Ms. Parveen

A close relationship enhances the happiness in our lives. One may feel at some point of time that things are not working well as one would like them to, but with minor tweaks here and there gets things back on the regular track. By identifying problems early enough in a relationship, allows us to overcome challenges before the problems take on overwhelming proportions.

1. Taking one’s partner for granted: With the maturity of relationships, a tendency creeps up to assume that it’s fine to let the normal details of life slip and slide. It becomes very easy to dismiss the people one is closest to because one expects them to be there in all circumstances. One must reflect on what life would be like without one’s partner to avoid this situation.
2. Constant worry whether partner cares for you: If a person constantly worries about whether partner really cares about him or her,it is counterproductive. It is important to give space to both individuals else the excessive need for affection and reassurance will drive the partner away. After a person and the partner establish commitment to each other, it should not be necessary for one to keep questioning and wondering whether one’s partner honestly cares.
3. Slippage of boundaries slip around relationship: There are bound to be secrets within a close relationship and letting others into one’s private world erodes partner’s feelings of trust in relationship. If the partner finds out, he or she will feel betrayed or humiliated.
4. Complaining about your partner to everyone except him: Sharing one’s unhappiness with anyone who will listen except the partner is counter-productive
5. Turning on the passive-aggressive switch: One may think it’s safer not to out rightly object to a request or disagree with something one’s partner says but by not letting partner know how one really feel, one is closing a door of communication
6. Constantly questioning your relationship: Questioning one’s relationship means that one has a doubt that the relationship will last, and therefore may be less likely to feel comfortable about commitments one make about the future.
7. Giving up on one’s partner: Everyone goes through challenges of losing a job, health problems, or dealing with an addiction. It’s at those difficult times one’s partner needs a good cheer and support, but those times also makes one stressed. One’s confidence and support will help ease partner’s pain, but may be just what’s needed to help partner summon up the resources to overcome the challenge.

Here are some tips to help you out.

1.    Never be angry at the same time. If your partner is angry, try to maintain calm and put forth your point when he/ she is in a better mood.

2.    Prove your point, but with love. You can make your partner understand your side of the argument with affection.

3.    Tell one good thing to your partner everyday. And believe it or not, it makes a lot of difference.

4.    Find time to flirt with your partner. It  will definitely help.

5.    Don't discuss a third person in your bed room. Keep all such discussions for your breakfast 

6.    Give a helping hand to your partner when he or she is under work pressure and heavy stress.

7.    Go on a holiday together at least twice a year. And please do not be the good angle to include anyone else along.

8.    Don't dig the past. It is a bad habit to keep reminding your partner of his/her past mistakes. Understand that it really hurts.

9.    Don't sleep unless you resolve a fight. Whatever the issue may be. A calm discussion and some show of love and affection can always bring an amicable solution.

10.    Be understanding. It is the key to any relationship. Be the person before whom your partner can be most relaxed and natural. Love without being judgmental. It works!

The most advanced and effective communication device in this century is mobile phone. Mobile phone is not only being used by the corporate or highly qualified professional. People from all type of social group have mobile phone in their hands now. Usage of the mobile phone is not increased only with all social groups but also with people of all age groups. Children are the more noticeable group as they are using cell phones of all types. A recent research study shows that children are really capable of using any advanced type of mobile phones even without any proper guidance. Though mobile phones are the effective mode of communication, it is a well known fact that it also has adverse side effects if being over used. The mobile phones emit shockwave radioactive radiations that affect the body in various manners.

Adverse effects of mobile phone usage:

Today's children are growing up in a radio-frequency environment that never existed in human history before. The radiation emitted by mobile phones and mobile phone masts can have adverse effects on children. Some include:

1. Affects your Immunity Status: cell phones after a full day usage contains many germs on their display which are highly numbered than your toilet seats. These germs are easily transferred to your body as you touch frequently or use close to your face for talking. This increases the risk of exposure to the germs and reduces your immune strength as immune status are not fully developed for children.
2. Increase Risk of Chronic Pains: prolonged use of mobile phones for playing games or texting requires continuous movement for your hands which may develop chronic pain in joints of your shoulders and hands.
3. Vision Problem: children when concentrate much on playing games in mobile phone they even fail to blink frequently with the increased interest and attraction towards the game. This causes the dryness of the conjunctiva and also increases the ocular tension.
4. Affects your emotions negatively and increases the stress level

