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Dr. Lokesh Kumar

MD Psychiatry

Psychiatrist, Hyderabad

8 Years Experience  ·  300 - 400 at clinic  ·  ₹500 online
Dr. Lokesh Kumar MD Psychiatry Psychiatrist, Hyderabad
8 Years Experience  ·  300 - 400 at clinic  ·  ₹500 online
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I'm a caring, skilled professional, dedicated to simplifying what is often a very complicated and confusing area of health care....more
I'm a caring, skilled professional, dedicated to simplifying what is often a very complicated and confusing area of health care.
More about Dr. Lokesh Kumar
Doctor has been a practicing Psychiatrist for 8 years. Doctor is a qualified MD Psychiatry . Don’t wait in a queue, book an instant appointment online with Dr. Lokesh Kumar on Lybrate.com.

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MD Psychiatry - NTR University of Vijaywada - 2009

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ri surya Towers, Below sri chaitanya Jr college, Lane beside Bharat petrol pump, .Hyderabad Get Directions
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#222, Mythri Nagar, Phase II, Madinaguda Landmark : Near Reliance FreshHyderabad Get Directions
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I lost my husband 2 years back, n since then my teenager son is misbehaving, not studying, sometimes stealing also, tried talking to him, but no solution, how should I make him realize n study?

Reparenting Technique, BA, BEd
Psychologist, Bangalore
I lost my husband 2 years back, n since then my teenager son is misbehaving, not studying, sometimes stealing also, t...
There may be many factors contributing to this behavior. The manner of the death of his father, any childhood or upbringing issues, and that he is in his late teens. Of course the loss of his father may be a great contributor when he was only 14 years. He is missing him but from the standpoint of an authority figure, a role model, a person who could have been there with him for more years and several such things. If you can find a man from among the relatives to cozy up to him and fill in the void, it will help tremendously. In the meantime, you could act like one and help him tide over this adolescence period without infringing on his freedom. He can also get a lot of help from a counselor with whom he gels. A good career guidance will also give him specific direction, in which a father would have played a very significant role. He needs a good paternal guide and you can explore this in many areas with the right people involved. Get him to be actively involved in sports and games and that will channelize his energy and keep him occupied healthily. Have a lot of talks with him without moralizing but keep all communication channels open. Sometimes it may help for him to know how much you miss your husband and how difficult it is living without him. You may be surprised how that will impact him. Share with him but do not succumb your authority, nor should you molly-coddle him. Because of the hormones he will be acting up too. During this time there will be a spurt in the production of the male sex hormone, testosterone, which has a duration of two years. Due to this chemical alone there are three identified features that present itself over which he has no control: he will be sexually active, aggressive and rebellious, and he will have acne and pimple problems. Then if he has unresolved childhood issues, they will compound the situation and fuel his uncontrolled behavior. Please remember that he himself may not be aware of all this. He is establishing himself among his peers, and he will try to be fashionable in every way possible. What is outrageous to you is very much in, with youngsters today. I am not asking you to become like them but you must understand that this is a different generation and era. He will be seeking a lot of attention from his friends and some of them think that they have to be horrendously different for social acceptance. They will smoke, drink, do drugs, have relationships with girls just to impress their peers. Now what to do? You as a parent need to become his best friend i.e. You must always ally with him and find the path of least resistance, without displaying any weakness. Communication must always be open and favorable. The moment he hides things and does not communicate with you or you withdraw it, there is serious danger. Avoid all types of confrontations and discus your concerns with him, openly. Indulge in him and make home a beautiful place for him to want to be in. Now remember he needs money for all his adventures, which is a commodity he does not have and is not earning it either. That is your bargaining chip or weapon. Use it to negotiate compliance on a barter basis. Never give him anything without there being some negotiations – barter with him; you give him something in return for some compliance from him. There has to be some ground rules in living in your house. If he cannot adhere to them, let him choose to live elsewhere, on his own earnings. Let it appear like it is his choice. You have to be strong and firm in some matters. Don’t make decisions for him: offer alternatives that help him make responsible choices. I recommend that you take him for career counseling and determine his aptitude for academic pursuits. Offer him the option then, that he does his course or goes to work. If you feed him with all the comforts, he will never be under pressure to do anything. In fact you may be encouraging him in his negative behaviors by facilitating them. If you can befriend his close companions, especially his peers, you can reach him through them to influence him positively but it has to be done with strict confidence. You may also have some respected elder relative whom he regards highly. Use his/her assistance to get some obedience out of him. Whatever you do, never let him feel rejected by you. There is no harm to tell him that you are afraid as to what is going to happen to him, and afraid that you cannot handle him. This is a fact and so there is no shame in being that open to him.
