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Ms. Rachna Mishra  - Psychologist, Delhi

Ms. Rachna Mishra

90 (220 ratings)
M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy

Psychologist, Delhi

6 Years Experience  ·  600 - 800 at clinic  ·  ₹300 online
Ms. Rachna Mishra 90% (220 ratings) M.A.(H)Psychology, PG Diploma in Child Guidance and Famil... Psychologist, Delhi
6 Years Experience  ·  600 - 800 at clinic  ·  ₹300 online
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I'm dedicated to providing optimal health care in a relaxed environment where I treat every patients as if they were my own family....more
I'm dedicated to providing optimal health care in a relaxed environment where I treat every patients as if they were my own family.
More about Ms. Rachna Mishra
She has helped numerous patients in her 4 years of experience as a Psychologist. She is a qualified M.Sc - Applied Psychology, MS - Counselling and Psychotherapy. Don?t wait in a queue, book an instant appointment online with Ms. Rachna Mishra on .com.

.com has a number of highly qualified Psychologists in India. You will find Psychologists with more than 43 years of experience on .com. You can find Psychologists online in Group-6 sector-11, rohini 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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Education
M.A.(H)Psychology - Delhi University - 2012
PG Diploma in Child Guidance and Family Therapy - IGNOU - 2016
Languages spoken
English
Hindi
Professional Memberships
Indian Association for Clinical Psychologists
indian association for counselling psychologist

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Near Mohan CooperativeDelhi Get Directions
  4.5  (220 ratings)
600 at clinic
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  4.5  (220 ratings)
800 at clinic
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"Inspiring" 18 reviews "Very helpful" 49 reviews "Helped me impr..." 3 reviews "knowledgeable" 26 reviews "Caring" 14 reviews "Well-reasoned" 9 reviews "Sensible" 7 reviews "Professional" 5 reviews "Nurturing" 2 reviews "Saved my life" 4 reviews "Practical" 6 reviews "Thorough" 4 reviews "Prompt" 2 reviews

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I am very much disturbed nowadays. I don't feel like doing anything .just lying in my bed all day long. Although I am ambitious and worried about wasting my precious time like this sleeping all day I feel helpless and I can't do anything. I want to gear up and feel happy and achieve things in ny life that I once did and wished. I do not even like to do things that once I did with great zeal and enthusiasm. Please help me get over this .over my depression.

M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy
Psychologist, Delhi
I am very much disturbed nowadays. I don't feel like doing anything .just lying in my bed all day long. Although I am...
Hello lybrate-user. Here are 15 steps I recommend you to do (worked for me): 1.Do sports (at home, if you feel more comfortable) but 3x Min/week. 2.Desensitize yourself (little by little) by exposing you to some situation that make you uncomfortable/anxious. 3.Start going out of your comfort zone at home: take cold showers. Do it. 4.Eat more greens, oilseeds, fresh fruits and food rich in magnesium such as: raw spinach, fish, beans, lentils, avocados, brown rice, bananas, figs and chocolate. 5.Do a cure of prebiotic and probiotic. Brain and gut are linked. 6.If you have a pet, cuddle with it more often and take care of it. It will make you shift your focus to something else. 7.Try to catch the sun everyday for 10 mins. 8.Check your levels of vit D and B12 (adjust with supplements if needed). 9.Learn how to breathe and cardiac coherence. 10. Yoga, you can find plenty of stuff online. 11. Mindfulness meditation, it’s not hard, stick to it. 12. If you feel anxiety, let it come, don’t fight against it. Take deep breath (inhale for 6 seconds, hold for 2, exhale for 6. Do it again). Instead of reacting with resistance and fear to the sensations, you are going to respond with curiosity and excitement. 13. Sleep enough (7 to 9 hours/night). The earlier you wake up, the better. 14. Quit smoking and avoid drinking alcohol. 15. Smile. Smiling, even for nothing, tricks the mind and releases happy hormones. I want to share with you some of my strategies I developed and wrote about to overcome depression without medication. Art. Creating art I found to be very therapeutic. I would create paintings in my early stage of therapy to release my emotions and express what I was thinking. At the end of the process I had produced a piece of work that now sits on my parents mantel piece and helps me remember the time when I overcame great difficulties. Get rest. Sleeping, particularly in the early stages of depression is necessary for your mind to heal. When I first fell ill I was sleeping a lot, for around about 3 weeks. Sleeping has been scientifically proven to have great benefit and also to help you recover from your ordeal. I wrote a blog about this a while ago to try and help give more clarity on this. The importance of sleeping when healing from depression Keep a journey journal. Every day, when you are awake, try to write how you are feeling, no matter how bad it may seem. Writing it down helps to get it out of your head and also identify when things are not as bad as you previously thought. Some days will be better than others and as you progress through your journey, eventually, you will see a real difference until you no longer need to write any more in your journal. I still keep my journals I wrote in and when I look back at them, I see just how far I have come to where I am today. 5 reasons why you should consider keeping a 'Journey Journal' Set goals, wild crazy goals as well as achievable ‘realist’ ones. All people are goal orientated, fact. No matter what it is, it can be meeting a perfect partner, having large groups of friends, being a great artist, running your own business, setting a meal plan or simply forcing yourself to get out of bed in the morning at a certain time. These are all goals! I encourage you to get a piece of paper (or in the back of your journal) and write out 10 different goals you’d like to achieve. If you are struggling to get up in the morning before 9 am say, maybe one of your goals can be to try to get up for 8: 30 am. Possibly another goal might be to get a shower every day if you have stopped doing that. These small goals can work you towards bigger ones. It is important to dream big too so set your biggest dream goal in action too! So imagine your wildest dream, do you want to be a millionaire? Then set it as a goal. It is achievable but the goal is the first step on the journey towards it. I have also wrote a blog about goal setting here:- The importance of goal setting for depression Exercise. As hard as it may seem, do push yourself to exercise. This should be one of your top goals. Exercising releases natural endorphins and the good news is, you don’t have to go the gym either! You can simply go the park for a long walk (the double effect of being in nature will be of great benefit to you ), or you can use a computer such as the wii fit or xbox 360 with kine ct to train yourself at home. Actually I used a combination of the win fit and walking the family dog on long walks to help stimulate serotonin release in my brain naturally and it did help, plus I was starting to see a difference in my weight and body shape which gave me some more confidence and hope. 9 Reasons why regular exercise is good for depression. Watch motivational videos and films. When I was going through difficulties and I found it hard to motivate myself I would watch motivational videos. There was one in particular that was quite powerful to me about gladiator and how you achieve a good life and one you can be proud of when you look back. In fact, with your question this may well be of benefit for you to watch as well:- Gladiator mindset and inspiration to overcome pain and adversity. Laugh even when you don’t want to. Watch your favorite comedians, things that you know are funny to you. Even force yourself to smile for at least 30 seconds, when you smile you can’t feel sad and it naturally lifts you! Try it now, go on! See how you feel after smiling that long!:) Meditate. I can’t state enough how important meditation is for a peaceful mind. I use guided meditations in an app. Simply look for one in your chosen app store, there are plenty of free versions. It is really good and with regular practice you will find some peace of mind. Assess Relationships. Are all your relationships healthy? Not just love relationships but also friendships? It is sometimes important to detach from people who are causing you distress as sometimes letting go is not only beneficial for you but also to the person you are letting go off. My ex fiancee and I split up and we both lived happier lives afterwards, it also freed me up to pursue my career goals and it did help me to heal from depression, it possible some of your relationships may need careful examination. Seek A Therapy. Lastly but not least, you really need to try different therapies alongside exercising, goal setting, sleeping well and finding motivation. I am not ashamed to say that I have tried over six different therapies before I found the one that worked well for me. In fact it was this reason why I set up a new website that explores every type of therapy available that are known to help with depression called. It is a directory of over 800 specialists that is still growing and you can find hypnotherapists, counsellors, psychotherapists, aromatherapists, mindful experts, reiki, massage, and so much more! For me personally I found hypnotherapy to be of great help but maybe speak to your GP before you access a specialist to see if that therapy would be suitable for you. Seek a therapy - helping you find a local therapist easily Thank You.
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I am suffering from depression and anxiety I have been taking my medicines for last 4 months and there is only slight improvement.