Mobile Phone Safety For Kids:

As a parent, you must take preventive measures to minimize your child's exposure to the harmful effects of mobile phones. These include:

• Do not give cell phone if your child is under 16 years. A child's brain is too sensitive to withstand the effects of mobile radiation.
• Do not let your child hold a mobile phone directly up to his head. Use an air-tube headset instead.
• Do not let your child make calls in buses, trains, cars, and elevators. The mobile phone works harder to get the signal out through the metal, which increases the power level.
• Do not let your child use cell phone when the signal is weak. It will increase the power to the maximum, as the phone attempts to connect to a new relay antenna.
• Limit the use of cell phone around children.
• Make sure that there is no mobile phone mast or network tower near your home or your kid's school.
• Do not let children take mobile phones to school.
• Do not leave mobile phones in your children's bedroom at night.

Is your life dull and boring? Are you unhappy with the way you are leading your everyday life? Laughter is very important for living and is a vital part of healthy living. It helps in relieving tension, reducing stress, making you relax, and increases your happiness. Here are some ways following which you can bring more laughter in your life:

1. Connect with an old friend
   • Connecting with a friend from the past is ideal for bringing up topics and memories which are sure to make you laugh.
   • Remembering funny incidents, stories, and hilarious moments can make you revisit old days and laugh.
2. Humour in your everyday life
   • Laughter and fun can be found in all places. You need to find them out.
   • There can be a lot of common, ordinary things which are ironically or sarcastically funny. Observe humorous moments from everything around you and share them with your people.
3. Watch your favourite television shows
   • Watching your favourite comedy shows and programs on the tv will bound to loosen you up.
   • Instead of watching deep movies that are thought to provoke, something light and capable of making you laugh is also important.
4. Spend time with children
   • Kids are uninhabited, simple and happy beings. You will be able to recall your childhood by talking to children. This is a great way to make you laugh.
5. Have sleepovers
   • Sleepovers may be old fashioned, but they are a source of unadulterated laughter.
   • Inviting friends over for movies and makeovers paves the way for unlimited laughter all night long.
6. Visit amusement parks
   • Amusement parks are a great way of having fun and also realising how you can laugh at simple things.
   • Visit amusement parks with your friends or family and have a great time laughing.
7. Listen to funny songs from your childhood
   • Listening to your favourite funny songs from childhood is a nice way for you to loosen up.
   • It will remind you of your memories with that song, which is bound to make you recapitulate and laugh.
8. Play in bouncy houses
   • You should hop in bouncy houses that are meant for children.
   • You can come across these at birthday parties, community events, and play centres. Jumping and laughing are sure to give you a good time.

You should also try to make the people around you laugh. Hearing the laughter of others will surely make you laugh as well as it is very much contagious. Tell ridiculous jokes and rhymes to make your friends and close ones burst out in laughter, which will be a matter to laugh about for you as well. If you wish to discuss about any specific problem, you can consult a psychologist.

Procrastination is a phenomenon that all people are familiar with. It is the squandering away of time in the pursuit of meaningless fulfillments at the cost of important targets and responsibilities. The more urgent tasks are constantly being put off for a later time.

In some cases, it becomes a chronic problem that can lead to severe difficulties in life. When one keeps delaying the confrontation of essential commitments, it can have a tremendous negative impact on life in the form of failure, stress, and embarrassment.

Whether you are a chronic procrastinator or an occasional one, there is always room for improvement. Following are a few examples of ways in which you can keep procrastination at bay:

1. Make a list - This is the simplest and most effective way to avoid procrastinating. It is helpful if one lists down all the necessary things that need to be done. Having a visual reminder of tasks and goals can increase motivation to accomplish them at the earliest.

2. Set a deadline - Time management is the most important aspect of avoiding procrastination. For every task that you set yourself, chalk out a time frame within which it must be completed so that no time is wasted.

