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A rapidly spreading virus that is previously unknown to our understanding is bound to create panic. But in a situation of crisis, it is important to stay calm. So how do we do that?

When we are faced with an emergency, our body is pumping stress hormone which helps us get ready to fight or flee the situation. This makes us more reactive rather than thinking critically. As a result, we react emotionally instead of thinking effectively.

We all know about the law of attraction and I know it is difficult to not panic but by changing our negative thoughts into positive will help us feel less stress and anxious. Therefore, make you less susceptible to the virus. It is important not to be reactive in the face of a crisis but rather consciously engage in ways to stay calm.

It is ok to be concerned or worried a bit, it will help you take preventive measure. Staying calm will help you maintain a state of psychological preparedness but panic will do you more damage than good.

Ways to stay calm:

Slow down

Slowing down does not only help in being patient but also helps in collecting information and improve concentration for good decision making. Try disconnecting from the trouble, and this will reduce emotional impulses.

Stay positive

The mind wanders in a thousand directions and a lot of them are negative when faced by a crisis like this. The more your mind wanders, it will get more difficult to stay calm. So, instead of imagining worst-case scenarios, refocus your mind into something positive.

Breath

Breathing exercises are the easiest way to calm your complete body. Simply, take a deep breath, hold your breath and then release it through your mouth. Repeat 5 times or until you feel relaxed.

Affirmations

Affirmations help you feel in control of your life and it also helps in remaining calm and not panicking. You can create your own affirmations and can choose to focus on your emotions or even your health. For example: “ I am relaxed and calm” or “I am healthy”

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While both fear and phobia share similar symptoms, understanding the difference between fear and phobia is vital because they are very different problems. One is normal(fear) and the other is severe(phobia). Hence, the solutions strategies to deal with them are extremely different.

Comparison- Fear or Phobia

Fear is an emotional response to a real or perceived imminent threat. It is a very normal emotion. Whereas, phobia is an anxiety disorder involving fear which is excessively out of proportion to the situation. Fear goes onto become a phobia when it causes disturbances in daily functioning.

In fear-provoking situations, some might be able to control their fear and overcome the trouble without much discomfort. On the other hand, phobia creates a strong reaction to fear. People with phobia will go out of their way to avoid certain situations, objects or place and they may even experience the anxiety when the threat is not approaching.

Response in the face of fear

Fear leaves you in a space of scared and doubting yourself but no situation is difficult to deal with. Positive affirmations are one of the ways you can maintain confidence in yourself in a fear evoking situation. Use of humor in times of anxiety is also proven to be helpful.

Understanding fear in terms of why is it happening, how much is it affecting you, and being aware of trigger helps deal better with the fearful situation. Acting against your fear, or facing your fear head-on is what diminishes your experience of fear altogether. Hence, do not run away from the situation but rather engage in activities that will help you move away from fear.

Phobic response

The phobic response often comes with avoidance and procrastination. People with phobia are always distracted in normal daily chores by the thoughts of fearful situation that might arise.  Therefore, strategies for phobia not only cover dealing with the situation but also other symptoms of phobia.

Now the first thing to do is to consult an experienced psychologist who will help you create a clear picture of your diagnosis and help build a treatment plan. One of the widely used therapy for phobias is cognitive behavior therapy (CBT). Techniques like breathing exercise, meditation are also seen to be useful when having a panic attack and regular exercise helps produce ‘feel-good’ hormone in the body.

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Worry and Anxiety are words people use interchangeably but both are different psychological states and how we experience them is quite different. One is more serious than the other.

So how do you know you are just worried or anxious or going through an anxiety disorder? One of the main aspects is when it starts to impact your life negatively.

Thoughts v/s Body

We tend to experience worry in our minds. Whereas anxiety comprises of thoughts, emotions, and physiological effects. In anxiety, you are distracted, have feelings of guilt and fear and most importantly feel anxiety in a racing heartbeat, rising blood pressure, dizziness, upset stomach, lightheadedness, and excessive sweating.

Temporary v/s Persistent

Worry tends to be situation-specific and temporary, taking action or problem solving diminishes and disappears and makes you feel better. Anxiety is so overpowering that it is impossible to engage in problem-solving. Therefore, anxiety is persistent and affects your quality of life.

Fact v/s Belief

Worry is specific to a situation that seems stressful to the individual. But anxiety arises from the irrational thoughts about the future that might happen in reality and are far more widespread and vaguer.