M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy
Psychologist, Delhi
I am suffering from depression and anxiety I have been taking my medicines for last 4 months and there is only slight...
Hello Lybrate User. Depression is a term very often misused to describe unhappiness. Being depressed can be a very deep feeling of pain with no reason, where one feels imprisoned in a dark room. In order to learn how to overcome depression, one has to stop trying to find the cause for it. We get unhappy for various reasons in our daily life. It could be anything from small and simple to large and complex. It all depends on our own strength and weakness. Usually multiple reasons of unhappiness over a prolonged time leads to a Depression. In my opinion these are the simple ways to engage yourself at some positive work you love to do. 1. Set Goals Something special happens the moment the paper meets the pen and we write down our goals. Our brain chemistry changes, neurons fire, hormones are deployed, and we start thinking about how we can achieve those goals. 2. Sleep Getting the right amount of sleep is healthy for our body and mind. Some argue that sleep deprivation treats depression, but I don’t buy it. I think it’s a cheap distraction that catches up to you within days. Get enough rest. 3.Exercise If you’re physically capable, try one hour of cardio (or as much as you can). If you’re tee-shirt is soaking wet, you’re standing in a puddle of your own sweat, and you can feel the endorphins pumping through your body, you did it right. Shower up and try not being happy, I dare you. Exercise as an antidepressant The following exercise tips offer a powerful prescription for boosting mood: Exercise now… and again. A 10-minute walk can improve your mood for two hours. The key to sustaining mood benefits is to exercise regularly. Choose activities that are moderately intense. Aerobic exercise undoubtedly has mental health benefits, but you don't need to sweat strenuously to see results. Find exercises that are continuous and rhythmic (rather than intermittent. Walking, swimming, dancing, yoga, and cycling or stationery biking are good choices. Add a mind-body element. Activities such as yoga and tai chi rest your mind and increase your energy. You can also add a meditative element to walking or swimming by repeating a mantra (a word or phrase) as you move. Start slowly, and don't overdo it. More isn't better. Athletes who over train find their moods drop rather than lift. 4.Forgiveness Many times we’re making ourselves sad for no good reason at all. People have been known to keep grudges for lifetimes (most religions and nationalities keep them for generations). When you forgive, you remove this weight off your shoulders and put yourself in a position to be happier. 5.Gratitude Many times when we complain we can cause ourselves to be sad. Complaining is just a factor of not taking into account what we’re grateful for. Sit down and make a list of 100 things you’re grateful for right now (and I dare you not to feel better). 6.Sunlight Certain people have a disorder, in which, due to a lack of sunlight, they experience seasonal sadness. I’m somewhat affected by this in the winter when the days are shorter. That’s why it pays to grab your iPod (or your friend) and go for 30 minute walks each day and embrace the sunlight. 7.Hydration This has always been my downfall; I don’t drink enough and chances are you don’t either. Some days I drink only 1 cup of water, and I feel horrible. When I remember, and drink 2-3 liters, I’m happy as a kitten on cat-nip, and productive as a bat out of hell. 8.Friendships Your life force, support system, and everything that matters. It’s not hard to make friends if you put the time in. Everyone wants to be heard, appreciated, and loved. Start off by listening, appreciating and loving, and it will come back your way. And remember, it’s never too late to build new friendships and improve your support network. Turn to friends and family members who make you feel loved and cared for. Spend time talking and listening face-to-face with trusted people and share what you’re going through. The people you talk to don’t have to be able to fix you; they just need to be good listeners. Ask for the help and support you need. You may have retreated from your most treasured relationships, but emotional connection can get you through this tough time. Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed. Join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences. 10 tips for reaching out and building friendships Talk to one person about your feelings Help someone else by volunteering Have lunch or coffee with a friend Ask a loved one to check in with you regularly Accompany someone to the movies, a concert, or a small get-together Call or email an old friend Go for a walk with a workout buddy Schedule a weekly dinner date Meet new people by taking a class or joining a club Confide in a clergy member, teacher, or sports coach 9.Reading Take a temporary leave from reality and bury yourself in one of your favorite books. A lot of wise people have been through what you’re going through and they made it through to the other side to tell about it. 10. Challenge negative thinking Depression puts a negative spin on everything, including the way you see yourself, the situations you encounter, and your expectations for the future. But you can’t break out of this pessimistic mind frame by “just thinking positive.” Happy thoughts or wishful thinking won’t cut it. Rather, the trick is to replace negative thoughts with more balanced thoughts. Ways to challenge negative thinking: Think outside yourself. Ask yourself if you’d say what you’re thinking about yourself to someone else. If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions. Allow yourself to be less than perfect. Many depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up when they fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking Socialize with positive people. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty. Keep a "negative thought log. Whenever you experience a negative thought, jot down the thought and what triggered it in a notebook. Review your log when you’re in a good mood. Consider if the negativity was truly warranted. Ask yourself if there’s another way to view the situation. For example, let’s say your boyfriend was short with you and you automatically assumed that the relationship was in trouble. It's possible, though, he’s just having a bad day. These are some natural tips .try these if it didn't work then please consult any near by Psychiatrist and Psychologist Thank you.
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I am Suffering from anxiety from past week. Work load has got over me. Huge payment dues in the market and hence stress all over me. Suggest me some better medication and how do I get out of depression.

