6 Ways to Be Kind to Yourself – Do you follow this?

Many of us struggle to treat ourselves with kindness. For some reason we’re often nicer to others than we are to ourselves.

Good self-care isn’t that different from effective parenting. As parents we want to balance clear expectations for our kids with an understanding that they’re human and imperfect.

In the same way, looking out for ourselves means holding ourselves to standards that aren’t too loose or too tight. This approach allows us to experience a balance of pleasure and mastery, the two types of reward that make life feel enjoyable and worthwhile.

Sleep Tight

6 Ways to Be Kind to Yourself

6 Ways to Be Kind to Yourself

One very obvious way to be kind to ourselves is to prioritize our sleep. Virtually every area of our life benefits from good sleep: mood, energy, concentration, relationships, work performance, driving ability, and more. However, we often push through sleepiness or counteract it with stimulants like caffeine, ignoring the costs of being sleep deprived.

Or we may spend plenty of time in bed but consistently struggle with insomnia. Over time we worsen our insomnia through attempts to get more sleep, like going to bed earlier or trying really hard to fall asleep.

Think: Challenge unhelpful thoughts about sleep, like “Tomorrow’s going to be a complete disaster if I don’t get to sleep soon.”

Act: Set an alarm for when to start your bedtime routine, and go to bed and get up at about the same time every day.

Be: Let go of efforts to force yourself to sleep, and accept that sleep will come when it comes.

Nourish Your Body and Brain

6 Ways to Be Kind to Yourself

6 Ways to Be Kind to Yourself

There is mounting evidence that our diet has a big effect on our mental and emotional well-being. While specific dietary recommendations vary, one common guideline is to eat minimally processed food, especially vegetables and fruits, nuts, fish, healthy fats like olive oil, as well as whole grains, and to limit or avoid refined sugar, fast food, and trans fats.

These recommendations are similar to the “Mediterranean-style” diet, which has been linked to improvements in anxiety and depression.

Think: Plan your meals in advance so you’re more likely to eat healthy foods.

Act: Cook a new recipe that incorporates some of your favourite foods.

Be: Practice mindful eating to bring greater enjoyment to your food and to make it less likely you’ll overeat

 Move Your Body

6 Ways to Be Kind to Yourself

6 Ways to Be Kind to Yourself

Physical exercise has positive effects not just on our bodies but on our minds and moods—and for good reasons. Consistent exercise leads to better sleep, the release of natural “feel good” chemicals (endorphins), a sense of accomplishment, increased blood flow to the brain, social contact with others who are exercising, and more.

Think: Consider enjoyable ways to use your body that don’t even feel like “exercise.”

Act: Do a new workout that requires your body to adjust to unfamiliar ways of moving.

Be: Pay attention to your breathing as you move your body. Yoga practice explicitly directs our attention to the breath through the poses.

Manage Stress

6 Ways to Be Kind to Yourself

6 Ways to Be Kind to Yourself

We’re built to handle short-term stress pretty well—our fight-or-flight response kicks in, we rise to the challenge, and then our parasympathetic nervous system calms us down. But when stress is chronic, our bodies and brains become worn down, leading to impaired immune function, digestive and cardiac problems, and psychological illnesses. Plus it’s just not enjoyable to live in a constant state of high-alert. We’ll never eliminate stress from our lives, but we can learn to manage it more effectively.

Think: Relax rigid and unrealistic standards for yourself, like “I have to finish this project today.”

Act: Schedule short breaks throughout your day in which you deliberately let go of unnecessary tension.

Be: Develop curiosity about your relationship with stress, like noticing the quality of your thoughts and how your body reacts when you’re feeling pressure.

Spend Time Outside

6 Ways to Be Kind to Yourself

6 Ways to Be Kind to Yourself

Being in nature is good for our well-being. Green landscapes are not only beautiful but also engage our parasympathetic nervous systems, helping to lower our stress levels. We’re also less prone to unhealthy rumination when we’re outdoors.

Think: Notice the effect that being outside has on your thoughts—their valence, content, etc.

Act: Plan a family outing that involves being outdoors—ideally with time away from technology.

Be: Gaze up and notice the particular look and feel of the sky today.

Serve Others

6 Ways to Be Kind to Yourself

6 Ways to Be Kind to Yourself

Helping others is actually self-serving. Indeed, making a point to help others leads to improvements in anxiety and depression. Serving others can distract us from our own distress, and can also provide a sense of purpose.

Think: Look for ways in which your partner or other loved one could use a little help.

Act: Do something nice and unexpected for another person, like helping a neighbour with yard work or preparing a meal for someone.

Be: Respond with compassion rather than judgment when a loved one makes a mistake.

