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Dr. Gaurav Singh

Psychiatrist, Delhi

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Dr. Gaurav Singh Psychiatrist, Delhi
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I want all my patients to be informed and knowledgeable about their health care, from treatment plans and services, to insurance coverage....more
I want all my patients to be informed and knowledgeable about their health care, from treatment plans and services, to insurance coverage.
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Dr. Gaurav Singh is a popular Psychiatrist in Tilak nagar, Delhi. You can meet Dr. Gaurav Singh personally at Gaurav Centre in Tilak nagar, Delhi. Don’t wait in a queue, book an instant appointment online with Dr. Gaurav Singh on Lybrate.com.

Lybrate.com has a number of highly qualified Psychiatrists in India. You will find Psychiatrists with more than 30 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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#D-88, Tilak Nagar Land Mark: Near Metro StationDelhi Get Directions
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I am married but I always see other women doing sex with me in my dreams. I don't want to think but it keep going in my mind in day time also. Some time it be about a woman who is in my close relation. Normally I never think to do so. I feel very bad. Please advise how can I get rid from this problem.

C.S.C, D.C.H, M.B.B.S
General Physician,
I am married but I always see other women doing sex with me in my dreams. I don't want to think but it keep going in ...
These fantasies are common in men and you have to get mind control and be sensible. Meditation and yoga will help you get mind control.
1 person found this helpful
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Tips to think out of box or what to do for smart thinking or what to do to become sharp minded?

C.S.C, D.C.H, M.B.B.S
General Physician,
Thinking outside the box is more than just a business cliché. It means approaching problems in new, innovative ways; conceptualizing problems differently; and understanding your position in relation to any particular situation in a way you’d never thought of before. Ironically, its a cliché that means to think of clichéd situations in ways that aren’t clichéd. We’re told to “think outside the box” all the time, but how exactly do we do that? How do we develop the ability to confront problems in ways other than the ways we normally confront problems? How do we cultivate the ability to look at things differently from the way we typically look at things? 4. Read a novel in an unfamiliar genre. Reading is one of the great mental stimulators in our society, but it’s easy to get into a rut. Try reading something you’d never have touched otherwise – if you read literary fiction, try a mystery or science fiction novel; if you read a lot of hard-boiled detective novels, try a romance; and so on. Pay attention not only to the story but to the particular problems the author has to deal with. For instance, how does the fantasy author bypass your normal skepticism about magic and pull you into their story? Try to connect those problems to problems you face in your own field5. Write a poem. While most problem-solving leans heavily on our brain’s logical centers, poetry neatly bridges our more rational left-brain though processes and our more creative right-brain processes. Draw a picture. Drawing a picture is even more right-brained, and can help break your logical left-brain’s hold on a problem the same way a poem can. Also, visualizing a problem engages other modes of thinking that we don’t normally use, bringing you another creative boost.
3 people found this helpful
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When ever I tired to learn something I feel that my brain freeze and I can't understand any thing and feel sleep like condition.

C.S.C, D.C.H, M.B.B.S
General Physician,
Mind Control and some of its techniques. It’s a term that can have many meanings. Some people think of it as the ability to take control over the mind of other people. I prefer the meaning of controlling your own mind instead. So what does this term mean? As I have understood up to now, it is the ability to understand and control your feelings, emotions and behaviour. As you do this you have full control of yourself and you can achieve many goals in your life. Also you will have great self-confidence which is the key to success
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I have some psycholigal problem. As I am suffering from a recent breakup. So there is a big anger and restlessness.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
You do not have a psychological problem but an emotional one: you are very angry and probably because you feel let down or taken advantage of. This sounds like a clear case of being let down by your boyfriend and therefore the restlessness. Perhaps at 35 it is likely more difficult and you may have been in this relationship for some time too. Look back into why this breakup took place and identify how much you have been the cause or taken things for granted. Then work on that for some time with a counselor and resolve it for good. You are still young and the possibilities are immense. But first get over this relationship before getting into another. Sometimes these things happen for the best. Suppose this had happened after marriage that could have been worse! Trust that there is a divine purpose and things will look up in time. Get quickly back into circulation and normalize your socialize life by catching up with old friends whom you might have neglected. Get involved with social activities and have a good time. You are now free and the whole world beckons. Do not brood and let it get the better of you. Talk to someone, including a counselor, and bring out all your feelings. Get rid of all reminders of this friend; be they gifts, photos, and avoid the favorite haunts, activities and people. In about six months, max, you will be out of this condition and ready to launch a new beginning. But in all this you must have learned a lesson, otherwise you will tend to repeat them without your knowledge. A counselor will guide you on that path. Become active, exercise regularly, talk about your feelings to clear it off of you. Otherwise you could land up with a depression. That can happen if you turn your anger inwards.
3 people found this helpful
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I am an introvert guy. But want to talk to people but i'm not able to do that. How can I become extrovert?

