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Psychologist Clinic

vngcbchdhmmgcvkhc kahamm
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Our mission is to blend state-of-the-art medical technology & research with a dedication to patient welfare & healing to provide you with the best possible health care....more
Our mission is to blend state-of-the-art medical technology & research with a dedication to patient welfare & healing to provide you with the best possible health care.
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vdfhighbccv is known for housing experienced Psychologists. Ms. Nanda Lal Jalani, a well-reputed Psychologist, practices in kahamm. Visit this medical health centre for Psychologists recommended by 100 patients.

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Dealing With Stress In The Corporate World

MBBS, MD - Psychiatry
Psychiatrist, Mumbai
Dealing With Stress In The Corporate World

Business world has evolved in the past few decades in such a manner where small businesses grow to become corporate. The world is increasingly being dominated by corporations and a significant number of people also work in these places.

Stress and The Corporate World:

One of the things that come along with the corporate environment is stress as it brings with it an entirely new lifestyle. Irregular food habits, odd shift durations, insufficient sleeping hours and extremely tough work situations are all part and parcel of this corporate world. Although highly rewarding in the path of materialistic pursuits, it squeezes out your life-force and pushes you to stress and other diseases such as:

  1. Depression

  2. Diabetes

  3. Blood Pressure

  4. Asthma

  5. Migraines and

  6. Acidity and other gastrointestinal problems just to mention a few.

Methods to Deal with Stress in the Corporate World:

In the corporate world, the level of stress proliferates quickly and very few workplaces actually harbor a healthy atmosphere to look after their employees. Thus you have to take steps to reduce stress by yourself. Here are some of the ways by which you can save yourself from the parasite of stress.

  1. You may often feel everything around you going haywire in your workplace. The next time you have this notion, try gathering your focus on everything that is going right instead. Let optimism fill your day and keep your cool knowing that losing it will only cause you harm.

  2. At work, when hours fall short for achieving your target, keep a To-Do list to manage your priorities in an efficient and organized way.

  3. For most people work seems to engulf their entire life. Do not allow this to happen at any cost. Maintain a healthy balance between your office and your personal commitments. Make time for the people you love.

  4. Take short breaks in between your work to rejuvenate your energy level.

  5. Try out methods of relaxation, for instance a long walk, a hot bath, yoga or meditation.

  6. Assess your work at the end of the day as well as set a schedule plan for the tasks to be completed on the following day.

  7. Engage in hobbies like drawing, painting, dancing and gardening or music to disconnect from the pressures of the corporate world.

  8. Pay a visit to a psychologist or a stress management workshop to de-stress yourself.

6 people found this helpful

I lost somebody closed last year since then I am feeling depression. So what am I do? Please help me.

MSC Human Development , Hypnotherapy , Special Educator , ms- counselling and physiotherapy, Applied psychology Hons
Psychologist, Faridabad
I lost somebody closed last year since then I am feeling depression. So what am I do? Please help me.
Why you think you lose that person this feeling will give you only sad thoughts and feelings. You need to change your thought process. Meet with any therapist near from you or you can contact us. Be positive for everything and think that your closed person is always with you now. He/ She Is always with you Where ever you are. If you want any other help you can contact us.
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Smoking Effects And How To Quit Smoking

MBBS, MD - Psychiatry
Psychiatrist, Delhi
Smoking Effects And How To Quit Smoking

When you smoke, you not only harm yourself, but also the people around you. Your lungs aren’t the only organs affected by tobacco; smoking has lasting effects on the mouth, nasal cavity, stomach, pancreas, kidney, liver, rectum etc. Smoking affects you physical and mental health, and can easily become an addiction. 

Smoking increases a person’s risk of suffering from many types of cancer including oral cancer, stomach cancer, lung cancer etc, as well as the chance of having a stroke or cardiovascular disease. It can also cause diseases like Chronic Obstructive Pulmonary Disease and Emphysema. Smoking speeds up the ageing process, and triggers the formation of wrinkles. It can also cause cavities, gum disease and suppress appetite. Heavy smokers often have difficulties with their sexual functioning by having difficulty reaching an orgasm, and can even be infertile. Men may have difficulty maintaining an erection, while women who smoke are more likely to suffer from complications during pregnancy. Decreased bone density and weakened eyesight are some of the other long-term effects of smoking. 

