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Dr. Pankaj Kumar

Psychiatrist, Delhi

Dr. Pankaj Kumar 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.
More about Dr. Pankaj Kumar
Dr. Pankaj Kumar is a renowned Psychiatrist in Bapa Nagar, Delhi. You can consult Dr. Pankaj Kumar at Narinder Mohan Hospital & Heart Centre in Bapa Nagar, Delhi. Don’t wait in a queue, book an instant appointment online with Dr. Pankaj Kumar on Lybrate.com.

Lybrate.com has an excellent community of Psychiatrists in India. You will find Psychiatrists with more than 44 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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Mohan Nagar, G T Road. Landmark: Near Mohan Nagar Mandir, GhaziabadDelhi Get Directions
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#108 A, Indraprastha Extension, Patparganj. Landmark: Near Sai Mandir, DelhiDelhi Get Directions
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Respected sir , My Problem is I m suffering from social anxiety disorder from the past 2 years I didn't consult any doctor My problem symptom is difficult to breathe while talking, cannot look at someone eyes, tension, nervous, fear, and face twitching etc please give me solution for my problem As soon as possible Thanking you.

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
Respected sir
, My Problem is I m suffering from social anxiety disorder from the past 2 years I didn't consult any d...
Dear lybrate-user, welcome to lybrate. Social anxiety disorder treatment consists of cognitive behavioral therapy, life style changes, relaxation therapy and meditation. Once you learn how to manage your anxiety yourself with the help of the above treatment methods, you will be cured. The process is a bit lengthy and could take any period between one year to 2 years according to the depth of the anxiety problem and the circumstances at which the patient lives. Keep the period of treatment in mind, prepare yourself to take up the treatment and consult a psychologist online or in person. Take care.
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I am suffering from severe headache and viral flu and feel depressed give me some suggestion from get rid of this.

MBBS, PG Diploma in HIV Medicine
General Physician,
I am suffering from severe headache and viral flu and feel depressed give me some suggestion from get rid of this.
For viral fevers you need to give anti viral drugs with in first 2 days. But most of the viral fevers heal spontaneously and no antibiotics will work in viral fevers. Take paracetamol 500 2-3 times a day for fever and headache. And take plenty of hot liquids. Reduce spices in food.
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Nowadays fetish things are coming into my mind. Can't able to concentrate in studies. Wat to do for that?

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. I can understand. You are 23. Matured enough to understand right and wrong. Right for you could be wrong for others and vice versa. As long as thoughts are concerned, there is nothing wrong in thinking about fetish aspects. Therefore enjoy. At the same time don't practice it in real life. Take care.
3 people found this helpful
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I feel drowsy all the day. I have some kind of pain in my head. It feels like blank mind. I can not concentrate on my studies.

MBBS, MD - Psychiatry
Psychiatrist, Mumbai
I feel drowsy all the day. I have some kind of pain in my head. It feels like blank mind. I can not concentrate on my...
You are probably not getting adequate, restful sleep at night. This causes drowsiness in day time, decreased concentration and attention, and irritability. This will affect your work and studies and general well being in the long run. Try to get proper sleep at night. Avoid coffee or tea for up to 5 hours before sleep. Maintain same time for waking and sleeping. Avoid watching TV before sleeping. You can consult me for further management if required.
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My brother trouble with problem depression which type of diet is good for him ?

PhD (Psychology), MSc Psychology, MS
Psychologist,
My brother trouble with problem depression which type of diet is good for him ?
Dear , the diet for depression is non oily food. Cereals, pulses, non-fat foods etc are also advised. Fruits and nuts are good. Drinking plenty of water and lemon juice helps. Clinical depression is usually treated with a combination of psychiatric medicines, psychotherapy, life style changes, meditation and exercise. I hope you are undergoing psychiatric treatment, otherwise, please approach a psychiatrist.
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Sir, I'm studying at b.tech 3rd year. I had a friend in my clg. She is my class mate. She is very good girl. We are good friends. She shares all good things her worries with me. Helps me alot in studies and defends me with her friends. Because I'm always looking silent nd a good guy talk among my friends. I won't talk much .But chats with her in all social networking. She is really honest. She Shares all her sorrows. Shares all good things among us. I like her very much .she too likes me. She recently lost her father. She seems to a sensitive girl. When I heard the news I thought it would take more days to be normal for her. But she was normal with in 1 month. She however feel the pain inside is looking normal and talking freely. But since I knew about the news, I was all thinking about her. Why it all happened to her. I like her more. She crossed in my mind Almost everyday since I meet her. Sir I am even unable to sleep. I almost lost myself. She is my best of best friends. I feeling very sad. However I'm making her happy with some saying funny things and jokes. I feel very sad bcoz she lost her father at very young age. She had a younger brother nd her mother. Sir, please don't feel it as a story. I don't know with whom to share. Please help me.

