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Only A Silent Mind Can Be A Healing Mind
Crises call for action, and the COVID-19 crisis has triggered global action, much of it motivated by alarm, fear, and the dread of uncertainty. But what about the individual person who feels afraid and uncertain? I’d like to propose an answer based on the silent mind. I realize that this approach might sound a bit alien and “spiritual” in the wrong way, but building castles in the air or retreating into yourself isn’t what silent mind is about. A silent mind is about reconnecting to your source. Everyone relies on the top layer of the mind, which is active, constantly thinking and feeling. But when these feelings get fixated on anxiety, alarm, dread, and uncertainty, the active mind cannot pull itself out of its own spiral. Mental activity becomes useless to heal itself, just as a runaway car cannot apply its own brakes. What is needed is a reset. The reset isn’t just mental. Your thoughts are received by every cell in your body, and in turn, all kinds of processes are affected—the immune response, hormonal cycles, sleep, and overall mind-body balance, or homeostasis. If the active mind becomes confused and chaotic, balance is disrupted everywhere. What to do? Centuries ago, in every culture, a deeper level of mind was discovered, and the usual expression surrounding this level, which is silent, calm, and undisturbed, became religious, as in the Old Testament injunction, “Be still and know that I am God.” If we replace God with “your source,” the message comes through to modern ears: Be still and know that I am your source. The most direct result of heeding this message would be to meditate because meditation gives direct access to a silent mind. But countless modern people have tried meditation, and they do not experience the kind of reset that is needed in a crisis. Partly this is due to lack of commitment; the average person has tried meditation and left it behind or only meditates when a sort of psychological Band-Aid is needed. Let me look a bit deeper to show what has been missed, because a silent mind is truly the only healer. In medical school, homeostasis is described as basically physical. If you go for a run, your heart rate, respiration, blood flow to muscles, digestive process, etc. are thrown out of balance, but once you stop running, homeostasis is restored. At the negative end of experience, if you experience a great shock, the fight-or-flight response throws you into extreme imbalance, but when the shock ends, balance is restored. Unfortunately, under a constant threat like COVID-19, the shock doesn’t end. The usual stress response is designed to last no more than a few minutes. Extended to days and weeks, it turns on itself and begins to create damage. The damage first appears psychologically. Under constant stress, people feel tired, grumpy, depressed, anxious, irritable, impatient, and so on. Keep up the pressure, and the next stage is fatigue, lethargy, dullness, and depression. If the stress still doesn’t abate, physical symptoms start to develop, often beginning with insomnia as the result of hormonal interactions being thrown out of whack. There is a lot more to say about this, but the bottom line is that a holistic reset is needed. Without noticing it, you have been holistically resetting yourself for your entire life. Homeostasis isn’t just physical; it involves the whole person. The command center for resetting the whole person isn’t found in our cells, not even our brain cells, and it isn’t found in the active mind, which is just the top layer. The command center for holistic resetting is at the source. Be still and know that I am your source. The evidence for this has existed for decades. Meditation affects heart rate, respiration, brain activity, inflammation markers, and stress levels. Medical science studies each of these factors individually, but we shouldn’t miss the forest for the trees. Everything comes back to the same source. Your source is still and silent; you come closest to it in deep, dreamless sleep. But in a crisis, everything doesn’t automatically go back into balance the way your heart rate will return to normal after you quit running. It turns out that there is useful silence and not-so-useful silence. As consciousness starts to move from its silent source, different paths open up, and the paths you have favored become your unique way of turning silence into something else. Nobody handed you a user’s manual, but in broad terms, silent mind takes a path that is either/or. Let me map how these pathways diverge. Fear or love Separation or unity Suffering or bliss Renewal or habit Self-esteem or self–doubt Security or insecurity Comfort or stress Acceptance or resistance Awareness or unconsciousness These choices arise from silence; they have the same source but travel in opposite directions. If a person is fully conscious or awake, the pathways are directed toward the desirable experiences of love, security, bliss, creativity, renewal, and so on. But as things stand, we are all entangled in a web of choices that are mixed. We suffer but also feel bliss; we love but also fear; we feel self-worth but also self-doubt. A crisis throws us into deeper confusion as it entangles us in too many wrong responses. Healing consists of allowing the silence to go in the right pathways. In every spiritual or wisdom tradition, pure consciousness unfolds, if let alone, in the direction of love, creativity, renewal, and evolution. There is no injunction that says, “Be still and let’s see what happens” or “Be still and who knows how that will work out for you? Instead, the mind-body balance we all have relied upon since infancy is directed positively. Health and wholeness are the norm; creativity and renewal are the norm. This is why I believe that the COVID-19 crisis can lead to healing, because without a doubt everyone feels the need for a rest. Follow this need toward your source, and it will be fulfilled. This is a time when the rest brings into play the infinite power of consciousness. All we have to do is align ourselves with that power at the level of silent mind. DEEPAK CHOPRA™ MD, FACP, founder of The Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality, is a world-renowned pioneer in integrative medicine and personal transformation. Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. He is the author of over 89 books translated into over forty-three languages, including numerous New York Times bestsellers. His 90th book and national bestseller, Metahuman: Unleashing Your Infinite Potential (Harmony Books), unlocks the secrets to moving beyond our present limitations to access a field of infinite possibilities. TIME magazine has described Dr. Chopra as “one of the top 100 heroes and icons of the century.”