3. Fragment your goals - Consider breaking your tasks into a set of mini-tasks and tackling each of those at a time instead of trying to accomplish the entire thing at one go. The larger the task, the more overwhelming it appears. Mini-tasks are easier to complete and hence this method can help in the prevention of procrastination.

4. Reward yourself - Devising a reward system that lets you celebrate accomplishments can act as a boost to morale and provide motivation for working consistently. Treat yourself after every achievement as a prize for all your efforts.

5. Eliminate all distractions - There will always be distractions all around that keep you from focusing on your goals. These add to the tendency to procrastinate and must be identified, and removed from the environment in which you are required to work.

6. Start right away - As the saying goes, there's no time like the present. Taking immediate action is the only real way to avoid procrastination. Identify your goals and get started on them at the earliest in order to achieve the fruits of your labor. If you wish to discuss about any specific problem, you can consult a psychologist.

It is said that children are a gift and watching them grow up is one of the most joyful things of life. Having said that, many couples initially feel that having a baby will not change the way things are between them and later find out they are wrong. So how do kids affect the bond between a couple and what can be done to make sure that the strain on the parents is not too much to bear?

Having a baby not only changes the equation between the couple but also, in some cases, the equation between the couple and other friends and family. Many parents do receive a lot of support at the time of the delivery and also receive some initial support on making the shift back home from the hospital. After that, in most cases, you are left to fend for yourselves and you have to iron out the details in front of you as you go. In order to do this in the best way possible, it is very crucial for both the parents of the baby to work as a team.

Questions that you need to answer in an objective and frank manner include those which pertain to who does what for the baby, how you will manage adequate rest as well as how you will divide other activities that need to be carried out around the house.

Quite a few couples who, prior to the baby, have amicable relations end up arguing a lot more after the baby is born. The level of exhaustion and responsibility, which comes as part and parcel of not only looking after oneself and providing a level of care to the partner, but also caring jointly for another human is quite a task.

For many couples, the stress shows by the way of strain. Taking a few deep breaths will help tone down anything, which may spark into an argument and will help you solve your issues in a calm manner. Spending time together while running chores for the baby will help you bond better. Taking time out for each other while the baby is asleep or away to a day care or a school is also very important for maintaining a healthy relationship.

As long as there is an effort to adjust to a new normal rather than struggle to deny change, things may be bumpy initially, but it will definitely work out for the better. If you wish to discuss about any specific problem, you can consult a doctor.

As the examination period approaches, you may feel the pressure of the exams getting to you. This is not surprising — in fact it is quite normal to feel some anxiety about exams. Most people find that a bit of pressure spurs us on and enables us to get down and do some serious work.

Read through the revision strategies section of this website and organise your revision time. Planning ahead will mean you can keep to a sensible schedule. (Don't feel you have to spend every waking hour in the library. Revising well means revisingly wisely, and If you are feeling anxious, you may find it helpful to talk to your personal tutor or course tutors. Talking to your friends and family will also help you keep things in perspective.

"Stress is not about the exam, but about what you think about the exam. People shouldn't see them as monsters they can't escape. With the right preparation they're not too scary."

General Exam Stress-Busting Tips:

1. Believe in yourself
   You wouldn't have been given a place on the course if you didn't have the ability to do it. Therefore, if you prepare for the exams properly you should do fine, meaning that there is no need to worry excessively.

2. Don't try to be perfect
   It's great to succeed and reach for the stars. But keep things in balance. If you think that "anything less than A+ means I've failed" then you are creating mountains of unnecessary stress for yourself. Aim to do your best but recognise that none of us can be perfect all of the time.

3. Take steps to overcome problems
   If you find you don't understand some of your course material, getting stressed out won't help. Instead, take action to address the problem directly by seeing your course tutor or getting help from your class mates.

4. Don't keep things bottled up
   Confiding in someone you trust and who will be supportive is a great way of alleviating stress and worry.

5. Keep things in perspective
   The exams might seem like the most crucial thing right now, but in the grander scheme of your whole life they are only a small part.

