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Dr. Rajan Kachru  - Cardiologist, Delhi

Dr. Rajan Kachru

MBBS, MD - General Medicine, DNB - Cardiology

Cardiologist, Delhi

35 Years Experience  ·  1000 at clinic
Dr. Rajan Kachru MBBS, MD - General Medicine, DNB - Cardiology Cardiologist, Delhi
35 Years Experience  ·  1000 at clinic
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28+ Years Of Experience Senior Consultant Fortis Flt. Lt. Rajan Dhall Hospital, Vasant Kunj Dr. Ranjan Kachru has independently performed over 5000 vascular interventions including coro......more
28+ Years Of Experience Senior Consultant Fortis Flt. Lt. Rajan Dhall Hospital, Vasant Kunj Dr. Ranjan Kachru has independently performed over 5000 vascular interventions including coronary angioplasties, balloon valvotomies, peripheral angioplasties including renal and carotid angioplasties and congenital interventions including PDA and ASD closures. He has keen interest in the field of electro-physiology and has performed numerous radio-frequency ablations including complex ablations using electromagnetic CARTO mapping. He also has extensive experience in implanting various pacing devices including implantable defibrillators and bi-ventricular pacemakers (cardiac resynchronization devices.)
More about Dr. Rajan Kachru
Dr. Rajan Kachru is one of the best Cardiologists in Vasant Kunj, Delhi. You can meet Dr. Rajan Kachru personally at Fortis Flight Liutenant Rajan Dhall Hospital - Vasant Kunj in Vasant Kunj, Delhi. Book an appointment online with Dr. Rajan Kachru and consult privately on Lybrate.com.

Lybrate.com has an excellent community of Cardiologists in India. You will find Cardiologists with more than 32 years of experience on Lybrate.com. You can find Cardiologists online in Delhi and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

Info

Specialty
Education
MBBS - University of Kashmir - 1982
MD - General Medicine - University of Kashmir - 1989
DNB - Cardiology - National Board Of Examination - 2002
Languages spoken
English
Hindi
Professional Memberships
Delhi Medical Council
Medical Council of India (MCI)

Location

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Sector B, Pocket 1, Aruna Asaf Ali Marg, Vasant Kunj. Landmark: Near B 5-6 Vasant Kunj Bus stop, DelhiDelhi Get Directions
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Sector B, Pocket 1, Aruna Asaf Ali Marg,Vasant KunjNew Delhi Get Directions
  4.3  (55 ratings)
1000 at clinic
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If taking statin for lowering cholesterol ,is there any chances becoming diabetic in future.

DHMS (Hons.)
Homeopath, Patna
If taking statin for lowering cholesterol ,is there any chances becoming diabetic in future.
Hello, you r obeased by 10 kg, approx. There may be a possibility of rising sugar level in blood. You can opt natural norms to reduce your cholesterol and weight, too. Obaesity, being common, now a days due to irregular life style, - can be reduced, by opting-certain natural-norms in life. *go for a brisk walk in d morning to restore blood circulation to nourish d whole body. *tk, plenty of water to eliminate toxins and to regulate metabolism to burn fats cell. Go for meditation to reduce your stress and to nourish cell& tissues to curb fats cells. * go for cycling, jogging, swimming, skipping, gardening, playing badminton, dancing, regularly. * opt staircase, instead of a lift in your office. * tk, oats with green tea in d breakfast. * tk, salad, fruits, sprouts in ample qty in lunch. * consume salad, fruits whenever you feel hungry. * avoid, nicotine, alcohol, junk food, cookies, burger, pizza, butter, ghee. # homoeo medicines which r administered gently, acts rapidly without any adverse effect, thereof. @ phyto berryq -10 drops, thrice, with little water before each tk, care.
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I am suffering from dry cough for the last two weeks and I have chest pain and head pain whenever I cough hard. Can you suggest what I had done?

