Tips to Overcome Intrusive Thoughts

Tips to Overcome Intrusive Thoughts

FIRST, WHAT ARE INTRUSIVE THOUGHTS?

Intrusive thoughts are undesirable thoughts, hence the name “intrusive”. They are unwelcome and just appear in your mind out of nowhere, which makes these thoughts appear in our mind against our will.

INTRUSIVE THOUGHTS VS. OBSESSIVE COMPULSIVE DISORDER (OCD):

Intrusive thoughts are often associated or confused with Obsessive-Compulsive Disorder (OCD). While they can be related, there are some differences that distinguish the two.

ACCEPT THE THOUGHTS

Remember, it’s totally okay to have random thoughts. Sometimes you need to remind yourself of this.

KEEP YOURSELF BUSY

If you keep yourself busy and distracted, this will help out with fading away intrusive thoughts. When your mind is preoccupied, it doesn’t have time to be wandering off and thinking about intrusive thoughts.

DON’T WORRY ABOUT ACTING UPON YOUR INTRUSIVE THOUGHTS

If you ever feel guilty or distressed about your thoughts, then you don’t have to worry about acting upon your thoughts.

Just the simple fact that the thoughts distress you means that you have a conscious and you’re a good person! So, don’t worry, be happy

FACE YOUR FEARS:

Sometimes when you have intrusive thoughts, you may be tempted to shy away from things that might trigger the thoughts or worsen them, but don’t let your thoughts control your life.

On the contrary, face your fears and prove to yourself that you are in control. 

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4 Daily Mantras for Avoiding Negativity

4 Daily Mantras for Avoiding Negativity

1. Start With the Best of Intentions:- Start your day with a moment to yourself—in bed before you get up, over a cup of coffee, in the shower, or on your commute to work. Take this time to set your intention for how you want your day to go. Visualize each part of your schedule and picture a positive, successful day that is filled with ease and pleasure. The days I make the time to do this always flow more easily.

2.  Feel Like You Are:- One way to ward off negative vibes is to feel as though you are physically and psychically protected, and that any negativity approaching you bounces right off. An energy healer once told me to accomplish this feeling, I needed to visualize myself in a clear bubble giving off a bright, white light. She told me to imagine that this bubble is always around me and deflecting other people’s bad vibes. I know the bubble thing may be too much for some, but imagining you have a protective force field surrounding you can be a powerful feeling.

3. Be the Energy You Wish to Attract:- Always be aware of the energy you are giving off while also being aware of the energy around you and what you may be potentially receiving. So often, we don’t pay attention to what words are being said and how people are feeling. In turn, we become like sponges, absorbing a little of everything throughout our day and holding it in until it weighs us down.

Mantra: “I bring joy to everyone I meet. I manifest positive encounters.”

End with the Best of Intentions:- Just as you start your day in a positive place, you want to end it on the same note. When you return home, it’s important to rid yourself of any negative feelings you are carrying with you—especially before you go to sleep. You can shower and visualize all the excess emotions and offbeat encounters being washed off and drained away. Or you can simply light a candle or some sage and mentally release what you no longer want to carry.

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3 Habits That Make Your Anxiety Worse

3 Habits That Make Your Anxiety Worse

1. NOT HAVING A SLEEP SCHEDULE

You have probably heard it a million times before. A good sleep schedule is vital for your physical and mental health. Let me tell you, you have not been deceived! Not giving your body the rest it necessitates is some seriously hazardous behaviour.

Sleep is a crucial part of any recovery, and not having good sleep hygiene means poorer overall sleep. This is what we should take away from noteworthy studies on the subject.

2. OVERTHINKING

The process of overthinking will quickly make a tiny insignificant issue into a monstrously huge issue. The effect this has on your anxiety cannot be overstated. If you want to rid yourself of anxiety and worry, you must learn how to keep yourself from overthinking.