3 Things You Did Not Know You Should See a Psychologist For

Most people consider seeing a psychologist an act of weakness or embarrassment. Therefore, they never think that their prolonged periods of stress, anxiety, grief and conflict could be a sign that they need professional help. They fail to understand that psychotherapy is nothing but a strategy to relieve stress and make life easier to live and that often, it does not require you to get stuck amidst expensive treatments or prolonged medication and consultation sessions.
Here are 3 times when you did not know but you needed to see a psychologist.

1. You feel intense emotions way too much
It is common for everybody to feel angry or sad at times in their life but if you feel these emotions too intensely, frequently and for prolonged durations, it may be the right time for you to consult a psychologist. If your emotions overpower you to such an extent that your ability to function is impaired, it is a sure shot sign that you need professional attention. Also, if your anxiety levels are so high that you immediately imagine the worst case scenarios associated with any challenging situation that comes your way, you should not delay your visit to the psychologist because it may lead to panic attacks and paralysis.

2. You cannot stop thinking about the trauma that you had faced sometime in your life
If you are too grieved with the pain of death, loss of job, fear of accident etc. that you once faced in your life and there is no way how you think that you can get over it, you should seek immediate help from a psychologist. You may think that these feelings are natural and that you cannot do anything about them but in reality, it is not so. In fact, if left untreated, these conditions can lead you to a lifestyle where daily functioning is impaired. So if your trauma is too hard for you to handle, consider visiting a psychotherapist to prevent further damage.

3. You fall ill too quickly and headaches are a persistent problem
Being emotionally upset can affect your body in more ways than you think. So every time when you fall ill, the cause may not always be a physical medical condition. Stress and anxiety can lead to chronic illnesses like frequent stomach ache, reduced sexual drive, frequent cold, severe neck pain etc. So if you fall ill too quickly and the reasons for your illness are far beyond the comprehension of the general practitioner, it is high time that you consider visiting a psychologist.

As much as we might like to think that our children will always tell the truth, the reality is that lying is something most children experiment with at one point or another. Parents should keep in mind that telling lies is a natural part of child development, and that in most cases, children outgrow this behavior.

Why kids lie?

When addressing this common problem, parents should consider a child's age, the circumstances and reasons for the lie, and how frequently he engages in this behavior.

For example, many younger children -- usually younger than age 6 -- cannot yet make a clear distinction between fantasy and reality, and their" lie" may actually just be an expression of their imagination. That said, a child as young as age 4 is perfectly capable of deliberately telling a lie to, say, avoid getting into trouble or get something he wants.

Some common causes of lying in school-age children:

Wishful imaginative play

Fear of punishment

A desire to brag to friends/classmates to boost status and impress them

To avoid something they don’t want to do (such as clean up toys)

A desire to not disappoint parents when expectations are too high

Unhappiness with something in their lives

An attempt to get attention 

What to do when kids lie?

Here are some helpful tips to keep in mind when dealing with lying:

Get to the root cause of the lie.

Do not make kids feel like they cannot come to you.

Give your child consequences, rather than punishment.

Do not call your child a liar.

Be clear about your expectations.

Assess your own behavior when it comes to telling the truth.

Talk about the effect lying can have on relationships.

Asperger's Syndrome has recently come under the umbrella of Autism Spectrum Disorder. This syndrome usually affects the social skills of the patient, most heavily. The patient may seem normal and even intelligent at first glance. But on closer interaction, several social skill problems will come to the fore including an obsessive focus on certain topics and issues. Repetitive behaviour is also a part of this disease.