When it comes to quitting smoking, there is no one technique that can work for everyone. Smoking is an addiction that becomes a part of your normal routine, and hence, quitting cigarettes can be very difficult for many people. To successfully quit smoking, one must address both the addiction, and the habits that accompany it. 

The first step to quitting smoking is to set a date for when you will have your last cigarette. Inform your friends and family about your decision, especially those who you used to smoke with and ask for their support. If you feel you may be tempted to smoke around certain people, it may be a good idea to avoid them for a while. 

Given that smoking is a habit, it is natural to crave nicotine. You may experience withdrawal symptoms such as irritability, frustration, restlessness, insomnia, fatigue, constipation headaches and a reduced attention span. To cope with these effects, remind yourself why you quit in the first place. Find ways to distract yourself and reward yourself from time to time for not giving in to nicotine cravings. 

To cope with nicotine withdrawal symptoms, you may want to try cigarettes substitutes like nicotine gums or nicotine patches that deliver small doses of nicotine at regular intervals without the tar and other chemicals found in cigarettes. E-cigarettes, although popular these days, are not a safe alternative to smoking. Alternative therapies such as hypnosis and acupuncture can also help quit smoking. Consult your Psychiatrist, and be in regular follow up with him/her to stay clean and healthy.

1 person found this helpful

Hi I'm 28 years old single need some advice from you doctors. I'm literally fadap in my life becoz of my sexual feelings. My brain doesn't active my feelings of love. Since 1 years till now I don't feel sex feelings easily. I feel very depressed thinking of that what I have done to my life. I used to masturbate a lot before I know it affected me now. Now I doesn't feel sex life. Doctor I'm totally depressed for tat bcoz I want to make my future. Is it treatable to get my sex feelings back. I don't know which doctor to attend n what to tell them feels shy to tell. please tell is it treatable to get my feelings back.

MSC Human Development , Hypnotherapy , Special Educator , ms- counselling and physiotherapy, Applied psychology Hons
Psychologist, Faridabad
Hi I'm 28 years old single need some advice from you doctors. I'm literally fadap in my life becoz of my sexual feeli...
Hello lybrate-user, every thing can be possible if you are enough strong to face all situations. What you had done is all not your fault you didn't know its effects but there are really many hopes for you if you want to be healthy again. First you have to think that you are normal and healthy to live your sex life in future. It is just your imagination and nothing. Meet with a psychologist near from you and you can contact us also for telephonic counseling. Try to do yoga and meditation of any other physical exercises which keep healthy you body and mind both. If you want any other help you can contact us.
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Is there any fruit vegetable etc. Available at home which can release exam anxiety.

MBBS, DPM
Psychiatrist, Thrissur
Is there any fruit vegetable etc. Available at home which can release exam anxiety.
No No such things Please try to remove cause of anxiety. Do daily one hour exercise Yoga Breathing exercise Stop alcohol and smoking You will be alright.
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Hi .i m not consult before. I have cigarette habit daily 2_3 and occasionally drinks. I am scarred for my private part. Continuously decreasing my stamina and its not tight as before. Please suggest some medicine to leave cigarette habits and to make healthy my private part. M facings problem day to day life. Thanks.

MBBS, MD - Dermatology, venereology & Leprology
Dermatologist, Kota
Dear lybrate-user. The principle behind substance withdrawal is that you have to reduce the frequency and number. The number of cigarettes smoked in this week/month should be reduced in the next week/month. Same holds true for Alcohol. Visit a Psychiatrist.
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My cousin is recovering from psychosis. She is 19 year old now. She had symptoms in the age of 18 and symptoms become OK after 10 days after taking respideral2 mg and censpram lite. She is fine and doing her studies well but still on medication. Will She be able to live her life as a normal person?

MBBS, MD - Psychiatry
Psychiatrist, Raigarh
My cousin is recovering from psychosis. She is 19 year old now. She had symptoms in the age of 18 and symptoms become...
Hello lybrate-user you cousin have some sort of psychosis it may be due to any disorder like schizophrenia, Bipolar disorder, Depression, Acute Psychotic disorders etc. The prognosis of the Psychotic disorders depends on the Disorder what he was suffering like schizophrenia have most poor outcome, and Acute Psychotic disorders has most favorable course. Recovery also depends on the treatment whether he is taking right medications for right duration. Sometimes premature termination of the treatment can lead to reappearance of the Disorder so it's advisable to continue medications for atleast one year and if needed more than it. Patients with psychosis can live life like a normal person. They have to keep in touch with psychiatrist until they completely remit from their disorders.
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My cousin is recovering from psychosis. She is 19 year old now. She is fine now and doing her studies well but still is on medication of respideral 2 mg and censpram lite. Will She be able to live her life in the future like a normal person?

