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Stress Health Feed

The Benefits Of Daily Meditation!

Dr. B Chandra 88% (93 ratings)
Diploma In Traditional Siddha, B.H.M.S
Sexologist, Bilaspur
The Benefits Of Daily Meditation!

The benefits of daily meditation can improve the health of the mind, body and soul.
When thinking of the practice of meditation and the benefits of daily meditation, some people may be put off by thinking it takes too much time or they can't just sit still when there are 100 other things to get done. Statistically, even just 20 minutes of daily meditation can have benefits on physical, mental and spiritual health. They may also perceive meditation as being part of some sort of religion. Think of the act of meditating as a form of stress relief first and foremost for the average individual. Here, you’ll find out what meditation is really about and be exposed to a whole new world of the benefits of daily meditation. 

Physical Benefits of Daily Meditation:
Physically, meditation introduces more prone, or energy, into your body to improve your health. Additionally, daily meditation lowers high blood pressure, and the lives of blood lactate, which helps in reducing anxiety attacks. It can improve your immune system, increase you energy level, as well as serotonin production which can help improve your behavior and mood. Been suffering from headaches lately? A benefit of daily meditation is that it can decrease some tension related pain that is inflicted on your body, such as insomnia, ulcers, muscle and joint problems and reduces tension headaches.

Mental Benefits of Daily Meditation:
Studies on the physical benefits of daily meditation have uncovered some remarkable findings around the effects mental benefits of daily meditation on the brain and mental health.
There is, among people who practice meditation of any type, a 75 percent drop in the occurrence of depression. There was a 30 percent drop in anxiety with a 65 percent rise in feelings of well-being. Each of these benefits spills over into some very crucial areas of importance. With anxiety disorders often comes impulsive behavior. This can cause addictions which is now at epidemic proportions around the world apart from the East. There is a reason for this. We have vastly different cultures and lifestyles that yield very different results. One of the most valuable and long-term benefits of daily meditation is we will no longer be subject to the ills that a spoiled Western culture delivers. We will reduce cravings for the fast food we eat. If we adopt mindfulness meditation, which we will get into in a bit, we will be far happier with less.
So, does this mean that we are going to want to sell our worldly possessions and climb the Himalayas? No. That, is yet another misconception. What will typically happen over time is the very mechanisms in the brain and body, as well as the emotional body will cease to be on overdrive. Your need to be turned on to every piece of technology for long periods of time or short bursts all day and night will disappear. Your brain is a very trainable and miraculous thing; however, it is also a creature of habit and likes it that way so much it will do all it can to keep it there.
Your brain works tirelessly to do two things. One, avoid pain and two, seek pleasure. So, in the case of the daily benefits of meditation on the mental and physical bodies, you can see it this way. You will become essentially addicted to the feeling and the freedom the meditation gives you. In essence, you will not just become a different person but a person that is attracted to vastly different things.
The next benefit is resilience. Life brings pain and adversity at times. Sometimes we can’t prevent or change that, so, how resilient we are becomes very important. Daily meditation builds our resiliency muscles.
This last benefit of daily meditation, at least on the most popular list, is it will help us live a lot longer and healthier and here’s why. If we were to ask the average person how they thought daily meditation could make you live longer and healthier, the typical answer would be heart attack and stroke prevention. While that may be true to an extent, the benefits of daily meditation on our longevity goes deeper than just a calm cardio vascular experience. What meditation does in this sense is cease the cravings to smoke or overeat due to emotions being on overdrive. 
As you go along on your daily journey, to work or school or wherever your path leads you regularly, you’ll see that daily meditation is something that will improve your emotional intelligence. For people with a propensity to bouts of anger, or those who tend to become easily irritated, you’ll notice that you react less and less on this scale. Your social connections will be so much different and so much more meaningful.

Image via Quiet Mind Meditation:
With practice, you can look forward to a lot of super changes in your mind that will start to come naturally and effortlessly. Within six months of daily practice you will notice a marked increase in your ability to focus and in your mental strength when you really need it. This is why meditation is great for students. Study time can be cut by 50 percent or more. Cramming will no longer be the way you will pass your courses and that means more free time for you!
There are many benefits of daily meditation for those in the creative arts. Dancers, singers and painters, as well as anyone who has to think creatively and have that special energy flowing through them are blessed through meditation. This is because when you train your mind in any type of meditation, you naturally remove energetic blocks and mental blocks from your existence. 