1. Identify the worst possible outcome for whatever situation you are worrying about.

2. Accept that this possibility exists, and that you might have to live it.

3. When you have accepted it, figure out how to improve the situation.

When you accept the worst and begin to improve on it, you are not leaving any room to worry.

3. BAD STRESS MANAGEMENT

Stress might have a bad reputation, but it’s a completely normal and desirable reaction. What we recognize as stress is our body preparing to answer a perceived challenge or threat.

As for the necessary stressors, seek healthy ways to reduce or cope with the stress involved:

1. be optimistic and look for ways to reframe bad situations into something positive. (Usually things 

are not as bad as you have been led to believe, either by yourself or others. See point 3 on overthinking.)

2. Talk about it. Talking is a great opportunity to find new perspectives, try finding someone familiar with active listening.

3. Do not procrastinate. Take action quickly. Most issues will not resolve themselves; they may however grow out of your control if ignored.

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6 VALUES THAT YOU CAN COMPROMISE IN A RELATIONSHIP

6 VALUES THAT YOU CAN COMPROMISE IN A RELATIONSHIP

1. TRUTHFULNESS

Truthfulness can sometimes be compromised on, in case of surprises or white lies. In these cases, being honest either spoils the situation or is harmful for a person. This does NOT mean that you continuously compromise on this value in your relationship because being true to each other is a cornerstone of a relationship.

2. UNBIASED THINKING/BEHAVIOUR

Being unbiased is showing no prejudice for or against something. In a relationship it but obvious that you put your partner first and above all to give them the feeling of priority. Being partial for your relationship is sometimes healthy. Putting him/her before others, gives the partner a sense of how important that person is in your life.

3. ORDERLINESS

Orderliness is a combination of cleanliness and diligence. It is sometimes okay to not maintain orderliness in your life. It is okay to make a mess on the bed while pillow fighting. Don't let cleanliness come in between you and your partner’s bonding. Have fun, make spontaneous plans, go out of the line sometimes. But yes, SOMETIMES. Being in an unclean environment can be harmful for health and can be the cause of irritation.

4. COOPERATION

Cooperation is a value that enables to be with people around us smoothly. In a relationship, compromising on cooperation can mean bringing in a bit of competition. This can be only for fun purposes of course. You don't want to make things difficult for yourself unnecessarily.

5. COMMUNICATION

“Silence is golden”, comes handy many a times. In cases where saying something (even the truth) may hurt the partner or harm the relationship, compromising on your communication is a wise choice.

6. PATIENCE

Patience is a virtue. Compromising on patience to ‘spice things up’ in a relationship is a must. But losing patience in your relationship at the other points of time may spell you “trouble”.

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5 Discipline Strategies for Kids with ADHD

5 Discipline Strategies for Kids with ADHD

Kids with ADHD often require a slightly different approach to discipline. A few simple changes to your parenting strategies could give your child the tools he needs to manage his behaviour more effectively.

Provide Positive Attention

Parenting a child with ADHD can be exhausting. Their never ending supply of energy and desire to talk constantly, can tire even the most patient parent.

Consequently, it can be difficult to find time and energy to play with a hyperactive child. However, providing a child with ADHD positive attentionis a good investment. Positive play time reduces attention-seeking behavior. And it will make your consequences more effective.

Give Effective Instructions

Kids with short attention spans need extra help following directions. Quite often, they don't hear the instructions correctly in the first place. There are several things you can do to make your instructions more effective.

Give one instruction at a time. And ask your child to repeat back to you what he heard to make sure he fully understands.

Praise Your Child's Effort

Catch your child being good and point it out. Praise motivates children with ADHD to behave and frequent feedback is important.

Make your praise specific. Instead of saying, “Nice job,” say, “Great job putting your dish in the sink right when I asked you to.” Praise kids for following directions, playing quietly and sitting still and you'll encourage your child to keep it up.

Use Time-Out When Necessary

Time-out can be a good way to help kids with ADHD calm their bodies and their brains. Time-out doesn’t need to be a harsh punishment. Instead, it can be a great life skill that can be useful in many situations.