Let us find out more about Asperger's Syndrome:

• Symptoms: The symptoms usually begin to show up early on in one's childhood. The patient will not be able to make eye contact while speaking with others. Also, a perfectly normal person may seem inordinately shy and reserved during social interactions. This awkwardness may come to the fore in the form of looking for expression cues on other people's faces and even the body language. The patient may not be a very happy and lively soul, with hardly a smile to crack at the funniest of jokes. The lack of emotions or the emotionally numb state is also a major giveaway of the condition. Other symptoms may include a strong aversion towards change in food habits and routine.
• Diagnosis: The diagnosis is usually done by mental health specialists like a developmental paediatrician, a psychiatrist, a psychologist or even a paediatric neurologist. These specialists can put the child through a variety of tests that will study the neurological health as well as the speech and emotional behaviour of the child.
• Educating the Parent: Once the diagnosis has been done, the parents of the patient will have to appraised of the condition and its implications. The symptoms and treatment will have to be duly discussed even as the parents are put through training and therapy to learn techniques with which they can help the child in progressing along more normal lines. The therapy will also help the parents deal with the challenge of living with someone suffering from this condition.
• Treatment: There are varied forms of treatment that aim at fixing the specific areas and symptoms that the patient is learning to live with. Social skills training, speech and language therapy, CBT or Cognitive Behavioural Therapy and other forms of treatment can help the child overcome many symptoms that come from this condition.

In the course of the treatment, it is important for the child, parent and therapist concerned to realise that there is no single approach that can be applied to all patients suffering from Asperger's Syndrome. Individual care and therapy will be required for individual cases. At the same time, most of the skills will need to be repeated at home so that the child takes them more seriously.

When it comes to preventing and treating high blood pressure, one often-overlooked strategy is managing stress. If you often find yourself tense and on-edge, try these seven strategies to reduce stress.

Get enough sleep. Inadequate or poor-quality sleep can negatively affect your mood, mental alertness, energy level, and physical health.
    Learn relaxation techniques. Meditation, progressive muscle relaxation, guided imagery, deep breathing exercises, and yoga are powerful stress-busters.
    Strengthen your social network. Connect with others by taking a class, joining an organization, or participating in a support group.
    Hone your time-management skills. The more efficiently you can juggle work and family demands, the lower your stress level.
    Try to resolve stressful situations if you can. Don’t let stressful situations fester. Hold family problem-solving sessions and use negotiation skills at home and at work.
    Nurture yourself. Treat yourself to a massage. Truly savor an experience: for example, eat slowly and really focus on the taste and sensations of each bite. Take a walk or a nap, or listen to your favorite music.
Ask for help. Don’t be afraid to ask for help from your spouse, friends, and neighbors. If stress and anxiety persist, ask your doctor whether anti-anxiety medications could be helpful.

Add in a healthy lifestyle — maintaining a healthy weight, not smoking, regular exercise, and a diet that includes fruits, vegetables, whole grains, lean protein, and healthful fats — and high blood pressure could be a thing of the past.

Depression is a clinical, mental, and emotional condition that may give rise to feelings of hopelessness and chronic sadness. It slows down the way people process everyday activities and leads the patient to a sense of constant gloom and doom. It is a disabling mental condition as per WHO, and may be caused due to reasons like genetics, changes in the balance of hormones, stress, grief, trauma and prolonged, chronic physical ailments. Depression is also connected with food and nutrition. Do you want to know how?

Read on to see the three ways in which food and depression are connected. 

1. Severity and Duration: Depression is a mental illness that signifies an imbalance in the hormones and the emotional faculties in the brain. Nutrition is the fuel that keeps the brain and body in prime working condition. When a depressive state sets in or becomes emotionally rooted, then nutritious eating and a proper diet take a back seat as the patient succumbs to a state where he or she is not concerned about the food intake. As a result, the brain and hormonal balance get further affected. This can have an adverse effect on the severity and the duration of the depressive mode, which makes it all a vicious cycle of sorts. Poor appetite, not having proper meals, skipping meals, eating junk, avoiding social settings where food will be served, and even emotional eating are all outcomes of depression too.
2. Eating Disorders: Many patients who have eating disorders often experience deep rooted and chronic depression. Since despondency and hopelessness are the main characteristics of depressive behaviour, the outcome is that the patient tries to behave in a way that seeks approval. And in all this, the patient usually thinks that he or she is not 'good enough'. In such a scenario, the patient may start trying out fad diets and eventually fall prey to eating disorders like Bulimia that make the patient overeat and then vomit. These eating disorders usually come with phases of binge eating, throwing up, starving and then repeating the cycle again. Eating in secrecy is also a symptom of this condition.
3. Nutrition to Fight Depression: Nutrition and proper food intake can build a sense of resilience by first of all improving the overall physical condition of the patient. This can take care of a lot of angst even as the minerals and vitamins travel to the brain for better functioning in the long run.