How Stressed Are You?
As Abraham Lincoln once said, “Most folks are about as happy as they make up their minds to be”. In urban India, the answer seems to have become a foregone conclusion. Almost akin to saying, if you are alive, you surely have stress! So if having stress is a given, let’s check your attitude towards stress. Is it driving or destroying you? Is it energising and invigorating, or is it extremely exhausting? Is it fantastic or fatiguing? A simplistic diagnosis would be to ask you what your answer was. If you said ‘yes’ to the former all the time, that does make you a stress addict. Without stress you don’t move, but with stress you are all charged up - face flushed, eyes wide, heart pumping and blood racing through your arteries. You may also have said ‘No’ to most of the questions. What then? You do seem to be at the end of your tether, don’t you? You seem to be swamped under the burden of your troubles. Or, the thought of stress puts you in panic mode. You are either overburdened with stress and close to burnout or you have stress phobia. But why not do a quick 30-day stress analysis – a ‘how much’ and ‘where from’ check. You can understand the problem quickly, which will make working on the solution much easier too. If work was “very exciting” then place a W on that day. If the work was “OK” then write 2 Ws. And if it was bad/tiring/disappointing, then give it 3 Ws. Follow this routine with all other areas too. At the end of the week, total up each area individually. This matrix will help you quantify your stress areas, which you can reflect upon on a weekly or monthly basis. The more the Hs, the more the stress caused at home. The less the Rs, the healthier is your relationship quotient! The results may be exactly as you expected - confirming what you always knew. On the other hand, the results of the month may even be quite a revelation. Your perception may have been that home was a boiling pot of stress, but the totals may indicate that in fact, it was work. Now, let us explore some solutions. A problem-solving approach, a change of attitude or a change of perception might help you address specific areas. But meanwhile, you need to burn the existing stress. Let us start with the top of the body and work down to the feet. It was about your lazy bones that Martin Lurther King Jr said, “The time is always right to do what is right.” 1) Head, Neck, Face – When stress burdens us, like Atlas we tend to take the load on our shoulders. The muscles of the neck and shoulders go tight, the jaw clenches and the forehead goes into a frown. All this muscle tension soon results in a tension headache. Here are a few simple steps to beat the Atlas: • Sit comfortably in a chair, legs and arms in an open position. • Gently point your chin to the left shoulder, then right. Repeat it five times. Then point the chin up to the sky and down, five times. • Rotate your neck very slowly – left shoulder, chest, right shoulder, back, left shoulder. • Slowly reverse. Repeat five times. • Now comes the silent scream – open your mouth wide, squeeze those eyes shut and let out a scream at a zero volume. This is a good preventive measure, though it may not help much if the headache is severe. Try it when you feel discomfort starting. • Time taken: 5 minutes. 2) Chest – With stress, the chest feels heavy, the breathing short and uncomfortable and this only adds to the state of arousal. Try these quickies to breathe right. • Sit with the back straight in, in an open body position. • Close your eyes and focus on your breathing. • Slow your breath down to a count of four in, and then 4 out. • When you breathe in, push the abdomen out and when you breathe out, pull the abdomen in. • Now reverse count your breaths. Depending on the time available, start with 54 or 16. One count for breathe in and one for breathe out. When you reach zero, open your eyes. • Now your breathing is slow: lower chest and lungs are being used, your oxygen requirement is being met and your body and mind are becoming calm. • Time taken: 5 minutes The value of a robust physical activity is many folds. Whether it is an hour of aerobics, Bollywood dance or salsa, a walk or jog around the park or a strenuous session of swimming, the benefits are felt by your heart, lungs and blood vessels. The muscles and the joints of the body are mobilised and strengthened. And most importantly, the stress impacts of hormones and neurochemicals are burned and reduced. Feel-good hormones or endorphins are released creating a sense of de-stress and wellbeing. To the above list let’s add sports – tennis, football, basketball, hockey or cricket. With this, you will learn to work within a team, subjugate your ego for the group, rise to a leadership position if required, demand the best out of each teammate and rise to the challenge of a win!
