How to stop negative thoughts from your mind and life?

We all have thoughts that screw our brains from time to time and mess with our minds.

Negative thoughts can lead to hurting yourself however,it is possible to stay positive in the negative situations and critical conditions.

Research shows that having negative thoughts over and over,can lead to serious emotional and physical problems.

Negative energy affects all of us and more often than we realise that negative thoughts ruins our life.Because for many of us, negative thinking comes easier than positive thoughts.

Remember,life is not simple all the time that something is supposed to go wrong anytime.

Life comes with ups and downs.But when everything is going right in life, sudden unnecessary obstacles come and can create life miserable.

Now, the main question is that how do we get rid of this negative energy from our life and mind?

There are some tips we have to follow for removing this negative thoughts from our minds and life.

1) watch your feelings – your feelings can tell you if you are ready for emanating positive or negative energy right now . If you feel good, happy, excited then you are ready for emanating negative thoughts from your mind.If you feel sad, jealous or angry, you are emanating negative energy. But feeling these negative thoughts don’t make you strong. So, you have to come over thes emotions and it is important to win over this negative thoughts.

2) Replace negative thoughts from mind with positive ones- You experience negative feelings due to internal or external circumstances.You feel energy because someone did wrong with you or you had negative thoughts in your mind.

But whatever the circumstances, you have to control the reaction.

When you let anger or grief to live inside you for prolonged periods,you become a hopeless person.

No one wants to live as a negative feel through your negative emotions when it comes and release it as soon as possible and smile.

3) Avoid gossiping – you should avoid people who spred negative energy and always think about the negative thoughts. Gossiping with negative thoughts is a big stealer of positive thoughts and energy. When you gossip, you focus on the negative of others.You focus on lack and you judge others when you are not perfect yourself.

When you constantly think about the faults of others,you are filling your mind with negative energy.

Gossip spreads like wildfire and it gets passed through the people. You try to bring the frustration out by blaming others. But , the truth is,it only brings more negativity to your mind.

Becoming a happier person requires you to look on the brighter side that helps to look at the positive of other people too.

So,it is important to avoid such type of people who spread negativity and more important is to not become one.

So, avoid such type of people and think positive.

4) Do spiritual work and meditation – If you do spiritual work daily as part of morning time, you feel more energy inside and it becomes a habit, the outer circumstances don’t bother you much.

Meditation is a powerful practice.when you meditate, you learn to acknowledge your feelings and let them go without letting it affect you.

Negative thoughts will destroy you.Always do your best to keep a positive attitude.

5) Do something you enjoy – if you feel overwhelmed with negative thoughts,do something you love can help you think positively, improve your mood and make you happier. For example,you could engage in your hobbies, explore your creative Side,watch cartoon movies, listen to music and play indoor- outdoor games ,read or do anything else that brings you joy.

As you become distracted and immersed in the activity of your choice, negative thoughts might no longer overwhelm you and instead could be replaced by positive thoughts because you enjoy what you are doing.

6) Look for solutions rather than complain – complaining leads to more complaining and stress.when you are complain,you are acting from a place of ingratitude.It feeds the negativity inside you. Complaining also produces stress hormones in your body resulting in ailments like heart disease,high blood pressure, diabetes etc.

No matter how many issues you have in life to complain abouts, there are so many other things that you can be grateful about.

It immediately shifts your attention from negativity to positivity and you feel an immediate release of negative energy.

7) Walk in a nature – studies show that walking in a nature can reduce the negative thoughts and it also helps to improve immunity to lower blood pressure and to boost mood, to enhance creativity etc. It is also the reason that many people walk in the garden,park .They make sure that there is a better flow of positive energy into space.

If you stay positive in negative situations — you win.

8) Surround with yourself with positive people –Spending time with people that have an optimistic attitude can remove the negativity and you will find yourself thinking positive thoughts more often.Your attitude will change and you will start thinking positively about yourself and life will become happy and easier.

