Total 228 Blog Posts

  • 12 Jul
    eWellness Expert

    Spontaneous Self-Affirmation adds to your Mental Wellness.

    motivation

    Self-affirmation refers to a recognition and acceptance of the self or existence itself in a positive way.

    A person develops values and principles that are relevant to him or her and identifies him/herself with it; when those values are confronted with alternate views that seems to threaten their belief of self, they react defensively; such people who learn to agree with themselves strongly tend to be happier individuals.

    Self-affirmation theory is a psychological theory that focuses on how individuals adapt to information or experiences that are threatening to their self-concept. Claude Steele originally popularized self-affirmation theory in the late 1980s, and it remains a well-studied theory in social psychological research, though it was preached by French psychologist Emile Coué back in 1920s.

    Knowing yourself is important, valuing your capability is very significant for personal development.

    When you say ‘I can’, you actually cross many hurdles, towards your goal.

    Many such positive statements spoken to self can help a person progress in different fields, from growing business, education, weight loss to social communication.

    When you are content with yourself and satisfied with your abilities, you tend to be stress free.

    "An emerging set of published studies suggest that a brief self-affirmation activity at the beginning of a school term can boost academic grade-point averages in underperforming kids at the end of the semester. This new work suggests a mechanism for these studies, showing self-affirmation effects on actual problem-solving performance under pressure," said J. David Creswell, assistant professor of psychology in CMU's Dietrich College of Humanities and Social Sciences.

    A recent survey performed by the Health Information National Trends Survey 2013, on US adults proved that optimism is directly related to good mental health.

    Even cancer survivors were evaluated as control group to gain a deeper understanding of spontaneous self-affirmation.

    Results showed that participants higher in optimism reported better health on nearly all indices examined, even when controlling for SSA. Participants higher in SSA reported lower likelihood of cognitive impairment, greater happiness and hopefulness, and greater likelihood of cancer information seeking. SSA remained significantly associated with greater hopefulness.

    We have already discussed in our article You are worthy, love yourself that loving yourself is very important to stay happy.

    Spontaneous self-affirmation gives high self-esteem, which helps in developing immense confidence within a person.

     

    How will you develop a spontaneous self-affirmation?

    The more you bother about others’ opinion, the more you are likely to get nervous, anxious and upset. This not only affects your mental wellness but also your cognitive abilities to task in situations.

    However, to believe in yourself, you need to be honest and positive.

    Develop good humour; that will help you to fight with all kinds of odd situations with a brave face.

    Increase your knowledge; read more to know more, when you have the backing of knowledge and wisdom with you, you will be more confident in any kind of discussion or conversation; you can easily say to yourself, “I know better than anyone else”.

    Exercising has always proved to be a positive booster. It helps you remain fit, and when you are physically fit, you automatically feel confident.

    Look towards the brighter side of things. Appreciate the good qualities in you. There is nothing wrong in saying “I am good”, that gives you happiness; for why should your estimation depend on someone else!

    Defend yourself in a positive way, enjoy every moment of your life, being your best friend.

    References 1 2 3 4

     

  • 09 Jul
    Dr. SUSHIL K SOMPUR

    The comprehensive guide of Depression treatment options

    depression

                Depression, for those who have suffered from it, would seem to have had its origins in sin and past life guilt and, for those who have been treated and have gotten better, would seem like any other illness worth taking a chance with the doctor and having benefited from it. 

    psychological problem are so hard to have someone be convinced for treatment primarily because these problems are so subjective and therefore difficult to detect, except for the experienced psychiatrist or psychologist, and also there are no numbers to give these illnesses some amount of objectivity. 

    Treatment of depression is therefore challenging to say the least and to say that they are not insurmountable would be an understatement, especially with the plethora of remedies we currently have for treating depression.

     

                Before we start off on a journey of knowing what to do when a person is depressed, we need to know what depression is. 

    Depression is a clinical syndrome of a cluster of symptoms including but not limited to sadness of mood, loss in interest in things or activities that were previously cherished, feelings of guilt that are not necessarily real, loss of energy or lethargy, difficulties in concentration, difficulties in appetite and sleep, and suicidal ideations.

     

    Are there Natural remedies?

     

                There are many natural remedies for depression that are described in medical textbooks as well. 

    We all know about the importance of exercise for physical health; however, we seldom consider it as important for mental health as it should be. 

    A daily routine of exercises, mild to moderate, or at regular intervals if the exercise is strenuous for example ever 2-3 days a week. 

    There is no set regimen, which means that you are at your own will to choose what is comfortable for you.  The bottom-line being that, you need to do it without fail. 