Spiritual Benefits of Daily Meditation:
Here we look at the spiritual side of meditation. Many people are so put off by meditation simply because they are confused as to whether they can or should meditate. Spirituality is the concept that we are connected to something bigger than ourselves. Meditation can help center that concept and even allows you the time to explore it within your own mind. Or not. If you want, you can sit there and think about the laundry you have to get done. 
One way to understand the benefits of meditation is to understand that yes, you are a spiritual being having a human experience. This means that the very act of being human, even being an atheist is still spiritual. It is who we are at our core. Who we are is not what we do or what we own. We are here to elevate ourselves through whatever belief system we have chosen. Meditation is simply another expression of who we are and a way to connect with our “source” whatever or whoever this may be to us.

Try Meditation for Yourself:
There are too many types of meditation to mention here. But, there is one type of very powerful meditation you can learn now, today and we are going to give you that bonus and teach you. So, can this really give you all the benefits that we’ve covered here if it’s really that simple? Yes. Why? Because less is more, period. With meditation you must keep this in mind.
When you are doing an activity like washing dishes or vacuuming or even walking, engulf yourself in that process. Stay there in the now. If you have thoughts let them pass through without judgement. Repeat how good it feels or the fact you can hear the wind or birds. No matter how corny it seems, it’s a way to keep your mind in one place, (where you are and no where else). The benefits we described come about when you develop the skill of being in the moment. You can do this for three straight months only three to four days a week and you will see a marked difference in being able to stave off distraction!
The second phase you can take a Hatha yoga class. Yoga was simply a way to deal with advanced meditation poses without falling asleep and was later developed into a more complex activity for health. This is the perfect second phase so you can begin to really enjoy the benefits of daily meditation. If you physically can’t participate in yoga, you can research other more complex meditation phases and you are guaranteed to see how mindfulness has honed your ability straight away. Meditation is a life-enhancing activity you can enjoy for many years. 
 

13 Principal Reasons For Suicidal Ideation ?

Dr. Nisha Khanna 88% (51 ratings)
Ph. D - Psychology
Psychologist, Delhi
13 Principal Reasons For Suicidal Ideation ?

Suicidal thoughts are quite universal and commonly experienced by people undergoing severe stressSuicidal ideations usually occur when a person feels that they are no longer able to cope, especially with an overwhelming situation. As these situations and thoughts are temporary; some do not carry it through, while others may be at a risk of attempting or committing suicide. Since the suicidal rate is increasing in today’s world; it becomes essential to identify the risk factors that are responsible for such behaviour and are given below:

  1. Many times students tend to have a high self-set standard for themselves, when they are unable to achieve those, they feel like a failure.
  2. In teenage or early adulthood academic pressureworkplace stresssocial pressuresrelationship concerns, and the lack of support systems are some of the reasons for suicidal ideation.
  3. High expectations from parents also have an impact on the child’s psyche and may lead to emotional instability. Mostly, parents put greater emphasis on marks, which soon starts to define the self-worth of the child.
  4. Children tend to take an extreme step because of stressfear of being scolded from parents or unhealthy parenting style. Later, stress grows into frustration and in extreme conditions, it can even turn into depression.
  5. The rise of suicide rate is due to urbanization and the disintegration of the traditional large family support system. As Indians become more progressive, their conservative households become less supportive of their choices pertaining to financial independencemarriagepremarital sexrehabilitation and taking care of the elderly.
  6. History of mental illnesssubstance abuseviolence, has a negative impact on the individual’s life and puts them at the very risk of suicidal tendency. The individual may be disposed to it directly or indirectly.
  7. Individuals with a history of traumatic events where the individual has been emotionalphysicallysexually abused or even bullied during the childhood, may develop a low self-esteem resulting in the feelings of worthlessness.
  8. Breakupinfidelity or death of a loved one can also create a negative perception of life, causing the very feelings and thoughts of ending one’s life.
  9. Deprived of family supportfinancially as well emotionallydeath of a parent or adverse parent interaction also has a toll towards feeling empty or isolated.
  10. Being under the influence of alcohol or drugs, especially when the individual is prone to devastating thoughts and feelings can increase the risk involved.
  11. Suicidal ideation is a common symptom in many psychiatric disorders and mental health issues like DepressionBipolar disorderBorderline Personality Disorder etc.
  12. Sometimes people get associated with peers having suicidal ideations, thus, identifying with them can push them at the risk of such behaviour.
  13. Overwhelming situations like unemploymentfinancial losses or being in a debt can also cause an inability to cope with the life stressors and can have a negative impact on the individuals thought process.

