The TickTalkTo Blog

Building Better Workplaces: The Power of Constructive Criticism

Let me narrate a small story on constructive criticism and how it helped an employee.Samantha had always been nervous about receiving feedback on her work. But when her supervisor, John, offered constructive criticism on her latest project, she was surprised at how helpful it was. With John’s guidance, Samantha was able to make improvements and deliver an even better final product. Thanks to John’s constructive criticism, Samantha felt more confident and motivated than ever before.Had Samantha’s supervisor not given her his genuine feedback in a constructive way she would have delivered average work and would never achieve her target. This was his responsibility being superior to get the best out of his employee, in the best possible way, without compromising on the work environment, productivity, and enthusiasm of the employee.Now, let me clear something up right off the bat. Constructive criticism is NOT the same as criticism for the sake of being critical. Constructive criticism is the feedback that is aimed at helping you improve and grow as a professional. It’s given in a supportive and respectful manner, to help you succeed. It’s a bitter pill given in a sugar-coated way, but this works miracles when given in the right proportion and at the right time.So, how do you give constructive criticism? Here are a few tips:Be specificConstructive criticism has to be direct, specific, and non-offensive yet should convey the exact message that you want to say. Instead of saying “Your work needs improvement,” give specific examples of what needs to be improved. For example, “Your report was well-written, but the data could use more analysis.”Focus on behaviour, not personalityDon’t attack someone’s character or personality. Instead, focus on the specific behaviour or action that needs improvement. The choice of words plays a major role in constructive criticism. A misused word can change the whole scenario from constructive to offensive. Hence, let your suggestions be a guide and pave the way for added productivity and improved performance. For example, “When you interrupt people during meetings, it can make them feel undervalued.” This will bring in the desired behavioral changes that you are looking for in your employee.Offer solutionsPinpointing the problems won’t work. One has to provide a solution for improving performance and to assure that past mistakes are repeated. Don’t just point out the problem, offer suggestions for improvement. For example, “Next time, try letting others finish their thoughts before chiming in.”Timing is keyChoose a time and place that is appropriate for giving feedback. Don’t do it in front of others, and make sure the person is in a receptive mood. As the saying goes, appreciate in front of everyone, but correct the person when you are alone.Now, let’s talk about receiving constructive criticism. It can be tough to hear that you’re not meeting expectations, but it’s important to remember that it’s not a personal attack.Here are a few tips for receiving feedback:Listen activelyListening is the first step toward learning and growth. Don’t interrupt or argue. Listen carefully to what the person is saying and ask questions for clarification if needed. If needed take the criticism with a pinch of salt and try to absorb the unheard. Try to understand what your senior is trying to convey.Take it seriouslyDon’t dismiss the feedback or brush it off. Take it seriously and consider how you can use it to improve. Work on the suggestions and try not to repeat them and try to grow out of the mistakes. Don’t hold grudges against the person, genuine feedback will always help you grow. Believe this!Thank the personTake the feedback positively. Timely feedback is always helpful to escape further mistakes. It’s not easy to give feedback, so be sure to thank the person for taking the time to help you grow.Follow upAfter receiving feedback, take action to improve and follow up with the person who gave the feedback to show that you’ve taken it to heart. Working on the feedback will show your commitment to the work and improvement.Constructive criticism can be a powerful tool for professional growth and development. By giving and receiving feedback in a respectful and supportive manner, we can all become better professionals and achieve our goals.How constructive criticism affects one’s mental well-being performance and productivity?Constructive criticism can have both positive and negative effects on one’s mental well-being, performance, and productivity, depending on how it is given and received. Constructive criticism, when given in a supportive and respectful manner, can have many positive effects on an individual’s mental well-being in the workplace. Here are some of how constructive criticism can be beneficial: In summary, constructive criticism can have many positive effects on an individual’s mental well-being in the workplace. By promoting a growth mindset, enhancing confidence, increasing self-awareness, and fostering positive relationships, constructive criticism can lead to improved job satisfaction, productivity, and overall well-being.Constructive criticism can increase productivity in several ways. Here are some of how constructive criticism can be beneficial for productivity in the workplace: In summary, constructive criticism can have many positive effects on productivity in the workplace. By clarifying expectations, promoting learning and development, motivating improvement, and encouraging collaboration, constructive criticism can lead to more efficient, effective, and high-quality work.Negative effects of constructive criticism on a person’s mental well beingWhile constructive criticism can be beneficial when given in a respectful and supportive manner, it can also have negative effects on a person’s mental well-being if it is not delivered appropriately. Here are some of the potential negative effects of constructive criticism: In summary, while constructive criticism can be beneficial for growth and improvement in the workplace, it must be delivered in a respectful and supportive manner. If not, it can have negative effects on a person’s mental well-being, including decreased self-esteem, increased stress, resistance to feedback, and decreased motivation.Final wordConstructive criticism is all about delivering feedback in a positive and supportive way that promotes growth and improvement. When done right, it can increase productivity, promote learning, and boost confidence. But when delivered negatively or critically, it can have the opposite effect. So, let’s remember to approach criticism with an open mind, stay focused on specific behaviors, and use feedback as an opportunity for growth and development. With the right mindset, constructive criticism can be a powerful tool for success in the workplace.

Lavanya Vallabh

Fri Oct 18 2024

5 Overlooked Signs of a Personality Disorder

You may have encountered individuals in your lives that are completely troublesome, have unstable behaviour patterns, are hard to deal with, and have severe mood swings. They could sound different than other people, and all of the behaviour creates a person with typical personality traits commonly known as a Personality Disorder.Many times, these signs go unnoticed unless and until these personality traits start to hinder your normal life and disrupt your relationship. These behaviour patterns create a negative vibe in the house too, and become difficult to cope with. Each personality disorder exhibits several traits. Some are common, while some are totally different. They may also be a part of the cluster of personality disorders too. When encountered by triggers, the subdued personality disorder traits come out with a band, causing more damage. Co-morbid conditions make it even worse to deal with. Hence a clinical diagnosis and assessment will help you get clarity on the condition. Further, treatment and therapy can be planned accordingly. Some conditions are curable completely, while some need to be managed with medication and therapy for a lifetime.Common Traits Of Personality DisordersA few of the most commonly reported and least understood signs of personality disorders are unbalanced expectations, unreasonable demands, uncontrollable behaviour, adversity, mood swings, and extreme behaviour patterns. These signs could be caused by a variety of disorders, such as Histrionic, Narcissistic, and Obsessive-compulsive disorder of personality, Bipolar personality disorders, as well as Schizoid personality disorder.Narcissistic Personality DisorderNarcissists can be very self-confident, yet their egos are fragile and require constantly a flow of attention, praise, and admiration. They constantly seek out praise and often rely on other people to feel valued and powerful. To satisfy their desires They may be prone to abusive behaviour including inflicting insults or bullying others.Narcissists are extremely difficult to avoid. Since they are self-centred and have no empathy, they aren’t inclined to behave with respect. If you see the signs of narcissism, you may have to confront your narcissist in person. Sometimes there will be violence and you should stay clear of the situation if it is possible. Relationship issues are the most common symptom of Narcissism.Narcissistic people aren’t common however they do exist. They can affect as much as up to one percent of our population. Around half of them are males and 50 to 70 percent suffer from an anxiety disorder. Narcissists typically have confidence in themselves, but this self-esteem that is fragile is heavily dependent on self-deception and external validation. They tend to believe they are above others and want the same kind of relationship with people of higher social standing. In the case of personality disorders, narcissists are extremely sensitive and susceptible to being injured.Histrionic Personality DisorderIf you believe that your child suffers from a historical personality disorder, it is recommended to think about consulting an expert in mental health. Personality disorders are an illness that affects a person’s thinking as well as their behaviour, thoughts, and impulses. It can hinder their ability to create happy relationships in various situations. It is important to remember that these disorders can be difficult to treat and can be difficult to identify.The signs of histrionic personality disorder can vary from person to person, but there are common characteristics. These include difficulties in connecting to others and a lack of control over their emotions, as well as difficulties in managing their behaviour. People with these disorders might also exhibit impulsive or reckless behaviours.Histrionic Personality disorders are classified into one of three clusters that are based on common traits. Disorders of personality in cluster A are distinguished by a high level of drama or exuberance and the disorders in cluster B are characterised by fear. The degree of severity of the disorder is determined by the extent of its occurrence and the severity of symptoms.Obsessive-Compulsive Personality DisorderObsessive-compulsive disorder (OCD) is characterised by an uncontrollable pattern of thoughts and anxieties (obsessions) which cause you to perform repetitive behaviours (compulsions). Obsessions and compulsions cause problems with everyday activities and create major distress.You can attempt to shut down or ignore the obsessions, but it will only increase your stress and anxiety. In the end, you are compelled to commit compulsive actions to alleviate the stress. Despite your efforts to avoid or eliminate irritable thoughts or desires and urges, they come back. This can lead to more repetitive behaviours and the loop of OCD.OCD typically revolves around specific topics, such as an overly fearful of being contaminated by bacteria.Schizoid Personality DisorderSchizoid personality disorders are a rare condition that sees individuals to avoid social interactions and are prone to avoid social interaction. Also, these individuals have a restricted ability to express emotions.If you suffer from a schizoid personality disorder you might be perceived as someone who is aloof or dismissive of other people and may not have the capacity or desire to build close relationships with others. Since you aren’t inclined to express emotion, you could seem as if you don’t think about other people or what’s happening around you.Bipolar DisorderBipolar disorder, previously known as manic depression is a mental illness that causes extreme mood swings. These can be characterised by extreme emotional hypers (mania or hypomania) and lows (depression).If you are depressed it is possible to feel depressed or depressed, and you may become bored or disinterested in all of your things. If your mood changes into hypomania or mania (less severe than the mania) You may experience energetic, happy, or irritability in a way that is unusual. These mood swings can impact the quality of your sleep, energy levels as well as judgement, behaviour, as well as capacity to concentrate. These mood swings could occur only occasionally or more than once every year. Although most people feel some symptoms of emotional distress between events, some might not be experiencing any.Effects On Other Aspects Of LifePeople with personality disorders generally have the tendency to challenge others or their boundaries. They can also be impulsive and aggressive in their home settings and this behaviour could be misinterpreted as passive-aggressive behaviour out of the home. They might also be a victim of constant drama with their peers and believe they are being viewed as a victim by others.The most severe personality disorders are connected with serious impairments within a person’s daily life that includes social, academic, and occupational performance. Additionally, they could be damaging to the person they are affecting and to other people. A personality disorder can cause problems in every aspect of one’s life. This must be taken into consideration when one’s behaviour starts to affect relationships.People with personality disorders are prone to problems in relationships, especially those who have the disorder of borderline personality. They are unable to comprehend other people and are unable to discern other people’s emotions. They are unable to discern what other people are thinking and do not think about the impact their actions have on other people. To build better relationships with other people individuals must identify their weaknesses in interpersonal relationships and not blame other people.Treatment and PlanPersonality disorders, some can be treated while some need to be managed with medicines and therapy. The dosage of medicines can be reduced or may be increased asper the need.CBT proves to be beneficial for anger management issues, behavioural issues, and other issues that hamper normal life. Regular therapies, and following a proper treatment plan will help a person in a long way to overcome the hurdles that come along with Personality disorders.It is vital to understand that the symptoms of a personality disorder are different for every person. The personality of a person develops throughout their life. While the symptoms of PD can appear similar, they could have a tendency to increase their symptoms during stressful times. If symptoms of PD are evident you should seek out an experienced mental health professional to make an accurate diagnosis.Consult With An Expert At TickTalkToFind the most effective help from TickTalkTo. We have the top team of counsellors, psychologists, and mental health professionals to assist you during times of need. We can provide the best guidance for your mental health concerns and will help you through difficult moments.

Lavanya Vallabh

Tue Sep 17 2024

10 Breathing Exercises that can help ease Anxiety

If you are a yoga enthusiast, you might practise breathing during your yoga sessions. You may have heard the phrase “practice breath exercises” in the event that you had to see your therapist or your doctor. If you’re under stress, you could have done it. You may have watched yoga videos that talk about how to breathe deeply and relax and feel better. The real issue is, what exactly is this breathing technique and how can it assist those suffering from anxiety? Breathing exercises for anxiety is an ancient technique that has been used for centuries to reduce anxiety and stress. They also aid in calming your mind by staying focused on the present.Yoga & BreathingBreathing is a crucial aspect of yoga. It has a long history and includes breathing exercises, such as pranayama. There are many breathing exercises you can choose from, including the four-eight-7 breath technique. Other breathing techniques include lion’s breath, equal breathing, and nostril breathing. These breathing exercises involve sitting in a kneeling posture and breathing out and in through the nostrils.Many different kinds of breathing exercises can assist to ease anxiety. A lot of people report that doing these exercises help them ease their tension and decrease their heart rate. The trick is to concentrate on taking slow, deliberate breaths. The more deep the breaths, the more restful they will be. Some people notice that they can practice breathing exercises alongside meditation or yoga, which could help lower anxiety levels.What is the best time and method to practice breathing exercises?It is the first thing to determine the right position to do breathing exercises. They can be done in a sitting position, standing position, or lying down. Begin small and gradually increase to a few minutes per day. Though mornings are considered the right time for breathing exercises, one can perform it at any part of the day keeping a gap of 4-5 hours after food.It is possible to practice breathing exercises in a variety of environments too. This means that breathing exercises are not only meant for solitude or meditation. It is possible to practice breathing exercises while riding the bus, at the checkout line of the grocery store, while walking and running, or just before going to sleep. The essence of mindful exercises is that they are a possibility to explore in any situation no matter if you have 30 seconds or thirty minutes spare.How breathing techniques that help you manage anxietyWhen you breathe deeply and deeply, you’ll reduce your body’s production of cortisol, a stress hormone. Also, it lowers blood pressure and enhances your diaphragm. It also relaxes muscles and boosts oxygen consumption. For the greatest benefit, it is best to find a quiet spot in which you can practice the breathing method. You must ensure that you sit in a comfortable posture and focus solely on breathing.While performing the breathing exercise It is recommended to close your eyes so that you can eliminate distracting visual stimulation and completely immerse yourself in the meditation. It may take some time to get comfortable with the method. The practice of breathing can assist you in managing tension and anxiety in a variety of different situations. If you practice the technique consistently and regularly, you’ll find yourself less anxious and more at ease.10 types of Breathing Exercises1. Resonance breathingResonance breathing exercises concentrate on breathing with a rhythmic rhythm that is believed to reduce anxiety. They also increase the variability of your heartbeat and can help to counter the fight or flight response that many people feel under stressful circumstances. Try this breathing practice to discover how it can enhance your everyday life.Breathing exercises that are resonance-based are founded on the research of resonance. They can be an effective method to lower stress levels. They require slow, consistent breathing, at the rate of five breaths every minute. The goal is to get your breathing pattern as close to your heartbeat as possible. Resonance breathing can aid your body and mind to calm and focus on the task at hand.2. The 4-7-8 breathing techniqueThe breathing technique of 4-7-8 is a quick and effective technique to decrease tension and anxiety. The parasympathetic nervous system decreases your body’s reaction to stress. If this response is lowered, you’ll feel relaxed and calm. It also allows your mind to relax, which allows you to process thoughts and answer questions more easily. The majority of people are unable to breathe deeply and breathe slowly which can cause stress and anxiety. When you focus on the act of mindful breathing and breathing, you’ll be able to clear your mind and have less anxiety.It is also possible to use the breathing technique 4-7-8 while you’re asleep. This technique will not only help you to fall asleep quicker and sleep better, but it can aid in managing your anxiety. It’s the first thing to do is locate an area that is quiet, get comfortable and concentrate on your breathing. While you work on this technique you’ll become more comfortable and in the rhythm.The breathing technique 4-7-8 is simple to perform and doesn’t require any equipment. You can practice it anytime, anyplace. Be sure to keep practicing it consistently. It is recommended to practice the breathing method at least twice every day. As you begin to learn the technique, it may be easier to practice the technique sitting up straight, with your feet lying flat on the floor.3. Purse lips breathingPurse lips breathing is an effective method to reduce anxiety and lower your heartbeat. It’s an effective method to reset your routine and allow your body to let go. Additionally, pursed lip breathing can aid in the treatment of COPD. Focusing on breathing while inhaling and exhaling from your mouth and breathing through your pursed lips can aid in reducing COPD symptoms too.A study showed that breathing through the purse lips helped patients who suffer from COPD to ease symptoms and increase their endurance to exercise. The practice also increased the amount of oxygen in the blood of those suffering from COPD. It also provides sufferers of COPD the feeling of being in control of their breathing. It can help prevent boredom and anxiety difficulties. If you are trying to practice breathing with your lips pursed all you have to do is keep your lips and then hold them in a puff for about four to six minutes. After that, you can breathe slowly, without having to breathe out.4. Breathing with alternate nostrils Alternate nostril breathing can help you concentrate on your breathing and blocks out distractions and is frequently connected to yoga, meditation, and mindfulness techniques. Alongside enhancing your mental well-being It has also been linked to lower levels of stress hormones and a decreased heart rate. It also has been reported to boost the vagus nerve which helps to relax and reduce anxiety.If you’re practicing breath breathing with alternate nostrils, it is important to be able to concentrate on breathing for approximately 30 minutes. Inhale four times and exhale six to eight times. As you gain experience you can extend the duration of each breath and increase breath retention. Learn how to master this technique by watching instructional videos or from a yoga instructor.Another benefit of alternate-nostril breathing is the fact that it activates different brain regions. The sympathetic nervous system controls the fight or flight reaction, the parasympathetic nerve brain is the one responsible for feeling relaxed and calm. This breathing method has been proven to lower the levels of blood lactate. This is a compound linked to anxiety and panic attacks.5. Deep breathing exercisesAn exercise in breathing that aids to ease anxiety is known as deep breathing. The practice can be performed at any time and doesn’t require any specific equipment. It is possible to practice it at your workplace, at home, or any other place you feel at ease. The most important benefit of this method is that it lets you slow your breathing down in order to breathe more slowly. It is the first thing to do by closing your mouth, and then slowly inhaling by breathing through the nose. Be sure to not overfill your lungs and you can repeat the exercise as many times as you’d like.6. Diaphragmatic or abdominal breathingThe abdominal breathing exercises for anxiety can help to manage your anxiety levels. These exercises are like other techniques for deep breathing that involve stretching and inflating the diaphragm. Set a hand on your abdomen and chest and take deep breaths by stretching your abdomen. Try this breathing technique for at least 2 minutes each day, a couple of times per day, or more frequently depending on the need. If we’re under stress it is common for us to take quick breaths, which means that oxygen is not adsorbed and absorbed into the body, leaving us feeling exhausted and dizzy. Breathing in your abdomen can aid in absorbing more oxygen into your system and you will feel more energised.7. Box breathing  or 444 breathingBox breathing is a simple and effective way to reduce anxiety attacks. It involves imagining an empty square, and then breathing in as you look up, down, across, and up on the sides of the box. This will help you concentrate on the task, and it is easier to master with time. It is also known as 444 Breathing Technique.444 Breathing Using the breathing pattern 4×4 it is necessary to inhale deeply for four seconds, followed by exhaling deeply for 4 seconds. The process lasts for approximately 1 minute, and your nervousness and stress will settle down. That’s it. It’s that simple. it. In addition to feeling you are calmer and relaxed, you notice physical changes as well. Utilising this method, you inhale through your nose, with your stomach expanding as you breathe. Exhaling, you may either use your mouth or lips pursed, with your stomach expanding.This breathing method is effective because of the physiological impact breathing has on the nervous system. The slow, deep breathing process triggers the hypothalamus, linked to the pituitary gland within the brand. It sends out neurohormones that block stress hormones such as cortisol and adrenaline. They are prevented from being released. This causes a relaxing reaction in the body. In addition, breathing deeply and gradually triggers the parasympathetic nervous system to release hormones that reduce heart rate and blood pressure and trigger an overall relaxation response within the body.8. Mindfulness breathingThe importance of breathing in meditation was mentioned in the old Buddhist texts, Anapanasati Sutta, which also contained information on insight meditation and other meditation practices. Thich Nhat Hanh described the breath as “the bridge that connects the world with consciousness.” This is an exact description of this intangible vital force that is a means of moving from the invisible, external reality of the world surrounding us to the internal physical reality we live in.9. The breath of the lion The breath of the Lion is usually performed when you perform Simha – asana or the Pose of Lions. But you can also practise the breathing exercise in a separate practice. Simha pranayama is a form of breathing in Sanskrit”Lion’s breath” is a powerful breathing practice that can help you relax your mind, increase your confidence and strengthen your vocal cords. It can also help with thyroid issues and relieves symptoms that cause anxiety and stress.In Lion’s breath when you open your mouth wide and stretch the tongue down, you are stretching your neck, jaw, and facial muscles. The sound you create when you exhale is similar to a roaring lion. It comes emanating from your belly.10. Pranayama techniqueWho hasn’t heard of pranayama and its advantages? It’s true that the most ancient breathing techniques that were imposed by the ancient sages from times past have become synonymous with other breathing methods. The yogis have been aware for centuries — and as medical science is starting to understand, breathing has remarkable power to heal. Through controlling their breathing (a practice known as Pranayama) the yogis realised that they could change their mental state. The three pranayama techniques explained here produce their effects by slowing and regulating breathing. The breathing process is triggered by what scientists call the parasympathetic nervous system which is a complex biological system that calms and soothes us. When breathing is slow, it raises the level of carbon dioxide in the blood, which pushes the pH back to a more alkaline state. As blood’s pH shifts and the parasympathetic nervous system helps us relax in various ways that include instructing the vagus nerve to produce acetylcholine. This is a substance that slows the heart rate.Just relax and enjoy.Have you ever noticed a young baby or any animal, like a cat or dog? They breathe in a rhythmic manner and in certain patterns. They appear so relaxed, even when their complaints are unbearable because no one is able to understand their dialect. They live in the present. A child smiles 300 times per day, while for adults, it requires a workout of 300 muscles to smile for a single time. The breathing patterns these adorable creatures adopt keep them focused and they feel less stress than we do. Since the stress-reducing hormones are released in large quantities. As we get older we lose this natural breathing technique and become prone to stress, depression, and anxiety. We also engage in yoga, meditation, and breathing exercises in order to be in tune with our mind, body, and spirit. Being mindful of our breathing can help us combat various illnesses and enhance our overall well-being. From now on, take a deep breath and take a moment to relax!!ReferencesGet to know more about breathing exercises:

Lavanya Vallabh

Thu Nov 30 2023

The RRRR method to overcome porn addiction

Sometimes I am of the opinion that the presence of a smartphone and an unlimited internet connection can do more damage than good. Children are exposed to a variety of materials that they do not have access to at this point. The problem is that pornographic content is served to their needs on a vibrant platter. Everybody regardless of age or gender is becoming addicted to it. The accessibility to is yet another problem making matters worse. It’s becoming increasingly difficult to keep a tab on it. The activity that started with a jolly note lasting only a few minutes, is now taking over the entire duration, causing the youngsters and the old alike hooked to their gadgets. The trend doesn’t end here. The porn industry is also involved in other kinds of activities stimulated by pornography. People addicted to porn get into an activity that gives them pleasure in the wrong way. Addiction to porn is extremely addictive and is growing at a rapid rate.Children as well as adolescents and older adults are engaging in sexual activities that affect their mental health in a negative way. The problem begins in the very early years of children and then progresses into an addiction as they grow old. It is a true addiction. The addiction to porn is a prelude to sexual blunders and sexual addiction. Addiction to porn can cause issues with erectile dysfunction and early ejaculation and other sexual problems which are more psychological than physiological.The Dopamine ruleWhatever activity gives you joy is taking place because your mind releases Dopamine which is a pleasure hormone. When someone is in an addiction it causes an abrupt increase in Dopamine levels, resulting in a “High” feeling. Every time a person is exposed to addiction there is an increase in Dopamine which causes the individual to desire ever more from the drug or substance or activity. This Dopamine connection isn’t only restricted to substances of abuse. It can be applied to sexual activity as well as watching porn. In essence, every addiction is directly related to Dopamine release, which makes the user a slave to the addiction. That is why the addict is caught up in the addiction web and discovers it is nearly impossible to break free from it.Four easy steps to conquer porn addiction using the RRRR methodMany have written about the best way to beat the addiction to porn. Every time someone attempts to overcome it, they fall into the trap. It is possible to wonder where one could have gone wrong in the strategy even after following the proven techniques. This is the way an addiction develops. Therefore, a simple method of coping is necessary, along with the right support and resolution. Here’s how to do it with the RRRR method.First R – ReduceThe most damaging aspect of porn is that it begins by watching a brief clip of a few seconds and is continued for the duration of watching it all night and day. At the point one starts to realise this, it’s past the point of having spent long hours watching porn. It has a negative impact on productivity. There is no doubt that for youngsters and adolescents, it can affect their academic performance. The sudden increase and decrease in Dopamine levels affect their ability to think.Therefore, the first step is to reduce the time spent watching porn. Of course, it’s not as simple but with just a little effort and commitment, it’s possible in the end. It is impossible to be able to stop watching this all of a sudden. Because your brain will keep craving it, and when you are completely devoid of it, it’ll result in anxiety and unrest. Therefore, rather than halting it altogether, it is better to reduce the duration of watching porn.Second R – ReplaceThe reduction in time spent alone won’t aid. Your mind requires an equal amount of dopamine you are addicted to giving it the same pleasure that it was deriving from watching it. Therefore, it will always push you to return to your activity. Thus, it is important to make sure that you replace the remaining amount of time by engaging in other pleasure-offering activities to ensure that your brain gets the dosage of Dopamine.Imagine a person watches porn for six hours every day. Reduce it to 4 hours and substitute the two hours of time with exciting activities. You can engage in athletics, go to the gym or swim, engage in healthy hobbies, take in comedy films, learn how to paint, or work in the garden. Every other activity that you do will produce similar amounts of dopamine. This will allow you to manage your time and energy to do more productive tasks. You can gradually reduce the amount of time spent watching porn and replace it with more exciting activities over time.Third R – RewardOur brain is as stubborn as a child. To encourage children to listen to us, sometimes we must adopt the positive reinforcement method, i.e., by rewarding the child for being attentive to us. In the same way, one can reward yourself with rewards when one is capable of reducing the amount spent watching porn. It is important to set goals that are realistic like not watching porn, or cutting down on the amount of porn watched for six consecutive days instead of cutting it down completely. On the 7th day, you can reward yourself by rewarding yourself with a favourite activity, a favourite meal, a favourite food item, or just anything that you love the most. This can stimulate the reward system within the brain. And slowly you can increase the duration of cutting down on watching porn as your mind will listen to you now.Fourth R – ReviveIt is easy to fall victim to addictive behaviours and bad routines. However, to overcome it, and also to develop new habits, it requires good exercise for 21 days. It’s a daunting job, of course, when it comes to giving up on addictions. If you are determined to quit, there are still “weak days” when you may be a victim of the flawed dopamine addiction and fall back into the habit. It’s perfectly normal. It can be difficult to give up addictive behaviours. You may even find yourself blaming yourself for taking such a risk to quit the activities that give you pleasure. It’s okay and it is important to keep going with the process of getting rid of addiction.Every time someone falls back into the habit then tell yourself “It is okay” and then do the same process. This is the process of reviving that a person can get up every time they have an unfortunate fall. It is all about determination as well as dedication and commitment.Final wordPornography is a source of confusion about sexuality and sexual interactions. It can trigger fantasies about sexuality, which affects one’s sex life. According to Sigmund Freud aptly stated, “Sex is energy released”. However, this energy must be channelled and released effectively. The addiction to porn is among the biggest killers of productivity and can cause guilt afterward. Porn addiction causes unwanted stress and It can lead to self doubt regarding one’ due to exposure to various pornographic content. Hence, vouching for proper guidance and support from a family member or a mental health expert who is adept with addictions will give you fruitful results.Get help at TickTalkToAddictions can be difficult to overcome and even impossible to quit completely, but they are not impossible if you have the right support. Some may find it difficult to talk about addiction issues because it’s a sensitive subject, and some may be treated as a victim. We are here to assist you!Receive the best support, direction, and proven strategies to tackle your porn addiction on . We will always be there to hear your concerns and provide you with the most effective assistance. and book your session now.