MBBS, MD (AIIMS, Gold Medalist), Diploma in CBT (UWS, Glasgow)
Psychiatrist, Delhi
I am an introvert guy. But want to talk to people but i'm not able to do that. How can I become extrovert?
Your intrinsic nature of being an introvert cannot be completely altered and there is no need to do so because being an introvert has several advantages. But, the disadvantages of being an introvert can be modified, thus getting benefits of both worlds. This is generally done by way of intensive psychotherapy. Medicines may help to some extent. If you are really keen on this and willing to put in effort and time, you can get back to me on this. Take care!
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Hi, I am asking should I drink alcohol? because I am taking it how can I get rid from it.

MD - Psychiatry
Psychiatrist, Chennai
Alcohol dependence involves intense craving or desire to drink alcohol. People drink for pleasure or rationalize it on external factors like family problems, work tension, etc. They drink continuously, i.e. Almost daily or even weekly once or twice with withdrawal symptoms, tolerance, bodily damage, etc. Due to alcohol they and/ or others are affected significantly. You need to consult a psychiatrist and go for 3 steps of de addiction. 1st is detoxification, when alcohol is stopped and the withdrawal is made smooth with minimal discomfort, 2 nd is maintenance and further deaddiction when the physical problems and psychological state of the individual is maintained and anti-craving drugs started 3 rd rehabilitation, when relapse prevention is the goal, while maintaining deaddiction. All the best.
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I am girl of 22 years of age and I am pursuing CA and I saw failure many a times. I used to get in anger very soon, I used to cry a lot, I used to irritate a lot. I think everyone scolds me a lot. I know all these things are totally wrong but I can't stop myself. Please help me out with this.

PGDPC
Psychologist, Pune
I am girl of 22 years of age and I am pursuing CA and I saw failure many a times. I used to get in anger very soon, I...
Dear Lybrate user, Nice of you to write about the issues you want to resolve, it shows your frankness and honesty. Re look at yourself in a more balanced way. Look at your strengths as your assets and weaknesses only as areas where you have to learn and grow. Look at life and all the events that you are passing through as opportunities to explore and enjoy. Live your life day to day and moment by moment. Take some time out and develop short term and long term goals for yourself. Live your life according to them. Do take the assistance of a counselor/ therapist if necessary. I wish you all the best, do write back if you require any further assistance. With Regards
3 people found this helpful
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I cannot concentrate on studies. I think I am addicted to internet and porn. I have my exams after 2 days. Please suggest me what should I do.

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 lybrate user. The addiction is your own creation and therefore there is no use worrying about it now. Because of the addiction you wasted time. Accept it and just appear in exam. Worrying about could further reduce your chances of passing. After the exam please go for counselling. Take care.
1 person found this helpful
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Drinking is bad for health but after drinks alcohol and after 1 hours can we have milk aur curd it's good for health.

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
Drinking is bad for health but after drinks alcohol and after 1 hours can we have milk aur curd it's good for health.
Hye. Thank you for the query. Ideally after having alcohol you need to take a good meal of complex carbohydrates fiber proteins etc. Staying empty stomach or just having curd or milk is not the right choice. You cannot negate the bad effects of alcohol by trying to take a supposedly healthy food.
3 people found this helpful
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Hi i'm 21 years old female when I was 18 I was in the worse phase of my life and due to a lot of stress I harmed my self and now I have the self harm marks on my lower arm and I feel very embarrassed of it. I am currently working and it is effecting my confidence level and causes a discomfort. Please suggest a way to remove them.

MD - Psychiatry
Psychiatrist, Chennai
Hi i'm 21 years old female when I was 18 I was in the worse phase of my life and due to a lot of stress I harmed my s...
You seem to be suffering from Borderline Personality or Emotionally unstable personality. The cause is unknown but research suggests there is an interaction between adverse life events and genetic factors. Neurobiological research suggests that abnormalities in the frontolimbic networks are associated with many of the symptoms There is a pattern of sometimes rapid fluctuation from periods of confidence to despair, with fear of abandonment and rejection. There is a particularly strong tendency towards suicidal thinking and self-harm. They have love-hate relationship with close ones. Transient psychotic symptoms, including brief delusions and hallucinations, may also be present. It is also associated with substantial impairment of social, psychological and occupational functioning and quality of life. People with emotionally unstable personality disorder are particularly at risk of suicide. Its course is variable and, although many people recover over time. Kindly consult a psychiatrist for remedy.
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My dadi expired all family members are in depression please help what to do in this situation.