Ensure that you eat right as a part of your therapy for depression. This is as good as taking your medication on time. If you wish to discuss about any specific problem, you can consult a psychologist.

Do you get angry easily? Do you fume when something goes against your wish? Does your blood pressure rocket when someone tells you something that you don't like? Anger is a normal emotion of human psychology, but it is equally important to keep your anger under control. Just like any other emotion, anger too varies from person to person, and the circumstances. Uncontrolled anger can lead to mental and physical stress. It also causes stress on relationships and damages your health. Therefore, it is important to practice anger management exercises to control such extremes of emotions.

Here are some of the anger management tips that can help you control your anger:

1. Think before you speak: We often say something out of anger and then regret it later. This is a common condition that has been faced by almost everyone at some point of time. Do not say things abruptly without thinking. Always take your time and think over what you are about to say.
2. Express your anger once you are calm: Do not say things at the heat of the moment. Once you calm down, express your views on things that are bothering you. This will help you express better without hurting anyone.
3. Exercise: Regular exercise is one of the best tools to reduce stress. Light meditative exercises performed on a regular basis such as a morning jog or deep breathing can control your anger to a great extent.
4. Identify the specific cause: Instead of being grumpy about things that make you angry, try to find out the root cause of the issue and eliminate it, so that you don't have to face it again. Remind yourself that anger won't solve the problem and can only make situations worse.
5. Hold no grudge: Holding on to the negative feelings can only have a negative impact on your own health. Learn to forgive others. Forgiving not only keeps the relationship healthy, but also keeps you away from stress and negative emotions.
6. Practice relaxation tactics: When your temper reaches its height, put your relaxation tactics in action. A few tactics like deep breathing or repeating words to yourself like "Take it easy" or "Calm down" can actually calm you down during critical situations.
7. Take a timeout: Take short breaks during stressful times of your day. This helps to release some of your stress and calm you down. You may also listen to music, take a light snack or do something that you like, to spend some time away from stressful conditions of your daily routine.

remember, positive thinking will replace the negative thinking that is part of the depression and will disappear as your depression responds to treatment. 

let your family and friends help you. 
Depressive disorders make one feel exhausted, worthless, helpless, and hopeless. Such negative thoughts and feelings make some people feel like giving up. It is important to realize that these negative views are part of the depression and typically do not accurately reflect the actual circumstances. Negative thinking fades as treatment begins to take effect. In the meantime:

set realistic goals in light of the depression and assume a reasonable amount of responsibility. 

break large tasks into small ones, set some priorities, and do what you can as you can. 

try to be with other people and to confide in someone; it is usually better than being alone and secretive. 

participate in activities that may make you feel better. 

mild exercise, going to a movie, a ballgame, or participating in religious, social, or other activities may help. 

expect your mood to improve gradually, not immediately. Feeling better takes time. 

it is advisable to postpone important decisions until the depression has lifted. Before deciding to make a significant transition change jobs, get married or divorced discuss it with others who know you well and have a more objective view of your situation. 

people rarely" snap out of" a depression. But they can feel a little better day-by-day. 

remember, positive thinking will replace the negative thinking that is part of the depression and will disappear as your depression responds to treatment. 

let your family and friends help you.

Living with anxiety on a daily basis can be really stressful. And while you are dealing with anxiety, it is very important not to sway away with the symptoms and commit yourself to a treatment. For instant release of anxiety, you really don't need to go for a vacation or to the spa or a weekend retreat. It is easy to beat anxiety within 5-15 minutes, just being where you are.

So don't think and instantly reduce your anxiety to give yourself a wonderful day. Here are 5 ways to reduce your anxiety immediately.