Lavanya Vallabh

Thu Nov 30 2023

World Mental Health Day 2023

The theme for 2023, set by the World Foundation of Mental Health, is ‘’. This year’s World Mental Health Day theme resonates deeply with the core principles of human rights. It underscores a fundamental truth that mental health is not a privilege but a basic human right for all people. Regardless of who we are, where we come from, or where we stand in life, we all possess an innate entitlement to the highest attainable standard of mental health.This year’s theme enables us to re-double our efforts to ensure that everybody should receive quality mental health care and that the human rights and well-being of people with mental illness are respected in all parts of the world so that every person with a mental health difficulty has: Interestingly, this year’s World Mental Health Day celebration coincides with the 75th Anniversary of the foundation of the in 1948.World Mental Health Day is about raising awareness of mental health and driving positive change for everyone’s mental health. Let us come together to re-kindle our efforts to make the world a better place.Key Insights into India’s Mental Health Scenario Over the Past YearPolicy Startups To get a better picture of India’s mental health ecosystem, I strongly recommend you to read my post on .Overall, this year the interest in mental health has at best stayed flat because the COVID-19 push to mental health conversations have significantly died down. It appears mental health will be a long-term game in India. And it will be based purely on the behavior change towards seeking therapy. And it seems that will unfold with the upcoming generation in next few years.I will love to connect with you. And share what we are building at TickTalkTo. Also, if you have any editorial suggestions for the post or want to get your perspective/work added to this post, please ping me on . 🤙

Abhay Singhal

Tue Oct 03 2023

Suicide Prevention: Be the Ray of Hope

A true story (with the name changed) … Rohit received approval for the college of his choice in the United States of America on a Friday morning and happiness knew no bounds among family and friends alike. Rohit had always been perceived as a dedicated, responsible, and passionate young man who performed admirably in his extracurricular, athletic, and academic pursuits. He receives congratulatory calls all day long and had a lengthy conversation with his father about the next steps in the admissions process later that night.The family gets a call from the neighbourhood police station early on Saturday morning informing them of Rohit’s premature demise. In the early hours, he had jumped off a building not far from their home. The family rushed to the hospital where he was taken and they were far too shocked to even react. The relatives and friends of the victim, who were devastated by the untimely loss of this cherished young life, were plagued by many questions.What happened over those brief hours? Has something been simmering for a while? Did he put on a pleasant front and go about conducting himself? What drove Rohit, who was in the prime of his life and seemed to have everything going his way, to make such an extreme choice? What did we fail to notice about him?Suicide affects everyone, regardless of background, stratum, or gender. Someone you know well—a friend, relative, coworker, or even yourself—may be fighting the agony that drives them to act in such a desperate manner in silence.The reports that suicide claims the lives of around 800,000 people annually, making it the leading cause of death for those between the ages of 15 and 29. But hidden beneath these figures are individual tales of loss, anguish, and despair. The and the WHO created in 2003. Each year on the , organizations, governments, and individuals from all over the world are urged to spread awareness of the issue, take steps to reduce stigma, and make it clear that suicides are easily preventable.To foster hope by action, it is crucial to comprehend the enormity of this problem.Who becomes suicidal and why?Almost anyone can have suicidal tendencies.  Causes can be one or more of the following: How can you create hope for someone through your actions? It can be incredibly upsetting when someone you know talks about suicide or says things that sound like a suicide plan. You could be unsure how seriously to take the suicide conversation and consider whether becoming involved could worsen the problem.The best course of action is always to act and this is what you could do: has been featured in . Our therapists are here to help and guide you and support you in times of distress. They are just a call or chat away. If you encounter someone who needs immediate aid, there are several and organizations that offer support and assistance.Suicide prevention is not the responsibility of any one person; it is a collective effort. Starting this , let us remember that hope is not passive; it is something we actively build through compassion, education, and support. By taking meaningful actions, we can be the source of hope for someone in crisis, illuminating the path toward a brighter future. Together, we can make a difference.

Smitha Prasani

Thu Sep 07 2023

Self-Talk: Harness your inner voice and empower yourself

Human beings are constantly having an inner dialogue that is subtle but incredibly powerful that frequently goes unnoticed yet has the power to influence our attitudes, behaviours, and ultimately, our lives. This dialogue can begin by giving a narrative we hold about ourselves, the environment, or a situation by constantly giving a directive while we are completing a task. We make ourselves the object of our criticism, guidance, or reminders, and our attitude toward life, our self-esteem, and general well-being can be influenced by this internal dialogue, often known as .Self-talk is an ongoing stream of thoughts and comments that goes through our minds and impacts our views on how we view the world and our role in it. It is the voice that we hear every day, that affects our feelings, choices, and behaviours making self-talk a persistent and significant force in our life.What influences our Self-Talk?Our self-talk, or the internal conversation that affects our thoughts, beliefs, and perceptions about ourselves, is significantly shaped by our childhood experiences and cultural background. It can be influenced by the actions and attitudes of important adults in our early lives, such as our parents, siblings, or mentors. Healthier self-talk behaviours are influenced by positive role models that encourage greater resilience and self-acceptance.Our opinions about what is regarded as desirable, acceptable, or successful are influenced by cultural norms and values. Cultural expectations have the potential to influence the way we speak to ourselves. These early influences set the stage for how we view ourselves, relate to others, and interact with our environment.Why is it important to keep a check on our Self-talk?Research has proven that we have several thousand thoughts in a day, and many of them have a significant effect on us.A common and unhealthy thinking pattern termed ‘negative self-talk’ lowers our self-esteem, intensifies our worries, and restricts our potential. Self-doubt, criticism, and pessimism are the voices that can make failure and unhappiness into reality. Overgeneralizations, harsh opinions, and catastrophic conclusions are all common manifestations of negative self-talk.Some examples of negative self-talk are, “I’m not good enough,” “I always mess things up,” or “I’ll never succeed.” This eventually can lead us to feelings of hopelessness, anxiety, and even physical illnesses. Negative self-talk fosters limiting beliefs and undermines our self-esteem as we use it more frequently.On the other hand, self-talk that is positive acts as a motivating and inspiring force that boosts our self-esteem, encourages resilience, and promotes a mindset of growth. In the face of challenges, it is the voice of inspiration, optimism, and self-compassion that helps us move forward. Recognizing our abilities, viewing setbacks as learning opportunities, and fostering a sense of self-worth are all components of positive self-talk.Positive self-talk examples include sayings like “I am capable of managing obstacles,” “Mistakes are opportunities to learn,” or “I believe in my abilities.” Choosing positive internal dialogue improves our general well-being on an emotional and mental level by equipping us to take on difficulties with vigor and conviction.Do your inner monologues tend to be negative? A quick check… Ways to win over your Negative Inner Dialogue and harness the Positive Self-Talk1. Human beings are wired to think negatively as a survival instinct. Check if you tend to magnify and bring your focus mainly only on the worst parts of a situation overlooking the positive ones. Become aware and make a note of the negative verbiage you use for you and change them with an alternative encouraging response. Self-limiting thoughts and negative self-talk can be challenged and overcome by repeated positive affirmations to yourself. Affirmations help you change your perspective and develop a stronger, more confident inner dialogue. are some affirmations you could use to build your self-confidence, improve your self -worth and become resilient.Keep a check on situations that leads you to the path of self-sabotage. Are you expecting the worst in most situations or, do you tend to blame or consider yourself a failure when things do not go your way? Step back and look at the situation objectively to bring in a different perspective. Challenge your thoughts when you catch yourself using negative self-talk. Examine them if they are based on facts or just your assumptions and past experiences. Actively modify your internal dialogue and replace unhelpful or self-defeating thoughts with empowering and encouraging ones. 4. Have people around who positively influence the way you look at yourself and help you to be self-compassionate too. Be nice and understanding to yourself as you would be to a friend. Replace negative statements about yourself with supportive ones. Recognize that everyone encounters difficulties and makes mistakes.5. Make a list of three things you are grateful for every day which will in turn bring your focus on the positives around you. An expression of gratitude brings a shift in the perspective on how you would like to start your day.If you are finding it difficult to overcome negative self-talk by yourself, our therapists at can help you through this journey with online counselling. They are just a call or chat away. .Self-talk appears as a guiding force that forms our views, affects our emotions, and directs our actions in the broad expanse of our inner thoughts. Be mindful that this conversation has a significant effect on us, affecting not just our emotional well-being but also our overall fulfilment and accomplishment in life. Use this internal dialogue to help grow as individuals, become more resilient, and experience life more fully by identifying and resolving negative self-talk patterns and actively developing positive self-talk habits. Make a start today and unlock your true potential to embrace the limitless opportunities that life has to offer, by embarking on the transformative journey towards a better state of health.

Smitha Prasani

Wed Aug 16 2023

The Housewife Syndrome

Are you a tireless worker making sure you take into consideration all the needs of family members? Do you find yourself exhausted by the end of your day and are constantly depressed in the mood? Do you feel depressed about your self-worth and feel as if you’re working the most unfulfilling job you could ever have? No one acknowledges your efforts and everyone is unhappy and nobody is impressed by your talents and talents or the sacrifices you’ve made in your daily life. I believe the majority of women can relate to these concerns, especially home wives and homemakers. If this is the state of your mind and you are constantly sad, depressed and suicidal and you feel like getting out of your home and breaking every shackle that is blocking you, then you’re suffering from House Wife Syndrome for sure. It isn’t a condition however it is a state of mind that is triggered by being in a state of depression, feeling under-valued, being subject to abuse, oppression and more from a marriage. If one is susceptible to negative feelings through the children of a husband or relatives is not a matter of concern it’s the mindset women go through over the many years. This causes a myriad of health issues, including premature aging mood swings, a decrease in sexual drive, depression, anxiety, stress and a constant feeling of feelings of low self-worth. Changes in the menstrual cycle and gastrointestinal disorders headaches, constant moments of suicidal feeling. The perpetual worry in the mind can make women irritable and can trigger other behaviour changes that affect family and the marriage negatively.Perhaps we’ve had the experience of it ourselves and may have observed our moms attentively as they explained why they were discontent, or constantly nagging and shouting at each other for something or other. What impact did our actions have on her or how she may feel when we spoke harsh phrases to her? This all comes together to conclude that the housewife or a homemaker can go through this stage. Housewife’s syndrome, however, was largely ignored for a long time. Now it has now come more prominently due to the increasing instances of domestic violence oppression, domestic violence, and other social issues women in the home face which are impacting her emotional and mental health. Additionally, increased awareness and access to mental health professionals have prompted her to seek out help.Women and SocietyThe constantly evolving society and the shifting roles of women over the last decades have put the burden on her. The need for educated brides, be capable of working and supporting families, or to quit their jobs to take care of the family, manage the household as a household worker and be able to do multiple tasks without compromising on quality is putting her in a difficult position. If women are an alleged hue wife, then there are different expectations. If the woman who is the housewife is educated She feels marginalised and experiences feelings of low self-esteem as she observes her knowledge and skills not being put to good use. Domestic violence, domestic abuse as well as an untrustworthy partner can cause a lot of stress.Signs and symptoms of the Housewife SyndromeThe symptoms of the syndrome are anxiety, depression, somatization, interpersonal sensitivity, as well as obsessive-compulsive symptoms. It can impact the physical health of a couple, their marriage as well as stability. Housewives typically play a caregiver position within their families. The negative self-image they have can impact their mental health and this can cause problems with eating and sleep.Housewives are at a higher chance to develop eating disorders, especially if they have young children. Self-perception issues can increase the likelihood of experiencing psychological signs. It is believed that women who have low self-esteem tend to be anxious, stressed and dissatisfied in their marriages. They’re usually too busy to make time to themselves. They might even have an unflattering opinion of themselves. This can cause anger, sleep disorders, and anxiety.Housewife syndrome is a condition that can be grave. Research has shown that women who are on the point of menopausal transition will likely be depressed, suffer from morbid obsession and may develop physical symptoms. Their husbands might not want to spend the time they spend with them. The wife might experience aloofness from her family, while the husband might not want to be intimate.Treatment and Therapy for the Housewife SyndromeHousewives shouldn’t have to suffer with these symptoms. Therapies and treatments can allow them to recover and lead a normal life. Discussion about the issues one is able to take away the burden from women. They require someone to be a part of their journey and assist them in tackling their issues in a straightforward manner.Mental health professionals or doctors must be attentive to the needs of their patients. They should examine their physical health and be able to comprehend and alleviate their fears. If they fail to do this the patients of their patients might be suffering from physical or emotional injury. Some symptoms associated with housewife syndrome could be severe, but they’re not life-threatening. Certain doctors may be in a position to treat the issue and there are a few solutions readily available.Talk Therapy or CounsellingThis is the best method of dealing with the housewife syndrome since speaking with someone will allow you to release all the unresolved anger inside. This will allow you to gain a better understanding of what’s happening in your life and how you can deal with the situation in a more effective manner. The only thing a woman requires is someone who will listen to her, without being judgmental and help her to overcome any prejudgments.At , we have curated the best psychologists, counsellors and mental health specialists who can support you in times of distress. Our non-judgmental and compassionate approach will provide you a safe space to seek counselling support. and take the first step.Conversations with family and members of support groups and friendsWomen can comprehend the other woman more. Talking to peer groups, support groups, or talking to other women in the family, like mothers, mother-in-laws will help you heal better and faster. This can help you receive emotional assistance in a more sympathetic manner. Housewife syndrome isn’t an usual mental disorder. It’s usually a combination of small issues that create problems, which can create hugely distressing for you. So, getting the appropriate emotional support in time will provide a great benefit.A hobby or a passion to pursueIn the past in the old days, the women of the home were always involved in many different things. They were able to take part in seasonal activities, like drying up vegetables and making pickles, lemonades or juices, knitting, stitching, and other pursuits. Every season was important and a list of tasks to be completed. This kept women active and they were attracted to a variety of creative things. They had little time to make an effort to deal with emotions, and other matters.As time passes, some of these activities have become becoming extinct. Therefore, you should re-energize yourself with imagination and hobbies that have been lost for a long time.Taking up a jobThis is the most beneficial way to live your life. It’s not about how much you earn, it’s more about gaining some time and using it effectively. A few bucks can boost your morale, increase self-confidence and help empower women. Additionally, it will make it easier to overcome their self-esteem issues, as the talents of a woman are used to the fullest extent. Nowadays various work from home jobs are available where one can work as per one’s convenience and strike a balance between personal and professional life.Include family members in the projectDon’t assume a psychological responsibility. In any undertaking, you should include family members who are involved as well. Ask for the assistance of your spouses, children, mothers-in-law and other family members. This will aid you to complete the job more quickly and create harmony within the family, along with a sense of belonging and accountability.Me-timeMake a plan for your day and take time to enjoy your own time. Utilise that time to cultivate your interests, skills and exercise, or take a stroll, join the gym, take a spa trip or meet up with others or shop for you. This will allow you to take an escape from the daily routine and you’ll be able to connect to yourself more effectively.Remember your mental wellbeing is as important as your physical wellbeing.

Lavanya Vallabh

Fri Apr 28 2023

7 Signs of Depression you should Not Ignore

It was quite a realisation for the society when an A-lister actress, like Deepika Padukone, chose to come out and speak about her mental health condition in public. She openly discussed her struggles with depression and the impact it had on her life, including her failed relationship. Despite the potential negative impact on her career, she chose to speak openly about her experiences in order to help others who may be going through similar struggles.As per the World Health Organization (WHO) more than 264 million people are suffering from depression.But how does one know if they have depression? Is sadness depression? Or is sadness just a passing phase? Let us explore.Generally speaking, is a state of mind that can manifest differently for different individuals. Some people may not show any obvious symptoms, while others may have severe symptoms that greatly impact their daily life. Societal stereotypes and expectations play a role in how individuals perceive and cope with their mental health.It is not always easy to recognize depression, hence, it’s important to pay attention to how one feels and how the feelings change over time. Keeping an open dialogue with a mental health professional and loved ones can be helpful in identifying depression symptoms.Here are seven telltale signs that indicate you might be suffering from depression. If you don’t recognize them and take timely action, then you are stuck in a cycle that is hard to escape.Loss of interest or pleasure in activities that were once enjoyableLoss of interest or pleasure in activities that were once enjoyed is a common symptom of depression. This can include hobbies, social activities, or even work or school. People with depression may find it difficult to motivate themselves to do things they once enjoyed, or they may not find pleasure in those activities anymore. This can lead to feelings of isolation and loneliness and can make it difficult for the person to participate in daily life. If you are experiencing this symptom, it’s important to talk to a family member, and visit a mental health professional for an accurate diagnosis and treatment.Changes in appetite and weightChanges in appetite and weight can be a symptom of depression. People with depression may experience a loss of appetite, which can lead to weight loss. Others may experience an increase in appetite, which can lead to weight gain. These changes in appetite and weight can be caused by changes in hormones and neurotransmitters in the brain that affect appetite and metabolism. It’s important to note that changes in appetite and weight can also be caused by other conditions, so it’s always best to seek help from a medical or mental health professional for an accurate diagnosis and treatment options.Difficulty in sleeping or excessive sleepingDifficulty in or excessive sleeping is a common symptom of depression. People with depression may have trouble falling asleep or staying asleep, which can lead to insomnia. They may also have difficulty getting out of bed in the morning or feel excessively sleepy during the day. On the other hand, some people with depression may sleep excessively and have trouble staying awake during the day. These changes in sleep patterns can be caused by changes in hormones and neurotransmitters in the brain that regulate sleep. Difficulty sleeping or excessive sleeping can also make depression symptoms worse, leading to a vicious cycle. If you are experiencing this symptom, it’s important to talk to a medical or mental health professional and get help at the earliest.Feelings of worthlessness or guiltFeelings of worthlessness or guilt are common symptoms of depression. People with depression may have negative thoughts about themselves, their abilities, and their past actions. They may feel guilty for things they have done or blame themselves for things they have no control over. These feelings of worthlessness or guilt can be overwhelming and can make it difficult for the person to participate in daily life. They may also have a negative impact on self-esteem and self-worth, making it harder for the person to seek help or take steps to improve their mental health. If you are experiencing these symptoms, then you should not ignore this and get the best help at the earliest.Difficulty concentrating or making decisionsDifficulty concentrating or making decisions is a common symptom of depression. People with depression may have trouble focusing on tasks or following through with plans. They may also find it difficult to make decisions, even small ones. This can be caused by changes in hormones and neurotransmitters in the brain that affect cognitive function. Difficulty concentrating or making decisions can also impact a person’s ability to work, study, or maintain relationships. It can also make it harder for the person to manage their daily life. If you are experiencing this symptom, it’s important to talk to a medical or mental health professional for an accurate diagnosis and treatment options.Feeling disconnectedFeeling disconnected from what is important to you is a common symptom of depression. People with depression may have trouble finding meaning or purpose in things that were once important to them, such as their work, relationships, or hobbies. They may also feel disconnected from their own emotions, thoughts, and values. This can lead to feelings of apathy, emptiness, or numbness. It may also make it difficult for them to set goals, make plans, or take action to improve their mental health. This disconnection can also lead to feelings of hopelessness and helplessness, which can make it harder for the person to seek help or take steps to improve their mental health. If you are experiencing this symptom, it’s important to talk to a medical or mental health professional for an accurate diagnosis and treatment options.Avoiding and controlling distress during depressionDuring depression, people may try to avoid or control distress by using a variety of coping mechanisms. Some people may try to avoid the source of their distress by withdrawing from social situations, avoiding certain activities, or avoiding certain people. Avoiding or controlling distress through unhealthy coping mechanisms may provide short-term relief, but they do not address the underlying issues causing depression and can make the symptoms worse in the long term. For example, withdrawing from social situations can lead to feelings of isolation and loneliness, which can exacerbate depression symptoms. Similarly, engaging in compulsive behaviours such as overeating, overworking, or overspending can lead to additional problems such as health issues or financial difficulties. These coping mechanisms can also create a cycle of negative thoughts, feelings, and behaviours that can be hard to break.These symptoms might not appear to be life-threatening, but pose a grave threat to one’s mental health and affect overall well-being. Hence, it’s important to seek help from a mental health professional who can help you to identify and address the underlying issues causing your distress, and develop healthy coping mechanisms that work for you.Online Counselling for DepressionIt can be difficult to open up with somebody for the first time. To make your therapy journey smooth, we have built a team of psychologists with expertise in depression. They have helped thousands of people just like you.You can to get counselling support from our psychologists. Our therapists will first understand your needs and perform a detailed assessment to diagnose depression. Then a customised treatment plan is chalked out to help you.Here is a review of one of the users Nirmala Shende, who used TickTalkTo to seek help;Don’t worry, TickTalkTo is not expensive. There are plans to suit everyone’s needs. Just give it a try. If you have an Android phone, download the app . And if you have an iPhone you can download the app .Remember that depression is a treatable condition, and with the right support and resources, individuals can recover and improve their mental health.

Lavanya Vallabh

Mon Apr 17 2023

Top tips to deal with a Breakup

Although break-ups can be really tough to get over, but they don’t have to leave you broken. For some people breaking up might feel as though their world has turned upside down and things can never be back to normal again and others can feel relief after a breakup. If you are bitter or relieved after a break-up, it’s really okay. We are all humans and frankly, there is really no wrong or right way to feel about a breakup.It is absolutely OK to feel whatever you’re feeling. Just be kind to yourself and also remember it takes time to heal after losing someone who you loved so strongly in the past. We have compiled top tips by our psychologists on TickTalkTo who have helped many people like you to manage their emotions and move on after a breakup. Let’s dive in;It’s OK to miss her or himAcceptance is the first step I would recommend. The person you have lost now is someone who is a part of your story. You might not like the person now but repressing your thoughts and bottling up the emotions is not a good idea. You need to acknowledge that you two really did love each other at one time, however fleeting and flawed that love was. Don’t be in denial and don’t try to repress your strong emotions. You have to allow yourself to be sad and grieve the loss of an important person in your life instead of running away from the reality of the situation.Take it off your chestIt is important to talk it out. Perhaps your sibling or a bestie. Don’t hold your thoughts in your head and create a mental prison for yourself. Your friends and family who really care about you can be an amazing confidante. And they can support you through this process. Seeking help is a sign of strength and not weakness.If you are a more private person and don’t want to open up with family and friends, you can use a mental health counselling app to speak anonymously with an online therapist. At , we have trained therapists who have helped plenty of people like you who have been struggling with a bad breakup. Stop listening to Arijit SinghIt is a natural human tendency to grieve. And we do need time to grieve after a breakup but we also need to move on from that grief and make space in our minds for the rest of the universe. Music can really be healing. I would suggest to really revise your playlist and get away from sad songs or songs that remind you of the relationship. Perhaps try something more groovy. My favourites are Badshah and BTS.Grab that McDonald’s burgerThere are a few experiences we indulge in very often and have loved it since long. For me grabbing my favourite meal always make me happy and forget about my worries. It’s a good idea to pamper yourself. Spend a little extra time caring for yourself. If a burger doesn’t cut it for you, consider watching your favourite movie or go meet your friends over a coffee. It can really help you switch gears.Post Traumatic GrowthYes, that’s a real concept in psychology. You might have heard of many celebrities like Deepika Padukone whose careers skyrocketed after their breakup. Many people are able to channelise their hurt and anger after a traumatic even towards positive growth. And you can do that same. You can consciously push yourself towards your goals to overcome the sadness of breakup. Think of working out and building those abs, or studying hard to achieve your academic goals, or perhaps if you are in a job, up-skilling yourself.Remember that dialogue from “Jab tak takleef na ho na life mein, tab tak koi bada nahin banta hai.”An attitude of gratitudeWhile it’s hard to notice good things around you when you are down. But the truth is that there are plenty of good things and loving relationships around you. You just need to make a conscious choice to stare at your blessings rather than the void of breakup. Your parents, siblings, best friends etc. are all truly a blessing. You can chose to share a few laughs with them everyday. You can spend sometime in appreciating the abundant nature around you – the smell of the flowers, the twinkles of the stars and the coolness in the breeze.Before I sign off, I would just say that you might be down and out now because of that break up but life surprises you in ways you can’t imagine. And you will only be able to connect the dots looking backwards in future. Keep your eyes open for the next good thing life brings to you.

