has now extended to inner buttock line on both sides. It's itching and sometimes oozes watery fluid after scratching.Please tell.

BHMS
Homeopath,
I am 18 years old male and suffering from eczema in my left groin since June 2015. That time I was going through depr...
Dear lybrate user, just take 5 drops of homeopathic sulphur 200 after every 14 days. Take the medicine at early morning 10 minutes before brushing your teeth. Report after three fortnightly doses.
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I am 62 years old male, I am having PARKINONPLUS. What exercise you suggest to reduce the symptoms and lead a normal life?

MBBS
General Physician, Mumbai
I am 62 years old male, I am having PARKINONPLUS. What exercise you suggest to reduce the symptoms and lead a normal ...
It's better to take medicine and I will suggest you to do suryanamaskar daily as per your capacity for a minimum of six months
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Hi Doctor. I am not able to clear up my confusion and figure out the aim of my life and passion. I have work experience of 10 years but I am mediocre when it comes to putting efforts. I am distracted by many things around and I spend too much time on thinking within myself.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
It appears likely that you may be in the wrong profession or career. If you are not showing the interest in a particular job and not growing either, then it is quite suggestive of your being in a field that does not match your aptitude. You must meet with a career guidance counselor and do the tests for aptitude and career guidance and determine what you are actually made for. These counselors may not be willing to do a test at this late time in your life but do request them and they will if you put sufficient pressure. When this has been done you can see with the counselor’s help how to incorporate your aptitude with the current job that you are doing and make a suitable ‘adjustment’ so that various lose strings can be drawn together and a suitable job opening with your present qualification can be accommodated. Introspection is good if you are focused on a particular idea for development. If not, it will serve no purpose other than extending your problems to overwhelming levels.
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Always feel tiered n Can't concentrate on studies. On evng many times I feel soo low.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
You could be in a mild depression and must seek help for that. If you have depression then there are some major ramifications to take into account. I believe there may be some genetic predisposition or there has been some childhood issue, related to anger, that needs urgent attention. You must go and meet with a counselor immediately and if that person advises that you meet with a doctor you must do so and cooperate to your utmost. Please visit these professionals along with your parents. In the meantime please do the following sincerely because you could resolve the problem better with good cooperation: Have a good night’s sleep, have a good breakfast of more proteins, meditate often, remain free of stress, eat a lot of fiber, nuts, avocado, exercise regularly, eat dark chocolate, do Yoga meditation exercises, etc. I suggest you do the opposite of what this depression makes you feel like doing (actually, not doing): you will need to fight this condition. You must become active; stay upright during the daylight time; meet people; never sleep during the day, wake up by 6 am every day, play some active games, especially contact games, do physical exercises, talk to people and join some social clubs, attend Yoga classes etc. Watch sitcoms on TV or comedies and cheer yourself up. Go for excursions in groups, for outings, camps, conferences, and religious conventions. Get a pet dog and spend time training it, exercising it and relating to it. Expose yourself to some sunlight every day, at least, 30 minutes but not in the scorching heat. Whatever happens, please incorporate these three important adaptations in your life: always be responsible, be respectful, and be functional. If you did these three, lots of things will go well in life. Please pray and have faith in God to alleviate your sufferings. Don’t wait for others to help. Use your own motivation, which might be at its lowest, but persevere and win this battle. Above all to be really happy, you need to live in love and for love. Learn all about emotions and how to handle them and that will get you out of the depression rather easily and quickly. A counselor is there only to facilitate you, all the hard word must come from you, and your cooperation with that person is very critical for your success. Be positive every day and learn to be contented with what you have. Do some left brain exercises: it is the happy brain. Here are a few suggestions: shut your left nostril and breathe, move your eyes from right to left and vice versa for at least half a minute at a time, and do callisthenic exercises with some form of counting, regularly. Whatever happens please cooperate with the therapy and do not discontinue until the condition is completely resolved. As regards the concentration you are sure to have hormonal imbalances which may impact your memory because of the chemical but also the distractions that come with it; together with