MD - Psychiatry, MBBS
Psychiatrist, Delhi
Sir,  I'm studying at b.tech 3rd year. I had a friend in my clg. She is my class mate. She is very good girl. We are ...
Hello de ar whom so ever you like, love, care for---all this requires you your-self in fit state of physical & mental health. So start a healthy life-style have relaxed mornings, some physical activity--walk, yoga, anything that suits you. Concentrate on your studies ,try converting formal-type-friends into some-one you might click--take the help of "dale carnegi" s book --how to make friends" my dear who ever had come to this world, has got to go, live life fully be happy and make other" s happy too! wishing you all the best!
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I am a B. Tech student. I have written the gate exam second time. And it didn't go well. And after that I think I went to depression. I think I have lost myself. Please suggest something.

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
I am a B. Tech student. I have written the gate exam second time. And it didn't go well. And after that I think I wen...
By going into depression will not solve your problem, but you will have to find a solution of your present condition on your own and nobody will help you or guide you, you will have to use your own brain to come out of this depression and my homoeopathic medicines will help you in this direction but I want you only to take help of these medicines for few days and once normal, leave these medicines as I do not want jitesh to be medicine dependent. Most of the successful people in this world have made their own way in their own terms and conditions but you simply by saying depression seems that you are scared of this world. Do not be scared and come out of your own created web and be a man. You can do what others can do, you just need motivation and nothing else. Work hard on your goals, only then it will be yours. Sitting idle and giving the name to your scares as depression will end you nowhere but darkness. One day you will surely thank me for these suggestions homoeopathic medicine alpha ts (wilmar schwabe india) drink 20 drops in 20 ml fresh water 3 times daily for 15 days. Passiflora inc q (dr reckeweg) drink 40 drops in 20 ml fresh water 15 minutes before sleep bramari pranayam daily.
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Tell me if I have OCD?

MD - Psychiatry
Psychiatrist, Mumbai
Tell me if I have OCD?
Obsessive Compulsive Disorder (OCD) is an anxiety disorder that affects about 2 to 3% of the population. People with OCD experience both obsessions and compulsions.

Obsessions are unwanted and disturbing thoughts, images, or impulses that suddenly pop into the mind and cause a great deal of anxiety or distress.

Compulsions are deliberate behaviours (e.g. washing, checking, ordering) or mental acts (e.g. praying, counting, repeating phrases) that are carried out to reduce the anxiety caused by the obsessions.

What do “Obsessions” Look Like?
There are many different types of obsessions, and many people with OCD will have more than one type of obsession. Some examples of common obsessions are:

Fear of contamination
This obsession involves a fear of coming into contact with germs, getting sick, or making others sick, from touching “dirty” or “contaminated” items, sticky substances, or chemicals. For example, “I will be contaminated by germs if I pick up this pen off the floor”, or “I can be poisoned by lead if I come into contact with paint.”

Thoughts of doubt

This obsession involves constant doubt about whether you’ve done something wrong or made a mistake. For example, “Did I turn off the stove?”, “I think I made a spelling error on the email I just sent.”, “I think I threw away something important”, or “I might not have answered that question clearly and precisely enough.”‘ Did i drop something”

Fear of accidentally harming self or others:

Adults with these obsessions are afraid of harming themselves or others through carelessness. For example, “If I don’t make sure that the door is locked at night, the apartment might get broken into and I might be robbed and murdered”, “If I don’t immediately change out of my work clothes and wash them with bleach, I might bring outside germs home and cause my whole family to be sick.”

Need for symmetry/exactness:

Adults with this obsession feel a need to have objects placed in a certain order or position, or tasks or events to be completed in a set way. For example, “I need to sort all my clothes by colour and have them face the same direction. Otherwise, it just does not feel right!”; “I just scratched my right arm twice and now I need to balance it out by scratching my left arm twice.” David Beckham is said to arrange his bottles in the refrigerator in order of height.

