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Matters of Mind and Heart -Reaching Emotional Stability and Life Balance

Posted in daily writings and musings of the psychologist, tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on August 19, 2026| Leave a Comment »

Mind and heart

Much has been written by thinkers, philosophers, scientists, sages and preachers on the subject of mind and heart. There has been  endless research on the issue of restless mind and spirit of human beings, yet the peace still eludes many of us. The world still suffers from many diseases of the mind and heart. Words like depression, anxiety, stress and phobic disorder, mental disorder, behavioral disorder are being used like the common place flu and colds happening to ordinary people. The medical world abounds by all kinds of medicines and treatments, offering little respite to those who suffer. People  continue to suffer .Their restless minds and souls are constantly being tormented.

Through the columns of these pages we will try to understand how do we establish  better understanding  of these matters of mind and heart to reach emotional stability in our lives and keep our lives balanced.

We humans are connected with the organic world with the most developed brain and thinking powers. In the organic world three kinds of living beings exist i.e., those that have the instinctual survival bereft of any emotions, those that survive only on the basis of their physical strength and display only momentary emotional awareness .

Humans have been bestowed with the powers that can generate emotions in our system involuntarily and activate our thinking system whether we like it or not.  

We also have a fully developed mental perception, which can take cognizance of the matter and connect it to the events and consequences.

We have a fully developed memory. We think, we imagine, we connect and we activate. Much as man would like to become thoughtless at times, sleep without any connection to the real world, the brain continues working either voluntarily but mostly involuntarily.

The involuntary emotional system activates our mind all the time. It forces the mind to imagine, to create and to dream. The dreams motivate us to plan which are executed by us to realize all those that we dreamt of. But in the law of our land where we have the thought, the power to dream and the power to reflect, we do have the situations that cause conflict and pain. For wherever there is a mind, the thought, the power to reflect, the analytical skill, there we have the conflict, the contradiction. No mental activity can ever be without the contradictory and opposite situation.

Wherever we have the mind, we have the pain and we have the misery.

Man however does not want to suffer. He wants to always be in comfort, in happiness and in the enjoyment of a happy life. This is a natural phenomenon .All living beings look for a life full of comforts. The inanimate only do not know the difference between   the comfort and discomfort.

The living beings who do not have a mind suffer only for a short while. Their sense of discomfort is only short lived,  is unexpressed on account of lack of emotions . They do not consign their discomfort to their   memory bank. Nor do they draw upon their memory bank to reflect and compare their current and past discomfort. But man being a thinking organic sensitive emotional mind feels, expresses, analyses ,compares  and consigns  all comforts and discomforts to his   memory bank, thus in a way being always under the load of misery .

Can the mind be free from worries and miseries? 

We are all part of the larger organic world in which we are all living beings like millions of other kinds of living being inhabiting the solar system. Our world in fact as compared to the world of other living beings of the universe is too small. We are very miniscule in numbers, barely a few trillions all over the globe.

The other planets must be peopled with many more living beings which the science is continuously researching into. Whether those living beings too have similar emotions, thoughts, mind and heart developed like us, only the research will find out.

But humans of our dear earth are endowed with a developed mental faculty. we all think .Thinking ,reflecting is an activity of the mind. We remember, we consign our thoughts to memory bank. We imagine. We create thoughts. Creation of thoughts and imagination is a mental exercise. We plan larger things for our life by the strength of our imagination .We dream of things that are larger than our life. We aspire for making these dreams come true. we do realize some of these dreams, imagination, and aspirations yet many other remain out of reach .

In order to understand the malady that has befallen the modern mind we will have to know the functioning of the mind in the modern age .the modern times are the reflectors of the cerebral psychological problems. Every individual is  involved fully into the mental day to day stresses of life.

The involvement of the human mind into the cerebral problems becomes the major detriment to the peace and happiness of the human intellect.  Every human being wants to become free of the mental stress that he is suffering from.  We need to understand as to what mind is, in order to get liberated from the stresses and problems of the mind.

Without really looking into the functioning of the mind it is simply irrelevant to solve the problems that exist in our psyche today.

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What Is Schizophrenia?

Posted in daily writings and musings of the psychologist, tagged , , , , , , , , , , , , , , , , , , , , , on August 6, 2026| Leave a Comment »

What Is Schizophrenia?
Schizophrenia is a chronic, disabling brain disorder that affects about 1% of Americans. It may cause people to hear voices, see imaginary sights, or believe other people are controlling their thoughts. These sensations can be frightening and often lead to erratic behavior. There is no cure, but treatment can usually control the most serious symptoms.
Schizophrenia Symptoms

Symptoms of schizophrenia may include
• Delusions — wildly false beliefs
• Paranoia — the fear others are plotting against you
• Hallucinations — hearing voices or imagining things that do not exist
Some symptoms, such as lack of enjoyment in everyday life and withdrawal from social activities, may mimic depression.
How Schizophrenia Affects Thoughts

People with schizophrenia often have abnormal ways of thinking. They may have trouble organizing their thoughts or making logical connections. They may feel like the mind is racing from one unrelated thought to another. Sometimes they experience “thought blocking,” a feeling that thoughts are removed from their head. Despite popular belief, schizophrenia is not dissociative identity disorder (multiple personality disorder.
How Schizophrenia Affects Behavior

Schizophrenia causes a wide range of behaviors. People may speak incoherently or even make up words. They may act agitated or appear stone-faced. Many people have trouble maintaining basic hygiene or orderly homes. Schizophrenia can also cause repetitive behaviors, such as pacing. In contrast to common stereotypes, the risk of violence against others is small.
Who Gets Schizophrenia?