MD - Psychiatry
Psychiatrist, Chennai
My cousin is recovering from psychosis. She is 19 year old now. She is fine now and doing her studies well but still ...
If she takes regular medications, attends psychiatrist review regularly and you people give her adequate and normal emotional support and she gets trained in social skills, she can have normal life. All the best for her.
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What is a depression and how it is control by himself and which tablets in depression.

PDDM, MHA, MBBS
General Physician, Nashik
What is a depression and how it is control by himself and which tablets in depression.
Hello, There are many aspects of depression, the more of them you have the more likely you are to have a clinical depression. Some patients feel severely depressed and suicidal. If you have these feelings you should go to the emergency department immediately. Other things that people with depression can feel are sadness, low energy, lack of motivation, poor sleep, irritability, weight gain or loss, poor self image and sometimes even a lack of touch with reality. The more of these symptoms you have the more likely it is that you have serious depression. Treatments for depression include medications, counseling and exercise. Again the more of these you do the better your chance for a successful treatment. Good luck to you,
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I recently had a break up with my 4 years girl friend. After that I am fully depressed. I am not able to concentrate on my work. I have lost faith in almost everything. To be frank, I even wrote a suicide letter. Please help me.

MBBS, MD - Psychiatry
Psychiatrist, Mumbai
I recently had a break up with my 4 years girl friend. After that I am fully depressed. I am not able to concentrate ...
The end of a relationship often feels like the end of the world. After all the time and energy you have invested in it, it is very painful when it gets over. Keep in mind that life is full of ups and downs; nothing is permanent. The pain you feel today will go away with time. Give yourself time to heal. Give time, time. In the meanwhile don't isolate yourself from your friends and family. Confide in someone you are comfortable with. Make a list of life goals, and plan how to achieve them. Relationships are an important part of your life, but they are not everything. Spend time with those close to you, indulge in some enjoyable activities. Keep yourself busy. Slowly you will see that there is a lot to life. However if you are feeling suicidal, consult a psychiatrist immediately. Don't wait to feel worse.
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Depression - 4 Ways You Can Manage It

M.Phil in Clinical Psychology, Ph.D. Psychology
Psychologist, Hubli-Dharwad
Depression - 4 Ways You Can Manage It

Depression is a psychological condition, which can develop in men and women of any age. No one can identify the cause of depression. It can be excessive stress, failure in relationships, academic pressure and various other issues of these sorts. But depression in itself is a serious condition and needs to be treated as soon as possible, lest it aggravates.

Before trying to deal with depression through medicines and counselling, it is important to recognise the signs and symptoms of this condition and try as much as possible to come out of it on your own. There are certain natural remedies, which work during the initial stages of depression. It is only when these fail or it aggravates that the patient must be rushed for immediate counselling. Here are certain natural ways of treating depression.

  1. Sleep well: A sign that you are suffering from depression is lack of sleep. One does not get sleep no matter how hard he/she tries. Even after having sleeping pills, one does not get the correct amount of sleep that he/she requires. This triggers insomnia, thereby causing other health problems to develop. Thus, sleeping is mandatory. If needed, you must force yourself to sleep.
  2. Eat well: It is often said and seen that depression leads you to binge eat or over eat. Overeating would include indulging yourself to too much chips, chocolates, junk food and the like. This would unnecessarily make you gain extra pounds and can trigger obesity. Alternately, it has been seen that the patient lacks the desire to eat anything. This too can lead to adverse effects as the body balance gets disturbed.
  3. Exercise: Regular exercise helps in diverting your mind to something else for a little while. It also helps in keeping you fit and healthy. In case you do not like to exercise, you can opt for jogging or running or even simply taking a walk out in the open. Going out and inhaling fresh air, makes you focus on positive thoughts for a while. A daily dose of positive thoughts can do wonders for you.
  4. Experiment with yourself: Try something new each day that you have not tried ever before. This might include cooking, knitting, riding a bike and the likes. This keeps you busy and keeps your mind off the negative thoughts. What’s more, you might discover some of your hidden talents.

