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A pleasant workplace is more than just feeling good; it's about realizing your best potential. According to studies, employees that are happy at work include: 

Increased productivity: Positive emotions improve focus, efficiency, and creativity. 

Healthier: Lower stress levels minimize the likelihood of burnout and increase general well-being. 

More engaged: Joy cultivates a sense of connection and excitement for undertakings. 

Better collaborators: A positive attitude improves teamwork and communication.

Why Workplace Joy Matters ?

Micro-relaxation exercises are easy, fast routines that can help you de-stress, concentrate, and rediscover your sense of purpose and happiness. These approaches, which take only a few minutes, can have a significant impact on your mental and physical health, allowing you to thrive even during stressful workdays.                  While achieving professional joy may appear to be a high objective, micro-relaxation techniques offer a practical beginning point.

What Are Micro-Relaxation Exercises?

Micro-relaxation exercises are quick, focused activities that encourage relaxation, mindfulness, and mental clarity. Unlike long breaks or extensive self-care routines, these activities can be easily introduced into your workday without interfering with productivity. They emphasize simple activities that provide big consequences, such as reducing stress, recharging your batteries, and approaching jobs with new zeal.
Top Micro-Relaxation Exercises for the Workplace
 
Deep breathing excerise  to reset your mind.

Breathing is a natural stress reliever, yet we often overlook its effectiveness. Shallow breathing is a common stress response, and correcting this habit can immediately relax your body and mind.
 How To Practice: 
Sit with your back straight. 
Take a deep inhale through your nose for four seconds.
 Take a four-second breathhold.
Slowly exhale through your lips for 6 seconds. Repeat the cycle 3-5 times.
Progressive Muscle Relaxation (PMR) Physical tension can build up unknowingly during the day. PMR is an easy method for releasing it. 
How to Practice:
 Begin from your feet. 
Tense the muscles in your toes for 5 seconds, then relax. 
Begin with your calves, then your thighs, stomach, hands, arms, shoulders, and finally your face. As you release, notice how your body feels lighter and more relaxed. 

Tip: This strategy works exceptionally well during high-stress situations or before large meetings.
Gratitude Check-Ins.
 Taking a moment to reflect on what you're grateful for can help you change your mentality. 
How to Do It:
 List one thing that made you smile or feel good today. 
Give a pleasant word to a colleague or thank someone for their assistance. Cultivating thankfulness might help you feel more purposeful and joyful at work.
Mindful Pauses 
Taking a brief stop can improve your mental clarity. 
How To Do It:
 Close your eyes for 30 seconds. 
Concentrate on your breathing and let go of any ideas about work.
 To help you relax, imagine a quiet location, such as a beach or forest. This technique allows you to refresh and approach activities with newfound enthusiasm.
Stretching at your desk
 Sitting for a long time might cause stiffness and discomfort. Gentle stretching not only relieves physical tension, but it also rejuvenates the mind. 
Try these movements:
 Stretch your arms above and hold your hands together. 
Roll your shoulders back in gentle circles. 

Stand and perform a slight forward fold to stretch your hamstrings and lower back. 

These basic stretches take only a few seconds and will leave you feeling rejuvenated.


Micro relaxation for work place happiness

Imposter syndrome is the tendency to question your abilities and accomplishments. You're
afraid that people may eventually understand that you're not as talented or deserving as they
think. While imposter syndrome is not a diagnosis of mental illness, it can have serious negative
effects on all aspects of your life. Other names include fraud syndrome, imposter phenomenon,
and imposter experience.
It frequently appears as: Being "found out" is a fear. As a result of imposter syndrome people
may engage in:
- Working too much to make up for perceived shortcomings
- Downplaying achievements.
- Avoiding new chances because of self-doubt.
Why it happens :
1. Internal factors
Perfectionism: Perfectionists frequently hold themselves to unreasonably high standards. They
interpret their inevitable failure as a setback, exacerbating feelings of inadequacy.
Fear of Not Getting It Right: A strong fear of failing or making mistakes can cause self-doubt
and a propensity to undervalue accomplishments.
Low Self-esteem: Individuals who have poor self-esteem could find it difficult to accept
accomplishment and instead concentrate on their alleged shortcomings.
Thinking too many Feelings of inadequacy: it can be intensified by continuously evaluating
one's performance or contrasting oneself with others.
2. External Factors.
Workplace Culture:
Individuals working in competitive or high-pressure workplaces may feel compelled to
constantly show their worth. A lack of feedback or recognition from executives might sometimes
cause employees to underestimate their achievements.
Social Comparison: Comparing oneself to highly skilled coworkers or peers might lead to the
erroneous impression that you are less capable, even if they merely have more experience.
Lack of Representation: In workplaces where you are an underrepresented group (e.g., by
gender, race, or socioeconomic status), you may feel increased pressure to perform and a
greater fear of failing.

