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Ms. Vibha Deshpande

M.Sc - Applied Psychology

Psychologist, pune

15 Years Experience  ·  750 at clinic
Ms. Vibha Deshpande M.Sc - Applied Psychology Psychologist, pune
15 Years Experience  ·  750 at clinic
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My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them....more
My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
More about Ms. Vibha Deshpande
Ms. Vibha Deshpande is a trusted Psychologist in Kothrud, Pune. She has had many happy patients in her 15 years of journey as a Psychologist. She has done M.Sc - Applied Psychology . She is currently practising at The Personality Clinic in Kothrud, Pune. Save your time and book an appointment online with Ms. Vibha Deshpande on Lybrate.com.

Lybrate.com has a number of highly qualified Psychologists in India. You will find Psychologists with more than 43 years of experience on Lybrate.com. Find the best Psychologists online in Pune. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Education
M.Sc - Applied Psychology - I.B.M.S. - 2002
Languages spoken
English
Hindi

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The Personality Clinic

Siddharth Towers, Kothrudpune Get Directions
750 at clinic
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I have all the symptoms of ADD what should I do. I cannot concentrate on anything and I get bored with everything.

C.S.C, D.C.H, M.B.B.S
General Physician,
Try to exercise on most days. You don’t have to go to the gym. A 30-minute walk four times a week is enough to provide benefits. Thirty minutes of activity every day is even better. Pick something enjoyable, so you’ll stick with it. Choose activities that play to your physical strengths or that you find challenging yet fun. Team sports can be a good choice because the social element keeps them interesting. Get out into nature. Studies show that spending time in nature can reduce the symptoms of ADD/ADHD. Double up on the benefits by combining “green time” with exercise. Try hiking, trail running, or walking in a local park or scenic area. Tips for getting better sleep Have a set bedtime and stick to it, and get up at the same time each morning, even if you’re tired. Make sure your bedroom is completely dark and keep electronics out (even the dim light from digital clocks or your cellphone can disrupt sleep). Avoid caffeine later in the day, or consider cutting it out entirely. Implement a quiet hour or two before bed. Try to turn off all screens (TV, computer, smartphone, etc.) at least an hour before bedtime. If your medication is keeping you up at night, talk with your doctor about taking a lower dose or taking it earlier in the day.
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My father is addicted to. Alcohol and his liver is quite damaged. What are the possible ways, by which he can leave his addiction. I also want to order a breathlyser to check him, what would be the appropriate company to order it.

MBBS, DPM
Psychiatrist, Bangalore
My father is addicted to. Alcohol and his liver is quite damaged. What are the possible ways, by which he can leave h...
Dear lybrate-user, motivational enhancement therapy for 12 weeks is helpful. It is a weekly therapy - can be done by anyone who has specialised in addiction treatment. Many clinical psychologist, social workers, alternate medical specialists, general practitioners, counsellors are trained by nimhans for 1 month in house training or in weekly virtual classrooms. They are given certificates. You can approach anyone with such certification. Checking on breathanalyser gives only the 1-2 hours of alcohol use. Mainly helpful for police persons to find out drunken driving. There are other blood and liver tests (ggt, sgot and sgpt ratio) which give an indication of longer use. They are for legal, diagnostic and research purposes. As a daughter, why do you do that for your dad. You are not going to police him. You are going to help him come out of his addiction. Please play that role. Start with improving his liver function so that he can eat well and digest his food.
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Hello sir .plz help me. Sir mere husband diwali se depression me hain. Mujhe kuch samajh nahi aa raha hai ki mai kaise unke sath behave karu wo ya to gum or chup ho jate hain ya fir gussa karte hain .doctor k yahan jane ko tayaar nahi hain. Unko jaise vaham sa ho gya hai. Har cheez par shak karte hain. please ap mujhe bataye k mai unke sath kaise behave karu. Mai bahut pareshan ho gai hu .mai unki help karna chahti hu unko in sabse bahar nikalne k lie. please suggest me k mai ye kaise karu.