Sejal Sharma

Tue Feb 14 2023

Understanding Depression

Overview – What is depressionPeople often think of depression as – , , etc. Let us dive deeper to understand depression.Depression is a mental health condition that is characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities. It can also cause physical symptoms such as changes in appetite, sleep problems, and a lack of energy. Depression is a common and serious condition that can affect anyone, regardless of their age, gender, or background. If you think you might be experiencing symptoms of depression, it is important to . They can help you understand your condition and develop a treatment plan that is right for you.Depression in IndiaAccording to the , depression is the leading cause of disability worldwide, and an estimated 300 million people are affected by the condition. According to the in India, approximately 15% of Indian adults require active intervention for one or more mental health issues, and approximately one in 20 Indians suffers from depression. In 2012, it was estimated that India had over 258,000 suicides, with the age group of 15-49 years being most affected.Signs and symptoms of depressionThe key signs of depressive disorder as per includes; Please note that above symptoms may also be present due to some physical or medical condition, or in case of significant loss e.g., bereavement, financial ruin, losses from a nat­ural disaster, a serious medical illness or disability. In such cases, a consultation with a psychologist or a psychiatrist, will help establish if it’s a case of depression or not.Depression in childrenThe signs of depression are similar. But depression in children is more difficult to diagnose because they are unable to express themselves properly. A few tell-tele signs are sadness, irritable mood, failure to make expected weight gain as per age, loss of interest in favourite toys or cartoons, clinginess, frequent complaints of aches and pains, and refusing to go to school.If you are a parent and you suspect your child is suffering from depression, keep a diary handy and note down the instances when your child shows such symptoms with proper dates. This can significantly help a child psychologist or a paediatrician diagnose the underlying illness.Depression in teenagersTransition from childhood to adolescence is a time of great stress – as a struggle to keep one’s psychological balance in the face of crisis of puberty. This stage also involves answering the question – “Who am I?” A teenager is seeks to define their identity and their self in this stage.In teens and tweens, the symptoms of depression may include; Parenting plays a very crucial factor. It is important to have an open and honest communication with your teenager kids. They should feel comfortable speaking with you about puberty and sexual changes, sex education, alcohol and drug abuse, body image, relationships and breakups etc. Not having conversations around these ‘taboo’ subjects will only condition them to hide it from you. And find unsafe outlets for their curiosity around these subjects.You can find out your parenting style by taking the Parenting Styles & Dimensions Questionnaire (PSDQ) assessment on the .Depression in adultsAccording to the World Health Organization, depression is a major global health concern and is responsible for 10% of the overall non-fatal disease burden worldwide. Furthermore, this burden disproportionately affects girls and women. Various studies point out to the gender differences in depression.Depression in womenAbout twice as many women as men experience depression. According to the World Health Organization, depression is more common in women than in men, with a lifetime prevalence of 5.1% in men and 9.2% in women.Women are also more likely to experience more severe and persistent forms of depression, and to have co-occurring anxiety disorders.Depression in women can be influenced by a variety of factors, including hormonal changes, biological factors, inherited traits, and personal life circumstances and experiences. Some specific examples of these factors include puberty, premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD), pregnancy and postpartum depression, perimenopause and menopause, and life circumstances and culture. However, it’s important to note that not all women who experience these hormonal changes or life events will develop depression.Depression in menRegardless of the lower occurrence of depression in males, it should not be overlooked.Depression in men may be difficult to recognize because it may manifest as anger or aggression instead of the more typical symptoms of sadness and loss of interest in activities. This can make it harder for their loved ones and even their doctors to identify and diagnose their condition. Furthermore, men are less likely than women to recognize, talk about, and seek treatment for their depression, despite the fact that it is a common mental health condition in men.Depression in elders and seniorsDepression is a common mental health condition in older adults, and it can have a significant impact on their physical, emotional, and social well-being. Older adults may be at an increased risk of depression due to a variety of factors, such as the loss of a loved one, health problems, or a decrease in physical or cognitive abilities. Symptoms of depression in older adults may include persistent feelings of sadness and hopelessness, changes in appetite and sleep patterns, loss of interest in activities that used to be enjoyable, and social isolation.Social connections are essential for human survival and well-being, but older adults may be at risk of becoming more isolated and lonely as they age. Research has shown that loneliness and social isolation are linked to an increased risk of depression. This is why it’s important to care for your parents and grandparents. Setting up rituals like having a mean together or just having that morning or coffee can make a significant difference. If you have kids, you can also encourage them to spend more time with their grandparents.Causes of depressionThere is no single cause of depression, and it is likely that a combination of factors contributes to its development. Some possible causes of depression include: Again, it’s important to note that these are just some of the possible causes of depression, and the factors that contribute to its development can vary from person to person.Types of depressionThere are several types of depression that can affect individuals, including: It’s important to note that these are just some of the common types of depression. Depression can also manifest in other forms.Diagnosis of depressionDepression is typically diagnosed by a mental health professional, such as a psychiatrist or a psychologist. During the diagnostic process, the mental health professional will ask the individual about their symptoms, medical history, and personal and family history of mental health conditions. They may also conduct a physical examination and order laboratory tests to rule out other medical conditions that may be causing the symptoms. Treatment for depressionDepression is treatable, with talking therapies or antidepressant medication or a combination of these. Online counselling & therapy for depressionIt takes quite a bit of courage to seek help, especially for the first time.When one is going through depression, one can find it difficult to talk to family and friends. One might think, , , .Also many a times, we ourselves are not sure if what we are experiencing is depression or temporary sadness.It’s ok to feel like that. Most of us do.To support you in such times, you can seek online therapy from the comfort of your home. You can get support without disclosing your identity. While there are many online services available, we at TickTalkTo have curated and trained therapists from all over India. They have a helped tens of thousands of people like you and India Today rated us as the top counselling platform. Check out this review from one of our users,If you think you might need help, it’s a good idea to speak with a happiness coach, take a depression test and seek counselling;

Team TickTalkTo

Wed Jan 04 2023

How to Improve Your Mental Health in 2023

Prince Harry made headlines in 2022 when he opened up about his struggles with mental health. This confession surely came as a surprise for everyone all over the world. He spoke up about his issues with anxiety and profound grief following his mother’s death, Princess Diana. He spoke about how he is using his platform BetterUp to raise awareness about mental health. Since then, the Duke of Sussex has been focusing on driving advocacy and awareness for mental health. He has encouraged many to speak up about one’s mental health condition, seek help and support in times of need.Our very own Bollywood actress, created a buzz, when she was vocal about her struggles with her mental health a few years ago. After seeking professional help for condition,  she laid the foundation of The Live Love Laugh Foundation (TLLLF) that works across a broad spectrum of mental health offering various services related to it. One thing is for sure, if these people whom we look upon as highest achievers and who come from the cream of the lot enjoying all the blessings of life, when they can go through hard times of mental health, then a common man cannot remain unfazed. Mental health is not just the absence of any mental illness, but it is more about a sound state of mind. Are we experiencing it? Has mental health been in your priority list? Psychologists say mental health should be your priority in 2023. But why do we miss-out on making mental health a priority when it is as important as physical health! We did a survey and found out that while many of us want to make mental health a priority, we just are not sure HOW?So we reached out to India’s top psychologists and psychiatrists to help us with their top tips to take care of mental health in 2023. Before you read further, you might consider sharing this article with your friends and family members who you think might benefit from these tips.Let’s dive in.Tip #1: An Attitude of GratitudeGratitude makes you happier and helps improve your mental health. Whenever you feel low, simply count on your blessings and you will be able to see the brighter side of life. This will help you to come out of the negative state of mind immediately. When we go through a low phase of life, we tend to think it’s the end and we overlook all the good things that life has bestowed upon us. We forget people who have been our pillar of support during tough times. Practising gratitude will not only bring back the zeal in us, but also will strengthen the bonds. Feeling the abundance helps improve one’s mental health. This will keep the negative metal hum at bay.Tip #2: Make Efforts for an Effortless RelationshipLong lasting, fulfilling relationships brings life to a complete circle. You feel loved and  needed. Troubled relationships are one of the major causes of mental health issues. Hence it is an apt decision to work on the relationships. This in turn generates a positive attitude towards oneself and empathy towards others, making life more meaningful. Connecting with the right kind of people will leverage your possibilities of growth in every aspect of life. Creating and maintaining supportive relationships between friends and family can give you a sense of belonging, which will improve your mental health.Tip #3: Practice Self Care and Self LoveSelf care is a major  step towards one’ overall wellbeing. Make time for activities that nourish your physical and emotional well-being. Get enough sleep, eat a healthy diet, and engage in regular physical activity, or even indulge in art or music or your favourite sport. One can opt for gardening too or just go for a walk and connect with nature.. Try to stay away from addictions, and foods that pose a threat to your health. Apart from following a healthy lifestyle, one should love oneself. This is a must if you want to have a healthy mind along with a healthy body. Self love will enable you to accept yourself with all the positives and negatives in you, making you more resilient.Tip #4: The OG – Diary EntryMost of the mental health issues are the outcome of bottled up emotions, and venting them out in a destructive way. Hence, shifting to “effective stress management methods” is imperative. As per psychologists, every action is attached to some emotion. And every emotion is linked to some experience. Hence, acknowledge the source of emotion and channelize it in a healthy way. It is important to find healthy methods to express and manage emotions. Writing in a journal, or talking to a trusted family member or friend can really make a massive difference.Tip #5: Don’t Delay Seeking Professional HelpWe might feel self sufficient in handling ourselves but really, things do get out of hand. At times we might like to talk to our close family members and friends about our emotional turmoil to seek help. But this too might become a futile attempt in dealing with one’s mental condition. Hence, reaching out to a professional will help us in a more fruitful way. The guidance, and assistance from a mental health expert is proven effective and gives long lasting results. Hence, do not shy away from talking to a mental health expert whenever you think things are out of hand. Seeking help is a sign of strength.It is always difficult to make that first call for help. Fortunately, to make life easier, there are many counselling and therapy apps available today. At , our therapists have a ton of experience in helping and supporting people just like you.

Lavanya Vallabh

Fri Dec 30 2022

What is Gender Dysphoria? Causes, Signs, Diagnosis & Treatment

We are aware that we are either a woman or a man through birth, and we feel this way. How did we come to recognize it? What happens if someone is able to feel the same way as being stuck in a body that isn’t their own? It sounds a bit complicated, doesn’t it? Let’s break it down. Sexuality is the thing we’re born with, and sexuality is the way we view ourselves. That is one could be born a man but constantly feels like the woman inside is inside and easily associates himself with another woman. If he is forced to live the life of a male one may feel stuck in the wrong body all the time. However, before one can make a decision about one’s sexuality, the individual goes through internal turmoil in order to comprehend the body and come to a conclusion about the gender of one’s body. This complicated phase of confusion is known as Gender Dysphoria. Gender dysphoria refers to the feeling of discontent, discomfort or anxiety that can be experienced by people whose gender identity is different from the gender they were assigned at birth or any sex-related physical traits.Transgender and gender-diverse individuals may suffer from gender dysphoria at some time during their lifetime. But, some transgender or gender-diverse people are comfortable in their bodies, with or without medical assistance.Rohan, a 15-year-old teenager, had an affinity for men. When he saw male models, attracted to them. This led him to doubt his being Gay. Also, he had an attraction to girls a number of times. This was a further source of confusion and he began to feel like a bisexual. He was experiencing and periods of stress since he wasn’t able to determine the gender of his sexuality. He appeared confused and was feeling uncomfortable in his body. His parents were worried and referred him to a psychologist. After a short discussion and a few tests, the conclusion was drawn out that he was male and was experiencing a period that was characterised by Gender Dysphoria. If you can put it in plain words Gender Dysphoria refers to confusion & discomfort of the sexuality of a person.What is gender dysphoria?“Transgender” or “gender diverse” refers to a person whose gender assigned to them at the time of birth (i.e. the sex chosen by a doctor when they were born typically based on external sexual organs) is not in line with the gender they identify with (i.e. the person has mental perception of gender). Transgender people are likely to be affected by “gender dysphoria,” which is a form of that is caused by an imbalance between the sex one was given at birth and their gender identity. Although gender dysphoria is typically experienced in childhood, some may not notice it until puberty or even later.The diagnosis of gender dysphoria is listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), an official publication of the American Psychiatric Association. The diagnosis was designed to assist people suffering from gender dysphoria to receive essential health care and efficient treatment. The diagnosis focuses on the issue of discomfort instead of identity.Is gender dysphoria a mental illness?The majority of experts do not consider gender dysphoria as an illness of mental health even though it is mentioned in the DSM-5 (Diagnostic and Statistical Manual on Mental Disorders Fifth Edition). The reason for this is that the feeling of not being connected to the gender that you were born with isn’t a mental disorder in any way. It is the feeling of discomfort that the difference in identity could cause that could highlight certain mental health concerns in gender dysphoria.What are signs and symptoms of gender dysphoria?People who have gender dysphoria suffer from an extreme discord with their gender identity that was assigned at birth. They usually want to alter their sexual characteristics or prefer being of a person of the opposite gender. Some might even want that they are treated differently as someone with a gender opposite. Although there aren’t any clear-cut signs of gender dysphoria it is crucial to talk to your physician to determine the root of your issues.Certain people who experience gender dysphoria might want to alter their names and pronouns in order to express their true gender identity. Others might choose to show their gender in different ways like altering their appearance or selecting different clothes and accessories. Many people also want to make use of surgical or medical procedures to alter their sexuality. People who do this often face difficulties in school, at work as well as with their friends.Diagnosis of gender dysphoriaThe diagnosis of gender dysphoria is one of the most important steps in the treatment of those who are struggling with their gender identity. It is essential to determine the right diagnosis since gender dysphoria doesn’t have a singular root. Numerous factors need to be taken into account.The primary requirement for diagnosing a patient is severe emotional distress or impairment in functioning. This can be determined with the HEADSS test which includes a psychosocial evaluation. The assessment assists the doctor to identify the riskiest factors and the support network that the patient can access. When the criteria are met, the determination of gender dysphoria may be established.Gender dysphoria treatmentThere are a variety of treatment options offered for people suffering from gender dysphoria which is a fear irrational of gender. It is a psychological disorder that can trigger stress and anxiety within a person. There are surgical, medical, and psychological solutions to this disorder. In certain cases, medical treatments may get covered under insurance policies.Counselling and psychotherapy for gender dysphoriaA highly effective method to treat gender dysphoria is counselling. Counselling can help the person to discover his or their gender identity as well as gain social and peer support. It can also assist the person in identifying and communicating the emotions caused by the condition. Other options include hormone therapy or gender surgical reassignment.The treatment of gender dysphoria usually relies on a physician’s evaluation and knowledge. A specialist in gender dysphoria will have a great deal of knowledge of patients suffering from this condition.Surgical approach to gender dysphoria – Vaginoplasty and MetoidioplastyTreatment for gender dysphoria is aimed at relieving the patient’s stress and helping them adjust to their new self. Surgery and other techniques for gender change haven’t proven to be successful in treating adults. Many people suffering from gender dysphoria are born-sex men who find it difficult to accept their masculine appearance. But female-to-male transgender people are becoming more prominent in psychiatric and medical practice.Hormones play a crucial part in this. For instance, a man who has more progesterone and oestrogen will behave as a woman and be able to identify with women. Therefore, based on the kind of treatment that one selects for surgical or hormone-based therapy one is given the drug. Of course, one must use female hormones for the duration of her life, once an individual is surgically removed and transformed into a woman (vaginoplasty). Hormone-based therapy is also advised to balance male and female hormones. If a girl or woman wishes to transform into a man because of gender dysphoria, they have surgery (Metoidioplasty).Post-surgery counselling and psychotherapyIn the end, procedures like counselling and psychotherapy will always help. It will help in accepting oneself, one’s body and the environment around accepting the negative aspects without being affected. Counsellors assist the individual to overcome the difficulties caused by Gender Dysphoria. They aid the individual to get over the thoughts that hinder their journey to adapt and adjust to a new life post-gender surgery.Online Counselling and Therapy for gender dysphoriaAt , we have a fantastic team of psychologists and counsellors who are waiting to assist you with total confidentiality. We can attest to their assistance in situations of need. Find a psychologist adept at dealing with issues related to gender. They will help you navigate these difficult moments. At TickTalk To we have a group of highly trained psychologists that are on hand to help you. The most significant benefit is that you are able to access these services at the convenience of your own home. to get the most effective guidance for depression, anxiety, stress management, and various other mental issues.

Lavanya Vallabh

Tue Dec 13 2022

Best Tips for Parenting your Teenage Kids

If you’re reading this article, then, you might be having a tough time dealing with your teenager. Counsellors receive many inquiries regarding teenage outbursts and the inability of parents in dealing with these issues. The age of a teen begins at 13 years old and continues until 19 years old. This can be a very difficult phase, especially for parents and teens too.Before we begin to talk about teens, let’s discuss our own. As parents of teens and adults of mature age when we get a piece of advice from our parents or in-laws, how would we react? Sure, no one enjoys hearing or receiving tips from anyone. We constantly feel that we’re capable enough to manage our lives by ourselves. That is when we are looking to establish our own identity.Doesn’t it seem to be the same for teenagers? They are also growing up and are beginning to establish themselves as individuals making their own decisions/ choices as well as exploring their world. Hormones play a significant part in this growing-up phase. They can cause moodiness or irritability and can become angry or even hot-tempered.They are looking at their sexuality, individuality, trying to understand their surroundings, and taking a fresh look at them. They could appear lazy, inefficient, and get low grades at school. These things can put parents on the verge of a tizzy. When parents continue to remind or discipline their children to stop, they are irritated, and eventually, at some point they explode, creating further damage to the family and situation.Teenagers can be a challenge to parents as they are often demanding, and sometimes adamant. But some basic parenting techniques can assist you in navigating the change. These suggestions focus on the importance of recognizing your child’s dignity and worth and also teaching them to manage their emotions and anger. What’s your Parenting Style?To make the most use of this article, find out your parenting style by taking a quick questionnaire – the PSDQ on the . This will help you identify your parenting style – authoritative, authoritarian or permissive. Growing evidence suggests that while there is no single “best” parenting style, some broad patterns or styles of parenting have more beneficial effects than others.Respectful parentingAs parents, it’s crucial to keep an attitude of respect for your child’s autonomy. Although they might want to make their own decisions, they’ll still require your help and guidance to solve some problems. For example, even though they might not be legally permitted to have a relationship or access the Internet, however, they must test and complete their assignments. In addition, they must spend time with their families.To inculcate an attitude of independence in teenagers, parents must be the primary source of their child’s support. Providing a safe and secure home to them will instil the confidence to be able to take risks and succeed. Parents also need to teach their children how to behave and reinforce their beliefs and optimise their self-worth.Positive disciplineIf your child is beginning to get angry and you feel stressed. This is a challenging period for parents and teenagers alike. It is possible to use techniques for positive discipline to help your teenager adjust to this new stage in their life. There are numerous advantages when you employ positive discipline methods that will save you lots of energy and time.Positive discipline techniques help your teenager learn self-control. Instead of scolding those who make mistakes they can learn through trial and error the best way to manage consequences. They can also make tough decisions despite the pressure of their peers.Meal-time communicationThe importance of mealtime conversations between teenagers and parents is often neglected, yet is essential to the child’s emotional well-being. In a recent study, researchers discovered that family mealtime conversations were positively linked with a child’s positive effect and involvement. It is essential to make meals enjoyable for all the family members and integrate family traditions into the routine of everyday life.Teenagers are usually busy with homework, school, and weekend activities. This can make it difficult for parents to make time for their children. However, parents have to make an effort to spend time with their children during mealtimes.Self-advocacySelf-advocacy is an ability that can aid teens in a variety of situations. Alongside being able to speak up for their interests, it can assist a teenager to make wise choices. It is essential to motivate your child to be aware of what they would like and to be sure enough to pursue it. Begin with a discussion with your child about what they would like to pursue after they graduate from high school. They may be interested in going to trade school or college. Talking about their plans and goals will help them plan for the transition from the trade or college of their choice.Self-advocacy is an acquired skill that can be difficult to master without a guide. It is important to ensure that your child is surrounded by a community of peers who will be there to support the individual. In this way, they’ll have someone whom they can talk to and consult with if they’re unsure about something.Setting boundariesEstablishing boundaries for your teens is a crucial aspect of being a parent. It is important to know how to deal with the different scenarios that could occur. It is also important to be consistent and precise when setting boundaries. When it comes to setting boundaries for your child, you must decide what you’re willing to accept and what you want to establish boundaries based on what beliefs are best for your family and teenager.The ability to give spaceGiving some space and privacy allows teenagers to develop and look back at themselves. Too much intrusion can damage the relationship. It is important to allow space for the other but keep an eye on overhearing behaviour as well as the relationships they establish as well as other behavioural changes.Share your experiencesThe sharing of one’s own experiences as a parent with a smile about the mistakes they made and laughing loudly are excellent ways to educate young people to take things easy in life and learn from their mistakes. It is not a good idea to compare oneself with their children, nor assume that they will behave identically as they did when they were children because things have drastically changed over time.Talking the taboosThe discussion of sensitive subjects, such as the adolescent sex, menstrual cycle, and interactions with the opposite gender positively will help them gain an understanding and give people an idea of what they are rather than merely absorbing inaccurate information from others.Try to imagine yourself in their shoesIt’s not easy being either a teenager or a child. Therefore, before making judgments or reacting too much, we need to think about ourselves and our position and comprehend their attitude and perspective on the scenario. For a teenager, having pimples on their face and not owning a suitable pair of shoes is just as sad as any other circumstance.Be a cool parentYour adolescent should be treated like your own friend, something that may be difficult for you. However, it is recommended to keep the child’s mind focused on the present. Talking about funny things and getting to their level of understanding to build a stronger relationship can make you a cool parent.Teenagers aren’t fully developed, therefore creating clearly defined boundaries will allow them to progress and grow at a moderate rate. By defining boundaries and telling your child that they aren’t required to perform something, you will decrease conflict, improve communication, and encourage independence.Online Counselling and Professional Support for ParentingIf you want to support your child better or if are having issues with your child, consult a psychologist who is experienced in dealing with adolescent and child situations. They can guide you through these challenging times. At we have a team of highly skilled psychologists – , , , etc. who are available to assist you. The greatest benefit is that you can access these services even from the comfort of your home. Contact us today for the most effective advice for child and teenage-related concerns.