depression I can imagine your problems. But you may work on the following even if the hormones kick in: Daily exercise of at least half an hour is a must. Even if you go to a gym, ask for aerobic and/or callisthenic exercises with whatever else you are doing. A healthy body harbors a healthy mind. With regard to memory, it is very important that your brain and body is ideally rested to be able to recall whatever is required, rather comfortably. Puzzles pose problems to the brain that help it to use new pathways and neurons, which give the brain considerable exercise. It taxes the left brain to use logic to solve the myriad possibilities which other activities do not stimulate. Crosswords are excellent for vocabulary learning and use. Jigsaws and Rubik cube stimulate different permutations to finally settle on the most likely one. Picture completion and anagrams help approach problem solving from several angles. Do Sudoku, and memory co-relation activities and skills. Have a good night’s sleep, have a good breakfast of more proteins, meditate often, remain free of stress, eat a lot of fiber (whole grains, fruits and vegetables), nuts, avocado, eat dark chocolate, do Yoga meditation exercises, etc. You need to check out if you are stronger visual or auditory. The visual is a better mode than the auditory. However, if you combine the two modes, you will get the best concentration. Have a special place of learning, which should be well lit, with soft painted walls, well-ventilated, with no distractions. When you get bored, study by writing. If you repeat learning at least five to seven times, you will apparently remember for a longer time. Sit comfortably but do not slouch. The reading material should be of a fairly large print. Study at small intervals of about 40 minutes and then take a break or change the subject. Short-term memory is a faculty of the left brain, and long-term memory is a feature of the right brain. When people are stressed, they tend to favor the right brain and abandon the left brain, where short-term memory resides. So, it is really very simple: deal with the stress and activate left brain functions. Here are a few suggestions to activate left brain function: shut your left nostril and breathe, move your eyes from right to left and vice versa for at least half a minute at a time, and do callisthenic exercises with some form of counting, regularly. There are some memory enhancing techniques and study methods that your teacher will be able to guide you with. If your home life is full of distractions and stress, it is likely to affect your memory, adversely. In that case, I suggest that the family goes for counseling.
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I am 67 years of age and have faced big financial losses over last about 3 years and because of that I feel depressed and unenthusiastic and loosing initiative and vigour for any new efforts. Please help me

Reparenting Technique, BA, BEd
Psychologist, Bangalore
I am 67 years of age and have faced big financial losses over last about 3 years and because of that I feel depressed...
You are all of 67 years and I don't know if you still want to earn. You have to accept these losses and unless you are in debt, you need not worry too much as that will make you miserable. If you have children who can l;ook after you and you have given them a good education, they will look after you. The loss is int eh past and you have to focus on your present and do everything that is a good investment for the future without getting too attached to it. If there is any way you can recover your losses because of poor collections, then you can pay someone to do that for you. Otherwise, just let go and look at all the gains you have made prior to the three years. That will make you positive. Go out and meet with people. Join a club, attend conferences, go for pilgrimages etc. and live life to the the fullest.
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I am 28 old marriage female and I am quick out in 5 min bed so my husband is angry so please suggestion?

DHMS (Hons.)
Homeopath, Patna
I am 28 old marriage female and I am quick out in 5 min bed so my husband is angry so please suggestion?
Hi, you r under wt. It seems you r not interested to cooperate in sexual coition with your partner as you don't desire to go for sexual enter course due to certain reasons or circumstances. You need to go for the under norms * tk, plenty of water to eliminate toxins and to regulate metabolism to abserve neutritions, vitamins, to feel energetic. * go for meditation for 30 mnts to reduce stress, anxiety if any and to nourish your brain to calm down your nerve to r release the mental blocks, you possess regarding sexual enter course. Your diet b easily digestible on time. Tk, apples, carrots, cheese, pumpkins, spinach, milk, almonds, walnuts. Tk, homoeo medicines: sepia 200-6 pills at bed time. Alfalfaq-10 drops, thrice with little water. Avoid, caffeine, junk food, dust, scorching sun, polluted atmosphere, conteminated water intake. Tk, care.
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Hi all. I am somewhat going through depression period as I am feeling lot negative, pessimist,persistent sadness, over thinking,tension headaches, nervous.I m undergoing treatment but not fully recovered. I don't feel like doing anything. What can I do. Please tell and suggest.