9) Laugh more –The old saying that Laughter is the best medicine. Having a good laugh can reduce stress,elevate mood and help in think positive thoughts when everything feels negative. So laugh at simply things,watch comedies,share humour, stories with family and friends,crake jokes and do anything else that brings out positive emotions and eliminate negative thoughts from your mind.

No one wants to live as a negative person. So,be positive in life and once you release the negative thoughts from your mind, you get better clarity and feel good to move forward as you are no more stuck with the negative energy.

10 ) Declutter to remove negativity – To get rid of negative energy,start decluttering your thoughts and think about positive thoughts.

Study shows that it is difficult for our brains to stay focused in a cluttered environment.

Remember, awareness is the first step to solving a problem.When you put these tips into action,you will be slowly able to become a more positive person and protect yourself from negativity easily.

Life becomes easier when you delete the negative thoughts from your mind.

Dr S.k.jha


Arm exercise: no need of Gym and any equipments

Gym and other equipments seem to be very necessary for arm exercise and built muscles.But remember, when you do not have weights , you will be using mostly your body weight to lift and work for arm muscles.This is really a good workout for strength the muscles. If you just want to do some simple arm exercise to stay in shape than look no further.

There are some arm exercises, which can anybody can do anywhere –

1) Arm plank with arm raises – Let’s start with a simple one,For this exercise, the person will begin in a regular plank.Then, while they hold this position,they will raise one arm up in front of them and set it back down.

They can also raise it to the side if this feels more comfortable.

Alternate raising each arm about 20-25 times, this will not only feel more strength but also will be giving the abs a workout which they are holding the plank position.

2) Tricep dips- start in a reverse tabletop position.This is when you are on all focus, facing upward like you are about to do a crab walk.

Then, bend at elbows and lower yourself,so your body is about to touch the ground. Do this tricep dips about 30 – 35 times.

3) Push up to bear squat – Regular push ups are classic arm exercise that anyone can add to any workout.For this exercise,you can take the push ups to another level you add the bear squat.

For this, begin in a plank position and do a Push up. When the person who do this,come back up,bend at the knees and bring the hips back towards the feet for the bear squat.

Strengthens the legs and come back to the plank position. Do this about 20-25 times.This will help work your abs,arms and glutes. Really,it is a great workout to strengthen the multiple areas

4) Spider crawl to push ups – This is another exercise for strengthens the muscles by having a spider crawl added in exercise. Start by standing up straight with your arms overhead. Bring the arms down like going to touch the toes and begin crawling with hands on the ground forward. When you finally crawl in a plank position, finish with a push ups. When come back from the Push up,start to crawl back towards the feet. Stand up and reach the hands back overhead and repeat.

Do this about 20-25 times.

5) Shoulder push ups – Normally, the push ups work the bicep and tricep muscles. This exercise can help work the shoulder muscles that normally would need weights for but with a push ups.simply start in a plank position and instead of bending at the elbows,focus on shoulders and begin to raise and lower them

This is a slight motion that does not make a big dip like a push ups. Do this and 2030 minutes.

6) Side plank- start with propping yourself up one arm and stacking your legs to keep the balance in the side plank position.while hold this position,raise the other arm upto the sky and then bring back down.

Repeat this exercise about 30 times each side. Filling this in arms, shoulder muscles and core.

7) Shoulder touches – This is a simple exercise.It starts in a plane position while holding this, the person will alternate raising his hands to touch the opposite shoulder.

Do this for about 35 Seconds.

8) Wide- Lung to twist- it should be start in a runners or Wide- Lung. To get in this position,come to a plank and then bring one leg up next to the arm. Next, take the arm that is on the same side as the leg that is forward and stretch it up to the sky. When the person bring the arm back down,place the leg back next to the other so the person will be back in a plank position.Repeat the same steps to the other side.

Do this about 20-30 times total. Then,you will get this in your shoulders,abs and thighs.