Schizophrenia affects men and women at the same rate, and occurs almost equally in all ethnic groups around the world. Symptoms usually begin between ages 16 and 30. The onset tends to be earlier in men than in women. Schizophrenia rarely begins during childhood or after age 45. People with schizophrenia in their family may have a higher risk for the illness.
What Causes Schizophrenia?

The exact cause is not known, but scientists suspect genes and environment both play a role. Inside the brain, levels of the chemical messengers’ dopamine and glutamate may be out of balance. And brain structures may be abnormal, too. For example, brain scans of identical twins show that the fluid-filled “ventricles” can be larger in a twin with schizophrenia, compared with a twin who does not have the illness. Activity levels can also be higher or lower than normal in some areas of the schizophrenic brain.
Diagnosing Schizophrenia

There are no lab tests to detect schizophrenia, so a diagnosis is usually based on history and symptoms. Tests may be ordered to rule out other medical causes of symptoms. In teenagers, a combination of family history and certain behaviors can help predict the onset of schizophrenia. These behaviors include withdrawing from social groups and expressing unusual suspicions.
Medicine for Schizophrenia

Prescription drugs can reduce symptoms such as abnormal thinking, hallucinations, and delusions. It’s thought they work by regulating certain brain chemicals and receptors that influence thinking, perception, and behavior. Some people have troubling side effects, including tremors and weight gain. Schizophrenia drugs can also interact with other medications or supplements. In most cases, long-term medication is essential to managing schizophrenia.

Preksha Meditation

The symptoms associated with schizophrenia can be  reduced and behaviors and thoughts can be brought back to normal  by our regular daily counseling sessions/mental exercises/ preksha meditation and Kayotsarg
Psychosocial Therapies

Counseling can help people cope with their problem behaviors and thoughts, and improve how they relate to others. In cognitive behavioral therapy (CBT), people learn to test the reality of their thoughts and better manage symptoms. Other forms of therapy aim to improve self-care, communication, and relationship skills. These strategies are are adopted in addition to medication, to help people  manage everyday challenges.
Rehabilitation

Rehabilitation may include job training, money management counseling, and guidance in using public transportation or shopping for groceries. The goal is to help people with schizophrenia stay employed and maintain as much independence as possible. Rehab programs are particularly effective when combined with psychotherapy.
Relapse Prevention

People with schizophrenia sometimes quit their medications because of side effects or a poor understanding of their illness. They may stop attending counselling / preksha meditation sessions  before the actual benefits occur to them. This raises the risk of serious symptoms returning and triggering a full psychotic episode. Regular psycho social therapy can help people stay on medication/CBT/ Preksha Meditation  and avoid a relapse or the need for hospitalization.
Schizophrenia and Relationships
Relationships can be a challenge for people with schizophrenia. Their unusual thoughts and behaviors may alienate friends, co-workers, and family members. Sticking to a treatment plan can reduce social isolation. One form of therapy focuses on forming and nurturing interpersonal relationships. In addition, support groups or family therapy can help loved ones better understand the illness.
Schizophrenia and Substance Abuse

People with schizophrenia are much more likely than the general population to abuse drugs or alcohol. Some drugs, including marijuana and cocaine, can make symptoms worse. Drug abuse can also interfere with treatments for schizophrenia. Patients with a drug problem may benefit from substance abuse programs specifically designed for people with schizophrenia.
Schizophrenia and Pregnancy

Most drugs used to treat schizophrenia have no known risk for increasing the risk of birth defects, but decisions about medication treatment for schizophrenia during pregnancy should be discussed with your doctor.
Tips for Family Members

Schizophrenia can be confused with other mental health disorders so a careful evaluation is key. It can also be difficult to convince someone with schizophrenia to get help. Treatment often begins when a psychotic episode results in a hospital stay. Once the person is stabilized, family members can help prevent a relapse by:
• Encouraging the person to stay on meditation/counselling /medication.
How can we help you: Mansik Pramarsh program for managing schizophrenia disorder is supported to help children and adults to overcome the symptoms associated with schizophrenia by our regular daily counseling sessions/mental exercises/ preksha meditation and Kayotsarg. Hundreds have benefited, it is your /your child’s turn now. Call 09179383554 or email: mansikpramarsh@gmail.com.

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Understanding depression and finding a solution .

Posted in daily writings and musings of the psychologist, tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on June 25, 2026| Leave a Comment »

Depression

Do you  feel sad stressed and down  sometimes,  it could be natural to have a low state of mind  for  day or two but if it  persists and  low mood lingers on for more than a week   or two it could be  depression. Major depression is an episode of sadness or apathy along with other symptoms that  stay with you  at least two weeks and  interrupt   your daily activities. Depression does not indicate weakness or   that you are a negative personality. all kinds of depression indicate some a major   health problem and needs to be treated medically .
Depression Symptoms: Emotional
The primary symptoms of depression are a  low and sad   and/or loss of interest in  day to day activities   of your  life. daily routine tasks  that were once pleasurable appear  much burdensome now .  a sense of guilt or worthlessness  prevails on the mind causing a  lack of hope, and recurring thoughts of death or suicide   can often trouble .
Depression Symptoms: Physical
Depression is sometimes linked to physical symptoms. These include:
•   tiredness, low  energy and fatigue .
•   sleeping very late in the night, early-morning waking and Insomnia.
• Excessive sleep  for long hours
• Persistent aches or pains, headaches, cramps, or digestive problems that do not ease even with treatment
Depression can make other health problems feel worse, particularly chronic pain. Key brain chemicals influence both mood and pain. Treating depression has been shown to improve co-existing illnesses.
Depression Symptom:  
Changes in appetite , sudden changes in the body  weight are symptoms  of depression. Increased appetite, or loss of appetite .sudden and  serious   unexplained weight loss or weight gain.

