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Ms. Rachna Mishra  - Psychologist, Delhi

Ms. Rachna Mishra

92 (227 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 92% (227 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
  4.6  (227 ratings)
600 at clinic
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  4.6  (227 ratings)
800 at clinic
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"Inspiring" 21 reviews "Very helpful" 53 reviews "Helped me impr..." 4 reviews "knowledgeable" 27 reviews "Caring" 14 reviews "Well-reasoned" 10 reviews "Sensible" 7 reviews "Professional" 5 reviews "Nurturing" 2 reviews "Saved my life" 4 reviews "Practical" 7 reviews "Thorough" 6 reviews "Prompt" 2 reviews

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I Am suffering from anxiety disorder intensely from 1 year its very hard to handle this thing. Currently I am taking pexep cr 25 twice a day? Just the main problem is my past whenever my past interferes with my present its just go very intensely. What should I need to do for that?

M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy
Psychologist, Delhi
I Am suffering from anxiety disorder intensely from 1 year its very hard to handle this thing. Currently I am taking ...
Hi lybrate-user. Anxiety is an emotion characterized by an unpleasant state of inner turmoil, often accompanied by nervous behavior. It’s a state of mind where you want to just run and keep on running. The ‘to’ and ‘from’ about the running remains unknown. It is difficult to cope with anxiety because of it’s physical non-existence. But there are a few things which I do, in order to cope with it. I clean. Yes, I clean up my desk, my almirah, my bedroom and sometimes the entire house depending upon the level of anxiety. I drink water. I don’t know how it helps but it slightly lowers my anxiety levels, somehow. I curse. A lot. Oh, what a relief! Feeling better already. I talk to my mother. It was unsusual for her to know that I get anxiety attacks. She cannot be blamed because she comes from a generation where she was told that all of this is normal. But now she understands and helps me when I get anxiety attacks. When I am at home, I just lie next to her and she strokes my head and it works like magic. Literally, magic. She even talked me into seeing a therapist or anything that would help me and I could not love her more. I ask myself the magic question “So what? (Toh kya?). It works whenever I stress about trivial things. It leads me to the next magic question “What’s the worst that could happen?” And most of the times the answers leave me in a more relaxed state, ironically; because 99.9% of the time the things you worry about won’t even happen. And finally, one of my secret therapy. I dance to cheap bollywood/bhojpuri/punjabi/haryanvi songs. Never underestimate the power of these songs. I lock my doors and just go on like a maniac.*Teri ankhya ka yo kajal*(This kohl of your eyes. Wait, did someone say anxiety? P.S. Anxiety should be taken seriously and should be dealt with care. And, never ever say ‘Don’t be anxious’ to a person who is anxious *Oh, right! ‘Don’t be anxious’ why didn't I think of that? Every person has anxious moments, but when fear is gained, this leads to an unhealthy situation. Therefore, here are ten tips to reduce your fear, so you're less afraid to say yes to life. Sleep enough An equipped mind is more stable and can carry more than a tired mind. Your brains and hormones are more balanced with a portion of good night's sleep. Do you have trouble sleeping? Then do relaxation exercises and take a bit of the mineral magnesium, and you will soon sleep. Eat healthy A healthy body that is well fed will calm the brain and reduce fears. Choose for little sugar, alcohol and chocolate. Focus more on healthy fats and proteins, as they stabilize the hormonal system. Foods rich in Tryptophan soothe the nervous system, so eat plenty of cheese, nuts, poultry, salmon, egg, bananas and potatoes. Good multivitamin supplements can add shortages and special soothing supplements like melatonin, SAM-e, 5HTP, camomile, Ginkgo Biloba, Hop, Ginseng and St. John's wort can help keep the fears in check. Learn to breathe well By breathing peacefully, you tell the body and the heart that the situation is good and under control. Quiet breathing gives your body enough oxygen, which reduces panic attacks. Try to breathe deeply from the stomach so that the lungs are fully filled with oxygen. Let you lead by curiosity One of the strongest antidote to fear is curiosity. When you are curious, interest is gaining attention. Your attention can only be in one place at the same time, so feed your curiosity instead of your fears. Accept your emotions Every human being has feelings, including anxiety. What kind of feeling comes to you, let it be. When you go with it, it gets bigger and bigger and you're likely to get caught up. See emotions like clouds in the sky: they come and go.
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Hello sir, I am not feeling well. I feel demotivated and depressed all the time. I hate family functions and crowded places. Sometimes I just want to die. What's wrong with me? Can I visit a psychiatric?

