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 person.so 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

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.

Sadness

Symptoms

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.

Exhaustion

Signs

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

Treatment

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 smell.one 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 attack.do 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 time.plus, 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.

Causes

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.

Symptoms

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.

Treatment

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.

Eating Disorder: A mental health problems

Eating Disorders is a serious health problem nowadays. Millions of people suffer from this disorder. It involves an unhealthy relationship with food.

It has a significant physical and emotional impact on the person affected and their families.

There are various types of eating disorders such as binge eating disorders, bulimia nervosa, anorexia nervosa and other eating disorders.

It is more common in young adults and adolescents.

Eating Disorders are spreading rapidly almost affecting 5 in every 100 people and about 1 in 10 people experience these disorders in their lifetime.

Some people experiences as

1) extreme dissatisfaction with the body

2) concern about appearance, food and gaining weight

3) A fear of gaining weight

4) eating makes feel anxious, upset or guilty

5) keep checking the body

6) making the vomit or using a laxative to lose weight

7) not controlling around eating junk food

Types

1) Binge eating disorder – people suffering from this disorder will frequently consume large amounts of food, even when they are not feeling hungry. They feel guilty after an eating binge.

2) Bulimia nervosa- people with this disorder have frequent eating binges, often in secret, then get rid of the food through laxatives, vomiting or using diet pills. They feel often out of control.

3)Anorexia Nervosa- people with this condition can be severely underweight, are preoccupied with food and fear putting on weight. They often have a distorted body image and see themselves as fat. People may create extreme rules and restrictions about their diets and exercise.

Symptoms

1) Dieting- it means fasting, skipping meals, and avoiding certain foods.

2) Binge eating – it includes hoarding food or the disappearance of large amounts of food from the kitchen.

3) Purging- vomiting or using laxatives. people who purge often go to the bathroom or after eating.

4) Excessive exercise – a person may refuse to disrupt their exercise routine for any reason and become distressed if unable to exercise.

5) Social withdrawal – the person likely to avoid social gatherings or situations that involves eating or prefers to eat alone.

6) Anxiety

7) Body image- people may focus on body shape and weight.

8) Depression

9) Substance use disorders

Signs

There are some physical signs that a person may have an eating disorder. such as–

1) weight changes

2) Dizziness- feeling light-headed or faint

3) Fatigue – feeling tiredness

4) Disturbed menstrual cycle – disturbed periods

5) Being cold- sensitivity to cold weather

6) inability to concentrate

Some of the emotional signs

1) obsession with weight

2) Low self-esteem

3) negative emotions

4) mood changes

5) mealtime anxiety

Causes

1) Low self-esteem

2)problems with family or friends

3) problems with work

4) lack of confidence

5) concern about sexual assault or emotional abuse

6) certain stressors like exams, work and relationship

7) traumatic events can trigger are eating disorders, such as the death of someone, bullying, abuse or divorce.

8) someone with a long-time illness or disability ( such as diabetes, depression, hearing loss or vision impairment) may also have eating problems.

Diagnosed

Many people who suffer from an eating disorder keep their condition secret or would not admit that they have a problem like this.

There is no single test to determine whether someone has an eating disorder, but there are some procedures that lead to diagnosis- —

a) physical examination – monitoring height, weight, heart rate, blood pressure etc.

b) Psychological evaluation – talk about eating and body image, habits, behaviours and conditions.

Treatments

Starting treatment as soon as possible because there can be long-term health problems for people with chronic disorders.

Some of the treatments are-

1) counselling – counsellors use different methods to help people with chronic eating disorders. A common method of cognitive behaviour therapy( CBT) helps individuals identify and change their thoughts, and feeling associated with their eating disorder.

2) Dietitian – A dietician can help a person with an eating disorder learn healthy eating habits and return to a normal weight.

3) Family approach – the family approach is the most common when young people are being treated for an eating disorder.

4) Medication – there is no specific medicine for eating disorders. However, anti-depressants are sometimes used to help reduce symptoms of depression and anxiety.

Dr S.k.jha

Sleep and relaxation

More than 1/3 of our lives are spent in sleep. In the early years, sleep was looked upon as a waste of time and people who sleep more than 6 hours a day were considered Lazy, and worthless whereas Rishimuni and saints who slept 4-5 hours a day were ecological examples of diligence and hard work.

Researchers show that those who sleep less than 6 hours per day or have a lot of sleep disturbance have a lot of sleep disorders and problems like anxiety, depression, disorientation, mood swings, reduced physical activities and problems with forgetfulness.

Sleep deprivation also affects the heart, blood pressure, brain waves, blood sugar and so on.

Millions of people in this world facing with night problems.

Types of sleep

There are two types of sleep:

1) Rapid eye movement sleep( REM) sleep

2) Non-Rapid Eye movement sleep – it has three stages a) stage 1- it is the changeover wake fullness to sleep.

b) stage 2) – it is a period of light sleep before entering deep sleep.

c) stage 3) – is the period of deep sleep in that people feel relaxed in the morning.