Repugnant obsessions:

Repugnant means disgusting. These kinds of obsessions include unwanted thoughts, images, or impulses of doing something horrible to a loved one (e.g., throwing your baby off a balcony, kicking your elderly grandmother; jumping off a bridge); sexual obsessions (e.g., thoughts of touching someone sexually against his/her will, images of molesting one’s baby, doubts about one’s sexuality); and obsessions that violate religious beliefs (e.g., swearing in temple/church, images of having sex with a god). Repugnant obsessions can also take the form of doubts, for example, “Did I run over someone without realizing?”, “Did I become sexually aroused while bathing my baby?”,These kinds of obsessions are particularly unwanted and people with them would never want to act on them. Having them DOES NOT mean you are crazy, dangerous, or evil deep down inside!



What do “Compulsions” Look Like?

Some examples of common compulsions are:



Washing/cleaning compulsions:

o Washing hands excessively

o Rituals and rules for cleaning the bathroom or kitchen, washing laundry, etc.
o Grooming/teeth brushing rituals (for example, brushing your teeth in a particular order)
o Showering rituals (such as washing a specific part of the body first)

Checking compulsions:

These behaviours are performed in an attempt to stop something bad from happening. However, repeated checking often makes people feel even less sure that they have successfully prevented the bad event from happening. Some examples include:
o Checking to make sure doors are locked, stoves are turned off, electrical outlets are unplugged, etc.
o Checking to make sure everyone is okay and not harmed. For example, calling family members repeatedly to “check” if they are safe.
o Checking to make sure that you haven’t made any mistakes. For example, re-reading emails over and over to “check” for spelling/grammar mistakes or visually checking the environment to make sure that you have not left anything important behind.

Ordering/arranging compulsions:

This category of compulsion involves arranging items in specific ways, such as clothes, books, shoes, etc. For example, you might line up all the clothes in the closet so that they are arranged according to colour, with all the hangers facing in the same direction. Adults with this compulsion will sometimes arrange things until it “feels right”. Some will do it to prevent bad things from happening; for example, “If I don’t arrange all the books and magazines in the house so that they face east, then someone in my family will die.”

Mental rituals:

These are compulsions that are performed in your head. For example, you might mentally repeat a prayer whenever you have thoughts about something bad happening, or you might replace a “bad” thought (e.g., mom dying) with a “good” one (e.g., mom smiling and in good health).
Need to ask or confess.
Some adults with OCD are afraid that they have done or thought something “bad”, and therefore feel a strong urge to confess all of their thoughts to friends or family (for example, telling a loved one that “I just had a thought about pushing someone into the street”). Most people who feel the need to confess will also seek repeated reassurance that everything is okay (for example, asking a loved one, “Do you still love me even though I had a bad thought?”).

Hoarding:

Some adults with OCD have a very hard time throwing away things that seem to others useless or of limited value. Hoarding can lead to excessive clutter in the home and interfere with daily life. For example, some people are not able to throw away any receipts, financial documents, or old newspapers.



How do I know if I have OCD?

Everyone has thoughts that are upsetting or do not make a lot of sense from time to time; this is normal. Just having an unpleasant thought does not mean you have obsessions. Similarly, it is not uncommon for people to repeat certain actions, such as double-checking whether the door is locked. However, these behaviours are not always compulsions.



When is it an obsession?

1. Obsessions occur frequently, even when you try very hard not to have them. People with OCD often say that their obsessions are intrusive and out of control.

2. Obsessions are time consuming. People with OCD spend at least one hour a day thinking about their obsessions.

3. Obsessions cause a lot of anxiety or distress and interfere with life.

4. Obsessions often lead to compulsions. People who have normal unwanted thoughts will not engage in compulsive or ritualistic behaviours to “fix” or “undo” the obsession.



When is it a compulsion?

1. Compulsions are related to obsessions. For example, if you have obsessions about being contaminated by germs, you will compulsively wash your hands to reduce the fear of being contaminated by touching something “dirty”.

2. Compulsions are repetitive. They are often done repeatedly and in an excessive and very specific way (e.g., washing each finger carefully, using only hot water). If the compulsions are not performed “correctly” or are interrupted, you might need to perform the entire compulsion again. Once is never enough!

3. Compulsions are also time consuming. People with OCD often spend at least one hour a day carrying out their compulsions.

4. Compulsions are deliberate. Although people with OCD describe their obsessions as being unwanted thoughts that “pop” into their heads uninvited, compulsions are carried out deliberately, because compulsions reduce anxiety in the short-term. While obsessions cause anxiety, performing a compulsion reduces that anxiety. For example, if you have an obsession about being contaminated by germs, you will probably feel anxious. However, if you then start compulsively washing your hands, your anxiety will probably diminish.