Embrace Work-life Harmony
Stress, anxiety and pressure have become the highlight of our everyday conversation these days. While these words were not frequently used just two decades ago, in today’s time, they have become the causes of so many physical ailments. Stress has been termed as “World Wide Epidemic” by the World Health Organization. What Is Harmonious Work-Life? Work-life harmony is all about integrating all the aspects – work, family, health, friendship - together and like musical notes, making a melody by joining all the elements at the right time so that a melodious song is produced! The idea is to achieve harmony with a focus on one thing at a time. Ways To Achieve Work-Life Harmony Become Self Aware We all know knowledge is power, and learning about self is like having unlimited power. Being self-aware is the key to bringing harmony in life. Some specific actions or reactions may drain or increase our energy. Identifying these can help in avoiding irrelevant results and replacing them with a response instead. Be Mindful and Prioritise The four aspects of our life – Work, Family, Self/ Health and Friends are all important, but keeping all the elements happy all the time is too much to ask for from yourself. Prioritising helps in knowing which aspect needs attention more according to the circumstances. It can help to bring both personal and professional life to a balanced position, and life becomes much more comfortable at both ends. Communicate Effectively Communication plays a paramount role when creating harmony between work and personal life. While there will be times where failure may strike in, communication is the best tool to consider to hold oneself strong. Transparent communication with loved ones, colleagues, bosses or friends can facilitate in being on track. It’s important to interact and be clear with the situations that come across. If things are not going right, there’s always a better choice which is to communicate with the people involved in that situation. Develop Core Habits Core habits are essentially a practice that we start following as it gives us overall life satisfaction; these habits may form intentionally or even unintentionally. Core habits create a domino effect bringing a positive change in all the aspects of our life, thus making it easier to achieve fulfilment in our lives. For instance, core habits can be working out after a stressful day at work or starting the day with meditation, which helps in increasing the level of satisfaction. What are your Core Habits? Write down three habits that will make you feel happier, regardless of how difficult and stressful your day has been. Try this exercise, and you can see yourself analyse so much about a situation you may be in, and help you find your solutions, because, problems come to you only when you have an answer. Attaining work-life harmony is not an easy task, but it’s also not impossible to do. Although it requires one to keep reinventing and learning what works and what doesn’t, the takeaway is extremely beneficial as it leads to less stress, less guilt and more peace of mind.
5 Uncomfortable Topics To Be Avoided At Family Gatherings
What do we all crave? What is that one thing that enables us to feel good about ourselves? Indeed, it is a relationship with our family, friends or work colleagues. It's a very healthy craving! The need to belong is a deep-seated psychological impulse. The Human is social by nature. We are inherently programmed to form relationships right from our inception into this world. Healthy attachment with parents and family establishes a lifelong skill of building and maintaining relationships. The consistency of relationships enables us to relate to this world, develop coping mechanisms and feel secure. A stable secure upbringing can enhance emotional development as well as build a reserve for active coping. In other words, it leads to the development of our personality, identity and sense of self. On the other hand, fragmented formative years can make us fragile and isolative. When relationship difficulties seem irremediable, seek professional help without delay. Getting an independent, objective and unbiased input from an expert can mean timely advice and support at any age. UR current state of unknown unhappiness may have strong roots in the past. Stay away form unnecessary topics that can have a deep impact on loved ones. Keep gathering light and jovial. If you have a pressing concern, address it one on one in private at a scheduled time of convenience for both. 01 Politics In a world of information overload, bias and inclinations to political views are invariable. With social media being the most significant source of misinformation and fakery, it is all too common to see hatred and arguments at family gatherings & what's app groups. There will always be that one annoying aunt, uncle or cousin who will disagree and end up wanting to fight or argue. Spare yourself the grief and do not wander into the treacherous arena of politics amongst UR relatives. Respect people’s views and lend them a hearing ear if you have to. It’s best not to indulge or express UR opinion on this topic. 