MBBS
General Physician, Cuttack
I am suffering from dry cough for the last two weeks and I have chest pain and head pain whenever I cough hard. Can y...
1. Do warm saline gurgling 3-4 times daily 2. Take Viscodyne D syrup 2tsf thrice daily 3. You may have to take antibiotic along with it if no relief and carry out investigations like Blood for CBC,ESR ,X ray chest after consulting doctor 4.Avoid smoking if you smoke 5. consult me for further advice
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My mother has diabetes and blood pressure problem also. She is continuously suffering from fever now a days in evening. But the fever gets off within 1 to 2 hours. She has swelling in the legs too. She is a school teacher too so she has to work whole day therefore she gets a little time to take rest. So please suggest me some valuable suggestions for her. Thanks.

Diploma in Diet and Nutrition, B.Pharma
Dietitian/Nutritionist, Gurgaon
My mother has diabetes and blood pressure problem also. She is continuously suffering from fever now a days in evenin...
Hi SACHIN you can give her protein rich diet in dinner, if she loses some weight her swelling will go away. I can help her to lose weight
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Vegetarian foods fruits which can reduce B.P. And increase immunity, heal wound, strengthen muscle without adding weight.Can b.P. Be controlled by magnetic therapy(140/90) ?

Bachelor of Ayurveda, Medicine and Surgery (BAMS), Health Administration
Ayurveda,
Although there is no known cure for the majority of people suffering with high blood pressure, it is possible to treat it very successfully. Mainstream treatments include water tablets (diuretics) and high blood pressure tablets (anti hypertensives: beta blockers, a.C.E. Inhibitors and calcium channel blockers). Magnetic therapy can also be used to treat high blood pressure by eliminating excess fluid in the body. When a person is first diagnosed with high blood pressure the first course of treatment a doctor will try is diuretics, the aim of water tablets is to eliminate fluid from the body this is a side effect of high blood pressure ( particularly the extremities: hands, feet and ankles). The excess fluid puts pressure in the heart and this in turn increases blood pressure. The primary aim of diuretics is to get rid of the extra fluid so that blood pressure is reduced, as the workload of the heart reduces. Magnetised water has a natural detoxification effect on the body, drinking at least 4 glasses a day will eliminate excess fluid (plus toxins stored in the fluid) from the body. This has the same effect a that of diuretics in that as the fluid is ?off loaded? the workload of the heart is decreased and blood pressure is reduced. In addition to drinking magnetised water, blood pressure can also be reduced by wearing a magnetic bracelet or magnetic strap around the wrist. The radial artery is situated in the wrist and is one of the body?s main arteries. When a magnetic field is applied over the radial artery, the magnetism is rapidly absorbed and distributed around the whole body. Blood flow is improved around the whole body and the heart, the whole circulatory system receives increased oxygen which in turn increases oxygenation of the organs and tissues, as a result of the improved oxygenation the heart does not have to pump so many times a minute to ensure enough oxygen is supplied to the body and this reduces the workload which will automatically reduce blood pressure. Although these 2 magnetic treatments for high blood pressure are extremely effective and will give results very quickly, it is important to remember that high blood pressure medication should not be stopped suddenly. If you use magnets to treat your high blood pressure ensure that your blood pressure is checked regularly by the General Medical Practitioner or practice nurse. When your blood pressure has reduced your doctor will reduce your medication accordingly.
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I have more cholesterol and fatty bod. Then I like slim body. How can I get a slim body.

BHMS
Homeopath, Thane
I have more cholesterol and fatty bod. Then I like slim body. How can I get a slim body.
Hi, Do exercises regularly to have a effective weight loss Take Tab Phytolacca berry(Dr Wilmar Shawbe.German) 2tabs to be chewed twice a day for 1mth Eat Oats daily as it contains high fiber and helps in reducing fats effectively. Avoid bakery products and too much of fermented food,junk food Revert back
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I am hypothyroid and presently using thyronorm 100 mcg. My tsh levels are fluctuating and having high cholesterol. I tried lifestyle modifications but still not able to control and using rosuvastatin 10 mg. Please suggest natural ways to loose cholesterol.