3. Situational Triggers.
New roles or challenges: Starting a new job, getting a promotion, or taking on new
responsibilities can all take you out of your comfort zone and cause you to question yourself.
Past Experiences: Childhood messages such as "You need to work twice as hard to succeed"
or overly critical parenting can instill emotions of inadequacy that persist into adulthood.
Imbalanced Feedback: Receiving more criticism than appreciation can cause people to focus
solely on what they're doing wrong and ignore their accomplishments.

Introductory to imposter syndrome 

1. Recognize and understand your feelings.:
The first step is to recognize that you have impostor syndrome. Why is it important? Labelling
your sentiments allows you to separate them from reality. For example,
reframe the thought, "I don't belong here",& as, & "This is impostor syndrome talking". Reflect on
the triggers that cause these sensations. Is it the start of a new role? Presenting during
meetings? Knowing your triggers allows you to manage them more efficiently.
2. Reframe Negative Thoughts. Challenge the inner critic that feeds imposter syndrome.
Why it matters: Negative self-talk perpetuates doubt. Replacing it with productive thoughts will
help you adjust your perspective. Take action: Reframe the situation. For instance: Comment : "I
only got this job because I was lucky"
Change your perspective: "I got this job because I have the skills and experience the team
values" The thought: "I'll fail if I try something new" ; Rewrite as follows: "Trying something new is how I grow, and I have succeeded before".
3.Stop comparing yourself with others. Social comparison is a common trigger for imposter
syndrome.
Why it matters:
Everyone's journey is unique. Constant comparison to others distorts your perception of your
ability.
Action step: Prioritize your improvement over other's; achievements. When you admire
someone, inquire about their journey. You'll probably realize that they've had their own
challenges.
4. Seek Support. Share your feelings with trusted people. Why is it important? Discussing your
experiences normalizes them as well as allows you to acquire perspective. Many people you
admire have probably felt the same way.
Action Step: Ask a mentor or coworker for advice. Join professional groups with similar
experiences (for example, women in leadership or early-career professionals).
5. Focus on a Growth Mindset. Change your perspective from perfectionism to progress.

Why is it important? Impostor syndrome thrives on the idea that you must be perfect. Embracing
growth allows you to see problems as chances for improvement.
Action Step: Set learning-based goals instead of outcome-based ones.
For example, instead of saying "I must succeed in this project", say & I'll learn new skills through
this project" ; Mistakes should be treated as data points rather than as failures.
6. Practice self-compassion. Be gentle to yourself, especially during difficult times.
Why is self compassion important to overcome imposter syndrome ?
The impostor syndrome feeds on harsh self-criticism. Self-compassion enables you to face
obstacles with resilience. Assume a friend is in your circumstances. What advice or
encouragement would you provide them? Extend the same kindness to yourself. Use
affirmations like "I am capable, and it's okay to learn as I go".
7. Practice self-compassion. Be gentle to yourself, especially during difficult times.
Why is it important?
The impostor syndrome feeds on harsh self-criticism. Self-compassion enables you to face
obstacles with resilience. Assume a friend is in your circumstances. What advice or
encouragement would you provide them? Extend the same kindness to yourself. Use
affirmations like "I am capable, and it&#39;s okay to learn as I go.”

How to overcome imposter syndrome at workplace

Taking a brief pause or stop can improve your mental wellbeing and declutter your mind. How to do it : close your eyes for 30 seconds. Concentrate on your breath and let go of everything going in your mind. To help you relax, imagine a quite location, such as beach or forest. This technique allows you to refresh and approach activities with new found enthusiasm.