MBBS
General Physician, Jalgaon
Hi all. I am somewhat going through depression period as I am feeling lot negative, pessimist,persistent sadness, ove...
Please Wake up early go for morning walk in greenery daily with relaxed mind Do meditation regularly Do pranayam and yoga daily Read good books daily Meditation will help you a lot Send me details of your current medicine Add Saraswatarishta 20 ml twice a day for 3 months Reconsult with details.
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I smoke about 4-5 cigerates daily. Does that mean I will be affected by cancer at later stages of my life.

PG Dip(psycosexual diseases), MBBS
Sexologist, Delhi
U r decreasing ur life by 5 minutes from every ciggrette u smoke.. But it is not sure that every ciggrette smoker dies from cancer but most of them.
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Sir, my self and my husband got married on may month. Due to lot of problems in home we both don't have proper /good understanding. We don't have any problem between us. But due to other members in family we both got lot of miss understanding. Now I m unable to get back my husband original character. I m much frustrated. I could not get back my husband's pure love which he showed me before marriage. I m a research scholar. Due to these problems I'm unable to concentrate in my studies and family life. How to come out of this. Kindly help me.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
Sir, my self and my husband got married on may month. Due to lot of problems in home we both don't have proper /good ...
This is a very delicate and important phase of your married life: the first two years is when you build your relationship and learn to make all the adjustments for the rest of your lives. According to how these two years go, the rest of your life will be the same. So you are already starting on the wrong foot! If it is the others in the family then speak to your husband and move out and live on your own, if you can afford it. This is the best solution because if you lived in his house you are an in-law and cannot say anything. Whereas, if you lived in your own home, you can live in peace and live to love each other. Show him this response and see what he has to say. If he is not willing to listen then do meet with a marriage counselor and get talking about solutions, and that person can also help you to learn to live in the same house if you went for what is called ‘continuing counseling’.
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I want to study but when any one teachs me then I understand but afterward I forgot everything what should I do.

MBBS, MD - Psychiatry, MBA (Healthcare)
Psychiatrist, Davanagere
Hi there ~ You are having inattentive symptoms of ADHD which may be as follows: The main signs of inattentiveness are: Having a short attention span and being easily distracted Making careless mistakes – for example, in schoolwork Appearing forgetful or losing things Being unable to stick at tasks that are tedious or time-consuming Appearing to be unable to listen to or carry out instructions Constantly changing activity or task Having difficulty organizing tasks You should consult a neuropsychiatrist to find out if medications are right for you. Hope this helps. Take care and have a lovely day
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I am addicted to an online game. Its called League of Legends. I almost ruined 2 and half years of my college on that. I'm on my third year of college and I still am not able to get over the game. I'm staying up late playing till 3 and not being able to do the normal things. I dont know how to get over the game. Im very addicted to it. I'm becoming more aggressive and i lose my head very easily. Even if I delete the game I'm forced by myself to install it again. Its impossible with or without it.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
Your addiction is becoming an obsessive-compulsive behavior and needs immediate attention. It has taken too much of your invaluable college life and your youthful time. As you can see it is really a debilitating condition and is leading to incapacitation and a dysfunctional state. You have to immediately shut down all game-related activities and cafes and find alternative occupations that will engage your mind and body attractively. Draw up a tight timetable with interesting activities and follow them meticulously. Initially it may be useful to shift to another location or town and remove yourself from tempting surroundings and gadgets, for a short while. If necessary, find a suitable companion or your parents to also get involved and to be of support in this reformation. It is near impossible to do this alone. There is not enough pleasure-related activities in your repertoire of daily routines. Also you may have a very great need for excitement in your life that is missing for a long time, perhaps. Self-control is another important skill that is missing in your development. Exercise and competitive physical contact games will be very useful too. You should also pray daily to get help from god to intervene with his power and support. I have published a book on addictions, which covers other forms of enslavements and may be useful for your recovery. If you need a copy, please contact me along with a payment of Rs. 250/-, with free posting. [Automatically added by Lybrate] Click "Consult Dr. Saul Pereira" below to consult privately with the doctor.