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I am 20 years old facing memory issue. what should I do and also mood swings? Please help me.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
If you are serious about mood swings you must go meet with a counselor and determine that that is not developing into a pathological condition. You may be under tremendous stress because of this. Now stress is a memory buster, always. So if you handled stress better, you will certainly improve. With regard to memory, it is very important that your brain and body is ideally rested to be able to recall whatever is required, rather comfortably. Puzzles pose problems to the brain that help it to use new pathways and neurons, which give the brain considerable exercise. It taxes the left brain to use logic to solve the myriad possibilities which other activities do not stimulate. Crosswords are excellent for vocabulary learning and use. Jigsaws and Rubik cube stimulate different permutations to finally settle on the most likely one. Picture completion and anagrams help approach problem solving from several angles. Do Sudoku, and memory co-relation activities and skills. Have a good night?s sleep, have a good breakfast of more proteins, meditate often, remain free of stress, eat a lot of fiber (whole grains, fruits and vegetables), nuts, avocado, eat dark chocolate, do Yoga meditation exercises, etc. You need to check out if you are stronger visual or auditory. The visual is a better mode than the auditory. However, if you combine the two modes, you will get the best concentration. Have a special place of learning, which should be well lit, with soft painted walls, well-ventilated, with no distractions. When you get bored, study by writing. If you repeat learning at least five to seven times, you will apparently remember for a longer time. Sit comfortably but do not slouch. The reading material should be of a fairly large print. Study at small intervals of about 40 minutes and then take a break or change the subject. Short-term memory is a faculty of the left brain, and long-term memory is a feature of the right brain. When people are stressed, they tend to favor the right brain and abandon the left brain, where short-term memory resides. So, it is really very simple: deal with the stress and activate left brain functions. Here are a few suggestions to activate left brain function: shut your left nostril and breathe, move your eyes from right to left and vice versa for at least half a minute at a time, and do callisthenic exercises with some form of counting, regularly. There are some memory enhancing techniques and study methods that your teacher will be able to guide you with. Recently they have discovered that moderate consumption of red wine and peanuts do help.
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Sir my concentration power is very low, how I can improve my concentration power & how improve my mind power also?

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
Dear Manoj, You must be able to understand Concentration, attention span, recollection and distraction. If you are able to watch a movie for two hours continuously, if you are able to play a game for an hour, then you do not have any concentration problems. You can't be attentive towards your studies because you are not interested in it. You are able to watch movie and play game because you are interested in it. Human cannot be attentive towards anything for more than 10 minutes. If the task is boring, it is natural that that person will sleep or feel sleepy. Then you should study in such a way that your attention is continued and make the subjects are interesting to you. Effective learning techniques should help you. Recollection depends on anxiety, stress and other physical and circumstantial factors. Distractions while studying are plentiful. You should be able to overcome distractions or avoid distractions. Please understand the above. Change your study style and attitude accordingly. Please search internet for "effective learning" techniques or you may consult a psychologist. Memory and mind power depends mainly on three aspects. Understanding, storage and recollection. To understand what you are studying, you must be able to be attentive or concentrate. Concentration is possible when you are interested in that subject. Creative way of learning can help you concentrate and understand easily. When you are able to understand and concentrate, it is stored within your brain. If you read more and more it will be store in long term memory. Third part is retrieval. Whenever you want to retrive what you learned and stored, your brain gets the request, searches the database and retrieves the information for you. The retrieval may prove to be difficult if you are anxious, stressed, worried or tired physically or mentally. Retrieval is more easy when you are relaxed and healthy. Brain needs nutrients to keep itself sharp. Fruits, vegetables and dry fruits provide much needed nutrients for your brain. Include at least one fruit in your daily diet. Physical exercises, entertainment, hobbies, relaxation, memory games like sudoku etc help keep your memory sharp and active. Take care.
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My son is 13yrs old, and he is not taking anythings seriously and even not interested in his studies all time joking and he feels all things are easy in life please help me how to make him understand.

