Inner Space

Inner Space Team

Our psychologists and counselors regularly contribute articles to the Inner Space blog sharing their insights and expertise on various subjects pertinent to psychological and emotional health.

cyberbullying in teenagers

CYBERBULLYING IN TEENAGERS : IS IT HAPPENING TO YOU?

R.M. is a cheerful 14 year old teenager who stays with her parents in Mumbai. She likes science and finds history very boring. She loves watching movies and spending time with her friends. She sounds just like you or someone you might know, doesn’t she? Just like you, she has a profile on Facebook, Twitter, Instagram…you name it! And just like you, she can’t wait to get home from class and come online to update her status; chat with her friends or post a comment about something funny that happened at school.

Since the past week however, she has been behaving differently.

Last week, when she got home from school and signed into Facebook, a classmate had commented something in jest on her picture. It was funny at first, but then the comments got mean, and extremely hurtful. The same person from her class, then started posting mean status updates and sending her unkind messages.

She didn’t know what to do or how to make it stop. So, she hasn’t gone to school for most days of the week saying she’s feeling unwell. She’s been withdrawn and her parents can’t understand what happened. She has been avoiding messages from her friends. She feels hurt, scared and even a little angry. Wouldn’t you feel the same way?

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Finding your Strengths

FINDING YOUR STRENGTHS – HOW TO START?

Everyone wants to know what their strengths are – what they are good at, what situations they can pull-off well and what about them helps them cope better with life.

‘Strengths’ of any person are unique. Even if two people have the same strength, for example, good communication skills, the way each person’s communication skills show up in life would be very very different.

Sometimes, it is this unique nature of strengths that makes it difficult for you to truly identify what your strengths are. You probably think – ‘God, he’s so effective with customers’, or, ‘She’s so good with conversation!’ when you notice others.

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Is it okay to say no in the face of a temper tantrum?

IS IT OKAY TO SAY NO IN THE FACE OF A TEMPER TANTRUM?

This is a question I am often asked by parents in therapy.

‘How to react if the child throws a temper tantrum?’

If you are a parent, you probably have been through this dilemma and resolved it. Or maybe you are going through it at present.

Some children find it easier to adjust when things don’t go their way. They may occasionally cry or fuss a little, but they’re largely open to adjusting.

Some children find it extremely difficult to make such an adjustment. They tend to get very upset when things don’t go their way. They may cry loudly, shout and insist that their demand be met with. The more you deny them what they want, the more they cry and the temper tantrum aggravates. Ultimately, you reach a place where you don’t know how to react.

In such a scenario, what is better? To fulfill the child’s demand or say no?

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How to manage food cravings

Coping With A Craving For Food Through Mindfulness

The New Year has begun! Every new year brings along with it the vibe of a fresh start and of new beginnings. Perhaps, that’s how the whole idea of new year ‘resolutions’ came in. The philosophy behind resolutions seems to be to infuse us with freshness and zeal , to make one change that will see us being happier and healthier in the next year. Some of you may have made your resolutions and are probably trying to keep up with them. Many of us, throughout the year, attempt to form new habits or to break old ones. Both forming and breaking habits involve a whole lot of psychological connotations. For now, let’s pick one habit that many of us share a love-hate relationship with – a food habit. Just about any food habit. Be it a tendency to reach for the chocolate bars as soon as you reach home or munching on fries and wafers for hours together. The importance of eating healthy and caring about food habits stares us in the face everyday, through newspapers, the internet and somewhere, even through our own bodies. What does it take to break an unhealthy food habit? To deal with a craving for food? ‘Self-control’ is what intuitively comes to mind.

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unburden your mind, stop worrying

THE BURDEN: A STORY TO HELP YOU STOP WORRYING

“When walking, walk. When eating, eat”. This popular Zen proverb had me bewildered about it’s meaning at first sight, some months ago. In good time, I realized that most of us think while eating, walking, sleeping, and a whole lot of other things.

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mindful muscle relaxation

HOW TO BE MINDFUL: EXERCISE 5 – MUSCLE RELAXATION

Back with the mindfulness exercise of the day – muscle relaxation. We usually associate mindfulness with relaxation. The idea of serenely experiencing the present, just as it is, without judging or evaluating the moment is soothing and relaxing.

Today, we will take this understanding forward and explain a relaxation technique which is about mindfully watching your body and relaxing it. We’ll call it, Mindful Muscle Relaxation. When most of us say relaxation, we mean relaxation of the mind. Even so, mental relaxation and bodily relaxation are not mutually exclusive. But more on that in a couple of days. For now, in this technique we will exclusively focus on relaxing the body, mindfully. Often our muscles have tensed up even without our knowledge. Pain in the head, back, shoulders is becoming increasingly common. This tension is the body’s way of coping with the continuous onslaught of stress. The body seems to prep up to deal with stress but rarely gets a moment of deliberate intentional letting go. Here is where mindful muscle relaxation can greatly help.