9) Circle Push up – This is also a good exercise.Begin in a plank position,then instead of going straight down for a push up,lower to one side beginning in a clock wise motion and come all the way down in a slow circle.when the person complete the circle,he should be back up in a plank position and then he can alternate to another side in a counter clock – wise motion.

Circle exercise

Do this about 20-25 times.This really work the bicep, shoulder, muscles and abs

10) Superman arm pulses- Any exercise the person can do while laying down is a good one. This exercise starts off with laying on the stomach with the arms and legs extended. Lift both the arms and legs so they are hovering over the ground. This requires to engage the core and hold this position throughout the exercise.While holding this, Start to pulse the legs up and down at a fast pace for about 30 second.

This is a great workout to finish with because the person will feel it in multiple areas like the shoulder,glutes and abs.

So, this exercises gives the strengthens the arms muscles and feel good.

Arm exercise

Dr. S.K.jha

Depression in teenage

The mental and emotional disorder in teenagers is known as teen depression.It is medically not different from adult depression.

The teen depression can be tough anyway and depression affects teenagers far more often than many of us realise.

Teen depression is a severe condition that is more than just sadness, moodiness. It can affect a teen’s physical health, relationship, ability to succeed and even their desire to live.

Depression in teen is a condition with many causes. It is a disorder of teen’s mood or emotions.

Teenage years can be a very unsettling time for his/her life which may be mixed with emotions and thoughts. It can be a difficult to make friends,get through school,do well at studies.

According to survey, around 9% of teens experience depression every year. Teen depression can cause difficulty in studies, difficulty in relationship and decreased enjoyment in life.

Teen depression goes beyond moodiness.It is a severe health problems that impact every aspect of a teen’s life.

Depression can damage the potential of teen’s personality and causing an overwhelming sense of sadness and anger.

According to survey,teen depression suicide is the third leading cause of death among people ages 15-24 old. In fact, more teens die from suicide than from hear disease, birth defects,cancer, pneumonia and more– combined.



There are certain symptoms that are associated with depression which occurs simultaneously.

These symptoms may include low appetite, trouble sleeping, exhaustion, stomach or digestive problems, anxiety or irritability and weak immune system.



1) irritability

2) aggressive behaviour

3) sadness

4) feeling hopelessness

5) decreased interest in hygiene or appearance

6) feeling of worthlessness or low self-esteem

7) memory loss , lack of interest

8) inability to take decision

9) withdrawal from friends and family

10) restlessness and agitation

11) loss of interest in any activities

12) self harm

13) poor school performance

14) running away from responsibility


Parents can help them by their love, affection, guidance and support can go a long way towards helping their teen overcome depression and get back to normal in life.

In some cases, the situation is treatable with specific medication and psychotherapy provided in teen treatment.

There are some options also –

1) regular exercise

2) getting enough sleep

3) balanced diet and healthier meal

4) teach the importance of self care

5) avoiding the consumption of alcohol

So, these are some ways to help the teen from depression.

Dr S.k.jha

Panic attack: How to stop it

A panic attack is a sudden episode of intense fear that triggers severe physical reactions.when panic attacks,the person might think,they are losing control, having a heart attack or even dying.

Most of people have just one or two panic attacks in their lifetime and the problem goes away perhaps when a stressful situations ends

Panic attacks typically begin suddenly without warning.They can strike anytime – ether driving a car or in the middle of working time.

Before getting panic attack,we have to know something as

1) know the signs- the people don’t have to be in a scary situation to have a panic attack.They could be on a hike,at a restaurant or asleep in bed. All of a sudden the person gets a strong surge of fear.This triggers physical symptoms like a increased heart rate , sweating,shortness of breath,nausea ,chest pain or trembling. It can be last 5to 25 minutes.

2) Live life fully – it is understandable that the person has want to avoid a panic attack at all costs. But it is important not to let fear control the life . For example, don’t avoid places where the people have had panic attacks in the past. If they have one,stay there for a few minutes.,if it is safe.when the attack is over, the people will realise that nothing terrible happened


3) talk and busy in work –when the people feel a panic attack coming on, remind that they are feeling anxiety and not getting real danger. People can even directly addressing the fear

4) don’t distract yourself – as it was tempting as it may be try to focus the mind elsewhere the healthiest way to deal with a panic attack is to acknowledge it .

