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Posts Tagged ‘health’

Perceptive Meditation & CBT: A Medicine-Free Path to Overcoming Depression, Anxiety, and Stress

Posted in daily writings and musings of the psychologist, tagged , , , , , on February 20, 2026| Leave a Comment »

In a world where stress, anxiety, and depression often feel like unavoidable parts of life, many are looking for a way to heal that doesn’t rely solely on a prescription bottle.

The “Science of Living” offers a powerful, drug-free alternative by combining two proven methods: Perceptive Meditation and Cognitive Behavioral Therapy (CBT). While CBT gives you the mental tools to handle life’s challenges, Perceptive Meditation works directly on your body’s internal chemistry, helping to balance your hormones and nervous system from the inside out.

Together, these therapies bridge the gap between the mind and the body, offering a holistic path to lasting peace and emotional resilience.

The Body-Mind Connection

Modern science is beginning to validate what traditional practices have long held: the “psychic centers” of the body—biologically known as the endocrine glands—are the bridges between our physical and mental states. This field, known as psychoneuroendocrinology, studies how our thoughts affect our hormones, emotions, and intellectual functioning.

Recent evidence highlights the power of focusing on these centers:

  • Hormonal Reset: A 2025 study in Nature confirmed that specific breathing and focus techniques (like those in Perceptive/Preksha meditation) increase oxytocin and endorphins while significantly lowering cortisol.
  • Neuroplasticity: 2026 research shows that short-term meditation can “shrink” the amygdala (the brain’s fear center) and “thicken” the prefrontal cortex (the center for logic and control).
  • Genetic Impact: Trials indicate that 8 weeks of consistent practice can positively alter gene expression related to immunity and metabolism.

2. Defining the Two Pillars

What is Perceptive Meditation?

Perceptive Meditation is a technique focused on the psychic centers (endocrine glands) to transform emotions, attitudes, and behaviors. By meditating on these centers with complete absorption, practitioners can “rectify” chemical secretions—shifting them from negative (stress-inducing) to positive (wellness-inducing).

It works on three levels:

  1. Physical: Rejuvenates the immune system and improves circulation.
  2. Emotional: Harmonizes the nervous system to eradicate depression, anxiety, and psychosomatic disorders without medication.
  3. Psychological: Cleanses the mind of suicidal ideation, low self-esteem, and chronic negativity.

What is Cognitive Behavioral Therapy (CBT)?

Cognition refers to the conscious mental processes of thinking and reasoning. CBT is a goal-oriented “talk therapy” designed to help individuals rectify distorted thinking patterns that occur during emotional distress.

When we experience trauma or upheaval, our minds often lose touch with healthy cognition, leading to a “negative filter” through which we view all events, people, and ourselves. CBT provides the tools to challenge these thoughts and return to a balanced perspective.

3. How the “Joint Therapy” Works

By combining these two methods, we create a two-pronged approach to healing:

FeaturePerceptive Meditation (The Body)CBT (The Mind)
FocusInternal “Psychic Centers”External Triggers & Beliefs
MechanismFlushes negative chemicals; calms the nervous system.Identifies sources of distress (e.g., bullying, trauma).
GoalPhysical re-tuning of the stress response.Cognitive tools to handle future triggers.

4. Real-World Applications

Clinical trials from 2024–2026 show that this integrated approach produces spectacular results for:

  • Severe Conditions: PTSD, Chronic Pain, and Clinical Anxiety.
  • Behavioral Disorders: OCD, ADHD, and Eating Disorders (Anorexia/Bulimia).
  • General Well-being: Improving resilience in students and retirees, and preventing depression relapses.

5. What to Expect in a Session

This joint therapy is a collaborative, non-medicinal process. A standard program involves:

  • Frequency: 50-minute sessions, 3 times per week.
  • Practice: Combining deep meditation on endocrine points with written and spoken cognitive exercises.
  • Outcome: A long-lasting empowerment that develops new cognitive abilities and a positive self-perception without causing additional mental trauma.