Manageable v/s uncontrollable

Worry is manageable with the help of effective problem solving and even when we are worried about something, we know we can get on track. Whereas, anxiety is intense and it is almost impossible to control the racing thoughts and anxiety. But someone struggling with anxiety might find it difficult to shift attention to something else and are preoccupied with anxious thoughts.

Impact on life

Everyday worry is not enormous that it affects everyday functioning. Anxiety tends to be much more severe and causes trouble concentrating, sleeping, in relationships, at work and more.

Professional help

Worry does not need treatment whereas someone with anxiety can definitely benefit from professional help. Worry can be dealt with problem-solving and if not that then self-help books can help with effective tips and tricks for growth. Anxiety often requires professional help because of its severe intensity, long duration and effects on functioning. 

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Anxiety, in layman terms, is physical unease. It often related to the future or anticipating impending doom in the future.

Feelings associated with anxiety are a normal response when in a stressful situation. But this becomes a disorder when there is excessive worry and stress reaction even when there is not a stressful situation.

Risk factors for the development of anxiety disorder:

• Family history of anxiety disorder or any other mental illness
• Females have a higher risk of developing anxiety disorders than males
• Exposure to chronic stress, violence or trauma
• Lack of strong social support
• Low socioeconomic status
• Having inadequate coping skills

For a person suffering from an anxiety disorder, the anxiety does not go away and can get worse over time. The symptoms can interfere in the daily functioning of the individual in job performance, school work, and relationships.

How chronic anxiety is harmful to you:

• Anxiety makes the person feel at the edge all the time which might lead to irritability.
• With anxiety comes a negative perspective while stunts the mental growth
• Anxiety attacks can also lead to chronic heart diseases, heart attacks or strokes
• In a lot of cases anxiety is a stepping stone for the development of depression
• Anxiety takes a toll on respiratory functions and physical health
• Inability to have a healthy sleeping and eating pattern
• Anxiety is most of the time accompanied by feelings of incompetence which does hamper a person’s self-esteem
• Anxiety also leads to distrust and doubts in relationships, damaging the relationships
• People with anxiety might also use alcohol and drugs to soothe their symptoms which can lead to addiction.
• Carrying out daily activities is very difficult due to the lack of motivation
• People suffering from anxiety withdraw themselves from social interaction
• Excessive stress caused due to worrying can seed to forgetfulness and memory loss
• When anxiety is left untreated, it compromises the immunity system leaving you more susceptible to physical illness
• Problem concentrating makes it difficult to perform tasks quickly and effectively
• Worrying about anxiety itself can cause a lot of panic attacks, making a vicious circle of growing anxiety
• Unable to cope with anxiety, suicidal thoughts can cross the mind and might even lead to self-harm

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Niksen is an increasingly popular Dutch relaxation technique, it’s is a form of mental rest from day to day stress. It is the practice of doing nothing on purpose, without any purpose.

Millennial generation suffers from frequent burnouts caused by expectations of increasing efficiency and production and jumping from one task to another. Burnout leads to total exhaustion of energy physically, mentally and emotionally.

Niksen in Dutch means ‘to do nothing’ and therefore, is the practice to be idle. We think we are idle all the time but no, scrolling through social media or watching some TV series is not Niksen. It is the practice of slowing it all down and experiencing a calm lifestyle. 

It is great for people who find meditation and mindfulness frustrating. Meditation demands to concentrate on certain objects in the surrounding whereas, mindfulness demands to be aware of everything happening around you in detail. In contrast, Niksen is to be aware of the surroundings but not do anything and let the mind wander.

Benefits of Niksen:

• It helps reduce stress and chances of burnout

• When sitting idle, insight increases and so does creativity

• It helps in decision making with the help of ‘aha moments’

• Curtails the aging process

• Soothe anxious feelings

• Improves immunity

How to practice Niksen?

We are used to doing some things or the other. Hence, it is not easy for us to practice it and we are uncomfortable when we do so.

It is recommended to take out a few minutes every day and an evening after long workdays without any obligations to do anything and just relax. Allowing life to run its course, free from any obligations for just a moment is a vital part for our mental wellbeing.

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On a daily basis, patients come to the clinic who are suffering from Anxiety. The question is what is anxiety? According to WebMD “Anxiety is when you feel excessive, unrealistic worry and tension with little or no reason, and this is specifically about the future.” Every human being will face anxiety at some time in their life, which is normal. When you feel Anxiety on a regular basis then it can be a matter of concern.