Serious effects on daily routine of life.
Depression can cause loss of  careers, and strain relationships . Nothing seems good.    there is a complete loss of interest in pleasure  activities, including sex. In severe cases, depression can become life-threatening.
Suicide ideation can be sign of warning
Suicide  ideation is common amongst the depressed.  they often indulge in   talking about death or suicide.  they can get aggressive and  threaten to hurt people. This can be serious . You can immediately call 09179383554 to speak to us If   you ever think of or idealise suicide . We will help you overcome  such negativity.
Doctors   link the cause  of depression  to  altered brain structure and chemical function.   they are of the opinion that ,”Brain circuits that regulate mood may work less efficiently during depression.although it has not been conclusively proven in any validated research.   yet the Medicines  that treat depression are  prescribed  with the belief  to improve communication between neurons , making them function  normally. Experts also think that while   traumas caused by the stress of life  can trigger depression if and when  one is biologically prone and vulnerable  to develop the disorder. depression can also be caused by long term chronic disease , lack of vitamins  ,some of the  medications, alcohol or substance abuse,   thyroid, PCOS, hormonal changes, or even the season.
Diagnosing Depression:There is no   established  lab test for depression. There are a few tests developed by psychologists , make an accurate diagnosis, where the psychologists/  doctors analyse  a patient’s description of the symptoms  over a period of past two to six months . These tests will refer to your medical history, your mood history,  and  discuss   behaviors, and daily activities  which will help reveal the severity and type of depression . The test can also reveal anxiety and stress to find out the most effective treatment for depression.
Therapy for Depression
It has been observed  that various kind of  talk therapy can fight mild to moderate depression. Cognitive behavioral therapy helps analyse and change   thoughts and behaviors that contribute to depression. Interpersonal therapy identifies how your relationships impact your mood. Psychodynamic psychotherapy helps people understand how their behavior and mood are affected by unresolved issues and unconscious feelings. Some patients find a few months of therapy are all they need, while others continue long term.
Medications for Depression
Good follow-up with your doctor is importance. If the first medication tried doesn’t help, there’s a good chance another will. The combination of talk therapy and medication appears particularly effective.

The Role of Social Support
Because loneliness goes hand-in-hand with depression, developing a social support network can be an important part of treatment. This may include joining a support group, finding an online support community, or making a genuine effort to see friends and family more often. Even joining a book club or taking classes at your gym can help you connect with people on a regular basis.
Electroconvulsive Therapy (ECT)
Another option for patients with treatment-resistant or severe melancholic depression is electroconvulsive therapy (ECT). This treatment uses electric charges to create a controlled seizure. Patients are not conscious for the procedure. ECT helps 80% to 90% of patients who receive it, giving new hope to those who don’t improve with medication.

Preksha meditation :The Perceptive Breathing Technique Helps Fight Major Depression

preksha-meditation

Preksha meditation -The Perceptive Breathing technique can   bring down  the stress hormones in the central nervous system.

Preksha meditation -The Perceptive  breathing  exercises help alleviate severe depression, as has been proved by the treatment of many patients by  us who have long been under the treatment  of  medication  administering  medicines .

Most of our  patients  , had depression that had not responded to medication  even after a long treatment .The beneficial treatment   under Preksha meditation -shwas preksha -The Perceptive Breathing Technique conducted on a large group of patients , by us in our clinic reveal that :“a large number of patients not responding to the treatment of antidepressants and SSRIs , find the new technique of controlled breathing – under Preksha Meditation  shwas preksha  much more helpful  -The Perceptive Breathing technique   had in reality worked  best for each person to treat their  severe and chronic depression. Preksha meditation -The Perceptive Breathing Technique   comes out as the short term but long lasting promising, lower-cost therapy and a , non-drug approach for patients suffering from severe depression. .”

Preksha meditation  -The Perceptive Breathing Technique   can be learnt over a series of sitting sessions of Preksha meditation -The Perceptive Breathing Technique  in our clinic over a period of two to three months and the disease can be eliminated  completely.

The technique involves a series of   perceptive rhythmic breathing exercises designed to put the mind and body of the affected  in a tranquil, calm , peaceful , purposeful  and meditative state.

How can we help you:  our regular daily  sessions of preksha meditation , Kayotsarga ,counseling sessions/mental exercises   at Mansik Pramarsh is a specialist conducted  program for managing to overcome depression   . Hundreds have benefited, it is your  turn now.   come and join .Call 09179383554 or email : mansikpramarsh@gmail.com.

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Do you think your spouse is depressed and want to know how to help

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

maxresdefaultWhen Deepti (name changed) had called on us the other day , she had wanted an appointment for her husband , who she thought had been suffering from depression for quite long time . I had advised her that she should accompany her husband to the counseling session. After a few sessions with both of them together and separately with each partner ,it emerged that both of them suffered from depression.Yet they have been in a denial mode.I have seen in many cases that partners refuse to believe that what they are suspecting others suffer from could also be happening to them .They would always believe that just because the other person is complaining he or she could be depressed.Deepti had faced similar situation when she had come to me.Explained Deepti,”my husband Sameer {name changed}blames me for the problems in our marriage.He says that we have all the problems in our relationship because I am depressed.He tells everyone in my family and his family that if my wife was not undergoing depression,there would not be any issues in our marriage.But on the contrary I believe it’s always my husband who suffers from depression.He always complains about everything and blames me unnecessarily when things do not workout as per his plans”.