By Ramneek Kapoor – Family Therapist, Psychologist, and Science of Living Expert

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Understanding the Additional Advantages of Mindful Perceptive Meditation(Preksha Dhyan)

Posted in daily writings and musings of the psychologist, The psychology counselling services available, tagged , , , , on February 2, 2026| Leave a Comment »

Would you believe it that the best armies in the world today are making use of Mindful Perceptive Meditation (Preksha Dhyan) in different forms to train their personnel? On self-discipline, stress management, develop focus and resilience, and improve performance in all areas of their professional life, and lead a holistic, meaningful personal life too.

What does Mindful Perceptive Meditation (Preksha Dhyan) do, and how does it become beneficial in our professional, student, and personal life?

The therapeutic technique of Preksha Dhyan or Mindful Perceptive Meditation includes five ‘A’ exercises: Attention, Acceptance, Appreciation, Adjustment, Adoption, or Adaptation. These extensive exercises, emphasizing the mental perception build-up of a solid personal and professional self, are undertaken during the therapy on a regular basis.

How does it help me better my professional self?

Stress Reduction: Stress happens to all. There is always stress of performing better than everyone, more so if you are under evaluation, be it a study examination, competitive performance, doing better in business relationships, or even regular work and jobs. Such stress often saps your confidence and energy, bringing about a feeling of not being up to it.

Preksha Dhyan sessions help in all situations of professional and personal life. A few sessions of Preksha Dhyan (Mindful Perceptive Meditation) enable professionals, students, trainees, and others to regulate their autonomic nervous system to “turn off” the stress response, and re-energize them with a fresh sense of taking on tasks with new vigor and a positive mindset. Preksha Dhyan or Mindful Perceptive Meditation training thus becomes a key element of inoculation training against any kind of stress and brings instant relief, and when done on a regular basis, it keeps stress away.

Enhanced Performance: Preksha Dhyan or perceptive meditation therapy aims to improve focus, analytical understanding, memory, ability to recall, decision-making, overall cognitive performance under pressure, and make delivering better performance each time a regular habit, improving effectiveness in all areas of life of students, professionals, executives, sportsperson, and industrial workers.

Integration: It brings about harmony with the self and the external world, improving understanding of the self and of the environment around. A better interaction of both takes place each time a challenge occurs in life. Incorporated into daily, easy-to-do cerebral exercises of a few minutes, it goes a long way in keeping the mind and body at peace with each other, reducing anxiety to a minimal level, developing general resilience, body awareness, and awareness of the environment. Conflicts in life are thus handled by the person in a very cool, calm, positive, and unperturbed manner.

Key Programs & Concepts:

Mindfulness-Based Mind Fitness Training (MBFMT): Instead of working only on stress, the program aims to focus on training the mind to stay fit in all kinds of situations and stay alert, with inbuilt positive responses to environmental and atmospheric changes.

Resilience Training: Preksha Dhyan or Mindful Perceptive Meditation aims to build stronger mental strength and a truthful, transparent character with inherent qualities of honesty and morality in modern times.

Evolution of a holistic personality that is always learning, adopting, and adapting thus becomes the main force of any individual undertaking training in Preksha Dhyan (Mindful Perceptive Meditation) at Alka Mansik Pramarsh Foundation.

You can call or email us:

0731-4263087

mansikpramarsh@gmail.com

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Why You Dread Mondays: Signs You’re Burning Out

Posted in daily writings and musings of the psychologist, The psychology counselling services available, tagged , , , , , on May 6, 2025| Leave a Comment »

“It happens to me every Monday morning, and believe me, doctor, I have come to dread my Sunday evenings too because I look at them as harbingers of the next week’s grueling work again,” averred Rajan*.

“At the beginning of every day, I usually open my work desk disinterestedly, with an apprehensive mindset that I may not be able to survive another week in this job,” says Lily*.