5) Breath through it- An attack may make take quick, shallow breath and feeling of breathlessness,so get the breathing under control.Close the eyes,put the hand on the bottom of ribs and try to inhale through nose and slowly.if it helps then do it 5 to 8 times on each inhale and exhale. I hope, after a few minutes,you will feel better.

6) keep the mind calmness – Notice that five things the person can see around him.Then,four things he can touch.Three things he can hear.Two things he can things he tastes. So , Focus the mind something better to do and then feels better and fear or anxiety will goes away.

7) H.A.L.T. attack- H.A.L.T stands for hungry, anxiety, lonely and tired – four feelings that bring out the burst in everyone.if any one prone to panic attacks ,they can turn into triggers.when symptoms develop,check it and can essential steps to fix it.

8) progressive relaxation – when the person feeling a panic attack coming on- tense muscles at a time and then relax it. Repeat this until the whole body is relaxed.

9) Rate the fear – when the fear scrambles the mind,rate it on a scale of one to ten every few minutes. It is also a good reminder that the person not on a ten the whole time.

10) careful with coffee, alcohol and smoking – caffeine make the person feel nervous and shaking,it can also help in awake, which can trigger tiredness later. Nicotine and alcohol can make the feel calm at first, then make jittery as the body processes it.These all three can trigger panic attacks or make them worse. So,it is best to avoid these things.

11) Get time to exercise daily – physical fitness lowers stress , which is one of the best remedy for prevention of panic the exercises daily,so heart rate , blood pressure and fitness will work for reducing the panic attacks.

12) Slow down – slow the body down and mind will follow.practice like yoga use slow body movements and train the mind to be calm and aware.

So ,this are the technique to control the panic attack.

Dr S.k.jha

How stress screws with your body?

Stress is a normal that happens to everyone in his life. Long term stress causes wear and tear on the body.Physical , emotional and behavioral symptoms develop.

Stress can lead to emotional and mental symptoms like:

1) anxiety or irritability

2) depression

3) panic attack

4) sadness

Stress really sucks.It sucks up the energy, while a little bit of stress can help you, when your body goes into fight mode. But, daily stress or anxiety can the mind and body in serious ways.

1) it makes exhausted – stress or anxiety might be keeping up at night , freaking out trigger the brain to release the hormone cortisol in the blood stream, which gives the brain more oxygen and release extra energy to help the body deal with that stress .

But,frequent stress can cause exhausted and feel like the person is dragging all day,everyday.

2) It messes with libido – chronic stress can impact the body ‘s production of estrogen, which keeps reproduction system in working order.when that happens, the person could feel a dip in the sex drive.

In times of stress,concentrate on eating a healthy diet and avoiding junk foods, alcohol and smoking to help ease this symptoms.

3) It makes it hard to poop- chronic stress can impact the hormone released by thyroid gland, which regulate the metabolism among other things.lf these hormones get off track,it can lead to constipation.When the person feeling this symptoms,go to gym, drink lots of water, increase the fibre in diet or take a laxative if needed to.

4) Getting pimples on face and other bodies – when the person is in chronic stress,then the body spike, causing acne to flare up. Stress can also show up on other parts of the skin in the form of rashes.

5) the person cannot remember anything – chronic stress seriously impact the hippocampus, the area of brain where the memories are stored. This kind of stress causes the hippocampus to actually shrink , making it tough to remember facts ,lists, event or long gap of, damage from stress can make it hard to create new memories.

6) screws with manicure – if a person has a nasty habit of biting nails,it might be show how the anxiety is in ugly mood .

7) it makes the weight gain- Researchers say that dieters who learn stress management tactics are more successful at losing weight than dieters who didn’t.

8) Lose some hair – chronic stress can cause the skin to breakout,it can also cause the hair to shed more than usual, usually three to six months after a stressful situations.

