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How to Begin Your Day at Work Mindfully
Do you start the day or does the day start you? Many emails to answer, meetings to attend, planning and organizing the day are some of the things you may do at the start of the day. After all, work needs to get done. An attempt to work mindfully can help you get the ball rolling and get work done. How you start your day at work will determine how productive the rest of the day goes. Lynn Taylor, a national workplace expert and author says; “How you begin your morning often sets the tone and your attitude for the day. It can also derail or direct your focus. If you remain committed to good morning work habits, you won’t fall prey to feeling unproductive and distracted at the end of the day or week.” So if you start in a hurry, you will only run through the day. If you start by multi-tasking, you will find it challenging to pay attention to one thing at a time, accomplishing only a little by the end of the day. If you commit to beginning your work mindfully, you will spend the day feeling more focused and effective. Most successful people have learnt one small technique that helps them get through their work day with efficiently and productively. Any guesses on what this is? Simple mindful practices like breathing and grounding are good ways to begin your day at work. As you are not a novice to mindfulness, you may have tried it but how regularly are you following it? Make mindfulness a part of your organization with our Corporate Mindfulness Training Create a happy, emotionally resilient and healthy workplace. Book an Appointment Techniques to begin your day at work mindfully 1. A few breaths is all it takes: Sit in a comfortable position, close your eyes if you can or leave them slightly open. Focus your attention on your breathing. Breathe in; breathe out feeling every movement of breath. Here is a one minute guided breathing exercise: 2. Sitting at your desk: As you face the computer, with your eyes half closed or closed feel the soles of your feet make contact with the floor. Allow your awareness to rest on the feeling of the solidity of the ground anchoring you in the here and now. Feel the chair that you are sitting on. These are 2 simple methods to begin your day at work mindfully. They help quieten the mind, increase concentration, improve clarity and bring about a present focus. Re-visit these 2 techniques at any point of the day. These are beautiful practices to end the work day as well. About the Author This article was written by Counselors & Mindfulness Trainers at Inner Space. Ask a Therapist If you are interested to know more about how you can practice mindfulness at work and/or other mental health topics, ‘Ask A Therapist’ is a platform for you to ask your questions related to Mental Health, Mindfulness & Emotional Well-Being to our team of qualified Therapists. Ask a Therapist Related Blogs Cultivating A Beginner’s Mind How To Practice Mindfulness Meditation What is Meditation?
My Partner Doesn’t Want To Go For Couples Therapy: What To Do?
So, you have tried having “the conversation” with your partner about going for couples counseling. You went in with hope, and a tinge of excitement thinking of the possibility of having an unbiased opinion on how to fix and work on your relationship problems. However, unfortunately, your suggestion was met with resistance. “What is the need for couples counselling?,” “We are doing fine?,” “I am uncomfortable discussing our personal matters with a stranger.” You might have heard these sentences from your partner when you suggested relationship counseling to them. These responses are common, and normal, considering the fact that therapy can sound like a daunting, and new experience that can make one feel vulnerable and exposed. How You May Feel When Dealing With Your Partner’s Resistance To Couples Therapy Let us first address how you are feeling after having these conversations with your partner. This form of resistance can be disappointing, It can make you feel that they aren’t willing to work on their relationship. You may feel rejected, disconnected, and burdened, as you feel that saving the relationship is now solely your responsibility. Notice what other feelings come up for you after having these conversations. It is highly likely these conversations have created some distance between you and your partner. In this article, we look at what to do if you partner is resistant to couples counselling by looking at some of the reasons why there may be resistance to relationship therapy, and highlighting some of the ways you can have more fruitful conversations with your partner on how to work on your relationship issues. Contact Us Counseling is a process that can help you learn more about yourself and your relationships. Our Counselors are trained to help you with a wide range of concerns. If you are interested in scheduling an appointment with us, please click the link below. Book an Appointment Understanding Your Partner’s Resistance To Couples Therapy While having a conversation with your partner about couples therapy, you may have observed a sense of defensiveness, worry, or fear within them. This could be an indication of their resistance to