MSc, PGDGC, M.Phil - Psychology
Psychologist, Chennai
My dadi expired all family members are in depression please help what to do in this situation.
Hi, this phase is called bereavement (depression). This is very common for all people who lost their dear ones. It may be there for 6 months depending upon the affection you had with person. Focus them to take fresh juice first, some small house hold activity, being with small kid, some pet in your home, accepting the loss, all the above makes the difference in your family life.
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I am 22 years old from Delhi. I am suffering from temper issues. I get angry at small small things from family and friends.

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 lybrate-user, welcome to lybrate. Anger and aggression are emotions. Anger comes when you become irritated. Irritation happens when you don't like something, or when something is repeated. As anger is an emotion, it should be vent out. You should be able to throw anger out instead of controlling it. But more perfect will be, know the frustrating situations and stop being emotional. If practiced properly, you will not get irritated at those circumstances at all. Those techniques are much easier to understand. Take care.
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I have problem related to the brain because some time I forget what was I doing and I consulted many neurologists they told that it's a type of epilepsy so please tell me what should I do now.

M.Sc - Applied Psychology, P.G.Dip.in Guidance &Counselling, B.A., Psychology, Dip.in Pharmacy
Psychologist, Theni
I have problem related to the brain because some time I forget what was I doing and I consulted many neurologists the...
Every time you recover from the episodes of seizures (" forget what you are doing), please note what kind of activities you were doing, time, your emotional state etc. This may help to figure out some ways for better management of your problem. Nadisuddi technique from pranayama, which is a technique of yoga, properly learned and regularly practiced can help you by calming down your nervous impulses in the brain and increasing oxygen levels.
46 people found this helpful
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Hello I am 38 years old male, I got marriage 8 years back, I do not have kid, doctors told me I have low counts sperms, I have depression in life especially for financially.

B.A PSYCHOLOGY HONOURS, M.A PSYCHOLOGY, M.Phil - Psychology, PhD PSYCHOLOGY
Psychologist, Delhi
Hello I am 38 years old male, I got marriage 8 years back, I do not have kid, doctors told me I have low counts sperm...
Strongly recommend visiting nearest PATANJALI chikitsalaya as they have been quite successful treating infertility. Plus, pranayam taught daily on astha channel from 5-7.30 am is highly effective resulting in good physical and mental health. Medicine prescribed do not have side effect as allopathic medicine. They offer free advice. Good to check out.
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Hi I m 28 years old . And I m chain smoker from last 10 year. initially I smoke only for passion but when this passion is changed into addiction I don't now. I know every thing about its effect and I m suffering from some of its. Like lose eye sight less sexual power etc. But even though I can't stop it. But I want to stop it right now. So please help me give me some way so that I can do it. Is that any alternative of citrate who can make me away from this one.

Ph. D - Psychology
Psychologist,
You can control your smoking with your dedication and strong will power. Nicotine withdrawals just take 72 hours to go. If you can stay away from nicotine for 72 hours one hour at a time you can not only control your smoking but can be able to stop it forever and can lead a very happy and meaningful life. Just don't smoke and stay healthy.
16 people found this helpful
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Mere mummy ko Parkinson h 15 saal se unki recoport normal aaye h CT scan or MRI (brain) Dr. ne symptoms Dekh Kar Parkinson bataya h unki age 59 year h par unko bham ki bhi problem ho rahi h sycraterest se bhi treatment Chal raha h par dabai asar nahi ho rahi h bahut koshis karte h samjhane ki Kuch nahi h unko lagta h bahar koi Unka naam Le Kar Kuch bol raha h.