M. Phil Clinical Psychology
Psychologist, Hyderabad
How is his performance in school? how is his behavior otherwise? at 13 your child is at a very fragile age and will need to be handled carefully. Make sure that you show keen interest in activities that he likes. If possible, participate in them. This will help you establish a rapport with him and he' s more likely to take you seriously if he sees that you' re trying to understand him.
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I am 36 year male suffering from regular leg pain above ankle and also numbness in feet while walking. The condition goes away when I stop for few minutes and again resurfaces when I start walking again. What should I do?

M S Orthopaedics, MBBS
Orthopedist, Mumbai
I am 36 year male suffering from regular leg pain above ankle and also numbness in feet while walking. The condition ...
Hello lybrate user, the symptoms you are describing are similar to what we call claudication. In common language, it is development of symptoms of pain etc in the lower limbs after one does some previously accustomed activity ie one was able to do those activities easily but are causing symptoms now. It occurs due two causes. Firstly, vascular problem causing decreased blood supply to the muscles of the lower limb which is now inadequate to maintain the demands of the muscle while doing activity. Secondly, neurological problem in which there is stenosis in the spinal canal which transmit the nerves from brain to the lower limbs. This stenosis causes decreased space for the nerves and their vessels causing pain in the lower limbs. With the details you have provided, and your profile, it looks more like a spinal canal stenosis. I would suggest you to see a spine surgeon or an orthopaedician for a detailed assessment. I would also suggest you forward bending exercises and exercises to strengthen your abdominal muscles. Hope this helps.
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I want to take anti depressant becoz my Mi d has stopped working I can't accept facts of life I want to like to b alone after 8 please advice sum medicines I over tk painkillers and me noticing side effect.