    An example of an exercise routine for someone going to the gym would be 40 minutes of exercise involving initial stretching and 20 minutes each of isometric and isotonic exercise. 

    This would involve both weights and cardio training. 

    The science behind exercising is that it releases hormones in the brain called endorphins. 

    Endorphins are opiate receptor binding hormones that cause pain relief as well as happiness.

     

                Food has been related to health in general and again people would mostly think about food for physical health. 

    Although food is helpful when a diet is maintained for physical health it is also very beneficial with regards to mental health. 

    As such foods that are rich in multivitamins and multi-mineral micronutrients are helpful for depression. 

    Food rich in omega-3 fatty acids are recommended.  Evidence also suggests that foods that contain these substances for example certain kinds of fish are good to include in the diet plan of depressed people since it alleviates depressive symptoms. 

    Antioxidant rich foods (i.e. foods rich in Vitamin E, Vitamin C and beta carotene) are helpful in depression and other psychological problem . 

    Complex carbohydrate rich food is also recommended in depression.  The Mediterranean diet is a balanced, healthy eating pattern that includes plenty of fruits, nuts, vegetables, cereals, legumes, and fish. 

    Calcium and Vitamin D is also linked to better mental health especially in those who do not have enough sunlight exposure either because of sunlight being deficient or for those who cover themselves while outside due to cultural or seasonal necessities. 

    Selenium rich foods such as nuts in limited amounts are also known to treat depression.

     

                Making lifestyle changes may also help in symptom relief for depressed persons. 

    If one is in the habit of a regular substance use such as alcohol or other drugs, this in itself may contribute to depression. 

    It is highly recommended that you go off of alcohol or substances if that is the case. 

    Sometimes combination of these addictive substances along with medications for depression given by a psychiatrist may render the antidepressants useless.  Certain other foods like caffeine when taken in excess and closer to bedtime may interfere with sleep and precipitate depressive features as well as anxiety. 

    In such cases cutting down on caffeinated beverages especially the one closer to the bedtime or decreasing the total amount of caffeine consumed per day may be beneficial.

     

    Are there medications to help depressed patients?

     

    There are many medications in the armamentarium of a psychiatrist that can help alleviate the depressive symptoms. 

    Many of these medications have evidence with regards to their being better than nothing at all for treatment of depression. 

    Hence, if a person is suffering from depressive symptoms despite taking up non-medication measures to help with depression, medications are a sure way to seek help. 

    All medications should be taken under the supervision of a qualified psychiatrist. 

    Medications for depression, like the medications for any other illnesses, have side effects and these side effects differ for different people. 

    Therefore a good judge of the kind of medication one needs for their depression would be a psychiatrist. 

    Please consult a psychiatrist for a thorough evaluation and medication management for depression.

     

    A common question that patients in particular and people in general have about medications for depression, especially and for psychological problems broadly is that of efficacy and effectiveness. 

    Another question is about the possibility of “addiction” to these medications. 

    To allay any anxiety about antidepressant medications – these mood elevator medications are not addictive and they have proven efficacy and a lot of evidence for their effectiveness. 

    Different people need different medications for depression and these medications may need to be titrated over time to help optimize their dosages for good response. 

    The ideal goal of treatment is - remission, which is to say that the aim of treatment is to completely rid the patient of all symptoms of depression and have the patients come back to baseline in terms of their functionality.

               

    How about talk therapy?

               

                Yes, psychotherapy or counseling as it is otherwise called is one of the treatments of depression. 

    There are various kinds of psychotherapy for example Inter-Personal Therapy (IPT), Cognitive Therapy (CT), Behavioral therapy (BT), Cognitive Behavioral Therapy (CBT), Psychodynamic psychotherapy, etc. 

    Evidence exists in literature that a combination of psychotherapy and medication management for depression is better than either of these modalities on their own.           

  • 09 Jul
    Dr. SUSHIL K SOMPUR

    Vaginismus and Depression in Women


    vaginismus and depression in women

    Apart from the cyclical changes in both physiological and psychological terms that women have to endure and become resilient, women also need to change to external circumstances.  

    They are probably designed to be flexible enough for change.  However, depression can get the better of even the so called toughest woman and it is something that can be treated to the fullest degree.  

    Among the various symptoms of depression that are easily modified with medications, the one symptoms that is rarely discussed is that of sexual problems or sexual disinterest due to physical causes resulting in depression.  

    A specific sexual disturbance that comes to the fore especially during the initiation of first sexual contact or encounter is that of dyspareunia.  Dyspareunia is the difficulty to perform sexual acts due to pain or discomfort either in the male or the female.  And the female version of dyspareunia is called vaginismus.  