5. Compulsions cause a lot of anxiety in the long-run. Although people with OCD perform compulsions to “deal with” their obsessions, they often find that they become “slaves” to their compulsions. That is, they need to carry out the compulsions so often that they feel that they have no control over them.



In summary, you have OCD if:

A. You spend a lot of time thinking about (or avoiding) your obsessions and/or performing your compulsions.

B. You feel quite anxious or nervous most of the time.

C. Your daily life is significantly affected by it. For example, your OCD might cause you to take hours to do a small task (e.g., writing a casual email), get in the way of spending time with your family and friends, or prevent you from meeting work deadlines or even getting out of the house
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Hey I am suffering from bipolar mania doctor can you advice me natural remedies for treating mania peeks are very violent and lows are very depressing . Please advice urgent.

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
Hey I am suffering from bipolar mania doctor can you advice me natural remedies for treating mania peeks are very vio...
Dear lybrate user. I can understand. Typically, treatment entails a combination of at least one mood-stabilizing drug and/or atypical antipsychotic, plus psychotherapy. The most widely used drugs for the treatment of bipolar disorder include lithium carbonate and valproic acid (also known as depakote). I am sure, natural remedies usually do not work. But cognitive behavior therapy, relaxation therapy, life style changes etc do work. Please do not worry. I suggest online cbt and other therapies. Take care.
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I have abusing pain killers for last 3 years. Mostly Spasmo Proxyvon and OST from Govt. Hospital used opium addicts rehabilitation. Smoking for last 15 years. Kindly advice on what should be my concern and what body check ups I should go through. Kidney, liver, lungs.

MD - Psychiatry, MBBS
Psychiatrist, Patna
First and foremost stop abusing these drugs, consult a psychiatrist/de-addiction centre for therapy as on stopping you may experience serious withdrawal discomfort. Get serum bilirubin, sgpt, sgot for liver testing, get serum urea and creatinine for kidney testing, get x ray chest done for lungs.
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Hello I just tested hiv negative after 8 months of possible hiv risk exposure (two condoms protected sex at one time). I had tested 3 times for hiv all in different labs. Is there is still any changes to test positive from that exposure. Another problem is my anxiety How can I get rid from killing anxiety. I know I'm very likely to hiv negative Since I had protected sex plus I have 3 hiv negative results at 8 months of exposure. But for some reason I'm feeling too much anxiety about this issue sometimes feeling suicidal. Please help me I want to move on. But my deadly anxiety is killing me. Thanks for your Help.

MBBS, DPM, MD - Psychiatry
Psychiatrist,
Hello I just tested hiv negative after 8 months of possible hiv risk exposure (two condoms protected sex at one time)...
So to put it briefly. You had a stressor. And even after reasonably ruling out the possibility of contracting HIV you still cannot get over it. Excessive anxiety which is apparently out of proportion is a disorder, often triggered by a stressor, could be treated adequately with medicine or psychological measures, depending on the situation. Please contact Psychologist.
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I am very desperate about my studies what to do? Can any one tell how to improve my memory skills? Thank you on advance.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
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, consume less of fat and use olive oil instead, 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 is a new exercise called Super Brain Yoga, which is done by holding the right earlobe with your left thumb and index finger, and the left earlobe with your right hand’s thumb and index finger. In this position, you must squat down and rise up and do this for five minutes every day. There is 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 too. The following foods do help too: Blueberries, walnuts, turmeric, Spinach, tomatoes, broccoli, acorn squash, green tea, oily fish, boiled egg, turkey, apples, oatmeal, leafy greens, lentils, pumpkin seeds, avocado, cinnamon, thyme, sunflower seeds, and red wine. Avoid sugar and junk food.
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I am 28 years old. Suffering from hemifacial spasm for last 5 years. Taking clonazepam 1 mg twice a day along with amitriptyline 25 mg. Not well been little relaxed. What should I do? One more thing I am addicted of smoking. please suggest me for better treatment.