 

Utsaah Psychology Clinic

Ph: 9891717772

Web: www.utsaah.co

Posted in Anxiety, Depression, Online career counselor, Online Psychologist in Delhi, online psychologist in India, Psychological Disorder, Psychological Problem, Psychologist, Psychologist in Delhi, Relationship, Relationship Counselor in Delhi, Relationship Counselor in India, Relationship Psychologist in Delhi, Relationship Psychologist in India, sexual related problem | Tagged , | Leave a comment

10 SIGNS OF A HAPPY MARRIAGE LIFE – Utsaah Psychology Clinic

10 SIGNS OF A HAPPY MARRIAGE LIFE

10 SIGNS OF A HAPPY MARRIAGE LIFE

Here are 10 signs that tell you’re going to have a happy marriage:

1. You enjoy spending time together

One of the most important preconditions for a happy marriage is that you enjoy spending time together. After all, this is the person you plan on spending the rest of your life with, and that is a lot of time. You can never be happy with someone you don’t have healthy communication with. If you and your boyfriend can talk about everything and can also just enjoy the silence, doing absolutely nothing, this is one of the signs you’ll have a happy marriage.

2. You trust each other

Trust is one of the foundations of every happy marriage. If you want to have a successful marriage, you both should be willing to work on trust, because if you don’t have it, you have nothing. Your marriage partner is the person you share your life with and they should be the most trustworthy person on the planet in your eyes. Of course, you should also try to gain their trust, because that is a two-way street.

3. You accept each other

One of the most important preconditions for a happy marriage is that both of the partners accept each other for who they are truly. Many people make the same mistake, thinking that the other person will change once they tie the knot. The harsh truth is they won’t. It is normal that your partner has some personality traits that irritate you, but if you hope on having a happy marriage, make sure you don’t want to essentially change your partner and vice versa.

4. You have productive fights

Disagreements are normal, so if you aren’t fighting, chances are you’re holding back. But when people in healthy relationships fight, they fight productively and fairly. That means avoiding name-calling or put-downs. It also means striving to understand your partner instead of trying to score points. And when you’re wrong? You apologize.

5. You push each other forward

The common quality that most happily married couples share is that they always push each other forward. If you want a happy marriage, you should try to improve yourself and your partner, so both of you can be the best possible versions of yourselves. It is important to have someone who will believe in you even when you stop believing in yourself, and who is better for that role than your spouse?

6. You Are Intimate
Sex is an important part of healthy relationships, but it’s only one part, and it’s different than intimacy, which is less about physical satisfaction than about bonding, friendship, and familiarity. If you’re in a healthy relationship, you’ll feel connected—in and out of bed.

7. You support each other

If your boyfriend is someone who is your partner in every sense of that word, you two have a good foundation for a happy marriage. When you marry someone, that person should be your biggest support in life, and vice versa. You should have each other’s backs, no matter what, and be sure you can always rely on one another.

8. You listen to each other

Firm marriages involve partners really listening to each other and not just talking about their needs. When you truly listen to your partner, you get in a better position to understand them, and there are few things more important than that.  If you and your boyfriend pay attention to the little things the other person is saying and take care of their needs, you have a solid foundation to be happily married.

9. You compromise

When it comes to any romantic relationship, especially marriage, being selfish is not an option. One of the signs that you will have a happy marriage is the fact that you are both ready to meet halfway and that compromise is not just a word in the dictionary. Of course, marriage sometimes requires some sacrifices, but you both have to make it if you want to succeed.

10. You share the same life goals

Besides love and respect, this is the most important precondition for a happy marriage. While you are in a serious relationship, you should talk with your partner about your life goals, including financial ones. Of course, it is impossible for you two to have exactly the same values and interests, but if you don’t share some essentials life goals, such as having kids, your marriage will not be successful and healthy.

 

Utsaah Psychology Clinic
Ph: 9891717772
Web: www.utsaah.co

Posted in Relationship, Relationship Counselor in Delhi, Relationship Counselor in India, Relationship Psychologist in Delhi, Relationship Psychologist in India | Tagged , , | Leave a comment

How to identify signs of stress and anxiety in your children and teens – Utsaah Psychology Clinic

Stress and Anxiety in childhood

Stress and Anxiety in childhood

Have you noticed the changes in a child’s typical behaviours? Pay attention to the signals your child may be sending you. Keep an eye out, and keep track of what you notice over a few days.