Sleep requirements

Normally, people who sleep 6 hours or less are short sleepers. Adults who sleep 8 hours and more are referred to as long sleepers.

Children average 10 hours up to adolescence and in old age usually people who sleep less than 6 hours , do so due to illness, pain, medication and other reasons. Many healthy elderly individuals sleep the normal 8 hours.

To increase awareness of your body, relax your body and calm your mind

The test of a good night’s sleep is to get up in the morning, refreshed, energized and alert upon awakening – to maintain this through the major portion of the day, even while we should maintain a 6-8 hour sleep duration as adults.

Reasons for sleep deprivation

1) pain or illness

2) medication and drugs

3) smoking and alcohol

4) junk foods and sugars

5) mental problems and hyperactivity

6) inactivity and obesity

7) environment which is too hot or has too much sound

It is hard to sleep well when your heart is at war with your mind.

So, here is some useful advice for sound sleep: –

1) 6 to 8 hours of sleep

2) Light physical activity

3) Eat light at night

4) Avoid stimulation – as caffeine, alcohol and smoking

5) Mental relaxation as a simple reading book, deep breathing or listening to soft music

6) Comfortable environment – The room should be suitable, dark during sleeping time, and no loud noises, neither too cold nor too warm the room and the bed should be comfortable

A good laugh and a sound sleep are the two best for health.

It is very important that the last 30-60 minutes before bedtime to transition activities and aid sleep. we feel good and function better and improve our mental health by avoiding sleep deprivation.

Dr S.k.jha

Personality Disorder

A personality disorder is a mental health condition that involves long-lasting, disruptive patterns of thinking, behaviour and mood disorder.

There are different types of personality disorders, which have different characteristics and symptoms.

Personality Disorders may cause abnormal behaviour and distress across various aspects of life including work , relationships and social functioning.

Types

1) Cluster A personality disorders

It involves unusual and eccentric thinking or behaviours.

These include:

a) paranoid personality disorder: the main symptoms of this paranoia, which is a relentless , mistrust and suspicion of others without adequate reason for suspicion.

b) schizoid personality disorder – this condition is characterised by a consistent pattern of detachment from and general disinterest in interpersonal relationships.

c) schizotypal personality disorder – people with this condition display a consistent pattern of intense discomfort with and limited need for close relationships.

2) Cluster B personality disorder – it involves dramatic and erratic behaviour. people with those types of conditions display intense, unstable emotions and impulsive behaviours.

It includes:

a) Antisocial personality disorder

b) Borderline personality disorder

c) Histrionic personality disorder – this is characterised by intense, unstable emotions and a distorted self image.They have an overwhelming desire to be noticed by others and may display inappropriate behaviour to get attention.

d) Narcissistic personality disorder – it involves a consistent pattern of perceived superiority, an excessive need for praise and admiration and a lack of empathy for others.

3) Cluster C personality disorder – it involves severe anxiety and fear. They are:

A) Avoidant personality disorder

B) Dependent personality disorder

C) Obsessive-compulsive personality disorder

Most Personality Disorders begin in the teen years when their personality develops and matures. As a result, almost all people diagnosed with personality disorders are above the age of 20 years.

Approximately 10℅of the global population suffers from a personality disorder.

Some factors may contribute to the development of personality disorder.

1) Genetic

2) Brain damage

3) Childhood trauma

4) Verbal abuse

5) Cultural factors

Symptoms

1) identity and a sense of self people with personality disorders generally lack a clear or stable image of themselves and how they see themselves often changes depending on the situation.

2) Relationship – people with a personality disorder have difficulty forming close relationships with others due to their problematic beliefs and behaviours. They may lack empathy or respect for others.

Signs

1) Their behaviour is inconsistent, frustrating and confusing to loved ones and other people they interact with.

2) They may have an issue with understanding, realistic and acceptable ways to treat others and behave around them.

3) They may be unaware of how their behaviour cause problems for themselves and others.

Treatment

Personality Disorder is the most difficult disorder to treat because most people with personality disorders don’t think their behaviour is problematic, so they don’t often see treatment.

Some medications can help with symptoms of anxiety and depression, which are common in people with personality disorders.

Psychotherapy can help manage personality disorders.

Since people with personality disorders often don’t want proper medical attention, so the overall prognosis for personality disorders is poor.

The family members of people with personality disorder often experience with stress, depression , grief and isolation.

Studies show that personality disorders are associated with elevated rates of:

1) unemployment

2) Divorce

3) Domestic Violence

4) substance use

5) Homelessness

6) Crime

Untreated personality disorders may result in:

a) Poor relationship

b) Occupational difficulties

c) Impaired social functioning

Dr S.k.jha

Social anxiety disorder

Social anxiety disorder is the fear of social situations and interaction with other people that can automatically bring on a feeling of self -consciousness, judgment, evaluation and inferiority. All of us know that anxiety or stress is common these days. some people may feel nervous or uneasy in a social gathering. Attending public meetings or walking into a hall which is crowded with strangers for him\her is not exactly exciting to them, but most people can go through it.