C.S.C, D.C.H, M.B.B.S
General Physician,
You have to stop smoking and ahve a neurological check up hemifacial spasm (hfs) is an involuntary twitching or contraction of the facial muscles on one side of the face. Medication, surgery, and botox injections are treatment options to stop the spasms and relieve the discomfort.
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I am suffering from stress and can't cope up with daily routine. Need some help. I get irritated on small matters.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
I am suffering from stress and can't cope up with daily routine. Need some help. I get irritated on small matters.
The stress that you feel is not dependent on the stressor: It is entirely dependent on your perception of stress. Change your perception, there is no stress: it?s like looking at a glass half full or half empty. Life is difficult no doubt, as a general rule, but what we do adds to the stress in our response. We add to the stress of life instead of reducing it or learning to deal with it. Many of us follow a policy of avoidance, like your question seeks. We cannot do that all of our lives. So the first thing to do is to change your perception. For example, look at it as a challenge that you would like to meet with a positive outlook. See everything as a gift from God to perform as though you are doing it for Him. God never gives us work to do beyond our capacity. Now you may argue that it is the Government that is giving all the work. That is true in the overt sense, but if you look at it with spiritual eyes, you know that it is ultimately given by God. Secondly, build a good constitution mentally, emotionally and physically to combat stress. Eat healthily, sleep well, and exercise regularly. Talk about your emotions regularly to a good friend every day. Learn stress management techniques, which is all about expressing your feelings in appropriate ways. Do Yoga and meditation. Pray every day to God to give you the strength, and offer your work as a prayer to Him ? you will give your best and you will feel so satisfied when you do it well. At work you must learn to delegate much or some of your work to subordinates. If you do not trust, you will find it difficult to delegate. You must also explore the possibility whether you get irritated (another word for anger) when you are actually scared! In tha case people and you will focus on the worng feeling (anger) when in fact you shuld be dealing with the fear. When far is not dealt with it will pile up in your system and continue to bother you long after the incident and leave you more frustrated. Solution: reach out from the fear and when you sort that out, anger will not be required!
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Me and my boyfriend are together since from 1 yrs. Before we were completely compatible with each other but now situation has changed. Now he don't trust me anymore. Before when we engage in relation he use to tell me that he don't like small stuff to be done like if I forgot to tell him that i am going outside he gets angry. And yes he is my second boyfriend but I never hide anything about my ex boyfriend I informed every thing about how we engage in relation and how he left me. But still my current boyfriend always involve in past talks. And always remind me about my past and again fight begins. I don't know what to do. If I say any thing wrong to him so he will say ok dis is only left and all. I always hide things just to avoid fight. He left me saying I broke his trust just because I told him half truth that I am going outside with my mom. I dint informed him that I am even having exam. He always told me tell me whatever is there let it be but tell me truth what if I get angry but tell me truth but I ignored this just because I don't want fighting but now situation is hectic he wants to leave me. He don't want to listen to me. He just want to leave me by saying that I broke his trust. But thats not true I really love him and I want him as my future. Now he want me to say something valid to stop him and comeback in life again. Please suggest me some solution what should I do to convince him to again come back in my life.?

M.Sc. - Applied Psychology
Psychologist, Coimbatore
We should find out what is bothering him to engage in fight with you always. There might be this: 1. He might have got a new relationship better than this 2. He might have seen something which you were hiding would have hurt him more 3. He would have started suspecting you for some trivial issues that might have developed out of possessiveness he had on you. Now he needs to come down to understand the situation or open up his problem he found in you. If he is not trying to have a good relationship with you then you need to settle the fire. If he is not all ears to reform the relationship it is better to give him some time to understand you. Focus on your studies or work whatever, try to distract urself from the stress. The fire will settle on its own. Do not worry.
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Month of Ramzan starting today and every muslims will be in fasting for 14 hours a day. What type of foods should be consumed at the breaking of fasting and what items should be also selected for drinking. What diet should I follow for these 30 days for good health and as we know fasting is even good for health.

MD - Psychiatry
Psychiatrist, Chennai
Month of Ramzan starting today and every muslims will be in fasting for 14 hours a day. What type of foods should be ...
Fasting for 14 hours will built up acidity in your stomach. So when trying to break the fast take bland food devoid of spices and acid content (even fruits). Regarding liquids many juices, aerated drinks and health drinks can worsen acidity and induce gastric or small intestinal spasm, so preferable with be milk, that too after a bland diet.
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I fell anything in deeply tension. But I can not change my personal habit. At this moment. I became to fell in depress. So how to solve this.