couples counselling. Therefore, it is necessary to understand this resistance, and its origin, to be able to get through to your partner. For this, initiate a conversation that is open and non-judgmental. This means that you don’t do any of the following: You: Don’t put the blame on one partner for the relationship problems Don’t issue ultimatums such as, “I will leave you if you arent willing to go for couples counselling.” Don’t engage in labelling your partner as “irresponsible,” or “lazy,” when they show their disinterest towards counselling. While doing the above may seem like a natural response to your partner’s refusal, it creates further resentment, avoidance, and ultimately more resistance towards therapy. Sometimes, they may go along with the process as they feel pressured to make a decision. However, they are less likely to stick to counselling if they feel ‘forced’ to do it. Think about this: How would you feel if you felt pressured to do something, that you did not want to, even if it is good for you? How to Initiate A Conversation With A Partner That Doesnt Want to Go For Couples Therapy So, how do you initiate a fruitful conversation with your partner who is resistant? Here are some pointers that may help you out: Keep an open mind to their responses: When you listen closely with your guard down, you may notice that they may have some negative beliefs, experiences, and feelings towards therapy. Validate their feelings and beliefs: When they express fear towards feeling vulnerable, try telling them, “I understand why therapy can make you feel afraid/vulnerable/exposed/judged.” This helps you hold space for them. They feel seen and heard and they are more likely to be open to sharing their thoughts. Try to dispel some of their beliefs and myths surrounding therapy: Knowledge is the way to remove your fear of the unknown. For instance, your partner may be worried that a counsellor may leak or share private information that is shared during sessions. You can try validating their fears about this happening, but you can tell your partner about the confidential nature of therapy. Or you can suggest that you both read up about therapy together. Adopt a collaborative approach: Use a “we” approach in your conversations. Instead of sharing why your partner needs to change, highlight how you and your partner will benefit from working on the relationship. Clearly Express Why You Feel The Need For Therapy: This is important to help your partner understand why you feel the need for couples counseling. Without blaming your partner, express what are the difficulties you hope will get addressed in couples counseling. Convince them for one session: If you partner is unsure about the therapeutic process, try to convince them to attend just one session, where all doubts can be cleared with the therapist. This can alleviate the fear, ambivalence, and false beliefs surrounding therapy. Express how your partner’s collaboration in coming for this one session will help you. What Are Some Alternatives To Couples Counselling? If you partner is still resistant towards therapy, you can try offering them a few alternatives such as books on relationships, trying new activities together to build connection and trust, reading articles, and learning healthier ways to communicate. To make this process easier for you, we have compiled a list of articles that can help you below: (put list of articles) What If My Partner Continues to Refuse Couples Therapy? Can I Take Therapy Alone? It can feel disappointing and painful if you partner continues to refuse to go for therapy, despite trying these steps. You may begin to feel worried about the future of your relationship. However, their lack of acceptance is not always a negative sign. This is because their opinion may be subject to change with more time, conversations, and other factors. Therefore, if your requests are met
Breaking The Cycle of Chronic Dissatisfaction
Breaking The Cycle of Chronic Dissatisfaction Do you find yourself constantly chasing one goal after the other? Is it difficult for you to savor happy moments and rest in them? Do you immediately worry about the next problem once the previous one is solved? Are you constantly worried about something or the other? If you answered yes to most of these questions, chances are, you are chronically dissatisfied. Something gnaws at you much of the time. Living with chronic dissatisfaction is often burdensome. In many ways, it saps your capacity to enjoy life. How does chronic dissatisfaction come about though? To understand why we are chronically dissatisfied, it is necessary to understand our way of life. I say ‘our’ because most of us live this way. Our Usual Way Of Life Most of us live our lives staying busy, finding one entertainment after another, distracting ourselves, ruminating often about our unsolved or seemingly unsolvable problems. We constantly plan to do better and forever wish to achieve more. We lament lost moments of glory, struggle with temptations we cannot give into or fantasize about the future. In other words, we live our lives in a state of ‘dukkha’. Research On Mindfulness Eager to learn more about mindfulness? We have gathered all of the recent studies on the benefits of mindfulness to help