02 Parenting Techniques Everyone is entitled to their own parenting techniques. It depends on various factors including geographic and socio-cultural context. There are no 'one size fits all' parenting strategy. It's not UR business to provide unsolicited advice (especially relatives) on ways to parent, even if you disapprove of how they run things. Do not indulge in idle gossip on parenting skills. Only if asked, answer in private. This is not the time to show off UR badges, the repercussions can sometimes lead to hiding UR face as well. 03 Finances This one is a strict NO, especially if you've several different relatives that in Business or especially the family business. The irony of this is that, you may end up getting expert advice from even those relative who has mismanaged funds! It gets absolutely annoying when comparisons are made on investments and savings! Try not to indulge in over dressing or pomp and show at family gatherings. Let UR hospitality and personality speak volumes rather than wealth and belongings. 04 Religious Ideologies In an ideal society, there is no better way to showcase UR faith and religious beliefs than in intellectual conversations. The possibility of putting forth the idea of exploring another faith that you didn't grow up flowing is enough to make people insecure and threatened. This in turn, makes you vulnerable. Keep Ur beliefs to yourself and practice what you would like to preach. Forcing people to follow UR ideologies can become overwhelming. Share personal experiences but don’t become a gyaan guru. 05 Relationship Status Some things are personal and best discussed discretely rather than in a living room of gathered relatives. UR extended family doesn't need to know anything about UR dating life until you're committed, engaged, planning to get married. Gone are the days of the nosy relatives prying into UR personal life. Digging up scoop works both ways, make a wise choice before you comment on any persons relationship status.
Ways to a restful night’s sleep
Ways to a restful night’s sleep A restful night’s sleep is a luxury for many. There are loads of sleep-inducing teas, pills and sprays, that I sometimes feel may have a placebo effect if they are natural. Charmaine D’Souza’s mix for sleep works best for me. Try and stay away from sleep medication as much as possible, they are highly addictive. Early dinners at least four hours before bedtime can improve UR sleep quality and avoid indigestion, stomach cramps and bloating. Indigestion causes a lot of sleep disturbances. Flatulence while sleeping can be uncomfortable, embarrassing and can take a toll on UR sex life. Stretching & Relaxing post a hectic day sounds great but difficult to achieve. Do something that doesn’t stimulate UR mind, this includes all digital communication. If talking to people relaxes you then put them on speaker and lock the phone so you don’t see the blue light. Stretch every part of UR body if possible before sleeping. Exercising regularly reduces insomnia, mental stress, releases endorphins and regulates UR body temperature. Make sure you avoid strenuous exercise 2 to 3 hours before bedtime, however a very famous actor told me that he walks for 30 minutes post dinner to help the digestion process. Reduce fluid intake post 6pm. It’s not worth drinking tea, coffee or sugary substances post 6 pm. 80% of UR water consumption for the day must be complete by 6pm. This helps avoiding unnecessary pee breaks in the middle of UR sleep. Keep UR bedroom clean and linen smelling fresh and you will automatically feel relaxed and comfortable. I like to freeze the room, but my partner prefers the fan. Nevertheless, we both love clean smelling linen and make sure we burn camphor and sage in our rooms to remove negativity. Our spaces have to be clean and our bed side tables have to clutter free. It’s a rule.