Family therapist during meeting with unhappy, married coupleIt is normal to have little bit difference of opinion in marital life but should each time difference arisen become the cause of a major fight then the husband wife team need to look at their status of their perceptual faculty. It is common to become little dejected after marital argument but to think of the other person being depressed definitely should be a cause of concern for the partners.It is very likely that both partners are perceiving some issues,concerns and a few problems in marriage negatively that has been giving depression to each other.Depression is made out to be a neurotic  disorder  hence people are always afraid of agreeing that they are undergoing such state of emotional upheaval.The usual response to such situation being.”I am o.k. it is the other person who seems to be suffering from depression”.

argu cplSomewhat similar is the story of Seema and Jatin (names changed) both budding doctors still in their process of setting up their household. The problem arose when a fine day Seema threatened to commit suicide on a very small whimsical issue. She had convinced herself that her husband does not pay her as much attention as he is giving to his other female colleagues in the hospital where he works . This came as a very major shock to Jatin. Jatin had nowhere ever thought about his coworkers in this manner. No amount of explanation could convince his wife and she continued to fight with him from time to time on the same subject forcing her husband to lead a solitary life away from the friends and acquaintances.What began as a depression with one of the spouses had pulled the other partner too into the same state of mind ,giving him depression. Jatin explains his situation in the following words,” My wife Seema has been idealising suicide from her college days. Our relationship dates back to seven years now. We had begun  dating in the first year of our college. In the college too she was always throwing tantrums on me.It is quite surprising that she acts in this manner only when I am around and with me only.She would often break up with me on small pretexts and remain incommunicado for days together. She  will come out of her shell on her own. She would then hardly remember that she has not been in touch with me for so many days. Everything becomes very normal for her soon , but it leaves me completely drained out emotionally.I can never discuss about such a behaviour of my wife to any one in the family or friends as she behaves normal in front of others.I do understand that she does it to gain my attention . For me she is my wife .I do give her the required love and affection. My whole life revolves around her . But I fail to understand why would she want me to be exclusively with her  only all the times. This kind of obsessive  behaviour from my wife has started telling on my professional responsibility. I can not be a doctor in such a big hospital where I am working by living in isolation and yet I do not know how to solve the problem.You being a psychologist could possibly understand the situation better and help us”.

A few sessions with the couple revealed that they both in spite of their long dating history had failed to emotionally connect with each other so far. Seema had wanted to make the emotional connection but had not understood how to proceed with it. She had always wanted to make Jatin part of her inner life. Each time she tried she sounded more pathetic and distressed and felt completely remorseful  when she did not get the desired attention and response from Jatin.

arguing coupleJatin understood her well but he too could not connect with Seema.He did not know how to make her feel loved and understood.She just wanted him to love her and care about her. But her such behaviour had put  off Jatin, leaving him cold and at times uninterested in her .Both the partners had been frustrated and didn’t know how to handle such a situation.

It has been observed by us that one partner in a marriage is depressed , the cause would always  be a marital situation  between the two spouses.  The solution to such a situation has to be found within the marriage situation only.There can be no solution by putting the onus to only one of the  members to the marriage, as the reason is not individual but a common factor is responsible for  whatever is happening to the spouses.

psychologist-helping-couple-relationship-difficulties-office-49310915In the event of either of you suffering from depression , both of you should help each other explore how your relationship dynamic could be  causing such a depression. Though you may want the other person to get individual treatment to his or her complaints by way of the intervention of a psychologist, it is in truth be your total marital situation that needs to be looked in a different perspective as different from your own point of view.  In such a situation you would do well to get your self assessed by our   professional family therapist and counselor. We will together then  work out a plan  that works to revive your marital relationship .Always remember that  you both are equal partners to the happiness and bliss of your marriage and hence let us find the way to the resolution of the differences in marriage too together with each partner respecting and trusting the other equally.

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

family therapyFamily will survive all storms with a little patience and perseverance

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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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Panic Attack :How to identify one and calm down during a panic attack

Posted in daily writings and musings of the psychologist, tagged , , , , , , , , , , , , , , , , , , on September 11, 2025| Leave a Comment »

When Rashi had her first panic attack she was appearing for school board exams .She didn’t know she was having one till her throat felt dry ,her hands started trembling and all of a sudden she felt she was going to faint .That made her cry out loud for help .She wanted to immediately get out of the examination hall.

However a timely intervention by the people around helped her recover faster as she was given the first aid support in time.

Panic attacks do not come with a warning and they become too scary to those who suffer one all of sudden and if a timely help is not available the same can turn a little damaging too .

Rashi did have some stress of her ensuing examination but she had also been suffering from fever for a few days and had not yet fully recovered . She had been feeling weak, a bit tired and sleepy . In this kind of stressful situation she had suddenly developed an anxiety   and lost control of mind .Her breathing seemed to have become very shallow,rapid and she had hyperventilated .

The feeling passed after little first aid support and within a few minutes she felt better although still dazed .No one knew that she had experienced her first panic attack that day, until it happened again when she was in a crowded shopping mall .

How to know if it is a panic attack

It can happen to anyone and can take place in any situation.We discuss hereunder the early signs and symptoms indicating about panic attack :

Usually it begins with a dizziness of the head and the person feels a little disoriented to the environment around .The other symptoms not necessary all of them together can be :

  • Mild pounding of heart in the middle of chest and feeling of fast heart beats
  • Shortness of breathing and feeling of suffocation
  • Breathless and major discomfort breathing even though the environment is not claustrophobic
  • Feeling a sense of numbness in the arms or legs or both
  • Chest pain
  • Hot flashes or cold sweat
  • Nausea
  • Trembling and shaking of body parts

Anxiety attack vs. panic attack

An anxiety doesn’t come all of a sudden but it builds up over time ruminating or apprehending some of the anticipated events and it remains there even when the event may not take place .Thus anxiety is triggering of the apprehension but it stays as a constant feeling disrupting the normal functioning .

