Thought for Good Times

• Do what you love and love what you do.
• Control what you can control 
• Sit in tranquility and meditate
• Concentrate on your strength and work on your weakness
• Always remember something is better than nothing
• Thinking positive is better than positive thinking 
• Acceptance is the key to lead.
• Great mind discuss ideas
• Transform problems into challenges 
• human mindset otherside grass is always green. 
  

Exam Phobia

Exam Phobia

“EXAM Phobia is nothing but irrational thinking. Exams are always stressful.  Sometimes it is far beyond our expectations and preparation; what is coming in exam & what is not. Many negative thought processes enters our head when exams enter in our life. We become nervous, tensed & unhealthy because of such environments and conditions. We face many problems in preparing for exams, physical and cognitive problems like memory failure during exam; fast heartbeat, vomiting, stomach ache, etc are the symptoms which body feels when we face examinations. Phobia has no place in student’s life who have self confidence and belief in self and God.  We have to combat tactfully and with a sense of balance in all aspects of life. So what are you afraid of? Develop a positive attitude and thinking to face any exam phobia. 

Positive Notes:

• The quickest way to do many things is to do one thing at a time.
• “The plus symbol is made with 2 minus symbols!"

Attitude upgrading:

• Plan to reward yourself for your hard work

Techniques to Challenge

• Work out a time table
• Concentrate on difficult subjects but do Math and Language regularly
• Leave time for revision
• Take ample breaks in between
• Eat right, exercise and be happy
• Prioritize and manage your time
• Don’t hesitate I asking help 
• Avoid talking to friends who get stressed very easily 
• Write down everything you feel like you need to do
• Watch a film, a TV show, play cricket or listen to some music that makes you feel good.
• Take a warm water shower or a bath can help relieve stress.

On the big day 
• Don’t study all night before exam
• Start early to reach before time 
• Arrange all your equipment in advance. 
• Do some of the relaxation techniques so that you are calm and focused. 
• Don’t wind each other up with ideas of what might or might not come up in the exam. 

Final Tips: 
 Be positive about your approach towards study 
 Prepare a smart schedule and follow
 Conscious of the blue print of the question paper-number of questions, types of questions, nature of questions and marks allotment. 
 Have positive attitude ‘I can’ and ‘I will’. 
 Start learning, build confidence, and destroy fear.
 Eat Fresh and Warm Food and Drink Fresh  and Lukewarm Water
 Listen to Relaxing Music and Practice Relaxation Techniques 

WILL BOUNCE BACK!

It is normal to feel Inundated, stressed, anxious or grieve, among a wide range of other emotional reactions, in the current situation. Allow yourself time to notice and express what you’re feeling. As we all face uncertainty about the virus, there are measures we can take to stay calm.
The word Resilience has its origin in the Latin word “resilíre,” which means, “to leap back” or as I like to say, “Bounce back”. Resilience helps to make the uncertain things in our lives certain. Knowing how to “bounce back” from adversity and life challenges is something that all of us are able to do – we just need to know HOW.

Grip over Anxiety
Thornton describes anxiety as an anticipated worry or rumination about something that might happen in the future. 
 “Don’t think of it as doomsday. Look at it as finding a new normal. Ask yourself, ‘How do I want to live my life right now with these constraints?’ 
Plan something Different 
If all us feel in this present scenario that it is unusual then we also need take unusual steps to combat it differently same routine will not work, for example writing an article on your past experiences, journaling, doing some household chores – baking cake your way or preparing food your style, plant a home plant, hone your skills through online platform, do something which you were planning since long time, take time smell roses. 
Practice Simple Mindfulness Techniques 
For example: 
Sit in a serene place or safe environment. 
A Hold your breath as much you can and then release smoothly. (3-4 times in one sitting)
B While holding your breathe count as many numbers you can then try to count same while releasing (3-4 times in one sitting)
C Five at once with deep breathing 
1. Clench your Fist (keep it on your thigh)   - 

2. Tautening your toes backward-  

3. Hold your abdomen inside- 

4. Tauten your shoulders upwards-

5. Closing eyes

At this point of time our focus should be on thinking positive come what may we will bounce back.

Dr Johnsey Thomas 
Psychologist  

Superseding the Negative THINKING (Worry)

One of the most widespread and damaging daily habits that people get caught up in definitely must be the habit of worrying. Extended worry deprives you of vitality, fervor and energy and leaves you physical and mental wreckage. Psychosomatic specialist point out that persistent worry is cause of various diseases such as allergies, cardiac trouble, high blood pressure and a host of other illnesses too numerous to cite.

The apprehensive mind is confused, alienated and is thinking pointlessly about a lot of things that may or may not true. Anxiety, really, is due to inactivity, apathy and at times over thinking; because when you get up, you do not have to think these types of thoughts. You can think of harmony, serenity, appropriate action, love and understanding. You can displace the negative thought with a constructive or positive thought. Your trouble is in your mind. You have a longing, the fulfillment of which would resolve your problem. But when you look at surroundings and circumstances as they are, an unhelpful thought comes to your mind and your desire is in dispute with your fear. Your apprehension is your mind's acknowledgment of the negative conditions.
In a nutshell when worry thoughts come to your mind, prompt you that Infinite Intelligence is fetching your desire, ideal, plan or purpose to pass. All conditions, circumstances and events are subject to alteration. Every created thing will some day pass away. The age-old saying: This, too, shall pass away, is always true. But your mind and Spirit, the personality of you, will never pass away.
That's superseding the negative Thinking.