M.Sc - Applied Psychology, MS - Counselling and Psychotherapy
Psychologist,
Hello sir  .plz help me. Sir mere husband diwali se depression me hain. Mujhe kuch samajh nahi aa raha hai ki mai kai...
Hello Lybrate user. Ma'am don't worry sab thik ho jayega .pls aap yeh steps follow karo. 1-Try to stay on the same team. "The enemy is the illness, and not the person with depression, 2-Don't get bogged down in stigma or angry feelings 3-Help this person get a proper diagnosis and treatment. 4-Show receptivity. Encourage a depressed person to talk about the way he or she is feeling, thinking or acting, and listen without passing judgment 5-Offer to go to a doctor's visit. 6-don't try told him how you're feeling what he feel cause you don't 7-help him to remember the happy moment in life 8-if he told you i'm depressed wouldn't tell him me to 9-get him out for hiking or make any hobbies he like. This is my opinion how to deal with depressed people from life experiences or if further you can personally visit your near by area .at least go and discuss this case with the psychologist.
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I am 68 years old and having sound health, my son and daughter are well settled and they are enjoying their life, my wife is quite wise and social lady, well caring tome and home. I remain in private job life long on higher position and good salary. Still I am giving consultancy to different industries and also doing my own share work. I have no worry regarding expenditure. But I always remain doubtful in my mind, always negative thoughts comes in my mind, many dreams are coming in my sleep so I feels tired when I got up. Due to this slowly I am becoming short tempered and causes of disputes between me and wife without any reason.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
You are indeed a very gracious man: you have taken total responsibility for troubling your wife without proper reason. Congratulations sir, not many people will admit it like you have done. I doff my hat to you and may your tribe increase. Now for the matter at hand: as we age we become more and more tired and our defenses start to lower further. At this time we become irritable with even trivial matters. Your tolerance will become lower and lower over time. Your disturbed sleep will definitely contribute to the frayed nerves even more. Sound sleep of at least 8 hours is a must for adequate rest for the brain and the body: less than 6 hours is the most significant cause of precipitating nearly 86 diseases! to avoid disturbed dreams you need to sleep as far as possible on your left ear. Eat less of flatulence causing foods at night; mainly pulses and fermented foods. Eat dinner early. If it is possible to reduce the time in your work involvement, it is ideally recommended. Explain all this to your darling wife because her understanding will help both of you. Besides as we age, we do become less secure and fear the slightest of things because we know our limitations now. It may help, if it does not disturb them too much for either your daughter or son to return home to offer a change of scene in the house, periodically. I hope you are also exercising regularly. This is extremely important too.
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I have memory loss and in 2016 I want to attend +12 public exam what I want to do

MD - Psychiatry, MBBS
Psychiatrist, Hyderabad
I think when you are saying that you are having memory loss, are you saying that you do not remember what you read for exams, there might be many reasons for the first and the foremost is the anxiety, followed by correct method of studying and last but not the least nutrition. Look into these aspects and try to correct yourself or take help from other and see.
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From the past 30 years my father was suffering with mental imbalance that means talking more with others, sleeping only 3 hours a day, and doing things which are not necessary, for that we had consulting a psychiatrist doctor he is giving one injection named RELIANCE, earlier when it was injected to him he calm down for 6 to 8 months, gradually the period was decreased to 3 to 2 month's. In that period he used to sleep more than 13 hours a day. Is there any permanent cure for this problem ?

DHMS (Hons.)
Homeopath, Patna
From the past 30 years my father was suffering with mental imbalance that means talking more with others, sleeping on...
Hello, lybrate user, to keep his nerve calm, he is requires to remain in rest, mentally hence, required to sleep most of the time. You may give him homoeo medicines/ @ gelsemium 20-6 pills, thrice. @ five phos 6x-4 tbs, thrice. *his diet be easily digestible, *? should tk, plenty of water, *go for meditation to reduce his stress and to nourish his brain to keep his nerve calm. *report periodically, >your feedback will be appreciated for further followup please. Tk care.
4 people found this helpful
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I am smoking from three years now and my dad's saying I have lever problem because bad smell is coming from my mouth. And it's due to smoking is that possible?

MDS Prosthodontics
Dentist, Delhi
I am smoking from three years now and my dad's saying I have lever problem because bad smell is coming from my mouth....
Smoking can surely cause bad breath and I think you very well know the will effects of smoking. Smoking can have bad effect on whole of the body.
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I am 25 year old male not able to smell anything since 6 months also I masturbate 2 - 3 time in a day. I am trying to stop this habit but after week I triggered to this things. How can I recover faster my health or energy after masturbation ? And why not am able to smell anything ? Please help me becoz I'm not able to concentrate on my work and day by day I'm becoming in less socialize. I hope so positive response from you people. Please help me.

B.A. Psychology, M.A. Psychology, Ph. D - Psychology
Psychologist, Delhi
I am 25 year old male not able to smell anything since 6 months also I masturbate 2 - 3 time in a day. I am trying to...
For your smelling difficulty, you should consult an ent specialist. For excessive masturbation, there are many reasons. Sex and sexual activities are natural relaxants. Probably youare stressed or do not have a goal in life, these are some reasons for diversion to these activities. Also check if you feel confident or not. When one feels incapable of facing other people, sometimes they tend to find comfort inthese activities. Analyse your situation and consult a psychologist to help you feel confident and more in control of your life.
13 people found this helpful
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Sir I feel tension n I n depressed by unemployment I did not remember essential things or work so what should I do.