M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy
Psychologist, Delhi
I am Suffering from anxiety from past week. Work load has got over me. Huge payment dues in the market and hence stre...
Hello lybrate-user In my opinion these are the simple ways to engage yourself at some positive work you love to do. 1. Set Goals Something special happens the moment the paper meets the pen and we write down our goals. Our brain chemistry changes, neurons fire, hormones are deployed, and we start thinking about how we can achieve those goals. 2. Sleep Getting the right amount of sleep is healthy for our body and mind. Some argue that sleep deprivation treats depression, but I don’t buy it. I think it’s a cheap distraction that catches up to you within days. Get enough rest. 3.Exercise If you’re physically capable, try one hour of cardio (or as much as you can). If you’re tee-shirt is soaking wet, you’re standing in a puddle of your own sweat, and you can feel the endorphins pumping through your body, you did it right. Shower up and try not being happy, I dare you. Exercise as an antidepressant The following exercise tips offer a powerful prescription for boosting mood: Exercise now… and again. A 10-minute walk can improve your mood for two hours. The key to sustaining mood benefits is to exercise regularly. Choose activities that are moderately intense. Aerobic exercise undoubtedly has mental health benefits, but you don't need to sweat strenuously to see results. Find exercises that are continuous and rhythmic (rather than intermittent. Walking, swimming, dancing, yoga, and cycling or stationery biking are good choices. Add a mind-body element. Activities such as yoga and tai chi rest your mind and increase your energy. You can also add a meditative element to walking or swimming by repeating a mantra (a word or phrase) as you move. Start slowly, and don't overdo it. More isn't better. Athletes who over train find their moods drop rather than lift. 4.Forgiveness Many times we’re making ourselves sad for no good reason at all. People have been known to keep grudges for lifetimes (most religions and nationalities keep them for generations). When you forgive, you remove this weight off your shoulders and put yourself in a position to be happier. 5.Gratitude Many times when we complain we can cause ourselves to be sad. Complaining is just a factor of not taking into account what we’re grateful for. Sit down and make a list of 100 things you’re grateful for right now (and I dare you not to feel better). 6.Sunlight Certain people have a disorder, in which, due to a lack of sunlight, they experience seasonal sadness. I’m somewhat affected by this in the winter when the days are shorter. That’s why it pays to grab your iPod (or your friend) and go for 30 minute walks each day and embrace the sunlight. 7.Hydration This has always been my downfall; I don’t drink enough and chances are you don’t either. Some days I drink only 1 cup of water, and I feel horrible. When I remember, and drink 2-3 liters, I’m happy as a kitten on cat-nip, and productive as a bat out of hell. 8.Friendships Your life force, support system, and everything that matters. It’s not hard to make friends if you put the time in. Everyone wants to be heard, appreciated, and loved. Start off by listening, appreciating and loving, and it will come back your way. And remember, it’s never too late to build new friendships and improve your support network. Turn to friends and family members who make you feel loved and cared for. Spend time talking and listening face-to-face with trusted people and share what you’re going through. The people you talk to don’t have to be able to fix you; they just need to be good listeners. Ask for the help and support you need. You may have retreated from your most treasured relationships, but emotional connection can get you through this tough time. Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed. Join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences. 10 tips for reaching out and building friendships Talk to one person about your feelings Help someone else by volunteering Have lunch or coffee with a friend Ask a loved one to check in with you regularly Accompany someone to the movies, a concert, or a small get-together Call or email an old friend Go for a walk with a workout buddy Schedule a weekly dinner date Meet new people by taking a class or joining a club Confide in a clergy member, teacher, or sports coach 9.Reading Take a temporary leave from reality and bury yourself in one of your favorite books. A lot of wise people have been through what you’re going through and they made it through to the other side to tell about it. 10. Challenge negative thinking Depression puts a negative spin on everything, including the way you see yourself, the situations you encounter, and your expectations for the future. But you can’t break out of this pessimistic mind frame by “just thinking positive.” Happy thoughts or wishful thinking won’t cut it. Rather, the trick is to replace negative thoughts with more balanced thoughts. Ways to challenge negative thinking: Think outside yourself. Ask yourself if you’d say what you’re thinking about yourself to someone else. If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions. Allow yourself to be less than perfect. Many depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up when they fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking Socialize with positive people. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty. Keep a "negative thought log. Whenever you experience a negative thought, jot down the thought and what triggered it in a notebook. Review your log when you’re in a good mood. Consider if the negativity was truly warranted. Ask yourself if there’s another way to view the situation. For example, let’s say your boyfriend was short with you and you automatically assumed that the relationship was in trouble. It's possible, though, he’s just having a bad day. Thank YOu.
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I am 25 years old male. I have anxiety problems. I think too much and I feel depression easily. I am talking clonazepam and paroxetine. I care about people on my life. I just expect too much. I am obsessed with the feelings. If I do not get them back I feel depressed. I have love, family and friends in my life still I choose sadness over happiness.