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I dont know whats happening with me.I have been betrayed twice third time if i will be i will get depressed completly.Sometimes even if do correct things people speak different things about,even though i am truth parents dont believe me,dey dont only trust me .I have gone mad.I feel like hurting myself,because noone understands me.What should i do?

BHARAT JYOTI, MRACGP, INCEPTOR, MD-PhD, MD - Psychiatry, FIPS, Fellow of Academy of General Education (FAGE), DPM, MBBS
Psychiatrist, Bangalore
You need to relax. Dont react immediately to any thing. Always think and act. You may Start on tab Fluoxetene 20mg daily morning and Sodium valproate 500mg at night for 10 days and l will review or call me.
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I am not able to concentrate on my study. And my sitting is very poor. How to study and learn well?

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
Dear, welcome to lybrate. You must be able to understand concentration, attention span, recollection and distraction. If you are able to watch a movie for two hours continuously, if you are able to play a game for an hour, then you do not have any concentration problems. You can't be attentive towards your studies because you are not interested in it. You are able to watch movie and play game because you are interested in it. Human cannot be attentive towards anything for more than 10 minutes. If the task is boring, it is natural that that person will sleep or feel sleepy. Then you should study in such a way that your attention is continued and make the subjects are interesting to you. Effective learning techniques should help you. Recollection depends on anxiety, stress and other physical and circumstantial factors. Distractions while studying are plentiful. You should be able to overcome distractions or avoid distractions. Please understand the above. Change your study style and attitude accordingly. Take care.
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I lost somebody close last year and since then feel very depressed and prefer keeping to myself all the time please help me.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
I lost somebody close last year and since then feel very depressed and prefer keeping to myself all the time please h...
Dear lybrate-user. Welcome to lybrate. I can understand. Loosing someone near and dear is called grief and depression related to grief is pretty normal. But this sort of depression does not stay for long. This depression gets cleared within a span of some weeks. The best option for you is to undergo counseling and depression related therapy. Take care.
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Sir I am 24 years old. I have regularly pain in my back, thighs, anus and legs. But also have stress.

MPT - Orthopedic Physiotherapy, BPTh/BPT
Physiotherapist, Noida
Sir I am 24 years old. I have regularly pain in my back, thighs, anus and legs. But also have stress.
Di stretching exercise of spine and kegs and do strength exercise and tk physiotherapy treatment for pain relief immediate for continue pain.
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I fear dogs a lot. The very sight of it makes me afraid. I am walking and the dog is sitting on the edge those are quite anxious moments. What should I do? Dogs habit of smelling feels me that I should run (which I always do and luckily I escapes. Please help.

Masters in Clinical Psychology & Certified Cognitive Behaviour Therapy Practioner, Certified Neuro linguistic programming Practioner, Masters in Clinical Psychology, Post Graduate Diploma in Child and ADolescent Counselling
Psychologist, Pune
I fear dogs a lot. The very sight of it makes me afraid. I am walking and the dog is sitting on the edge those are qu...
Determining the Extent of Your Fear Analyze your symptoms. Specific phobias, including cynophobia (the fear of dogs), may include some of the following symptoms. Do you need to be in the presence of a dog, or can a photo or story of a dog trigger your symptoms? And, is it the dog itself that causes the fear, or something the dog is doing? For example, some people are fearful of barking, but are okay if a dog is silent. •Feeling an imminent sense of danger. •Feeling the need to escape or flee. •Heart racing, sweating, trembling or shaking, shortness of breath, chest pain, nausea, dizziness, or chills. •Feeling like what is happening is unreal. •Feeling like you’re losing control or going crazy. •Feeling like you might die. Determine if you change your life because of your fear. Unfortunately fears can be so severe that we feel the best way to make them go away is to avoid them completely. While a fear of flying, for example, may be quite easy to avoid by simply never flying, dogs are another story. Ask yourself if you do the following things in order to avoid being around dogs. If you do, there’s a good chance you have cynophobia. •Do you avoid hanging out with specific people because they have a dog? •Do you change your route specifically to avoid a house or neighborhood that has a dog? •Do you avoid speaking to certain people because they talk about their dogs? Understand there is a way to overcome this fear. While it is possible to overcome your fear of dogs, keep in mind that you need to be patient. It won’t go away immediately, it will take work on your part. You may