MBBS, MD - Psychiatry
Psychiatrist, Chennai
Sir I feel tension n I n depressed by unemployment I did not remember essential things or work so what should I do.
Hello Paray stress can produce inner tension, depressive symptoms, difficulties to concentrate and other issues in any one. Unemployment is definitely a reason for stress. My advice to you is never back off. Fight hard until you win one day. Have a good diet and exercise. Don't skip breakfast. Avoid smoking and alcohol if any. Maintain a proper sleep pattern. Stay focused and keep targets to achieve to keep yourself motivating. All the best for a successful career and life.
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I have 3 day nightfall in week so I feel very guilty too see this, I am very depressed how I resolve this problem, pls give some advice to resolve my problem.

Masters in Clinical Psychology
Psychologist, Lucknow
I have 3 day nightfall in week so I feel very guilty too see this, I am very depressed how I resolve this problem, pl...
Night fall or wet dreams is a very common occurrence among men, especially among adolescents .This condition is characterized by involuntary ejaculation during sleep in the night or in the early hours of the morning. The frequency of these nocturnal emissions varies from person to person, most men only experience this condition in their adolescent years but few may suffer from it all their lives. So as you can see this condition is very common and nothing really to worry about except in very few cases where it is very frequent spread over a long period of time. Exercising regularly and avoiding spicy foods can lessen the frequency of nightfall. Studies have shown that using testosterone based drugs can increase nocturnal emissions, so try avoiding these if you suffer from nightfall. Here are a few more things that you can try to limit it – start jogging or brisk walking for at least 30 minutes every day. avoid consumption of any liquid for at least 2 hours before going to sleep. go for urination just before going to bed. avoid watching porn or erotic chats etc. Start listening to soothing music which gives peace of mind and gives soothing effects like the meditation gives. start reading good books at the time to keep the brain relaxed for a sound sleep. You should avoid constipation because an upset digestive system also sometimes causes night fall. Its little awkward but it works. Start doing masturbation once in a while may help control night fall. For query, consult
3 people found this helpful
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Are there any mental screening tests to find out the extent of depression? I mean tests like brain imaging, MRI etc.

DNB (Psychiatry), DPM, MBBS
Psychiatrist, Mumbai
Are there any mental screening tests to find out the extent of depression? I mean tests like brain imaging, MRI etc.
Neuroimaging techniques like mri and ct scan are not very much specific for depression although they show some findings. Newer imaging techniques like fmri is much better for detecting psychiatric disorders but its very much expensive and currently used as a research tool and seldom as diagnostic tool.
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All about Borderline Personality Disorder

DNB (PSYCHIATRY), DPM, MBBS,
Psychiatrist, Gurgaon
All about Borderline Personality Disorder

Personality refers to the enduring and habitual patterns of behaviour, cognition, emotion, motivation and ways of relating to others. In simpler terms, it's the persona we have for the world to see and interact with. If these patterns or ways of relating with others become nonadaptive or pathological, a personality disorder develops.

Borderline Personality Disorder (BPD) is such a disorder of personality that causes mood swings, self-esteem issues, impulsive behavior and recurrent self-harm behaviour. It is very difficult to lead a normal life with these varied psychological issues.

The symptoms begin to appear from early childhood but they take a serious form only when one reaches adulthood. Issues with behavior and emotion are difficult to treat, people suffering from this illness should be willing to spend a lot of time and be dedicated towards his/her recovery. Through treatments and therapies, they do make significant improvements over time.

Causes

The exact cause of borderline personality disorder is not known but various reasons have been hypothesised as possible aetiology. Neuro-chemical disturbance in the brain, genetic vulnerability, some kind of childhood trauma like abandonment, death, neglect and/ or sexual abuse are probable causes of the disease. Prolonged and chronic stress/ anxiety may also lead to triggering of BPD symptomatology in vulnerable individuals later in life.

