Anxiety Tips

Learn How To 'Make Time For Me Time', For Good Mental Health

PGDGnC DEPFE, MA - Psychology
Psychologist, Noida
Learn How To 'Make Time For Me Time', For Good Mental Health

We are often told of the absolute importance of putting ourselves first. Valuing ourselves. Loving ourselves 'take time out for yourself' we are told'make time for me time. But how is it to be done? what are we supposed to do in the'me time?

'me time' can be as unique as each of us. It can be done in many many different ways. It's all about experimenting and discovering what works for you. 

Mindless me times which are best avoided:

Often we spend our'me time' endlessly browsing through social media, playing games on our mobile, binge eating, binge watching the tv. Such activities (those that may be prefixed by'endlessly' or'binge') may on occasion, actually leave us feeling low, disconnected and listless and therefore these qualify as'not so healthy me times' and are best kept to'only very occasionally. 

Stress buster, mindless me times:

At other times our'me time' may include reading a book, watching a favourite tv serial, taking a walk, listening to music, dancing with gay abandon, eating an indulgent snack. I like to call these'mindless me times. These are great and extremely effective for de-stressing, taking a break and rejuvenating our energies. I recommend treating yourself to at least one'mindless me time' each day.

'mindful me times, an absolute must:

These are the'me times' when you choose to consciously and deliberately spend time with yourself. You look inwards, introspect, get to know yourself, understand yourself, forgive yourself, reassure yourself, applaud yourself, sympathise with yourself, appreciate yourself, encourage yourself. Basically, you give yourself whatever it is that you need from a true friend, at this moment in life.


Mindful me time essentials:

*alone, no disturbances no distractions, just you and your thoughts.

*in calm comfortable secure surroundings (whether simply at home or at an exotic holiday destination. That's your pick)

*celebrate yourself, by reminiscing,
-things about you that you are proud of,
-the obstacles you may have overcome,
-your achievements big and small,
-the joys of your life
-the sorrows that that are now past tense.

*forgive yourself for your follies.

*applaud yourself for your patience, courage. Whatever it is that defines you.

*get in touch with the real you. The imperfectly unique and beautiful you.

*understand yourself, appreciate yourself, accept yourself as you are. All of it - the good the bad the ugly.

Be patient, be persistent. Once you get to know you, you'll most definitely start enjoying your own company. Because no one can truly understand, appreciate and value you, the way you can. 

If you haven't done it so far, make a beginning today, at experimenting with'mindful me times. Even undergoing counseling sessions, focussed on discovering, understanding and accepting yourself qualify as'mindful me times.

 These are the ultimate self-care routine, and are an absolute'must' for maintaining good mental health and hygiene.

#maketimeformetime

Supplements Of Anxiety!

Dt.Neha Suryawanshi 91% (20706ratings)
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
Supplements Of Anxiety!

Supplements Of Anxiety!

1 person found this helpful

Social Distancing!

Dr.Sajith Babu S M 93% (12ratings)
MCh Neurosurgery
General Surgeon, Trivandrum
Social Distancing!

Social distancing is the key when you live with the virus. Reverse quarantine children and old age. Practice social distancing. Use online consultations.

#stay safe

1 person found this helpful

Homoeopathy For COVID 19!

Dr.Rushali Angchekar 92% (84826ratings)
BHMS
Homeopathy Doctor, Sindhudurg
Homoeopathy For COVID 19!

The main remedies to help prevent or mitigate the onset of COVID 19:

• ars album - it can support the immune system, and help minimise our anxieties and fears around the coronavirus, such as worries about family, friends and others, about getting the virus, about jobs and finances, which may make us restless, insecure and interfere with sleep. 

• if there are few or no indications for arsenicum, we would favour bryonia as a preventative as it may be the most likely remedy for the first stage of the virus with symptoms such as a thickly coated, white tongue, a headache, which may be bursting and behind the eyes, hoarseness and raised temperature. An unproductive hoarse or hacking cough develops with chills and sweating along with pain in the muscles, fatigue and irritability if disturbed, with worries about business.

At the very first sign of infection:

• even if you do not know that you have COVID, but you start with a snuffle or sore throat you can take acon.
Acon has the reputation of aborting a cold or other virus, if taken early enough.

• otherwise bryonia is the most likely remedy to be indicated if you develop the virus and may follow on from aconite

• a key symptom of COVID 19 is shortness of breath carbo veg, anti tart, are brilliant remedies to ease that shortness of breath

You can consult me before taking above homoeopathic medicines.

3 people found this helpful

Mass Hysteria!