M.S. Counselling and Psychotherapy
Psychologist, Bangalore
I want to take anti depressant becoz my Mi d has stopped working I can't accept facts of life I want to like to b alo...
We all have ups and downs in life. Probably you are not very happy with your life, right now. But please remember, that change is inevitable part of life and this situation of yours will change. Taking anti-depressants or painkillers are not advisable, unless prescribed by a Doctor. These medicines have their own side effects. Even if you don't see any harmful effects on your body and mind now, you will start seeing these effects soon. These medicines will give you short term relief but in the long run you will have more difficulties. If you are looking for long term and permanent solution to your problems then, please take an appointment with a Counsellor. You need to open up. You need to give an outlet to you bottled up feelings, which are probably numbing your mind.
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Hi doctor, this is my life which im telling u, please read carefully and guide me, the decision which you tel will be definitely followed by me. Doctor im very very sensitive girl, I believe wat ever people tel, I believe all are good, I was not knowing how people re outside world, I was grown up securely wit loving parents, im very studious girl I got distinction in 10th std, but once I got in deg my mind got changed, I was influcend wit bad boys, on name of love anf marragige guy loved me I trusted him very much, I felt he ll. Marry me, hevused me sexually, but one day I came to know his thoughts, he became selfish, he became cruel so gradually I became far from him, this happened in. Just six months, but in all. These inevwr quit my studies I completed bsc, later on entered msc also, there once I got kidnapoed and raped from. College student, since I was in depression I came in contact wit other guy as good friend he was close to me as friend, he also parallel cheated me, like how first person i did, bcz of this second person I again got cheated in life, he was my classmate, same area also, o dint qant to cheat him so I said all real facts wat happened, he aggred, and he became closer again on name of love but fhis person aslo cheated me for sex, I beloved him blindly but he cheated, I ws going to his home, I know all his parents, all are very close to me, but neve expected tat this guy also cheat me. For sex,.in all. Fhi issues I some. How cleared msc also bcz im very passion about my studies I wanted to study more, so I completed msc, after I came out my dad was not well so I joinef for job in school, later by doing job I even completed B ed by doing job, evwn tat time second faint was in contact he was taking my salary also, he used. Me for money were I was not aware of tia tings in fat age, after B ed I gradually came in teaching field, I became. letter also mean while dad was not well so I tried to forget everything and became backbone. To.my family, till the age of 27i worked for my parents. I really love my parents. Now I got married as per parents wish, im. happy in. My life. This is what happened in my entire life once I entered job i.came to know wat s good. Anf bad, till. Tat I was vey innocent, but now after marriage im feeling like im cheating my husband, I got bleeding, vaginal infection, lower abdominal pain after my first night, doctor clearly said ir virgin, fo few people infections will happen bcz its for first time sex, so im confused wat happed in my past, doctor I really promise no one inserted directly, I never gave tat chance, but I do not perfectly remember wat happened, now the question. Is am I really good girl, am ideally pure girl bcz I had bleeding after first night, why did I believe those boys so much, y was I influenced so much, am I really cheating my husband, wat should I do now in future. Should I die bcz I did mistake, o I have dream. To educate poor children and help poor people aholud I carry on wit my life on fulfilling my dream. My parents are poor so im unaffordable to go to hospital for treatment please Kindly help me in giving good decision, wat ever decision doctor give I ll follow, if you tell to. Forget past and lead future please Do guide me on how to forget also, I should not have tat guilt feel abut my husband, please guide me. doctor im trusting iu,

Ph.D - Ph.D in Psychology, Ph. D - Education
Psychologist, Kakinada
Hi doctor, this is my life which im telling u, please read carefully and guide me, the decision which you tel will be...
You are a good girl and are very good at heart. Whatever happened in the past is beat forgotten but what you must learn about it is that you must never allow anyone too close to cheat you. I understand your nature. But never listen to people point of view think from your point of view. You are lucky as you have a good husband. You also have a situation of bleeding where there is no doubt about your past. Start your life afresh. Forget past. If you live your husband be good to him. Don't say anything about past because it's beat forgotten. Lead a good happy life with your husband. You are not a cheater. You got cheated. It's not your fault. Start a new chapter. Best wishes.
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Hello My voice is little harsh I want to have smooth voice for singing so could you please suggest me some medicine to make my voice smooth so that I can sing better.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
Dear Lybrate user. The following steps will help you in having a good voice. Practicing Your Speech 1.Do some vocal exercises. Practicing vocal exercises can be a good way to develop your natural speaking voice. 2.Practice reading aloud. In order to work on pronunciation, pace and volume, it is a good idea to practice reading aloud. 3. Record yourself. 4. See a voice coach. 5. Smile as you speak. Take care.
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I'm afraid of going to sleep. It's been happening for the past couple of weeks. At night I just want to sleep tired. I'm afraid of closing my eyes and basically I just don't want to think anything.