Taking a brief pause to improve productivity and mental well-being in both personal and professional life. 

Guided imagery technique facilitates mindfulness, helps in getting rid of anxiety. This is a very simple technique yet very effective in nature, time effective, cost effective and very much doable anywhere. How it's done: Head straight for your happy place, no questions asked. With a coach, therapist, or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts. Psychologist Dr. Ellen Langer explains that while it's just one means of achieving mindfulness, "Guided visualization helps puts you in the place you want to be, rather than letting your mind go to the internal dialogue that is stressful"
When it works best: Pretty much any place you can safely close your eyes and let go (eg. not at the wheel of a car).


Using guided imagery technique to deal with anxiety

How do you and your partner prioritize and nurture emotional, physical, and sexual connection in your relationship? Rate yourself and your partner in between the scale of 1 -10, (1 being very low & 10 being very often). Keep your answer secret, don't share with anyone. Tips to improve it: 🥰Quality Time: Spend quality time together regularly, engaging in activities that you both enjoy. This could be going for walks, cooking together, watching movies, or simply cuddling and talking.
 🥰Physical Touch: Physical affection plays a crucial role in building intimacy. Make an effort to express your love and affection through hugs, kisses, and gentle touches throughout the day.
 🥰Shared Experiences: Create opportunities for shared experiences and adventures that strengthen your bond as a couple. Whether it's travelling to new places, trying new hobbies, or embarking on a project together, shared experiences can deepen your connection.
 🥰Be Vulnerable: Allow yourself to be vulnerable with your partner by sharing your fears, insecurities, and vulnerabilities. Trusting your partner with your deepest thoughts and emotions can lead to greater intimacy and connection.
 🥰Prioritize Intimacy: Make intimacy a priority in your relationship by setting aside dedicated time for physical and emotional connection. Schedule regular date nights or intimacy sessions to focus on nurturing your bond.
 🥰Explore Each Other's Needs: Take the time to understand your partner's emotional and physical needs, and communicate your own needs as well. Be willing to explore and experiment together to find what works best for both of you.



Reality check for connection in relationship.

What aspects of your life and relationship do you find most challenging to balance, and what steps are you currently taking to address these challenges? take some time to reflect on this question. 
Difficulty balancing individual needs, personal interests, career aspirations, and the demands of the relationship, leading to feelings of overwhelm or neglect. Tips to improve it:
 
Set Clear Priorities: Identify your top priorities in life and within the relationship. Rank them based on importance and allocate time and energy accordingly. Regularly revisit and adjust your priorities as needed.
Schedule Quality Time: Make time for regular date nights or quality time with your partner. Schedule these moments into your calendar to ensure they're not overlooked amidst other priorities.
Practice Self-Care: Prioritize self-care activities that recharge and rejuvenate you. Whether it's exercising, meditating, reading, or pursuing hobbies, make time for activities that nourish your mind, body, and soul.
Set Boundaries: Establish clear boundaries to protect your time, energy, and well-being. Learn to say no to commitments or obligations that don't align with your priorities or values.
Collaborate with Your Partner: Work together with your partner to divide household chores, responsibilities, and decision-making. Collaborate on finding solutions that meet both your needs and aspirations.


Balancing priorities in relationship

Be Open: The idea that our interpretation of reality is an accurate and realistic depiction of the outside world is known as naive realism. When people believe their point of view is always right and believe other people's is prejudiced or misinformed, they are exhibiting naïve realism in conflict at work. For instance, at a team meeting where project goals are being discussed, a worker may feel that their strategy is the most sensible and effective, while considering a colleague's offer to be faulty or ignorant. This kind of thinking can cause miscommunication, unwillingness to give in, and trouble settling disputes.
The first step to resolving a conflict with a coworker is to be open to opinions and perspectives, remember that you coworkers come from various backgrounds. Moreover, it is also important to to challenge one’s own thoughts
Here are some questions you can ask yourself: How do I make sure my beliefs are true? What if my judgment was off? How could I modify my actions in light of this? What presumptions guide my reasoning? What perspectives might people with varying backgrounds and ideals have on the matter?
 It is more advantageous to accept the process of questioning itself rather than obsessing about coming up with specific answers to these issues. This is a helpful reminder that everyone's viewpoints are different and subjective. Acknowledge that having different opinions is normal and acceptable. Instead of wasting time arguing over who has the right interpretation, concentrate on figuring out the best course of action.