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mindfulness with children

HOW TO BE MINDFUL: EXERCISE 4 – MINDFULNESS WITH CHILDREN

You’ve been reading exercises on mindfulness since 3 days now. Hope you’ve tried some of the tips and techniques we suggested. If you have, you have surely felt some sense of peace while trying what we suggested. Today’s tip is based on mindfulness with children. Can children be trained to be mindful? Would they understand the concept and put it to practice? Yes, they can. If we introduce the concept of mindfulness to children in their way, using elements of their world, they will pick it up, gradually. In fact you’d be surprised to know how mindful children can be!!

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mindful eating

HOW TO BE MINDFUL: EXERCISE 3 – MINDFUL EATING

Mindful eating is a mindfulness exercise that sounds too simple to be true. Just think about it, “How can eating be mindful? And how can mindful eating help me in any way?” Let’s try to figure out ways in which food can be helpful in being more than just nutritious.

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This article is aimed at reaching out to couples facing sexual issues

DEALING WITH LACK OF SEXUAL DESIRE : WORKING TOWARDS A HAPPIER RELATIONSHIP

Some of you in your relationships may be in a situation where one partner wants or wishes for sex much lesser than the other partner. We’ve written an article that extensively describes low sexual desire – what contributes to it and what one can do about it.

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Advantages of Nuclear Family

NUCLEAR FAMILIES – AN ADVANTAGE FOR CHILDREN?

I often come across parents of nuclear families these days that are juggling between work, home, and baby- sitters. They constantly ponder about the fact that their children would be raised better in the hands of their family members or grandparents versus a baby- sitter, or a care- taker. So are we blaming the changing structure of families to give rise to this new set of tensions? Of course, the nuclear family versus joint family debate has been ongoing, which in turn has impacted the way child rearing takes place. Since the breakdown of the joint families has started, it has resulted in a great disconnect from the extended family which is making children more aloof and isolated. The concept of cousins being your child’s first set of friends, is disappearing by each passing day. With joint families, childcare arrangements were never an issue. But now mothers have to worry about leaving their children with care- takers who could possibly be total strangers.Children are becoming more and more detached from the socio- cultural events. You and I have probably grown up celebrating a lot of festivals with a large group of family members visiting from all over the city, or even country. That has now boiled down to just the parents and children having a quiet dinner along with probably a few friends. Does that leave you thinking that you’re unable to provide a comforting and nurturing environment for your child, while you’re away at work? A great deal of our energy is spent wondering, whether children are in tune with the spiritual and religious aspects that we have been raised with, or whether the environment they’re growing up in is nurturing enough. Do you often ponder about the disadvantages of having a nuclear family? Lets pause and think about the ways in which we could integrate this shift in lifestyle with a healthier approach in addressing these issues. Giving nuclear families the “heads up”– There can also be advantages of nuclear families Not all is bad when raising a child in a nuclear set up. As I was discussing these issues with some of my clients in therapy, they brought up a very empowering aspect of the nuclear family set up- the child learns to become independent and develops a sense of autonomy at an early age. And this can be a positive aspect in this situation. It is important to allow for independence to facilitate and build autonomy in children. Things like, letting them decide their sleep timings and involving them in household chores go a long way in developing a sense of responsibility in children. Also, this little contribution in the housework by parents as well as the children could be one of the shared activities the family could do together. “My opinion matters”: Role of children in the Family As parents of nuclear families, there’s another advantage you can build for your children, by letting them know that their opinion in making decisions matters. It could be as trivial as deciding the color of your new car, or as important as deciding their own career path. Taking into account the opinions shared by your children could be an important step in validating them. This role of children in the family in making decisions could be an important aspect in shaping your child’s personality. This aspect can also more commonly be called- the role of consensus. Making small rituals a part of your weekly activities together could help your children keep in touch with the cultural aspect they are told to be losing out upon. Hopefully, these little things will help you as parents to nurture your child’s development. Not intending to sound clichéd but isn’t it too apt to say that change is, and will be inevitable. Its upon us how we try to make it difficult on ourselves, or use it in a way that would be beneficial to us, and our children, who are, the future generation. I came across this article which presents an interesting take on Modern Families and its effects on Children. Click here to read. Image Credit: Yogendra174 About the Author: Bijal Oza is a Psychologist & Counselor at Inner Space – A center for counseling and psychological assessment. You can know more about her here. You can follow Inner Space on Google+ Facebook and Twitter for regular updates of our work and share with us what you feel about this post.

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The Art of Listening