want to consider seeking professional help from a therapist who can walk you through the process of overcoming your fear. Consider writing about your fear in a journal. Write down specific past memories that you have about dogs, and how you felt during those experiences. Learn relaxation and meditation techniques to help keep your calm and help control your anxiety. Break your fear into smaller sections to overcome; don’t think you need to tackle the whole thing all in one go. Have faith in yourself that you will get over your fear of dogs. And accept any mistakes you make along the way. Conducting Cognitive Restructuring Understand what cognitive restructuring is. Many phobias, including cynophobia, are based on how your brain comprehends a specific situation, rather than the actual situation itself. For example, you’re not likely afraid of the actual dog in front of you, but rather, you’re brain is interpreting the dog as being a threat which is then causing you to be fearful. Cognitive restructuring helps you to identify these thoughts, understand that they are irrational, and slowly help you to rethink (or reframe) your thoughts about a specific situation (i.e. Dogs). It is important to go into cognitive restructuring with an open and willing mind. You need to accept the fact that your fear is probably not based on rational thought, and as such, means that you can train yourself to think differently. If you go into this type of treatment pessimistically or with the belief that you’re being completely reasonable in your fears, you will make the process much harder to overcome. Think about events that trigger your fearful thoughts. The first step to overcoming your fear is to identify what is causing the fear in the first place. This may include thinking and talking about your past experiences with dogs, and trying to figure out what may have started the phobia in the first place. It may also include narrowing down the exact trigger that causes your fear. Is it dogs in general that cause you to be fearful, or do you become fearful when a dog does something specific (i.e. Growls, barks, jumps up, runs, etc.). Analyze your existing beliefs about your trigger events. Once you have a solid understanding of the specific events that trigger your phobia, you need to evaluate what you are thinking when this fear occurs. What are you telling yourself? How are you interpreting the trigger event in your thoughts? What are your specific beliefs about that event the moment it is happening? Continue writing your memories and thoughts in your journal. At this point start recording the reasons why you think the events triggered your fear. Write down as many of your beliefs as you can remember. Analyze your beliefs and thoughts to determine if they include any of the following: •All or Nothing — do you view ALL dogs as bad, no matter what? Or do you categorize dogs differently depending on some type of feature? E.g. ”I can’t be friends with anyone who has a dog.” •Should, Must, Ought — do you see a dog and automatically assume you have to be afraid of it? Do you feel like you have no other choice in the matter? E.g. ”My mom said I should never trust a dog.” •Overgeneralizing — have you tried to overcome your fear before and weren’t able to, and now you assume you’ll never be able to overcome your fear of dogs? E.g. ”I tried to be near dogs before and it didn’t work. I have no choice but to be afraid of dogs.” •Mental Filter — do you automatically draw conclusions about dogs based only on one or two previous experiences with dogs? E.g. “That dog attacked me when I was 3, all dogs are bad and will attack people if they get the chance.” •Discounting the Positive — do you ignore something good that happened because you can’t believe it’ll happen again? E.g. ”Sure, I was able to sit beside that one dog, but he was old and sick and didn’t look like he could walk, let alone attack me.” •Jumping to Conclusions — do you see or hear a dog and automatically draw a conclusion about what’s going to happen? E.g. ”That’s a pit bull, they’re awful and nasty dogs that can’t be trained properly.” Look at the feelings and behaviours that result from your beliefs. At this point you should have a better understanding of what triggers your fear of dogs, and the thoughts and beliefs you have about dogs when that trigger happens. Now it’s time to analyze how these thoughts and beliefs actually make your feel and behave. In other words, what are the consequences of your fear? What is the fear ‘making’ you do? Continue writing in your journal. At this stage you’ll want to include your reactions (both internally and externally) to the events that triggered your fear, and the beliefs that contributed to that fear. Examples of reactions might be: •You were walking down your street and encountered a dog in the yard of a specific home. Afterwards you never walked down that street again. •Your neighbour has a dog that they let into the backyard to play, so you never go in your own backyard in case your neighbour’s dog is outside. •You refuse to go to a friend’s house because they got a dog, and you can’t hang out with them if they bring the dog along. Investigate if evidence exists to back-up your beliefs. You should now be at the point where you’ve analyzed what triggers your fear, why your fear is triggered, and how you react to that fear. Now it’s time to analyze if there’s any