C.S.C, D.C.H, M.B.B.S
General Physician,
I'm afraid of going to sleep. It's been happening for the past couple of weeks. At night I just want to sleep tired. ...
You have to get mind control and before sleep time, you do meditaion and yoga. Or read books and listen to music. If not controlled, you may need tablets.
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Creative Arts can boost Mental Health

FRHS, Ph.D Neuro , MPT - Neurology Physiotherapy, D.Sp.Med, DPHM (Health Management ), BPTh/BPT
Physiotherapist, Chennai
Creative Arts can boost Mental Health
A team of australian researchers have found that participating in the arts for just two hours a day for about a week can improve mental health and well being

Hello doctor, the problem is big, my sis is 25 years old and was in depression since 2011, when we give her medicine (pary) she became normal, now a days from last 6 months she is not taking medicine. Now she remain so so much angry that she doesn't speak to anyone. She fights with mom and dad not only verbal also physical. She everyday destroy something. Like tv, table etc. What we need to do in this case. W hen I motivate her for exercise and meditation she left the place. She thinks, that due to our mother she was in depression from so many yrs, and therefore she use very very abusive language for her. Other time she talk to her, that I love you and I don't know what is going wrong. She and I share same room and one day o find her, that she wake early and abusing mom, though mom was not there. My mom and dad are very upset. Pls help.

MBBS, MD - Psychiatry
Psychiatrist, Mumbai
Hello doctor, the problem is big, my sis is 25 years old and was in depression since 2011, when we give her medicine ...
It is likely your sister has bipolar mood disorder, though detailed history is required to confirm this. Given her current behavior she will benefit from antipsychotics and/or mood stabilizers. Consult a psychiatrist. I also suggest that the rest of you, as a family, undergo counseling to help you understand and cope with her illness. Having a patient in the house is very difficult and stressful for everyone involved, and you need to be psychoeducated about it so that you will know how to handle such situations.
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When I have to talk to anyone in the eye keeps an eye on the time I feel uncomfortable and I was lost my confidence and My jaw pain at the back and also tears comes out on my eyes. So what is the solution?