Amazing Benefits Of Affirmative Havening
When we have issues or negative thoughts, they are dependent on landscapes and removing negative emotional parts of a traumatic event changes the landscape of the brain. This leaves a void, which is a good thing. We like to have voids so that we can fill them with positive thoughts and emotions. We can remove the negative and use the positives to fill the gap. It is with this thought that I am going to show you this therapy technique, called affirmational havening. It is a really wonderful and easy technique that works wonders on stress management. In this method, you can either go to an expert or can do it yourself. During this exercise, you need to think of a positive resource from the past instead of a traumatic event from the past. You can say “I’m confident.” “I’m happy” or I’m resilient” while doing it. What it does is, it takes those empty spaces in your brain and fills them up with positive things, and things that you may need in the future to get through with the difficulties in life. When you think of the past situations where you might have melted down, doing self-havening now, and saying the words that represent positivity, you will get stronger and more confident of achieving to get what you want in the future. I do this personally every day in the morning. It’s a great way to start your day. You can do this in the shower while bathing. Just say the words I’m and find a positive word. How to do self-havening It’s an extremely effective method to destress, where you have to touch yourself with both hands crossed on your shoulder and bring them from shoulders to the wrist and talk positive things to yourself. Just say “I chose to feel healthy” or “I chose to focus on something” as you do the moves. Do it 5 to 10 minutes in a day to see the benefits. Focusing on what you want and do this self-havening exercise. Benefits of havening Trauma Phobias Traumatic memories Bad experiences PTSD
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How To Settle The Mind During A Crisis
At first only a few voices spoke of positive change after the COVID crisis ends, or at least becomes livable once again. Now one hears a chorus calling for change, much of it from younger people. The main message is about global cooperation and preparing better for the next pandemic. But I think people are pondering personal change, too. In the midst of widespread trepidation, what are the new goals that each of us might start pursuing right now? The first goal should be a settled mind. Fear is persuasive and panic easily goes viral. At the best of times most people turn their backs on worrisome problems rather than dealing with them directly. But unless you have been diagnosed with an anxiety disorder, you can settle your mind and go beyond fear. The first steps to gaining mastery over fear are open to everyone, as follows. • Sit down and candidly talk about your level of anxiety. Assemble the adults in your family, and perhaps older teenagers. Discuss your feelings in the context of getting past them. • Don’t dwell on anxious thoughts. When one arises, say to yourself, “This isn’t helping. Go away, I don’t need you.” Talking back to the voice in your head is actually effective. • Plan rationally for the situation you find yourself in. Problems can be divided into three categories: things you can fix, things you have to put up with, and things you should walk away from. Take each individual issue that faces you, and write down which category it falls into. Most people aggravate their worries through indecision. They vacillate between trying to fix something, putting up with it, and fantasizing about running away from it. Be clear in your reasoning; pick one strategy from the three, then stick to it. • Empathize with other people’s anxiety, but don’t make it a daily habit. Be helpful and reassuring. If this doesn’t work, you should tune out the most anxious complaints and focus on anything positive that emerges. • Be creative with your free time. Idle minds are fear’s playground. • Don’t obsess over the news. Limit your viewing time to short periods two or three times a day. This is a crisis unfolding in slow motion. You don’t have to keep up with it minute by minute. • Seek consoling and uplifting things to read and listen to. • Devote some time several times a day to sit quietly, close your eyes, and use deep, regular breathing to reach a settled state inside. If you are patient enough to practice regular meditation, do that. • Write down a vision of your future as you would like to live it after the crisis passes. Detail all the things you want to achieve and experience. • Foster hope in your immediate circle, but don’t make it up if you don’t actually feel hopeful. • Take time every day to do something that makes you smile and laugh. As you can see, none of these things are mysterious. They are available to everyone, and if you seriously undertake it, the project of defeating fear is more than doable. At a more inward level, you can also confront the misleading ideas that anxiety fosters, replacing them with positive ideas any time they recur. First, the false ideas that are typically born of fear: • If I worry, it shows I care. • I have to worry because others around me don’t seem to. • By worrying I am fending off the worst things that might happen. • Sometimes the things I worry about come true, which justifies all the times they do not come true. • Worrying doesn't hurt anybody, so why not worry? • The world is hard and life is difficult. It is only healthy to worry. • I know my worries make me feel bad, but that's the price I am willing to pay. • A lot of people worry, so I am not alone. At the very least I get a lot of reinforcement on the news and in social media. • If I worry now, it's a kind of insurance that will help me not be hurt in the future when bad stuff happens. • Worry shows my family that I love them. • If my anxiety touches others, they will want to help and take care of me without me having to ask. Habitual worriers will recognize these familiar thoughts, and all of us entertain some of them in anxious times. But each thought is the product of fear. Clear, positive thoughts should be put in place of them, as follows: • Despite my worries, I am safe and cared for. • Any problem is best dealt with when it actually occurs. • Planning for a bad eventuality should be done once, take very little time, and then left alone. • If you have coped in the past, you can trust yourself to cope now and tomorrow. • Worrying is pointless as a way to solve anything. It blocks the part of the mind that actually solves problems. • If you feel bad from anxiety, your hurt is self-inflicted, and getting out of the hurt involves taking responsibility for your own reactions. • The people around you do not like you better because you worry about them. They find it a nuisance but do not want to oppose you, so they adapt and put up with it. • Worrying drives others away. • Worrying blocks a healthy sense of self because it is basically an expression of insecurity. • Anxiety doesn't protect you from future hurt. It actually brings hurt into the here and now. • You are not your fears, but if you accept that you are, personal growth is blocked. You might even find it helpful to take these two lists and discuss each item with people close to you. The project of overcoming fear knows no specific time and place. In normal times we should be gaining control over fear to the extent we can. Now, however, the need to settle the mind is more urgent than ever. DEEPAK CHOPRA™ MD, FACP, founder of The Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality, is a world-renowned pioneer in integrative medicine and personal transformation. Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. He is the author of over 89 books translated into over forty-three languages, including numerous New York Times bestsellers. His 90th book, Metahuman: Unleashing Your Infinite Potential, unlocks the secrets to moving beyond our present limitations to access a field of infinite possibilities. TIME magazine has described Dr. Chopra as “one of the top 100 heroes and icons of the century.”