Self Awareness: Being aware of your own biases and limitations is essential in conflict resolution. Individuals often have this tendency to associate other people’s actions with their personality, than with the external situation, while believing the opposite for oneself.
An example of this could be, assuming that a fellow colleague dismissed an idea you pitched, is related to him being arrogant. While in reality, your coworker may be under a lot of stress causing him to act defensive. This leads to escalating conflict between the two of you. 
Becoming self aware involves two steps 
i.  Putting yourself in the position of your coworker and trying to be empathetic. This will enable you to become self aware. 
ii. Get a second opinion, talk to some other colleague, who you can trust. Getting a second opinion allows us to look at other perspectives, especially when this information comes from someone you trust. 
Avoid Making it a Me Vs You scenario: Rather than perceiving the conflict between you and your coworker as being on two opposing sides, look at the situation consisting of you and your colleague and the dynamic between you two. This dynamic can be related to a decision that you both are expected to take at the workplace, it can be also related to a more general situation of conflicting opinions or mindsets. Rather than addressing the conflict as wanting your colleague to change, focus on the possible actions you and your colleague can take to target the dynamic of concern. 
Don't try to “fix” everything: Despite our effort, sometimes two individuals are not able to form a close interpersonal relationship. People have different opinions and perspectives towards life, different values that they hold close to themselves. Being okay with just maintaining a professional relationship with adequate boundaries is important. 


STEPS TO NAVIGATE CONFLICT WITH A COWORKER 

“Procrastinators tend to be perfectionists and have all-or-nothing thinking. For example, ‘If I can’t finish it today, what’s the point?’ Instead, create mini-goals which are usually measurable, small, steps that are achievable and on a schedule. So take  the time and break down your project into bite size pieces over time so you can do a little at a time and be successful in your efforts! You can even start with the parts that feel easy and that you enjoy.


Is there an association between perfectionism and procrastination ?

“Procrastinators tend to be perfectionists and have all-or-nothing thinking. For example, ‘If I can’t finish it today, what’s the point?’ Instead, create mini-goals which are usually measurable, small, steps that are achievable and on a schedule. So take  the time and break down your project into bite size pieces over time so you can do a little at a time and be successful in your efforts! You can even start with the parts that feel easy and that you enjoy.

🗒️ Set a schedule.
For a better night’s rest, make a habit of going to bed and getting up at the same time every day, even on weekends. Sleeping in is tempting, but can throw off your schedule.
☕ Avoid caffeine later in the day.
Caffeine—even decaf coffee—can stay in the body for up to 10 hours, and can negatively impact your ability to fall asleep and stay asleep.
 😴 Avoid napping.
Napping during the day can make sleep more difficult at night. Naps over an hour long or later in the day are especially harmful to sleep hygiene.
🛏️ Use your bed only for sleep.
When your body associates your bed with calming activities, you’re more likely to feel tired when you lie down. Using your phone, eating, or working in bed can have the opposite effect, causing your body to associate your bed with wakefulness or even stress.
🛏️ Make your bedroom comfortable.
Ensure your room is adequately quiet, cool, and dark. Use whatever you need to achieve this (eye mask, fan, white noise, thick curtains, etc.).
📱 Turn off screens.
The blue light emitted by phones, computers, TVs, and other screens can disrupt the body’s natural sleep rhythm, and make you feel more awake. An hour before going to bed, switch to screen less activities.
 🌙 Don’t force yourself to sleep.
If you haven’t fallen asleep after 20 minutes, get out of bed and do something calming, like reading, journaling, or drawing. But remember, avoid screens and anything stimulating.
🍎 Eat your fruits and vegetables.
Research shows that a balanced and varied diet of fruits, vegetables, whole grains, and low-fat proteins can improve sleep.