Below are few Signs and symptoms which mostly results stress in a child

  • Nightmares: Sleep-related fear is a common response to stressful or traumatic experiences. Telling your child stories about other kids with feelings just like theirs can help them feel better. It lets them know that you understand their feelings.
  • Trouble concentrating and completing schoolwork: Academic and social pressures, especially the need to fit in, are major causes of stress for kids. While extracurricular activities can be a useful outlet, over-scheduling adds to anxiety. Help your child balance his priorities appropriately.
  • Increased aggression: Some children, when under stress, react with physical aggression (biting, kicking, or hitting) or verbal aggression (screaming or name calling). They also tend to have difficulty completing tasks that require patience. If talking with your child doesn’t help (try books to help spark a meaningful conversation), consult an expert such as a doctor or therapist.
  • Bedwetting: Children that are feeling insecure or have a lot on their minds may miss toileting cues. Reassure your child that you are not angry when he has an accident. See his doctor to rule out a medical condition that could cause bedwetting.
  • Hyperactive behavior: When children can’t handle the stress that they feel, they release negative energy. Having temper tantrums, running away, or constantly being disobedient are ways to alert adults that there is a problem. Help your child burn off energy in a positive, calming way: deep breathing exercises, listening to soothing music, stretching, or yoga.
  • Eating or sleeping disorders: When a child is under pressure, restlessness and worry interrupts sleeping habits. A sudden change in eating habits, whether eating less or more, is another sign of stress. Getting to the root of his anxiety (often with help from a child psychologist or counselor) can alleviate these behaviors.

Keep in mind that everyone has bad days. However, when you start to see multiple symptoms happening over a few days, then it’s time to check in with your child.

WHEN TO CALL THE PSYCHOLOGIST
Talk to your child’s Psychologist if your child:

  • Is becoming withdrawn, more unhappy, or depressed
  • Is having problems in school or interacting with friends or family
  • Is unable to control his or her behavior or anger

 

Feel Free to contact your Psychologist

Utsaah Psychology Clinic
Ph: 9891717772
Web: www.utsaah.co

Posted in Anxiety, Best Online Psychologist, Best Psychologist in Delhi, Best Psychologist in India, Child Development, Child psychologist, Child Psychologist in Delhi, Stress | Tagged , , | Leave a comment

Benefits of Adopting a Pet – Mental Health

Benefits of Adopting a Pet

Pet Owners knows that pet offer unconditional affection, love, and happiness.  Researches  show that pet helps to reduce stress, tension, loneliness, depression, anxiety and improve health benefits. Pet helps us to improve mood and cope Depression in following ways:

  1. Unconditional love: Pets are our four-legged friend who shows lots of affection without any expectation.
  2. Divert Attention:   Pets improve our mood because they can easily distract from stressful thoughts.
  3. Discipline: Pet helps us to maintain routine and it’s very important to manage depression. So, with dogs comes great responsibility.
  4. Physical Health: Pets do lots of physical activity and also motivate and force us to do an activity.
  5. New People: Pet Help us meet new people.

Umang Psychological Services
Phone: 011-69222229, 9891717772

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How can you help someone with Depression

Psychologist in DelhiThis Article based on Interview with Psychologist Dr. Arvind Otta. A few months ago, I was in Dibrugadh Rajdhani and my fellow passenger mourning continuously, after few hours someone told me that her child committed suicide tomorrow. There must be many reasons but depression should be one of them. So we need to care our family member if she/he is in depression. Following Guidelines can help you if your known, Family member or Friends suffers from Depression. Your support, motivation and encouragement may help them to overcome Depression. You may save someone’s life through following guidelines to maintaining your own healthy emotional state.
You can do the following if you help someone with depression:

1. Listen carefully without interrupting then and don’t advise them.
2. Present sympathy and provide help if he needed but must be accepted by someone.
3. Do some activity together like Outdoor games, Walk etc.
4. Must focus on your own emotional status too to stay emotionally balance
5. Guide them to eat healthy meal
6. You need to accumulate information about depression through books
7. You may also take help from Psychologist.

Before helping depressed individual we need to know the common symptom of Depression so we can take action at right time. If someone shows the following behavior that could be depression:

1. Someone lost interest in an activity like: sex, movie, hang out with friend and family.
2. Showing short tempered behavior
3. Unhealthy sleep pattern
4. Unhealthy Eating Pattern
5. Excessive use of Alcohol or other abusive drugs
6. Continuous complaint about muscles, joints pain, stomach pain and headache.