Are You Managing UR Anxiety?
Nothing is permanent in this wicked world. Not even our troubles. — Charlie Chaplin Anxiety is a normal emotion. Everyone feels it from time to time. It’s your Body mind complex telling you that you may be facing something new and you are not sure you can handle it.That you are not feeling equipped enough, or a little shaky and nervous to face the problem at work or in your personal life. It could be a test you are preparing for, or an important work decision that you need to make, or a relationship decision with long term consequences. An Anxiety Disorder is different. Then, worry and fear are constant. Panic and Breathlessness are overwhelming, Tension and Sleeplessness can be disabling. The experience of Anxiety is out of proportion to the actual event. Worry and restlessness become constant and the person is unable to set them aside. Day to day life gets quite impacted and the individual realizes that Help is much needed. With treatment, most people can manage their anxiety and get back to a fulfilling life. Anxiety disorder is mental health disorder characterised by feelings of worry or fear and includes different conditions such as panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder. Different types of Anxiety disorders: Panic disorder - You feel fear, you may sweat, have chest pain and palpitations. Sometimes you may feel like you can’t breathe or having a heart attack. Social Anxiety disorder - You feel self-conscious and overwhelmed with worry about everyday social situations. You worry about everyone judging you or about being embarrassed or ridiculed by people. Phobias - You feel intense and debilitating fear in different situations or with objects. Phobias could be related to heights or flying or an animal and so on. The fear much exceeds what’s usual and may result in people avoiding those situations. Generalised anxiety disorder - Your worry and tension is excessive and not proportionate to reality. Symptoms common to most anxiety disorders: Panic, fear, and uneasiness Sleeplessness Unable to stay calm Cold, sweaty, hands. Sometimes numb or tingling Breathlessness Palpitations Dryness in mouth and throat Dizziness, Nausea Tense muscles, restlessness You may feel terrified and overwhelmed, and not in a position to take care of yourself. Treatment will include psychotherapy and/or medication. Your Psychiatrist may put you on Anxiolytics or Anxiety medication or even antidepressants, depending on your symptoms. They usually work for most Anxiety disorders.People fear that once they start medication, it will be lifelong. That is not so. Over a period of time, especially if therapy has been regular, medication can be slowly reduced and moved to an SOS basis. Psychotherapy is talk therapy that addresses the emotional response to Anxiety, its causes. A Psychologist helps you understand and deal with your anxiety disorder. Cognitive behavior therapy teaches you how to recognize and change negative thought patterns and behaviors that trigger deep anxiety or panic. Over time you become aware of these patterns and can cope better. Systematic Desensitisation teaches you how to de-condition yourself from Phobias. Step by small step, you are able to look at these phobias, recognize their build up and face up to them rather than avoid them. Relaxation therapies teach you how to bring yourself to a state of calmness such that you can breathe and think calm and be able to see your unrealistic fear responses. You can see your calm mind helping with Clarity of thought and not leading you towards uncontrolled fear. Sleep hygiene helps you address all issues related to sleep and improve the quality of night time sleep. It helps you with a Sleep Wake schedule resulting in you getting sufficient and restful sleep. Coping Strategies to help you manage your symptoms: Practice yoga. It will help with Body Mind calmness. It also works on the internal body and systems. Take a break. Pick up painting, listen to music, get a massage. Step away from the problem for a while. Maintain a routine. Eat regular and timely meals. Maintain a sleep wake schedule. Regulate Work timings. While this will be difficult initially, it will greatly add to Limit alcohol and caffeine since it may aggravate anxiety. Exercise daily. It will help you feel tired but calm. Practice breathing exercises. Inhale and exhale slowly and deep will help to feel calm. Time for humor. Schedule a daily dose of laughter on TV, shows, with friends. Talk to someone. Set up a support group of a few friends and family. Reach out to them when you feel fearful. Talk to them when you feel overwhelmed. Be patient with yourself. You have started a program. Give it some time for results to show.