Improve Your Sleep using Sleep Hygiene

This article includes an excellent breathing technique which is going to be an eye opener to people who have negative perspectives about psychology and how it is related to yoga technique. 😊 Sama Vritti or "Equal Breathing"  😊 
🤓 How it's done: Balance can do a body good, beginning with the breath. To start, inhale for a count of four, then exhale for a count of four (all through the nose, which adds a natural resistance to the breath). Got the basic pranayama down? More advanced yogis can aim for six to eight counts per breath with the same goal in mind: Calm the nervous system, increase focus, and reduce stress.
 😊  When it works best: Anytime, anyplace-but this is one technique that's especially effective before bed. Similar to counting sheep, if you're having trouble falling asleep, this breath can help take your mind off the racing thoughts, or whatever might be distracting you.

yogic psychology -1 

STOP Skill consists of:
S: Stop-  
Don’t react when emotions don’t feel under control.
Freezing for a moment helps prevent one from being influenced by emotions and to act without thinking.
It helps to stay in control and put a label on the emotion
T: Take a step back-
When one faces a challenging situation, it may be difficult to think about how to deal with it on the spot.
Giving some time off to calm down and think is really helpful in making decisions on how to respond.
O: Observe-
Observing in an acute manner what is happening around and within one,
Listen to one’s Automatic Negative Thoughts (ANTs) that occur.
To make effective choices, it is important NOT to jump to conclusions → Instead, gather the relevant facts so you can understand what is going on and what options are available.
P: Proceed Mindfully-
Asking oneself
“What do I want from this situation?”
“What are my goals?”
“What choice might make this situation better or worse?”
 “What act will allow for success?”


Dealing effectively with distress using STOP skill of DBT technique

Kapalabhati or "Skull Shining Breath"
How it's done: Ready to brighten up your day from the inside out? This one begins with a long, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Once comfortable with the contraction, up the pace to one inhale-exhale (all through the nose) every one to two seconds, for a total of 10 breaths.
When it works best: When it's time to wake up or start looking on the bright side. It's pretty abdominal-intensive, but it will warm up the body, shake off stale energy, and wake up the brain." If alternate nostril breathing is like coffee, consider this a shot of espresso.


yogic psychology - 3

This article provides insight about Nadi Shodhana or "Alternate Nostril Breathing
How it's done: A yogi's best friend, this breath is said to bring calm, balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb, and exhaling through the left nostril
When it works best: Crunch time, or whenever it's time to focus or energize. Just don't try this one before bed: Nadi shodhana is said to "clear the channels" and make people feel more awake. It is almost like a cup of coffee.


yogic psychology - 2


1. Decide on the task to be done.
2. Set the timer for 25 Minutes.
3. Work on the task until the timer rings.
4. Take a 5 minute break.
That is 1 pomodoro.
5. Repeat steps 1-4 until you complete four pomodoros.
6. Tale a longer break (15-30 minutes) 
7. Go back to step and start a new cycle


Pomodoro technique for enhancing workplace productivity

How it's done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each. Start with the feet and toes, then move up to the knees, thighs, glutes, chest, arms, hands, neck, jaw, and eyes-all while maintaining deep, slow breaths. Having trouble staying on track? Anxiety and panic specialist Dr. Patricia Farrell suggests we breathe in through the nose, hold for a count of five while the muscles tense, then breathe out through the mouth on release
When it works best: At home, at a desk, or even on the road. One word of caution: Dizziness is never the goal, if holding the breath ever feels uncomfortable, tone it down to just a few seconds.


Progressive Muscle Relaxation 

Mindfulness means paying attention to the present moment, without judging or trying to change it. This involves observing your thoughts, feelings, and sensations without getting caught up in them. To make it a part of your daily life, you will need to practice it consciously and regularly. 


what is Mindfulness ?

Burnout is a state of emotional, bodily, and mental weariness resulting from continuous or extreme stress. It happens when you're overloaded, emotionally exhausted, and unable to satisfy incessant expectations. Burnout may have a variety of consequences in your life, including job, relationships, and general well-being.