These are some of the natural remedies that you can opt for to fight depression before consulting a psychologist for the same.

11 people found this helpful

Hi I am Abhishek Mittal I have a great problem of depression since last 3 years so can you provide me a good medical prescription and about doctor also.

MS (counselling & psychotherapy)
Psychologist, Chennai
Hi I am Abhishek Mittal I have a great problem of depression since last 3 years so can you provide me a good medical ...
Two ways one when water is Boling on kettle two options for you pour some cold water Or reduce the stove flame You tried one, try other one also.
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I am too Lazy Nd Cannot Do Anything Nd Feeling Depression Sometimes What Should Be Done In This Can You Suggest.

PDDM, MHA, MBBS
General Physician, Nashik
I am too Lazy Nd Cannot Do Anything Nd Feeling Depression Sometimes What Should Be Done In This Can You Suggest.
Hello, There are many aspects of depression, the more of them you have the more likely you are to have a clinical depression. Some patients feel severely depressed and suicidal. If you have these feelings you should go to the emergency department immediately. Other things that people with depression can feel are sadness, low energy, lack of motivation, poor sleep, irritability, weight gain or loss, poor self image and sometimes even a lack of touch with reality. The more of these symptoms you have the more likely it is that you have serious depression. Treatments for depression include medications, counseling and exercise. Again the more of these you do the better your chance for a successful treatment. Good luck to you,
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10 Tips to Help You De-Stress

M.Sc - Dietitics / Nutrition, B.Sc. - Dietitics / Nutrition
Dietitian/Nutritionist, Delhi
10 Tips to Help You De-Stress

Rent a funny movie, go to a yoga class, keep a journal — these proven stress relief methods work. Not only will you feel better, but you’ll be happier.

These days it seems everyone is living and breathing stress. Trying to undo the tension can just add more stress if you take the wrong approach. But there’s no need to do that; there are many healthy, proven ways to get stress relief.

Here are some tried and true tips to get stress relief:

Exercise
“Run, do some yoga, punch a bag at the gym,”. Exercise is a way to manage stress that doesn’t have to add to your financial woes. For example, a 20-minute walk or jog around your block can yield up to 12 hours of improved mood. The main thing is to find a physical activity that you enjoy, whether it’s dancing or fly fishing.

Socialize 
Spending time with friends and family who give you a sense of belonging, purpose, and fun may provide all the stress relief you need.

Write
Dedicating a period of time every day to write about a situation that is bothering you may reduce tension and give you stress relief for the rest of the day. Keeping a journal can also help you solve problems or find positive angles amongst the stressors.

Laugh
Laughter really is the best medicine. It is proven to lower tension, and at the same time, improves blood flow and the health of your heart. Rent a funny movie or hang out with that wannabe-comedian pal, and forget about your worries for a while.

Take care of yourself
W'hen tension spikes, it can be tempting to put yourself last — but prioritizing healthy eating, physical activity, relationships, and sleep is necessary if you want to avoid making your stress worse.

Get some fresh air
If you are cooped up inside all day, take a few minutes to get outside and see the sun. A little time in the great outdoors can improve your mood and help you relax.

Be kind to yourself
Think about positive affirmations daily. Thinking negative thoughts only makes you feel bad and will increase stress. Tell yourself you are doing a good job, and believe it!

Meditate
Practice deep breathing and meditation exercises daily, and when you feel tension rising.

Be thankful
Showing thanks for your family, friends, and loved ones and being thankful for the positive aspects of your life has a calming affect. Not only does it give you perspective, it makes other people feel good, too.

Make a change
Sometimes the best way to obtain stress relief is to remove your source of tension. “for example, if you are in a job working at a certain pace in an environment that is objectively painful because of your boss, coworkers, and so on, and you’re doing it because you can earn 10 percent more money than doing something else, you could calculate that you might be better off doing something else,”.

Many people turn to unhealthy choices in an attempt to cope with tension, says goodstein. These include:

Substance abuse
Smoking
Overeating
Drinking alcohol to excess
Gambling


Even a seemingly harmless source of stress relief, such as computer games, can add to your problems if it cuts into the time you need to take care of yourself. Chances are that if you play computer games more than seven hours a week, you could be losing two hours of sleep a night — which will actually add to your tension in the long run. If you notice that you are starting to depend on unhealthy sources of stress relief and you can’t make a change on your own, seek help.