DM Cardiology
Cardiologist, Delhi
Dear in hypothyroid people, it is difficult to control the cholesterol levels by diet alone. They have to take the medicines. You can increase the does of rosuvastatin to 20 mg a day
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My grandma is 70 years old and she's having disc problem for last few years and cervical problem also. She's also a heart patient. Before 3 weeks she's felt down while standing from bed but she just complain for back pain and not any other problem. But from that day her condition is getting worse and we didn't know the reason. Although we have consult a doctor after thatXray had been done. Dr. said condition is same as before. Now she can't even walk for toilets. Dr. said we have to give injections of calcium and of nerve so that she can come back towards her normal condition. Dr. we just want to know the reason of weakness that she's not able to stand up by herself not even able to do anything by her.

PhD, Human Energy Fields, Diploma in PIP, EFI, Aura scanning for Health evaluation; Energy field assessment, Fellowship Cardiac Rehabilitation, Cardiac Rehabilitation, MD (Ayur - Mind Body Med), Mind Body Medicine
Non-Invasive Conservative Cardiac Care Specialist, Pune
My grandma is 70 years old and she's having disc problem for last few years and cervical problem also. She's also a h...
Dear lybrate-user, At age 70, the body recuperation declines, there is muscle mass and bone loss. Injections of calcium may help, but only if her digestion is able to take it and also, if she is consuming adequate fats, vitamins to ensure digestion of these injections. Change her diet to increase fresh vegetables and fruit. Avoid besan, brinjals, rajma etc from her diet that will cause further digestive strain. Give her mineral rich grains like ragi, jowari. Wheat (roti) is also very diffivult to digest. Give butter milk. Regards.
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My chest left side is paining sine last 3 weeks and I am not able to sleep properly please help me with it.

MBBS
General Physician, Cuttack
My chest left side is paining sine last 3 weeks and I am not able to sleep properly please help me with it.
1.For your age pain chest could be due to anxiety, stress, Physical and mental strain 2. Avoid stress and strain 3.Do regular exercise, Yoga, Meditation, deep breathing exercise like pranayama etc. It will calm your mind, control your emotion and relieve stress 4.Take paracetamol 500mg one tablet sos after food up to a maximum of three tablets daily, 5. Drink plenty of water and take rest .6.if you have recurrent attack of chest pain take ECG and consult cardiologist
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I am having pain in my shoulder and feeling some sort of depression and my heart beats more than the normal.

AUTLS, CCEDM, MD - Internal Medicine, MBBS
General Physician, Faridabad
I am having pain in my shoulder and feeling some sort of depression and my heart beats more than the normal.
get ur ecg done immediately to rule out heart as the cause for pain.. otherwise it may be due to stress only,...revert with reports
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I am a 32 year old man suffering from heart disease and insomnia. I usually suffer from heavy cardiac pain and need some homemade remedy tucure it.

Diploma in Obstetrics & Gynaecology, MBBS
General Physician, Delhi
I am a 32 year old man suffering from heart disease and insomnia. I usually suffer from heavy cardiac pain and need s...
Please clarify the nature of heart disease, investigations done to conclude that it is heart disease & medicines given. Home remedy for sleep is a warm glass of milk with a spoon of honey added to it taken an hour before sleep, music therapy, avoiding violent tv debates /serials and to read soothing books.
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I am having a pain in my chest and left shoulder for quite some time now, ie from about two years. Is it a problem to worry? I am a eggtarian and don't smoke or drink alcohol but I am obese by hereditary. Please advice.