Lavanya Vallabh

Tue Dec 06 2022

Postpartum Depression – When, How and Why

Motherhood is the most blissful experience for any woman. The happiest moment to cherish with the newborn and family. But motherhood comes with its own set of woes and blues. The responsibility of the baby, hormonal changes, sleep deprivation, and physical condition disrupts the normal life of the new mom. All of these lead to Postpartum Depression. Hence, the older women at home used to be the primary caregivers and used to look after the mother and baby exclusively. This allowed them to get proper emotional, physical, and mental support.Postpartum depression (PPD) is a condition that can develop in women generally after childbirth as the name suggests. This condition is triggered by the change in hormone levels immediately after childbirth. Many new moms experience this, which is also termed as “baby blues”. Postpartum Depression starts immediately after childbirth and may last from a week to a month. The severity depends on the mental, emotional, and physical condition of the new mother, and the kind of support one is receiving from the primary caregivers or family.  This phase is very intense and needs clinical intervention too sometimes. This article will discuss the symptoms and the treatment options.When postpartum depression endsClinicians time and time again have noted an association between the postpartum period and mood disturbances. This linkage entered official psychiatric nomenclature in 1994, when the Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition defined major depression with postpartum onset as episodes of depression beginning within 4 weeks of giving birth. This time period corresponds to the rapid hormonal changes posited to contribute to vulnerability to depression. However, because psychosocial factors also play a major role in triggering postpartum depression, most researchers use a working definition of the postpartum period as lasting up to 6 months after delivery.How postpartum depression feelsWe might have come across many stories where the new mother refused to look at her baby’s face, stopped breastfeeding, threw away the baby, or hit the newborn. This might sound bizarre and insane but all these are the symptoms of extreme levels of Postpartum depression. One might also feel extremely cranky, get irritated, develop anger management issues, feel helpless & hopeless most of the time, and feel constantly weak mentally.While these feelings usually pass within a week or two, they can last up to a month. If the symptoms persist longer, you should contact your doctor. One can check for signs of postpartum depression and help yourself manage your symptoms with the help of your medical practitioner and a therapist.There are many treatments for postpartum depression that can help a new mother feel better. Early treatment is essential, as the sooner you seek treatment, the better.Why postpartum depression happensPostpartum depression is a very common psychological condition after childbirth. It can be caused by several factors, including physiological changes and psychological stress. Some women are at higher risk for this condition due to genetics or other factors. Some women may also experience difficulties in relationships. These factors can lead to feelings of hopelessness and worthlessness.One of the most effective ways to treat postpartum depression is to focus on self-care. Motherhood is much more demanding than a traditional job, so it is important to remember to take time to nurture & nurse yourself and get outside. Keeping in touch with other people is another important way to prevent depression.Postpartum depression treatmentPostpartum depression treatment can be a difficult challenge for new moms, but there are ways to get relief from this condition. It is important to first properly diagnose Postpartum depression. A trained therapist and use of psychological tests like Edinburgh Postnatal Depression Scale (EPDS) can help diagnose PPD. If you suspect, you might be suffering from PPD, you can use the to take the EPDS test and speak with a therapist.Choosing the best treatment depends on your individual needs, as well as your doctor’s recommendations. Treatment may also include addressing underlying health conditions or mental health issues. During your recovery, it is important to accept help from friends and family members. Support of immediate family members is imperative.A physician can prescribe antidepressants to help a woman deal with the symptoms of PPD. Non-pharmacologic treatment is also an option for women who are struggling with PPD. It’s important to seek treatment early to prevent further complications. If the condition is not detected in time, it can lead to further problems for the mom and her child. Among other things, untreated postpartum depression can cause sleeping and feeding difficulties, as well as impairment of the child’s cognitive development. If you’re struggling with PPD, it is always in your best regard to seek counselling for yourself.5 ways to manage postpartum depression at home1. ExerciseThere are many ways to deal with postpartum depression, and exercise is one of them. If you’re looking for a new exercise routine, try going for a short walk or taking up yoga. It may be difficult to find time to exercise, but even fifteen minutes a day can help you feel better. Any mild exercise as advised by your physical will prove beneficial in the upkeep of your mental and emotional health. Also, keep a diary that documents your thoughts and feelings each day. Reading over these entries can help you feel better about yourself and help you recover.2. Avoiding isolationAvoiding isolation during the postpartum period is crucial if you are dealing with postpartum depression. Many women find themselves socially isolated, either due to the time off work or quitting their jobs or because of their new role as a mother. Although the degree of isolation differs from woman to woman, it’s still an important aspect to keep in mind.Stay-at-home orders also increase the chances of social isolation for new mothers. Social isolation can be traumatic, especially for new mothers who are suffering from postpartum depression. In addition, it may be important for new moms to know about the support networks they have available and the resources they can turn to when postpartum depression begins to affect them. Reach out to your mother, and other experienced women in the family to get support.3. Getting a break from the babyThe lack of “Me Time” is one of the major reasons for postpartum depression. One of the best ways to deal with postpartum depression is to get a break from the baby. New moms need time to recover, and getting a break from the baby will help them feel more like themselves again. In addition, it can help new moms maintain important relationships and maintain their physical and mental health. Get back to catching up with family and friends over a phone call or visit them personally if allowed by your gynec depending upon your condition.Hire a nurse who will help you with the babysitting for some time so that you can get some “me time”4. Getting enough sleepOne of the best things to do to deal with postpartum depression is to get as much sleep as possible. Getting enough sleep is crucial for women and new mothers. Although sleep is an important part of parenting, most resources focus on the infant’s sleep, and not on the mom’s sleep. New mothers who have experienced PPD are at higher risk of developing the disorder again.Although the exact mechanism is not known, it’s clear that poor sleep can contribute to depression. Sleep deprivation can last up to 12 months after childbirth, and the lack of sleep can cause exhaustion, irritability, and poor quality of life. Not only does it contribute to postpartum depression, but it can also lead to a host of other health problems.5. Hire a full-time CaretakerDue to various reasons, immediate family members are unable to provide the role of primary caregiver sometimes. This adds to the woes as the affinity to reach out to help is unavailable and when a new mother has to manage everything on her own she is exhausted mentally, physically, and emotionally. Hence, hiring a full-time caregiver to take care of the baby and new mother is inevitable.Postpartum depression preventionThere are several interventions available for women facing postpartum to reduce the risk of postpartum depression. These include telephone peer support, interpersonal psychotherapy, and postpartum visits by a nurse or midwife. A recent meta-analysis concluded that cognitive behavioral therapy and interpersonal therapy were effective at reducing postpartum depression.Parents, in-laws, and other elderly women have always been excellent support during this tough phase offering the best help without even asking for it. One can always vouch for their help and count on the experiences they share. This support system from family is imperative and one can rely upon this without giving a second thought. But in the absence of this family support system, one should reach out to other resources for help. Getting help for other household chores also will reduce the workload and the new mom will be able to get enough rest. Sharing the load of work and baby care, and emotional, physical, and mental support from her husband is the biggest strength for a woman in these tough times. This strengthens their bond and generates an overall positive environment for the upbringing atmosphere for the baby as well.Online counselling for Postpartum depressionGetting help from online counselling is an excellent way to deal with new mom blues. The best part is one can avail of the services and help while being in their comfort zones and in a relaxed atmosphere and one’s convenient time.At we have a team of experienced counsellors like , , , , and  to help you whenever you need our support. A new mom needs a lot of emotional and mental support to deal with their PPD. One can talk about one’s issues without the fear of being judged. Psychotherapy/ Counselling are an excellent way of treating Postpartum Depression. Feel free to contact us and get the best help.

Lavanya Vallabh

Fri Nov 11 2022

World Mental Health Day 2022

Understanding India’s sunrise mental health landscapeThe 2022 World Mental Health Day theme is . It provides us with an opportunity to re-kindle our efforts to make the world a better place. World Mental Health Day was observed for the first time on 10 October 1992. The day, officially commemorated every year on October 10th, aims to raise awareness in the global community about the critical mental health agendas – with a unifying voice through collaboration with various partners – to take action and to create lasting change. This year, the World Federation For Mental Health has launched the as a part of their global campaign.The year gone-by posed numerous global challenges – the COVID 19 pandemic, the Russia-Ukraine war and extended geo-political implications, the Afghanistan crisis, refugee crisis, economic challenges particularly in countries like Sri Lanka and Pakistan, inflation, funding winter for startups, and climate related challenges. All of this has in one way or other have negatively impacted the mental wellbeing at a global level. In such a grim global scenario, the theme for WMHD 2022 aptly calls for making mental health a global priority and urges for united international efforts. It also highlights that unless mental health is not prioritised and significant investments are made by countries, the 2030 Agenda for Sustainable Development and Sustainable Development Goals (SDG’s) adopted at the 70th Session of the UN General Assembly in 2015 cannot be achieved. What does the data say about Mental Health?I believe most of us are either unaware or are living in denial of the grim reality about the extent of mental illnesses. The numbers are staggering. Let us look at the numbers of the world first. If that doesn’t shake you, let us look at the numbers for India. As one of the most populous country of the world, which still falls in the “developing” category; the burden of mental health, unevenly, falls on India. Leaves me wondering, WHERE ARE WE HEADED AS A SOCIETY?But are people looking for mental health support?Clearly the burden of mental illnesses is gargantuan and the mental health support infrastructure is slim. But why this paradoxical situation? Anyone with a basic knowledge of economics would argue that if there is a demand of mental health services, the invisible hand of economics must ensure adequate mental healthcare supply. The problem is that it’s a latent demand. Due to stigma and taboo associated with the notion of mental health, and the lack of awareness, many of us are suffering silently.When was the last time you considered seeking help from a friend, family member or a therapist? Rather suffer than appearing weak? Mard ko dard nahin hota? 🙄Such attitudes are clearly unsustainable. And fortunately, they are changing. Let’s have a look at this interesting 10 year graph from Google Trends.Well, if you look closely, the breakout for the term “psychologist near me” happened in 2013-14 worldwide and about 4 years later for India. This means – we are acknowledging the problem and we are searching for help. If nothing else, think about how often the word stress and depression is used in our day-to-day conversations at workplace and at within family.I am convinced that there is an increasing public discourse around mental health, especially in the post-COVID world, which is creating the much needed awareness and ending the stigma. We are becoming more sensitive to our mental health needs.So what’s happening on mental healthcare supply side?This a tricky question. My quick answer would be – A lot is happening. But a lot more is needed.Government of India (भारत सरकार)Let us look at few of the important initiatives by Government of India, These are amazing initiatives. Many are perhaps a first globally. But a lot more is desired. We need to put our money where our mouth is. India’s mental health budget is a measly Rs. 670 crores. Furthermore, nearly 93 per cent of Rs 630 crore is for funding two institutions run by the Central government, namely NIMHANS (Rs 560 crore) in Bangalore and LGBRI (Rs 70 crore) in Tezpur. The government funds the District Mental Health Programme (DMHP) in 704 districts. However, there is no increase in the allocation for each district, which has remained a meagre Rs 83 lakh (the maximum amount for an entire district) for the past many years.We must increase the budgetary allocations to these amazing initiatives for the sake of impact, reach and speed.The Wild World of Startups and VCsNext, let us look at how mental health startups and VCs are playing their part.The Silicon Valley has already minted unicorns like Headspace, Calm, Talkspace and many more. The space has also seen some high profile acquisitions like Ginger, Refresh and AbleTo. And as expected, the usual move-fast-break-things approach has been detrimental to mental health of thousands. The recent free fall of the unicorn Cerebral highlights this loudly.But what’s happening closer home in India? VCs are wait-and-watch while many brave founders are marching ahead.Let me start by setting some context. The tech startups in mental health space can be categorised largely into two types, one is the and the other is . CCBT based startups are the ones which rely on self-help content and machine learning algorithms to mimic therapy. Think of mindfulness based apps, journaling based apps or chatbots like Wysa and Woebot. The tele-psychology based startup are the ones which operate like tele-medicine platforms like Practo and are focussed on 1-to-1 therapy sessions with a real human psychologist or therapist. TickTalkTo falls in the tele-psychology category. My take is that despite the challenging macroeconomic environment for startups in general, fundamentals of mental health startups are strong. Some of us will persist and survive. And it will be these startups which will be the ones who will make significant positive impact on India’s happiness and mental well-being.Non-Profits, NGOs, Activists and moreStartups usually steal the limelight. But the foundations of mental health support structure in India has been laid by some amazing non profit organisations and individuals who are making real difference on-ground. They are the thought leaders and change-makers.Let us dive in; Insurance and Pharmaceutical companiesWell, this is a very early trend and I am not sure if it will stick. To increase their “touch-points” with the end-user, insurance and pharmaceutical companies have started collaborating with new age mental health startups. ConclusionThe more you read, analyse and research about it, the more you realise that mental health challenges are multi-headed and need a multi-pronged approach. My predictions for the mental health ecosystemMy did not have any predictions. But of course, I could have predicted all of the things that happened this year. 😝 I strongly believe when it comes to mental health in India. It’s not a question of IF but WHEN. My guess is as good as yours. But it’s FUN. So let’s start the guessing game. Here are my broad predictions for the next year, While it’s impossible to predict the future, it is possible to write one. So I will get back to building . Let us make mental health a reality for India.More food for thoughtIf you want to explore this space further, here’s are few of my favourite editorials; I will love to connect with you. And share what we are building at TickTalkTo. Also, if you have any editorial suggestions for the post or want to get your perspective/work added to this post, please ping me on . 🤙

Abhay Singhal

Tue Sep 13 2022

World Suicide Prevention Day 2022

We have seen breaking news, celebrity news of successful socialites, and numerous famous people who committed suicide. We also see whenever the exam results are announced, there is news about students who took their own lives due to underperforming in the examination and the rejection by their parents. The reason may be whatever but the ugly truth is that suicide runs across all social and economic strata of the society. It doesn’t matter if you’re a student, popular, or even a regular man, or a person is in a depressed mental state; suicidal thoughts are not uncommon.In the wake of the suicide stories of famous celebrities like Jia Khan, Sushant Rajput, Guru Dutt, Silk Smitha, Nafisa Joseph, and many others, business tycoons including VG Siddhartha, founder of Cafe Coffee Day; Vineet Whig, CEO of Encyclopedia Britannica; Lalith Seth of Raj Travel World; and more, makes us consider why accomplished people must make such a drastic step in their life?One thought that pops into the mind are why someone is forced to commit suicide. Is the person cowardly, and incapable of handling the pressures of life? the response is …no! It’s not about being cowardly or incompetent. It’s about when internal pain is greater than external pain and a person chooses to end their life.Extremely high levels of fear of being rejected and the pain that comes with rejection are two of the main motives behind a person’s decision to commit suicide. Many other factors contribute to suicide however, mental health issues, as well as the anxiety of failing, are the primary factors that drive people to take such drastic step.According to the American Psychiatrist Association, suicide is a grave mental health issue that affects the general public that is a result of an untreated mental health problem. There is a good chance of co-morbidity that leads to more suicides per year.World Suicide Prevention Day (WSPD), celebrated annually on 10 September, is organized by the International Association for Suicide Prevention (IASP) and endorsed by the World Health Organization (WHO), which considers, suicide, a serious social and mental health condition.Suicide PreventionAs the second-highest cause of death (after creations) for those aged between 10 and 34, suicide is a major public health issue.According to statistics from WHO as per the statistics of WHO, in the year 2020 in the United States, over 45,000 individuals committed suicide. A total of 1.4 million people try suicide every year as per WHO Centers for Disease Control and Prevention (CDC) over one-in-five individuals who committed suicide had declared their intention to commit suicide. Men are 3 times as likely to commit suicide.However, suicide is not unavoidable. Understanding the risk factors and being aware of the warning signs of suicide can aid in preventing suicide.Risk Factors and Warning SignsSuicide is associated with mental disorders, specifically alcohol and depression The most significant risk to commit suicide is attempted suicide.The Suicide Prevention Resource Center defines the risk factors, protective factors, and warning indicators. The risk factors comprise the characteristics which increase the chances of someone thinking about suicide, attempting to commit suicide or even committing suicide. The factors that protect us are the characteristics that reduce the likelihood for individuals to contemplate or attempt to commit suicide or commit suicide.Who Is At Higher Risk of SuicideCertain circumstances and events can increase the danger (not in a specific sequence, except for the first);In certain instances, an event of stress or an abruptly devastating event, or failure, may leave people feeling depressed, and not able to figure an escape route and can end up being a “tipping point” toward suicide.The recent CDC report reveals the complex nature of suicide. While mental illness could be a factor for many, however, the report states it is true that “many factors contribute to suicide among those with and without known mental health conditions.” A relationship issue was the most significant factor that contributed to suicide and was followed by a crisis in the last or in the next two weeks, and the use of a substance that is problematic. CDC states that fifty percent, or 54 percent of those who committed suicide, didn’t suffer from a mental health issue. However, a large portion might have had mental health issues that were not recognized or acknowledged by those who were around them.Warning Signs of SuicideHere are a few warning signs, that can help you identify someone with suicidal ideation;Why do people feel suicidal?Suicidal feelings can be triggered by numerous motives. While it may seem like a silly thing to some may become quite difficult for someone else. A person may then take their own life.However serious the situation could be, a suicide attempt is not the solution. It will only make the situation even more difficult. An ongoing attempt at suicide is a serious mental illness that requires treatment and medical care from specially trained psychologists.Preventing suicideThe CDC report suggests a complete public health approach to suicide prevention, and it suggests a variety of strategies communities and states can implement and implement, such as teaching skills for coping and problem-solving to help people face difficulties, expanding the options for help for people in need, and bringing individuals at risk with efficient and coordinated physical and mental health services.If someone mentions they’re contemplating suicide, pay attention and consider their concerns seriously. Do not be afraid to ask questions regarding the plans they have for themselves. Make them aware that you are concerned and that they’re not on their own. Inspire them to seek assistance immediately from a knowledgeable professional not leave them on their own. Continue to talk to them frequently, and convince the individual to talk to you.Taboo and stigma around suicideA stigmatization of mental illness and suicide is a reason why many who are thinking about taking their own lives or have attempted suicide do not seek help and, consequently, aren’t receiving the assistance they require. As of now, there are only a few countries that had suicide prevention counsels as their top health concern only 38 countries have an overall suicide prevention strategy.Instilling a sense of community and breaking down the stigma is essential for countries to move forward in the fight against suicide. Keep in touch. Keep in contact in the aftermath of the event of a crisis.WHO’s efforts to bring awareness on suicideWHO acknowledges that suicide is a priority for public health. Its first WHO World Suicide Report “Preventing suicide: a global imperative” was released in 2014, and designed to increase awareness of the health implications of suicide attempts and suicide and make suicide prevention a top priority on the agenda of global public health. The report also aims to motivate and assist countries in developing or enhancing effective suicide prevention strategies that are integrated into an integrated public health approach.Suicide is among the top priorities in the WHO Mental Health Gap Action Programme (mhGAP) which was established in 2008 and provides evidence-based, technical guidance to improve the quality of service and treatment across countries that suffer from mental or neurological disorders as well as substance abuse issues. In The Mental Health Action Plan 2013-2030, Member States have committed themselves to work towards the global objective of reducing the number of suicides of their countries by one-third by 2030.Closing thoughtsWhen in distress, many people overlook the most simple method i.e. to reach out for help. You could speak to your trusted friends and family members and seek support.These days, it has become very easy to connect with a psychologist, counsellor, or mental health specialist online. You can seek help anonymously in a stigma-free environment. You can book a session with our mental health specialists on the .If you are feeling suicidal, you can reach out to a .Life is full of challenges. However, resolving them or letting things go can be one elements of survival instincts for any human. Therefore, instead of trying to put a complete stop, which isn’t the best option you must face the problem and come up with solutions. Don’t hesitate to seek help and don’t shy away from offering help.

Lavanya Vallabh

Thu Sep 08 2022

Quiet quitting – The Trending New Mantra For Work-Life Balance

After the Great Resignation, Quiet Quitting is the latest trend in the workforce and human resource circles.Up until three years ago, the population was busy working, not paying attention to their families or personal lives. In a competitive world, everyone is trying to reach the top spot. It’s a constant battle to the finish line, attracting the attention of the manager was their main motivation. However, the pandemic appears to have changed the way people work. People are now looking beyond the numbers. They’ve taken short breaks and have an insight into their lives. The population has begun to move slowly, keeping the rat race away. Quiet Quitting is the latest trend that is sweeping workplaces across the globe. Quiet Quitting is about getting rid of at work. The entire concept behind Quiet Quitting is learning to say “no” to an additional amount of work, at the cost of time which is essential.Some might also argue based on the Pareto rule of 80/20. 80 percent of work is achieved in 20 percent of time, so one could perhaps take rest of the time off.A shift in a work scenarioBefore the outbreak, people were prepared to work long hours. The numbers and targets were the only thoughts that were making loops in their minds which left the people tired. After the pandemic, when people began working from home, a chat during tough times made them slow down and appreciate the little things that bring happiness. So, people are gradually abstaining from taking on an additional burden of work, particularly when they feel they don’t meet the requirements and should do more. Following the time limit for closing and not entertaining stay-backs after the stipulated working hours for discussions or meetings are some of the guidelines that people have begun to adhere to. This art & practice of “saying no” to certain tasks and obligations, and sticking to working hours is known as Quiet Quitting. This is the latest trend for finding the perfect balance between work and life.Quiet QuittingQuiet Quitting sounds quite like a misnomer. “The phrase Quiet Quitting was coined in the mid-2022 period following a TikTok video that was a hit on the web. It’s not a way of abandoning a job in a hurry, however, it means saying no to the additional workload and completing the minimum amount of work, and keeping the current job. The principal reason for Quiet Quitting is to avoid the exhaustion caused by the intense stress levels that come in the business sector. It’s done to ensure the health of one’s mind and overall wellbeing.Quiet Quitting is an antonym for “Hustle Culture” which is also described as “Grind Culture” where growth, career, and earning more money are prioritised. The people who are part of Hustle Culture tend to run behind in terms of numbers, goals as well as higher positions, and larger pay packages. They’ll do anything to reach their highest goals.In a nutshell, Quiet Quitting is all about absconding from projects, obligations, and a bit of extra burden of work in a quiet manner. Doing not answer work calls during working hours, and shrugging shoulders away from taking on more responsibility at work.The balance between work and lifeThe incorrect interpretation of the concept of Quiets Quitting feels like, making the job an increased risk to increase pleasure. However, that’s not the case. It’s about making the best decision at work and finding the perfect balance between family and profession. The culture of work-from-home has forced professionals to consider what is most important in the world.The need for Quiet QuittingWorking long hours, a negative workplace, an absence of motivation at work, unpaid jobs, job insecurity, , stress, and resulting from stressful work have triggered the necessity for Quiet Quitting. From corporate professionals navigating endless cross-timezone meetings to extending beyond school hours and parents adapting to the challenges of post-COVID parenting, burnout is an undeniable reality. The awareness of psychological health, as well as the necessity for a more satisfying professional and personal life, has been reflected in the classes. Quiet Quitting has pitched Quiet Quitting across the globe. Particularly Gen-Z the latest generation is influenced by Quiet Quitting, where they seek to have the best of both worlds, whether in their professional or their personal.“Quiet quitting means you’re performing your work at the minimum necessary to ensure work-life harmony,” says LinkedIn career expert Blair Heitmann. “For many people, it’s an opportunity to better balance work and life and is the most recent move away from the hustle culture. It could be about establishing better boundaries at work for example, such as making sure you leave your work at a certain time each day or not accepting projects that don’t fit into the scope of your work, or even refusing to reply to emails and messages from your team outside of work hours.”Impact of Quiet Quitting workQuiet Quitting can be beneficial or negatively impact one’s professional life. However one can still be extremely productive and contribute to the company.• Reduce the damage caused by burnout• Lower levels of stress• Lower levels of anxiety related to work and depression• Improved productivity• A greater focus• Work that is completed efficiently• Professional development and advancement of life• Reduced during working hours• Calculated hours of work with maximum efficiency• Impacts of quitting for a quiet time on your personal lifeIt’s common to put our personal lives in the background while we chase our goals and dreams. However, it’s never too late to make the right priorities. Impact of quiet quitting on personal life;• Quiet Quitting helps one maintain a healthy balance between work and life.• Personal life is a priority and improves .• Being able to enjoy time with your family.• Family disputes are less frequent.• Be free from the troubles of depression and burnout.• Lower levels of stress and anxiety.• Feeling less overwhelmed.• Reduced burnout effects.Do you need to quiet quit completely?• If you’re considering going to quiet quit because you require more time for yourself and are not meeting the requirements in your workplace, it might be a good idea.• Any adjustments you could implement to help you focus more on your main goals.• This allows you to focus more time on the areas that can have the greatest impact.• This will allow you to feel fulfilled and satisfied with your work.If you’re contemplating quitting because you’re not inspired by your work or don’t feel satisfied at work, or you’re not fulfilling the requirements of your job in the process, then it’s probably time to look for a new job. Before you decide to consider quitting, consider these questions to help you determine the things you require:• Are you able to maintain a healthy balance between work and life?• Are you setting healthy boundaries?• Do you see growth?• Do you have the ability to learn and add to your skills?• Are you proud of your work environment? Are you influential?If the answer is “yes” then you’re good to go and there is no reason to quit. If the answer is no, then it’s the perfect time to decide on another option.How can you establish better boundaries at work?If your reason for wanting to go is due to your inability to set limits on your own, Heitmann advises you to evaluate if focusing on the most important and impactful aspects of your work, or being dragged into work isn’t yours to let go. “Then engage in an honest and candid dialogue with your supervisor to make sure you’re focusing on the correct areas and consider ways you can adjust your approach to improve your position.”If you’re stressed and need to get your work hours under control Use blocking your calendar before or after hours of work to make sure you aren’t involved in meetings during your time-off.The most important thing is “Turn off the time you’re done! A lot of professionals had an hour-long commute to help make the transition between work and personal time. However, since so many are working remotely the transition is missed. To help you make the transition from work to personal life, you should set up a new schedule; It’s very difficult to work only to earn a pay-check. An occupation where there isn’t enough passion to push yourself to go beyond the call of duty is devastation to your soul. Furthermore, nobody with the right amount of conscientiousness and compassion would like to feel they’re letting their coworkers down.Maybe, in the end, quitting quietly isn’t the best option for long-term success but a temporary solution to help you get through a rough patch until you can find the right job.If you are finding it hard to manage work related stress, please reach out to a professional psychologist. You can easily connect with one by downloading the . Remember, seeking help is a sign of strength not weakness.