Dr.Shivi Saxena 90% (54ratings)
M.Phil - Clinical Psychology, PG Diploma in Clinical Psychology, Master Degree In Psychology, Bechelor Degree in Psychology and History
Psychologist, Moradabad
Mass Hysteria!

In psychology and sociology, mass hysteria also known as collective hysteria, group foreboding, or collective obsessional behavior is a phenomenon that transmits collective illusions of threats, whether real or imaginary, causing rumors and fear (memory acknowledgment) in society. The medical term illustrates the spontaneous manifestation (production in chemicals in the body) of the similar hysterical physical symptoms by more than one person. A common kind of mass hysteria occurs each and every time a group of men or women believes or imagine that they may be suffering from a similar disease, condition, disorder or health problem. Mass psychogenic illness or epidemic hysteria affects groups of persons, indicated by excitement, stress, panic, anxiousness, irrational behavior, values philosophy morals, or inexplicable indications of illness.

Several reasons for mass mania or mass delusions:

  • Uncertainty and fear of the mystery
  • Humans fear the unknown and they do their best to make everything expected. When humans fail to understand something, they are generally scared. This kind of fear can motivate them to leap to irrational conclusions to calm themselves. Studies have shown that at the times of great uncertainty mass foreboding is more likely to take place.
  • Excessive stress
  • When a person is subjected to excessive stress he is more likely to make irrational conclusions about things or get delusional. Humans are smart but their thoughts often prevents them from using the minds properly.
  • Reception to suggestions
  • Human brain is very receptive to suggestions. Found in a single case of mass hysteria children in a school developed the symptoms of a no disease right after a popular kid at college, institution, university developed those symptoms. Whenever this occurs the powerful ideas were absorbed by the minds of people, kids and because of this, they believed they got infected by that disease.
  • Panic causes irrational thinking
  • When humans experience panic they have a tendency to think irrationally. With the effect of panic a suggestion can certainly skip to the subconscious mind and turn into a perception.
  • Attention seeking
  • Sometimes people experience mass hysteria to draw focus or awareness of their conditions.
  • India’s history of mass hysteria – monkey man to braid cutting

Forty-five-year-old kamlesh, who lives in delhi-ncr in gurgaon, became a victim of mass hysteria. Her brother, who stays in rewari where similar cases had taken place, had discussed this with her.

Several cases of mysterious braid chopping have been reported recently in from rewari, mahendergarh and mewat. It became an “epidemic” which was caused by mass foreboding. The far-flung parts of the location metropolis and surrounding areas were affected.

Some bizarre instances in india, which till date remain unexplained:

  • Monkey man or kala bandar
  • The “sweet water” on mahim creek
  • The “muhnochwa” scare
  • Ganesha’s milk miracle

Such incidents happen in india often, such as the black monkey, the statue of lord ganesh drinking milk in uttar pradesh, sweet water in mumbai and vampire sucking blood in tamil nadu. People in india easily affected because they were shown fear of superstition from childhood with statements like – if you did not do this work then god would be angry, feeding will make god happy. Never worrying about the fear of the people, there is no awareness among the people in this area.

Another example in which god krishna cursed a person named ashwathama in mahabharata. Even after 5000 years people have claimed that they have seen ashwathama, and anyone who looks at him, either goes crazy or paralyzed. Thus there is a fear of ashwathama in the entire village.

Similarly, there is story of the fort bhangarh. After 5 o’clock, there is no one is permitted to stay there, as the ghost comes after 5 o’clock. Therefore, there is reason to close because of fear, but some of my friends have claimed that they stopped and nothing else appeared.

The problem of braid cutting in the cities of uttar pradesh, haryana, delhi, gurgaon has been reported in signioficant number, but are mostly from the illiterate areas. No such case are reported from educated society of delhi or uttar pradesh. The braid cutting phenomena is a superstition, which spreads like an epidemic.

All this happens because of superstition and illiteracy. People easily believe because they do not have the ability to think, understand and rationalize. As there was an incident of appearing the black monkey in delhi, that incident also happened in the village, the person who was nervous, had trouble in the village, the incident of sweet water in mumbai was also in the village.

The only remedy is to improve education standards and making people aware of the facts.

World Mental Health Day - How Does Social Media Affect Our Mental Health?

Dr.Vaibhav Dubey 86% (25ratings)
MD - Psychiatry, MBBS
Psychiatrist, Bhopal
World Mental Health Day - How Does Social Media Affect Our Mental Health?

World Mental Health Day (10 October) is an international day for global mental health education, awareness and advocacy against social stigma. Being away or oblivious to social media is synonymous to not following the herd. Social media probably is no more the latest fad; it is the given code to take a deeper look into the present age. The rewarding fact about social networking sites is their ability to transport us to people and places millions of miles away from us. This epoch dictates of overproduction and maximum utilization of labor and snatches away the boon of communication.