A panic attack on the other hand has more debilitating effect , comes out all of a sudden and much more intense episode of fear ,anxiety and a feeling of oncoming loss of consciousness and breathing difficulty takes over .

Anxiety and panic attacks even though have similar symptoms, but panic can make one feel like one is losing control of one’s awareness,orientation .The person feels that brain and body are not coordinating . This can happen repeatedly leaving one helpless and worrying of being vulnerable all the time .Resultantly one may stop stepping out of home alone .

Some of the ways to calm down during a panic attack

Rashi was lucky when her first panic attack lasted only a few minutes and went away after help from the people around but the second time she wasn’t because it occurred in a shopping mall and help took a little longer .

Panic attacks tend to peak within a few minutes and go away also sooner but for some occasions these attacks can last longer and the person becomes restless with fear of something happening to him or her and gets panicky .

How do we control when a panic attack seems to be occurring or seems imminent:

Perceptive and Meditative Breathing;

Deep breathing has often been recommended as the compulsory activity to do when stressed .

In anxiety and panic perceptive breathing can really do magic on your mood.Lets understand how :

  1. Close your eyes softly
  2. Keep your body and spine supple and stress free
  3. Now focus on the lower end (tail end ) of your spine and breathe from the nose very slowly .The mind must be completely involved in the breathing .
  4. Inhale slowly from the nose feeling it’s impact on the lower end of the spine .
  5. Exhale slowly from the nose taking as much time as you took inhaling
  6. Continue for five to seven minutes
  7. Soon you would realise your mind and body relaxing and the anxiety level coming to almost nil .
  8. Repeat this exercise as often as you want to .

Relax your muscles and body by kayotsarga (progressive muscle relaxation exercise )

Anxiety and panic can cause your whole body to tense up making you feel uncomfortable. You can help reduce the stiffness of muscles of the body relaxing them one muscle at a time .Focus on each muscle beginning from the toes of the feet one by one and going upwards covering all parts of body one by one .An auto suggestion like ( my toes are relaxing ,my calf muscles are relaxing cover till the top of your forehead .

Move your body:yes that’s true:

Rather than sitting or lying down in panic going out for a walk or doing brisk walk in the room itself can help you bring your stress anxiety and the impending fear to a much reduced level .

Preferably you can, go for a walk outside or do some light stretching. Take yourself out of the environment that’s causing your anxiety .It will help ease your symptoms.

If you feel a panic attack coming on in a closed environment like bus ,train or an aircraft while travelling and you can’t get up and move , try these basic breathing exercises to help ground yourself and reduce the intensity of the attack.

  • Do some deep breathes and focus on the tip of your nostrils to feel the air getting in and exhaled air coming out . Soon you will feel better with diverted focus .
  • Breathe in deeply and exhale every breathe from the fingers of your feet one by one and later through each finger and toes of your hands .You will feel an ease coming to your mind and body soon.
  • Rub the palms of your hands slowly and putting the palms on your eyes later will help .

Doing this activity with your hands can help take your mind off anxiety a calmness sets in .

Repeat positive affirmations to yourself

A positive affirmation is a phrase or a sentence you repeat to yourself over and over but if you can write it and read it aloud ,the impact is many times more and empowering .

The statement can be

“ I am a calm person I am a powerful person “

or “I am a powerful person I can handle this situation “

Or “ I am a powerful person I have the power of mind “ .

Reading and saying these affirmations out loud can help, but if you’re in a public place and don’t feel comfortable with that, just say it silently to yourself. Make sure to read or speak the words slowly in your mind.

Get help of psychologist /Counselor

In order to prevent repeated occurrences ,you must seek the help of a psychologist .You can reach out to us at

Alka Mansik Pramarsh Foundation

http://www.mansikpramarsh.com

Family Therapy India

http://www.familytherapyindia.com

Or email

mansikpramarsh@gmail.com

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Embracing Self-Acceptance: A Path to Overcoming Depression and Inertia

Posted in daily writings and musings of the psychologist, tagged , , , , , on June 25, 2024| 2 Comments »

Have you of late been feeling deep in the woods? Do you feel the world is out to get you? Do you really feel the next Johnny is better than you? Do you want to just lie down and not look at the world in the daylight, with the curtains drawn and the lights off all the time? The day just seems to drag on, the night becomes all the more difficult, and sleep seems to have eluded you for many days. Do you look at the world as a real queer place with all the folks giving you advice to go and do something about it?

Do you:

  • Beat yourself up over silly mistakes,
  • Feel always sick and tired on account of not sleeping well,
  • Constantly grapple with unwanted thoughts running through your mind all the time,
  • Feel tormented with traumas and pains of life’s doings and undoings.
“Depressed man sketch clipart“/ CC0 1.0

The doctor might say you have depression and a mood disorder. Others would simply call it an inability to face the stresses of the world and may associate it with anxiety attacks. Some could have compassion for you, or some could just call you a lazy buff. But do you really feel all that advice is necessary when all you are doing is being comfortable in the discomfort of inertia and the negation of the self?

But is it not a fact that you do want to feel truly good, only if someone could help you overcome this inertia of depression? The visits to the psychiatrists do not seem to have helped much, as they do nothing but prescribe a different medicine every time you go to them.

Here is a simple remedy that can help you overcome the negativity that seems to have entered your mind and life.