DM - Neurology
Neurologist,
Mere mummy ko Parkinson h 15 saal se unki recoport normal aaye h CT scan or MRI (brain) Dr. ne symptoms Dekh Kar Park...
Jisko aap vaham kah rahe hain, usse medical bhaasha mein auditory hallucination kehte hain, aur uski vajah psychosis hoti hai; sambhav hai aapki maataji ko schizophrenia - jaisi koi bimari bhi ho, ya toh dawaiyon ke side-effects se auditory hallucinations ho rahe hon. Par samajh ne wali baat ye hai ki unke liye jo aawazein sunaiy de rahin hain, woh utni hi vastavik hain jitni hamare liye hoti hain jab koi sach mein baat kar rahaa ho - unko chahe aap kitna bhi samjhayen, woh is baat ko samajh nahin paayengi. Psychiatrist isska sahi nidaan karke sahi ilaaj kar sakte hain - dawaon ka asar bhi seemit hotaa hai. Agar Parkinson Disease ko lekar koi samsya ho to mujhe bataiye, shaayad main koi sevaa kar sakun.
2 people found this helpful
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Don't loose your heart to Stress,,, Wellness series in Metro PLus

MBBS, DTCD, MD, FISDA, Fellow Pulmonary, Critical Care & Sleepmedicine
Pulmonologist, Delhi
A certain intensity of stress is must for productivity but when it goes on for months it affects your health. It may seem that there’s nothing you can do about stress. There is always stress to change or challenge. But you learn to manage by practising healthy ways. In fact, the simple realisation that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge of your thoughts, emotions, schedule, and the way you deal your situations.

The first step in managing stress is recognising it in your life. Everyone feels stress in a different way. You may get angry or irritable, lose sleep, or have headaches or stomach. You should learn your own body and identify your symptoms and identify the situations that cause you stress. These are called stressors. Your stressors could be family, work, relationships, money or health problems. Once you understand where your stress is coming from, you can come up with ways to deal with your stressors.

You feel stressed, you may fall back on unhealthy behaviours to help you relax. These may include eating too much, smoking cigarettes, drinking alcohol or using drugs, sleeping too much or not sleeping enough. These behaviours may help you feel better at first, but they may hurt you more than they help.

Avoid stressful situations. When you can, remove yourself from the source of stress. Change your outlook. Try to develop a more positive attitude towards challenges. Replace negative thoughts with positive ones. For example, rather than thinking, “Why does everything always go wrong?” change this thought to, “I can find a way to get through this.” Keep stress from making you sick by learning healthy ways .The first step in managing stress is recognising it in your life. Everyone feels stress in a different way. What are your signs of stress? Once you know the signals, recognize the things you can’t change. For example, you have a spastic child which can’t change. But you should have courage to handle the situation in much more positive way that’s is the wisdom of life. Nurture positivity. Positive people are assertive, confidant, happy and humane and they have right emotional wellness. The negative people have low self esteem, are fearful, unhappy and have poor emotional wellness. These are the people who suffer from stress the most. They are fearful, stressful and judgemental. Stress gives anxiety. Anxiety gives restlessness, depression and poor coping mechanism.

A good stress control is must for optimum wellness. First and foremost one should practice talking to oneself on daily basis for at least 10 minutes. This will help to keep a balance between expressive and repressive emotions. Do a daily auto laboratory check, identify strength, overcome weakness by playing strength over weakness. A daily auto mind body check will control anger, frustration, guilt and fear.

Once you are done with your analysis, practise zero feeling though 360 degree wellness practice. This involves physical, mental, emotional, environmental, social and spiritual wellness practices. Stress management needs a daily programme and it should be a habit. Daily systematic practice helps you start your day from zero.

Start a stress diary. A stress diary can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes.

Write down:

What caused your stress (make a guess if you’re unsure). How you felt, both physically and emotionally. How you acted in response. What you did to make yourself feel better.

Dealing with Stressful Situations: The Four A’s

A. Change the situation: Avoid the stressor or alter the stressor

B. Change your reaction: Adapt to the stressor or accept the stressor

Practice following steps to overcome stress

Talk to yourself and say I will, I must and I can do
Think of your strengths and weaknesses and now toss your mind
Set your priorities
Delegate responsibilities
Do a proper time management
See the bigger picture, see failure as an event not as failure. Learn from mistakes
Love and pamper yourself
Focus on fitness, do regular brisk activity. Walking, swimming, tread mill, gardening, sweat adequately. Sweat releases feel good hormone called endorphins. Endorphins improve wellness.
Rest and relax. Breathing techniques help relaxation. Annapani sati, Buddhist meditation, do bramhari or do Om chanting . These practices create resonance in your higher mind and helps release of feel good hormones
Breathing exercises mainly abdominal breathing, Kapalbhati increases your parasympathetic activity and counters your sympathetic activity. Do breathing in exercises like Anulom Vilom and do sequential eye, cervical, spinal and finger a toe exercises. Rest in sharvangasana
Eat right. Eat a diet rich in complex carbohydrates with low glycemic index, high protein, plenty of fruits and vegetables. Drink ten glasses of water. Have a sumptuous break fast, take small frequent meals.
Do an auto cognitive behaviour analysis and remove negative thoughts.
Practise visual imagery, feel good by running through your nostalgic photo album
Talk to people, develop dialogue and seek help.
Play games, games relax and make you positive
Develop a hobby
Listen to music
Follow good sleep hygiene, stick to one time to bed, take bath before sleep
Laughing helps
If your can’t manage stress on your own, consider seeing a therapist or counsellor.