M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy
Psychologist, Delhi
I am 25 years old male. I have anxiety problems. I think too much and I feel depression easily. I am talking clonazep...
Hello Mr. lybrate-user. Firstly, You must understand that depression is a mental illness, pretty much like any physical illness which is beyond your control and needs proper care and attention to be cured. Also, that it must be cured and shouldn't be thought of as something that will eventually fall in place by itself. If left untreated, it would worsen. Therefore, the most important thing is to Seek Professional Advice for depression and anxiety. You must see a psychologist, the way you would have seen a doctor if you had say, a stomach infection. Seeking professional advice is extremely crucial. Apart from that, listed below are a few ways in which you can help yourself: 2. Mindfulness: You must know about this wonderful technique that helps you pay attention to your thought patterns, and teaches you to recognize them without judging them as good or bad. You can easily learn about it on YouTube, or through various self-help/spiritual books. Practising it (or any form of meditation for that matter) regularly helps a great deal. 3. Read and Research: Awareness is the key. You must be aware about depression to be able to handle it. You must read about it, there are plenty of useful newsletters out there (Like psychology today) There are a lot of YouTube channels to help you cope with mental illnesses, Julia Cristina is one YouTuber I know. You can follow them regularly. 4. Learn: The most widely used techniques of treatment are cognitive behavioral therapy, or acceptance commitment therapy. If you learn about the basics of these (which again, can be done over the web or through books) it would help you a great deal, a you would be able to regulate your thoughts and emotions, at least to an extent. 5. Journaling: This is another powerful tool. Writing regularly helps a lot with depression. If you don't feel like maintaining a diary, there's an online mental health community called The Mighty where people come together and share how and what they feel. 6. Applications: Thanks to the smartphones, everything is handy. There are a lot of applications (a lot of which are free) and are beneficial for mental health like DepressionCBT Self-help Guide, Operation Reach Out, Mood Kit etc. Utilise them. 7. Exercise: You must exercise regularly, whatever you like, go for walks, spend time cycling, or any physical activity that you enjoy. (though it can be hard, but definitely worth it.) It changes the chemical reactions going inside the body, making you feel good almost instantly. Although all this is certainly not a substitute of professional therapy or medication, it does work wonders. Get well soon :) Do not wait for someone else to save you. You have all the power in the universe to alter your perspective on life, your mind, your heart, and your soul. With that being said, you can start taking actionable steps to improve your mood and trigger the release of certain chemicals and hormones that will help. Download headspace and start meditating for 10 minutes a day every morning. Go to a gym (preferably a group fitness style gym like CrossFit or Orange Theory or whatever uses a community atmosphere for encouragement and accountability). Eat a healthy diet of fresh food - I don’t care if you’re vegetarian or vegan or a carnivore - avoid processed garbage. Do a google search for volunteering options nearby and find a way to give your time to someone or some organization that needs it. Think of something you’ve always wanted to try and take a class in it (cooking, a sport, improv, writing, public speaking, etc) that is going to force you to be around other people and get outside your comfort zone. Spend time with friends. Don’t just text or call, be physically present around other human beings who love you. Write. It doesn’t matter how shitty of a writer you are, when you have dark thoughts just write them down. Start a note in your phone and record them. Plain and simple, but you have to get those thoughts out of your head so they’ll stop banging around up there. In addition to writing, find a way to express yourself creatively that you love - painting, drawing, singing, playing music - I don’t care, just find something and don’t make excuses.
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I have certain health problem, more than that I am suffering from anxiety which is making my health more worst how can I come out of anxiety how shall I keepmy mind calm, always my mind says my life is over its end stage why does I be thinking like that I also get panic.