9) it makes back pain- when the person are stressed,then heart rate and blood pressure rise and body pumps out hormones to help with body fight. This makes the muscles to tighten up and amplify the aches to get from sitting at a desk all day.

So no one can avoid stress in life,but can stop it from becoming worse in life.

Dr S.k.jha

Seasonal affecting disorder : A mental health problem

By Dr S. K. jha

Seasonal affecting disorder is a psychological disorder in which depression occurs during the same time every year.

Many people enjoy the winter season.They travel to hill station for watching snowfall and enjoy with family and friends.

But do you know that some people feeling sadness or depression in cold , which is also known as “winter Blue”.

Actually,’winter Blue ‘ only comes during October month to April month.The shorter days of winter and the lack of sunlight can cause the body to produce too much melatonin anot enough serotonin,a neurotransmitter that helps in regulating the mood.

Researchers say that seasonal affecting disorder is a type of mood disorder that coincides with the changes in season.The most common form of SAD is depression starting when the season changes from fall to winter, often called Winter Depression.

People affected by this disorder will experience some or all other classic symptoms of depression which can be debilitating.


It is very very unclear what causes affects the SAD, though some researchers suggest people who experience seasonal depression may have trouble regulating serotonin,a neurotransmitter that helps regulate mood and is affected by exposure to sunlight.

When melatonin and serotonin levels are out of balance,it can be harder for people to adjust to seasonal changes in day length.Vitamin D , which promotes serotonin activity and is produced when skin is exposed to sunlight, also may play a vital role.

It is psychological mood disorder that is characterized by lethargy and depression dependent upon the season.The disorder is more common among people who experience a longer winter and less hours of sunlight than people closure to the equator.

This disorder is four times more common among females than males. It is usually develops around the age of 20 to 30 years old and also shows evidence of significant familial predisposition to developing the disorder.

Brain activity of SAD patients vary from healthy individuals.


1) felling of sadness

2) hopelessness, anxiety or irritability

3) loss of interest

4) social withdrawal

5) fatigue

6) food cravings and weight gain

7) trouble thinking

8) extreme difficulty in waking up in the morning

9) Depressed mood

10) Change in appetite

11) feeling of suicidal thoughts

Unlike other types of depression,if left untreated of SAD ,then seasonal affecting disorder usually improves when spring arrives.

Symptoms tend to come back and then improve at the same things every year.


The most common treatment for SAD is phototherapy.

Medications are also used as treatment for seasonal affecting disorder. This treatment are usually used if light therapy does not work.Antidepreesants are effective at treating SAD. Selective serotonin inhibitors are also effective.

Simple lifestyle changes may be an easy way to mitigate the depressive symptoms associate with seasonal affecting disorder.

a) the walk outside around the ground for one hour a day.

b) add more lamps and brighten lightly at home and work.

c) avoid using sunglasses or contact lenses that are coated to shield UV light radiation because the interferes with light transmission to the pineal gland.

These simple lifestyle changes could be an effective treatment for those experiencing milder symptoms and may reduce symptoms of Seasonal affecting disorder.

So,be careful and always take the task easily,not in anxiety.

Kidney stones: is it health problems?

Kidney stones have been causing problems for thousands of years.Men are more likely to develop renal stones( 80% of patients with renal stones are male) and the most common age of occurrence is between 20-30 years old. People who develop renal calculi have about a 50 to 80% chances of having them recur.

It is estimated that one in ten people will have a kidney stone at some time in their lives. The risk of kidney stones is about 11%in men and 9%in women.other diseases such as high blood pressure, diabetes and obesity may increase the risk of kidney stones.

Kidney stones are also called renal calculi,which are hard,rock like deposits formed in the urinary tract. It is common (1% of population) and recurrent (50-80%) disorders that are usually preventable. Stones formation begins when urine becomes supersaturated with insoluble components due to excessive excretion or factors that diminish solubility.About 20%of kidney stones either from a general metabolism affecting the entire body or from a structural or metabolic problem of the kidney itself.