😊 Seek Social Support: Talk to friends, family members, or coworkers who can give advice, encouragement, and perspective. Sharing your thoughts and experiences with others might help you feel less stressed and more connected.                                                                                                                                                                                            🤗Take Regular pauses: Schedule regular pauses throughout the day to relax and refuel. Step away from your work area, stretch, go for a short stroll, or do a quick relaxation exercise.
🌸 Make self-care a top priority in your everyday routine. Engage in things that feed your mind, body, and soul, such as exercise, a good diet, enough sleep, hobbies, and time spent with family. 😁 Learn to delegate responsibilities and seek assistance when necessary. It is OK not to do everything yourself, and trust others to contribute to shared tasks. 🥰 Engage in Meaningful hobbies: Determine what hobbies and endeavors provide you joy, fulfillment, and a feeling of purpose. Make time for hobbies, interests, and activities that will nurture your spirit while providing a vacation from work-related pressures.



Preventing &  Managing burnout 

1️⃣Understand that establishing boundaries is not only about you. Work relationships, just like any other relationship, involve two people, and both are expected to have the space to bring in their point of view. When you approach a discussion about your boundaries with the goal of jointly coming up with a solution, the topic shifts from boundaries to how to work with the business to get a win-win solution where both of your requirements are satisfied.
2️⃣ Prepare before having the actual conversation. Preparing for a conversation about boundaries would include thinking about the kind of relationship you share with this colleague, what are your shared goals, what are your expectations, what are the qualities that you admire about this person and what are the behaviors displayed by them that push your boundaries, and you would like them to change. 
3️⃣ Talk about your boundaries, once you feel prepared. Talking about how crossing of boundaries in the past has impacted you and your work, and how setting up a particular boundary is important for your overall wellbeing and performance at work. 
Remember to be respectful and yet assertive. 


How to effectively communicate your boundaries at workplace ? 

This article includes questions which will give you space & opportunity to introspect about your behavior & thinking.                                                                         
                                                                                                                                                                                                                                                                        
       Ask yourself the following questions if you think you may be engaging in avoidance behavior:
Why am I avoiding this?
How long do I plan to avoid?
When was the last time I completed the behavior instead of avoiding it?
How does my avoidance make me feel?
How does my avoidance impact others?
Whose idea is it for me to avoid this?


Jot down your answers, review & think about it. This is a very simple, yet effective way of reflecting. helping self to get awareness about one's own thinking & behavior. 


Take a moment to introspect about your avoidance behavior/procrastination 

We juggle a lot between pile of work chores & planning to complete activities from our daily to-do list. Often bombarded with new tasks and backlogs makes it difficult to complete everything and reaching productivity. Here comes an excellent idea to plan and prioritize tasks to achieve sense of accomplishment and boost productivity effectively. List all your tasks and sort them into four categories. 
Do : urgent and important tasks.
Decide : important but no urgent tasks.
Delegate : urgent but not important tasks. 
Delete : not urgent/not important tasks.


Enhancing productivity 

54321 technique for grounding : relaxation technique useful for both children and adults. It can be done as a part of game in home, school or at organizational setup. Very effective in destressing, calming, thought diversion, addressing & grounding overwhelming emotions and inducing relaxation. This simple exercise can be performed anywhere, time effective, provides immediate relief.
The 5-4-3-2-1 method uses one’s senses to list things they notice around them-
5 things that  you can see
4 things that can be touched on the spot
3 things that you can hear
2 things that can be smell
1 thing that can be tasted
This technique is also an effective way of combining mindfulness within self by concentrating simultaneously on senses and breath. By, Rakshaya, Counseling Psychologist

54321 technique for grounding

Anger is a complex emotion that can range from mild irritation to intense rage. While experiencing anger is natural, how we express and manage it can have significant impacts on our relationships and well-being. This article provides strategies to help you understand and effectively manage your anger: 

1. Recognizing Triggers:
Identify the specific situations, people, or events that tend to trigger your anger. Common triggers include feeling disrespected, experiencing injustice, facing criticism, or dealing with unexpected challenges. By recognizing your triggers, you can anticipate when anger might arise and take proactive steps to address it before it escalates.

2. Understanding the Root Cause:
Anger is often a secondary emotion that masks deeper feelings such as hurt, fear, or frustration. Take time to explore the underlying reasons behind your anger. Reflect on past experiences, childhood upbringing, and recurring patterns in your relationships. Understanding the root cause of your anger can help you address unresolved issues and develop healthier coping mechanisms.