Photo by Andrea Piacquadio on Pexels.com

When you feel that you aren’t keeping pace with your job and procrastination becomes a habit rather than an exception, it’s time to take stock of your mental and physical health. As more and more tasks pile up, you begin with a disinterested mind. Your motivation vanishes. You start playing with the idea of going on a vacation or looking for another job. But even that doesn’t happen, as your body, mind, and brain all seem locked up in ennui.

This is exactly the time to seek help from a professional to understand whether it is simple stress or the beginning of depression. But more important is to analyse if it is a burnout situation, which can often be misunderstood as depression.

When Your Efficiency Curve Declines

The efficiency curve of humans is like any other performance curve with various stages of physical, emotional, and mental output. The curve has a rising phase, where work performance can be quite mood-elevating, bringing with it expected rewards and revenues. But soon, stagnant work performance and declining strength and output catch up with you. Your body and mind feel exhausted, and a regular sitting job in front of a laptop or computer seems very taxing. Whenever that happens, you feel quirky, irritated, or disinterested. A short break does help with rejuvenation, but repeated situations like this need to be analysed and understood.

This is where the journey of prolonged stress begins, and exhaustion or burnout creeps in without you realising why or what is happening.

How Do You Know If It’s Stress or Burnout?

There’s a difference between being stressed and being burned out. Stress happens when you’re engaged in work and sometimes get overly involved. Burnout, on the other hand, means being disengaged.

Burnout feels like you’ve checked out of your life emotionally and have nothing left to give. This severe and chronic condition goes beyond feeling overwhelmed, anxious, frustrated, or fatigued. You might even experience physical effects like muscle tension, headaches, or digestive problems.

You can tell burnout from stress by noticing whether you’re avoiding work, frequently tired, and easily distracted. You also feel like a heavy load has been placed on your body and mind. People who are stressed believe things will improve once the source of stress is resolved. In burnout, nothing seems to work, and you feel like you can’t handle anything.

Signs You May Be Dealing with Burnout

Burnout occurs gradually over time. It creeps into your mental, physical, and emotional being and drains your energy completely. You sleep erratically and wake up wishing daylight had been delayed. You know you’re stuck in a vicious cycle—either of sleeplessness or oversleeping and avoidance.

Work piles up, phone calls remain unanswered, deadlines are missed. Headaches, body aches, and a general sense of listlessness and disinterest take their toll on your psyche.

When you browse the internet or seek advice, it can often be misunderstood or misdiagnosed as depression.

We advise you to get in touch with us if you need a professional assessment of your situation. Self-assessment or assumptions won’t give you an accurate diagnosis.

Our psychologist can assess, diagnose, and help you manage your burnout more effectively.

*Names and details have been changed to protect privacy. 

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The Psychological and Physical Effects of Chronic Worry

Posted in daily writings and musings of the psychologist, tagged , , , , on January 6, 2025| Leave a Comment »

Please note: All names and identifying details in the following article are fictional and used for illustrative purposes only.

Worry is a natural human emotion. It serves a purpose when it prompts us to constructively analyze a situation and plan a course of action. However, when worry spirals into constant fear and apprehension, it can become a debilitating emotional disturbance, hijacking the mind with perceived dangers that may never materialize. This chronic state can lead to anxiety, phobias, irrational thoughts, and obsessive behaviors.

Photo by energepic.com on Pexels.com

Case Studies: Two Sides of Worry

The impact of excessive worry can manifest in various ways. Consider Mrs. Sharma, whose daughter, Julie, attends a local kindergarten. Initially, Julie was excited about school. However, she suddenly began complaining of stomach aches and refused to go. A pediatrician found no physical cause, leading to counseling sessions with Julie, her parents, and her teacher. These sessions revealed that Julie was constantly worried about her mother being alone at home.