Metabolic problems include cystinuria and renal tubular acidosis.

Diseases of general metabolism that cause kidney stones are gout,hyperparathyroidism and abnormal intestinal absorption.

The remaining 80-90% of stone disease is idiopathic ( of unknown origin) . Idiopathic stone disease affects all ages. These stones are vary in size and there may be one or more.

Usually, these types of stones are :

1) calcium oxalate

2) calcium phosphate

3) struvita stone

4) uric acid stone – it occurs when urine is saturated with uric acid in the presence of an acid urine PH and dehydration.

Kidney stone is called colic because it often flares intermittently brought on by stretching of the ureters and kidney pelvis as the stone blocks the normal flow of urine.


Possible causes include drinking a little water, exercise ( too much or too little) , obesity, weight loss surgery or eating food with too much salt or sugar. Eating too much fructose correlates with increasing risk of developing a kidney stone.

Kidney stones increase the risk of developing chronic kidney disease.

Signs and symptoms

1) kidney stone pain which feels like throbbing or tenderness below the rib cage or in the back/ abdomen.

2) producing less urine than usual

3) fluid retention and swelling due to imbalance of electrolytes.

4) indigestion,nausea and loss of appetite

5) cognitive and mood changes due to hydration and shifting electrolytes levels such as confusion, trouble sleeping, fatigue and weakness.


1) x- ray

2) sonogram of the abdomen

3) analysis of urine help to determine the diagnosis of kidney stones

4) blood examination

5) kidney function tests


1) balanced diet

2) plenty of water drinking – drinking plenty of water helps in diluting the substances in the urine that cause stones.

3) getting very little calcium in diet can increase the level of oxalate and cause kidney stones,get only calcium if needed

4) cut down sodium – a low sodium diet is recommended for those who are stone prone

5) restricted animal protein – eating an excessive amount of animal proteins such as poultry,eggs, seafood and red meat increases the level of uric acid and could cause kidney stones.

6) a diet with high protein reduces the level of citrate,the chemical found in the urine which helps in the prevention of stone formation.

So, eat foods that are rich in magnesium, vitamin supplements as vitamin B6, vitamin C .

Appropriate medicine as advised by doctor

Last surgery or treated with ultrasonic shock therapy

These are the management and treatment for kidney stone diseases.


Prevention of recurrence includes strategies such as drinking plenty of water, decreasing sodium intake, avoiding junk foods following medical advice regarding prescribed medications to reduce stone formation,so, kidney stones can cause serious kidney damage and should be properly treated to prevent long – term complications.

Dr S.K.jha

Mussoorie: A beautiful place for tourists and travelers

Mussoorie is known as ‘Queen of hills ‘,in the Himalayan Range of Garwhali hills.

Mussoorie has always been a favourite spot for tourists with its pleasant,cold weather throughout the year . Mussoorie was once the British summer capital. This town makes a perfect place especially in the summer months.

There is so much to do in this beautiful town that one trip would never be sufficient for anyone.It is a hotspot for various treks nearby Uttrakhand region.

During the monsoon time, the town is in lush green color. This popular hill station Mussoorie is located at an altitude of 7560 ft.and resides in the Dehradun district.

In winter season,nearby Mussoorie,we can experience the snowfall around Sarkanda Devi or Dhanolti.

Mussoorie is often flanked as a honeymooner’s paradise because of the beautiful scenery and romantic vibes around the region.

The most pleasant weather is from April to June. But, if travelers want to enjoy the extreme cold or want to enjoy the snowfall,then December month to February month is the best time .

There are so many attractive and beautiful places in Mussoorie that tourists can enjoy there.

1) Mall road – Mall road is the centre of all attractions. There are a lot of shops, resturants and street – foods as omlet ,snacks etc. Camel’s back road nature walk is also a must to enjoy there and old churches, Tibetan influence with lots of little cafes and temples,all add up to provide for the perfect Mussoorie experience.