MD - Medicine
General Physician, Gwalior
I am having a pain in my chest and left shoulder for quite some time now, ie from about two years.
Is it a problem to...
Yes this is a problem of worry, the patient should be advised ecg and lipid profile. If their are ischaemic changes in ecg then patient should be treated with anti anginal drugs and aspirin. If lipid profile is higher then statins should be advised patient should be plan for tmt.
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Sir I am 25 year old, when I am playing cricket I fell down on the ground because my leg is slipped. From that time I have some pain at the place of ribs pls give any suggestion.

MD - Medicine, MBBS
Cardiologist, Panchkula
Could be due to injury or muscle stretch during the fall. Get an xray chest done to rule out any fracture. Otherwise a simple pain killer and a local pain killer ointment will help.
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I am 22 years old and I am also a smoker I smoke from last 3 years and but from last 1 and a half year I feel that my heart is beating so fast sometimes my body gets shake and I feel a type of current in the whole body with teeth also what I will do Sir? please plz please answer.

MBBS
General Physician, Ahmednagar
I am 22 years old and I am also a smoker I smoke from last 3 years and but from last 1 and a half year I feel that my...
Smoking kills is a right kind of advertising. Smoking (nicotine) is a stimulant which stimulates your heart to pump faster and forcefuly. Nicotine stimulates brain also. All you have to do is to stop smoking at once.
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I am having chest pain since 3 month suddenly happened doc said its cuf that is why its happened any suggestion.

MBBS
General Physician, Cuttack
I am having chest pain since 3 month suddenly happened doc said its cuf that is why its happened any suggestion.
) chest pain causes 1. Heart disease 2. Stress, anxiety 3. Lack of exercise 4. Sedentary life style 5. Obesity (over weight) 6. Smoking, tobacco and alcohol consumption 7. Excess oily, fatty, cholesterol rich diet, junk food 8. Hyperacidity, musculr pain 9. Heredity and genetic factor prevention follow the advice given below 1. Avoid stress and strain 2. Do regular exercise, yoga, meditation, deep breathing exercise like pranayama etc. It will calm your mind, control your emotion and relieve stress 3 avoid alcohol, smoking and tobacco consumption. 4. Take bland diet, avoid spicy, oily, fatty and junk food 5. Take paracetamol 500mg one tablet sos after food up to a maximum of three tablets daily, at the time of chest pain 6. Drink plenty of water and take rest. 7. If you have recurrent attack of chest pain take ecg and consult cardiologist 8. Consult me for further advice.
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I have high blood pressure, take the medicine tazloc80 one tablet at breakfast and Nebistar 2.5 at night .I have a family history of stroke ,my mother had it and both my grandfather suffered it. What measures should I take? I am 45 years old.

MBBS, MD - Medicine, DM - Cardiology, Fellowship in Interventional Cardiology, Interventional Cardiology and Cardiac Electrophysiology
Cardiologist, Delhi
I have high blood pressure, take the medicine tazloc80 one tablet at breakfast and Nebistar 2.5 at night .I have a fa...
Keep your blood pressure under control, check your fasting lipid profile and follow healthy lifestyle.
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I have cholesterol. LDL is 62, HDL 33, triglycerides 263. Kindly suggest diet for reducing triglycerides.

MBBS, MD - Internal Medicine
Internal Medicine Specialist, Faridabad
I have cholesterol. LDL is 62, HDL 33, triglycerides 263. Kindly suggest diet for reducing triglycerides.
according to your reports you should take tab. ecosprin gold-10 at night after meal. Avoid cholesterol diet/fatty meal/oily/spicy meal. avoid non-veg., alcohol, take dalia, low cholesterol diet, jucie, green veg., fiber meals, plenty of water, take 1 glass of water at bed time it protects from heart failure at night during sleep.
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I am 40,diabetic since 15 years ,now have chronic headache & uncontrolled heart beat.