Make an attempt to accept yourself and feel a profound sense of warmth and self-importance. No, I am not advising you to become a megalomaniac, but asking you to feel the powers that be within you to resurrect your life. You have some magnetic power that makes you unique, that makes you “ME.” Identify this “ME” and make all efforts to become “ME.”

We often look at others and not only compare ourselves with others but also be always busy in the process of becoming others. But would becoming others make us happy or satisfied? No, not at all. The more we look outward towards others, the more we get dissociated with the self, the real “ME,” that always wants to excel and be recognized. But the rat race of becoming others, the eagerness of doing like the others do, pushes this “ME” to the unknown depths of ignominy.

We regularly conduct Preksha Meditation classes at Alka Mansik Pramarsh Foundation, and our experiences reveal that the meditation of self-acceptance makes people gain positivity and a happy state of mind which cannot be compared to others because, in this, there is no “other.” The learning of the self can definitely be compared to the learning of new things and being part of something bigger, some sacred and celestial happiness and satisfaction.

If you want to feel this, self-acceptance is the habit you need to inculcate gradually in your mind.

Start by writing all the positive things about you on a paper, even if you feel there is nothing positive that you can write about yourself, just write the following statement:

“I am a powerful person. I have the power of mind.”

Continue writing a full page, then meditate on this, and you will gradually start feeling good.

You must accept yourself in a positive fashion, and that will help you overcome barriers to self-acceptance. Come and learn with us the daily self-acceptance practices that result in psychological and emotional healing.

Ramneek Kapoor, Clinical Psychologist and Family Therapist, Science of Living, Preksha Meditation Expert

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How Do I Know that my Child suffers from poor mental health or a mental disorders and how can I help ?

Posted in daily writings and musings of the psychologist, tagged , , , , , , on February 11, 2023| Leave a Comment »

A desperate father wanting the child compete for competitive exam ,a helpless mother not able to help her child understand anything being taught in the class room or at the tutorials ,a frustrated teacher regularly complaining to the parents to displine their child or take him /her away from the class are instances that we come across every day. Instances of tantrums throwing , of anger bursts ,laziness regular fights with siblings , not listening to parents ,indulging into internet browsing ,surfing of unwanted sites,staying away from home till late hours or not listening to parents are often seen as bad behaviour ,bad habits and bad attitude by many parents.It is rather sad that parents do not understand all such things mentioned above could be on account of child’s poor mental health or mental disorders. Resultantly youngsters are not understood correctly and they suffer frustration and uncalled for irritation.A good mental health free from any kind of disease or disorder is what a child must possess . But what if and for those who are not so blessed ,do parents really understand how can they know if there is anything lacking in their child’s mental health and if so how to help their child cope up.

Differentiating Mental health and mental illnesses is very important for any parent ,teacher and all those who are involved in mentoring youngsters. A healthy mental health would mean that we are of sound mind and are capable of deciding what is good or bad for us and behaving well socially economically and emotionally. A mental illness may not necessarily mean that you can not be any of the above .It could mean that in some areas of your life you may be finding it difficult to behave and decide appropriately psychologically . A mental disorder or a psychological distress are two different concepts and parents need to understand how it may apply to their child if he /she exhibits a behaviour inappropriate to the situation.

Thus, it is essential to understand that psychological distress in a given situation does not indicate absence of mental health .A psychological disorder or distress can be short term ,or of a long lasting nature depending on how the person has been affected and hence affecting the child’s overall state of well-being. Mental illnesses, on the other hand, are health conditions involving changes in thinking, emotion or behaviour (or a combination of these). Mental illnesses are associated with distress and/or problems functioning in social, professional or family activities.

Mental health is a subjective phenomenon and an individualized experience, different for every person. A state of mental well-being for one individual may not be the same for another individual.  Factors that may induce mental well-being for individuals will also differ. The state of being sound at a mental level can vary within a day and from day to day. There can be an incident that may boost or degrade a person’s mental health on a daily basis.

Thus, mental well-being is a daily affair.

Mental health is often seen to be on a continuum, where the scale starts from mental well-being on one end to emotional problems and concerns in the middle to mental illnesses at the other extreme.

It is often seen that mental health and mental illnesses are not understood correctly. There are a lot of myths that surround mental health and thus lead to the widely seen stigmatised approach. Let’s take a while to debunk the myths and understand the actual facts about mental health:

Myth #1: Mental illnesses are not real illnesses.

Fact: Mental illnesses are not the regular ups and downs of life. Mental illnesses create distress, don’t go away on their own and are real health problems. When someone is physically injured, they see a doctor. Similarly, mental health problems also require seeing a mental health professional- psychologist/counsellor/psychiatrist.

Myth #2: “Mental illnesses will never affect my child or me”

Fact: All of us can be affected by mental illnesses. Researchers estimate that as many as one in four Indians will experience a mental illness at some point in their life. You may not experience a mental illness yourself, but it’s very likely that a family member, friend or co-worker will experience challenges.

Myth #3: Mental illnesses are just an excuse for poor behaviour.

Fact: It’s true that some people who experience mental illnesses may act in ways that are unexpected or seem strange to others. We need to remember that the illness, not the person, is behind this behaviour. People who experience a change in their behaviour due to a mental illness may feel extremely embarrassed or ashamed around others. It is important to understand that people with a mental illness are one of us.

Myth #4: Stress causes mental illnesses.

Fact: No one factor can cause mental illnesses as these are complicated conditions that arise from a combination of genetics, biology, environment, and psycho-social factors. Stress may aggravate the mental or physical state of the problem for an individual but it is never the sole problem of an illness.

Myth #5: People with mental illnesses are violent and dangerous.