you unlock the path to greater well-being and mental clarity. Know More What Is “Dukkha”? “Dukkha” is loosely translated in English as suffering. Gautama Buddha said that the sheer way we live, forever wanting and needing more, wanting to avoid pain as far as possible, not accepting what life has brought to us and staying so attached to our belongings, ideas, opinions and relationships, is itself suffering. He said that when we have happy moments, we cling to them and fear that they will pass away; when we have difficult moments, we struggle to resolve them. And the moments in between, we spend in day dreaming, fantasizing, planning or simply staying restless and bored. Such a stressful way to live! So much suffering! Chronic dissatisfaction is a reality of the human life. You are conditioned to want more, to need more, and to stay dissatisfied; because that is the only way you will keep striving to survive. Often you are afraid of slowing down or doing nothing because you fear that the moment you stop entertaining and distracting yourself, your mind will bring up all the feelings of dissatisfaction and the related difficult emotions you are trying to avoid. Despite appearances, all human beings struggle with some dissatisfaction or another. It could be about their jobs or health or relationships or finances or even about aging. That is perhaps why even you are here, reading this, searching for something that will make your life more satisfying. Working Through Chronic Dissatisfaction: The Innate Potential For Joy The picture looks gloomy at first, but it is not all bleak. Just like the innate conditioned demon of chronic dissatisfaction there is also a tremendous innate potential for joy. In fact at the deepest level, at the core, there is just joy which is often covered up by fears, struggles and dissatisfaction, so we can’t sense it. This is the joy of simply just being! Often, we are unable to feel this joy. We are caught up in trying to fix one thing after the other. It is ironical that our very methods of dealing with unpleasant feelings perpetuate it. We try to fight unpleasant thoughts away, we try not to feel unpleasant feelings. But this only increases the suffering and the burden. There is no respite from the cycle of constantly having to think, solve, fix, be in one state, and not be in another. Sounds burdensome! Mindfulness is the art and practice of dealing with this demon of chronic dissatisfaction, so that we can uncover the inner joy of being. When we practice mindfulness we do not fight with our dissatisfaction, instead we peacefully observe it. We slowly change our relationship with our dissatisfaction and try to know it better, thus changing our habitual reactions to it. Hence mindfulness is a gentle practice of greater self-knowledge and self awareness, as a way to address our suffering and know our joy. While this is the larger goal, our practice needs to begin with small steps. About the Author This article was written by the team of Psychologists and Mindfulness Trainers at Inner Space. Ask a Therapist If you are interested to know more about mindfulness, meditation or any related topic, ‘Ask A Therapist’ is a platform for you to ask your questions related to Mental Health, Mindfulness & Emotional Well-Being to our team of qualified Therapists and Mindfulness Trainers. Ask a Therapist Related Blogs Coping With Anxiety Using Mindfulness Cultivating A Beginner’s Mind Indian Origins Of Mindfulness Meditation
Understanding Common Causes Of Anxiety In Teenagers
Anxiety In Teenagers And Its Significance Adolescence is a crucial period marked by significant physical, emotional, and cognitive changes in an individual. Teenagers see these changes unfold rapidly, and they also notice a shift in how they are viewed by others around them. Many teenagers feel like they are stuck in a grey zone, where they are neither a child, nor an adult. While many adolescents become well-adjusted to this shift, others tend to feel an immense pressure while trying to fit in and navigate through their adolescent years. The teenage experience of adolescence can be complicated and certainly confusing. Therefore, it is quite common for them to experience anxiety during this stage. This article focuses on understanding what causes anxiety among teenagers, and the significance of it. Top Common Causes of Anxiety in Teenagers Academic Pressure: Many teens go through immense pressure from the family to perform well academically. This can cause teens to place unrealistic, high expectations for themselves. Additionally, being in a competitive academic space can also trigger feelings of inadequacy and comparison, which leads to anxiety. Social Acceptance: Social validation and acceptance are highly important to teenagers. Being socially isolated by their peers, or the fear of it can cause excessive worry about not being liked by everyone. Bodily Changes: One of the most externally visible changes in a teen during adolescence is bodily, or physical. Adjusting to a new frame takes time and can come with a lot of internal and external judgement. This can also cause extreme worry or body insecurities. Social Media: Social media has now become an indispensable part of many teenagers’ lives. Social media provides