How to Prepare Well For An Examination?

Dr. Krishnarajsingh Thakur 89% (12 ratings)
MD - Homeopathy, BHMS
Homeopath, Akola
How to Prepare Well For An Examination?

"I have a severe stomach ache, I feel like vomiting ... Mom, please!! I can't go for exam." 
"I read it! I knew it all ... But I just blacked out." 
"I just couldn't write! My hands were trembling." 
"I messed up this question! I can do nothing right... I can never succeed in life!!" 

It's not uncommon for students to experience such problems before/ during an exam.

Most of us suffer from some degree of anxiety when we prepare or sit for an examination. Examination usually leads to a lot of tension and anxiety commonly known as examination phobia. Examination phobia or Examophobia is a mental disorder found in most of the students. When exams arrive, students become extremely worried and make plans about how to study, how to perform better and get good grades. Some students find exams so difficult that the phobia makes them sick as they simply find themselves unable to cope up with the exam fear. There may be sweating, palpitations that disturb so much that one cannot think straight and end up messing up the paper. Also, in subsequent exams, it becomes worse and the fear intensifies. The person may end up feeling a failure, feeling guilty and may even be suicidal! 

Anxiety is a normal human feeling that is part of life and can often serve as a good form of adrenaline. However, in few people, this adrenaline rush exceeds normal limits and at times may lead to some negative consequences.

Exam anxiety is:

1. Excessive worry about upcoming exams 
2. Fear of being evaluated 
3. Apprehension about the consequence 
4. Experienced by many normal students

POSSIBLE CAUSES 
(I) Environmental Causes

1. High expectations of parents 
2. Parents imposing their ambitions on children 
3. Parents competing for higher social status through child's scores 
4. Constant comparison with other kids 
5. Fear of teachers 
6. Insulting remarks from teachers

(II) Poor studying styles: 
1. Inefficient:

1. Irregular coverage of the entire syllabus 
2. Trying to memorize the course book 
3. Binge learning 
4. Studying all-night right before exams

2. Ineffective:

1. Reading without understanding the topic 
2. Unable to recollect the material 
3. Not making revision notes 
4. Not revising

(III) Psychological factors:

1. Feeling little or no control over the exam situation (rather than knowing and applying exam strategies) 
2. Negative thinking and self-criticism 
3. Irrational thinking about exams and outcomes 
4. Irrational beliefs "If I don't pass, my (family/boyfriend/girlfriend/friends) will lose respect for me" 
5. Irrational demands "I have to get at least 98% or I am worthless." 
6. Catastrophic predictions "I'll fail no matter what I do—there’s no point." 
7. Low Self-esteem 
8. Fear of failure

SYMPTOMS OF EXAM ANXIETY 
The symptoms can range from minor nervousness to a panic attack, which can ruin the test. But whatever the level of your anxiety, learning to keep yourself calm and managing the fear of sitting for an examination is what it takes to come out with flying colors.

1. Physical symptoms. Headache, nausea, diarrhea, excessive sweating, shortness of breath, rapid heartbeat, lightheadedness and feeling faint can all occur. Test anxiety can lead to a panic attack, which is the abrupt onset of intense fear or discomfort in which individuals may feel like they are unable to breathe or having a heart attack
2. Emotional symptoms. Feelings of anger, fear, helplessness and disappointment are common emotional responses to test anxiety. 
3. Behavioral/Cognitive symptoms. Difficulty concentrating, thinking negatively and comparing yourself to others are common symptoms of test anxiety.