If a person is usually anxious in social situations but seems fine when they are by themselves, then social anxiety may be the problem.

If someone has a social anxiety disorder, the stress of these situations is difficult to handle. So, people avoid all social contact because things that other people consider normal or comfortable – make them so uncomfortable and anxious.

Social anxiety disorder is a much more common problem than other people think. Millions of people all over the world are suffering from it. The average age is between 14-19 years old – the teenage years. It is one of the most common mental disorder.

People who suffer from social anxiety disorder will worry a lot about making a fool of themselves in front of other people and will feel very anxious before going into any social situations that worry them. When they are actually with people, they will feel even more anxious and may be unable to say or do what is intended.

Anyone with social anxiety disorder can experience it in different ways. Some have-

1) talking to unknown people

2) making eye contact

3) speaking in public

4) entering the room

5) going to parties

6) eating in front of other people

7) going to school or work

8) starting a conversation

Some people don’t feel easy in such situations. All socially anxious people have different reasons for fearing certain situations. But in general, it is the most fearful condition for them-

a) being judged or notice by others

b) being humiliated or embarrassed

c) being the centre of attraction

d) accidentally offending someone

People who have a social anxiety disorder may feel –

1) very self-conscious in social gatherings

2) feeling of fear, tense

3) shy and uncomfortable

4) hesitate to talk with other

5) not like to mix with other people

They might have some physical symptoms such as

1) Rapid heartbeat

2) muscle tension

3) blushing

4) dizziness

5) crying

6) sweating

7) stomach trouble

8) inability to catch a breath

Social anxiety disorder usually comes to around 15 years of age. It can be linked to a history of abuse, bullying or teasing. If anyone develops a health condition that draws attention to his \ or her appearance or voice that could trigger social anxiety too.

When people avoid all social situations, it affects their relationships. It can also lead to

1) low esteem

2) negative thoughts

3) depression

4) poor social skills that don’t improve

So, to overcome a social anxiety disorder, people have to talk to family and friends or in the worst condition consult with a doctor or a therapist.

Prescription medications and behaviour therapy are the two effective treatments for social anxiety disorder. Some need both. Except their therapies are — Relaxation therapy and Beta-blockers.

Dr S.k.jha

Dealing with work stress

Stress is an everyday fact of life. In today’s high-pressure world, the stress and strain of modern living can become increasingly hard to bear. stress is something, which can not be ignored. It creeps in stealthily and has been potential to make you or more of you.

Modern life, with its quick pace, occupational achievements, personal ambition, social pressure, environmental poisons and orientation to sedentary mental work, presents almost all of us with constantly stressful situations.

The four major factors in overload are

1) time pressure

2) excessive responsibility

3) lack of support

4) excessive expectations from self and those around.

Combating the stressful job– anyone can feel how job stressors can be hazardous to their health. This makes stressful work a serious workplace health concern. Ultimately, the best way to reduce stress at work is to eliminate its cause. If an organisation or company wanted to design a workplace, which would enhance employees’ health, psychological well being and productivity of its workers, what would it need to do? So, it is not possible to list all the features of healthy work but here are a few.

Design jobs to –

1) enable workers to vary their tasks and move around at various times during the work day.

2) fit tasks and workflow together to make a complete job

3) Enable workers to understand how their jobs fit into the larger goal of the organisation and to feel they have achieved something meaningful at the end of the shift.

4) allow workers’ input in deciding how their jobs are done, the speed of work and how they will respond to other jobs’ demands.

5) develop clarity in tasks, jobs and roles and minimize conflicting expectations

6) make work ergonomics ( workstation, posture, seating etc) as stress-free as possible

Buffering stress- The role of total support and Adequate social support can cushion the effects of chronic job stressors. There are several sources of social support in the workplace – coworkers, management and union. Social support can range from informal interactions between individuals to more formal ways of providing social support to workers. The employer is very influential in creating a climate for positive social interaction and support in the workplace.There are some things should be allowed –

1) allowing social interaction on the job

2) Provide employee assistance programs which are planned jointly by workers and management such as confidential advice and counselling

3) creating family-friendly programs such as on-site childcare facilities, and flexible working.

4) Develop ways of effectively resolving workplace conflict.

Dealing with stress as an individual

There is a list of ideas which can be helpful. The tests are different methods in a variety of situations.

1) exercise regularly, eat a healthy diet, and get sufficient rest.

2) limit caffeine and alcohol intake

3) make a habit of relaxation

4) enjoy your social relationships

5) talk about your feeling out with someone you can trust

6) Go easy on yourself

7) build some fun into your life every day

Identifying the stressors on your job is a good first step. once you have compiled a list, try to evaluate each item and prioritise them. You can turn to your joint workplace health and safety committee. If there is a contract violation, use the grievance procedure. Maybe a labour management meeting would help.

So, Do your work stress-free at the workplace.

Dr S.k.jha