This anxiety mirrored Mrs. Sharma’s own behavior. Concerned about her daughter’s safety on the school bus, Mrs. Sharma’s concern evolved into obsessive behavior. She would repeatedly ask the bus driver to drive slowly, and even follow the bus on her scooter until it reached the school gates. This “melodrama,” as the article calls it, continued for over a month, eventually prompting the bus attendant to request Mr. Sharma’s intervention.

Another example is Mrs. Narwhal, whose fear of germs led to elaborate rituals. She kept a separate set of clothes in her bathroom to change into immediately upon returning home. She would then bathe and wash the clothes she had worn outside, believing this would cleanse her of any contamination. While this ritual provided her with temporary relief, it disrupted the peace of her family. Any attempts to dissuade her from these practices were met with resistance, further isolating her.

The Psychology of Excessive Worry

Just as young Julie’s mind created a narrative of her mother’s potential vulnerability at home, excessive worry can distort reality for adults. It can trigger a cascade of fears, apprehensions, and dark imaginings about the safety of oneself and loved ones. This can manifest as:

  • Chronic anxiety: A persistent feeling of unease and apprehension.
  • Phobic thoughts: Irrational fears of specific objects or situations.
  • Obsessive compulsions: Repetitive behaviors performed to alleviate anxiety.
  • Generalized anxiety: Worrying about a wide range of everyday matters.
  • Panic attacks: Sudden episodes of intense fear accompanied by physical symptoms like rapid heartbeat, shortness of breath, and sweating.

In severe cases, individuals may even begin to worry about their own worrying, creating a vicious cycle.

The Physical and Emotional Toll

Chronic worry can also have significant physical effects, including:

  • Breathlessness
  • Rapid heartbeat
  • Excessive sweating
  • Choking sensations
  • Mental suppression and distress
  • Difficulty focusing and concentrating
  • Sleep disturbances

Seeking Help

When worry becomes chronic and debilitating, professional help is crucial. Effective treatments include:

  • Psychotherapy: To address the underlying causes of anxiety and develop coping mechanisms.
  • Cognitive therapy: To identify and challenge negative thought patterns.
  • Holistic therapy: To address the mind-body connection and promote overall well-being.
  • Mindfulness and meditation: To cultivate present moment awareness and reduce anxiety.

Conclusion

While occasional worry is a normal part of life, excessive worry can have a profound impact on mental and physical health. Recognizing the signs and seeking appropriate treatment are essential steps in reclaiming control and living a more fulfilling life.

-Ramneek Kapoor – Family Therapist, Psychologist Counselor and Science of Living Expert

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Getting Control of your OCD in 4 Comprehensive (medication-free) Steps

Posted in daily writings and musings of the psychologist, tagged , , , , , , , , , , , on December 10, 2024| 2 Comments »

First, let’s hear from those who have bravely faced their obsessions and compulsions and, with the help of our four-step strategic therapy, have managed to reclaim control of their lives. Doesn’t it sound surprising that individuals who suffered from OCD for years, despite being on long-term medication, have finally found relief? It may seem unbelievable to many who have struggled with OCD for years. However, this is often due to a lack of proper guidance and corrective approaches.

Let’s listen to the inspiring stories of individuals who have successfully taken control of their OCD and are now leading normal lives:

Aarti’s Journey
Aarti, 22 (name changed), doesn’t even remember when she first developed the habit of compulsively washing every piece of clothing she wore outside. Each time she returned home, whether from college or the market, she would immediately head to the washroom, change her clothes, and wash them. Initially, her parents saw this as an attempt to maintain cleanliness. However, their concern grew when they noticed her repeating this behavior throughout the day, from morning until evening.

By the time Aarti came to us, she had been on strong psychiatric medications for over six years. Despite relying on anti-anxiety and SSRI pills, her OCD persisted. It wasn’t until she began our treatment program that she experienced significant relief.