HOW TO PREPARE WELL FOR AN EXAMINATION 
Fortunately, there are several methods that you can adopt to reduce your examination stress, which will not only help you to get higher grades but also improve your overall mental health.

1. Regular Studies Develop good study habits- ATTEND classes regularly, finish all the assignments on time, make notes properly and be an actively engaging student in school. Leave plenty of time to revise so that you don't have to do last minute cramming. Giving yourself adequate time will help to boost your confidence and reduce any pre-exam stress as you know you have prepared well. Instead of waiting for the eleventh hour, start studying as and when the academic year commences. With a good amount of time before hand, you will certainly feel more relaxed as you have plenty of time to give-in your best. 
2. Exercise Matters - It is of paramount importance to maintain mental, psychological and physical health to ace any exam. Exercising regularly, deep breathing and ‘pranayama’ help in improving one’s cognitive faculties, that results in lesser anxiety and simultaneously better grades in the tests. 

3. Don’t Undermine the Importance of Diet - Be careful about your diet during the exams. A diet lacking in essential nutrients can put a major dent in your preparations; make you feel nauseated, SLEEPY OR overstressed during the crucial hours. 
4. SLEEP WELL - Adequate sleep is also vital. SLEEPING TOO LESS OR TOO MUCH CAN ALSO HAMPER YOUR ABILITIES 
5. Support - Take short breaks in between and spend some quality time with your family; share your feelings and state of mind with them. Spending time with the family can turn out to be a major stress booster. 
6. Set a Study Time: Lastly, drawing up a schedule will help you make the most of your study time. Set aside a time for your studies and follow it meticulously. Keep it flexible so that you can make the necessary adjustments. 
7. Stay focused: Concentrate on your studies, not others during the examination time. Avoid talking with other students about the subject before an examination. 
8. Use Mnemonics: Mnemonics are the techniques of memorization. You can make chart, rhymes or phrase to memorize your lessons. 
9. Practice Deep Breathing Regularly - Meditation is one of the best medicine that can reduce your anxiety. Make a habit to Meditate at least 10 minutes per day. It surely increases your concentration power. 
10. Consult Psychologist: If your anxiety becomes uncontrollable, don’t hesitate to consult a psychologist or therapist. CBT (Cognitive Behavioural Therapy) is pretty effective in treating anxiety disorders. It helps to change your thought process and negative beliefs. Performance or test anxiety is highly treatable so you can get absolutely get a better result.

 

HOW TO ATTEMPT THE EXAMINATION IN BEST POSSIBLE WAY 
(I) ON THE DAY OF EXAM

1. Get a restful, uninterrupted sleep the night before so you wake up refreshed and revitalized the day of the exam. 
2. Have a healthy breakfast but strictly avoid oily and heavy food 
3. Recheck your required stuff (pen, pencil, compass box, eraser, admit card, watch etc) before leaving home. 
4. Take the water bottle along with you to the examination hall. 
5. Avoid touching new/left-out topic at the last moment. 
6. Aim to reach the examination hall well in time. 
7. Avoid being part of Before-exam peer discussions on How well-prepared or unprepared others are! The classic "Tera kitna ho gaya" question followed by undue comparisons can be a complete confidence killer. So Beware !! 
8. If feeling tensed, take deep-long breaths and engage in positive self-talk; reminding yourself that you prepared best to your ability and tell oneself " I CAN DO IT "

(II) IN THE EXAMINATION HALL

  1. First of all, fill the required information on the answer sheet. 
  2. Read the instructions carefully to figure out if you have a choice of questions, no. of questions to be attempted etc. 
  3. Read the question paper thoroughly before u begin writing and mark the questions under 3 categories: (a) Easy (b) Manageable (c) Difficult 
  4. Manage your time: This is where you strictly need to stick to the plan:
    1. Before you begin, allocate time for each question based on the marks it carries and difficulty level. 
    2. If you are not able to complete an answer within planned time-frame, leave some space and move onto the next question. 
    3. Always divide time in such a way that you are left with some time at the end to go back over incomplete answers and revise/recheck. 
    4. Always try to attempt all the questions. 
    5. Attempt the Easy questions first, followed by Manageable and Difficult questions at last. That way you stay secure, calm and confident. 
    6. Avoid writing too lengthy answer just because you know it well.