Lavanya Vallabh

Wed Sep 07 2022

Gaslighting

Let’s start with reading a short fairytale love story which gives us a perfect example of what gaslighting is. Trying to collect the perspective of the gaslighter and victim both this short story may help you recognise what gaslighting is.When we first started dating, my boyfriend made me feel like I was a princess and complimented every aspect of my looks, down to my fingers and toes. As time went on, the flattery faded, and it was replaced with small criticisms. My clothes weren’t the right style; I should wax every part of my body, I should lose a few pounds… the list was endless. It wasn’t until a mutual friend asked what he liked about me and he was completely silent that I realised it had all been a facade. He didn’t like what I looked like or who I was; he liked what I had to offer. I walked away from the relationship, but the years of gaslighting me into believing that I was unattractive left my confidence at an all-time low.What is Gaslighting?To gaslight is to manipulate another person into doubting his or her perceptions, experiences, or understanding of events.Gaslighting is an emotional and psychological abuse done to anyone which makes them go through various kinds of unusual feelings at the same time. The victim often ends up being confused, with questioned self-worth, low self-esteem. It is like someone acting as a janitor and constantly trying to change your perception and memory while disconnecting you from reality.Origin of the word GaslightingThe term ‘Gaslight’ came from the 1938, British stage play, by Patrick Hamilton. The play was followed by a film in 1944. Where, a husband manipulates his wife into thinking she has a mental illness by dimming their gas-fuelled lights and telling her she is hallucinating. Since the 1960’s the term has been used to refer to people who make covert attempts to manipulate people, particularly in abusive .How Gaslighting worksBeginning with a person first praising his/her companion and the shift from praising to criticising is gaslighting. The victims of gaslighting experiences absence of self worth, their memories, recent events and their perceptions as well. The victims of gaslighting often end up being confused about themselves and the gaslighter blames the victim and judges them for being too sensitive. There are many tactics you can see when the person is gaslighting you.Discrediting youPeople who gaslight may pretend or show they care about you but they often end up bitching and disrespecting you. They end up making people believe that you’re crazy or you have some disorder. The people gaslighting you makes you believe bad about other people as well.Blame shiftingThe gaslighter tends to shift the blame on you, questioning you constantly and making you realise that you are the one who must have done something wrong. Even when you try to communicate how the abuser’s behaviour makes you feel, they again shift the whole conversation to you. For ex: forcing you emotionally to behave in a certain manner to get the behaviour you deserve.Not accepting their own doingsThe abusers usually have a habit of denying or not accepting the harm they have caused someone emotionally. This habit of abusers creates a negative impact on the victim making them questioning their self worth and believing that something is wrong with them only. This tactic makes it very difficult for the victim to move ahead in their life. For ex: Cheating on someone and not accepting it, while shifting the blame to another person. Habit of lyingThe abusers have a habit of lying to you for silly and small things as well. They are pathological liars sometimes with narcissistic traits.  Which makes you believe at a time that it is you who is judging or overreacting, even if you caught them or confront them with a proof, they puts it on you with sentences like: “you’re making this”, “such things never happened”, “you’re the one who is lying”.Examples of GaslightingThis refers to a person questioning someone’s memory and making them believe that something is wrong with them or they have a weak memory. Using statements like: “why do you never remember anything?”, “you have such a poor memory”, “are you sure, or you want to rethink?”. In this the person uses the technique of not understanding what the victim is trying to convey in order to avoid having a conversation and getting confronted. Refusing to what the person is trying to say using statements like: “I’m not getting what you are trying to say”, “you’re not making any sense to me”.The gaslighter may also end up using the victim’s age, sexuality, ethnicity, nationality, caste, religion etc to control them and make negative impacts. For example: telling a male it is not ok to cry or express or using statements like: “you’re acting like a kid, grow up”, “don’t be a girl”.This involves abusers to pretend to forget the events or incidents that occurred. They clearly deny saying or doing a thing that may have hurt another person. For example using statements like: “I do not remember doing that, you’re making this up”, “I never said that, you are ”. This is the technique of shifting the focus of communication or argument to the victim, basically diverting the topic of conversation. Using statements like: “stop getting new ideas from your friends”, “stop wasting your time on making up scenarios”.This refers to when the person does on accept, validates and degrades the feelings of another person. They tend to manipulate the victim by denying their feelings and making a fuss about everything. For example using statements like: “why are you being over sensitive?”, “you’re overreacting”.Signs of GaslightingExperiencing gaslighting makes you go through certain mixed emotions and many mental health problems like: , and other concerns. It is important to identify whether you are being gaslighted or not. To check that you should ask yourself certain questions that the given statements are relatable or not?How to respond to GaslightingGaslighting is not an overnight process, it requires repetitive patterns. You need to identify certain patterns if you are being gaslighted.Always remember your truth and trust yourself If you are being gaslighted, remember to trust your memory and your instinct first. The gaslighter never focuses on your side of the story and constantly tries to shift the focus of communication. Try to be connected with yourself in order to be sane. Recognise the warning signalsIt is not as easy as it sounds but there are few things that may help you recognise that you are being gaslighted. This feeling of being gaslighted often leaves you confused and numb. Remember the focus always. Do not second guess your feelingsNever lose trust in yourself, because if you do then it changes the game. Always remember it is about you and your feelings also matter, whenever you feel unheard or misunderstood try to focus on yourself rather than making them understand, leave.Get an outsider’s perspective Talking about your situation with an outsider like family or friend may help you look at a bigger picture and identify whether you are being gaslighted or not. This gives you an unbiased different perspective. Save the evidenceIf you feel you are being constantly gaslighted, start saving evidence for the events that have happened because being gaslighted may leave you confused and at a moment of time you may end up questioning yourself and find it difficult between distinguishing the reality and a made up story. Listen to your gut and end the relationshipIf things are getting too overwhelming for you, the gaslighting is rapidly increasing and getting out of your control, then . It is difficult to end a relationship but if it is affecting you, it is the best way to stop any kind of abuse.Tips for seeking helpSeeking help can be very difficult, because sometimes it gets very difficult for people to even realise that they are being gaslighted, even if they do gaslighting in some relationships the emotional dependency is too high it gets difficult to just leave. Gaslighting leaves you with a great sense of loss of personal identity. In order to seek help, go to a therapist and maybe try talking about it. Because sometimes you have to choose between being lonely and being crazy. Living with a constant state of loss of self worth and interest leaves you with problems in even functioning properly sometimes. is a great way to seek help from your own place. A therapist offers you:

Yashika Agarwal

Tue Jul 19 2022

Sologamy – Saying “Yes I do” to oneself

We have heard about Monogamy (single life partner), Bigamy (two partners), and Polygamy (multiple partners) marriages which have been in existence since time immemorial. But Sologamy is the latest in-thing.  There have been instances that you might have come across, where a woman married Eiffel Tower, and she is called Mrs. Eiffel, where a man married his favourite pillow that was with him since his childhood, and he carries it everywhere. When Kshama Bindu, a young woman from Vadodara, Gujarat took wedding vows with herself and said, “yes I do” the traditional Indian way, it caught everyone’s eye all over the country. This is called Sologamy, the act of marrying oneself, committed to oneself out of self-love till the last breath.For many marrying non living things, or marrying oneself might sound like a bizarrely insane act. But if we try to look from their perspective, we will better understand that it’s all about falling in deep love and reciprocating the same whether with a nonliving object or with oneself. This is the latest trend that is picking pace slowly amongst the younger lot in the west and other parts of the world. Though this is the first case in India, there are several reports of self-marriage from other parts of the world too.What is SologamySologamy is marrying oneself without an officiant or a partner of the opposite sex involved. This is also referred to as self-uniting marriage. The wedding vows are a little different than any regular marriage as the person is saying, “I do” to oneself. Wedding rituals remain the same to commemorate the sologamy wedding. Cultures may vary though.Sologamy and Self LoveSome people support the argument that unless you love yourself, how can one love another human, marry that person and be happy in that . Hence, one must love oneself and accept oneself with all the flaws and good things only then the relationship will be an enriching experience. Sologamy or Autogamy is an act of extreme self-love. It is a manifestation of self-love and independence where a person feels fulfilled & complete with one’s own company and doesn’t feel the need to have another human in life.In other words, we can say that it is a safe game to play, where you invest your time, emotions, and energy in yourself and be happier than spending your whole life with someone you don’t love.FAQs about SologamyThe legal status of Sologamy or Self-MarriageThe Hindu Marriage Act requires two people to participate in the wedding rituals and get hitched. In the absence of which the marriage doesn’t hold legal status. It is more of a cultural thing emphasising on self-love independence and self-sufficiency.When did the trend of Sologamy begin?It all started with a Dentist, Linda Baker who took the wedding vows with herself in 1993. It was the first-ever case of sologamy in the whole world, and a daring act indeed back in those days.Divorce In SologamyIt’s very sad to see any relationship coming to an end. A person may wish to divorce oneself in a sologamy marriage then he/she is free to do it. The first report of sologamy divorce when a Brazilian model, Cris Galera decided to end her 90 days of self-marriage as she has found someone for her. Well, finally she could find someone worth spending her whole life with.Why is Sologamy getting popularIn today’s world, where love is being catered to on digital platforms like Tinder and Bumble, finding true love is almost impossible. The fear of , betrayal and trust issues are inevitable. Hence the younger generation is finding it rather easy to emphasise being self-loved and get hitched to oneself. As per social psychologists and relationship experts, all over the world, several factors are giving rise to the number of sologamy relationships.Benefits of a Sologamy RelationshipSologamy or self-marriage or say it like self-love is getting popular amongst the youngsters. This new kind of relationship comes with its own set of benefits which is more alluring than any relationship that involves two people.No compromise with independenceOne need not compromise on independence in a solo marriage as this is the first thing that people are scared of in a relationship. solo marriage gives you the freedom to safeguard your interests and still explore the world around you.No fear of betrayalOne has the fear of being dumped and being left out in a relationship involving two people. But in a solo marriage, love feels like an eternal thing as one will not betray oneself. The longing for lifetime love will be fulfilled for sure in a solo relationship.No compromises with comfortsIn a typical marriage, the compromise begins with the changes in the basic needs, sharing the bedroom, other things, and basic style changes to fit the bill. In a solo gamy marriage, one need not compromise on the comforts of life.No fear of dealing with in-laws and extended familyEspecially women are obsessed with the fear of dealing with the in-laws and the other family members. Family politics and drama is not just their cuppa. Many opt for solo marriage to avoid these glitches as it affects their mental well-being.Social stigmaMany choose not to marry just as they think they are not meant for perfect family life as other aspects of life seem to be more important for them. But remaining unmarried attracts everyone’s negative attention and one becomes the topic of discussion. Hence solo gamy allows them to start a new journey with themselves.Sologamy is a new way of lifeFor whatever reasons, some are in support of this whereas sologamy has received the backlash of many. Any relationship is all about falling in love with each other and growing together. Then what is wrong with falling in love with oneself and growing with oneself accepting one’s weaknesses and strengths? Let’s think it over without being biased. After all, self-love Is not selfish. You cannot truly love another until you know how to love yourself.”If you are struggling with your relationship, you can seek online counselling and therapy on the  from top rated therapists like , , , , and . and start feeling better now.

Lavanya Vallabh

Wed Jun 29 2022

Grief – Losing a loved one

What is Grief?Losing a loved one is heartbreaking — the grief you experience is a normal part of dealing with loss. There is no right or wrong definition or right or wrong way to deal with grief. It is a natural feeling which comes with the loss of someone close to you or you love. The loss can be the death, divorce or ending a relationship. Grief is both personal and universal experience to a natural reaction. The process of grieving is an important process in order to overcome all the feelings and emotions experienced. It is a powerful and overwhelming emotion experienced by people.The 5 stages of GriefThe five stages of grief were introduced by psychiatrist Elisabeth Kübler-Ross in 1969 in her book ‘Death and Dying’;Stage 1 – DenialThis page lets you survive the emotional pain. The denial stage involves suppressing your feelings and processing the feeling of loss. It is hard to experience the pain behind your loss, people sometimes don’t know how to react in a certain situation which leads them to this denial stage. The shift in reality after loss becomes enigmatic to adjust in. This stage works on the principle of . Denial slows down the process of processing our feelings or emotions after a huge loss.Stage 2 – AngerAnger is usually the first emotion we experience while in a shift of emotions. This stage depends upon. It is completely normal to experience anger most of the time people isolate themselves during the healing process. But is it to be understood that social acceptance at this stage is very much necessary. Stage 3 – BargainingThe feeling of helplessness leads you to say or feel like . The feeling of bargaining again is a very common and personal feeling where you directly go to the higher authority. The shift of reality leads you to make every possible effort in order to make things right. Sometimes we also recall the times and want to change the things we did or the words we said. But this feeling is a part of the healing process only, where you are now aware of what is happening and wanting to make it right at any cost.Stage 4 – DepressionAfter putting all your efforts in bargaining, when you finally start to feel and face the reality and absorb what is happening around, you tend to pull inwards as the level of sadness increases and it gets heavier for us. And generally you get the feeling of . The drained energy puts you in such a situation of a very natural stage of grief. Dealing with this stage can be very self-isolating and evacuative.Stage 5 – AcceptanceThis stage comes with a beautiful gift of feeling,. The stage of acceptance comes after all the struggle which makes you not want to struggle in making anything different. With the presence of sadness and regret you also learn to deal with our feelings here.Coping with the loss of your loved oneWe’ll start things off with this incredibly inspiring love story that begins the movie “Up”. This is one of our favourite love stories because it shows the phases and seasons of life through the power of love. And, the best part is, that it’s a story told with no words! A truly beautiful inspiration for showing us the healing process of grief. Determined to save his home and keep the promise he made to his wife, widower Carl Fredricksen embarks on a journey to the mysterious Paradise Falls in an airship of his own invention. Along the way he meets his childhood hero, forms a bond with a boy who has an absent father, and realises the preciousness of the life he lived as well as the one he now lives. There is no right or wrong way to grief. Everyone just functions differently. But, grieving individuals may use some of these tips;This process can be quite isolating. Whenever we feel alone try to reach out to people and share our feelings. Don’t expect anyone to answer, just expect them to be aware, in this case we can also reach out to any professional who can take care of our feelings and emotions.It is ok to feel your emotions and be aware of it. Give yourself some time and space to experience the bundled up emotions. Don’t feel guilty for any emotion coming our way, take our time to analyse. We may feel a number of emotions at the same time, do not judge yourself. Some people set aside time to think about our loved ones and feel the emotions we experience. This approach is good for people who find it difficult to express their feelings in front of others but as this approach is quite addictive so take care while doing so. Forgive yourself for the emotions you feel and for the things you have done in the past or the words you have said. Forgive yourself for the regret you have for doing and not doing a certain thing. Try to focus on positive thoughts.Indulge in the activities of your interest. Spare some time to focus on yourself. This may help you experience your emotions and help you get rid of negative thoughts. The healing process may bring a feeling of being disconnected from oneself, try not to fall in the trap and keep yourself engaged in the activities of self-love. Keep a track of physical activities like workout or any sports that may also help you stay focused. Triggering situations or milestones can bring a roller coaster of emotions. Try to plan these days in advance so you won;’t get stuck within your thoughts and feelings. For example, you can be alone or find yourself some motivating task to perform that day.Online Counselling for GriefAccording to the American Psychological Association (APA), is the “provision of advice, information, and psychological support” to help people regain the ability to function following a loss. It helps you and guides you through the 5 stages of healing and grieving.How does online counselling and therapy help?Types of Online Grief CounsellingAudio/Video Sessions(American Psychiatric Association) APA suggests that online counselling is equivalent to offline counselling. It also lets you connect with any therapist throughout the world. There are some days you don’t feel like going out. In that case you can opt for an online counselling session rather than making efforts to go out. Online Chat SupportThere are many online chat rooms where you can connect to any therapist and it allows you to chat or call the person while maintaining your confidentiality. The benefit is it does not let you move out and is easily available for people in remote areas. Support GroupsSuch groups are formed where people in similar situations can connect to each other and help each other through the healing process. You can connect to any person in the world while being present at your place. The feeling of reassurance helps you to get out of the pain. You can access online support communities on Quora and Reddit.Coming out of the feeling of grief may look or sound easy but it requires all your efforts and energy. It destroys us from within, without even letting us be aware about it. In a similar situation always remember you are not alone and it is completely normal to seek help, there is always a way to heal you just have to trust the process and be aware. allows you to open up while being at your safe space.There are many top behavioural health professionals on like  , , , , and who can support you in the grieving process. You can download the and access quality support from the comfort of your home.

Yashika Agarwal

Fri Jun 17 2022

Narcissism

Have you ever experienced overinflated confidence in yourself, grandiose behaviour, a huge desire to be noticed, and admiration? Do you conceal your self-esteem issues with confidence levels that are higher and then become angry when you are confronted with criticism? Do you always feel the need to be noticed and respected by your colleagues? Is your attitude to remain self-absorbed causing conflict at work and in your private life? Do you feel that empathy for other people is unnatural to you? All of these are a part of a pattern. In the end, it’s a high moment to be assessed for Narcissistic Personality Disorder also referred to as NPD. The disorder of Narcissistic Personalities (NPD) can be described as a standard type of personality disorder in which people seek attention and stress self-importance. The idea of thinking beyond themselves isn’t their cup of tea.What is a Narcissistic Personality Disorder? Narcissistic Personality Disorder as per American Psychiatric AssociationAccording to the APA, NPD or commonly is described as a narcissistic psychiatric disorder is described as;Narcissistic Signs And Symptoms Of Personality Disorder According To DSM-5According to the American psychosis organisation’s Diagnostic and Statistical Manual of Mental Disorders, the symptoms and signs that are indicative of NPD are described as follows. Presence of five out of nine of the requirements to classify it as a narcissistic personality disorder.A Few More Signs of Narcissistic Personality DisorderIn addition to the DSM -5 criteria for NPD and other signs, there are many more that create an extremely difficult personality to manage. Other co-morbid conditions can add to the problems in the form of contributing to various symptoms. Other Personality Disorders ,, , Stress Disorders, and other conditions such as or Severe Mood Disorders can cause other symptoms.Does A Person With Narcissistic Personality Disorder (NPD) Accept Her Situation?This is a difficult issue in the true sense. Patients with NPD are difficult to crack, which is why it is challenging for families or experts in mental health to talk to them about their health condition. Additionally, their self-image of being in a position of authority in all aspects (knowledge and position, as well as wealth) is another issue that makes it difficult for them to accept information concerning their health issues or their mental health. Therefore, it is extremely unlikely to admit that they suffer from a personality disorder called narcissism as they endure and experience issues in their other lives too.What Causes Narcissistic Personality Disorder?The precise reason for NPD isn’t yet understood. Numerous factors impact the development of a person, which contribute to the formation of their personality. NPD is the result of a variety of factors that can result in a severe mental health issue and affect the overall health of an individual, as well as their personal and professional life.Environmental factors during the Growing Years of a PersonDisrupted parental relationships, strained relationships within the family, dysfunctional family ties, over praise or even harsh punishment, and adoration in the growth period of a child that is deeply ingrained into the child’s brain can trigger an affliction called narcissistic personality disorder.Genetic FactorsNumerous traits are acquired through genetics by the person who determines the foundation of personality and behaviour. Certain mental health conditions are also genetic, increasing the risk of being a carrier of NPD.Neurobiological influencesNeurobiological aspects include the brain, cognitive, behaviour, and thinking, and the reward centre working according to the biases the individual has acquired over time. All of these elements are the basis for the presence of narcissistic personality disorder.Who’s at Risk?Narcissistic personality disorder (NPD) is more common among men than women generally. The disorder is most evident when teens are in the early years of adulthood. Children who exhibit NPD behaviour are not required to become Narcissist individuals shortly because the pattern of behaviour changes in the early years of children.What is the impact of a Narcissistic Personality on the Personal Well-Being and their daily livesHow Narcissism Influences Your RelationshipAccording to Prof. Brad Bushman of Ohio State College, Narcissists are not good partners because they often overlook the wants, and desires of their partners and become obsessed with self-gratification, manipulating their behaviours to get what they want from their partner without engaging in a long-lasting relationship. Narcissists are all about themselves. They will tend to be concerned for their partner only when their wishes and requirements are satisfied by their spouse. It’s hard to deal with a person who is a complete narcissist, self-centred, and self-absorbed. It’s an unhealthy relationship. There’s been a dramatic rise in the number of Narcissistic people. The majority of people diagnosed with the disorder are men. the characteristics may differ. A narcissistic partner may be violent at times which can make life difficult for them. It’s a rollercoaster of emotions when you are with one. Relationships with someone with a narcissistic personality disorder may be abusive, in terms of mental, emotional, physical, and sexual. So seeking out assistance is always advisable.Narcissist Parent As ParentAs we all know, it’s an arduous task to manage relationships with someone narcissistic. It’s a challenge to manage the parenting skills of a parent who is narcissistic too. Narcissistic parents were typically supervised by a patent with a Narcissistic Personality but this is only the result of several researchers. A narcissistic or extreme parent could be abusive, both physically as well as verbally. Narcissistic parents are more harmful than good for children emotionally. Because the parent is unable to comprehend the child’s feelings, sympathise with the child, and be respectful of their dignity and honour.Different Kinds of Narcissistic ParentsDr. Malkin says there are three types of narcissistic parents;Classic (Extrovert)Inflating the child’s achievements or overly praising them. Becoming very intrusive about their clothes, their private life, their friends, etc.Covert (Introvert)It creates a noise each time they’re annoyed because they usually place their needs, demands, and wishes at the top of their list. They can be easily injured and attempt to protect the child when the child is targeted negatively.CommunalA family member may neglect the child completely and then go too much to help others or other individuals. The child may feel unimportant, depressed, and want more attention from their parents, causing children to be more demanding. Children are susceptible to the negative impacts of narcissistic parental behaviour that can affect the child’s mental and emotional development. They are the victim of trying to fit into the image of a narcissistic parent.It’s crucial to recognize the traits of a parent who is a narcissist to make dealing with their less-than-perfect parenting skills easier.Can A Narcissistic Person Fall In Love With Other People?Selfless love can be quite contrary to the characteristics of a Narcissistic Person. A person suffering from NPD generally can’t love another person because they are individuals who have an overinflated self-image and constantly need attention and love from those around them. This means they are on the receiving end, rather than on the other side of giving. Furthermore, even if a person is in love, it usually is a conditional affection rather than an unconditional love. A narcissist is likely to have a love affair with the other until the time that their requirements for gratification are satisfied. This puts the others in the grip of uncertainty and makes them vulnerable to abuse.Working With A Partner Who Is A NarcissistAny relationship with someone who is an NPD person could be devastating and even difficult. It is difficult to break up with the person and get away from the relationship due to a variety of commitments on both the end as well as a family level. Therefore, one must follow an approach to deal with someone like this.Get Counselling and CBTThe need to counsel yourself and your loved one is necessary to stop the relationship from becoming worse. Additionally, NPD affects the person on both professional and personal levels. So, seeking counselling and CBT are always recommended. is a top rated online counselling and therapy app. You can choose from leading psychologists and psychiatrists like , , , and .Get Yourself Educated about NPDThe ability to educate oneself with comprehensive and authentic information on narcissistic personality disorder is nearly 50% of the work that is to improve the quality of life.Stay Clear Of Triggers That Cause StressTriggers, as they are termed, can cause those suffering from NPD to become violent or act in certain ways which can cause harm to our mental, emotional, and physical health. Therefore, avoid triggers.Make Time To Practice Mindfulness And Self-CareThe importance of maintaining a healthy mind is paramount when working with those suffering from a narcissistic personality disorder. Self-care and mindfulness by taking time for yourself, and pursuing the things that bring us joy and a break from our routine that is required every day.Treatment Plan And TherapyThe root cause of NPD isn’t known, but the issue must be dealt with comprehensively. Since the relationship between someone with NPD is full of uncertainty and anxiety, the idea of seeking help is always a good idea. Although this may not result in an end-to-end solution, it will assist the person suffering from NPD and family who are dealing with a member. It is always safe to not hit the wrong buttons for those with NPD. Beware of triggers.Although there isn’t a specific treatment for NPD however, medication for anger management problems and mood disorders that are associated with it, CBT (cognitive behavioural therapy), and counselling with mindfulness can help reduce the negative consequences of NPD.Distinguish the person from the NPD traits and you’ll be able to easily accept the person and then work in a way that is motivating to get your life for you as well as the person you cherish!!If it’s getting tough, don’t delay. .

Lavanya Vallabh

Thu Jun 09 2022

Bipolar Disorder

Bipolar Disorder MeaningBipolar Disorder is a mental condition where people experience a roller coaster ride of moods. It is a sudden shift of feelings and emotions, a person can experience a sudden switch from being hypomanic (experiencing extreme happiness or euphoric moments) to depressive episodes (experiencing extreme sadness, confusion or fatigue). These unexpected shifts can be devastating. Bipolar Disorder is also known as Manic Depression. These manic episodes can elevate a person’s mood lasting for at least a week, though not every bipolar experiences . Bipolar people often end up making irrational decisions which they may regret later. The risk of suicide is high including 6% of bipolar people over the past 20 years. And, 30-40% are engaged in self-harm. Often described as;What Are the 4 types Of Bipolar DisordersAs described by American Psychiatric Association, Bipolar Disorder is categorised under these types:Bipolar I DisorderBeing one of the most common types, this involves manic episodes lasting for a week or more. The person must have a previous major depressive disorder and the mania must be severe. It also includes one of the other disorders like schizophrenia or delusional disorder.Bipolar II DisorderBipolar II DisorderBipolar II Disorder necessitates hypomanic and depressive disorders both. Depressive disorder is dominant here and in between both the episodes, people also experience normal mood conditions and lead a simple life, many people consider this disorder to be a milder version of Bipolar I Disorder.Cyclothymic Disorder (Cyclothymia)Cyclothymic people do not experience severe manic and depressive disorders, most times people do not seek treatment for this condition, as they categorise this as mood swings, but if not treated at the right time it may convert into Bipolar I Disorder and it does affect a person’s daily life.Bipolar Disorder Due To Another Medical Or Substance Abuse DisorderWhen people do go through certain mood swings, manic or depressive episodes and the symptoms do not fall under any of the remaining three categories, it is considered as Bipolar Disorder due to another medical or substance abuse disorder.Bipolar Disorder SymptomsSymptoms can be seen mostly in late teens and early adulthood. However, many people can also be diagnosed at early childhood or later in life. Researchers are still trying to find the exact cause of Bipolar Disorder and till now it is believed that both environmental factors and genetics are responsible for this. The symptoms can be seen in the form of sudden mood changes in a person’s behaviour. Common signs of Manic & Hypomania StateBoth mania and hypomania represent the same symptoms, as hypomania is a milder form of mania. Major Depressive EpisodeMajor Depressive episodes include symptoms which affect day-to-day working, example- work, social life, slow growth and progress. Bipolar Disorder TestTo analyse Bipolar Disorder, your diagnosis must include:Bipolar Disorder TreatmentKim Kardashian, recently opening up about her soon to be ex-husband’s (Kanye West) mental health condition, shared her experiences.Bipolar Disorder is a persisting condition. People who suffer from Bipolar Disorder do not always remain in Manic or Depressive episodes but when they do it becomes persistent. The treatments may differ as prescribed by your Doctor. Once diagnosed with Bipolar Disorder you need to function under a psychiatrist or any medical professional who is trained for this. Finding a right treatment may take some time as different bodies react differently to any treatment or medication. These treatments includes:MedicationsOnce diagnosed with Bipolar Disorder, one needs to start medications to control their mood swings. As prescribed by the Doctor you need to have a combination of mood stabilisers, antidepressants, second generation psychotics (SGAs) and medications to help with or .Continued TreatmentBipolar Disorder demands a full time treatment and care, even on days you feel better you need to keep a track of your mood as it may take a few seconds to change from minor mood changes to a full-blown manic or depressive disorder.Counselling & PsychotherapyPsychotherapy & Counselling can help a person to manage and keep a track of changes in their mood. Through CBT (Cognitive behaviour Therapy) and many other therapies, the person can learn to:Lifestyle RemediesAdopting some lifestyle remedies may not help you treat Bipolar Disorder, but it can definitely help you try to maintain a stable mood. These remedies includes:HospitalisationHospitalisation is recommended only in severe cases, where an individual finds it difficult to manage their mood swings, they are kept under supervision and are taught to keep their mood calm and relieved.Bipolar Disorder MedicationsThe type and combination of medications are prescribed by your Doctor. These may include:Mood StabilisersMood stabilisers are given to stabilise your mood. Helps you control your mood swings. In case of excessive mood swings you can consume a mood stabiliser as prescribed by your Doctor.AntidepressantsSome antidepressants may be suggested by your Doctor along with the mood stabilisers to balance depressive disorders. As alone antidepressants may trigger your manic episode, so it is given along with a mood stabiliser.AntipsychoticsAntipsychotics are suggested in combination with other medications as well. It helps you manage both manic & depressive disorder.Anti-anxiety medication Anti-anxiety medications are usually recommended on a short-term basis, promoting a better sleep quality. Antidepressant-antipsychoticSome medications including controlling effects of both manic and depressive episodes are given as prescribed by the Doctor.Bipolar Disorder Online CounsellingPsychotherapy or talk therapy, gives you the chance to open up about your emotions, feelings and thoughts. Through online counselling you and your therapist can check the severity of your Bipolar Disorder and then you can easily proceed further.Online Counselling gives you the opportunity to explore your inner-self along with;There are many you can choose from. has top rated psychologists and psychiatrists like ,  and who can help you with bipolar disorder.Bipolar Disorder FAQsWhat is a bipolar person like?A Bipolar person is just a normal person dealing with some difficulties which may include mood swings, sudden happiness or sadness. A person suffering from Bipolar Disorder is not always hyperactive or extremely low, it is just the phases and episodes a person experiences. The severity of each bipolar person differs as some may be high in depressive episodes or some may be high in Manic episodes.How do you know you are bipolar?We cannot just declare anyone Bipolar, there are certain sets of norms and tests a person needs to go through only conducted by professionals or trained in this field. After going through the test, the results then must be compared to other Bipolar and all the criterias and symptoms mentioned in DSM-5 (Diagnostic and statistical manual Of Mental disorders).What are 4 types of bipolar?The 4 types of Bipolar includes:How do bipolar people act?Someone from Bipolar Disorder experiences extreme highs and lows of emotions. One minute and a person can go from extreme happiness to extreme sadness or extreme fatigue to extreme hyperactivity.What are 5 signs of bipolar?The 5 signs of Bipolar includes a combination of mania or hypomanic and depressive disorder:What are the signs of bipolar in women?A few of these signs can be seen in Bipolar women:Does Bipolar worsen with age?If untreated, bipolar can definitely get worse with growing age. A person should seek help on an immediate basis if she/he experiences any kind of difficulty in his/her daily life and daily basic tasks.