M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy
Psychologist, Delhi
I have certain health problem, more than that I am suffering from anxiety which is making my health more worst how ca...
Hello lybrate-user Here I am suggesting you some natural tips go for it and side by side consult any Psychiatrist and Psychologist 1. Anxiety, in my experience, wasn’t a disease. It was a feeling that I had never been equipped to manage. That’s exactly what I tell people these days when asked about my anxiety. I never “cured” it, I’ve learned how to “manage” it. There wasn’t anything actually wrong with me, at least not in the “I have cancer and I’m slowly fading with each day that passes” kind of sense. I was just experiencing elevated levels of anxiety for the first time and I had no idea how to manage. For most of my life, I had been living in a reactive state. If something felt off, I went to the doctor and blasted it away with the best that modern medicine had to offer. It was time to get proactive. Looking at my lifestyle, I could see why I felt like an anxious, nervous wreck. The daily activities of my life had been filling up my anxiety bucket, and I had been doing nothing to drain it. That’s how I view managing my anxiety these days - like a bucket. If I go for a few days eating like shit and neglecting to exercise, I literally feel my bucket overflowing with anxiety. When I spend a few days practicing healthy behaviors, I return to a balanced state. My bucket becomes half full, so-to-speak. Right where it belongs. 2. Stop fighting the feeling. When you get angry or sad, what do you do? Do you try to fight the feeling with all your might, or do you recognize them for what they are - feelings - and allow them to slowly fade? The problem with anxiety is that it’s a feeling no one enjoys experiencing. The nervousness. The on-edge-ness. The worry. The fear. The impending doom. I don’t blame you for not wanting to feel like that. But that doesn’t mean you should fight it. It took me a painfully long time to learn this. Anxiety, isolated from other issues, isn’t anything to worry about. It’s actually a good thing we have it. It spikes our adrenaline when we need it most - running from bears, hunting for food, and other things of the sorts. In today’s world, we don’t have much of a need for those feelings. Outside of fighting and war, the majority of people could do without them. So when we experience them, we struggle. We fight back. We resist. It’s the resistance of anxiety that makes it stronger. It allows your anxiety to grow. It adds to your bucket. But if you let go, you allow yourself to be free. Feel the feeling of anxiety. Recognize it’s just a feeling. And move on. “Oh, I’m feeling anxious. I don’t like it, but it’s not going to hurt me.” This is what I practiced doing for several months, even after making all the lifestyle changes I talked about earlier. Eventually, I got to a point where a month had gone by and I hadn’t felt overly anxious. No more panic attacks. No more night terrors. No more feeling like crap. I remember saying to myself, “Hm, that’s weird. I can’t believe I haven’t felt like that in a while.” Then I continued on with my life. I rose from the pit of doom and conquered my fears. Today, I happily and healthily “manage” my anxiety, but I sure as hell haven’t “cured” it. Conquering anxiety is simpler than it seems. Yes, I really just said that, how do I know? Becuase it is a waiting game that works in direct correlation with results. The more action you take, the better results you get. What do you feel on anxiety? Faster heart beat Quicker Breaths Weak muscle Oversweating Stomach churning You feel Dizzy You feel like you are frozen on the spot Here are simple tricks to calm down and refocus yourself during the next time you have anxiety. READ ME: 5 Ways to Reduce Anxiety Right Here, Right Now – Science Lavender Oil. ORGANIC Lavender oil has been proven HIGHLY EFFECTIVE by leading researchers as a natural remedy for treating anxiety. The benefits of lavender oil" Reduce anxiety and stress: rub 2 drops onto the neck and wrists. Reduces cortisol levels Using aromatherapy, the scent of organic lavender essential oil helps transmit messages to the limbic system. This means your emotions get regulated. It overall helps alleviate anxiety by calming effects on the central nervous system. Other benefits of lavender oil: Heal burns, scars and cuts: apply 2 drops directly on affected area. Relieve headaches: apply 2 drops on temples and gently massage. Natural perfume: apply a few drops onto your wrist, neck or shirt collar. KNOW YOURSELF The main method to remove anxiety from your life is about knowing yourself. You must begin to learn more about this fear, start noticing what causes your anxiety to hit you. I would recommend a diary or a thought book. When it happens analyze how you feel. What increases your heart rate? What triggers it? Who does it happen in front of? You can carry a list of questions to ask yourself to help dissect the true reason. This is effective beside you find the foundation reason behind your anxiety. The Methods To Start Today: Relax: Start practicing relaxation techniques. Simple breathing exercises put you in the moment. Anxiety comes from overthinking the future, the things that haven't even happened yet. Relaxation through yoga and mediation allows you to live in the moment. Breathe deeply, clear your thoughts and live in the moment. Exercise: Get your mind off your overthinking, exercising require concentration, this allows you to forget about the fear and anxiety. Faith/spirituality This can be your little gateway to feeling connected to something bigger than yourself. It provides a way of coping with your everyday stress.
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Hi, After finishing job around 7 pm I feel lot of head ace, very strain, dizziness, anxiety, loss of appetite and I feel am becoming mad this remains for 3 to 4 hours. If sleep comes early it is ok. If sleep does not come I suffer anxiety and different and unnecessary thoughts are coming to mind and I can not control it. Please suggest me.