3. Practicing Relaxation Techniques:
When you feel anger building, practice relaxation techniques to calm your mind and body. Deep breathing exercises, progressive muscle relaxation, and guided imagery can help reduce physiological arousal and promote a sense of calm. Find relaxation techniques that work best for you and incorporate them into your daily routine to build resilience against anger triggers.

4. Developing Emotional Regulation Skills:
Learn to regulate your emotions by developing skills in emotional intelligence. Recognize and label your feelings, understand their causes, and choose how to respond to them effectively. Practice self-awareness and self-control by monitoring your thoughts and behaviors during moments of anger. Cultivate empathy towards yourself and others to foster understanding and connection.

5. Using Assertive Communication:
Expressing anger assertively can help you communicate your needs and boundaries without resorting to aggression or passive-aggressive behavior. Use "I" statements to express your feelings, thoughts, and needs clearly and respectfully. Listen actively to the perspective of others and seek common ground for resolving conflicts. Assertive communication promotes mutual respect and understanding in relationships.

6. Practicing Problem-Solving Skills:
Address underlying issues that contribute to your anger by practicing problem-solving skills. Break down complex problems into smaller, manageable steps and brainstorm potential solutions. Evaluate the pros and cons of each option and choose the most effective course of action. Developing problem-solving skills can empower you to navigate challenges more effectively and reduce feelings of frustration and helplessness.

7. Cultivating Empathy and Compassion:
Cultivate empathy and compassion towards yourself and others as a means of managing anger. Recognize that everyone experiences difficulties and challenges, and respond with understanding rather than judgment. Practice active listening and perspective-taking to empathize with the experiences and emotions of others. Cultivating empathy and compassion can foster connection, reduce hostility, and promote conflict resolution.

8. Setting Healthy Boundaries:
Establishing healthy boundaries is essential for protecting your well-being and managing anger effectively. Clearly communicate your limits, needs, and expectations to others, and assertively enforce them when necessary. Recognize when a situation is becoming overwhelming or toxic, and prioritize your own well-being by setting boundaries or removing yourself from the situation. Boundaries create a sense of safety and respect in relationships and prevent resentment from building up over time.

9. Seeking Support and Guidance:
If you find it challenging to manage your anger on your own, don't hesitate to seek support from trusted friends, family members, or mental health professionals. Talking to someone you trust can provide validation, perspective, and practical advice for coping with anger. Therapy or counseling can offer additional support and guidance in developing personalized strategies for managing anger and improving overall well-being.
Anger is a normal and natural emotion that everyone experiences, but it's how we choose to express and manage it that makes all the difference. By recognizing triggers, understanding the root cause, practicing relaxation techniques, developing emotional regulation skills, using assertive communication, practicing problem-solving, cultivating empathy and compassion, setting healthy boundaries, and seeking support when needed, you can learn to manage your anger in healthier and more constructive ways. Remember that managing anger is a skill that requires practice and patience, but with time and effort, you can cultivate greater emotional resilience and improve your relationships and overall quality of life.


Understanding Anger and Learning to Manage It

When we can’t find our phone, if it goes missing we use GPS to trace & find it. What if we also have an internal GPS to navigate us & direct us in our emotionally disturbed times or perturbed days? Sounds fascinating right, let's explore how our self-awareness acts as a GPS. 

Self-awareness is like holding a mirror to your soul. It’s the ability to recognize and understand your own emotions, thoughts, and behaviours, and how they influence your life and relationships. This introspective journey is crucial for several reasons.
Firstly, self-awareness fosters emotional intelligence. By understanding your emotions, you can manage them more effectively. This means recognizing when you’re stressed, anxious, or angry, and taking steps to address these feelings before they escalate. It’s like having an internal GPS that guides you through emotional turbulence, helping you navigate life’s challenges with greater ease.

Secondly, self-awareness enhances decision-making. When you know your strengths and weaknesses, you can make choices that align with your true self. This leads to more authentic and fulfilling experiences. For instance, knowing that you thrive in collaborative environments can steer you towards careers or projects that leverage this strength.