Work With Your Child's Teacher

When parents work together with a child's teacher, it increases the chances that a child will be successful in school. Some children need modifications to their school work, such as being allowed extra time on tests, to be successful.

Behavior modifications may be necessary as well. Forcing a child with ADHD to stay in for recess may worsen behavior problems. So it's important to work together to create a behavior management plan that will support your child's efforts to manage his symptoms.

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If you have any question don’t hesitate contact us:

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Ph: 9891717772

8 Signs Your Might Have Bipolar Disorder

8 Signs Your  Might Have Bipolar Disorder

1 Manic Episode

2 Depressive Episodes

3 Anger and Rage

4 Severe fluctuations in mood

5 Flights of Fancy

6 Family Connection

7 Changes at school

8 Differences in similar illnesses

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Build Your Relation Healthy Happy And Strong

Build Your Relation Healthy Happy And Strong

1. Don’t argue over money:- It’s practically a guaranteed relationship killer.  If you haven’t yet had a conversation about how money is earned, spent, saved, and shared, do it now.  Try to get an understanding of how each of you sees your financial life, and where the differences are.  Then address them.

2. Share your thought:- Your hopes.  Your fears.  Your passions.  Let your partner know who you really are.  Set aside sometime each day just to talk about the things that are important to each of you, as individuals. This is one of the most crucial things to do to make your relationship stronger.

3. Be friendly:- Treat your partner the way you’d treat a good and trusted friend: with respect, consideration, and kindness. It will go a long way in fostering a strong relationship.

4. Show affection daily:- Sex is one thing.  Holding hands, a hug, a squeeze on the arm – all create connection and trust.  If you’re not getting as much attention as you want, let it be known.

5. Be supportive:-Nothing kills a buzz like a negative or absent response to something you’re enthusiastic about.

6. Make your partner a priority:- That is why you’re in this relationship in the first place.

This is how to keep a relationship strong and happy. Following these tips will get you closer to your spouse and improve the quality of your relationship. Relationships, against what is commonly believed, are not as difficult to maintain as they are made out to be. Inculcating some habits and behaviours in your day to day life is sufficient to keep your relationship strong, healthy and happy.

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How to Prevent Nightmares or Night Terrors

 How to Prevent Nightmares or Night Terrors

Nothing can make a parent feel more helpless than when their child has a nightmare or even worse, a night terror. Unfortunately, nightmares and night terrors can be common for children this age due to a growing awareness of the world around them and an over-active imagination. But there are things you can do to help prevent nightmares and night terrors. 

How to Handle Recurring Nightmares

For those children who have bad dreams often, getting them to go to into bed at night can be difficult, but there are some steps you can take to soothe their fears and help them get a restful night’s sleep.

Set a Routine: Children this age are most comforted by routine. Each night before bedtime, follow the same schedule.

Tell Your Own Tales: Let your pre-schooler know that you understand what he is going through. Although children this age do have trouble separating fantasy from reality, explain that nightmares are only bad dreams and aren't real.

Encourage Good Thoughts: Before your child goes to sleep, as you are tucking him into bed, ask him what he would like to dream about. Obviously, you can't affect what happens once your child falls asleep, but going into bedtime with a positive frame of mind will help your child relax.

Encourage Good Dreams: Native Americans believe dreamcatchers, handmade from a willow hoop threaded with sinew and hung above a bed, can protect sleeping children from nightmares. 

Introduce a Sleeping Partner: Chances are your child cuddles with a favourite doll or stuffed animal every night. Bring home a new friend—one whose job it is to keep your child safe while he sleeps. Whether it is a brave lion or a sweet teddy bear, choose whatever you think will appeal to your child.

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If you have any question don’t hesitate contact us:

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4 SIGNS YOU SHOULD SEE A THERAPIST

4 SIGNS YOU SHOULD SEE A THERAPIST

We all experience periods of feeling sad, stressed out, anxious or depressed, but these are usually short lived. If you’re experiencing any of the signs below, it’s probably time to seek professional help.