Yashika Agarwal

Wed Jun 01 2022

Getting over a breakup

Breakup is the most painful phase of your life. Nobody wants a breakup as people thrive on love. At times, some situations lead to a breakup – and you have no choice but to deal with it.Besides, it hurts to tell the person that you won’t be with the person anymore. Even though most millennials take breakup positively – and see it as a step toward personal growth. For some, it can lead to a painful road ahead. Dealing with a breakup is never easy – so let us see the 5 stages of a breakup a person goes through.5 Stages of a BreakupStage 1 – DenialIt’s the first stage of a breakup – where a person might feel shocked and deny the fact. In denial, a person might recollect all sorts of promises made like – she promised that she would stay forever, or he told me that he was the one for me. It’s a stage, where you may try to convince that your partner might change the decision and you’ll be together again.Stage 2 – BargainingIt is a stage – where a person wants one more chance. After denial, you may want to bargain for another chance. You may ask your partner – Can we give our one last try?It’s a stage – where you want to know why it happened. People often look for clarity and closure during the phase of breakup.Stage 3 – AngerOnce you have moved from the denial stage – the next stage is anger. After a breakup, you’ll have an angle on what occurred – and you weren’t expecting this. Here, you could be angry with yourself for not investing in the relationship or with your partner who broke all the promises made.In either case, it may take time to possess that something happened – and things have ended. Besides, anger is an emotion that often surfaces on a deeper and emotional level.Stage 4 – DepressionMany people suffer from and grief after a breakup, especially if the relationship was an intimate one. At this point, you’ll accept the reality that the breakup happened – and you will grieve or feel sad.Feeling sad is normal – and it helps you give closure. However, if you slip into a deep depression – you might need emotional help. Seek your family support or talk to your friends.Stage 5 – AcceptanceAcceptance is the most vital stage – where a person accepts a breakup. And once this happens, you might feel more positive towards life. There is no option but to move on with life – so here you can find ways to deal with it positively.Once you feel resolved about it, it will make you emotionally and mentally stable. Additionally, acceptance helps you seek new love later on.Seeking closure after a romantic breakupSeeking closure after a romantic relationship breakup may help you feel better about yourself. At times, a breakup means finding yourself and changing things for good. Plus, it can help you improve your future relationships.Getting over a breakup teaches you – that you won’t make the same mistake again. Anxiety after a breakup is common. But when you seek closure, it may leave you more satisfied and content. Also, it may change the way you look at things or people in life. Breaking up with someone you love will help you evolve in life.Top 5 tips to get over a breakupGetting through a breakup might require some patience and a positive outlook. Besides, you can:Personal growth after a breakupOn the brighter side, self-growth after a breakup gives a new dimension to life. Personal growth focuses on how to improve characteristics, beliefs, and traits.Have you noticed that people who take up breakup positively work on their body and choose fitness; some also train their minds to become strong emotionally.Additionally, some people recognise environmental factors, as they gain distance from relationships. In short, personal growth helps to enhance future relational quality.Online counseling for the breakupBreakups might feel like your world has come to an end, but this isn’t true. Dealing with a breakup may surely be a tough thing to do – but not impossible. You can seek emotional support from friends and family – when feeling low.Another option is to opt for online counseling for a breakup. If you’re feeling depressed or are struggling to move on in life, rely on a trusted friend.An online therapist can be someone you can trust on. Plus, with online counseling, you will get private and confidential support. The can change your life for good. TickTalkTo has top rated psychologists like , , , , and , who can help you with breakup. and start your therapy journey now.Breakup FAQsHow to get over a breakup?Rebuild your self-esteem – and try not to go for a rebound. Give yourself the space you need – and go for a social media detox. Right down what you feel and let go of your ideas of closure. Seek emotional support from friends, family, pets, or online counseling experts.How do you know your ex is over you?If he/she is cold or rude – when he/she talks to you or he/she is already in a new relationship, it is a red flag. If he/she has un-friended or blocked you on social media sites or if he told you that he/she has moved on, you know for sure.Is it normal to cry every day after a breakup?Breakup triggers many emotions like – sadness, , regret, guilt, anger, and bargaining. Understanding your emotional state might take time, which often leads to crying uncontrollably. As time passes, the acceptance phase will kick in – and you will cry less.What should you not do after a breakup? or brooding on past mistakes is a complete no. Don’t idealize the person who dumped you – and avoid dating the next day. Take a break from your life and go for a trip. Don’t disconnect from your loved ones – or else it might lead to severe depression.How do I move on?Practice gratitude – and let go of the relationship, as you can’t do anything about it. Socialize with the support group – and write down what you learned from your relationship in a breakup diary. Seek new challenges and opportunities and stay optimistic.It can get hard to manage a breakup by self. can help.

Mridula Sharma

Tue May 10 2022

Social anxiety disorder (SAD)

Ananya, a fourteen years old girl, attended her friend’s birthday celebration. She returned home hurriedly, threw on her designer shoes and locked herself in a room. She felt people were mocking her dress sense, particularly about her expensive shoes. She was in the room for two days and did not come out. For a normal person, it could be interpreted as Ananya being hyper-reacting. In the realm of medical terms, this is known as Social Anxiety. A mental health issue that is more common in teenagers. Social anxiety is a condition of mind in which a person is constantly concerned about the style of dressing, appearance and feels constantly anxious despite looking most attractive. This anxiety is not only limited to dressing sense, but also about other aspects of one’s personality and life. This anxiety is reinforced by the anxiety of getting ridiculed by society, people, or any other social gatherings where they go. Social anxiety in adults or a teenager can lead to withdrawing from the people around them.In the same way, Tarun, a 20-year-old was to be the one to address the audience in the elocution contest. When he got on stage, he began sweating heavily and his heart rate intensified. He experienced numbness on his feet and hands. The pain was beyond his control and he was forced to step away from the stage.It is also possible to brush it off as nervousness, but it’s much more and can be a Social Phobia, which is an anxiety that is often related to people or gatherings.What is social anxiety?According to National Institute of Mental Health (NIMH), Social anxiety disorder is an extremely common anxiety disorder. The person suffering from social anxiety disorder may experience feelings of anxiety or fear in situations in which they might be scrutinised, assessed, or judged by others, for example, talking in public and making new acquaintances, dating and going through a job interview, or answering a question in a class or speaking to a cashier at the shop. Things that are routine like drinking or eating in front of other people or using public restrooms could trigger anxiety or fear because of fears of being judged, humiliated or judged.Social PhobiaThe fear of social anxiety, also known as “Social Phobia” is far too costly to be conscious of appearance or stage fright. It’s a constant anxiety of being in a social setting or a crowd of new individuals, public speaking, or a crowd or any other individual. Fear of constantly being judged and being scrutinised and watched every minute is one of the primary signs of Social Anxiety Disorder.Symptoms of Social Anxiety Disorder (SAD)Causes of Social Anxiety DisorderDiagnosis of Social Anxiety DisorderNow and then, experiencing Social Anxiety is not uncommon, however, if it becomes a constant issue in everyday activities where social events are inevitable, then consulting an expert in Mental Health is an absolute requirement. Your healthcare provider will determine if another condition is responsible for your anxiety, or whether you suffer from social anxiety as well as a different mental or physical health issue. After a thorough examination, the mental health professional will recommend the best treatment option based on your needs.Your doctor may decide to diagnose you in light of;DSM-5 criteria for the diagnosis of social anxiety disorderPsychometric assessments like the Social Interaction Anxiety Scale (SIAS) are used to screen for social anxiety. You can take the .Treatment for Social Anxiety DisorderTreatment is contingent on how much social anxiety disorder impacts the way you function within your everyday life. The most commonly used treatment for social anxiety disorders is psychotherapy (psychological counselling or talk therapy) or medications, or combinations of both for quicker and better outcomes.Psychotherapy and counselling is a well-established method that has seen significant improvements in the majority of people suffering from social anxiety disorders. In therapy, you are taught how to identify and alter your negative self-talk and learn skills that will help you improve your confidence in social situations.CBT (Cognitive Behavioural Therapy)Cognitive treatment based on behavioural principles (CBT) is the best kind of psychotherapy to treat anxiety. It’s extremely efficient whether conducted in isolation or groups.In CBT which is based on exposure, you build toward facing the scenarios that you are most afraid of. This will help you improve your ability to cope with social gatherings, and help you build confidence in dealing with stressful situations. It is also possible to participate in role-playing or training to improve your social abilities and increase your comfort and confidence in your interactions with other people. Experimenting with situations of social interaction in small amounts helps to overcome your fears and ultimately overcome your anxieties.Medication and TreatmentMany medications are commonly prescribed to treat social Anxiety Disorders. To decrease the chance of adverse negative effects, your Psychiatrist might start you on a low dosage of medication, and then gradually increase your dosage until you reach the full dosage. It can take anywhere from a few weeks to a few months of treatment to allow the symptoms to begin to improve.Your physician may prescribe additional medications to treat symptoms of social anxiety for example;AntidepressantsIf depression also persists, as does social anxiety disorder then antidepressants can be a component of the treatment.Anti-anxiety drugsWhile they’re often effective quickly, they can also be addictive and sedating, which is why they’re usually prescribed only for temporary usage.Beta-blockersBeta-blockers can be prone to bias when it comes to the treatment of SAD. They are effective in blocking the stimulant effects of the hormone epinephrine (adrenaline). They can decrease the heart rate, blood pressure, heart pounding, and shaking of the muscles and voice. Due to this, they can be most effective when employed infrequently to manage symptoms in a specific situation like making an address. They aren’t recommended for the general treatment of anxiety disorders such as social.Hope is the most important thingThe majority of treatment options for mental health issues are based on a trial-and-error basis due to insecurity. Don’t give up when the treatment isn’t able to show results right away. Keep going with therapy and medications over weeks or even months. The development of new skills to help you manage your anxiety will take time. For certain people, the symptoms of social anxiety can diminish over time and the medication may be stopped. Some may require medications for a long time to avoid the possibility of a relapse. Be in touch with your physician and keep track of any anxiety problems. This will help in conversations and helps to avoid the possibility of relapse.Lifestyle shiftsThough social anxiety disorder usually requires assistance from an experienced medical professional or psychotherapist, you can test one of these methods to manage situations that may cause symptoms:Begin with baby steps and practiceThe first step is to think about your fears to determine what situations trigger you the most stress. Gradually, you can practice these techniques until they reduce your anxiety. Begin by taking small steps and setting goals for your day or week in situations that aren’t too overwhelming. The more you work at it and practice, the less anxious you’ll be.Try practising these scenarios:Prepare yourself for social situationsBeing social while you’re anxious can be difficult. However difficult it may appear initially be, you shouldn’t stay away from situations that cause you to feel anxious. When you face these types of circumstances, you’ll develop and strengthen your ability to cope. Social gatherings are a common thing to attend. Find ways to socialize with the people in your vicinity.These techniques can help you get ready for situations that cause you to be nervous:Support and Coping techniquesThese techniques for dealing with stress can reduce anxietyAs time passes over time, these strategies will help you manage your symptoms and help prevent repeat relapses. Be reminded that you’re able to manage your anxiety and that anxiety will pass quickly and the negative outcomes you are worried about are not likely to come.Online counselling can helpThe shift to is the newest trend. There are a variety of platforms that provide excellent counselling services. Continue your treatment even during the times of the pandemic from the comfort of your home. Online counselling is equally effective when treating social anxiety disorders and other mental health problems.The success of therapy depends a lot on your commitment as well as the expertise of the psychologists and psychiatrists. TickTalkTo has curated list of therapists like , , , and , who can help you with anxiety disorders. and start your therapy journey now.Humans are social beings, hence begin to mingle and socialise!

Lavanya Vallabh

Mon May 02 2022

Is the internet jeopardizing your relationship with your child?

On the afternoon of July, 2021, I officially graduated from my Masters in Clinical Psychology course. To commemorate this milestone, I posted a heartfelt status on my WhatsApp conveying my feelings about my college and my course.My father saw my status and at first, he laughed, asking me why I would say such a thing. In his eyes, my university is wonderful, with a good campus and advanced technology and infrastructure- the power of marketing, you see! So, we both laughed it off and I thought that was the end of it.But right before my dad left the house, he chastised me by saying I should have at least used “good language” because what will the people who see the status think of me?Now for me, as a 25-year-old, it hardly makes a difference what my father thinks or says about my social media posts. Nothing he can do or say can worsen or fix our relationship; it is what is. Nothing he says will be the worst thing he’s said to me, which is a testament to just how many horrible things he has said to me.But if you’re a parent to a teenager or a pre-teen who has just started using the internet, doing what my father did is a sure shot way of rupturing your relationship with your child. And trust me, you don’t want to do that.I remember when I was a teenager and my father once asked me to change my WhatsApp profile picture. I suppose seeing me with a red lipstick and my tongue out might have scandalized him and clutch his imaginary pearls. I understood why the racy picture made him uncomfortable and changed it immediately.A few years after that, when I had just finished my Masters in Sociology, I posted pictures from my farewell on my Facebook story. One of those happened to be with a very close male friend where he was hugging me. After I posted the picture, my father called me up and asked me to delete it. Just like that. No explanation. No conversation. Just a “Delete your Facebook status”. Even when he came home that night, he did not offer an explanation or start a conversation, simply asked me if I had deleted it or not.That is the day I blocked my father on Facebook, and I would have done the same for Twitter and Instagram if he had one. I realized that controlling as my father may be at times, I do not want to be dictated or censored about what I post on social media. What parents like my father forget is that their child’s social media isn’t their home. I don’t follow the rules of the house on social media, I follow the rules I make for myself.Parents who do things like these, and worse, risk jeopardizing their relationship with their kids by inducing distrust in them. Just yesterday, I read a about a father who catfished her own 15-year-old daughters to “teach her about internet safety”. When his daughter found out, she was obviously devastated. Not only did she have to come to terms with the fact that the boy she developed a crush on did not exist, she also had to deal with the very uncomfortable feeling of having flirted with her own father for weeks.When you chastise your child about what they post on social media or censor them (or catfish them), what you’re essentially doing is sending them a message that they cannot trust you. That you will judge them. That you want to control them. This widens the communication gap between parents and children that’s already widening, with the boom of technology and internet.This is the time in human history, if one were to pick any, when it’s vital that your child trusts you, especially with their social media- simply because the internet itself is just 50 years old. We are still navigating this vast, mostly unexplored ocean and we’re far from “safe” on the internet. Our data is currency that’s traded on the daily by tech giants. In a time like this, do you really want your child to think they cannot come to you about concerns regarding the internet or their social media?I am not saying that you give your pre-teen free reign to surf the internet however they like and do not set any ground rules at all, but stalking them, keeping tabs on what they post and who they speak to or asking them to delete pictures (I’m looking at you, daddy) is only making things worse. Your child will go out of their way to make sure they hide their social media presence from you completely and that you no longer have access to them, just like I did. Your kid will start thinking twice before not just posting anything on social media, but also before speaking to you. Censoring them and controlling their social media is a sure shot way on instilling fear in your kids, which will eventually lead to them shutting you out completely.Instead, what you can do is keep communication open: ask them what they think about something or what made them post something, instead of demanding they delete it or censor themselves for your own comfort. In the long run, you’re hampering your child’s freedom and ability to express themselves. Constantly having to think about pleasing you or worse, not making you angry or upset, will act as a blockade in your child’s way of exploring the full range of emotions and subsequently expressing those emotions.I mean, imagine what would happen if my dad knew of my Instagram and YouTube and I had to think about him before uploading a post?Exactly.

Aiman Shaikh

Fri Apr 08 2022

Sleep

Definition of sleepAfter a long and tiring day, there is nothing better than to curl up on an upholstered bed, and then fall to the sounds of peaceful sleep. It’s the normal process that our bodies need after working hard to unwind completely and replenish the strain on the body via recovering. The following day, after the restful night’s sleep, you feel rejuvenated and fresh.What happens when you sleep?Researchers continue to research sleeping patterns and how they play an important role in the creation of specific kinds of memories. A few studies have shown that certain types of memories can be solid in a condition of fast eye (REM) sleep that is when you are dreaming and sleeping. Certain studies have shown that certain kinds of memories can be preserved when you are in deep sleep due to slow waves. Scientists are getting a better understanding of the effects of sleep and its effects on the brain. However, there are many questions to be addressed. Experts suggest that adults get between 7 and 9 hours of rest every night.Optimal quantity of sleepIt is widely accepted that humans need eight hours of sleep. Certain individuals may rest longer, or less. But, in the clinical sense, the demands to rest are different in various categories of people.The importance of sleepGrowth hormones in young children and adults happen during sleep. The majority of body cells exhibit increased production and decreased breakdown of proteins in deep sleep. Major metabolic activities and other hormonal activities are carried out during sleep which affects memory, heartbeat, brain functioning, and other major activities thus affecting overall well-being.Stages of sleepAs we’ve mentioned before, sleep is a dynamic process. Two distinct states change in cycles and show different levels of brain activity. Each state is defined by a different kind of brain wave (electrical activity recorded using electrodes that are placed in the skull) activity. Sleep is comprised of non rapid eyes motion (NREM) as well as REM sleep (rapid eye movements)These stages of NREM sleeping along with restorative sleep repeat repeatedly throughout the night. Stages I, II III as well as IV, are followed by REM sleep. A complete cycle of sleep starting from stage I through the end of stage IV REM sleep, generally lasts approximately one and a half hours.To be able to analyse the night’s sleep is split into three equal times that include sleep in the early 3rd of the evening, which contains the most NREM sleep; sleep in mid-night and finally, sleep in the final part of the night. The bulk consists of REM. The reason you wake up after a long night’s sleeping is generally due to REM sleep.NREM SleepStage I is a phase of restful sleep. It is regarded as a transitional stage between sleep and wakefulness. In this stage when muscles start to loosen. This occurs after the time you fall asleep, and also during short awakenings during sleep which typically accounts for about 5%- 10% of sleep duration. It is possible to be awakened in this phase.Stage II takes place throughout the night and accounts for 40% up to 50 percent of the total amount of sleep. In stage II brain waves slow down, with occasional bursts of fast waves. Eye movements stop in this stage.Stage III is when very slow brain waves known as delta waves start to begin to appear. They are interspersed with smaller, quicker waves. This stage accounts for around 20% of all sleep time. Stage III can be referred to as deep sleep. During this stage, all movement of the eyes and muscles stops. It is hard to get someone to awake in these two phases. If someone wakes up in deep sleep, he may not respond immediately and usually experiences a feeling of disorientation and groggy for a few minutes the following awakening. Some children experience bedwetting during this time. People mostly experience nightmares or sleepwalking during this period.R Sleep or REM SleepREM sleep is 20% or more of the total amount of sleep. The REM phase follows NREM sleep and is experienced between four and five times during the normal 8 to 9-hour time frame. The initial REM time during the night could last shorter than 10 minutes and the final one could be longer than 60 minutes. In normal sleep, the episodes of REM occur approximately every 90 minutes.When a person is highly tired, the length of each episode of REM sleep is usually very brief or may be absent. REM sleep is typically related to dreaming. In REM sleep, eyes move quickly, the breathing and heart rate is irregular and rapid, while it is when the blood pressure increases. The muscles in the body are virtually unresponsive. The brain is very engaged during REM sleep and the brain’s overall metabolism can increase by as much as 20 percent. The electrical activity that is recorded in the brain throughout REM sleep is comparable to that recorded in wakefulness.Lack of sleepSleep deprivation is an indicator that you’re not getting enough rest. For most adults, the amount of sleep required for health is about seven to eight hours every night. For our nervous systems to perform at their best, sleep is essential. Lack of sleep makes people sleepy and ineffective on the following day. It also causes the impairment of physical and mental performance as well as less ability to complete maths-related calculations. If sleep deprivation persists with no relief, mood swings and hallucinations could develop.What are the primary causes of sleep loss?Sleep deprivation is mostly due to other diseases or other life-related issues. Sleep deprivation is getting more common. Many people try to alter their schedules to achieve the best they can, at the cost of cutting down on sleep. The issue of sleeping insufficiently is a major issue as we age. While older adults may require less rest than younger people, they tend to take longer rest and have shorter intervals than younger individuals. According to studies 50 percent of people who are older than 65 suffer from frequent sleep problems.The indicators of sleep deficiencyThe most frequently used indicators that you haven’t got enough rest are;The negative effects of sleep deprivationIf you don’t get enough sleep before entering the driving simulator or doing hand-eye coordination is just as hazardous, or riskier than those who drink.How can you tell whether you’re getting enough sleep?To determine the amount of sleep you’re getting throughout the night, ask yourself:What are sleep disorders? What are the different types of sleeping disorders?Sleep disorders can affect your sleep, or cause it to be difficult to fall asleep. In turn, it can cause an early morning that is restless and can also result in additional symptoms. All people experience sleep issues between the hours of 8 and 10.  Around 70 million people within the United States suffer from sleep conditions. There are around 80 kinds of sleep disorders. The most common are;InsomniaThe conditions of sleep disorders cause individuals to experience difficulties in sleeping, or even falling asleep. People suffering from insomnia display at least some of the symptoms such as;At the very minimum, one problem throughout the day like fatigue, insomnia, or accidents while driving, at work, because of sleepiness.The length of sleepiness is determined by the length of time it lasts and how often it happens. A majority of people suffer from occasional sleepiness Women who have symptoms of PMS (premenstrual syndrome) issues, and post Menopause issues too might experience insomnia. The acute or adjustment type of insomnia may last one night or a few days. Chronic insomnia is experienced by those experiencing insomnia at least three times each week for one month.Acute or short-term insomnia is usually due to the stress of your life (such as job losses or changes, the death of a loved one, or possible relocation) or an illness or external triggers like lighting, noise, and extreme temperatures.Sleep ApneaSleep Apnea can be an extremely serious sleep disorder. It can be triggered when the respiration of the person is disturbed when they sleep. Sleep apnea sufferers who are not treated are not able to breathe consistently throughout the night.Two kinds of sleep apneas, obstruction and central.The condition, which is also called restless leg syndrome (RLS)is an insomnia-related condition that can trigger an intense, sometimes uncontrollable desire to move your legs. RLS typically occurs during the evening, which makes it difficult to sleep, and lots of people are forced to stay there in bed. People who suffer from RLS tend to move their legs to ease the discomfort.NarcolepsyNarcolepsy is an illness of the brain that impacts your ability to control your awakeness and also sleep. Patients with Narcolepsy are more likely to have excessive sleepiness in the night and intermittent bouts of restlessness throughout the day. Patients suffering from Narcolepsy may notice a sudden weakening of muscles as a result of the stress of laughter or other emotions. In most cases, the condition isn’t diagnosed and is therefore not addressed.Circadian Rhythm Sleep DisorderCircadian disturbances in the rhythm include a variety of sleep disorders that share the same features as an interruption in the sleep cycle. Circadian in Latin is “around and roughly” (circa) “every day” (Diem). The circadian cycle can be described as the term that can be used to describe the body’s 24 hours “internal clock.” The internal clock regulates the body’s sleep-wake cycles.Assisting you to “set an internal clock” throughout the day, you have an eye perspective of light, especially how bright it is, the length of time spent in the light, and the amount of time spent in light. It is sent by the eyes to a certain “control centre” located in your brain. Other factors affect the internal clock within your body, such as your hormone, Melatonin (a hormone that is made by your brain and plays a major part in the process of resting) along with physical activities and even your social behaviour. The old age of your body may influence your ability to identify the time of your wake/sleep cycle.Circadian insomnia shows the following symptoms;Sleep disorders and medicationsThe last option in the treatment of any illness. It is imperative to seek medical treatment in the event you require medical attention in the event of an urgent need. Many tablets are available from the market for sleep medications.What happens when you’re a Hypersomniac?Oversleeping, sometimes referred to as long-sleeping, occurs the time you are sleeping for longer than 9 hours over 24 hours.” Hypersomnia 2″ can be described as a condition that may cause the person to fall asleep too often and feel a lack of sleep during the daytime. Sleep disorders and narcolepsy usually result in hypersomnia. Doctors also talk about over-sleeping which can trigger anxiety in the morning. as well as a long time of sleep (EQS). If the root cause of the sleepiness isn’t known, the condition is termed hypersomnia idiopathic.What is Melatonin? What is its purpose?Melatonin hormone can be located within the pineal gland in the system of endocrine. It’s tiny, small-sized, and situated in the brain’s cortex. It functions by stimulating cells during the period when it’s the best time to bed or wake up. It releases the hormone when you’re in the dark. This is the reason it’s referred to in the form of the”hormone of the dark”.The body normally produces more hormones, referred to as melatonin, during the night. The levels of hormones typically rise in the evening and then drop in the early morning as the sunset approaches.In daylight, it’s thought that the pineal gland becomes less active. When the night is nearing or at sunset the pineal gland becomes more active, and it releases Melatonin. Melatonin is released into the blood. Melatonin levels in blood rise by about 12 hours and will increase throughout the night.Functions of MelatoninThe research suggests that melatonin performs a different role in the body that does not occur in sleep. By the guidelines for practising from the American Academy of Sleep Medicine (2017) and the American College of Physicians (2016), there isn’t enough evidence of the effectiveness or security of melatonin supplements for patients suffering from chronic insomnia to justify the need to make use of this. The American College of Physicians guidelines strongly recommends using CBT-I to treat sleep disorders (CBT-I).Tips to help you sleepSome are fortunate enough to experience sleepy and peaceful nights to go to bed. Some aren’t so lucky and are unable to get an adequate night’s rest. A sound night’s rest is essential for overall well-being and mental well-being.Below are some excellent tips to help you rest better;How online counselling can help treat sleep disordersThis is composed of professionals who are adept to deal with a broad variety of mental health issues and illnesses. It is possible to avail the assistance of online counsellors who are attentive to your concerns and offer solutions. The customer can access the services through various platforms accessible via the internet. Sessions for counselling are available via audio and chat emails and calls. Access to professionals’ assistance from the comfort of your own home has never been this effortless. In order to achieve maximum productivity, we tend to skip sleep. However busy we might be, a good night’s sleep, especially in the “Golden Hours” is a must for the overall wellbeing and higher levels of productivity.