    So vaginismus is the condition where pain and spasms occur as a result of physical contact or pressure during sexual intercourse. 

    There are various successful vaginismus treatments that do not require medications, surgical operations, psychotherapeutic measures, nor any other complex interventional procedures.

     

    Vaginismus is treatable and the success rates are quite high. 

     

    Among the most effective treatment approaches are a combination of pelvic floor control exercises very commonly known as kegel exercises, insertion or dilation training using objects that are specific to the sexual treatment procedures, pain elimination techniques using psychotherapeutic measures like exposure and response prevention, transition steps with incremental tolerance to pain and enjoyment of the act, and exercises designed to help women identify, express and resolve any contributing emotional components either from the past experiences or from ill-informed sexual learning experiences which are mostly hearsay.

     

    Treatment can often be done by the woman at the privilege of confidentiality at home, allowing a woman to work at her own pace in privacy, or in cooperation with her health care provider.

    The sexual pain, tightness and penetration difficulties that are due to vaginismus are completely treatable and can be fully overcome with no remaining pain or discomfort, over the course of time.

     

    Women experiencing pain or tightness during sexual activities, penile penetration problems including unconsummated relationships, can expect a very high degree of resolution of their vaginismus. This would allow for full pain free and adequate intercourse to the satisfaction of both partners.

     

    Vaginismus treatment exercises follow a manageable, step-by-step process

     

    Step 1 – Understanding Vaginismus

    It is a mostly educational part where the patient is provided education about vaginismus and the various causes of the condition.  It provides an overview of vaginismus and how sexual pain, tightness, burning sensations or penetration difficulties may result from it. This helps women to get started by being proactive about their sexual health as understanding vaginismus is fundamental to the process of overcoming it.

     

    Step 2 – Sexual History Review & Treatment Strategies

    A balanced approach is taken to help women review and analyze their sexual history. Exercises help identify and evaluate any events, emotions, or triggers contributing to vaginismus sexual pain or penetration problems. Checklists map out the woman’s sexual history.  Topics also include blocked or hidden memories and how to move forward when there have been traumatic events in a woman’s past.

     

    Step 3 – Sexual Pain Anatomy

    Psychoeducation about sexual anatomy and function can also help alleviate many misconceptions about the causes of vaginismus. The causes of pelvic pain and penile penetration problems, may become overt and an understand of the same is helpful in diagnosis of the condition and treatment. Confusion regarding problems with inner vaginal areas and vaginal muscles frequently lead to misdiagnosis and frustration. Topics include how to distinguish what kind of pain or discomfort is normal with first-time or ongoing sex and what physical changes take place during arousal to orgasm cycles in the context of sexual pain or penetration problems. Anatomy areas such as the hymen and inner vulva are explained.

     

    Step 4 – Vaginal Tightness & The Role of Pelvic Floor Muscles 

    Female sexual pain and penetration difficulties typically involve some degree of involuntary tightening of the pelvic floor. This step focuses on the role of pelvic floor muscles, especially the pubococcygeus (PC) muscle group, explaining in great detail how once they are triggered they continue to cause involuntary tightness with attempts at intercourse. Effective vaginismus treatment focuses on retraining the pelvic floor to eliminate involuntary muscle reactions that produce tightness or pain. Learning how to identify, selectively control, exercise and retrain the pelvic muscles to reduce pain and alleviate penetration tightness and difficulties is an important step in vaginismus treatment.

     

    Step 5 – Insertion Techniques

    For women with penetration difficulties or pain, techniques must be learned to allow initial entry without pain. In this step, women practice pubococcygeus (PC) muscle control techniques as they allow the entry of a small object (cotton swab, tampon, or finger) into their vagina, working completely under their control and pace. Any involuntary muscle contractions that had previously closed the entrance to the vagina and prevented penetration are overridden. Women begin to take full control over their pelvic floor and learn how to flex and relax the pelvic floor at will, eliminating unwanted tightness and allowing entry.

     

    Step 6 – Graduated Vaginal Insertions 

    When used properly, vaginal dilators are effective tools to further help eliminate pelvic tightness due to vaginismus. Dilators provide a substitute means to trigger pelvic muscle reactions. The effective dilator exercises in Step 6 teach women how to override involuntary contractions, relaxing the pelvic floor so it responds correctly to sexual penetration. Graduated vaginal insertion exercises allow women to comfortably transition to the stage where they are ready for intercourse without pain or discomfort.