Below mentioned points showcase how social media addiction negatively affects our mental health:

  1. Peer Pressure- Social media use also creates the fear of missing out because you want to do what everyone else is doing. This evokes anxiety and will give rise to negative feelings and emotions, which again create mental health problems and stress and anxiety disorders
  2. Fatigue and Stress- When you are using social media, you are constantly switching from one task to another because there is just so much to do and see. This information abundance can tire out your brain, especially when it is received chaotically. Your brain needs time and room for absorbing the data and processing the information, but multitasking on social media makes your brain work overtime. This can prevent it from relaxing and it will become exhausted as it tries to deal with the barrage of information. Hence, the fatigue puts your mind under a lot of stress and you may not be able to concentrate on anything at all.
  3. Social Anxiety- Even though the whole point of social media is to allow people to stay connected with others, it doesn’t have the same satisfaction and element associated with actual human interaction, which is a crucial human need. In fact, in some ways, it is too distant and this is not a good thing for those who become dependent on social media as it can lead to social anxiety. Those who are already suffering from this problem will find it even more difficult to indulge in face-to-face interaction. Real human interaction can become extremely scary for people as it is becoming common to hide behind your computer screens and not go out at all.
  4. Distraction- Social media is just tailor-made for decreasing our productivity because you spend hours looking at everyone else’s life when you could be doing something else. This means that most of your time is spent on viewing photos, liking posts, and writing comments and these activities don’t really require the use of your intellectual abilities. They aren’t intellectual at all and distract you from activities that are such as reading, studying informational articles on the internet, etc. Your brain doesn’t get enough food for development and your intellectual abilities can decline in this way. Your brain will slow down and not be able to respond quickly in various situations.
  5. Insecurity- One of the major problems with social media is that posts typically present an idealized version of what’s going on in everyone’s life. Usually, what you see isn’t actually reality because everyone has their problems and issues. Nevertheless, you end up comparing your own life with that of others and think less of your own. If people in your newsfeed seem to be having a good time, it will make you envious and affect your mood negatively. Research has shown that widespread use of social media can demotivate people, make them aggressive and cause a decline in confidence.

    So are you being adversely affected by social media? Here are some signs to look out for:
  • Low self-esteem.
  • Feeling low when you see other people's images and lifestyle.
  • Envy of others people lives - wishing your life was like someone else's.
  • Finding social media as your first and only choice of activity done for enjoyment.
  • Not having as many face to face conversations with your relatives and friends and feeling disconnected.
  • Being unable to do anything without feeling you need to share it online. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.
1802 people found this helpful

Massaging Your Body - 9 Reasons Why You Must!

Dr.Darshan Desai 86% (45ratings)
MD - Ayurveda, Diploma in Aesthetic Medicine, Diploma in Trichology - Cosmetology, Diploma in Diet and Nutrition, Register master Ayurveda practitioners
Ayurvedic Doctor, Mumbai
Massaging Your Body - 9 Reasons Why You Must!

In order to know the benefits of abhangya, it is important to understand what exactly abhangya is. We do, at times, massage ourselves unconsciously. However, the practice of massaging oneself from head to toe with nice and warm oil lovingly is known as abhangya. According to Ayurveda, like being loved by another person, abhangya too provides individuals with a deep sense of stability. Ayurveda states that daily practice of abhangya helps in restoring the balance between the three doshas of our body - the pitta dosha, kapha dosha and vata dosha.

Ayurveda states that the individuals who practice this self massage technique regularly become vey less affected and even less subjected to accidental injuries. These individuals also tend to become charming and very less affected by age. Now that we have discussed a bit of what abhangya is, here is a list of the benefits that come with it. 

  1. This self massage technique helps in nourishing the body and slowing down the ageing process considerably.
  2. This technique helps is bestowing individuals with good vision.
  3. This process helps in stimulating the internal body organs and increases and improves blood circulation. This results in lesser blood pressure and a healthier body.
  4. This technique helps in imparting a sort of firmness to the limbs and hands, thereby strengthening the body’s tolerance.
  5. This technique also benefits the skin. Well, the thing about our body is each organ in our body is interrelated with each other. So when any one organ starts working perfectly, everything else follows suit. It has been seen that this technique helps impart a sort of tone and vigour to the tissues of the body itself.
  6. Abhangya helps pacify the vata and the pitta doshas.
  7. If applied to the scalp, it helps in growing luxurious, soft, thick and really glossy hair.
  8. This is also said to reduce wrinkles on the face.
  9. When applied to the ears, stiffness of neck and jaw can be eased.
  10. We have discussed how this practice benefits us, but here are some of the situations when we aren’t supposed to perform abhangya.