2) Kempty falls- it is an amazing beautiful waterfall.It is situated around 15 km from the main town of Mussoorie.

3) Camel’s Back road- it is located in the heart of Mussoorie.It is one of the most attractions of this hill station. Tourists flock here to get a panoramic and beautiful view of sunrise and sunset.

4) Lal Tibba- it is one of the highest points of the town.The panoramic sight of brath taking skies and views around will make the tourists to stay here.

5) Gun hills – it is the second highest peak in Mussoorie and tourists can enjoy roadway ride to Gun hills,which offers an enchanting view of entire city.

6) Dalai Hills – it is one of the most beautiful location in Mussoorie.It is situated above the Lal Bahadur academy and is very close to Happy valley.It is known for its statue of Loar Buddha ,a Buddhist temple, hiking and stunning sunset view.

7) Benog hill trekking -It is a beautiful close to nature trek .It is around 8 km long .

8) George’sEverest house – the house is located in Park estate,6 km west of Gandhi chowk in Mussoorie and is also popularly known as Park anyone can try Zip lining at George Everest.

9) Dhanaulti and Surkanda Devi temple – it is a small hill station at a distance of around 24 km from Mussoorie.There is an eco- park in Dhanaulti which is a delight to visit as it is surrounded by nature.

Surkanda Devi temple is in Dhanaulti which is devoted to the Goddess Parvati.

10) Benog wild life sanctuary – it is famous for animals like deer, leopards, and red- billed blue magpie.It is well known to house of rare species of birds and surrounded by Himalayan peaks for a refreshing walk.

11) Lake Mist- it is amongst the most beautiful destinations in Mussoorie. The place is covered by green forest terrains and giving the whole scenario a magnificent image making it an ideal for spending the moments of repose with family and friends.

12) Char Dukan

13)Library Bazar

14) Nag Tibba trek

So, there are many beautiful places to visit in Mussoorie.

Mussoorie is well connected by road. The most nearest airport is Jolly Grant Airport, Dehradun, which is 60 km from Mussoorie. A bus service is also available. There are multiple trains running between Delhi and Dehradun.

It is a great place to visit there.

I think,now all of you will like to travel Mussoorie and make a plan for there

Dr S.k.jha

The concept of five minutes exercise for fitness

Total physical fitness can also be achieved by doing five minutes exercise either at home or in the office.In our day to day life,it may not be always possible to cover all the components of fitness every day i.e. suppleness, strength,stamina and speed.

At home, the five minutes exercises can be done in the morning before leaving for office or starting housework.

In the office, these exercises could be done before starting the work, during the lunch break or in the evening before leaving the office.

Five minutes exercises program at home

1) neck rotation- ten times each side –

Effect – relieves tension,relaxes and strengthens the muscles of neck and vertebrae and reduces fatty deposits under the chin.

2) Arms rotation..Ten times each way

Effects – brings about mobilty of the shoulder joints, relaxing the muscles of the shoulders ,arms ,chest and back.

3) Waist – four types of exercises are affected.

a) waist rotation- ten times each side

b) alternate toe- touching ten times each side

c) side swing- ten times each side

d) side bends- ten times each side

Effect – the effect of all those four waist exercises reduce the accumulation of fat in the waist area. It also gives suppleness to the waist and spine.

d) Back stretch toe touching – ten times

Effect – relaxes and stretches the spine,relaxes the muscles of the back , stretches the muscles of the leg and abdomen.

The above four five minutes exercises are basically warm up exercises to relax the muscles and prepare the body for more strenuous exercises to follow.

e) push ups – ten times

Effect – this exercise strengthens the entire muscles of the arm, shoulder and chest making them firm.

f) Sit- ups – ten times

g) partial Sit- ups – ten times

This exercise strengthens the entire abdominal muscles making them firm. It is also beneficial to the muscles of the back.

h) Leg exercises

Effect: strengthens the abdominal muscles and also beneficial to the muscles of legs,hip and back

I) Backward leg raises- ten times each

This exercise is specifically for ladies

Effect – tighten the muscles of the bottom and also beneficial to the back, muscles of hip and legs .