Ahmad’s Story
Ahmad, a businessman in Dubai, had achieved considerable success in his career. However, he couldn’t fully enjoy his accomplishments due to intrusive, obsessive thoughts. “An unknown anxiety grips my mind over trivial matters,” Ahmad explains. This overwhelming anxiety would only subside after he performed certain repetitive acts, which frightened his family.

Prakash’s Experience
Prakash, an architect, had built a flourishing career and enjoyed a high social status. Yet, he struggled with obsessive thoughts that began in high school. Although medications temporarily alleviated his symptoms, the obsessive thoughts returned with greater intensity whenever he stopped the medications for more than a week.

Understanding OCD

Obsessive-compulsive disorder (OCD) is a mental and behavioral health condition characterized by unwanted, intrusive thoughts (obsessions) and repetitive behaviors (compulsions). These compulsions are performed to reduce the distress caused by obsessions, perpetuating a vicious cycle.

The cycle of OCD typically includes:

  1. Obsession: Unwanted, intrusive thoughts or impulses.
  2. Mental distress: Anxiety or fear triggered by these thoughts.
  3. Compulsion: Repetitive actions performed to alleviate the distress.
  4. Temporary relief: A short-lived sense of relief before the cycle restarts.

Common Symptoms of OCD

Obsessions

Obsessions are repetitive, intrusive thoughts that are often illogical but feel uncontrollable. These may include:

  • Concerns about safety or cleanliness.
  • Worries about relationships or social interactions.
  • Irrational fears about natural or unnatural phenomena.

Compulsions

Compulsions are repetitive behaviors or rituals performed to relieve the distress caused by obsessions. Common compulsions include:

  • Excessive cleaning or handwashing.
  • Repeatedly checking locks, appliances, or emails.
  • Counting or arranging objects.
  • Hoarding or obsessive texting.

Our Treatment Approach

We have developed an effective program to help clients overcome OCD and regain control of their lives:

  1. Trans-Cranial Cerebral Spinal Stimulation
    Using self-projected inner sound therapy (Mahapran Dhwani), this technique targets affected brain areas. Patients undergo daily or alternate-day sessions of 45 minutes for 8–12 weeks, resulting in significant OCD remission.
  2. Gut and Mind Correction Therapy
    By focusing on the gut-brain axis and ventral vagus nerve stimulation, we address the emotional and mental imbalances that trigger obsessive thoughts.
  3. Kayotsarga and Chakra Meditation
    Kayotsarga exercises and chakra-focused meditation (Swas Preksha) help patients achieve emotional balance and self-regulation.
  4. Cognitive Behavioral Therapy (CBT) and Affirmations
    Guided CBT sessions and positive affirmations empower patients to replace compulsive behaviors with healthier coping strategies.

Transforming Lives

Through a combination of advanced therapies, holistic practices, and expert guidance, our patients have achieved remarkable results. Many, including Aarti, Ahmad, and Prakash, are now living peaceful, medication-free lives, enjoying a sense of freedom they thought was unattainable.

Please let us know if we can help you with your OCD .

Write to us

mansikPramarsh@gmail.com

http://www.mansikpramarsh.com

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Understanding and Supporting Children with Autism Spectrum Disorder

Posted in The psychology counselling services available, tagged , , , , on April 3, 2024| Leave a Comment »

Parenting a child with Autism Spectrum Disorder (ASD) comes with unique challenges, particularly concerning their behavior. Many parents seek guidance on understanding and managing the behavior of their children affected by ASD. With appropriate strategies and support, much of the stress and strain associated with these difficulties can be alleviated, benefiting both the family and the child.

Behavioral challenges among children with ASD encompass various aspects, including communication, social interaction, adherence to schedules, and sensory processing. It’s crucial for parents and caregivers to recognize that seemingly inappropriate behaviors are often symptomatic of the underlying difficulties these children face in their daily interactions and communication with others.