Lavanya Vallabh

Tue Mar 15 2022

Loneliness and mental wellbeing

Loneliness MeaningLoneliness is a complex emotion – as there is no single cause for the feeling. Besides, what exactly leads to loneliness is unknown. But it is a damaging state of mind – that can affect your health and well-being.Loneliness is the perception of social isolation or the subjective feeling of being lonely. Loneliness can be a state of solitude or . In most cases, it may cause people to feel unwanted or empty. A lonely person may crave human contact – but the state of mind is not stable to connect.The condition is often associated with despair, isolation, wariness, and poor social skills. According to experts, loneliness is not about being alone – it is about the state you feel in your mind. For example, you might feel lonely in a group of ten people – so that is your state.Before the Pandemic more than 28% of those who lived alone reported loneliness. But after the Pandemic, more than 67% of those who lived alone felt lonelier. However, there is a difference between being a hermit and being alone. You can stay alone – and still be happy, but it depends on how you perceive your emotions. Solitude and loneliness are two different things, so let us understand further.Loneliness vs. SolitudeIsolation and loneliness can be detrimental to physical and mental health – but seclusion is not the same as loneliness. Solitude has many health benefits – including rejuvenation. When you spend time alone – it helps you recharge and prepare your mind for new challenges.Is Loneliness a Mental Health Problem?Loneliness is not a mental health issue – but there is a connection between the two. Having mental health problems increases your chances of feeling alone. For example, most people who have or are unhappy tend to feel lonely.Besides , social can lead to loneliness. You may find it difficult to engage in daily activities involving people, which could lead to loneliness.Feeling lonely can impact your mental health. A clinical study suggests that loneliness is linked with an increased risk of low self-esteem or depression. Often depression isolates you from people, which could result in loneliness.Causes of LonelinessAs stated above – there are no causes that can differentiate the condition. But it depends on situational variables like – location, physical isolation, , divorce, etc. Also, the death of someone significant in life could trigger the feeling of loneliness. A physiological disorder like – sadness is one cause of loneliness.At times, it can be caused by internal factors like loss of self-worth or low confidence. People who lack confidence often believe that they aren’t worthy of attention, which leads to isolation and loneliness.Personality traits also play a role. For example, introverts are not able to connect quickly and often face , which leads to loneliness. Apart from this, many contributing factors cause the condition like – rejection in love or job.Health Risks Associated With LonelinessNot only mental – but the condition also has many physical implications in the body. Most people suffer from alerted brain function – when they feel lonely – and some even resort to drug misuse. It is associated with stress, which increases with time and causes cardiovascular diseases and heart problems.It causes decreased memory function and learning – and at times, contributes to Alzheimer’s disease progression. For example, elders who feel lonely often suffer from Alzheimer’s disease. Additionally, it causes depression and poor decision-making. The condition also disturbs sleep patterns, which causes other health issues in the body.Tips to Prevent and Overcome LonelinessYou can overcome loneliness – but you will require an effort from your end along with change. is the best option to trounce loneliness. It allows you to connect with a therapist – whenever you are sad or feeling lonely.Online Counselling for LonelinessLoneliness can leave you feeling disconnected and completely isolated from others. It can have serious health implications on your mind and body. So, it’s vital to reach out to a trusted therapist and overcome your condition.It can be challenging to reaching out to old friends and family at times. If you are in such a situation, online counselling can help you gain back the confidence to rebuild relationships and cure . Therapists on the can help you overcome loneliness. They have helped thousands of people just like you who are struggling with loneliness. Take control of your life now by speaking with a therapist now. Start feeling better with .

Team TickTalkTo

Tue Mar 08 2022

Obsessive-Compulsive Disorder (OCD)

Obsessive Compulsive Disorder (OCD) MeaningOCD or Obsessive Compulsive Disorder affects your mind – causing unwanted sensations or thoughts. It urges you to do an action repeatedly. Most people suffer from compulsion and obsession in OCD.It can start with a simple thought that can drive people to do something again – and again. These repetitive thoughts or actions can interfere with daily activities and social interactions.Also, OCD is a mental disorder that affects people of all types and ages. A person suffering from OCD gets caught in the . And these obsessions can be intrusive, unwanted, or may trigger distressing feelings.Contrary to the belief, OCD is not about negative emotions or biting nails. Instead, the habits may include – washing your hands many times a day and cleaning something again and again. All the thoughts are persistent for a person with OCD, and their behavior is rigid. And, not performing the behavior causes . Even if the thoughts are not realistic – a person with OCD might face difficulty stopping compulsive action or disengaging in obsessive thoughts.OCPD – Obsessive-Compulsive Personality DisorderThe condition is characterized by an invasive obsession with perfectionism and control that slows down a task. Therefore, a person with OCPD needs to impose their standards on their outside setting.People with the condition can be distinguished by;Most people with OCPD have no idea about how they behave or act. They believe that what they do is correct – and what others say is wrong. About 2 to 7 percent of the general population is estimated to have OCPD. It is more common in men than women. Moreover, OCPD may occur in most families – so genes may be involved.Anankastic Personality DisorderIn Anankastic Personality Disorder, a person has an extreme preoccupation with orderliness. It focuses more on interpersonal control and perfectionism. At times, due to efficiency and flexibility.Unlike other personality disorders – the disorder has an early onset and is stable over time. However, its functioning may result in impairment and distress. affects more than 23% of the clinical population – but it is still an under-researched and under-diagnosed disorder. In addition, the categorical model of APD has been criticized – as it lacks proper diagnostic validity. Most studies emphasize that the personality traits of the condition are dimensional rather than categorical. Besides, there is the heterogeneity of OCPD and high comorbidity of PD in general.Obsessive Compulsive Disorder (OCD) Signs and SymptomsSymptoms of OCD can be categorized into obsession and compulsions.Obsessive behavior symptoms in OCDObsessive thoughts can vary depending on the condition – but the most common symptoms of Obsessive-Compulsive Disorder are:The persistence to above thoughts leads to stronger certainty that they might come true.Compulsive behavior symptoms in OCDCompulsions are a response to obsessions. You might be compelled to take any action to relieve stress. Common compulsive behaviours in OCD are:ICD – 10 diagnostic criteria is – when the symptoms are present for more than two weeks – and can be a source of distress.A DSM 5 diagnostic criterion is – when there is the presence of obsession and compulsion both.Obsessive Compulsive Disorder (OCD) DiagnosisThere are four main criteria to diagnose Obsessive Compulsive Disorder:Causes of Obsessive Compulsive Disorder (OCD)OCD appears to be genetic in most cases. Genes affect how your brain responds to neurotransmitters Serotonin and Dopamine.Another study suggests that the person with OCD learns to avoid fear associated with some situations performing rituals to reduce risk. The initial fear begins with a traumatic event or significant loss. Once the person associates the circumstances with fear, he tends to avoid the situation that characterizes OCD.OCD may also start when people misinterpret their thoughts. And the intrusive thoughts become extreme or intense with time. Finally, a person with OCD becomes convinced that the action is about the happen. And in response to the situation, they take action to prevent danger.At times, stressful life events also trigger OCD due to predisposition or otherwise. Most people have reported the symptoms of OCD due to circumstances like – childbirth, complications during pregnancy, conflict, serious illness, and traumatic brain injury.Autoimmune related causesSymptoms of OCD may well appear in children after an infection like;Clinicians call these symptoms – Pediatric Acute-onset Neuropsychiatric Syndrome (PANS). In this case, the symptoms may start suddenly and reach full intensity within two or three days. However, they might disappear after a while – depending on the cause.Treatment for Obsessive Compulsive Disorder (OCD) treatment may not result in a cure – but will help to reduce the symptoms. A clinical professional who is adept in mental illness can offer treatments like:Online counselling and therapy for Obsessive Compulsive Disorder (OCD)The treatment for OCD has become more accessible with online counselling and therapy services. There are many websites which can provide you access to e-therapy from the comfort of your home.Best psychologists and psychiatrists for OCD treatment are available on the . You can easily connect with them and start your treatment for OCD. Success of therapy depends on your commitment. It is important to trust the process since therapy is a long-term treatment and the progress is gradual. Remember, things can get better with treatment. Don’t delay seeking help.

Mridula Sharma

Fri Feb 18 2022

Post-Traumatic Stress Disorder (PTSD)

Post Traumatic Stress Disorder happens to a person after a tangled mix of stressful events, causing them to feel helpless, startled and anxious such as threatened to death, sexual violence, serious injury or witnessing some disturbing event.People with PTSD may relive the event via intrusive memories, flashbacks and nightmares; avoid anything that reminds them of the trauma; and have anxious feelings they didn’t have before that are so intense their lives are disrupted.Causes of Post-Traumatic Stress Disorder (PTSD)One can go through Post Traumatic Stress Disorder when they either experience or witness life changing, threatening or near death experiences.In reference to other mental health problems, Post Traumatic Stress Disorder also can be caused by a tricky mix of;Global stressful events like the pandemic can significantly contribute to PTSD prevalence. A survey by Anita Khokhar and Suraj Prakash Singh indicates that 28.2% of the population suffered from PTSD during lockdown in India.Signs And Symptoms Of Post-Traumatic Stress Disorder (PTSD)To diagnose with Post Traumatic Stress Disorder a person must fall under certain criteria mentioned in DSM-V (Diagnostic and Statistical Manual Of Mental Disorders) which includes;Here is a real-life account of Emma Boman Högmark, 31, Sweden on their experience with PTSD;Diagnosis Of Post-Traumatic Stress Disorder (PTSD)Certain steps and guidelines must be followed to diagnose Post-Traumatic Stress Disorder;Treatment for Post-Traumatic Stress Disorder (PTSD)Singer and songwriter has opened up about her struggles with PTSD. The trigger for her PTSD was the suicide bombing at her concert that killed 22 people in Manchester, UK, in May 2017. Interestingly, she got a brain scan done that showed the physical impact that PTSD has had on her brain. She publicly shared the brain scan with her fans on Instagram and they are showing a great deal of support over the ordeal. Grande famously stated that.If you have PTSD (posttraumatic stress disorder), or have symptoms that last longer than a few months after the traumatic event is over, your best chance of getting better is by working with a mental health or medical provider. Good treatments are available that have been shown to help all kinds of people. If you continue to experience distress, see a mental health or medical provider. is a good place to start. Or, talking to your primary care provider is a good place to start.Treatment of Post-Traumatic Stress Disorder includes psychotherapy at a primary level along with some medications if required. It helps you regain your control over your thoughts and feelings, it includes:The aim is to help you improve your negative thought patters that are causing you trouble in your daily life routine. Therapy helps you open up and talking about the events you witnessed. allows you to connect to a therapist in a safe space facilitating therapy sessions via audio-video calls and direct messages or a combination of both. If you feel even a minor discomfort in your life do not worry or over think it, act over it. Remember, healing is a slow but a beautiful process.

Yashika Agarwal

Fri Feb 11 2022

Best Online Counselling and Online Therapy in India

Do you need support from a mental health professional because you’re in distress? Is your treatment on hold because of the pandemic? Online Therapy, provided by some of India’s greatest online counselling platforms, is here to help. The pandemic has brought up new therapy options. This is what we refer to as the survival instinct. Not only can you get medical care online, but you can also get support with your mental health and overall well-being.Many people who were receiving counselling, CBT, Psychotherapy, and treatment for their various Mental Health Conditions came to a halt as a result of the epidemic. In the last two years, there has been a significant increase in the number of cases of stress, anxiety, depression, suicide, domestic violence, divorce, burnout and other mental health disorders.When treatment for a variety of health concerns can be accessed through Online Consultation platforms, why not take advantage of the services and continue treatment for one’s mental health via the Internet?What is Online Mental Health Counselling?Due to current market trends, Mental Health Counselling, also known as Psychological Counselling, which was previously only available on a 1-to-1 help basis, is now available online. That is, via the internet, also known as E-Counselling, Cyber Counselling, Tele Counselling, Web Counselling, Internet Counselling, and so on. This service is available via a variety of channels, including phone calls, emails, text messages, and voice or video calls. This is just as beneficial as one-on-one counselling, which is usually done in person. Many hospitals, foundations, and associations of Psychotherapists, Psychiatrists, Psychologists, Counsellors, and other professionals in the field have been established. So much so, the Government of India announced the National Tele Mental Health Program in the Union Budget 2022.Services offered by Online Counselling PlatformsThese Online Counselling Platforms provide a professional staff of top psychologists, top psychiatrists and other mental health experts who can help with a wide range of concerns. These therapists are sometimes known as online psychologists or web therapists. When treatment for a variety of health concerns can be obtained through online consultation platforms, why not take advantage of the services and continue treatment for one’s mental well-being in this manner?Here is a list of services offered by Online Counselling Platforms;And the list goes on…. Here, there are mental health experts who are adept in their respective fields and can guide one in the times of despair. One can visit the desired platform, choose the right expert for their issue and avail the Counselling Session as per the availability and convenience sitting in the comforts of the home.The Advantages of Online CounsellingWide choice of expert psychologists, therapists and psychiatristsThe nicest part about online psychological counselling is that it brings together psychologists, psychiatrists, counsellors, and other mental health specialists from all around the country/world on a single platform. Here, the entire world becomes your palate, allowing you to select from a wide range of psychologists from Bangalore, Delhi, Mumbai, Pune, Chennai and more.Safe space, confidential and stigma-freeAvailing therapy by visiting the therapist’s clinic can be daunting for many of us since we might not want to be seen by anyone going to seek therapy because of the fear what people might think. With e-counselling, mobile apps, website or online portal can be used to contact these specialists from comfort of our homes in a safe and stigma-free space. Utmost confidentiality and maintaining anonymity is a highly desirable feature of Online Counselling, as one need not visit the therapist in person.Saves travel timeAll of us are crunched for time in today’s busy world. With e-therapy options, Just download the app and you are good to go.AffordableNot everyone can afford expensive in-person face-to-face counselling. The e-counselling option offer multiple choice with regards to affordability. One can pick up a package as per ones budget.Helps maintain COVID social distancingTelemedicine is the preferred choice in the post pandemic world. COVID has really altered the way we seek medical and mental health services. The online therapy options help us maintain social distancing and follow COVID protocol and guidelines. Even government has released India’s telemedicine guidelines and NIMHANS guidelines for tele-psychotherapy to encourage adoption of services online.India’s Best Online Counselling ServicesChoosing the proper platform judiciously from the profusion of Online Counselling Platforms is a difficult undertaking. This will save time, energy, and money when it comes to one’s Mental Health. Despite the fact that all of the platforms provide good services, some are well-known for their unique services and features and stand apart from the crowd.In addition to these platforms, there are also some NGO and government lead helplines which help people seeking help w.r.t. providing depression and distress counselling.There has been a significant growth in public awareness regarding mental health issues. As a result, many are turning to Mental Health specialists or online counsellors to find solutions to their concerns. People are becoming more aware of their overall health and well-being, and as a result, they have begun to accept Mental Health as a crucial element of a healthy lifestyle. Choosing the proper platform judiciously from the profusion of Online Counseling Platforms is a difficult undertaking. Focus on your unique needs and reputation of the therapy platform to pick your .

Lavanya Vallabh

Wed Feb 02 2022

Self-harm, suicide prevention and India crisis helplines

What is self- harm?Self-harm is a form of behaviour in which an individual deliberately injures himself by cutting or burning or harming themselves in any other self- injurious way. It’s a sign of emotional distress and a form of a coping mechanism.Prevalence of the behaviourSelf-harm is very common and affects more people than we would imagine.It occurs mostly during teenage and young adulthood but can occur even at a later stage in life. Those individuals who have experienced trauma, neglect or abuse are most susceptible to it.Myths about self-harmIt’s not an attempt to take one’s life (suicide) and also it’s not a way to seek attention.Signs of self-harmBehavioural symptomsPhysical symptomsCognitive symptomsPsychosocial symptomsCo-morbid conditionsUnderstanding self-harm (based on self-reports)Facts about self-harmThe course of self-harmIt’s a vicious cycle. Feelings of anxiety and heightened emotions are followed by a strong impulse to self-harm. In trying to resist this impulse they feel more tension. The person is then more likely to engage in self-harm to release this tension. Right after the act of self-harm the person experiences feelings of shame and guilt. These negative emotions further lead to anxiety thus restarting the cycle.Coping with self-harmOn the surface, self-harm seems to be serving a purpose for the person who acts out the behaviour but it is only a stop gap fix for a more severe underlying problem. This problem if not addressed will only make self- harm a consistent and more dangerous feature in one’s coping mechanism.Treatment for self-harmThe treatment of self-harm requires an eclectic approach based on whether it is associated with a mental health disorder like depression or borderline personality disorder, the treatment plan then focuses on that disorder along with the self-injurious behaviour.Psychotherapy and talk therapyThe treatment option best suited for self- harming behaviour is psychotherapy. Psychotherapy, popularly known as talk therapy or psychological counselling entails;Various techniques for psychotherapy and talk therapySome effective individual psychotherapy techniques include;Cognitive Behavioural Therapy (CBT)It helps to identify unhealthy, negative thoughts and beliefs and replace them with positive , adaptive ones.Dialectical Behaviour Therapy (DBT)It’s a type of cognitive behavioural approach that teaches you emotional regulation, coping with stress and improving your relationships.Mindfulness based therapiesIt involves the use of breath work as a grounding technique to help stay in the present. Connecting with the five senses in the present moment and with the environment around us helps to urge surf and ride the wave of impulse to self-harm.Top 10 free helplines in India that help people with suicidal thoughtsIf you are feeling suicidal or have suicidal thoughts, help is at hand, please call any of the following helplines or visit the nearest hospital.AASRAAASRA is Suicide Prevention and Counselling NGO which provides free and confidential support for people in distress, prevention and crisis resources for you or your loved ones.Phone: 9820466726Email: aasrahelpline@yahoo.comTime: 24 hours, 7 days a weekiCALLiCall is a telephone and email based counselling service run by School of Human Ecology, Tata Institute of Social Sciences, that offers free telephone and email-based counseling services, to individuals in emotional and psychological distress, across age, language, gender, sexual orientation and issues, through a team of qualified and trained mental health professionals.Roshni HelplineRoshni is a Hyderabad based Non-Governmental Organization (NGO) and provides free and confidential emotional support for self-harm and suicidal tendencies.Samaritans MumbaiSamaritans Mumbai is a helpline providing emotional support for those who are stressed, distressed, depressed, or suicidal.Phone: +91 84229 84528 / +91 84229 84529 / +91 84229 84530Time: 5 PM and 8 PM (all days)NIMHANS PSSMHS HelplineNIMHANS is the first institute in India to start a helpline inclusively for Psychosocial support and mental health services during disasters. The helpline addresses the psychosocial issues of disaster survivors and creates a tertiary level support system for them during emergencies caused by disasters. It is a 24 x 7 toll free helpline. During disasters, people from any part of the country can call up at this number and avail psychosocial support and mental health services from mental health professionals.Phone: 080 – 4611 0007 (Toll free)info@nimhans.ac.inTime: 24X7SNEHASNEHA’s crisis helpline offers free counselling services over the telephone and over email to women and children facing violence and in distress.Phone: +91 9167535765crisis@snehamumbai.orgTime: 10 am and 6 pm from Monday to Saturday (first and third)Vandrevala FoundationVandrevala Foundation operates a free helpline if you feel depressed or suicidal. You can also get answers related to your own or someone else’s mental health. Call them to speak to one of their trained mental health counsellors.Phone: +91 9999 666 555help@vandrevalafoundation.comTime: 24/7/365SUMAITRISUMAITRI is a Delhi based voluntary organization, which is running a crisis intervention center for people who are depressed, distressed or may be feeling suicidal. All help offered by SUMAITRI is free and confidential, the anonymity of both callers and volunteers is maintained.Phone: 011-23389090 or +91-9315767849feelingsuicidal@sumaitri.netTime: 2:00 PM to 6:30 PM 7 Days a WeekCOOJThe COOJ Distress Helpline is a befriending helpline that follows the guideline of the befrienders charter. The principles of the helpline provide the framework within which they offer emotional support to those in emotional distress or feeling suicidal. These services are provided free of cost.Phone: 0832-2252525youmatterbycooj@gmail.comTime: Monday to Friday 1pm to 7pmMitram FoundationMitram is a suicide prevention helpline operating under the registered voluntary organization, Mitram Foundation. They are based in Bengaluru and provide emotional support in English, Hindi and Kannada.Phone: 080 2572 2573 or 90197 08133share@mitramfoundation.orgTime: 10 am to 4 pm on ALL DAYS.Final words To conclude, self- harm should be taken seriously, no matter what the cause. It is primarily a maladaptive coping mechanism used by individuals to overcome distressing emotions.One can completely recover from this behaviour with the right help and support.Please note does NOT offer crisis counseling or emergency services.

Navjot Dhillon

Thu Jan 27 2022

What is Anxiety?

Anxiety is a usual way of reacting to danger, it is the fight-or-flight response that is triggered when you feel threatened by any person or a situation. In simple fashion, Anxiety is a state that occurs when you feel threatened in any situation. Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. These dangerous situations can be real or anticipated, for example; cracking an interview, appearing for an examination, going on a date or first day at school.Anxiety is a very common condition that can happen to anybody.What Anxiety feels like?Let us Illustrate an example to quote how anxiety feels like. Whenever you get anxious, you feel like someone is following you with a bag full of your thoughts, and even if you try hard you’re unable to get rid of the baggage or the figure carrying the baggage. With each and every thought present in front, you wonder what to do in such a situation? Often want to hide yourself from that figure but are unable to.Anxiety disorder appears when;Major Anxiety disorders include;Generalized Anxiety DisorderGAD is when you feel discomfort in your day to day work, you feel anxious even on small things. This mental state happens due to the disturbance in the chemicals present in the brain which are linked to a person’s mood for example: serotonin etc. You can assess GAD by taking the Generalized Anxiety Disorder 7 (GAD-7) on the .Obsessive-compulsive Disorder An overwhelming urge or desire to perform a task continuously, leading by intrusive and distressing thoughts. Easily reflects in the daily habits of a person for example: washing hand, cleaning or washing. Post-traumatic Stress DisorderGenerally seen after experiencing a huge incident, for example: being in a war zone, encountering something brutal or un obvious, surviving a disaster. PhobiasAn excessive or repeated fear of something. For example: fear of heights, animals, places and so on. Panic AttacksSudden intense fear that brings a person to the state of panic attack which involves feeling of choking, people often mis concept panic attack as a heart attack.  AgoraphobiaAgoraphobia is the fear of being at places where you feel difficult to escape from.  For example: Being in a public transport or any crowded place.CoronaphobiaThe COVID-19 pandemic has multiple socioeconomic and psychological ramifications. It has caused mental problems such as fear, anxiety as well as physical problems in humans. The concern of COVID-19 has been called coronaphobia. You can assess COVID-19 related anxiety by taking the Coronavirus Anxiety Scale (CAS) on the .What Anxiety disorder does to your body?Anxiety disorders can also affect the functioning of your body in several ways including slowing the functioning and processing of your immune system, cardiovascular system, respiratory system, central nervous system and excretory and digestive system.Causes of Anxiety attacks? can also be caused by anxiety issues when severe, features stronger emotions, more intense and overwhelming feelings than other types of anxiety disorders.It tends to start when something triggering appears or you feel you get stuck in a situation. Anxiety attacks are sudden and occur without a warning. For example; an important examination you have to appear for. Anxiety attacks generally peak within 10 minutes and rarely lasts more than 30 minutes. Within this short period of time you get to experience a rush of emotions and with the physical changes people may misconcept anxiety attacks with a heart attack. Where you totally loose control and the feeling of terror or fear reaches to the extent.Anxiety attacks affects your body in several ways including; A panic attack or anxiety attack do share some common symptoms but they are not the same. According to DSM-V anxiety attack is not mentioned anywhere so it comes under a category of panic attack.Self-help for AnxietyResources to help you fight anxiety disordersRemember, having symptoms of anxiety is different than having an anxiety disorder. If you think you have some symptoms of anxiety, it may be time to start a conversation with someone you trust to explore what is going on and how things can get better.