You experienced a trauma or a loss and can’t stop thinking about it.

Coping with grief can take time. But if you find that thoughts about your experience are regularly interfering with your life it might be time to see a therapist.

Your friends or family have told you that they’re worried about you.

Sometimes the very nature of how you’re feeling makes it hard to recognize the negative impact it’s having on your life. The people around you are often better able to recognize when you’re struggling with an emotional problem than you are

Has your irritability has begun putting a strain on your relationships? Or if you find that you’re losing relationships because you’re isolating yourself, these are also signs that the problem is more serious.

You’re using substances to cope with how you feel.

Having a drink to relax or de-stress from time to time isn’t a problem. But if your substance abuse is getting more frequent or intense, this might be a sign that you’re using it to cope with difficult emotions that you don’t want to feel.

You’re thinking about death a lot or you’re thinking about hurting yourself.

When depression and anxiety get severe, it can sometimes feel hopeless. But it’s important to know that treatment can help you feel better.

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If you have a question don’t hesitate contact us:

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How to heal from a relationship injury?

How to heal from a relationship injury?

Relationship injuries can be something different for each of us. For some it is a sense of being abandoned in a difficult moment; or, it could be a feeling of being belittled, devalued by a partner, or even scared of a partner who you wished to see as your safe harbour.

Afterwards, spouses may describe the moment of a relationship injury as if an era ended: they told themselves not to trust their partners ever again, not to depend on them, not to care about them. The result is often a sense of disconnection, which partners try to remedy with nice gestures. But the real way to heal the emotional disconnection that comes through relationship injury is to face it, explore it with all the empathy and genuine interest you can muster, so you can heal it together.

                                            

Willingness to listen with an open heart

The first step is to ask and listen with a willingness to accept what your partner has to say about the event that created the emotional injury. To start the conversation, choose a time when both of you can be undisturbed. It can start with a question like this: “Can you tell me what was so important to you about that event? I want to understand. It keeps popping up in our conversations, and I never really understood what this situation meant to you?”

Show that you get your partner's hurt

When your partner is talking, what matters is that you show them that you are getting their pain. If you love each other, this comes naturally: it hurts to see your partner hurting because of what you did. Only when you realise how your action hurt your partner,  can they let go of the pain and start feeling safe with you again.

This will lead your partner towards opening up even more, so they can entrust to you all the depth of their grief, pain or loneliness they experienced in the moment of injury. Maybe this is the time when they will say: “I decided never to trust you again because it hurt so much to be betrayed.” Or: “I thought I will never want to depend on you again, anything  to not go through this awful feeling of being left all by myself.”

The more you can show your partner that their pain has an impact on you and that you understand where they are coming from, the more restorative this conversation will be for both of you. Depending on the nature of the injury, your partner may need to go through it with you quite a few times.

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if you have any question don't hesitate contact us:

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Loneliness and isolation

Loneliness and isolation

There are times in everyone’s life when we feel lonely or isolated. It can be for straightforward reasons, like being away from home or having problems with friends and family.

You can also feel emotionally cut off from those around you, or feeling alone because of what’s going on in your head that you’re not sharing with your friends or family.

Times you can experience loneliness

Having low self-esteem can make us feel lonely, because we feel we’re not as good as others.

After a relationship break-up it can be difficult to adjust to life as a single person again. Spending more time on your own can feel isolating.

Common causes of loneliness:

·         Having a hard time with bullying or intimidation at school, college or work

·         Finding it hard to talk to others because of shyness or social anxiety

·         Living away from home for the first time

·         Friends moving away for work or college

Some tips for coping with loneliness:

Get busy

Boost your self-esteem

Explore your interests

Enjoy your own company

Try not to worry

#Utsaah Psychology Clinic
if you have any question don't hesitate contact us:
www.utsaah.co
Ph: 9891717772