BHMS
Homeopath, Faridabad
I fell anything in deeply tension. But I can not change my personal habit. At this moment. I became to fell in depres...
hello,take Alpha TS , 20 drops with water twice daily and Kali phos 6X , 5 tabs twice daily . Revert me after 15 days.
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I sincerely loved a girl but she cheated me now I could not live without her. I need help immediately. Please help me. Please. Please.

Masters in Clinical Psychology
Psychologist, Lucknow
Hi, I understand your situation. Right now it may be looking a big disaster for you but 1 year down the line these things will not matter. Ending a relationship is hard, whether it was your decision or the other person’s decision. You may be dealing with painful emotions and want to deal with those feelings as quickly as possible. There are several ways that you can work through your painful emotions and start to move on, such as writing about your feelings, allowing yourself to grieve, and being cautious about rebound relationships. Keep in mind that getting over a breakup takes time and patience. If things don’t seem to get better with time, remember that you can always turn to friends, family, or even a mental health professional for support. Keep your distance. Even if you and your ex have decided to stay friends, break away completely from each other right after the breakup. This means not seeing each other, not being around his/her family members, no phone calls, no e-mails, no text messages, no Facebook, and no IMs. You don’t have to have stop talking forever, but you do need to cut all communication for as long as it takes to get completely over your ex. If she tries to convince you to see her, ask yourself honestly what the point would be. If you're reliving the past by seeing her, it's not hard to get caught up in the moment and it will be harder to let go again. You may have to have some contact in order to deal with the practical aspects of things like moving out, signing papers, etc. But try to limit this to what's absolutely necessary, and then keep such calls/meetings short and civil. Organize your space. A breakup can signify a new beginning. Therefore, cleaning and organizing your personal space will leave you feeling refreshed and prepared for the new things to come. A mess can be overwhelming and depressing, and will just add to your stress level. Keeping busy with tidying your space doesn't require a lot of brain power, but it does require just enough focus to keep you from recycling pain. Clean your room, get some new posters, clean up the icons on your PC desktop. As insignificant as cleaning up sounds, it'll make you feel better. Remove painful memory triggers. There are all kinds of things that remind you of your ex––a song, a smell, a sound, a place. Having these items around can make it harder for you to recover from a breakup. Remove all of the things that make your heart ache or your stomach turn. It can work wonders to clear your space of all these triggers. If you have a keepsake, such as a watch or piece of jewelry that was given to you by your ex, there's nothing wrong with keeping it. But for the time being, try putting it away until you have gotten over the relationship. Get out and do things. After a relationship ends, it is okay to have some time to yourself at home. Just make sure that you get back out in the world aft you have processed your feelings. Make plans, go out with your friends, and have fun! It might seem awkward at first, but it will get easier and it will help you to feel better. Getting out and doing things is also important because you need to grow and maintain your social network after a breakup. Doing so will help you to move on with your life. Don't feel like you need to go out with other people all of the time. Take yourself out to do things and enjoy the freedom to do what you want. Go to your favorite coffee shop, go shopping, or take yourself on a mini-vacation. Continue to take care of yourself. It is common for people to put less effort into self-care after a breakup, but doing so will not help you to feel better. Make sure that you are seeing to your basic needs for mental, physical, and spiritual well-being. If you were not taking good care of yourself before the relationship ended, now is a good time to start. Make sure that you are eating well, sleeping enough, making time for relaxation, and getting regular exercise to feel your best. Eat a balanced diet that includes plenty of fresh fruits and vegetables, whole grains, and lean protein. Avoid junk food, excess sugar, and excess fat. Get between 7-8 hours of sleep per night. Keep in mind that some people may be okay with less than 7 hours per night or require more than 8 hours of sleep per night. Exercise for 30 minutes five times a week. Go for a 30-minute walk, ride your bike around town, or hit the pool and go swimming. Relax for at least 15 minutes per day. Try meditation, deep breathing exercises, or yoga to help you relax. Most importantly, you will get over it. It will take time. Trust and have faith. Time heals. I can guide you for any stress. Consult me if you feel overwhelmed with stress
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I am scared of what people think of me, because of which I am not confident about myself and get nervous a lot of times. Please help. This occurs with me in every situation when I keep thinking ki what will the other person think of me if I do a particular thing.

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 am scared of what people think of me, because of which I am not confident about myself and get nervous a lot of tim...
Dear Lybrate user. I can understand. In no way you can control what others are going to sy or others says. Even if you do good, there will be people who ridicule and even if you do bad, there will be people who justify you. Therefore do not heed to people who are in no way going shape your life. I suggest you online counseling. Take care.
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