actual proof to back-up the reasons why you’re fearful of dogs. Think of this part of the process as you needing to be able to prove to your therapist (or yourself) that your fears are perfectly rational. Use your journal to write down each of your beliefs and the associated evidence you have as to why that belief is reasonable and rational. If you’re a really logical person, can you find any scientific proof to back up your beliefs? For example, you have the belief that all dogs are going to attack you no matter what. Why do you think this is true? Have you been attacked by every single dog you’ve ever encountered? Does everyone else get attacked by every dog they encounter? Why would people own dogs as pets if they were constantly attacked? Develop a rational explanation for the trigger event. At this point you have tried to prove your fear of dogs is perfectly reasonable and found that you can’t find any evidence to back-up your beliefs. In fact, you’ve probably found evidence of the complete opposite. You now need to think about the beliefs that are causing your fear and work with your therapist to develop rational explanations for your beliefs. These rational explanations will start to make sense, and make you realize that your resulting fear doesn’t make sense. While this may sound easy, this is going to be the hardest step in your process to overcome your fear of dogs. Our beliefs can be entrenched in our minds so deeply that it can take some time (and convincing) that they make no sense. After all, your irrational beliefs may have helped you avoid bad situations, so what’s wrong with them? For example, you have a belief that all dogs attack. You weren’t able to find any evidence to back up that belief, so why do you have it? Maybe your belief is based on the fact that you saw a movie when you were 7 (that you shouldn’t have watched) that had dogs attacking and killing people. After you watched that movie you started to fear dogs based on the assumption that the movie was 100% accurate. In reality, it was just a movie, and there was no truth to it. And if you think about it, you’ve never actually seen a dog attack anyone. Move to the next step in your recovery. While you’ve come a long way at this point, you’re not finished. Even if you’re able to convince yourself that your fears have no rational explanation and there’s no good reason to feel the way you do, you’re not actually “cured. In a way you’ve completed the theoretical aspect of your therapy, now you have to complete the practical aspect of your therapy. At this stage you need to practice being around dogs. First, you need to learn how to relax when your fear or anxiety occurs so you don’t set yourself back. Second, you need to gradually expose yourself to dogs (in different ways) until you can feel relaxed when they’re around. Learning Relaxation Techniques Understand the different types of relaxation techniques. There are quite a few different types of relaxation techniques that you can learn to help with your fear and anxiety. They include, but are not limited to, the following: autogenic relaxation; progressive muscle relaxation; visualization; deep breathing; hypnosis; massage; meditation; tai chi; yoga; biofeedback; and music and art therapy. •Autogenic relaxation is a technique where you use visual images and body awareness, while repeating words or terms, to help relax and reduce muscle tension. •Progressive muscle relaxation is a technique where you tense and relax each muscle in your body in order to get a sense of what each one feels like in both a tense and relaxed state. •Visualization is a technique where you visualize specific settings that make you feel relaxed and calm (i.e. Forest, beach with waves, etc.). •Deep breathing is a technique where you purposely breathe deeply from your abdomen in order to release tension and reverse hyperventilation. •Biofeedback is a technique where you learn to control each of your body’s functions, like your heart rate or breathing. Practice deep breathing relaxation. When you’re anxious or afraid you may react by breathing too quickly and hyperventilating. Hyperventilating can intensify your feelings of anxiety and fear and make the situation worse. Breathing deeply can help you relax, reduce your tension, and make you feel less anxious. Follow these steps to relax using deep breathing: •Sit or stand somewhere where you’re comfortable and keep your back straight. Put one of your hands on your chest and put your other hand on your stomach. •Take one slow deep breath in through your nose while counting to four. The hand on your stomach will rise while the hand on your chest shouldn’t move very much. •Hold your breath while counting to seven. •Exhale through your mouth while you count to eight. Push out as much air as you can using your abdominal muscles. This means the hand on your stomach should move downwards, and the hand on your chest shouldn’t move very much. •Repeat these steps until you feel calmer and relaxed. Perform progressive muscle relaxation. Anxious people also tend to be tense, even when they think they’re relaxed. Progressive muscle relaxation can help you distinguish between relaxed and tense muscles so you actually know what it feels like to relax. Practice the following steps twice a day until you really feel it working. •Find a quiet place where you can sit comfortably with your eyes closed. Remove your