     

    Step 7 – Sensate Focus & Techniques for Couples To Reduce Pelvic Floor Tension

    Helping with the transition to pain-free intercourse, this step explains sensate focus techniques for couples to use to reduce pelvic floor tension and increase intimacy. Couples begin to work together during this step as exercises teach how to successfully practice sensate focus (controlled sensual touch) and prepare for pain-free intercourse using techniques from earlier steps. The exercises are designed to build trust and understanding and assist in the process to adjust to controlled intercourse without pain.

     

    Step 8 – Pre-Intercourse Readiness Exercises

    Finalizing preparations for couples to transition to fully pain-free intercourse, this step completes pre-intercourse readiness. Couples review and practice techniques that eliminate pelvic floor tension and prepare to transition to full intercourse. Preparing ahead of time to be able to manage, control and eliminate pain or penetration difficulties, the exercises assist with the final transition to pain-free intercourse.

     

    Step 9 – Making The Transition to Intercourse

    Step 9 explains the techniques used to eliminate pain and penetration difficulties while transitioning to normal intercourse. Many troubleshooting topics are covered (with supporting diagrams) such as positions to use to maximize control and minimize pain, tips to ensure more comfortable intercourse, etc.

     

    Step 10 – Full Pain-Free Intercourse & Pleasure Restoration

    The final step toward overcoming vaginismus includes penis entry with movement and freedom from any pain or tightness. Step 10 exercises are designed to educate, build sexual trust and intimacy, and complete the transition to full sexual intercourse free of pain. Couples can begin to enjoy pleasure with intercourse, initiate family planning, and move forward to live life free from vaginismus.

     

    Dr SUSHIL KUMAR S V 

    MB BS, MHA (USA), MD (PSYCHIATRY)(USA) 

    MIMA, MISDA, MIAN, MARDSI, FIPS (National, South Zone and Karnataka Chapters) 

     

    KMC Reg No 71444 

    IPS No LF-19557

    ANTAHKARANA CLINIC 

    3036 "KONDAJJI BASAPPA" 

    8th Main 2nd Cross MCC 'B' Block 

    Davangere 577004 KARNATAKA 

    INDIA 

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  • 29 Jun
    Oyindrila Basu

    How this Google video fights with your Negative thoughts.

    google video

    Negative thoughts can be really challenging for a person. Feelings of apprehension, anxiety and panic are associated with it. When we allow your negative thoughts to empower us, we actually become ‘energy vampires’ and then we can endlessly complain about our misfortunes, or some created ideas of deprivation and hopelessness.

    Sometimes, the negative thoughts about a place or a person or culture, is so strong that we want to nurture it till the end of our lifetime.

    That is not the right attitude. Negative thoughts can affect your mental health badly;

    it can also be detrimental for your decisions and actions. It is very important to identify the cause of your negativity and replace it with positivity.

    Watch the video and see what happens to a father, who had once had the ambition of becoming a hero in the film industry, but alas!

    We have discussed many times, that we should change our weaknesses into our strength; we should try and convert the failures to successes, and it doesn’t happen in one day, it’s a process.

    Negative thinking can be very strong and devastating at times. They have a pattern, and usually follow with the question ‘what if’.

    If we say that you should never think negatively, that is giving a blank advice. Poor thoughts will occur time and again, because our external environment is filled with varied energies, and situations are not under our control.

    If we fail in an exam, we cannot possibly feel happy about it, can we?

    But it is important to know how to get rid of this pool of sorrow. Changing the negative thought processes into positive ones, is really a battle which we fight with ourselves.

    Every moment, we human beings are fighting internal wars to depict the right and the wrong, the truth and what is untrue. Someone rightly said, the battle of Kurukshetra is only symbolic of the antardandwa (inner conquest) that every human being has to fight.

    However, bringing yourself into positive light is not so difficult; follow 3 steps-

     

    • Identify your negative thoughts- To treat a disease, you have to first diagnose what it is and where it came from. Similarly, you have to know what you are thinking is not right, it is a negative outlook to life. You have to understand first that you are imbibing and spreading negative energy.

     

    • If you are having anxious thoughts and worries, that is negativity- If you often find yourself saying, “I am the biggest loser, my life is full of troubles, nothing can be right”, then your thoughts are not channelized. Even for dangerous is the fact when you often ask yourself, “what if”. “What if I get punished in school tomorrow”, “What if these people come again, to threat us”, “what if I lose all my money”, “what if my family dies in an accident”, “what if I have to go back and stay with my in-laws again,” “what if there be regular fights again”, such questions often occur, and when we do not find an answer to them, we start predicting everything which is very negative.

     

    • Self-criticism and beating- If you constantly demotivate yourself with critical self-analysis, it is completely unhealthy. If the self-critic wakes up more often than what is normal, you can be sure, you are being driven towards negativity. “I am worthless, I am not as smart as others, I can never do anything properly”, all these analyses will finally lead to a point, “Nothing can happen of me in this life”.