5. Presentation:

a. Handwriting should be neat & readable. 
b. Instead of very long paragraphs, put your answer point-wise. 
c. Wherever possible, illustrate the information via Flowcharts/diagrams etc. 
d. Highlight: underline or highlight the main points using pencil / coloured markers but you should keep it for last spare moments.

(III) TIPS FOR PARENTS: 
Encourage your kids! Parents have the ability to address underlying fears that may be present with test-taking. At a deep level, even subconsciously, a student may fear failure for a variety of reasons. There could be a fear of looking dumb to friends, of not getting into the best school, or of not meeting parent’s expectations. A great help is for parents to reinforce their unconditional support and encouragement to the child. Parents, let your children know that their grade does not determine their worth. Believe in your child. 

Help them get over the myth that "Success in exam is a predictor of success in life". 

Good marks = Great job. 
Poor marks = End of life!!

In short, "There are no secrets to success. It is the result of Time Management, Hard work and Learning from mistakes"

292 people found this helpful

Financial Issues Between A Couple!

Dr. Challa Subrahmanyam 87% (10 ratings)
M.S - Counselling & Psychotherapy, Post Graduate Diploma In Sexual & Reproductive Medicine, Certification In Counselling Process, LLB
Psychologist, Hyderabad
Financial Issues Between A Couple!

Financial issues can crop up between a couple, and if not sorted out in time, it has the potential to disrupt marital bliss. From the 19 th century to the 21 st century, the financial dependence of women on men has had a gradual transformation to financial independence. Yet financial issues between couples have not ebbed.

Having Different Spending and Saving Habits

The most common thread of discord among couples relates to spending habits. Sometimes it is the woman who likes to splurge on clothes and accessories, while the man likes to save every penny. Sometimes it is the man who likes to spend on booze and gambling and the woman likes to save. Sometimes both of them may be splurging on the stuff of their liking and they blame each other for not saving enough.

Debt Positions

Most people live with loans, be it credit card loans, car loans, home loans or something else. As couples discuss each other’s debt position, sparks may start flying if one has an awful record of taking loans and repayments.

Financial Obligations

Most often, while discussing financial matters, couples don’t take into consideration each other’s obligations. If one has inherited a debt from his/her late parents, one may have to repay it. This is an obligation that people have to meet if they don’t want to let go of the property which had been mortgaged to secure the loan. However, the wife may not try to understand this obligation on her husband’s part. Sparks may fly
between those couples regarding such financial obligations.

Power Play

Power play between partners can arise when one earns and the other does not. It may also arise when one of the partners does not have a job or one earns considerably more than the other. If one of the partners hails from a rich family and the other has a modest financial background, it may also cause power play between them. In all these cases, one with more income, a rich family background or the sole earning member may want to dictate spending or saving terms. This can cause friction between the partners.

Expenditure Related to Children

Having children is bliss, but raising them is expensive. It can cause friction between the partners if one wants to have more children than the other. If one partner wants two or more children, but the other is worried about the cost of raising more than one child, it may cause a squabble between them. At the end of the day, it boils down to being a financial issue.

Caring for Extended Family

One may need to take a loan to provide medical aid to his/her parents or to help his/her brother who has lost his job. However, the other partner may be upset with that person for this. It may result in bickering.

Whatever the case might be, it is important for partners to resolve any financial issue that may arise. And in case they are not able to resolve it themselves, they can get in touch with an experienced Psychologist to get a professional resolution.

215 people found this helpful

Leucoderma - Know More About It!

Dr. Swati Pawar 92% (81 ratings)
B.A.M.S.
Ayurveda, Navi Mumbai

Leucoderma is a genetic disorder triggered due to stress, irregular life style and constipation.

5 Ways To Deal With Stress!

Dr. Jimmy Mody 86% (45 ratings)
Transpersonal Regression Therapy, Integrated HYpnotherapy & Clinical Hypnotherapy, BA - Economics
Psychologist, Mumbai
5 Ways To Deal With Stress!