Symptoms

  • Prolonged dysthymia/ sadness
  • Feeling lonely/ misfit
  • Emotional dysregulation or Frequent mood swings
  • Significant interpersonal issues
  • Self-Injurious behaviour like making cuts in skin, burning, pricking etc

These symptoms are warning signs of borderline personality disorder and should be paid attention to:

  • Abandonment issue - People suffering from BPD have serious abandonment issues. They have an intense fear that they would be left alone and often act out to restrict their love ones from leaving. Sometimes their strategy is to not get too close to protect themselves from being left alone, so they appear aloof.
  • Disturbed self-image - People have self-esteem issues, they sometimes love or hate themselves or see themselves as evil. They have unclear goals, views, beliefs and often end up changing their friends, lovers, jobs, sexual identity frequently.
  • Dysfunctional relationships - It is very difficult to maintain a normal relationship for people with personality disorder. They tend to have quick short-lived relationships and get put off very easily which leads to a lot of heartbreak.

Suicidal tendencies and frequent self-harm behaviour like cutting skin using blades/ sharp objects are common.

Drugs and alcohol abuse, eating disorders and sexual promiscuity are other forms of self-destructive behaviour commonly encountered in this population. Extreme aggression, delusions, transitional Psychotic states are other possible symptoms of BPD.

Love and support from family and friends are crucial for patients suffering from this disease. Prolonged counseling sessions, therapies and the effort to break away from the chronic gloomy thoughts will definitely lead one to a better life.

Related Tip: Signs and symptoms of Borderline personality disorder?

3565 people found this helpful

My wife's recently i. E on January got a job in goair ground staff in Delhi & I am in Imphal staying with my son, we had conversation in mobile phone everyday but sometimes I get depressed that she could leave me. I am also a Manipur state govt. Employees, it is very difficult for us to meet each other, I cannot leave my job & there is no goair airlines in Manipur. I'm m suffering from panic disorder for the last 1 years & now having medication from my Dr. I got stress each & everyday after the day she leave, I am restless & panicking that what will happen coz Delhi is not safe for North eastern people. So, finally give me some advice to stay free from stress that I am facing everyday. She is young & smart, I don't want spoil her life. This is her dream. I don't have any one to share. I know this is my personal life what to do in this circumstance, please advice. With thanks.

MSC Human Development , Hypnotherapy , Special Educator , ms- counselling and physiotherapy, Applied psychology Hons
Psychologist, Faridabad
My wife's recently i. E on January got a job in goair ground staff in Delhi & I am in Imphal staying with my son, we ...
You're a very beautiful soul who think about every person around with yourself. Don't feel stressed have faith on god always. When ever you feel stressed live with your other love ones like your son and other family members. You can do breathing exercise daily or you can do some relaxation therapy also. You can consult with a psychotheraphist for therapies. If you want to take our help you can contact with us.
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I use anti depressants Duvanta 20 mg this is mainly for Muscles tension my muscles will get contracted when anxiety comes is there any permanent cure in Ayurvedic or Homeopathy?

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
I use anti depressants Duvanta 20 mg this is mainly for Muscles tension my muscles will get contracted when anxiety c...
My advice is do not depend on medicine. Every medicine it has some side effects. Better to take psychological counselling. It has no side effects. Relaxation therapy helpful to come out of the anxiety problem. Lifestyle modification therapy helpful to change your life style management. Psychologist advises and suggestions it works on permanently on your life style management. So better to consult psychologist. Take his help. To come out of this problem. Ok best of luck.
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Hello there, I don't know what to do in my life, as I am detain from my engineering college for one year and feeling too much depressed. I did completed my diploma engineering with good grades but I don't know somehow I can't manage to do well in bachelor of engineering. So now I have time for one year and I don't know what to do, even I can't think and concentrate on anything. Even today morning I can't even brush my teeth, it's like I don't know how to do it. Please help me to get out of this mental situation, sometime I really feel to do suicide, but I know it's not the end. Please suggest me what to do. Thanks.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
Hello there,
I don't know what to do in my life, as I am detain from my engineering college for one year and feeling ...
You are angry with yourself and then you are turning the anger inwards which is causing you the depression. Go meet with a counselor and deal with this anger. You will need to occupy yourself and as well as get some tutoring for your engineering and prepare yourself to perform better. If you like you could work part-time and honorarily in an engineering firm related to your specialization to keep in touch with the practical aspects. Failure can be a stepping-stone to success. If you will it can be done and better too. In the meantime do the following: Daily exercise of at least half an hour is a must. Even if you go to a gym, ask for aerobic and/or callisthenic exercises with whatever else you are doing. A healthy body harbors a healthy mind. 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, consume less of fat and use olive oil instead, 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 is a new exercise called Super Brain Yoga, which is done by holding the right earlobe with your left thumb and index finger, and the left earlobe with your right hand’s thumb and index finger. In this position, you must squat down and rise up and do this for five minutes every day. There is some memory enhancing techniques and study methods that your teacher will be able to guide you with. If your home life is full of distractions and stress, it is likely to affect your memory, adversely. In that case, I suggest that the family goes for counseling too. The following foods do help too: Blueberries, walnuts, turmeric, Spinach, tomatoes, broccoli, acorn squash, green tea, oily fish, boiled egg, turkey, apples, oatmeal, leafy greens, lentils, pumpkin seeds, avocado, cinnamon, thyme, sunflower seeds, and red wine. Avoid sugar and junk food. You may also include these noted foods that are good for your brain health: Brain-Friendly Foods MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. But the MIND approach “specifically includes foods and nutrients that medical literature and data show to be good for the brain, such as berries,” says Martha Clare Morris, ScD, director of nutrition and nutritional epidemiology at Rush University Medical Center. You eat things from these 10 food groups: •Green leafy vegetables (like spinach and salad greens): At least six servings a week •Other vegetables: At least one a day •Nuts: Five servings a week •Berries: Two or more servings a week •Beans: At least three servings a week •Whole grains: Three or more servings a day •Fish: Once a week •Poultry (like chicken or turkey): Two times a week •Olive oil: Use it as your main cooking oil. •Wine: One glass a day You avoid: •Red meat: Less than four servings a week •Butter and margarine: Less than a tablespoon daily •Cheese: Less than one serving a week •Pastries and sweets: Less than five servings a week •Fried or fast food: Less than one serving a week.
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Sir I am 18 year old. I have many type of tension, depression, metal problem about my career and I have no friends at that time to share my feelings. At this stage I am very alone. So please tell me what I do for this problem.