M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy
Psychologist, Delhi
Hi, After finishing job around 7 pm I feel lot of head ace, very strain, dizziness, anxiety, loss of appetite and I f...
Hello lybrate-user I will suggest you little natural tips go for it and side by side consult any Psychologist for this Conquering anxiety is simpler than it seems. Yes, I really just said that, how do I know? Becuase it is a waiting game that works in direct correlation with results. The more action you take, the better results you get. What do you feel on anxiety? Faster heart beat Quicker Breaths Weak muscle Oversweating Stomach churning You feel Dizzy You feel like you are frozen on the spot Here are simple tricks to calm down and refocus yourself during the next time you have anxiety. READ ME: 5 Ways to Reduce Anxiety Right Here, Right Now – Science Lavender Oil. ORGANIC Lavender oil has been proven HIGHLY EFFECTIVE by leading researchers as a natural remedy for treating anxiety. The benefits of lavender oil" Reduce anxiety and stress: rub 2 drops onto the neck and wrists. Reduces cortisol levels Using aromatherapy, the scent of organic lavender essential oil helps transmit messages to the limbic system. This means your emotions get regulated. It overall helps alleviate anxiety by calming effects on the central nervous system. Other benefits of lavender oil: Heal burns, scars and cuts: apply 2 drops directly on affected area. Relieve headaches: apply 2 drops on temples and gently massage. Natural perfume: apply a few drops onto your wrist, neck or shirt collar. KNOW YOURSELF The main method to remove anxiety from your life is about knowing yourself. You must begin to learn more about this fear, start noticing what causes your anxiety to hit you. I would recommend a diary or a thought book. When it happens analyze how you feel. What increases your heart rate? What triggers it? Who does it happen in front of? You can carry a list of questions to ask yourself to help dissect the true reason. This is effective beside you find the foundation reason behind your anxiety. The Methods To Start Today: Relax: Start practicing relaxation techniques. Simple breathing exercises put you in the moment. Anxiety comes from overthinking the future, the things that haven't even happened yet. Relaxation through yoga and mediation allows you to live in the moment. Breathe deeply, clear your thoughts and live in the moment. Exercise: Get your mind off your overthinking, exercising require concentration, this allows you to forget about the fear and anxiety. Faith/spirituality This can be your little gateway to feeling connected to something bigger than yourself. It provides a way of coping with your everyday stress.
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I am 18 years old. I am suffering from depression, anxiety, suicidal thoughts and insomnia. I am unable to get proper sleep. What do I do to get proper sleep? Please help me. Urgent!

M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy
Psychologist, Delhi
I am 18 years old.
I am suffering from depression, anxiety, suicidal thoughts and insomnia. I am unable to get proper...
Hello Lybrate User........ Exercise Nutrition Meditation Creative Projects Spirituality These might look like your typical answers but that’s simply because they work well. There are other things to consider too though like: Sleep Stress Management Hypnosis Therapy These are incredibly important to health and mental well being. So to run through all these things in quick order. Exercise I just started with walking when I quit my medications. I’d go for hour long walks and found it really helped me get out of my head and into my body. The motion alone was really freeing. If you’re comfortable and feel safe walking alone I highly recommend it, otherwise find a walking buddy or even put together a walking group. You can use resources like We are what we do | Meetup to create a group of like minded walkers. Recently I have incorporated tai chi and weight lifting into my exercise regiment as well. Both make me feel great. It’s important though in starting new habits to smart small. Choose something like tai chi, walking or yoga and just go and do it. Play to what works best for you, if you get socially anxious going for a walk might be better than going to a yoga class. If you’ve been attacked before then group activities might be better for you. Nutrition Cut down on foods that spike blood sugar like carbs and sugar as blood sugar spikes and crashes can cause stress in the body and anxiety. Increase proteins as amino acids are the precursors for important neurotransmitters like serotonin, dopamine and GAPA. Tryptophan, Tyrosine and L-Glutamine are especially important. Cut out inflammatory foods like sugar, night shades and processed foods. Inflammation has been shown to affect anxiety and depression. Eat plenty of probiotic rich foods like keifer, greek yogurt or fermented foods as probiotics allow your body to digest micronutrients essential for health neuraltransmitter production. Meditation This helped me a ton and has helped every one of my clients with depression, anxiety and stress. Most people think they can’t meditate because they’ve been told to make their minds go blank. That’s not what meditation is about. Meditation is about focusing the mind. It comes from a practice that realizes the mind is an organ of worry. It has evolved to figure out whats going wrong and try and fix it. The problem is that it’ll start to try and fix problems that aren’t there if we let it just run wild. Meditation is a way of focusing the mind so as to make room and space for simple awareness. It’s best to start off with small sessions, 1–5 minutes and go from there. Just focus on your breath and when your mind wanders laugh it off and bring your attention back to your breath. The goal isn’t an empty mind, the goal is to catch when your mind runs away, acknowledge that and bring your mind back to your breath. I’ve seen clients overcome life long anxiety riddled with daily anxiety attacks simply by working with breath, protein, and hypnosis. Creative Projects Part of my healing path really focused around writing. I got into fiction, poetry and free association writing. It helps me get my thoughts on paper and work through my emotions. Other people paint or draw or make pottery. There’s really no wrong answer. Creating things helps you focus on something else while you process your emotions and then gives you a finished product when you’re done. Finishing something is a great reward in and of itself. This doesn't mean you need to finish a book, just knowing you wrote a poem even if no one else reads it still gives you something that you've accomplished with your time. Spirituality I simply wouldn’t be telling you the truth if I left out spirituality from my healing experience. For me it became a quest all of its own. I explored a lot of traditions and picked up what worked for me. Along the way I discovered that there were a lot of aspects to my previous spiritual beliefs that helped cause my depression. By looking at my life through a variety of other lenses I was able to develop a way of looking at life that worked for me while feeling more connected to others and the world in general. Sleep It’s critical. Make sure you are getting it. If you need any help with that here are a few pointers: Eat foods high in Tryptophan, the precursor to Serotonin and Melatonin: Seeds, especially pumpkin Cheese Lamb, Beef, Goat, Pork Eat foods high in Melatonin: Nuts and seeds. Especially walnuts, peanuts and sunflower seeds. Tomatoes Olives Oats Eggs Fish Milk Unplug Get away from news and social media before bed. Therapy from professional Finally, therapy really does help. Having an outside perspective on things can really help you move through them more effectively and it is helpful to have someone you can tell anything without having to worry about relationship repercussions. I pushed therapy off for years. While I was able to get myself to a point where I was doing fine on my own managing my mental health I got tired of “just doing fine.” I’ve been in therapy for a year now and while the results are subtle they build up and really can help you a ton. Especially when paired with any of the above. Hope that helps! I know that depression and anxiety can be incredibly hard to deal with and work through. I’ve had those days, weeks and months where I couldn’t get out of bed and those times when the world felt like it was ending for no apparent reason. I can say though that there ways to manage and even overcome both depression and anxiety that don’t require medication. It’s worked for me and I’ve seen it work for others. The most important thing you’ll need though is patience with yourself as you figure out what works for you.
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Sir muje koi mediations btaye jisse m depression see bhar niklu. Sir muje raat m becheni si hoti h. Muje jldi neend nhi aati m kitni b kosis krlu sone ki muje bhut ajib se khyal aate h or soch soch k mere sir pe dard hone lgta h. Please sir muje koi mediations btaye jo asani se miljay.