Masters in Clinical Psychology
Psychologist, Lucknow
When I have to talk to anyone in the eye keeps an eye on the time I feel uncomfortable and I was lost my confidence a...
Hi lybrate-user, Practice JPMR (JACOBS PROGRESSIVE MUSCLE RELAXATION TECHNIQUE) His relaxation technique starts by tensing one muscle group for five to 10 seconds. Then the same muscle group is relaxed letting the muscle go limp for 15-20 seconds. When I use this progressive muscle relaxation script with clients I find that this relaxation technique creates a deep sense of physical relaxation. Suggested tips before starting this progressive muscle relaxation script Find a quiet place that is comfortable for you. Practice at a regular time during the day. Preferably not after you have eaten Find a comfortable position. If you are sitting, then keep your back straight and feet flat on the floor. If lying down (the preferred option as your body is supported by the floor) then you can put a pillow beneath your knees for extra support. Adopt a passive attitude to PMR. When tensing muscles (without straining), do so for roughly 5 seconds. When you relax your muscles do so for roughly 15-20 seconds before progressing to the next muscle group. Tense each muscle group once before progressing. Progressive muscle relaxation script Start out with a few relaxing breaths. Use the diaphragmatic breath, and as you exhale feel the tension begin to ebb away. Clench your fists. Move your awareness to your hands. Clench both of your fists for up to 5 seconds. Release for 15-20 seconds, imagining the tension ebbing out of your hands. Tighten your biceps. Move your attention to your arms. Draw your forearms toward your shoulders, creating a bicep. Hold for up to 5 seconds and then release for 15-20 seconds. As you release and imagine the tension flowing out of your biceps. Forehead and scalp. Move your attention to your forehead. As you inhale lift your eyebrows and wrinkle your forehead. Hold for up to 5 seconds and then release for 15-20 seconds. As you release, feel the relaxation of the muscles of the forehead. Facial muscles. Move your attention to your facial muscles. Furrow your eyebrows and purse your lips. Try to pull all of your facial muscles towards your nose. Hold for up to 5 seconds and then release for 15-20 seconds. As you release feel the relaxation of the facial muscles. Jaw. Bring your attention to your jaw. Clench your jaw tightly, feeling the tension in the surrounding muscles. Hold for up to 5 seconds and then release for 15-20 seconds. Relax the muscles and allow the tension to disappear. You may feel your mouth begin to open a little. Neck and shoulders. Now bring your awareness this region. Shrug your shoulders towards your ears. Feel the tension in the surrounding muscles. Hold for up to 5 seconds and then release for 15-20 seconds. Feel the tension in the muscles ebb away. Upper back/shoulders. Now bring your awareness between the shoulder blades. Push your shoulder blades back as if you were trying to get them to touch. Feel the tension in the surrounding muscles. Hold for up to 5 seconds and then release for 15-20 seconds. Feel the tension in between the shoulder blades ebb away. Upper chest. Now bring your awareness to your upper chest. Tighten the chest muscles and hold. Feel the tension in the upper chest muscles. Hold for up to 5 seconds and then release for 15-20 seconds. Feel the tension in the chest muscles flow away. Stomach. Now bring your awareness to your navel area. Try to draw your navel in to your backbone. Feel your stomach muscles tighten. Hold for up to 5 seconds and then release for 15-20 seconds. Feel the tension in the abdominal muscles dissipate. Buttocks. Now bring your awareness to your buttocks area. Squeeze your buttocks together, consciously tightening the muscles in this region. Hold, hold hold…and now release for 15-20 seconds. Feel the tension in these muscles disappear. Thighs. Now bring your awareness to your thigh muscles. Try not to contract your stomach muscles as you consciously tighten your upper thigh muscles. Hold, hold hold…and now release for 15-20 seconds. Feel the tension in the thigh muscles dissipate. Calves. Now bring your focus to your calf muscles. Consciously tighten your calf muscles by pointing your toes. Hold, hold hold…and now release for 15-20 seconds. Feel the tension in the calf muscles flow away. Feet. Now bring your focus of attention to your feet. Tighten your feet by curling your toes toward the ground. Hold, hold and hold some more…and now release for 15-20 seconds. Feel the tension in the feet flow away. Mentally scan your body for any residual tension. If you find a muscle group with residual tension then tense and relax this area again. Feel a wave of relaxation, from the top of your head to the tip of your toes. When you are ready bring your awareness back to your breath and slowly open your eyes. This entire progressive muscle relaxation sequence should take you 15-25 minutes.
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Hii myself Nitin I am a student I have a problem of memory loss. Pls give me some advice. Please help.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
Dear lybrate-user, welcome to lybrate. At your age, memory problems like amnesia, dementia or alzheimer's are not common. Many young people do complain having problems with memory. These problems are due to either they are too busy or due to anxiety and stress. Busy people use organizers or employ a personal assistant because they can't remember every task. You need to understand this. If you still say, you are having memory problems, we need to check your memory using memory test. You may contact psychologist or neurologist for memory test and further investigation. Take care.
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I want to quit smokes can you suggest me something which can help me to quit smoking.

Psychologist, Pune
Hi its good to know that you want to quit smoking the best thing you can do is help your own self. Just do it now do not wait for a particular date no resolution make up your mind and go for it. Drink plenty of water do brisk walking indulge urself in the things which you like eg hobbies talk to someone on daily basis share with that person whenenver you get the urge to smoke keep an ealichi or clove in your pocket. Do not use any substitutes believe in urself and back your urself be commited.
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Sir I am suffering from anxiety. I always go on thinking about past. And have always fear in mind that whether what I have done in the past might be wrong. I have complete loss of confidence. What should I do.