Some stressors are chronic and unremitting. “you may want to take a broad overview of your life to see if you have allowed yourself to be encumbered by factors that are making your life unpleasant.” if so, consider making a lifestyle change.

If you’ve been hiking, socializing, and taking care of yourself and you still have high levels of stress, talk to your doctor. Your tension could be a sign of another health issue.

Remember, you don’t have to live with tension. In fact, not only is tension unpleasant, but it is unhealthy. Keep trying out stress-relief techniques until you find the ones that work for you.

1 person found this helpful

How To Eat Right To Reduce Stress

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
How To Eat Right To Reduce Stress

How to eat right to reduce stress

During times of stress, we often turn to traditional "comfort" foods such as macaroni and cheese, pizza, and ice cream. Ironically, these high-fat foods are usually the worst possible choices because they can make us feel lethargic and less able to deal with stress. Not only that, but stress can drive up our blood pressure and raise serum cholesterol levels, wreaking havoc on our arteries and increasing our risk of heart attack.

Stress-relief-diet

The best solution? Low-fat, high-fiber, carbohydrate-rich meals with plenty of fruits and vegetables. They soothe us without sapping our energy and give us the nutrients we need to boost our immune system. Here's a guide to which foods reduce stress and which foods make it worse:

Foods to include

High-fiber, carbohydrate-rich foods: scientists believe carbohydrates cause the brain to produce more serotonin, a hormone that relaxes us. And lots of fiber is helpful in preventing late-night binging. Some examples of healthy comfort food include baked sweet potatoes, minestrone soup, or sautéed vegetables over rice.

Fruits and vegetables: chronic stress can weaken our ability to fight disease. By upping our intake of antioxidant-rich fruits and vegetables, we can boost our immune system. Acorn squash and carrots, for example, are great sources of the antioxidant beta-carotene. And citrus fruits provide plenty of vitamin c, another stress-busting antioxidant.

Foods to avoid

High-fat foods: fatty foods such as meat or cheese dishes and many baked goods thicken our blood which in turn makes us feel tired, even lethargic. This is clearly not a good way to reduce stress! even just one high-fat meal can increase our risk of a heart attack.

Caffeine: many of us deal with a stress-induced lack of sleep by turning to coffee, tea, and colas. Unfortunately, caffeine stays in our systems longer than many realize. Cutting back on caffeine can help with both sleeping problems and jitters.

Sugar: as a carbohydrate, sugar tends to calm us. The problem with sugar is that it's a simple carbohydrate so it enters and leaves the bloodstream rapidly, causing us to, in effect" crash" on the other hand, complex carbohydrates? such as pasta, beans, and lentils, the starchy parts of foods? soothe without bringing us down.

2 people found this helpful

I fear for everything. I feel tensed for even silly small situations I feel anxiety in those situations What to do? How to be strong and brave.