Moreover, self-awareness improves relationships. By understanding your own needs and boundaries, you can communicate more effectively with others. This reduces misunderstandings and conflicts, fostering healthier and more supportive connections. It’s like having a clear map that helps you and your loved ones find common ground.

Lastly, self-awareness promotes personal growth. It encourages you to reflect on your actions and learn from your experiences. This continuous self-improvement cycle helps you become the best version of yourself, both personally and professionally.
In essence, self-awareness is the foundation of a balanced and fulfilling life. It’s the key to unlocking your potential and navigating the complexities of human emotions and relationships with grace and wisdom.

- Priyanka Chheda
Counselling Psychologist at Santulan

The Power of Self-Awareness: A Journey Within

Understanding the various mental health professionals and their services is crucial for addressing mental health and wellness effectively. Psychiatrists in India, who complete an MBBS and MD, diagnose and treat mental disorders primarily with medication, often collaborating with clinical and counseling psychologists. Clinical psychologists, registered with the Rehabilitation Council of India, provide therapy for moderate to severe mental disorders, such as anxiety and depression, through psychological testing and therapeutic interventions. They work in hospitals, clinics, NGOs, or private practice. Counselling psychologists address less severe emotional and motivational issues, offering therapeutic support in clinics, hospitals, educational institutions, and NGOs, helping individuals adjust to life changes or cope with difficult situations. Understanding these roles enables you to choose the right professional for your needs, empowering you to take charge of your mental well-being and navigate life's challenges more effectively.

Mental health professionals in India - Who the are and what they do

Recognizing when to seek help for mental distress is vital for maintaining mental health and well-being. Understanding the signs that indicate a need for professional assistance can prevent issues from escalating and improve the quality of life. Common signs of mental distress include persistent feelings of sadness, hopelessness, or emptiness, which may indicate depression. If these feelings last for more than two weeks and interfere with daily activities, it’s time to seek help. Anxiety, characterized by excessive worry, restlessness, and physical symptoms like a racing heart, can also be a sign of distress if it becomes overwhelming and unmanageable.  Changes in sleep patterns, such as insomnia or excessive sleeping, often accompany mental health issues. Difficulty falling asleep, staying asleep, or waking up too early can be linked to anxiety or depression, while sleeping too much may indicate a depressive state. Additionally, drastic changes in appetite or weight, whether increased or decreased, can signal mental distress. Emotional outbursts, such as frequent crying, anger, or irritability, can indicate underlying issues that need to be addressed. If you find yourself reacting intensely to situations that previously didn’t bother you, it’s a sign that your emotional regulation might be impaired.  Social withdrawal is another red flag. If you start avoiding social interactions, even with close friends and family, or lose interest in activities you once enjoyed, this could be a sign of depression or anxiety. Physical symptoms like unexplained aches, pains, or gastrointestinal issues can also be manifestations of mental health problems. These symptoms might not have a clear medical cause and can persist despite treatment.  Difficulty concentrating, making decisions, or remembering things can indicate mental distress. If you find it hard to focus on tasks or experience frequent memory lapses, seeking help might be necessary. Another significant sign is experiencing feelings of worthlessness or guilt, especially if these thoughts are persistent and irrational. These feelings can be overwhelming and lead to a negative self-perception.  Substance abuse, such as increased alcohol or drug use, often serves as a coping mechanism for underlying mental health issues. If you find yourself relying on substances to manage your emotions, it’s crucial to seek professional help. Suicidal thoughts or behaviors are critical warning signs that require immediate attention. If you or someone you know is experiencing thoughts of self-harm or suicide, it’s essential to seek help from a mental health professional or emergency services immediately.  Changes in performance at work or school, such as a drop in productivity or grades, can also indicate mental distress. If you’re struggling to meet your responsibilities or notice a significant decline in your usual performance, it’s worth seeking support. Relationships can also be affected by mental health issues. Increased conflicts, communication problems, or feelings of detachment from loved ones can signal that it’s time to seek help.  Recognizing these signs early and seeking appropriate support from mental health professionals can make a significant difference in managing mental distress. Don’t wait for the symptoms to worsen; reaching out for help is a proactive step toward recovery and well-being. Prioritizing mental health by addressing these signs can lead to a healthier, more fulfilling life.

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