Posted in Arvind Otta, Depression, Online Psychologist in Delhi, online psychologist in India, Psychologist, Psychologist in Delhi | Tagged , | Leave a comment

Searching For the Best Online Psychologist in Mumbai

Searching for tAhe best online Psychologist in Mumbai

Searching for tAhe best online Psychologist in Mumbai

It is not just about consulting a psychologist. Only, quality counseling can bring a positive change. Good counseling is when the psychologist doesn’t have a need to fix the person or the problem, but empathizes with the client’s situation and emotional state and then, empower them to find the right solution on their own. We provide support to our clients at all times and especially in the times when they need to outbreak their general behavior patterns. We understand everyone who comes to seek counseling would have tried their best and come only when it is really tough to thrive.Umang Psychological Services and Education (UPS Education) also provide following services online:

 

Contact us on following detail to appoint your Psychologist
Umang Psychological Services & Education (UPS Education)
Customer Care: 011-69222229
Website: www.upseducation.com
E-mail: Care@upseducation.com

Posted in Anxiety Counseling in Delhi, Best Online Psychologist, Best Psychologist in India, Marital Counseling in India, Online Psychologist in Delhi, Relationship Counselor in Delhi, sexual related problem | Leave a comment

Umang Psychological Services Provide Best Online Counselor in Delhi

Searching for the best online Psychologist in India

Searching for the best online Psychologist in India

We want to secure quality Psychological Services like Counseling and Psychotherapy. Umang Psychological Services & Education (UPS Education) has started Online Psychological Services too because lots of people does not approach Psychologist due to unavailability of Psychologist or time. Umang Psychological Services & Education (UPS Education) is the first organization serves online counseling in India. Everyone wants to talk professional Psychologist when they are facing problem and they want advice from expert. Umang Psychological Services & Education (UPS Education) has dedicated team of Psychologist to provide you best Psychological Counseling or insight.

Umang Psychological Services and Education (UPS Education) also provide following services online:
Relationship counseling
Stress Counseling
Grief Counseling
Premarital Counseling
Post marital Counseling
Depressive counseling
Exam Stress Counseling
Sex-Related Counseling

Contact us on following detail to appoint your Psychologist
Umang Psychological Services & Education (UPS Education)
Customer Care: 011-69222229
Website: www.upseducation.com
E-mail: Care@upseducation.com

Posted in Anxiety Counseling in Delhi, Best Online Psychologist, Best Psychologist in Delhi, Best Sexologist in Delhi, Child Psychologist in Delhi, Marital Counseling in India, Online Psychologist in Delhi, Relationship Counselor in Delhi | Leave a comment

searching For the best online Counselor in Delhi

Searchin-g-for-the-best-onl It is not just about consulting a psychologist. Only, quality counseling can bring a positive change. Good counseling is when the psychologist doesn’t have a need to fix the person or the problem, but empathizes with the client’s situation and emotional state and then, empower them to find the right solution on their own. We provide support to our clients at all times and especially in the times when they need to outbreak their general behavior patterns. We understand everyone who comes to seek counseling would have tried their best and come only when it is really tough to thrive.Umang Psychological Services and Education (UPS Education) also provide following services online:

Contact us on following detail to appoint your Psychologist Umang Psychological Services & Education (UPS Education) Customer Care: 011-69222229 Website: www.upseducation.com E-mail: Care@upseducation.com

Posted in Anxiety Counseling in Delhi, Best Online Psychologist, Best Psychologist in India, Child Psychologist in Delhi, Marital Counseling in Delhi, Marital Counseling in India, Online career counseling, Online Psychologist in Delhi, Relationship Counselor in Delhi, Relationship Psychologist in Delhi | Leave a comment

Looking For the Best Online Relationship Counseling in West Delhi

Best online counselling

Best online counselling

Contact us on following detail to appoint your Psychologist Umang Psychological Services & Education (UPS Education) Customer Care: 011 – 69222229 Website: www.upseducation.com E-mail: info@upseducation.com

Posted in Anxiety Counseling in Delhi, Best Online Psychologist, Best Sexologist in Delhi, Relationship Counselor in Delhi, Relationship Psychologist in India, sexual related problem | Leave a comment

Excellent Online Stress Counselor in Delhi-NCR

Excellent Online Stress counselor in Delhi-NCR

Excellent Online Stress counselor in Delhi-NCR

Umang Psychological Services and Education (UPS Education) is the Best place for online Stress counseling. We have dedicated team of Psychologist to help you. If you have any kind of stress issues or problem and you want to talk an expert, it’s a Destination to resolve all your Stress issues and Confusion. Call us and appoint your Psychologist today, also provide following services online.

•          Relationship counseling
•          Stress Counseling
•          Premarital Counseling
•          Depressive counseling
•          Sex-Related Counseling

 

Contact us on following detail to appoint your Psychologist
Umang Psychological Services & Education (UPS Education)
Customer Care: O11-69222229
Website: www.upseducation.com
E-mail:Care@upseducation.com

Posted in Anxiety Counseling in Delhi, Best Online Psychologist, Best Psychologist in India, Child Psychologist in Delhi, Marital Counseling in Delhi, online psychologist in India, Psychologist in Delhi, Relationship Counselor in Delhi, Relationship Psychologist in India, sexual related problem | Leave a comment