5 Valuable Quarantine Gifts For UR Mom
Nothing can express the strength of motherhood, it's natures highest law. Right since childhood women are naturally designed to have a balance. Call it a supernatural power women are born with, or a power that's cultivated. They're unstoppable and are up and about round the clock no matter how physically drained they are. Selfless & unconditional love is in abundance in their DNA. This mother's day think differently about UR mothers needs 1. Health Ever wondered the importance of UR mom's health and how it impacted the emotions the family. She's made sure UR health was in top shape as a child, its time you do the same for her. Has she had her annual check-up when was the last time she did a mammogram, when was the last time she met her gynaecologist and have you asked her about her general health and wellbeing. Getting to know her aches and pains will help you plan a wellbeing program for her. It is essential to keep tabs on her physical and mental wellbeing as both are related. Arrange all her medical records and keep a tab on her medication. If she doesn't have insurance, make sure she gets a policy or check if UR employer covers UR parents insurance. 2. Relax, Get To Know Her Better How well do you know UR mom? When was the last time you chatted with her about her likes and dislikes? Women believe in multitasking and sometimes can have stress or anxiety related to this, but will hardly complain. Let her loosen up a bit. Give her a head massage, clean her feet and apply the cream, stretch her out. These are small gestures but will make her feel special and show that UR intentions are pure. Don't bring up touchy topics, keep things light-hearted. 3. Cook Healthy Gone are those days when you cook fatty fancy elaborate meals for people you love. Healthy cuisine is now the most fashionable and shows U care about the person and the planet. Make a healthier version of a dish she makes. You mom will love everything you make, this can be UR subtle way of teaching her to change her eating patterns as well. Starchy sugary foods will end up giving her diabetes or hypertension. Spicy foods will give rise to stomach issues. Remember she has started ageing, and this means her food choices and portion size have to change accordingly. 4. Revisit Memories Revisiting old memories is like therapy. It takes you back to a happy place. Make a mental list of all the happy moments and experiences you have shared together. Going over these memories will teach you to value relationships and how to nurture current ones. It's an important lesson for a lot of us who prefer nuclear families these days. Create a list of experiences that you want to create in the future, these are moments you will treasure and realize their value at a later date. 5. the Hobby Experience Due to her schedule, there might be many hobbies that have taken a back seat. Help her retrace the steps back to hobbies she likes, such as art, craft, gardening, music etc. Help her reorganize her schedule to incorporate hobby time in her life here on. Motivate and encourage her. Make hobbies a way for her to earn, be independent and express herself. UR mother deserves this.
5 Ways To Calm UR Mind During Stressful Times
Life throws chaos at us on a regular basis—from finances to our relationships and health. The latest chaos that has gripped the world is the novel coronavirus. The world has been dealing with the COVID-19 for almost five months now and there has been no end to it. While many of us have been working from home to meet the targets; stress kicks in many ways to push us back. In response to that, we try to survive on our adrenaline. Overworking, drinking another cup of coffee; we respond to the emails and get the work done. We think that if we stay up and work, we get things done. But all it does is that it burns us out, drain our productivity, and lead to exhaustion. Coping with stress To relieve stress, it is important to come up with a strategy to relax your mind and body. Here are the five quick and easy ways to regain calmness so that you can deal with different situations. 1. Take a Walk Exercise can be a great stress reliever. Exercising releases the feel-good hormone called endorphins. Walking brings the stress levels down and also helps you gain short-term and long term benefits like increase fitness of heart, stronger bones and improved balance. Walking will also help you get off work and return to it in a new frame of mind which is optimistic and determined. 2. Take a Breath Breathing exercises are a great way to instant calm URself. More oxygen into UR body means that you will feel a calm state. It also releases the physical tension that’s gripping you. And the fun part about this exercise is that you can do them anytime or anywhere. 3. Take a Mental Break If you want to restore UR peace of mind, then visualizations and guided imagery are a wonderful way to do it. Just close UR eyes and imagine scenery or a place that calms you down. It can help you in relaxing both physically and mentally. With practice, you will be able to access your "happy place" and quickly feel relaxed when stressed. 4. Reframe Your Situation We tend to maximise our stress just by the way we perceive them. One way to deal with situations and the arising stress out of them is to look at them differently. Put a different perspective to it and see how it changes UR situation. Pessimism and other self-sabotaging thought patterns are meant to cause stress and problem, but if you change the way you look at problems, it'll come in handy when you're stressed. 5. Try Progressive Muscle Relaxation Progressive muscle relaxation (PMR) is a technique in which you tense and release all of UR muscle groups, leaving your body more relaxed in the process. PMR is a great technique that can be practised by anyone. With continuous practice and use, you can fully release the tensions that are gripping you in a matter of seconds.