MBBS & Post Graduate course in Diabetology, Fellow of Academy of General Education (FAGE), CCEBDM
Endocrinologist, Bangalore
For headache use Ibugesic-plus, get ur kidney test done, for heart problem please see a cardiologist
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Hi I am affected by death illness I fear in some time the heart attack will come to me like that on that time I can't able to conce. on my studies and also in my work So how do I forget it please help me.

MBBS, MD - Psychiatry, MBA (Healthcare)
Psychiatrist, Davanagere
Hi I am affected by death illness I fear in some time the heart attack will come to me like that on that time I can't...
Hi there How to Stop Worrying Self-Help Strategies for Relief from Anxieties, Worries, and Fears Self-Help for Anxiety Relief Worrying can be helpful when it spurs you to take action and solve a problem. But if you’re preoccupied with “what ifs” and worst-case scenarios, worry becomes a problem. Unrelenting doubts and fears can be paralyzing. They can sap your emotional energy, send your anxiety levels soaring, and interfere with your daily life. But chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more positive perspective. Why is it so hard to stop worrying? No one likes the way constant worrying makes you feel, so why is it so difficult to stop? The answer lies in the beliefs—both negative and positive—you have about worrying. On the negative side, you may believe that your constant worrying is going to spiral completely out of control, drive you crazy, or damage your health. On the positive side, you may believe that your worrying helps you avoid bad things, prepare for the worst, or come up with solutions. You may even believe that worrying shows you’re a caring and conscientious person. Negative beliefs, or worrying about worrying, add to your anxiety and keep it going (much in the same way worrying about getting to sleep often keeps you awake). But positive beliefs about worrying can be even more damaging. It’s tough to break the worry habit if you believe that your worrying protects you. In order to stop worry and anxiety for good, you must give up your belief that worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind. Worry and anxiety self-help tip #1: Create a worry period It’s tough to be productive in your daily life when anxiety and worry are dominating your thoughts. But what can you do? Telling yourself to stop worrying doesn’t work—at least not for long. You can distract yourself for a moment, but you can’t banish anxious thoughts for good. In fact, trying to do so often makes them stronger and more persistent. You can test this out for yourself. Close your eyes and picture a pink elephant. Once you can see itin your mind, stop thinking about it. Whatever you do, for the next 60 seconds, don’t think about pink elephants! How did you do? Did thoughts of pink elephants keep popping in your brain? Why trying to stop anxious thoughts doesn’t work “Thought stopping” backfires because it forces you to pay extra attention to the very thought you want to avoid. You always have to be watching for it, and this very emphasis makes it seem even more important. But that doesn’t mean there’s nothing you can do to control worry. You just need a different approach. This is where the strategy of postponing worrying comes in. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off dwelling on it until later. Learn to postpone worrying Create a “worry period.” Choose a set time and place for worrying. It should be the same every day (e.g. In the living room from 5: 00 to 5: 20 p.m.) and early enough that it won’t make you anxious right before bedtime. During your worry period, you’re allowed to worry about whatever’s on your mind. The rest of the day, however, is a worry-free zone. Postpone your worry. If an anxious thought or worry comes into your head during the day, make a brief note of it and then continue about your day. Remind yourself that you’ll have time to think about it later, so there’s no need to worry about it right now. Go over your “worry list” during the worry period. If the thoughts you wrote down are still bothering you, allow yourself to worry about them, but only for the amount of time you’ve specified for your worry period. If they don’t seem important any more, cut your worry period short and enjoy the rest of your day. Postponing worrying is effective because it breaks the habit of dwelling on worries when you’ve got other things to do, yet there’s no struggle to suppress the thought or judge it. You simply save it for later. And as you develop the ability to postpone your anxious thoughts, you’ll start to realize that you have more control than you think. Worry and anxiety self-help tip #2: Ask yourself if the problem is solvable Research shows that while you’re worrying, you temporarily feel less anxious. Running over the problem in your head distracts you from your emotions and makes you feel like you’re getting something accomplished. But worrying and problem solving are two very different things. Problem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, you’re