1. Meditation: Meditation for a few minutes daily helps relieve anxiety. As per a research, doing meditation daily changes the neural pathways of the brain, thereby making it more flexible towards stress. Meditation is the simplest way to beat anxiety. All you have to do is just sit straight with feet on the floor and closed eyes. Next just focus your energy on reciting a mantra.
2. Deep Breathing: A 5-minute breathing regime is a sure shot way to relieve anxiety. Sit straight with closed eyes and place your hands on your abdomen. First start with slow inhalation of air through the nose. Feel the breath through your abdomen and head and then reverse the process by exhaling it out through the mouth. Psychologists state that deep breathing helps to bring down stress and anxiety by lowering the blood pressure.
3. Laugh Aloud: A good laugh is a great way to shed off the stress and anxiety. When you laugh, chemical endorphins are released which elevate your mood. A good laugh also lowers the cortisol levels which are the stress hormone.
4. Talk to someone: Distracting yourself by talking to friends and family helps. The mind starts wandering when in anxiety and alone and the effective technique to talk to some trusted person helps. The support you get from family and friends just boosts you back and wards you off the symptoms. In case of a panic attack, you can request the company of a friend and relative to watch over you.
5. Trick your anxious thoughts: Anxiety does not happen suddenly but is due to the mind's tendency to have negative thoughts spiraling day in and day out and the worse is that you have no control over the thoughts. Learn to tame these thoughts and the triggers which cause these to keep anxiety at bay.

There are strategies which you can try to help you keep anxious thoughts away.

1. Question yourself when you experience anxiety. A long checklist helps you make your thoughts more realistic.
2. Give affirmations to yourself that everything is okay, you will get over the situation. Usually, affirmations are made to comfort one.
3. Know the physical symptoms as many times physical sensations like in case of a panic attack tend to trigger anxiety and stress. When you get used to the symptoms, the mind does not send signals for anxiety to the brain. Create exercise to habituate yourself to a panic attack. There is no cure for anxiety but the fastest way to get your anxiety under control is to simply manage it.

It is not clear how exactly stress impacts fertility. It is not known whether high levels of stress can prevent pregnancy or affect a woman's chance of conceiving. We do know that reducing stress provides a better quality of life during times of intense personal challenge. 

What is stress? 

Stress is often defined as an event that a person sees/ feels is threatening. In order to protect itself, the body responds with a fight or flight response. How can stress impact a fertility patient? sometimes, infertility patients respond to the stress of being unable to conceive by aggressively pursuing treatment and procedures. Other patients withdraw and isolate from family, friends, and community. Neither of these extremes is ideal for patients who seek to treat their infertility and build a family. 

How can I reduce my stress? 

Having less stress in your life while pursuing fertility treatment may not, in and of itself, result in a pregnancy. However, developing better coping strategies to manage stress related to an infertility diagnosis and treatment can help you feel more in control and improve your overall well-being. 

It has been shown that stress does interfere with making rational and well-thought-out decisions. Reducing stress can allow patients to research, explore, and consider all the options available with a clearer mindset. By reducing stress, the pros and cons of one treatment course over another can be more effectively weighed and considered. 

Reduced stress is good for your health. While no one expects patients to approach fertility treatment stress free, finding ways to minimize stress while pursuing treatment can help. It is helpful for patients to look for ways to reduce the burden of infertility treatments and medical protocols. 

There are many stress-reducing techniques; some of the more popular methods recommended to fertility patients are: 

acupuncture 

aerobic exercise (may be reduced during treatment) 

collaboration with experts in stress reduction 

guided imagery 

journaling 

listening to music 

massage therapy

meditation 

mind-body groups 

mindfulness 

progressive muscle relaxation 

psychotherapy and cognitive behavioral therapy 

self-help books

support/educational groups 

visualization 

walking/hiking 

yoga

How can I help my friend/loved one? 

Friends and loved ones are facing a challenge. Telling patients to be less stressed can make them feel more responsible for causing their own infertility and feel blamed. Telling someone to relax can cause greater stress. However, asking how couples/friends are doing and suggesting concrete and pragmatic ways to reduce stress will enhance quality of life and give the patient back some sense of control. For many struggling with infertility, just having friends/loved ones available for listening is greatly appreciated. 

The goal of stress reduction is to minimize, not eliminate stress, by finding the technique that serves the patient's needs the best.