M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy
Psychologist, Delhi
Sir muje koi mediations btaye jisse m depression see bhar niklu. Sir muje raat m becheni si hoti h. Muje jldi neend n...
Remember, its just a phase of life and it will pass on. Nothing is permanent in life, not even good times. Never let this time shake your attitude. Few things that I did, and can be done by others to avoid getting into depression are: Distance yourself from negative people. Your failure was your past. It does'nt defines you. You have a whole future ahead of you. Avoid indulging in bad habits like smoking and drinking. It will worsen your condition of depression and take you further into it. Start a hobby. It can be anything. For me it was Photography. I joined a group of photographers from my city and we used to go for photowalks every weekend. Choose anything from sports, arts,writing, teaching,cooking, singing etc. Keep yourself Busy. Yes, its hell lot of important to keep yourself busy all day. Even if you do not have any work, just volunteer someone to do their work and be occupied. Make good friends. Always be the first one to initiate a plan or hangout. Take lots of smiling pictures and share each others story. Talk Positive. Never use words like No, Never,Do not, But,If etc in your conversations. Always have the "Yes, I can" attitude. Read a lot of books whenever you get time. Read about people who never gave up at any point of time in their lives. Read about people who hit rock bottom and bounced back. Share these stories with your friends and cousins. Make short goals and achieve it. The goals should be within your reach. Congratulate yourself for your own success. Treat yourself with the food you like. Listen to inspiring songs and videos. Do not listen to sad songs and stuff. View motivational stuff on the net. Make a habit to wake up early and exercise. Join a gym if you can. Once you will see the changes you yourself will be inspired to do more. Everyone starts from Zero. No one reaches the top just like that. Make a list of your weaknesses and start making them your strength one by one. Always remember "Rome was not built in a day" This is all what I did to get out of depression by time.
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I am 16 year old male. I feel stressed, tired and unconcentrated while study. How can I get relief from this problem?

M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy
Psychologist, Delhi
I am 16 year old male. I feel stressed, tired and unconcentrated while study. How can I get relief from this problem?
Hello Lybrate user. You probably need to find out the root cause. Because the reason for the problem could be due to several factors like social, Psychological or physical. One thing for sure what I know is if there is deficiency of oxygen in your blood then you could feel tired all the time. So, test your blood and maintain a diet that will supply enough oxygen to your blood. Also, get enough rest as you feel stressed all the time, if you don’t get enough sleep then it is very common that you are feeling tired easily. And if your are going through any emotional issues then try to fix them it will get you out of stress. Try to meditate. It can calm your mind and body. It takes a lot of energy to be stressed. When I have a highly stressful day or event, I find the next day I get what I call an “emotional hangover.” I am tired, have lessened energy, and feel just generally under the weather. People under chronic stress (i.e. In cases of divorce or death, chronic physical or mental illness, regular family discord or abuse, poverty, neglect, addiction, homelessness, war) will find themselves in a continual state of fatigue and feeling unwell. :(Especially when you are stressed —but always — it is a good idea to listen to your body. Look for ways you can possibly minimize or eliminate the stressor (s) and/or at least its effects on you (i.e. Stress management tools, cognitive-behavioral changes, counseling, exercise, nutritional support) and try as best as circumstances will allow, to get enough good quality sleep, while eating well, staying hydrated, exercising, and engaging in relaxing/down time if at all possible. These changes are not always possible to do well or even at all during times of stress or trauma, but it is certainly what the body is needing.
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Sir I am drinking alcohol since last 3 days please suggest immediately want to go out. Any medicine pry any work out.