L L. B..,, M.Sc psychy,, N L P, P.G.D.G.C, M.S psychotherapy,, M.A child care, M A, clinical psy, M.A,social psychiatry,, M.Phil., psychology., Ph.D .,psychology
Psychologist, Vijayawada
Sir I am suffering from anxiety. I always go on thinking about past. And have always fear in mind that whether what I...
Intellectuals all are having the same problem. In every one life when we think about past we done mistakes and not utilizing time properly. Everyone thinks about it. Present situation is better than past. Infuture after two years when think about present situations then there also we feel like that. So it is common in everyone life. Maturity people after thinking about past life they learned good lessons from past days. They take further steps it should not be repeated. So my advise is do not think too much about past. You should feel learn yourself about past mistakes. Remember past incidences happy days. Do not remember bad days. It have chance to depress ourself. Feel always comfortable enjoy the present days. Feel always a have very good experiences in past life. Do not be anxious. When you feel anxious take anything new item. Enjoy with friends and family members. Best of luck.
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My mind unnecessarily forces me to get anxious and always be dull, then only you will live for a long time. If mind says like the above. I can't come out of this. So, pls tell me the danger of the prolonged anxiety to human body?

M.Sc - Honours in Counselling Psychology, Bachelors in Psychology
Psychologist, Bangalore
My mind unnecessarily forces me to get anxious and always be dull, then only you will live for a long time. If mind s...
Hello, looks like you are having some anxiety issues. Being preoccupied with thoughts about the past or future, palpitation, dryness of throat, unexplained fear etc. Are some of the symptoms of anxiety. There are many reasons because of which we get anxious in our day today life. But, when this affects our normal functioning we may have to pay attention. Kindly contact us for further help.
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I am 17 years old and is five hours sleep is enough for me? At what time I should sleep and I should wake up. I want to study hard. I can't remember what I have learned. Please tell me some tips doctor. Tnq.

B.A. Psychology, M.A. Psychology, Ph. D - Psychology
Psychologist, Delhi
I am 17 years old and is five hours sleep is enough for me? At what time I should sleep and I should wake up. I want ...
If you wake up fresh 5 hours of sleep is good enough. You should generally sleep at night, for 5 hours of sleep you should sleep around and get up at 5 - 5.30 am. Get some exercise- running, yoga or gym (cardio) and have a wholesome breakfast. For studying well, you would have to work on your study skills. Break down the content you want to memorise into smaller chunks. Stop studying the moment you feel you are finding it difficult to focus. Have lots of water. Read aloud to sustain focus. Make points and revise points before sleeping.
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Hello Doctor, I'm 28 years old boy. I'm suffered by social phobia. If i'm in crowd, face a meeting I feel vomiting sensation. How to solve my problem. Please give suggestion.