Yashika Agarwal

Wed Jan 12 2022

How Deepika Padukone Fought Depression

Mental illness is something that people like to hide under the sheath. Even if someone feels depressed – they don’t speak out and go into incognito mode. Mental illness or depression is not something to be embarrassed about – it is something people need to talk about. During bouts of , you might feel miserable about yourself. But during this phase, you need to stay aware. Mental illness begins with accepting that you’re suffering from it. Then, you need to talk about it with your parents, partner, friends, co-workers, or counselors. It is not easy to open up about mental illness and depression. But, in Bollywood, made the first move when she shared her which inspired others to come out and speak. She recently opened up about her depression in a special episode of Kaun Banega Crorepati. She quoted her foundation – The Live Love Laugh Foundation – aiming to help all the people who suffer from depression. Facts about Deepika’s storyBeing unhappy is different and not similar to being depressed. Depression is a complicated term and needs proper treatment. Determining the signs of depression is the first step towards healing.In a depressed state, you will feel hopeless. For many people – it is about lost faith and hope. Moreover, there can be a feeling of persistent sadness. When depressed – you will feel a loss of interest in many things. You won’t feel like eating, sleeping and you won’t be able to concentrate on your work. In depression – you will feel fatigued. Most people who suffer from chronic depression feel tired the whole day. Besides, you won’t feel like having your food. , , and depression are co-related. When you’re depressed, many constant fears trigger your mind. Following this, you can get an anxiety attack. A depressed state can cause irritability. You will feel irritated without any reason, as a result – you may even shout at your loved ones.You may gain weight or lose weight in depression. Also, gaining weight is a sign of chronic depression, and most people aren’t even aware of it. When you feel depressed – you suffer from uncontrolled emotions. You can cry any minute or become sad for no reason – you won’t be able to control your tears in sadness. This is a chronic sign of depression. Most people who suffer from chronic depression have suicidal thoughts. As a result of which they may end their life. You need to accept that you are in depression – it is the first step towards healing. Mental illness is a state that can be cured, and it starts with acceptance. Most people emphasize physical health, but mental health is equally important. Therefore, you should do your best to keep your mental health sound. Forgive and forget is a difficult yet best way to move on in life. If you hold past grudges against people – it will also disturb your mental health. The best way is to forgive the person and move on with your life. The energy that you channelize in a positive direction will affect your mental health. If you channelize your energy towards work or your passion – it will bring a good amendment. You can always impact someone’s by sharing your life story, or share your depression story with someone to motivate them and make them feel better. Some battles may be tiring,  but it is important to stay put. You can come out of depression when you fight your own battle and remain aware. Moreover, it is essential not to seek dependency on others. Once you know you’re feeling depressed – seek the support of your family or friends. Call up our best friend and speak your heart out. Besides, you can talk to your loved ones to feel better. It is ok to feel low if you are feeling depressed. You can have your bouts of sadness and mood swings. The key idea is to let out your emotions in some way. Once you know that you are depressed – the best way to seek therapy is through counseling and therapy. through apps can help you to heal in your journey.Self-help care, and resources to help you fight depressionLife is stressful, but controlling stress matters the most—practicing stress-relief techniques like yoga and meditation to manage stress. Reach out to your family if you stay alone and you’re feeling depressed. One phone call or one stay with them will make a difference in your mood.Don’t ignore the signs of depression. Once you know that you are depressed – seek early treatment. Early treatment ensures better healing. Continue the treatment the therapist offers for depression. Unfortunately, depression cannot be treated in a single day – you will need long-term maintenance treatment t for it. Some psychiatrists or therapists prescribe medications for depression. While these medicines can provide you relief, please don’t get too dependent on them for long-term relief. Some open forums and communities invite depressed people to share their stories. Sometimes it is best to pour your heart into strangers – you will feel better.Divert your mind when you feel depressed. Listen to your favorite song or start cooking. Cooking is great for relieving stress – it also changes your mood. It’s easier said than done – but at least you can try. Try staying positive for self-healing. Read good books and go for a walk to feel better. A positive frame of mind is suitable for your mood.Depression can affect your mental, emotional and physical state. It is beyond the feeling of sadness, and it is essential to recognise the early signs. If you cry without reason, are always sad, and don’t feel like doing anything – it is about time you take online counseling for depression. The right therapist will understand your problem, listen to you, and take you on a guided path to healing. As an online counseling session is between two people – you can trust the therapist with your problems. The idea is to speak your heart out – you can do it through online counseling for depression. You can try the app to screen yourself for depression by taking the Patient Health Questionnaire 9 (PHQ-9) assessment. Further you can book a session with verified psychologists and therapists to help overcome your depressive state.

Mridula Sharma

Fri Jan 07 2022

The Ins and Outs of Understanding Relationships

Love is one of the purest emotion, and marriage solemnizes love. Therefore, most people seek love as an expression of a marriage alliance. Being compatible with someone and spending your life is one of the most meaningful aspects of life. Besides, marriage gives you a sense of fulfilment and the feeling of being with a soul mate. However, there is another aspect of a marriage. Some marriages don’t work even if you give your 100% to them. And, there are many reasons why sincerely committed couples to lose spark with time. But, acquiring skills to make a connection last needs effort, and if you don’t make that effort – the prevalence of relationship troubles starts.Some famous Bollywood couples like – Shahrukh Khan and Gauri, Ajay Devgan and Kajol, Akshay Kumar and Twinkle who have had a successful marriage run – All these stars have quoted that they made efforts and adjustments to make their marriage work.A marriage can’t work if you don’t make adjustments and efforts. Every couple may go through a troubled phase in marriage – but how you deal with the phase is essential. In addition, a successful marriage depends on a lifelong commitment. Moving on is not always ugly. For Example, Hrithik Roshan and Susan, Bill Gates and Melinda handled their divorce with dignity. Even after taking divorce – they chose to remain friends – setting an ideal example of a healthy relationship. Moving on is tough, but you can move on with mutual consent once you know the red flags. ;Online and therapy are essential for couples who wish to seek advice on relationship issues. In fact, any couple going through marital problems can benefit from therapy. A therapist can help the couples work on parenting frustrations, infidelity, financial worries, emotional or substance abuse. Couples that suffer from the difficulties of marriage can talk to an online counselor or therapist who is impartial and committed to being active listeners to both the parties involved. In addition, therapists can act as an advocate for the health of your relationship.In many cases, couples who had filed for divorce reconciled because of a successful . When no one understands – a counselor can better understand your marriage woes. Nowadays, many apps can help you with . We highly recommend you to try We have the best therapists who have successfully helped tens of thousands of people, struggling with relationships, just like you.

Team TickTalkTo

Wed Dec 29 2021

When “looking at the bright side” is a dull solution to stresses

How many times has it happened that you want to be helpful to a distressed friend and you end up saying…“relax, look at the bright side.”? A number of times, I am sure. We all have, at some point in life tried to make people see positive when they are feeling like they are going through an emotionally difficult time. Or you might be on the opposite side of the spectrum where you were told to “just be grateful for what you have”. Do you ever wonder if this is an effective way to reach the solution of complex emotional problems that we all go through?When is thinking positive not a positive?Let us do a thought experiment.Imagine that the person you were dating broke up with you out of the blue, without a fight or cause. You have tried talking to them plenty of times but their interest has completely shifted and there is nothing you can do. You are feeling miserable, because after all this time that you have spent with them, you were hoping to go forward, perhaps into a committed relationship. You have been crying and feeling helpless and finally reach out to your well-meaning best friend. After spending some time consoling you she/he begins to make you see the positives of the situation. She/he might say “There will be other guys/girls”, or “the market is open for you”, or even turn vengeful and say something like “You can go do the same to someone else and at least enjoy yourself”. But there you are, with all these wonderful thoughts about your ex, with all the complicated emotions you have been carrying around, still helpless. Not that simple is it?So what is happening to you in this moment and why is your friend not able to help you? To understand this we need to first understand negative emotions. such as fear, anger, jealousy, disgust, shame and grief are those states which are unpleasant and cause us significant distress. Clearly, no one would ‘choose’ to be in a negative state, if they had the choice. Often times, they don’t, and the influx of these painful emotions is unstoppable, such as in the case of a blindsided breakup.We’ve always felt at home with ‘thoughts’ and new ideas; we play with them every day. But emotions can seem like aliens inhabiting the body and mind. So many of us don’t know how to relate to them or what to do with them. As is the case with all psychological content, that which we can’t deal with often gets ‘swept under the rug’. And although this approach may seem to work in the short-term, over time repressing our emotions wreaks havoc on our mental, emotional, and physical wellbeing.What Are Repressed Emotions?Here is another thought experiment to understand repressed emotions.Imagine a seven-year-old is doing homework at the kitchen table. His older brother storms in angrily, pushes his hand over the counter, sending the younger brother’s books flying to the floor. The seven-year-old is enraged, but he quickly sees the rage in his big brother’s eyes. He doesn’t want to get hit too, so he says nothing. Now, what happened to the younger brother’s rage? He doesn’t express it out of fear of the consequences. Instead, he suppresses it. That is, he pushes it down within him. If the boy is successful at pushing his rage away, very soon, he won’t even feel it anymore. (Perhaps he goes and plays video games instead). Does that mean the anger went away? Nope. It just indicates that the boy successfully repressed his rage out of his conscious awareness.Repressed emotions can be expressed as:• Denying feelings• Ignoring feelings• Avoiding communication• Avoiding touch• DistrustHow Repressed Emotions Affect the BodyPsychoanalyst Wilhelm Reich observed the effects repressed emotions had on the body, calling it ‘body armour’. According to him, as we accumulate emotional trauma in childhood, to adapt to our environment, our bodies (and character) begin shielding us from additional emotional pain. This armour hinders our ability to connect with and heal old emotional wounds and experience the resulting release from this process.Emotions and the unconscious are also expressed immediately in bodily action and imaginary symbolization, not only at the verbal/conceptual level. Your overall emotional and mental health is directly linked to your physical health. Repressed anger or other negative emotions may be tied to a higher risk for things like:• Depression• High blood pressure• Heart disease• Digestive problems• Infections• Low energy• PainYou might also have problems in your relationships. You might have problems with:• Saying what you need• Facing conflict• Feeling connected and intimate with othersConnected psychological issues can include:• you can feel low and tired for no real reason, or are mildly depressed• you experience low-level  or on-going stress• you suffer from low self-esteem• your mind is foggy and unclear, you can be forgetful and absent-minded• you use self-destructive behaviours, such as overeating and drinking too much• you struggle with weight issues• you might suffer constant flus and cold (low immune system)• you have sleep problemsSigns That You Might Be Repressing Your EmotionsPatterns of :Patterns of behaving and relating to yourself:Patterns of behaving and relating to others:Adaptive emotional processingA take home messageYou will experience positive and negative emotions throughout your life; that is the deal that comes with being human. The bottom line is that emotions are not the enemy. We need them, and they help us survive. Our interpretation and perception of emotions as bad and wrong, together with not having the right tools to cope, are the problems to focus on.

Mihul Narad

Fri Dec 24 2021

Is your anxiety attack excessive and persistent?

Mental distress, unless it reaches severe levels, is considered trivial and ignored. Anxiety is often confused as the body’s natural response to daily stress. As a result, our focus is never on discovering the trigger points unless it reaches excessive and persistent levels.Depending on the situation, everyone experiences anxiety in life at varying levels. For some, it may be short-lived, while for others, it becomes a permanent disorder.Ever wondered what a sudden rush of emotions, heavy breathing, sweaty palms, and trembling feet indicate? Yes, in most cases, these signs of anxiety could spark because of a stressful workday or through a passing worry. But if left neglected, it can worsen only to become a severe threat to your daily life. Moreover, the symptoms of anxiety can disrupt your daily activities and, most importantly, your relationships.So understanding anxiety, its causes, and remedies are of utmost importance.Symptoms of anxietyThe classic symptoms of anxiety you need to watch out for are;Types of anxietyLet us look at the various anxiety disorders in depth;Do I have an anxiety disorder?A combination of a psychometric assessment and clinical interview by a trained therapist is the best way to answer that question. Let us look at the few assessment tools psychologists use to assess anxiety,Most common assessments for anxietyOther assessments for anxietyThe above assessments must be conducted along with a clinical interview with a therapist or psychologist. If you want to assess yourself for anxiety, you could easily access these assessments on the . In addition, you could avail consultation with a therapist as well.Treatments for anxietyPsychotherapyPsychotherapy is known as talk therapy, or it involves psychological counseling where the therapist helps reduce your anxiety symptoms. Therapy is usually long term and involves dedicated sessions with a psychologists every few days. Cognitive-behavioral therapy (CBT) is an effective therapy technique for treating anxiety-related disorders.For best results, one must commit to the therapeutic process. The recovery usually starts within first few weeks and the process could continue for several months. Since it is a long term relation with the therapist, be sure to select the right therapist. A happiness coach on the can help you find the right therapist for you.MedicationsMedications can help to relieve symptoms depending on the type of anxiety disorder you are suffering from. Antidepressants work at reducing the signs of anxiety disorders. Buspirone is a commonly used drug to treat the disorder. Please note, do not self-medicate. Please use medicines only on prescription by a qualified psychiatrist.Self-careThere are simple and powerful techniques which can help you win over anxiety;Does online counselling help? 

Team TickTalkTo

Fri Nov 19 2021

A way out of the OVERTHINKING trap!!!

…..I’d been sitting here for almost half an hour, staring at the blank screen hoping to write something, the first thought that came to my mind was, “it needs to be perfect”, I kept thinking about what would be perfect and whatever came to my mind just wasn’t good enough. I kept thinking and different thoughts kept coming to mind, and I just froze.The moment I realised that I’m getting in that spiral, I just took a few deep breaths and reminded myself that “it is okay if it is not perfect, why does it even need to be perfect, I just need to start, I can always edit things”. This simple reminder gave me the freedom to write whatever came to my mind fearlessly and finally I am publishing the blog.What is overthinking?Everyone overthinks things once in a while, although sometimes some people just can’t ever seem to quiet the constant bombardment of thoughts. In such cases, the inner speech usually involves unhelpful thought patterns;People spend hours going through these random thoughts and events, analysing them and stay stuck in their heads. And It’s not just words that people get stuck within their lives but sometimes, images too. People may envision their loved ones dying or replay a distressing event in their minds like a traumatic violent video they saw a news channel. Either way, the tendency to overthink everything holds people back from doing something productive most of the time. As people start overthinking about important issues in their lives, they can get stuck in , , and which leads to even greater personal distress.Research suggests that rumination is a major risk factor for the onset of major mental health issues like major depression and anxiety symptomatology across different age groups.Managing anxiety and ways to stop overthinking1. Determine your controlWhen you find yourself getting zoned out and overthinking, take a deep breath and step back to analyse the things you have control over. If you don’t have much control over the situation, the best you can do is to prepare for it. You can’t control how others behave, but you can control your response, your effort and your outlook. When you focus on the things you can control, you’ll be much more effective in changing the outcome of the situation.2. Identify your fearsSometimes, overthinking may not be such a bad thing, but something that challenges us to confront our fears. What is crippling is the “what if” thoughts. So how do we respond such thoughts? Take a step back and ask yourself,For example, overthinking may look like “”At the same time, problem-solving may look like, “.”3. Create a plan to manage your stress3.1 Positive affirmations Using positive statements in various situations can help avoid falling in the trap of overthinking. Preparing for a challenging situationAs you are about to enter a situation or face something that you find overwhelming, for example if you’re about to start a presentation, you can help ourselves to prepare with positive statements such as;Coping with a stressful situationReaffirm your confidence and safety in challenging yourself help activate your “fight” mechanism and improve performance;Reviewing and acknowledging your achievementEven when things don’t go according to the plan, it is important you still take time to review the situation and acknowledge yourself for what you have achieved and the efforts that you have put in. Every small step is progress and part of the process, so try to focus on the positives rather than the negatives.3.2 The 54321 Grounding MethodFirst, take a moment to become mindful of your breath. Just taking a few deep breaths invites the body back into the moment, slowing everything down and becoming aware of the surroundings. Here is how you can do it;Repeat this process as many times as necessary. Take your time and notice how you feel afterward.3.3 Count your blessingsBe thankful for what you have, practise gratitude. It is an acknowledgement of value irrespective of monetary worth. You can introspect about it in your own thoughts or write it down, or talk about it with your loved ones, ones you are thankful for what they have done for you. Research shows it is an effective stress management activity and helps people with a heightened level of meaningfulness and engagement in work.3.4 Practise optimismIt is a process to cultivate a habit of thinking a certain way, working on looking at the bright side of life. For example, you can try doing it by having a notebook in which you can write about the best possible future for yourself, or by thinking about the positive aspects of a situation.3.5 Avoid social comparisonYour struggles and achievements are unique and different from that of other people around you. Try not to dwell on your issues and not compare yourself to others. You can use strategies such as engaging yourself in a healthy activity when you start to have such thoughts.3.6 Practise kindnessYou can practice kindness byshowing compassion anddoing good things for others. This can be practised with anyone, friends or strangers or your own self, directly or anonymously, spontaneously or planned. Find a way to learn kindness today and every day.3.7 Develop healthy relationshipsRelationships are an important aspect of our life. Pick a relationship and try working on strengthening it. For example, by investing time and energy in healing, growing, confirming, and enjoying the particular relationship that you want to work on.3.8 Do things that interest youIncrease the number of experiences at home and school/work in which you “lose” yourself, things that you feel passionate about. These are activities in which you feel a “flow” while doing them. For example, activities that you find challenging and absorbing, it can be, reading, sketching, painting, exercising, cooking, travelling, watching movies/series/ documentaries, gardening and so on.3.9 Replay happy momentsWhen we overthink, we usually tend to replay negative thoughts and stressful memories in our minds that overwhelm us. You can put a break to that by consciously thinking about the good things in your life or around you. For example, remembering good times, reviewing an old photo album and sharing memories with a friend etc.3.10 Set goals for yourselfGoal-setting and committing to it is an important component of success, whatever you are aspiring to reach, whether in your career or your personal life. Although try to set realistic and achievable goals. If you aspire too high, you may not be able to achieve it, you may become frustrated and give up. And if you aspire too low, you will not be able to push yourself to reach your full potential. Try picking just one or two goals that mean a lot to you and spend time and effort to achieve them.3.11 Practise forgivenessA lot of negative thoughts that people overthink about, may result from holding onto negative emotions and resentment that they have for other people and sometimes their own selves. By practising forgiveness you can work on letting go of the negative emotions or that anger and hate. For example, you can practice it by keeping a journal or writing a letter of forgiveness.3.12 Practise spiritualityTake sometime to appreciate nature and existence. You can practice spirituality irrespective of whatever faith you may have, it necessarily doesn’t have to be religious.3.13 Care for your body and mindEngage in physical activities, practise meditation, enjoy humour and set healthy boundaries. For example, exercising, keeping a healthy diet, and getting enough sleep/ rest, laughing and smiling.3.14 LearnPick up a new hobby and Involve yourself in a healthy activity like, learning a new music instrument, and/or picking up a new skill like cooking.3.15 Look at the bigger pictureYou can try doing something to add to the greater good in any way possible for you. For example, doing something to protect the environment and living in a sustainable way. Environmental sustainability is about meeting the needs of the present without compromising the ability of future generations to meet their needs. It may be helpful to provide greater meaning to your life and look beyond the issues that we face in our day to day life.3.16 Seek professional coaching

Mridula Sharma

Mon Oct 11 2021

World Mental Health Day 2021

Recent global events like the COVID-19 and the Tokyo Olympics have brought the much needed public discourse on mental wellbeing to the forefront. During the World Health Assembly in May 2021, governments from around the world recognized the need to scale up quality mental health services at all levels.At a more household level, the extensive measures deployed to contain the pandemic have severely impacted all of us. Loss of loved ones, illness, fear of disease, lockdowns, quarantines, isolation, lack of access to essential goods and services, travel restrictions, work from home, job losses, financial impacts etc., have taken a serious toll on everyone’s mental health and continue to do so. This has sensitized the general public on the importance of mental wellbeing.With the spotlight on mental health, we, as a society, have a real shot at bringing in change. I say it with cautious optimism, but we have a chance at scaling up the piecemeal mental health infrastructure like helplines built during the pandemic and make it a sustainable public service. This truly could be the mental health moment the world needs desperately.Mental Health in an Unequal World​​The World Federation for Mental Health (WFMH) is an international membership organization founded in 1948 to advance, among all peoples and nations, the prevention of mental and emotional disorders, the proper treatment and care of those with such disorders, and the promotion of mental health.This year the WFMH has chosen the theme for World Mental Health Day 2021 as ‘Mental Health in an Unequal World’.Mental health conditions contribute to poor socio-economic outcomes, poor health, illiteracy, premature deaths, human rights violations, economic losses etc. across the nations. But the distribution of these poor outcomes is far from equitable. The COVID-19 pandemic has highlighted the inequalities due to race and ethnicity, sexual orientation and gender identity, and the lack of respect for human rights in many countries, including for people living with mental health conditions. This year’s theme particularly highlights the adverse impact of inequalities on people’s mental health.In most  low- and middle-income countries (LMICs), mental health is a three-pronged challenge;Sustainable Development Goal 3 and IndiaFor the first time, world leaders are recognising the promotion of mental health and well-being, and the prevention and treatment of substance abuse, as health priorities within the global development agenda. Mental health and substance abuse have been included in the Sustainable Development Agenda, which was adopted at the United Nations General Assembly in September 2015. This single global policy change has moved the needle.In India, there is a growing recognition of mental health. In 2017, the President of India, Ram Nath Kovind asserted that we “need to talk about mental health issues and treat ailments such as depression and stress”. Following the inclusion of mental health in SDG-3, the Mental Healthcare Act, 2017 has been enacted. It replaces the Mental Healthcare Act, 1987 and makes several provisions to improve the state of mental health in India. This includes stating access to mental healthcare as a ‘right’; and instituting Central and State Mental Health Authorities (SMHA), which would focus on building robust infrastructure including registration of mental health practitioners and implementing service-delivery norms. Furthermore the Insurance Regulatory and Development Authority (IRDA) has directed all insurance companies to make provision for medical insurance for treatment of mental illness on the same basis as is available for treatment of physical illness.Many more progressive steps like the introduction of ‘Happiness Curriculum’ in Delhi Govt. schools, MCI changing MBBS syllabus after 21 years to focus on mental health, NIMHANS’s national helpline psychosocial support and mental health, KIRAN mental health rehabilitation helpline by Ministry of Social Justice and Empowerment, Manodarpan initiative of Ministry of Education for psychosocial support for mental health & well-being of students etc. are strengthening the public mental health infrastructure.These initiatives are not just limited to the government. The private sector is participating as well. Startups like , ePsyClinic, YourDost, InnerHour, Wysa, Now&Me etc. are changing the mental health landscape in India and beyond. Furthermore, non-profit initiatives like Mind@Ease by the Tech Mahindra Foundation, Mariwala Health Initiative, The Live Love Laugh foundation etc. are targeting the underserved population.These are steps in the right direction but it is just the beginning.TickTalkTo and the COVID-19 pandemicTickTalkTo formally launched to production on Oct 10, 2018. We started with a vision of a society where mental healthcare is a fundamental right and every member of our society feels cared for and has the comfort of having someone to lean on. This year’s mental health day marks three years of inception. And well, what a journey it has been!Majority of our work has been during the time of COVID-19. When the pandemic hit and the mental health issues spiked, we were not prepared to handle the increased traffic. We had no idea what we were staring at and we did not have means to service the therapy requests. We didn’t have a choice but do what best we could do within the given constraints. And with some divine intervention things started to work out. Many psychologists started to approach us and offer pro-bono services on the platform to stand in solidarity with the countrymen during the challenging times. This was pivotal. Our spirits were emboldened and one thing led to another. Here are a few highlights from the recent times,We got recognised as a , Govt. of India.UnfinishedMental ill-health is a very serious issue. It impacts each one of us in manners which we don’t realise. It curtails individual freedom, it limits opportunities, it reverses growth and it shatters the nation.Never in the past has so much attention been paid to mental wellbeing. We, as a society, have a real chance to build universal mental health care infrastructure. We must all come together to build more resilient individuals and communities.If you are someone who is suffering, seek help. If you are someone who can help, extend a supporting hand to those in need. All for one and one for all.Let us make sure the conversation around mental health is NOT just a trend every mental health day. Let us make a sustainable change.

Abhay Singhal

Fri Oct 08 2021