  11. During menstrual cycle
  12. During pregnancy
  13. In swollen or painful areas
  14. Over skin that has any sort of rash or infection
  15. During any acute illnesses
  16. During any health condition until and unless the doctor said that it was perfectly fine to do abhangya
    All in all, Abhangya is a process that should definitely be carried out for personal well-being. If you wish to discuss about any specific problem, you can consult an ayurveda.
2503 people found this helpful

Lessons from Buddha for the current COVID-19 crisis

MD - Psychiatry, MBBS
Psychiatrist, Mangalore
Lessons from Buddha for the current COVID-19 crisis

Lessons from buddha that we need the most during these uncertain times- look inwards and be self-aware to transform oneself, radical compassion (loving kindness) towards oneself and others for harmony in the world; and being in the moment for inner peace. #buddha #calm #mentalhealth #covidsupport.

World Mental Health Day-Anxiety -5 Tips To Reduce It Instantly

Dr.Richa Khetawat 92% (24ratings)
Masters In Clinical Psychology (2004) & The Clinical Psychology of Children and Young People (2007), Certification in Clinical Psychology
Psychologist, Hyderabad
World Mental Health Day-Anxiety -5 Tips To Reduce It Instantly

World Mental Health Day is celebrated on 10 October. It is an international day for global mental health education. 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 the 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 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 blood pressure.
  3. Laugh Aloud: A good laugh is a great way to shed off 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 spiralling 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 that 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 as physical sensations like in the 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.

1510 people found this helpful

Unani Therapy For Sexual Anxiety!

Dr.Mir Baqtiyar Ali 89% (5468ratings)
Bachelor of Unani Medicine and Surgery (B.U.M.S)
Sexologist, Hyderabad
Unani Therapy For Sexual Anxiety!

Sexual interaction is not only about physical intimacy but has a lot to do with your mental and emotional state. Being in a perfect physical, mental and emotional state of mind enhances the sexual performance by several folds. Unfortunately, for some couples, sex can be a nightmare, leaving them depressed and stressed out. Some individuals get cold feet at the mere thought of sex, a condition known as sexual anxiety or sexual performance anxiety.

There can be many factors that contribute towards sexual anxiety in both males and females. While stress (physical and mental) is believed to be a leading trigger, the problem can also be an outcome of a strained relationship or not being happy about one's own body. At times, sexual anxiety can also surface when an individual tries too hard to satisfy their partner in bed.

How Unani can help in overcoming sexual anxiety?
Sexual anxiety may not be a small problem as it often appears to be. Unattended for long, sexual anxiety can trigger erectile dysfunction and ejaculation problems (such as premature ejaculation, having difficulties in getting an erection) in males. Females too might find it difficult to get an orgasm. The Unani treatment, believed to have its origin in Greece (introduced in India by Persians and Arabs), never fails to enthral us with its unique treatment.

Also known as Greco-Arabs medicine or Oriental medicine, Unani believes that a diseased condition is a natural body process while the associated symptoms are nothing but the body's reaction to the disease. According to Unani, there are four vital senses of humour in the body - Phlegm (Balgham), Blood (Dum), Yellow bile (Safra) and Black bile (Sauda). These humour are responsible for keeping the body well nourished so as to ensure optimum activities of the vital body organs.

Before treating the patient, the physician (Hakim) will carefully study the pulse of the patient to understand the functioning of the humour and also to identify the humour that is dominant over the others. Depending on the severity of sexual anxiety, the physician may recommend

  • Detoxification of the body to exclude the harmful toxins out of the body, enhancing the overall functioning and immunity of the body. This procedure is also known as Regimental Therapy (Ilaj Bil Tadbeer).
  • Since sexual anxiety is often found to be triggered by physical and mental stress, the Unani system also emphasizes the need to eat balanced and nutritious foods. The healthy dietary modifications go a long way to improve the condition of sexual performance anxiety. This therapy is known as Dietotherapy (Ilaj Bil Ghiza).
  • Based on the associated discomfort, Unani medicines which are 100% natural (based on plant products and herbs) are given to the affected individuals, a therapy termed as Pharmacotherapy (Ilaj Bil Dawa). Pharmacotherapy, amalgamated with Regimental Therapy and Dietotherapy plays a pivotal role to alleviate the complications and discomfort associated with sexual Anxiety, ensuring all the four senses of humour are in balance.
  • In cases where sexual anxiety is a result of some underlying medical condition, surgery (Jarahat) may be required.
1711 people found this helpful
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