J) sideward leg raises – ten times

This exercise is also specifically for ladies

Effect – reduces the fat on hip and upper thigh areas

K) running – 100 steps

It is the most important single exercise as it is a cardio vascular exercise.

Effect – strengthens the muscles of the leg including ankle,feet and knees. Improves circulation and respiration and strengthens the muscles of the heart , reduces stress and tension.

L) squat- ten times

Effect – strengthens the muscles of the legs including thigh, ankle and calf etc

M) Deep breathing – ten times

Effect – beneficial effect on the lungs and circulation.

Five minutes exercise program at the office

These exercises can be done while commuting in a bus, train or airplane.They may be done in the office or in school or at seminar, meetings etc.

Long hours spent in the office doing a sedentary and monotonous job can be used effectively with five – minutes exercises program not only to energies the body but also as a result to improve productivity.

Five minutes group fitness program

The five minutes group fitness program is to be done every day at the beginning of duty hours either in the office or at the work site.

The benefits of this program is not only total physical fitness and increased vitality and stamina but also in the reduction of stress ,back problems and heart problems. It increases circulation and purification of blood.

The following exercises are the group exercises –

1) Neck rotation

2) Arm rotation

3) waist rotation

4) toe touching exercise

5) push- ups

6) leg raises

7) deep breathing

8) spot running

Five minutes exercises are not meant for the super – fit athelete but are suited for the normal sedentary male and female for whom exercise is not a priority. These five minutes exercises can bring freshness and maintain fitness to meet the daily needs of a body .

Dr S.k.jha

A deep thought about the future without fear

Fear or failure,fear or rejection that we are just not enough – fear can keep us locked up in the prison of the comfortable and predictable,which presents us from reaching our potential.

Don’t let fear control you.If you are living in fear , your anxieties have escalated to the point that they are running the show.

Many of us spend a lot of time of worry about the future and living in fear of the past or the present,that affects on our thoughts and health as well as on society. We create a habit of fear , when fear comes and we are upset and worried , the first thing we need to do is acknowledged that fear. We can recognise and embrace it rather than acting it out.

Our fear is not just from our own birth and childhood, the fear we feel comes from both our own and our activities. Our feeling and we show around us that many people are suffering from hunger and other changes in life and there were moments when we were extremely anxious. That kind of fear has been transmitted to us, everyone of us has that fear inside and because we suffer from that fear ,we make the situation worse.

We worry about our safety,our job and our family.we worry about external threats .

However,we can prepare for the future with planning and without getting consumed by our negative thoughts.Often we either don’t plan at all or we get caught up in obsessive planning because we fear the future and it’s uncertainty.The present moment is where we need to operate.So, we know,there is no losing ourselves in worries and fear concerning the future. If we are grounded in the present moment,we can bring the future into the present to have a deep look without losing ourselves in anxieties and uncertainty.

If we are truly determined and and know how to take care of the present situations or moment as best we can ,we are doing our best for the future already.

The same is true about the past. The teaching and practice of mindfulness don’t forbid looking deeply into the past.But if we allow ourselves to drawn in regret and sorrow concerning the past,that is not right mindfulness.If we are well established in the present situations,we can bring the past back to the present moment and have a deep look.we can very well examine the past and the future while we are established in the present moment. In fact, we can learn from the past and make a plan for the future in the best way if we are serious and giving deep thought in the present moment.


How can we let go of fear and relinquish the anger and violence in us? We must listen deeply and learn to practice the way how to control the anger and fear – meditation,yoga and calmness practice,which letting go of their fear and violence, anger.

Practising mindfulness of fear and looking deeply into its origin provide the answer.

Accept your past without regret, handle your present without confidence and face your future without fear.

Fear can’t coexist with positive emotions.we can not feel both scared and joyful or afraid and peaceful.

Dr S.k.jha