M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy
Psychologist, Delhi
Hello sir, I am not feeling well. I feel demotivated and depressed all the time. I hate family functions and crowded ...
Hie. Here is a list of things that have either been effective for myself in the past, or have been scientifically proven to help alleviate symptoms of depression: Exercise. It does not need to be an intense hour of boot-camp style exertion, just a minimum of twenty-five minutes to start out with (and try to gradually work up to forty-five minutes/an hour), daily. You may not see an improvement in your mood immediately, and depression can make it that much harder to be motivated to actually exercise. But if you are consistent, it will eventually make a difference. If motivation or time is an issue, challenge yourself to complete your workouts in short bursts. If your goal is to complete thirty minutes and that seems overwhelming, do ten in the morning, ten at some point during your work day, and ten in the evening. Anyone can commit to exercise when it is split up this way. Like I said, you do not have to do anything intense or complicated, nor do you need to join a gym. Your workouts could consist of brisk walking, simple body-strength routines such as tricep dips on a chair, or push-ups. Practice gratitude, and think about things in your life that you like, or things that you consider to be good things of value that you have, even if you don’t seem to feel happy about them. The fact that you are not happy about them just indicates that you are depressed, it does not mean that you are incapable of appreciating what you have. But it will help you to take the time to consider and remember what these things are if you do it on a frequent basis. Certain self-help books can actually be helpful, just make sure they are actually written by clinical psychologists or psychiatrists, and not by someone just trying to sell a product. A personal favorite of mine is The Feeling Good Handbook by Dr. David Burns. This book is the successor to his original, Feeling Good, and has been out for several years. There are some great cognitive behavioral therapy exercises in his book that can help identify why you feel the way you do, and help to re-shape your manner of thinking. If you have the money, go to therapy. It may seem futile, but trust me, it can help. Access to mental health is not great in this country, so if you cannot afford a therapist, see what is available in your hometown as far as community access goes. There are some community centers that offer low-cost or free one on one therapy to individuals who can demonstrate financial need. Understand and accept that it is completely ok to feel hopeless and sad, but don’t become so engrossed in those feelings that you allow them to cripple you. It is easy to become addicted to our feelings whether they are good or bad, which makes the cycle easy to fall into. Remember that you are a worthwhile person who is capable of overcoming these feelings, and that you can and will get better. You are capable of living a positive life that is rich and fulfilling, you have simply been cursed with the misfortune of having to work extraordinarily hard at emotional self-care. When it comes to entertainment, stay away from things that are sad, or involve a lot of death or tragic circumstances. Listen to and watch a lot of comedy, and focus on movies and television shows that are light-hearted and uplifting. Avoid negative people who will only serve to make you feel bad about yourself or make you feel that somehow your depression isn’t real. Seek out the most positive people that you know and do your best to surround yourself with them. If you can get a pet and do not have one, consider getting one. Having unconditional love in your life can give you a reason for living and help boost your feelings of worth on a daily basis. I know it sounds silly, but my dogs have literally kept me alive sometimes. Listen to music that invokes positive feelings, and do your best to avoid drowning your feelings excessively in substances such as alcohol, drugs, or too much weed. These habits will eventually only cause you to feel more empty inside at some point, and won’t actually help to fill any real emotional voids. The pain will still be there when the high wears off, only then you will be both depressed and an addict. These are all things I know from my education in psychology, reading, and from personal experience. Hope they help. Remember that you are young and still have A LOT to look forward to. Maybe tell your parents how you have been feeling and ask if they would pay for therapy for you. Please don’t be afraid to reach out to those around you and let them know exactly how you feel. Depression is real and it’s debilitating, you deserve to feel happy. Do not be afraid to seek help from those around you. Note: Depression is nothing but our brain pushing us into pool of negative thoughts. You need to take control of your brain not vice versa. All the best.
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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 continuously face stress and take too much tension due to my girlfriend for some reason and can not do anything about it. Please tell me how to cure my stress.

M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy
Psychologist, Delhi
I continuously face stress and take too much tension due to my girlfriend for some reason and can not do anything abo...
Hello Lybrate User, The following activities can help you reduce stress. Take time to think and relax :-Sit on a comfortable, neat and clean place or your favourite place, any green garden or any other natural surrounding near your house where you can think and relax well. Work on a hobby - You can have any hobby that can engage you physically, emotionally everyday. This will help you keep your mood good always. The more you engage your mind and heart in the body, the more free and good you will feel. Exercise, jogging, take a walk - This is the most effective means of reducing stress that will help you stay fit always and will increase positive energy. Listen to music - Music ease stress. Avoid eating that cause stress - Some foods with high fat, sugar, caffeine, salt and additives can contribute to stress, so be aware of what you eat. Breath deeply in fresh air. Build a support system - Talk with friends or family that you trust about problems you have or decisions that you must make. Develop your communication skills so that your communication is honest, direct and respectful of yourself and others. Identify areas of agreement and disagreement and look for options to resolve the problem in win win solution. Improve your ability to see options and resources that can be used to solve problems. Plan. Laugh. Evaluate yourself and spend time with friends. Come to clear understanding after determing the cause. Generate possible solutioms to the problem. Evluate the strength and weakness of each solution. Determine the potential risks and benefits of each solution as well as the consequences. Select the solution that is most appropriate. Carry out your plan and devlop criteria for evaluating the effectiveness of the solution. Try to improve problem solving method take good decisions. There may be less emotional stress if we allow ourselves to think about ourselves, others, or problems.Remember if somebody is criticising you positively, take it positively, you will always come out as more understanding and mature person. Good luck and have a nice days and very good life ahead.
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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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