Masters in Clinical Psychology
Psychologist, Lucknow
Hello Doctor,
I'm 28 years old boy. I'm suffered by social phobia. If i'm in crowd, face a meeting I feel vomiting se...
Hi, Some people can have serious problems trying to communicate with peers that are associated with feelings of anxiety or fear. If this is something you deal with, you may have a social phobia, also called social anxiety disorder. There are many steps you can take to help you deal more effectively with day to day interactions. Social anxiety disorder can cause you to think negative thoughts about yourself when faced with a social situation. You may think" I'll look like a fool" or" I'm going to humiliate myself. The first step to overcoming them is to identify the thoughts when they pop into you head. Knowing what is causing social phobia can help you overcome it. Stop yourself when you think these thoughts and say" No, I will not look like a fool. I am strong and competent and I'm going to get through this. After you have confronted and identified the thoughts, analyze the fear. Try to overwrite the negative thoughts in your brain with positive, realistic ones. Ask yourself questions about your negative thoughts. For example, ask" Do I know I'm going to humiliate myself" or" How do I know I'm going to blow my presentation? Then ask yourself" Will it be the end of the world if I mess up? The logical answers to the questions are: more than likely, you will not humiliate yourself or mess up. Even if you do mess up, you are human, as is everyone watching you. Even professionals mess up. Often times social fears can be a result of thinking that everyone around you is passing judgment on you. If so, take a step back, and realize that most people aren't focused on you. If they are focused on you, they are not thinking the same negative thoughts as you are. Don't try to read people's minds. You can't know what people are thinking. Plus, they do not see the same negative self that you see in your mind. Use social situations to practice changing negative thoughts about yourself, and practice stopping and altering your thoughts about judgement from others What you can do is Change your focus. One of the ways to help reduce your anxiety is to take the focus off of yourself in social situations. Try to pay attention to your surroundings, the conversation, and connecting with the people around you. Begin to understand that although you are focused with how others will think of you, everyone else is not as focused on you. If you say or do something embarrassing, others may not even notice. Or if they do, they will quickly forget it. Try to focus on other things when you notice your physical symptoms in social situations. You are not being as obvious as you think. It is very rare that others can notice physical symptoms of anxiety or even panic attacks. Instead notice your experience of the event, such as music you hear, how each bite of food tastes, or other entertainment such as art or dancing. Most people are just as nervous in social situations as you are. They are too busy focused on themselves Make observable goals for yourself. Getting over your social anxiety may seem like a nebulous process. How do you know if you are getting better? Just putting yourself in social situations isn't enough. That might be step 1, but after that, you need to work on interacting more. Make goals for yourself for each social outing. As you accomplish your goals, you can start to see progress and improvement in yourself. Make small talk with people you see often, such as employees, schoolmates, or other people that you come in contact with. This may be just a comment on the weather, your homework or work project, or the meeting you had earlier. Start by giving yourself a goal of speaking to one person once a week. Then increase it to every day, or speaking to multiple people in one day. Make a goal to make one comment in class or in your meeting. Don't worry about what everyone else thinks. Focus on the fact that you did it. That is progress. If you are in a group setting, make a pact with yourself to say at least 3 comments in the conversation. Ask someone to dinner. It can be as a friend or as a date. Don't focus on the response - only focus on the fact that you were assertive and asked. This helps you focus on the task and the goal, not the nerves. The idea here is to get control of the situation. You know you can control what you do, what you say, and what you ask. You can't control the other person, so don't worry about them. You can even try practicing with a friend at home what you’ll do or say in social situations. Practice deep breathing. Deep breathing can be a great way to manage anxiety during or before social situations. Deep breathing can help reduce the physical symptoms of your anxiety, many of which are a result of breathing too quickly. Do breathing exercises everyday so it becomes second nature and comes naturally when you're in a stressful situation. Breathe through your abdomen, not your chest. To do this, lay on the floor or sit straight in a chair. Place a hand on your chest, the other on your abdomen. As you inhale, the hand on your abdomen should move while the one on your chest stays mostly at the same place. Inhale slowly and deeply through your nose. Hold for a count of 7. Exhale slowly through your mouth for a count of 8. Gently contract your abdominal muscles to get all the air from the lungs. This is extremely important. Complete 5 deep breaths. Try 1 deep breath per 10 seconds. You will have set backs. This happens to everyone. Don't dwell on failure. Remember, you are learning. Think of ways that you will do better next time. Find people who are right for you. Choose those who make you happiest over those who look popular and cool. Be comfortable. They're just people, and there are over 7 billion of them in the world.
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Whenever I sit to study I get depressed I think about my future and all the bad things that can happen with me. How can I prevent that I have tried meditation and do exercise everyday but it does not seem to work. I had masturbation addiction and I think its related to that problem but I have hypothyroid symptoms too. Please help me.

Ph. D - Psychology
Psychologist, Delhi
Whenever I sit to study I get depressed I think about my future and all the bad things that can happen with me. How c...
Hello Lybrate-user, Don't dwell too much on your future, future is something that has not happened yet and so you can always choose to change your present to modify your future. 1. Keep aside 15 minutes in a day to think about your future, after that you have to concentrate on your studies. 2. Whenever your thoughts bother you Deep Breathe in for 10 minutes. 3. Take up a new hobby or activity, this will keep you distracted and your mind fresh. E.g. Any sport, learn a new instrument like guitar, dance or even paint.
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