     

    • If you are always blaming yourself for everything, that is a negative thought pattern. For e.g. “My father died because of me, if I would be at home, may be, he would live”, “I am the culprit behind ruining the show, if I would check the curtains before, they would not fall” and things like that are said by people completely engrossed in the negativity. One of the reason is that they sub-consciously estimate themselves too highly, beyond what they are capable of, and beyond what normally they should do. On the other hand, with such self-blame, they also want some sympathy from others. Hence guilt for no reason is a symptom of negativity.

     

    • If your thoughts are negative, you will always see what is wrong in your life, you will only envision the problems.

     

    • If you always feel that you don’t have enough, you can know, that your thoughts are taking the wrong path.

     

    • Let your negativities be- when you have identified your negative thoughts, you know which are the places they are erupting from. You cannot always turn away from the reality, that is not practical. You cannot be playing the lyre thinking that’s all’s fine when the world is on fire. No, that is not possible. It is sheer ignorance and negligence of responsibility. However, let your thoughts come and pass off on their own. Do not engage yourself in those thoughts. Try to keep yourself aloof, as an observer who is unbiased, can see the truth, but doesn’t react to it, when it is of no use.

     

    • Replace your negative thoughts with positive ones- For e.g. if you have not got in joint entrance and having to study a general course in science, do not think that life is at dead end, never; look towards the good things that this difficult situation has brought to you, cherish the experience of a higher education, higher degrees and thank the opportunity that is making you a scholarly person than just being an employee early in life.

     

    Similarly, if you have lost your job, it is definitely a tough time, but if you have to think rationally, and work properly, keep yourself calm, and think of the good things that this situation is bringing to you.

    In situation of financial crisis, you are learning to control your expenditures, you learning to spend wisely, these are positive things that this difficult situation is teaching you.

    As we have seen the video, the father could not become a film star in his entire life, but he should cherish the fact that he has been able to spend more time with his famly. He has a good wife and a loving son in his old age to support him.

    He should cherish the fact that his love for cinema remained forever, through his job, and he got the opportunity of watching each and every movie that released for free.

    So if there is something wrong happening, there are always thousands of good things happening too, be grateful for them.

    Besides everything, try to be always thankful for what you have.

    Always believe in yourself that you can make things possible. 

    Read more:

    7 Ways to Believe in Yourself.

    How To Stop Worrying? 

  • 16 Jun
    Oyindrila Basu

    7 Ways to Believe in Yourself.

    believe yourself

    Self-belief is the prime strategy towards success. However, having it and maintaining it need to be practised. When you think something is impossible, you will never truly try for it; the fact is you have to understand that they are achievable if pursued and that you have the capability to do it.

    • Defining the goal: You have to be clear about what you want, then you can focus on a proper thing. You need to face your goal with stoicism which means that you need to work on what is there in your control.

    For e.g. if your goal is to have a good business, instead of giving excuses like you don’t have enough money, customers never turn out, there is too much competition etc. try what you can. Give it ample time. Study the market of the particular field regularly; spend a fixed amount (that is affordable to you) every week for promotion and advertisements till you get the sale.

    •  Consistency: Practice makes perfect is an old proverb. Sticking to your goal is something very important. Something which is not practised regularly loses its value or initiation. Keep up your efforts towards your goal, you cannot expect results within one week; results are not in your control, but the hard work is.

    E.g. you want to improve your handwriting. You cannot stop at the end of week one. Keep practising your handwriting books; keep writing the cursive ‘A’ again and again. Start a new book after another till you get the perfect sentence writing.

     

    • Do your maths- Calculations are important. If you have the first two steps done; then you have to know the demands of the market, the statistics with which the business moves. That means, you have to increase your knowledge with the market study on your relevant field to make your work successful. Knowing your maths will boost your confidence; i.e. you will know you are going on the right way and following the right strategies.

     

    • Face your disappointment: You will face failures in your attempts and you will be disappointed, that is natural, but don’t give up. Positivity means believing that The greater the negative situation, the greater the potential of positive impact

     

    • Negative Inspiration: Push yourself to do what you are not perfect at. Know more about your peers, so that you are at par with them. Use the fear of failing to instigate yourself towards success.

     

    • Positive Inspiration: Use your happiest memories to keep yourself boosted.

     

    chase your dream 

    • Don’t be invisible: keep up your efforts. Do not be discouraged with negative feedbacks of others. Always keep showcasing the efforts for they will yield positive effort someday.

    Video:Microsoft CEO Satya Nadella: Believe in Yourself.