With today’s lifestyle, it is almost impossible to avoid stress. Each person experiences stress in a different way and can tolerate different levels of stress. For some work is a source of stress while for others it could be strained relationships or financial trouble. Stress, if not dealt correctly can harm a person mentally, emotionally and physically. Stress can also make a person age faster. Hence. it becomes essential to understand how to deal with the wear and tear of stress.

  1. Cut back on caffeine, alcohol and nicotineStress can fasten your heartbeat and lead to anxiousness and depression. Turning to nicotine, alcohol or any form of caffeinated drink may temporarily make you feel better but will worsen the situation in the long run. This is because all three of them are considered stimulants. Instead hydrate your body with plenty of water, fresh fruits juices and herbal teas.
  2. Exercise: Regular exercise is beneficial for a healthy mind and body. Exercising give you some time to yourself and gives you a break from whatever may be triggering your stress. Stress also causes the release of hormones such as adrenaline and cortisol. This can make you jumpy and tense. However, by exercising these hormones can be put to use and your body can be brought back to a calmer state.
  3. Talk to someone: Stress can lead to anxiety and depression. This can make you socially withdrawn and lead to even more stress. Hence, it is essential to find someone who you can open up to and share your thoughts and experience with. This will also help you make better decisions as stress can cloud your judgement.
  4. Get a good night’s sleep: Stress can affect your sleep cycles and make you either an insomniac or make you sleep excessively. In both cases, you wake up feeling tired and sans any energy to take on the next day. Give yourself a routine of going to bed and waking up at the same time every day to fight these effects of stress and to give your mind time to refresh itself. It will also help to avoid watching television or working on laptops or mobiles for an hour before going to bed.
  5. Prioritize: Seeing a never ending to-do list is one of the most common stress triggers. In such situations, stress can make you unable to complete your tasks efficiently and you’re left either feeling overworked or with an even longer to-do list for the next day. Hence, it is important to learn to prioritise tasks and get them done one at a time. Also, learn to say ‘NO’ to people when you know you do not have the time to take on additional tasks.
1 person found this helpful

Mam I had just slight feeling of heavy head not headache. And not a single other problem. First of all My doctor gave antidepressant cipralex 10 mg. This medicine had cured me in 1 month when I was depressed two years ago. But right now my problem increased when I took the medicine that is I am getting violent mood changes, nausea, increased heart rate and also bad thoughts. That's I want to say that I wasn't suffering from mental problem before taking the antidepressant and I had only heavy head. What should I do now. Please tell me in detail.

Dr. Ambadi Kumar 96% (6716 ratings)
MD, Fellowship in Intergrative Medicine, MBBS
Integrated Medicine Specialist, Kochi
Mam I had just slight feeling of heavy head not headache. And not a single other problem. First of all My doctor gave...
Change diet and lifestyle do not go to any psychiatris t do not take these medicines they will cause addiction fatigue, suicidal tendencies, weight gain memory loss, sexual dysfunction your problem can be completely reversed without medicines with just diet and lifestyle.
1 person found this helpful
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I have fully stressed. Over sleeping. Any time tired over thinking. How to solve my problem. Please suggest.

Dr. Akshata Bhat 95% (2098 ratings)
MBBS, MD - Psychiatry
Psychiatrist, Mumbai
I have fully stressed. Over sleeping. Any time tired over thinking. How to solve my problem. Please suggest.
Feeling low, having crying spells, sleep and appetite disturbances, and difficulty in concentration and attention are some of the signs of Depression. Consult a Psychiatrist for a detailed assessment. It is likely with medication and counseling the symptoms will improve. If you are feeling suicidal or hopeless consult a Psychiatrist immediately.
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I am not able to sleep properly because of my stress. I am an divorcee women n I have lot of tension in my mind n I am not able to concentrate on my studies. Please help me regarding this.