no more prepared to deal with them should they actually happen. Distinguish between solvable and unsolvable worries If a worry pops into your head, start by asking yourself whether the problem is something you can actually solve. The following questions can help: Is the problem something you’re currently facing, rather than an imaginary what-if? If the problem is an imaginary what-if, how likely is it to happen? Is your concern realistic? Can you do something about the problem or prepare for it, or is it out of your control? Productive, solvable worries are those you can take action on right away. For example, if you’re worried about your bills, you could call your creditors to see about flexible payment options. Unproductive, unsolvable worries are those for which there is no corresponding action. “What if I get cancer someday?” or “What if my kid gets into an accident?” If the worry is solvable, start brainstorming. Make a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control. After you’ve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, you’ll feel much less worried. Dealing with unsolvable worries But what if the worry isn’t something you can solve? If you’re a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. In such cases, it’s important to tune into your emotions. As previously mentioned, worrying helps you avoid unpleasant emotions. Worrying keeps you in your head, thinking about how to solve problems rather than allowing yourself to feel the underlying emotions. But you can’t worry your emotions away. While you’re worrying, your feelings are temporarily suppressed, but as soon as you stop, they bounce back. And then, you start worrying about your feelings: “What’s wrong with me? I shouldn’t feel this way!” The only way out of this vicious cycle is by learning to embrace your feelings. This may seem scary at first because of negative beliefs you have about emotions. For example, you may believe that you should always be rational and in control, that your feelings should always make sense, or that you shouldn’t feel certain emotions, such as fear or anger. The truth is that emotions—like life—are messy. They don’t always make sense and they’re not always pleasant. But as long as you can accept your feelings as part of being human, you’ll be able to experience them without becoming overwhelmed and learn how to use them to your advantage. The following tips will help you find a better balance between your intellect and your emotions. Worry and anxiety self-help tip #3: Challenge anxious thoughts If you suffer from chronic anxiety and worries, chances are you look at the world in ways that make it seem more dangerous than it really is. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every negative thought as if it were fact. You may also discredit your own ability to handle life’s problems, assuming you’ll fall apart at the first sign of trouble. These irrational, pessimistic attitudes are known as cognitive distortions. Although cognitive distortions aren’t based on reality, they’re not easy to give up. Often, they’re part of a lifelong pattern of thinking that’s become so automatic you’re not even completely aware of it. In order to break these bad thinking habits and stop the worry and anxiety they bring, you must retrain your brain. Start by identifying the frightening thought, being as detailed as possible about what scares or worries you. Then, instead of viewing your thoughts as facts, treat them as hypotheses you’re testing out. As you examine and challenge your worries and fears, you’ll develop a more balanced perspective. Stop worrying by questioning the anxious thought What’s the evidence that the thought is true? That it’s not true? Is there a more positive, realistic way of looking at the situation? What’s the probability that what I’m scared of will actually happen? If the probability is low, what are some more likely outcomes? Is the thought helpful? How will worrying about it help me and how will it hurt me? What would I say to a friend who had this worry? Cognitive Distortions that Add to Anxiety, Worry, and Stress All-or-nothing thinking – Looking at things in black-or-white categories, with no middle ground. “If I fall short of perfection, I’m a total failure.” Overgeneralization – Generalizing from a single negative experience, expecting it to hold true forever. “I didn’t get hired for the job. I’ll never get any job.” The mental filter – Focusing on the negatives while filtering out all the positives. Noticing the one thing that went wrong, rather than all the things that went right. Diminishing the positive – Coming up with reasons why positive events don’t count. “I did well on the presentation, but that was just dumb luck.” Jumping to conclusions – Making negative interpretations without actual evidence. You act like a mind reader, “I can tell she secretly hates me.” Or a fortune teller, “I just know something terrible is going to happen.” Catastrophizing – Expecting the worst-case scenario to happen. “The pilot said we’re in for some turbulence. The plane’s going to crash!” Emotional reasoning – Believing that the way you feel reflects reality. “I feel frightened right now. That must mean I’m in real physical danger.” 