Below are 7 tips to do if you suffer from Anxiety

• Learn Knitting: As strange as it sounds, while you knit the mind is distracted and not aware of anxiety. So it is a good time to go back to your mother’s and grandmother’s hobby and learn how to knit. Surprisingly knitting started with men. We recommend men to learn knitting as an anxiety buster.
• Styling your hair: This is more applicable to women when you start feeling anxious learn to style your hair. Similarly for men, when you feel anxious please undertake a grooming exercise. The undivided attention that you pay yourself is a form of self-appreciation and self-attention.
• Exercising: The mother of cures for anxiety is exercise. Whenever you have an anxiety attack or feel that an anxiety attack is coming on, start your exercise regime. Make exercise a regular part of your daily routine. You should exercise 50 minutes 5 times a week to reduce your anxiety.
• Cooking & Baking: Learn to cook and bake. Cooking and bake is an extremely engaging and satisfying activity. There is a sense of accomplishment, satisfaction, and happiness associated with cooking.
• Playing Games: Indulge yourself in games such as monopoly, sudoku and other board games. These are group activities and help keep the senses engaged and the mind alert. It also helps to play cards.
• Gardening: Gardening is one of the best stress busters. The feeling of the soil in your hands, and the nurturing and caring for plants and to see the saplings grow into flowers and vegetables is extremely satisfying and fulfilling.
• Sex: Often not mentioned, but spend more time being intimate with your partner. The feeling of bonding, appreciation, and relaxation is extremely fulfilling and mutually satisfying.

Next Steps

If you continue to feel anxious even after following these tips, it is suggested that you meet with an experienced Psychologist who will be able to listen to you without judgment and provide expert and professional advice.

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Not surprisingly half of all the cigarettes consumed are by those who are suffering from some type of mental health issue. This could be Stress, Anxiety, Depression or an Addiction.

Any attempt to stop smoking would require resolving the root cause of this problem. Before we understand how the Psychologist will help you resolve these mental health problems lets understand what they are:

Stress:

Demystifying one point is that Stress is not completely bad, without stress some of the most brilliant ideas would never have happened, but stress is the body’s way of reacting to a situation over which you perceive not to have control. Stress in life is inevitable, what is of importance is how you react to that stress.

Anxiety:

Is a feeling of uneasiness, worry, or nervousness about an event in the future. Anxiety would about the result of an exam or the outcome of a job interview etc. Again in life there will be anxiousness about many facets, the key is how you react to these feelings of things not being in your control.

Depression:

Depression is a feeling of complete despondency and dejection. However, every human being will suffer from various levels of depression during their life. No one person will live life without depression. Depression can be diagnosed to be mild or severe or some degree in between these extremes. How an individual reacts to depression is within their control, or with the help of counseling or even anti-depressant medication. Drugs, alcohol or nicotine is never an answer to depression.

Addiction:

Addiction is a complex condition of the mind, where a person is unable to control their need for a particular substance or activity. Moreover, one may be addicted to food, exercise, sex, alcohol, drugs or nicotine. This chronic dysfunction of the brain where it needs “rewards” and is indicated by a lack of self-control is resolved with counseling and other techniques that an experienced Psychologist is equipped with.

In conclusion, if you or someone you love needs to stop smoking cigarettes, it is best advised to consult with an experienced Psychologist who will treat the problem at the root cause instead of treating it superficially.

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About the Author: Dr. Prerna Kohli – Ph.D. is a practicing psychologist for over 25 years. She is a four-time gold medal winner for her academic excellence. She has been awarded by the President of India for her contributions to Mental Health. Learn more about Dr. Prerna Kohli.

All pictures courtesy of Pixabay.

So you have finally made a decision to stop puffing, but you don’t know how. Your loved ones, be it your parents, spouse, children or any other well-wisher has convinced you to stop inhaling smoke for your own health and the health of those who are suffering your second-hand smoke.

One of the easiest ways to stop smoking is to receive counseling for your addiction. Immediately your defense mechanism kicks in, counseling is so expensive, I don’t have the time for counseling, I don’t need help from an outsider to learn how to stop smoking, I can do it on my own. So let’s answer each of these questions.

Counseling is so expensive: Yes it costs money to receive counseling from a good and experienced Psychologist. The cost will be much lower than what you spend on cigarettes alone, and the improvement to your health will be priceless.

I Don’t have time for counseling: Yes counseling takes time, you drive from your home or office to the Psychologist’s clinic, you spend time with the Psychologist. This takes time, but if you continue to smoke you will ruin your health, and you will be waiting for appointments with cancer specialists, lung specialists, and other procedures at hospitals.