M.S. Counselling and Psychotherapy
Psychologist, Bangalore
Sir I am 18 year old. I have many type of tension, depression, metal problem about my career and I have no friends at...
Please contact your school/college counsellor. The counsellor will help you to reliev your tensions by sharing your worries, doubts with him/her. The counsellor can give your more clarity about your career choices. All the best.
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My voice is no longer clear. Once the operation has occurred in childhood my palate. That time was plastic surgery. Kyunki my palate was not only full shell. Who I am now 30 years old but still not speak clearly passed a measure that is still my voice is perfectly clear and can be cured?

Master of Audiology and Speech Language Pathology, Bachelor of Audiology & Speech Language Pathology (B.A.S.L.P)
Audiologist, Bangalore
Hi Thank you for your question. Kindly meet a professional "Speech Language Pathologist" (SLP). I'm sure he/she will able to help you speaking clearly. You have to undergo voice evaluation (testing), after that only SLP will treat your problem based on severity. Regard Surender Gupta Audiologist and Speech Language Pathologist
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Due to tiredness sometimes my friend scolds his son unnecessary, then he feel guilty, what to do?

Bachelor of Ayurveda, Medicine and Surgery (BAMS), Masters in psychology counselling
Psychologist, Hyderabad
Dear, present lifestyle stress at work and stress on driving back to home on roads creates tiredness by reaching home, during the process we miss that children are waiting at home to share their happiness may be they passed in first class, or scored good marks that you have helped last night by teaching. At the same time they will come with fees not paid due to that they were punished inthe school, what I can suggest just spend two miniutes with children at the door and receive them thair anxity and just hug them and say I will be back after shower so that they will be cool and happy to wait for you till you fresh up, please try this technic and give feed back.
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Hello sir I mostly got angry and headache, I smoke alot sometime I think it might be because of smoking but this smoking made me relax most of the time. I need your suggestions is there any better way to control my anger.

MD - Psychiatry
Psychiatrist, Chennai
Hello sir I mostly got angry and headache, I smoke alot sometime I think it might be because of smoking but this smok...
Yes, you can take mood stabilizer medication from psychiatrist, which will control anger but not harmful like smoking.
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I am 19 years old, and I have a great sort of anger. I actually do not know wt I am doing if I am angry. What should I do.

M.Phill
Psychologist, Chennai
Think before you speak- in the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything and allow others involved in the situation to do the same. Once you're calm, express your anger as soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them. Get some exercise. Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or spend some time doing other enjoyable physical activities. Take a timeout. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry. Identify possible solutions. Instead of focusing on what made you mad, work on resolving the issue. Remind yourself that anger won't fix anything and might only make it worse. To avoid criticizing or placing blame which might only increase tension use" i" statements to describe the problem. Be respectful and specific. Don't hold a grudge. Forgiveness is a powerful tool. Avoid sarcasm, though it can hurt feelings and make things worse. Practice relaxation skills. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as" take it easy. Listen to music, write in a journal.
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