shoes. •Allow your body to go as loose as you can and take 5 deep breaths. •Select a specific muscle group to begin with (i.e. Your left foot) and focus on those muscles. •Work each of these muscles groups: individual feet; lower leg and foot; entire leg; individual hands; entire arm; buttocks; stomach; chest; neck and shoulders; mouth; eyes; and forehead. •Take one slow, deep breath while tensing the muscles you’ve selected for 5 seconds. Make sure you can feel the tension in your muscles before you move on. •Allow all the tension to leave the muscles you’ve selected while exhaling. •Pay close attention to how these muscles feels when tense and when relaxed. •Stay relaxed for 15 seconds, then select another muscle group and repeat the same steps. Try guided visualization. Using visualization to relax is exactly what it sounds like — you visualize something that you find extremely relaxing in order to reduce your anxiety and reduce your fears. A guided visualization is where you listen to a recording where someone talks you through the process step-by-step. There are many free guided visualizations available online, some with background music or sound effects to help make the process seem more real. Guided visualization recordings will provide the instructions on how to prepare yourself and what to do. They will also vary in length, so you can select the ones that work best for you. Working with Exposure Therapy Develop an exposure plan. The reason you learned relaxation techniques was to keep yourself calm while slowly building up your exposure to dogs. But before you start allowing dogs to be in your presence, you need to develop a plan. This plan should include each step you’re going to go through between now (no dogs) and actually being in their presence. Your plan should be customized for your particular type of fears, and the fearful situations you personally experience. The list should be written in order of least fearful to most fearful so you work your way up to conquering your most fearful situation. An example of a plan to overcome your fear of dogs is as follows: •Step 1 - draw a dog on a piece of paper. •Step 2 - read about dogs. •Step 3 - look at photos of dogs. •Step 4 - look at videos of dogs. •Step 5 - look at dogs through a closed window. •Step 6 - look at dogs through a partially opened window. •Step 7 - look at dogs through an open window. •Step 8 - look at dogs through a doorway. •Step 9 - look at dogs from outside the doorway. •Step 10 - look at a dog (who is on a leash) in the next room. •Step 11 - look at a dog (who is on a leash) in the same room. •Step 12 - sit beside a dog. •Step 13 - pet a dog. Create and practice using an anxiety distress scale. Use the scale to measure your level of anxiety, with 0 being totally relaxed and 100 being the most fear/anxiety/discomfort you have ever experienced. This is a helpful tool for measuring how your distress levels change over time. The anxiety distress scale can also help you decide when it's time for you to move to the next step of your exposure plan. Be patient and take your time. Don't move to the next step too quickly. Engage the help of a trusted friend with a dog. At some point in your plan you will have to place yourself in the presence of an actual dog. You need this dog to be handled by a competent and trustful person, and the dog needs to be predictable and well-trained. Talk to the dog’s owner in advance of executing your plan and explain to them what you’re trying to accomplish. They should be patient and understanding as they may need to simply sit there with their dog for a while as your acclimatize to the dog’s presence. It is not a good idea to use a puppy, even if you think they’re cuter and not as violent. Puppies are not well-trained and can be quite unpredictable. This can cause them to do something unexpected in your presence which may only exacerbate your fear. Eventually, if you’re able to, have your friend teach you basic commands for the dog so you can control the dog yourself. Being in control of the dog may further help you to alleviate your fears once you realize you have the ability to direct their actions. Start facing your fear of dogs. Start with the first item on your plan and carry it out. Repeatedly carry it out until you feel less anxious and fearful doing it. If the step you’re doing allows you to stay in one place (i.e. Watch dogs though a window), slowly expand the length of time you perform the activity as well. Use the relaxation techniques you practiced to help keep yourself calm. Use your journal to keep track of your progress. Write down each attempt you make and how it went. Rate your level of anxiety and fear before and after each attempt. Remember that your exposure to dogs should be planned, prolonged and repeated. Don’t feel you need to rush. Take your time on each step of your plan until you feel comfortable moving onto the next step. Practice regularly. This part of the recovery process is going to be the hardest you’ll have to go through, but the only way it’s going to be successful is if you keep it up. Make a schedule where you practice on a regular basis. If at all possible, practice daily. Reward yourself for the progress you make. If needed, build rewards into your plan so you have an extra goal to work towards for each step. Should you need any further assistance. Please feel free to contact. Regards, Sukanya Biswas.