Identifying the Root Causes of Behavioral Challenges

The causes of behavioral difficulties in children with ASD typically revolve around several key factors:

  1. Communication difficulties: Children with ASD encounter challenges in both verbal and expressive language, as well as in understanding non-verbal cues. This struggle can lead to frustration for both the child and the communicator, often resulting in behaviors that may appear problematic but stem from communication barriers.
  2. Social interaction challenges: Beyond communication, individuals with ASD often struggle to comprehend social cues and navigate social situations effectively. This difficulty extends to understanding others’ perspectives and adhering to social norms, making social interactions overwhelming and potentially leading to avoidance or feelings of being harassed.
  3. Difficulty with unstructured time: Children with ASD often rely on structured schedules to navigate their day effectively. Situations lacking a clear routine can cause confusion and frustration, leading to behavioral challenges such as acting out or feeling overwhelmed.
  4. Sensory processing issues: Many individuals with ASD experience heightened or diminished sensitivity to sensory stimuli, leading to sensory overload or seeking behaviors. These challenges can manifest in various ways, such as sensitivity to touch, selective eating habits, or discomfort with loud noises.

Moreover, individuals with ASD typically struggle with adapting to change, making transitions and unexpected events particularly challenging. It’s essential for parents to be mindful of environmental or schedule changes that may trigger problem behaviors, including illness, which can exacerbate sensitivities and communication barriers.

Addressing Problem Behaviors

When dealing with problem behaviors in children with ASD, it’s crucial to approach them with understanding and empathy. Rather than reacting to the behavior itself, it’s essential to identify the underlying needs or triggers driving the behavior. Keeping a behavior diary can help parents pinpoint patterns and triggers, enabling them to develop strategies to manage or avoid these situations effectively.

Supportive therapies play a vital role in helping children with ASD cope with frustration and regulate their behavior. These therapies may include exercise, quiet time in a calming environment, and engaging in relaxing activities. Setting realistic treatment goals and allowing for gradual progress is key, as individuals with ASD may struggle with rapid changes or integration of new behaviors.

Effective Strategies for Supporting Children with ASD

To optimize support for children with ASD, parents and caregivers can implement various strategies tailored to their unique needs:

  1. Clear and concise communication: Using simple language and visual supports can aid in overcoming communication barriers and enhancing understanding.
  2. Utilize visual aids: Visual schedules and social stories can help children with ASD anticipate and navigate daily routines and social situations more effectively.
  3. Emotion identification: Helping children recognize and express their emotions through visual aids or physical cues can facilitate emotional understanding and regulation.
  4. Relaxation techniques: Incorporating relaxation activities into the child’s daily routine can help them manage stress and sensory sensitivities more effectively.
  5. Create a soothing environment: Minimizing sensory distractions in the child’s environment, such as loud noises or bright lights, can promote a sense of calm and reduce sensory overload.
  6. Positive reinforcement: Tailoring praise and rewards to suit the child’s preferences and sensitivities can encourage desired behaviors and reinforce positive interactions.

Seeking Professional Support

In cases where a child’s behavior poses a risk to themselves or others, seeking professional help from psychologists or psychiatrists is essential. Professional intervention can provide specialized assessment and guidance tailored to the child’s needs, ensuring comprehensive support and intervention.

For additional support and guidance, parents can reach out to us at Alka Mansik Pramarsh Foundation. With qualified psychologists, our center offers counseling and assistance to families navigating the challenges of raising a child with ASD. Whether through email or phone consultation, seeking support from knowledgeable professionals can empower parents to effectively support their child’s development and well-being. You can reach out to us at mansikpramarsh@gmail.com or +91-9179383554.

In conclusion, understanding and supporting children with ASD require patience, empathy, and a tailored approach to addressing their unique needs and challenges. By employing effective strategies and seeking professional support when needed, parents and caregivers can provide invaluable support to their child’s growth and development, fostering a positive and nurturing environment for their overall well-being.

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