Dr Johnsey Thomas 
Senior Psychologist 
Aster Prime Hospital Hyderabad

CORONA! FROM WHERE TO GET LEGITIMATE INFORMATION 

Seek information only from legitimate information sources only 

DURING THIS PERIOD HOW TO LOOK AFTER YOURSELF
Self-care in the wake of the coronavirus outbreak includes focusing on things you can control (like having good hygiene) instead of those you cannot (stopping the virus). Where possible, maintain your daily routine and normal activities: eating healthy meals, getting enough sleep and doing things that you enjoy. Consider creating a daily routine that prioritise your wellbeing and positive mental health. Activities, like taking a walk, meditating or exercising, can help you to relax and will have a positive impact on your thoughts and feelings. The Mental Health Foundation, for example, recommends that you see it as an opportunity that might have benefits like finally catching up on sleep.

HOW CAN WE MAINTAIN A SENSE OF HOPE AND POSITIVE THINKING
Try and focus on things that are positive in your life. WHO recommends finding opportunities to amplify the voices, positive stories and positive images of local people who have experienced the novel coronavirus and have recovered or who have supported a loved one through recovery and are willing to share their experience?

WHAT ARE THE RED FLAGS
One way to manage moments of distress is to identify key thoughts or physical sensations that tend to contribute to your cycle of distress and feelings of being overwhelmed. Our thoughts (“Why can’t I concentrate?”), feelings (frustration, worry, and sadness), physical sensations (tension, upset stomach, jitters) and actions (such as compulsively checking the latest COVID statistics) each feed into and amplify these negative emotional spirals. Addressing one aspect of this loop by, for example, actively reducing the physical symptoms (I use box breathing: breathe in for four counts, hold for four, breathe out for four and hold for four, then repeat) can de-escalate the cycle and help you regain control.

HOW TO BE COMFORTABLE IN YOUR NEW WORKSPACE
Be aware of your workspace, audio setup, and desk and chair comfort which can affect your posture and productivity. You may choose to wear work clothes or work shoes to help you feel prepared for work; and leisure wear to help you transition to personal time, just as you would when coming home from work.

HOW ONE CAN ACKNOWLEDGE THEIR FEELINGS
It is normal to feel overwhelmed, stressed, anxious or upset, among a wide range of other emotional reactions, in the current situation. Allow yourself time to notice and express what you’re feeling. This could be by writing them down in a journal, talking to others, doing something creative, or practising meditation.

HOW CAN WE PAY ATTENTION TO THE PRESENT MOMENT (MINDFULNESS)
Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.
Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

HOW DO I KNOW IF I’M UNWELL?
If your beliefs,thoughts, feelings or behaviours have a significant impact on your ability to function in what might be considered a normal or ordinary way, it would be important to seek help.

This is unlikely to be the writer’s retreat that you have long dreamt of. The suggestion that periods of quarantine might bring unprecedented productivity implies we should raise the bar, rather than lower it. Do not underestimate the cognitive and emotional load that this pandemic brings, or the impact it will have on your productivity, at least in the short term. Difficulty concentrating, low motivation and a state of distraction are to be expected. Adaptation will take time. Go easy on yourself. As we settle into this new rhythm of remote work and isolation, we need to be realistic in the goals we set, both for ourselves and others in our charge.

HOW TO MANAGE OUR STRESS THRESHOLD
Try to lay a solid foundation for your mental health and well-being by prioritizing your sleep, and practise good sleep hygiene (for example, avoid blue lights before bed, and maintain a routine around your sleep and wake times). Eat well (be conscious that you might be inclined to lean on alcohol, or other indulgences, to manage stress — this is understandable, but potentially damaging in the long run). Exercise: it will lower your stress levels, help you to better regulate your emotions and improve your sleep

MAINTAIN ROUTINE IS YOUR CLOSE FRIEND
It helps to manage anxiety, and will help you to adapt more quickly to this current reality. Create clear distinctions between work and non-work time, ideally in both your physical workspace and your head space. Find something to do that is not work and is not virus-related that brings you joy. Working in short bursts with clear breaks will help to maintain your clarity of thought.

Mask your Face not People

FEAR, STRESS, STIGMA IN TIMES OF COVID

Fear and anxiety about disease can be devastating and cause sharp emotions, particularly during uncertain times of Covid -19. It is important to take time for yourself to manage your mental health. Even though anxiety is a natural and anticipated likely reaction to the pandemic, too much anxiety can start to cause harm. Stigma has exacerbated the suffering from every major infectious disease epidemic in our history, and it will certainly play a role in the current Covid-19 pandemic. Experiencing stigma from others can lead to elevated depressive symptoms, stress, and substance use.

Tips to combat Stigma
• Know the facts about how the virus spreads and infection risk.
• Understand that anyone can contract the virus.
• Be kind; remember we are all human.
• Stay informed—but don’t obsessively check the news
•
Steps us handle Stress and maintain Mental Balance
• Focus on the things you can control
• Plan for what you can
• Take care of your body and spirit
• Be kind to yourself.
• Maintain a routine as best you can.
• Take time out for activities you enjoy.
• Get out in nature, if possible. Sunshine and fresh air will do you good.
• Find ways to exercise.
• Keep things in perspective.
• Count on your own strengths.
• Take up a relaxation practice. When stressors throw your nervous system out of balance, relaxation techniques such as deep breathing, meditation, and yoga can bring you back into a state of equilibrium.

Acknowledge your feelings. Whatever you are feeling right now, know that it’s okay to feel that way.

Dr Johnsey Thomas
Psychologist
Aster Prime Hospital