Fact: People who experience a mental illness are no more violent than people without a mental illness. It’s also important to note that people who experience mental illnesses are much more likely to be victims of violence than to be violent. Excluding them from society because they are violent is because of a misunderstanding and stigmatic approach to mental health.

Myth #6 : People who experience mental illnesses are weak and they have a character flaw.

Fact:  Stress impacts well-being, but this is true for everyone. Many people who experience mental illnesses learn skills like stress management and problem-solving so that they can remain optimally functional. Taking care of yourself and asking for help when you need it are signs of strength, not weakness. Mental illnesses don’t determine the character of a person. Mental illnesses are like other ailments and can be managed.

Myth #8: People who experience mental illnesses cannot go to work or follow a regular lifestyle.

Fact: Mental illnesses do not certify that someone is no longer capable of working. Most people who experience serious mental illnesses want to work but face systemic barriers to finding and keeping meaningful employment. Medical or therapeutic help can allow them to resume work and a manageable lifestyle.

Myth #9: Children cannot have mental illnesses. Those are adult problems.

Fact: Even children can experience mental illnesses. In fact, many mental illnesses first appear when a person is young. Mental illnesses may look different in children than in adults, but they are a real concern at a younger age as well. Unfortunately, many children don’t receive the help they need. It is important to remember that illnesses can occur and be diagnosed as early as 6-8 months of age.

Being mentally healthy is not about being perfect. Nor is it about being extraordinarily intelligent or successful or rich. Mental health is irrespective of these factors. These factors may influence the mental health of an individual but they are not a cause nor do they determine the state of an individual’s mental health. We all can suffer from mental health problems and we all can attain better mental s health and healthy state of mind if we recognise the deviation in time

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Mindful Perceptive Meditation and Talk Therapy can help Schizophrenia

Posted in daily writings and musings of the psychologist, tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on February 3, 2019| Leave a Comment »

pm2Ashu (name changed) could not do anything in life ever since he had been diagnosed of schizophrenia by the psychiatrist. He had been prescribed psychotic medicines by different psychiatrist doctors wherever his family had taken him to them .Yet nothing helped. His fears and phobias had worsened with time. The voices in his head continued disturbing him. His logical cognitive ability had been completely distorted and for him all the delusions had become the real images and characters.

meditation singleSimilarly Sheena (name changed) continued with the fear and phobia of persecution at the hands of a person who had long moved out of her life five years ago. Sheena had been diagnosed of delusional disorder (a psychotic disorder).Her life had become completely miserable as she would often get lost into her phobia and would not be able to conduct her normal day to day routine life.

Schizophrenia is a psychiatric disorder that disables and distorts the logical thinking and cognition of the individual affected by this chronic brain disorder involving “positive” and “negative” symptoms.

Positive symptoms relate to hallucinations (hearing voices or seeing visions that aren’t real), delusions (fixed false beliefs), and disorganized thinking or speech. People suffering from active positive symptoms often respond to those symptoms in ways that are obvious to others around them (e.g., agitation, disorganization).Ashu, mentioned above had suffered from imaginative voices in his head hearing that someone is out to prosecute him and that he would be sent to prison. While these thoughts were not visible to others but he often complained of hearing voices and attributed the voices to one of the persons he had been dealing with in his family business.

Negative symptoms relate to substantial decline in the affected person’s social interactions, communication, and motivation to conduct day to day affairs. Sheena had displayed negative systems when she had been referred to us for, a “split personality.” behavior, but Schizophrenia has nothing to do with split personality. She had been suffering from delusional disorder, a kind of schizophrenic psychotic disorder.

Ashu and Sheena both exhibited resistance to antipsychotic medications and their family members were definitely at a stage when nothing could help them. Ashu did sometimes show partial improvements only to go back to from where it had all started. We noticed that Sheena’s problem continued to be more chronic and affected all aspects of her life. She did not respond to any psychotic medications being administered by the psychiatrist.

But both Sheena and Ashu found it difficult to establish and maintain relationships within the family and externally. They were unable to carry on their day to day work on account of mood swings and delusions that would take a toll of their logical thinking. Both had virtually cut themselves off socially. Their disordered thought process prevented them to understand that they were not normal in their thinking faculty like other people in their lives. Their family too found it quite an uphill and expensive task   to follow the treatment handed out to them by the doctor every fortnight on account of heavy cost and also due to the patient’s refusal to take the medication.

We decided to make good use of Mindful Perceptive Meditation Therapy and Cognitive Behavior Therapy together to treat both Ashu and Sheena regularly on every alternate day basis in order to maintain regularity and without giving them a chance to revert to their pre conditioned schizophrenic way of thinking and cognition. Initially we found it difficult to communicate with the subjects as they would either not come for counseling or if they had come, they would not pay attention to what was being discussed. Gradually they started to respond to our instructions. We had begun the treatment with “Shwas Preksha ‘(Mindful Perceptive breathing exercise on the psychic centers) conducted under the watchful eye of the expert instructor. Soon we started noticing a significant improvement in both of our clients.

Thereafter we had begun with them the activities of “Mindful Perceptive Meditation” which involves both body and mind into deep meditation on the psychic centers, being fully aware of the moment and the breathe present in every living moment in its total intensity”. This continued along with the regular exercises of Kayotsarga to provide the much needed peaceful perception of the body through mind. Kayotsarga is a process of meditation that dissociates the physical body from the mind and it puts the muscles of the body to   complete rest progressively, somewhat similar to progressive muscle relaxation technique.