I don’t need outside help for quitting smoking: Who are you fooling? You are only fooling yourself. If quitting smoking was so easy, or your will power was so strong you would have quit smoking a long while ago. It is best to recognize your limitations and seek specialized help from an experienced Psychologist who is an expert in helping you overcome your addiction.

There are no two buts about it, smoking will kill you. The death will be painful and unpleasant. If you don’t want to quit smoking for yourself, at least do it for your loved ones. They don’t deserve to see you suffer from all the illnesses that are caused by smoking.

~*~*{ooo}*~*~

About the Author: Dr. Prerna Kohli – Ph.D. is a practicing psychologist for over 25 years. She is a four-time gold medal winner for her academic excellence. She has been awarded by the President of India for her contributions to Mental Health. Learn more about Dr. Prerna Kohli.

All pictures courtesy of Pixabay.

People continue to smoke knowingly. Knowing that smoking is damaging their health and wallet. The consequence of smoking to your wallet is inconsequential as it is money that can be earned again. But the consequence of smoking to your health is irreparable.

Once your health is harmed by the side effects of smoking cigarettes, it is neither repairable or reversible. Smoking leads to a slow and painful death.

Just in case you weren’t aware some of the key diseases that are a result of smoking are listed below:

Lung Cancer:

Smoking is the number cause of lung cancer worldwide.

Heart Diseases:

One of four patients who suffer from heart trouble are smokers.

Diabetes:

Smoking is a top contributor to diabetes in adults.

Liver Cancer:

Smoking even a few cigarettes a day increases your risk of liver cancer.

Erectile Dysfunction:

Smoking cigarettes will result in a weaker erection of the penis in men.

Ectopic Pregnancy:

Women who smoke have a much higher risk of ectopic pregnancy, i.e. where the fetus grows outside the uterus.

Vision loss:

Smoking leads to cataract and glaucoma.

Tuberculosis:

Patient who have suffered tuberculosis substantially increase their risk of the reoccurrence of the diseases.

Rheumatoid Arthritis:

Smoking even one cigarette a day substantially increase your risk of this disease.

Colorectal Cancer:

Smokers increase their probability of dying due to colorectal cancer.

Stroke:

Smoking thickens the blood which can result in a stroke

In conclusion, there are so many other diseases that are a direct result of smoking cigarettes. Unfortunately, once you are hooked to smoking it is very difficult to quit. Fortunately today there are many therapies which are available to help smokers stop smoking. One of the most effective therapy is counseling.

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About the Author: Dr. Prerna Kohli – Ph.D. is a practicing psychologist for over 25 years. She is a four-time gold medal winner for her academic excellence. She has been awarded by the President of India for her contributions to Mental Health. Learn more about Dr. Prerna Kohli.

All pictures courtesy of Pixabay.

We all know that smoking is not good for one’s health, but then why do people continue to smoke?

Why do people pay tobacco companies to help them die a slow and painful death? In one word it can be termed as an addiction.

First of all, why do people smoke or get addicted to smoking? Here are a few most popular reasons.

Expression of freedom: At one time it was considered that women who smoke were amoral. To counter this opinion, the tobacco companies ingrained it into the psychic of women that smoking made them liberated and independent.

Sophistication: Movies along with tobacco companies made smoking a statement of style and sophistication. Media portrayed it such that only elite smoked.

Celebrity endorsement: Top movie stars, athletes and extremely good looking models would smoke. People wanted to emulate their role models and followed them into smoking.

Weight loss: There is a belief, which might partially be true that smoking leads to weight loss. Smoking a cigarette gives you a feeling of being satiated. Fortunately, there are many other healthier options to feel satiated.

Military influence: In the past and even today in certain countries soldiers are provided cigarettes free or highly subsidized. Soldiers smoked to alleviate boredom.

Peer Pressure: Particularly, in teenage boys and girls consider it to be hip and cool to be smoking cigarettes. What starts as a style statement quickly evolves into an addiction.

Coping Mechanism: Some people believe that smoking a cigarette helps them in dealing with stress and anxiety. This may be a fact. However, there are far better alternatives for dealing with stress and anxiety such as exercise and meditation.

In conclusion, smoking cigarettes is an addiction that will definitely lead to an unpleasant death. Today there are many remedies available to smokers to quit smoking.

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About the Author: Dr. Prerna Kohli – Ph.D. is a practicing psychologist for over 25 years. She is a four-time gold medal winner for her academic excellence. She has been awarded by the President of India for her contributions to Mental Health. Learn more about Dr. Prerna Kohli.

All pictures courtesy of Pixabay.