M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy
Psychologist, Delhi
You put your glass down and stop drinking. But really, your first question to yourself has to be whether you feel a deep seeded urge to drink, or whether you just feel like you ought to stop. Alcoholism is a disease, and not every weekend binge drinker out there has it. I recommend that you do a bit of research and ask yourself the necessary questions in order to determine which category you fall under. If you feel that you may be an alcoholic, you will want to sort out some support and accountability - whether that's AA, a private therapist or any other option, it's important that you first seek support. And then, I would speak to a medical professional in order to establish healthy practices. Strong body + Strong mind = great help in getting through a rough project. If, on the other hand, you determine that you are not an alcoholic and you are looking to cut back: then you need to be mindful. You're going to have to be aware of your surroundings, of the situations you engage in and the company that you keep. Because your life choices have probably influenced your levels of alcohol consumption. Once you pin point your boozey instigators, you'll be able to start mitigating those factors in favor of sober living. Either way, best of luck! It's not an easy thing, but if you want to do it [quit drinking), you will find a way to do so. This is the excerpt from my essay: Motivation and Action points. Start with the purpose After I quit my bad habits I have started to think differently about smoking, drinking, and addictions in general. People don’t smoke or drink because they are addicted. They do so because they don’t have a purpose in life. The first and foremost thing one who decided to quit drinking is to identify the purpose. Find your WHY! Why do you want to quit? What is the reason behind all reasons? “For the sake of what?” have you decided to quit? What will keep you going once the desire to indulge will be the strongest? Finding the answer to these questions is the most crucial step of all. Don’t keep your purpose in your head. Write it by hand on the paper. By writing your intentions on the paper you are manifesting your decisiveness and will. Post it on the wall so that it is always in front of you. Remember why you started. Educate yourself Motivation is temporary. It needs fuel to keep burning. Knowledge is the fuel. In order to keep going, you need to constantly saturate yourself with the information related to the adverse effects of alcohol consumption. Learn physiology and anatomy. You need to know what changes are taking place in your body every time you allow the poison to penetrate your body. Example. Alcohol dissolves lipid layer on the thrombocytes (red blood cells) causing them to stick to each other and create an assembly called thrombus. Thrombus has no trouble traveling in the larger vessels but when they reach small capillaries in the brain they stuck them causing the death of neurons. Dead neurons leave your body with urine. You are literally pissing your brain off every morning you have a hangover. I wouldn’t know this if I wouldn’t choose to study this. For me and for those who consider their brain and intellect valuable this is a good argument to quit. Reframe Educating yourself will help you to think critically about the problem and develop the ability to reframe your point of view on drinking. Example. Alcohol is a drug. It is not considered as one but essentially it is. People get addicted and come back for more but most importantly it is an instrument of mass control. Alcohol keeps people stupid, weak-willed and ill which is a perfect state for a corporation slave who can be easily influenced and who is not sick enough to stop working but is sick enough to pay for pills and hospitals sponsoring the system. Slaves are obedient and spineless and can be easily manipulated due to the weakened ability of critical thinking. The question I once I asked myself was: “How long am I going to be a slave?” Go slow If you have a long bad history of drinking alcohol you might not have enough willpower to break the habit at one time. Go slow. Make some rules first that will limit your alcohol consumption. Example. Tell yourself — I will not drink heavy alcohol, 40 degrees and higher, anymore, I will drink only beer, or I will drink only expensive wine. These rules will artificially limit the number of available options. Challenge yourself After some time you will get yourself ready to make a serious call — complete abstinence for a certain amount of days. Alcohol metabolites leave your body within 21 days. For many people, it means that technically they are never sober. For those who have made a decision to quit this means that the first challenge of staying sober should last for 30 days minimum. Every day of the challenge is a little coin to your willpower piggy bank. Every day of staying sober makes your will stronger. Practice Sublimation Keep yourself busy. Find activities that will keep you on the healthy path. For me, it was exercising and it might be the best way to go because it makes you physically and mentally stronger along with massive detoxification while you sweat, but it could be anything. The secret is to find an activity that keeps your mind engaged and busy. Envision the final result You will be there. There is no doubt in that. Visualize where you going and all the positive changes you will have in your lifestyle, health, and relationships. I can tell from my personal experience that the day will come when you will look back on your past self and it will seem like you are looking at a stranger. You will not recognize yourself. Drinking and the justification of it will make no sense at all. Monitor all of the positive changes Keep in mind and notice all of the positive changes that sober life gifts you: You decrease the risk of cirrhosis You decrease the risk of cardiovascular diseases Your cognition and your memory improve dramatically You sleep better Your hormone regulation and consequently emotional state level off You tap into the energy potential within you that was never known before You feel better and look better once you stop poisoning yourself Those are just some of the benefits from the list that you will continue in your new life without alcohol. Cut the toxic relationships When I was young I had a lot of “friends”. This is how I called people who shared the bottle with me. No, they were not necessarily bad people. But they were dragging me down due to so-called crab mentality. They never believed that I can quit drinking and were very creative in their ways of discouraging me. Some relationships they are like cancer, you can’t distance yourself from them, you just have to cut them out. Abstinence is like heavy chemo, you will lose all your hair and nerves on the way but if you are strong enough you will resurrect on the other end of the tunnel. Join the group of people with the same purpose. I learned the hard way that real friends are not those who drink with you. Real friends are those who elevate you, they create conditions in which you are forced to better yourself. Surround yourself with people who will reinforce your progress. I know that in the west there are clubs for anonymous alcoholics. The sense of community can be a very powerful tool that could help you to stay persistent on your way. For me, it was hard to find a group like that. So I became a founder of one. I started Mixteam — a street workout and calisthenics team in Almaty, the Republic of Kazakhstan. We shared a common purpose of getting stronger and this experience changed the course of my life forever. I became a workout junkie. Write a public declaration You can also write a declaration where you will manifest that you will quit drinking. If you fail to hold your word, you are obliged to pay a penalty, for example, to pay $10k to your friend who will monitor your progress and make sure you won’t bail out. A friend of mine wrote a declaration where his friends should have shot him in the leg from a gun if he hadn’t closed the manifested objective. Do you think he failed to reach his goal? Everything is a question of how big is your motivation. Final words If you have troubles with alcohol or you know someone who is struggling with it, please, share this essay. It could save someone who is lost like I was once. The journey is hard but it is rewarding. Trust me. Sober life is worth it.
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