'Shoulds’ and ‘should-nots’ – Holding yourself to a strict list of what you should and shouldn’t do and beating yourself up if you break any of the rules Labeling – Labeling yourself based on mistakes and perceived shortcomings. “I’m a failure; an idiot; a loser.” Personalization – Assuming responsibility for things that are outside your control. “It’s my fault my son got in an accident. I should have warned him to drive carefully in the rain.” Worry and anxiety self-help tip #4: Accept uncertainty The inability to tolerate uncertainty plays a huge role in anxiety and worry. Chronic worriers can’t stand doubt or unpredictability. They need to know with 100 percent certainty what’s going to happen. Worrying is seen as a way to predict what the future has in store—a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work. Thinking about all the things that could go wrong doesn’t make life any more predictable. You may feel safer when you’re worrying, but it’s just an illusion. Focusing on worst-case scenarios won’t keep bad things from happening. It will only keep you from enjoying the good things you have in the present. So if you want to stop worrying, start by tackling your need for certainty and immediate answers. Challenging intolerance of uncertainty: The key to anxiety relief Ask yourself the following questions and write down your responses. See if you can come to an understanding of the disadvantages and problems of being intolerant of uncertainty. Is it possible to be certain about everything in life? What are the advantages of requiring certainty, versus the disadvantages? Or, how is needing certainty in life helpful and unhelpful? Do you tend to predict bad things will happen just because they are uncertain? Is this a reasonable thing to do? What is the likelihood of positive or neutral outcomes? Is it possible to live with the small chance that something negative may happen, given its likelihood is very low? Adapted from: Accepting Uncertainty, Centre for Clinical Interventions Worry and anxiety self-help tip # 5: Be aware of how others affect you How you feel is affected by the company you keep, whether you’re aware of it or not. Studies show that emotions are contagious. We quickly “catch” moods from other people—even from strangers who never speak a word (e.g. The terrified woman sitting by you on the plane; the fuming man in the checkout line). The people you spend a lot of time with have an even greater impact on your mental state. Keep a worry diary. You may not be aware of how people or situations are affecting you. Maybe this is the way it’s always been in your family, or you’ve been dealing with the stress so long that it feels normal. Try keeping a worry diary for a week or so. Every time you start to worry, jot down the thought and what triggered it. Over time, you’ll start to see patterns. Spend less time with people who make you anxious. Is there someone in your life who drags you down or always seems to leave you feeling stressed? Think about cutting back on the time you spend with that person or establish healthier relationship boundaries. For example, you might set certain topics off-limits, if you know that talking about them with that person makes you anxious. Choose your confidantes carefully. Know who to talk to about situations that make you anxious. Some people will help you gain perspective, while others will feed into your worries, doubts, and fears. Worry and anxiety self-help tip #6: Practice mindfulness Man meditating Worrying is usually focused on the future—on what might happen and what you’ll do about it. The centuries-old practice of mindfulness can help you break free of your worries by bringing your attention back to the present. In contrast to the previous techniques of challenging your anxious thoughts or postponing them to a worry period, this strategy is based on observing and then letting them go. Together, they can help you identify where your thinking is causing problems, while helping you get in touch with your emotions. Acknowledge and observe your anxious thoughts and feelings. Don’t try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsider’s perspective, without reacting or judging. Let your worries go. Notice that when you don’t try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. It’s only when you engage your worries that you get stuck. Stay focused on the present. Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment. Using mindfulness meditation to stay focused on the present is a simple concept, but it takes practice to reap the benefits. At first, you’ll probably find that your mind keeps wandering back to your worries. Try not to get frustrated. Each time you draw your focus back to the present, you’re reinforcing a new mental habit that will help you break free of the negative worry cycle. I hope this helps. Take care
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