Ways to consume knowledge post-college
Ways to consume knowledge post-college Learning doesn't have to stop after college. The urge to keep learning should last a lifetime. To adapt to changing times keeping yourself up to date is essential. Attend interactive workshops. Quirky workshops help you learn practically and logically and make learning more appealing. Make a list of things you didn’t have the opportunity to learn for whatsoever reason and find a way to start. Simple things like drawing, designing, swimming or even getting involved in communities can give you a sense of fulfilment. Try globetrotting. Post-COVID people are going to globe-trot more carefully. Make a bucket list of places where you want to go based on priority. Do research, study their culture & traditions, do extensive homework before you book UR tickets. This way you will know what’s in store for you. I love to be spontaneous but in a calculated manner. It’s not worth risking something precious for an adrenalin rush. Get the real tee via educational apps or online classes. I overheard a friend saying that he does one Master Class every week. I love apps that summarize books and have an audio read version. I prefer listening to Podcasts than songs when I commute to work, it gives me a different perspective on life. They are easy to access, pocket-friendly or sometimes free and provide you with the latest cutting - edge practices that also improve UR skill sets. Attend a human library event. Have you ever attended a human library? I haven’t, my team told me how cool they are, I looked it up and I’m all set to attend a session with an open mind. Apparently, these events are uber-cool and allow you to interact with intellects from diverse backgrounds. Attending one can also change UR perspective on the new ways of absorbing knowledge. Party or Network Sounds weird, but sometimes Parties can be educational too. Depending on the crowd you can plan conversation topics in advance. Trust me it’s a done thing. A lot of times I have heard that UR Network is UR Net worth, I believe this only cos of the knowledge you gain with people’s experience. Alternately keep in touch with UR old colleagues or college mates to see what’s happening in their industry. The more you seek the more you reap.
5 Fab Father’s Day Gift Ideas
The boundless energy and the unconditional love father’s exhibit, compel every child to follow their footsteps in the hope of learning something new each time. While fathers seem like dominating characters at home, the fact is they are softest at heart. Their patience and perseverance make every little thing possible for the happiness of their children and their family. It’s sometimes perplexing and challenging to understand from where this energy and optimism comes from. We all can agree that this relation can’t be appreciated in one day. But, we can take time out to show our father what he really means to us. So, don’t fret. We’ve made the perfect father’s day gift guide for you this Father’s Day! Grooming Gift Set A set of essential skincare products like face wash, scrub, trimmer and hair serum is a perfect way to pamper UR dad. Social media is full of ideas on the perfect ensemble of products and how to use them. Before purchasing any products do consult UR family doctor. Fitness tracker It is fit for a father who is considerate of his health. UR dad can enjoy his workout sessions without breaking a sweat over the cost. In simple terms, this is a gift of health to UR dad, who works tirelessly, day-in and out. A Dose Of Nostalgia Revive his most cherished moments of the past. A collage of vintage photos of his childhood or arranging a conference call with friends should do the trick. Think of any such activities that you know for sure will make him smile. The old school way Build a fort, make a personalised family tree or play some self-invented games with UR father. Take him down the memory lane of his childhood and how he used to have fun without many screens around. Gift vouchers They are an ideal present to gift UR dad. If he really likes a particular store or brand. This way, no one has to bear a loss or compromise, he can utilise the gift card whenever he wants to And purchase an item of his liking.