C.S.C, D.C.H, M.B.B.S
General Physician,
I fear for everything. I feel tensed for even silly small situations
I feel anxiety in those situations What to do?
H...
You have to do meditation and yoga ott control anxiety. Suffering unwanted anxiety is very much prevalent nowadays! It is common complaint that" I Suffer from anxiety. Please help me" Anxiety is a very normal emotion, which gives rise to feelings of nervousness every now and then. An anxiety disorder is a serious medical condition in which people experience a high degree of distress and mental trauma, which hinders a normal life. People suffering from this medical condition experience high levels of anxiety and nervousness almost all the time. Here are the cardinal symptoms that indicate you're suffering from anxiety disorder. 1. Troublesome & Excess worry - This condition prevails if you worry about the day to day activities too much on a regular basis. It is identified when you start taking too much stress about very common and routine things, related to life or work which tends to affect you in an adverse way. A noticeable sign of excessive worry can be too much fatigue. 2. Lack of Sleep/irregular, disturbed sleep - Problems in falling asleep at the right time and problems in maintaining an uninterrupted sleep are two signs that indicate you have an anxiety disorder. 3. Baseless / Irrational fears - This symptom is not generalized; instead, it is specific and subjective in relation to a particular thing or situation. The fears that are experienced under this category are sudden and unexpected in nature and there is no fixed rationale behind these fears. One may ear of death or accident or fall from a plane and so on. 4. Muscle pain - Muscle discomfort and pain is one of the leading physiological causes of an anxiety disorder. The pain felt is chronic and pervasive, and is very common among people facing situations of anxiety. If you are exposed to constant periods of anxiety, you will experience fatigue, muscle pains and lethargy or unwillingness to work. 5. Unexplained indigestion - Problems related to the digestive system are also a sign of anxiety disorder. In this case, you may face constant digestive problems accompanied by a common disorder called IBS (Irritable Bowel Syndrome). IBS refers to an anxiety situation in the digestive tract, which is characterized by sudden urge to defecate on eating, stomach aches, cramping, bloating, gas, constipation, and/or diarrhoea. Apart from the above-mentioned symptoms, other symptoms of an anxiety disorder include stage fright, self- consciousness, panic attacks, memory flashbacks, perfectionism, compulsive behaviours, self- doubt, and such others. Symptoms vary depending on the type of anxiety disorder, but general symptoms include: • Feelings of panic, fear, and uneasiness. • Problems sleeping. • Cold or sweaty hands and/or feet. • Shortness of breath. • Heart palpitations. • An inability to be still and calm. • Dry mouth. • Numbness or tingling in the hands or feet. Anxiety is a normal, predictable part of life. However, people with an anxiety disorder are essentially phobic about anxiety feeling. And they’ll go to any lengths to avoid it. Some people experience generalized anxiety disorder (GAD), excessive anxiety about real-life concerns, such as money, relationships, health and academics, Others struggle with social anxiety, and worry about being evaluated or embarrassing themselves. People with obsessive compulsive disorder (OCD) might become preoccupied with symmetry or potential contamination. The bottom line is that people can experience anxiety, and anxiety disorders, related to just about anything. Most of these steps contribute to a healthy and fulfilling life, overall. To sum up, making some basic lifestyle changes can do wonders for someone coping with elevated anxiety. Take these steps from today. 1. Take a deep breath. Deep diaphragmatic breathing triggers our relaxation response, switching from our fight-or-flight response of the sympathetic nervous system, to the relaxed, balanced response of our parasympathetic nervous system, according to, clinical psychologists, who have suggested the following exercise, which you can repeat several times: #Inhale slowly to a count of four, starting at your belly and then moving into your chest. Gently hold your breath for four counts. Then slowly exhale to four counts. 2 Be active. One of the most important things one can do to cope with anxiety] is to get regular cardiovascular exercise,” For instance, a brisk 30- to 60-minute walk “releases endorphins that lead to a reduction in anxiety.” You can start today by taking a walk. Or create a list of physical activities that you enjoy, and put them on your schedule for the week. Other options include: running, rowing, rollerblading, hiking, biking, dancing, swimming, surfing, step aerobics, kickboxing and sports such as soccer, tennis and basketball, in short just anything you can do to be physically active 3. Sleep well. Not getting enough sleep can trigger anxiety. If you’re having trouble sleeping, tonight, engage in a relaxing activity before bedtime, such as taking a warm bath, listening to soothing music or taking several deep breaths and meditation is excellent .If you’re like many people with anxiety whose brains start buzzing right before bed, jot down your worries earlier in the day for 10 to 15 minutes, or try a mental exercise like thinking of fruits with the same letter. 