Ms. Rachna Mishra 92% (232 ratings)
M.A.(H)Psychology, PG Diploma in Child Guidance and Family Therapy
Psychologist, Delhi
I am not able to sleep properly because of my stress. I am an divorcee women n I have lot of tension in my mind n I a...
Hie lybrate-user Swimming can be learn only in water and to learn swimming first step is go into water. To develop interest and concentration on studies you have to sit and study. Take Challenge of 30 Days: Close all connections that can divert your mind. And start study. For 20 to 30 days forcefully spend time with your course books. You like or not. You understand or not. You enjoy or not. But have strong Will Power for this period. During this period of time you will be able to develop habit of reading. After this slowly slowly you would have developed your interest towards books. AND BELIEVE ME AFTER ONE MONTH. YOU WILL EQUALLY ENJOY YOUR COURSE BOOKS ALSO. You will have control on you. You will be doing what supposed to do. And if you can enjoy course books you can find enjoyment in anything in the world. Your life will be full of enjoy, energy, positiveness, happiness, bless and BLISS Just spare one month. For you .your career .your happiness. .your life. How to Overcome Distractions Our mind diverts from low to higher interest. If we train our mind it will change our life. Otherwise we have to face this problem again and again. This happens because we enjoy with gadgets or something else rather than our course books. And we have developed our habit of enjoying in these ways. But my friend, there is enjoy in course books also, you never knew. If you will try you can start enjoying course books. In GADGETS (or anything else) You Have ENJOYMENT as well as REGRET for NOT SPENDING TIME on COURSE BOOKS. But in COURSE BOOKS there is ENJOY, ENJOY and ONLY ENJOY and YOU WILL NEVER REGRET FOR NOT SPENDING TIME ON GADGETS. Emotional Intelligence: We Indians are very emotional in general. We Make attachments with persons or things very quickly. And many of us can be easily hurt by words or actions. And when why try to focus on study our those bad experience attack our mind and we find ourself helpless, clueless. We want to focus on study but our emotions drain our energy and distract again and again. And this way some time our Emotions become biggest source of distraction. So to manage emotions become must to balance life, to achieve our dreams. We are a bag of emotions and we cannot remove it, but we can direct our emotions, we can intelligently utilize emotions as an extreme power source, We can reduce negative effects on our life. Slowly-slowly we can overcome our this HABIT. Yes this is a habit not a nature. And first step is to accept this that Interest, Habits, Nature can be developed and changed. Tools that can help us to become emotionally intelligent and Powerful: Positive Attitude: I am also very emotional but I overcome this situation and anything cannot distract me at any cost. How I changed this. Our attitude, way of thinking, positive logics and strong arguments. When I Face such situation I think it is good. If I will again and again face these situation I will become use to of it. And then it will not affect me so badly. This positivity Distract me with my distractions. Acceptance: This is very powerful. If we can develop habit accepting something in extreme cases we can save us to be emotionally breakdown. If we accept or generalise then our pain become weaker. Problem Solving Attitude: Some time we become mentally or emotionally disturbed because we don't know how to deal with any situation. We cannot reply or react in proper way. And we take this as our failure or weakness. So have to develop Problem Solving Attitude. HOW TO IMPROVE CONCENTRATION We have highest level of Concentration in the morning and after 2-3 hours we connect with our daily routine, real world and our job/business/ school and we start taking pressure then slowly slowly we start to lose our concentration level. Now we have two options: [A] Avoid taking pressure: Manage your work and daily routine in such a way that you can balance all things very well, on time so that we can avoid pressure as possible as we can. So increase your efficiency and energy in work or study. [B] Develop habit of concentration in pressure: We have extreme competition in all areas, our life has become so hectic we cannot control or change the environment we live in. So better thing is we accept this situation as today's reality and improve our efficiency, energy, skills up to higher level. "Do Practice With Tough Conditions and It will Make You to Perform Best in Normal Conditions" Try This Creative Idea if it Suits You. Use Controlled Distraction to Remove Uncontrolled Distractions. (don't try during exams days) Use headphone and Play your favourite Song at Very Low Volume (almost not audible) and read your book. Slowly-slowly day by day increase volume (very small amount) and do your study but you will not notice the