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I have put on wait day by day and pain in body. So how can I loose wait and removed pain?

MBBS
General Physician, Cuttack
I have put on wait day by day and pain in body. So how can I loose wait and removed pain?
1. Do regular aerobic exercise like brisk walking/jogging/running/cycling/swimming for 1 hour daily 2. Reduce weight 3control diet 4. Avoid sweets, sugar, oily, fatty, excess calorie/cholesterol, saturated fat and carbohydrate rich diet. Take green leafy vegetables/fruits/salads. Drink plenty of water. Avoid junk food, bakery items like pizza/burger/cookies, soft drink, alcohol etc 5. Do yoga, pranayama, deep breathing exercise.
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Dear sir Kindly response to my question is how to control fear when talk with someone also suffering from anxiety.

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

Masters in Clinical Psychology
Psychologist, Lucknow
I am may be too sensitive I ws in love when my career is on peak and when she left me I feel depressed and fail to do...
Hi lybrate-user, realize its not the end of the world. You have to move on and time will not wait for anyone. Instead of looking at past you have start building your future. Establish yourself, make meaningful relations etc. I know its hard but thats the key- surround yourself with people (positive people) do what you like, learn to prioritize things- what is important for you in the moment? make small achieve bale goals- and try to be successful in it. Take help from a psychologist. Everything will be alright.
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I can't sleep without taking alcohol in the night. Thereafter also weakup after 3 to 4 he's only. What can I do for sound sleep without taking alcohol in the night for at least 7 hrs.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
I can't sleep without taking alcohol in the night. Thereafter also weakup after 3 to 4 he's only. What can I do for s...
Yes, you must atop the consumption of alcohol immediately. For the sleep please do the following: In your case particularly, do not sleep during the day; don’t even lie down. Go for regular exercise (breathing through your nostrils only) at a fixed time (at about 6 am) every day, whether you sleep or not. You must develop this habit of sleeping by 10 pm latest every night and wake up at a uniform time by 6 am every morning, even if you do not get sleep. If you do not get sleep, just lie down and if you have a bed lamp (or you could get one) lie down and read something light but not exciting. Your eyes will tire and you will fall asleep. If you like you may also put on light and soft music with the sleep function on. Depending on whether you are a visual or auditory person, you may watch TV in a lying down position until you feel sleepy. Have a warm bath before going to bed (for some people a cold bath at night seems to induce sleep! If you are one of them, please do so). Place the head side of your bed in a North-South position. The room must be as dark as possible and there should be no electronic items that give off even a light LED glow. There must be ample ventilation in the room. Avoid strong odors, except lavender, on your body or in the room, or on your sheets and clothes. There should not be any live plants in your bedroom. Sleep with the lightest of clothes or without any clothing. When lying down to sleep, lie down on your left ear as much as possible. Do not sleep directly under an overhead fan. You must eat a good breakfast, a fairly light lunch, and an early dinner, which should be a very light meal. Whatever you eat in the other meals, have only a pure carbohydrate meal at night with any vegetables, and preferably before 8 pm. Do not drink much liquids after or near about dinner time. When lying down to sleep you may use the 4-7-8 breathing pattern of sleep inducement i.e. breathe in for four counts through your nostril only, hold for 7 counts, and exhale with a whoosh sound, through your mouth only, for 8 counts. Repeat this four times in the morning and just before you sleep at night. If you know Emotional Freedom Technique or EFT (check this out either on YouTube or Google), then please practice this too for sleep induction. Self-hypnosis and slow relaxation techniques, at night will be tremendously useful. Acupuncture or acupressure will both be very useful too. Pray last thing at night before you sleep.
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