37 people found this helpful

When I have an argument or trouble with my husband he stops talking n his silence becomes a major problem for me. I feel suffocated from inside and sad. When I try to make him react something he doesn't show much. It is also part of his personality. He talks very less. I have so much to say but can not say and feel depressed from inside. I have told this to him many times and every time he makes promise to change his nature in such situations. But he doesn't do it. What should I do? Every time I take initiative to finish all this and get normal. But this time its too much. I feel like leaving such kind of life sometimes. Guide me how can I realise his problem nd finish this soon.

MBBS, MD - Psychiatry, MBA (Healthcare)
Psychiatrist, Davanagere
When I have an argument or trouble with my husband he stops talking n his silence becomes a major problem for me. I f...
Good Morning ~ It seems like you are having domestic problems due to not being able to communicate with your husband. It also seems like you have hypothyroidism for which you take eltroxin and some form of seizure disorder for which you are on keppra and lamictal. I would think that he would empathize with your condition and you might want to choose to speak with him about how to speak with him. I am sure you probably have never asked him as to how to be able to speak with him to get a response. If he is comfortable putting things on paper for the questions you have for him, you might want to put your questions on paper for him to answer. It may also be useful to have a counselor consult you on couple's therapy. I would be more than happy to guide you regarding medications. Look forward to hearing from you. If you need help with booking an appointment online with me on this website either text, audio or video appointment for confidential and private consultation you may do so by contacting the help desk of Lybrate.
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I am suffering from anxiety my brain think so much negative like death and bad health.

C.S.C, D.C.H, M.B.B.S
General Physician,
I am suffering from anxiety my brain think so much negative like death and bad health.
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 causes difficulties in leading a normal life. People suffering from this medical condition experience high levels of anxiety and nervousness almost all the time. Here are the symptoms that indicate you're suffering from anxiety disorder. 1. Excessive worry - This condition persists if you worry about the day to day activities a bit too much on a regular basis. It is identified when you start taking too much stress about very petty things, which tends to affect you in an adverse manner. A noticeable sign of excessive worry can be too much fatigue. 2. Sleep problems - Problems falling asleep at the right time and problems in maintaining a sound sleep are two signs that indicate you have an anxiety disorder. 3. 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. 4. Muscle tension - 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 unwillingness to work. 5. Chronic 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 stomach aches, cramping, bloating, gas, constipation, and/or diarrhea. Apart from the above-mentioned symptoms, other symptoms of an anxiety disorder include stage fright, self- consciousness, panic attacks, memory flashbacks, perfectionism, compulsive behaviors, 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 the feeling state of anxiety.” And they’ll go to great 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 society anxiety, and worry about being evaluated or embarrassing themselves, he said. 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. For instance, “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. Get 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. 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, 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. Challenge 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 realistic?” “Is this really likely 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 about me?” “Is this really true or does it just seem that wa Then, “reframe or correct that thought to make it more accurate, realistic and more adaptive.” Here’s one example: “I would feel embarrassed if I tripped on the stage, but that’s just a feeling; it wouldn’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 a Skype date or 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 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 is one of those substances. As said, “The last thing people with anxiety need is a substance that makes them feel more amped up, which is exactly what caffeine does.” 8. Avoid mind-altering substances. “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 un-high 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. Problem-solve. 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. Pick up 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 Mind and The OCD Workbook for obsessive-compulsive disorder. 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. (Curvy Yoga is a wonderful and sizes.) Meditate right now for just three minutes resource for yoga for all shapes 14. Contact 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 counterintuitive. But anxiety, “in and of itself,” isn’t the real problem. Instead, it’s our attempts at controlling and eliminating it, he said. “Not accepting these unwanted inner experiences is the actual source of so much of our self-induced suffering.” Accepting anxiety doesn’t mean “resign[ing] 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.
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