increase in volume. Keep Increasing Keep increasing volume and do study. (at start try for few minutes then increase time limit also. Now you have developed habit of reading with distraction. When You Will Remove This Distraction Also You will FEEL Very Peace and VERY HIGHER DEGREE of CONCENTRATION. Visualization: Try to visualize Your Book or Notes page, visualize the Diagram/ Formulae/ Paragraph. Visualize the Fonts and Color of Fonts. Try to visualize Lines of Paragraph and Last try to Visualize Word by Word. IT WILL INCREASE YOUR CONCENTRATION AS WELL AS DEVELOP PHOTOGRAPHIC MEMORY. Try this with other method of concentration. A) Read Aloud: WORLD'S SIMPLEST METHOD TO CONCENTRATE ON STUDY. If you find your mind is diverting again and again while you are studying then try to read aloud. It is very effective, fast and of course very simple to apply. A1) Deep Breaths: Before starting your study close your eyes and take 5-10 DEEP BREATHS. Put palms on your eyes. Use this every 1-2 hours. B) Observe your thought pattern: When your mind diverts, note down in which 'DIRECTION' it diverts. If you observe this way your Stray Thoughts will be removed and also work on those points you noted down. C) Recall: Make a recall of every 40-50 min of study. Slowly slowly Your mind will be MAGNETIZE towards study. Your Concentration will be increase and You will be able to Understand or Remember in one go. D) Use weaknesses of your mind: Connect your study with biggest aim or dream of your life. (Suppose next day you have to make this topic understand to the most beautiful girl of the class. I am sure you will be able to study without any single distraction. Even someone skip his meal also. Because your all energies are directed in only one direction. And EVERY PERSON has SUCH WEAKNESSES THAT CAN BE CONVERTED INTO HUGE POWER, FIND YOUR 'ULTIMATE POWER SOURCE' and use it Positively. E) Dhyana Mudra: It is very easy but very effective and powerful. DO THIS FOR ABOUT A MINUTE many times a day. It will IMPROVE YOUR MEMORY as well as CONCENTRATION. F) Concentrate on Your Body Parts: This is very Relaxing, Refreshing, Energetic and also improve your Concentration Level. Start with concentrating on the tips of your hand finger. Try to feel or visualize this. Soon you will Feel Some Vibration on that parts. Than slowly slowly Extend this concentration to hand and whole body. You will like your body is not there. Only your thoughts, your mind is alive. Do Some Experiments: Feel some Heat (in winter) or Coolness (like you are holding ice) in Summer. Feel the smell of rose (absence of smell in actual). Feel the soft touch of Rose on your Body. Go Higher: Feel the any Song, Dialogue (in mind only no sound is present in actual). Feel the scream of Peacock, Feel the sound of any musical instrument. Visualise white / blue/ orange / violet / green color before you eyes. G) Music/Painting: Learn or Practise Music or Painting or any other. It will make you relax as well as improve Concentration also. You will feel mental peace and calmness. It will energise you. It will be like your best friend. You will not feel loneliness. H) Vitamin C: Include vitamin C in your daily diet. It is natural mood freshener and will improve your concentration power. [Please Share your Ideas, Methods Techniques if you have any or you developed, it will help me and many others a lot. If you like I will include in this answer with your Name. Please share Your feedback. Which method work for you, Which didn't work for you, What problem you face, How Effective are these for you.] One of Most Inspiring Comments I recieved: "My dear friend I am overwhelmed to read this post of yours. The 30 day thing is very true and inspiring and Today I found a true path. I was struggling since one year for getting engrossed into the books. Tried everything but I think this 30 day cycle will surely work. Do keep guiding me on this regards for that. After 30 days from today will comment again.
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Tips For Living With Anxiety!

Dr. N A Khan (Unani Specialist) 92% (819 ratings)
Doctor In Unani Medicine(D.U.M.B.I.M)
Sexologist, Delhi
Tips For Living With Anxiety!

Tips for Living With Anxiety

  • If you deal with anxiety on a regular basis, medication doesn't have to be your only treatment.
  • To calm your mind and cut stress, try working these self-care tips into your daily routine:
  • Move your body. Exercise is an important part of physical -- and mental -- health. It can ease your feelings of anxiety and boost your sense of well-being. Shoot for three to five 30-minute workout sessions a week. Be sure to choose exercises you enjoy so you look forward to them.
  • Pay attention to sleep. Both quality and quantity are important for good sleep. Doctors recommend 8 hours of shut-eye a night. If anxiety is making it hard for you to fall asleep, create a routine to help you catch your ZZZs.
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