4. Fight an anxious thought. We all have moments wherein we unintentionally increase or maintain our own worry by thinking unhelpful thoughts. These thoughts are often unrealistic, inaccurate, or, to some extent, unreasonable. Thankfully, we can change these thoughts. The first step is to identify them. Consider how a specific thought affects your feelings and behaviours. Is it helpful or unhelpful? These are the types of thoughts you want to challenge. Therefore it is suggested asking yourself: “Is this worry real?” “Is this going to happen?” “If the worst possible outcome happens, what would be so bad about that?” “Could I handle that?” “What might I do?” “If something bad happens, what might that mean to me?” “Is this really true or does it just seem so. Then, reframe or correct that thought to make it more accurate, realistic and more adaptive. For example: “I would feel embarrassed if I tripped on the stage, but that’s just a feeling; and it won't last forever, and I would get through it.” 5. Say an encouraging statement. Positive, accurate statements can help to put things into perspective. See these examples: “Anxiety is just a feeling, like any other feeling.” and “This feels bad, but I can use some strategies to cope with it.” 6. Stay connected to others. Social support is vital to managing stress, Today, call a loved one, schedule to go to lunch with a close friend. Talking with others can do a world of good. Another option is to get together and engage in an activity that improves your anxiety, such as taking a walk, sitting on the beach or going to a yoga class. 7. Avoid Alcohol and caffeine. Managing anxiety is as much about what you do as what you don’t do. And there are some substances that exacerbate anxiety. Caffeine/alcohol is one of those substances. The last thing people with anxiety need is a substance that makes them feel more turned on, which is exactly what caffeine/alcohol does. 8. Avoid mood changing drugs. “While drugs and alcohol might help to reduce anxiety in the short term, they often do just the opposite in the long term,” Even the short-term effect can be harmful. Experts have treated countless clients whose first panic attack occurred while they were taking drugs such as marijuana, ecstasy or LSD. “Panic attacks are bad enough if you are straight and sober, so imagine how bad they are if you are high, and can’t get untied until the drug wears off.” 9. Do something you enjoy. Engaging in enjoyable activities helps to soothe your anxiety. For instance, today, you might take a walk, listen to music or read a book, 10. Take a break. It’s also helpful to build breaks into your day. As it is said, this might be a “simple change of pace or scenery, enjoying a hobby, or switching ‘to-do’ tasks.” “Breaking from concerted effort can be refreshing.” 11. Solve Problem It is suggested considering how you can address the stressors that are causing your anxiety. Today, make a list of these stressors and next to each one, jot down one or two solutions. 12. Read a book. There are many valuable resources on anxiety, which teach you effective coping skills. Some recommended are Dying of Embarrassment for people with social anxiety; The BDD Workbook for body dysmorphic disorder; The Imp of the Mindand The OCD Workbook for obsessive-compulsive disorder. And It is suggested "Stop Obsessing" for adults with OCD (and Up and Down the Worry Hill for kids with OCD). For people with panic attacks, it is suggested Don’t Panic: Taking Control of Anxiety Attacks. For a general overview of cognitive-behavioural therapy for anxiety, 13. Engage in calming practices. “Meditation, yoga, or other calming practices can help minimize anxiety in both the short and long term.” Sign up for a yoga class or watch a yoga video online. Meditate right now for just three minutes and do for yoga 14. Consult a therapist. Sometimes anxiety can be difficult to manage without professional help, Many organizations include databases of providers who specialize in anxiety (along with helpful information). 15. Accept your anxiety. If you really want to effectively manage your anxiety, the key is to accept it, “This might sound strange. But anxiety, “in and of itself,” isn’t the real problem. Instead, it’s our attempts at controlling and eliminating it, not accepting these unwanted inner experiences is the actual source of self-induced suffering.” Accepting anxiety doesn’t mean “resigning" ourselves to a life of anxious misery. It simply means that we are better off recognizing and fully accepting the existence of anxiety and other uncomfortable emotional states that are inevitable, but transitory. So if you experience anxiety today, simply observe it. “Think of it like a wave of the ocean; allow it to come in, experience it, and ride it out.” Anxiety can feel overwhelming. It can feel like chains around your feet, weighing you down. But by taking small steps – like the ones above – you can minimize your anxiety and cope effectively. Have A peaceful life ahead.
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Sir I am loving a girl from past 4 yrs. Because of misunderstanding I am getting hurt day by day. I want to get rid of this relationship. I am loving her surely. How can I come out of this.

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
Sir I am loving a girl from past 4 yrs. Because of misunderstanding I am getting hurt day by day. I want to get rid o...
Dear user. Coming out of an affair is not that easy task especially when you still love her. Therefore I suggest you not to try come out of the relationship. Instead, you should try to love her more and amend the behavior according to your girl friend. Take care.
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Hello, I would like to know how to increase concentration and memory power for easy learning.

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. I can understand. Memory and mind power depends on three aspects. Understanding, retention and recollection. Recollection is easy if your retention is proper and flawless. Retention is possible when you are able understand what you read or learn. To understand you should have concentration. Concentration comes from effective learning techniques based on creative and active learning. Physical exercise, outdoor games, entertainment, socializing coupled with systematic learning improves your memory and mind power. Vegetables, fruits and nuts are perfect for memory. Brain games like sudoku and jigsaw puzzles helps too. Avocados, Beetroots, Blueberries, Broccoli. Celery, Coconut Oil, Dark Chocolate etc are good for improving concentration and memory. I suggest online education counseling. Take care.
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