Peaceful-Mind-Remedies-South-Croydon-426x426Soon a very significant improvement could be noticed in certain negative symptoms, (e.g., negativity about self and family, sense of doom, lack of interest in surroundings and /lack of drive) started yielding to positive thoughts on all these issues .The clients did respond well as we noticed Ashu and Sheena both had begun looking at the positive aspects of their life. Their sense of appreciation for some aspects of their lives could be felt in their daily interaction with us. We could see their interest reviving in their day to day life too exhibiting positive symptoms.

These results had further been strengthened by the process of Mahaprana  Dhwani {greater inner sound effects  produced by the help of mouth and nose while exhaling  the breath by the patients }reformed  on all psychic centers during the process of deep perceptive breathing exercises and exhalation  undertaken by the patients.

Mindful Perceptive Meditation and CBT has been very effectively used by us in a variety of psychiatric/psychological disorders .We had used Mindful Perceptive Meditation and positive affirmative techniques to enable the affected person correct the functioning of endocrine glands producing negative steroids and emotions and subsequent faulty thought process .The practice of CBT generates critical cognition of actual position of the situation and helps analyze all kinds of thoughts with objectivity and factual back up. The Mindful Perceptive Meditation therapy supports written affirmative statements about the self and situations which would be given as homework exercises and are reviewed later with the clients. The whole process was focused on changing the negative perceptions about self and situations to positive emotions and thoughts.

Generally a patient requires 50 to 60 sessions over a period of three to four months. But in severe cases the sessions (each running for 45 minutes to one hour) can go up to 90 to 120 sessions over a period of 6 to 9 months’ time like it had been extended in these two cases for up to 6 months.

It gives us greater satisfaction and happiness that eventually after a hard work of six months , the patients had been cured of their problems to a large extent and with the help of their family and friends,  the process of rehabilitation  of both of  them into the family and society had been achieved.

We have   been making use of Mindful Perceptive Meditation and Cognitive Behavior Therapy successfully in many other cases of depression, anxiety, stress and many other psychotic disorders and many have been restored to their normal life.

Perceptive Meditation enables you live in and with your breath taking your mind away from your anxiety stress and worries of life .It empowers you to live in the moment with complete mindfulness of your soul ,body and mind “. Ramneek Kapoor.

If you have someone in the family suffering from any such disorder,Come and discuss with us how to proceed.

You take the first step today and  we help you  find the much needed happiness.

Call  on us @9179383554 or write to us @ mansikpramarsh@gmail.com

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

 

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Perceptive Meditation and Mindfulness

Posted in daily writings and musings of the psychologist, tagged , , , , , , , , , , , , , , , , , , , , , , , on December 29, 2018| Leave a Comment »

download“Perceptive Meditation enables you live in and with your breath taking your mind away from your anxiety stress and worries of life .It empowers you to live in the moment with complete mindfulness of your soul ,body and mind “. Ramneek Kapoor.

What is Perceptive Meditation and What is Mindfulness ?

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“Perceptive Meditation is the intense involvement of body and mind into deep meditation on the psychic centres being fully aware of the moment and the breathe present in every living moment in its total intensity”

Mindfulness refers to the process of focussing complete attention to the present moment of life and living life in its every moment with complete awareness .This enables acceptance of life’s every moment in its totality and being aware of life in a non judgemental manner .In a way Perceptive Meditation and Mindfulness both work in the same direction for the same purpose.

How do Perceptive Meditation and Mindfulness help when Practiced together
  • Both are practiced with the mind fully present in the here and now
  • Perceptive meditation through the process of Srir Preksha {Perceptive Meditation on various parts of human body each focussed separately } helps the protagonist meditate on the various parts of the body to experience both the negative and the positive without reacting or expressing any likes or the dislikes, love or hatred for any part , making the journey of the mind through the pleasant or the unpleasant thoughts sans reactions and thus developing a feeling of equanimity in all kinds of circumstances. Mindfulness is similar way of experiences of the pleasant and unpleasant being fully aware and feeling unthreatened .
  • Perceptive meditation develops better connect to the self and in the process bringing better acceptance of the internals with the externals, and of the other humans in the world around with complete mindfulness
  • The process of practising deep meditation in total mindfulness of the psychic centres brings about a complete peace of mind, a better physical , mental and emotional health in the individual and empowers with the cosmic energy.
  • The process of kayotsarga ie, the progressive mindful journey on all the body parts and psychic centres to dissociate the psychic centres and body parts consciously from the mind brings about a total; celestial self-awareness
  • The process of Lesya Preksha (mindful perception of the celestial colourful lights )on the psychic centers brings about a total peace of mind, better mental and emotional health and develops acceptance of all kinds of ups and downs in life without extreme reactions , thus empowering the mind for better tolerance and understanding .
  • Mindful perceptive meditation of the psychic centres helps separate the thoughts from the emotions distinguishing imagined from the reality.
  • Mindful perceptions of the psychic centres teaches to the practitioner that everything is temporal and that everything changes; that same way emotions, thoughts and feelings are also short-lived and temporary like the weather.Nothing remains permanent .
  • Perceptive meditation with total mindfulness brings about better balance of mind and emotional stability.
  • Mindful Perceptive Meditation brings about serenity ,calmness and peacefulness.
  • The mindful perceptive meditation makes the practitioner aware of the negative and the positive both and trains to focus the mind on positives .

Perceptive Meditation, Mindfulness and Psychotherapy

preksha dhyanMindful Perceptive Meditation on Psychic Centres is a very powerful, evidence-based meditation tool for enhancing emotional ,psychological and mental health.

It has very successfully been used as an effective intervention in a wide range of clinical disorders, including bodily distress disorder,psychosomatic pains, chronic stress disorder, anxiety disorders, depression, PTSD, OCD, substance abuse, and other neurotic and psychotic disorders bringing relief to the affected .

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