ample opportunities for social validation- through likes and comments. This can cause many teens to associate their self-worth with the numbers on social media. An over-reliance on social media for social validation, and comparing their lives with others, can cause anxiety and low self-esteem. Negative Experiences: Having negative, traumatic experiences, like losing a loved one, going through physical, emotional, or sexual abuse, and bullying, can cause severe anxiety. Interpersonal Relationships: During adolescence, teens can find a change in how they interact with their family, friends, and in other relationships. For instance, due to the shifting roles at home, teens no longer resonate with the title of being “the child,” while the parent still views them as one. This can cause frustration, anger, and ultimately conflicts in the family. Also, during teenage, there is a shift in how relationships are approached. Teens may begin to show romantic interests and may begin dating. Handling newer experiences in relationships can be daunting, and anxiety can be an expected outcome of this fear. Worry about the future: Teens may experience worry about multiple things in their future. They could feel anxious trying to picture how their life would look in terms of their career, lovelife, friendship, or just their future in general. Importance Of Identifying And Addressing The Underlying Causes Of Anxiety In Teens. Anxiety is a normal human experience. Everyone, from a child to an adult, can experience bouts of anxiety from time-to-time. Navigating through multiple shifts at once, as a teen, can be challenging. As a result, teens may experience anxiety while moving through these changes. While some anxiety is normal, excessive worrying and anxiety during this stage can cause a multitude of physical, emotional, and social setbacks. Therefore, it is imperative to identify, address, and work towards understanding the cause of anxiety and resolve it. Here are some of the reasons why it is important to work through anxiety in adolescence: It Helps With Understanding “The Self” Teenagers tend to go through many physical and mental changes around adolescence. During this stage, their idea of “self” changes and they try to find an identity that they deeply resonate with. This process can bring in anxiety for many teens as they try to have an identity that stands out, and is also relatable and similar to their peers. A secure identity and a positive attitude towards oneself during this stage can make them well-adjusted adults in the future. It Helps With The Fear of Being Socially Isolated Adolescence is also a stage where there are changes in the way teens interact with people. For teenagers, it is crucial for them to fit in and be liked by everyone. Having different interests or being different from others can put them in a disadvantageous position. In such instances, many teens can feel anxious, as not fitting in could affect their identity. This internal discomfort can lead to social anxiety or anxiety of not being liked. Working with this anxiety is important as it helps you learn the skills necessary to hold interpersonal relationships and connect with people. It Helps With Understanding Your Emotions Better As a person moves from childhood to adolescence, they are introduced to many new, complex emotions. As the situations and their environment begin to change, so do their responses. Teens can sometimes feel overwhelmed by what they feel. As a child they would have a single, monotonous emotion, but as they grow older, emotions can get more difficult to differentiate. This confusion towards their own feelings can cause anxiety, and resolving and understanding this anxiety can improve the teen’s perception of their emotions, which is also known as “emotional literacy.” It Helps With Improving Your Familial and Interpersonal Relationships Working through the anxiety during teen years can also improve familial and interpersonal relationships. As the teen becomes aware of their anxiety and other uncomfortable emotions, they start to become more articulate about these emotions. Communicating about their feelings with their loved ones can create a positive dialogue and build a better relationship with them. Being a teenager can be confusing and difficult. Get the support you need to live a happier, healthier life with our online Teen Counseling services. Book an Appointment Conclusion For a teenager, adolescence is a confusing and worrying phase of their life. Teenage brings with it opportunities for growth and learning.
Coping With Chronic Stress Through Mindfulness
The Quiet Effects of Chronic Stress: How To Overcome It? Everyone knows that stress is not good for us. However, one pertinent question is – how do we end up becoming chronically stressed? If we know that stress isn’t good for us, why don’t we do something to minimize the stress sooner? A part of the reason is – very often, we are not even aware that we are stressed. Stress keeps building up in a mild but chronic manner within, and we don’t even realize it. Let’s do a tiny check-in to understand this better- How often are you: Preoccupied in thought Absent-minded Zoning out of conversations Low on patience Prone to being impulsive Restless and wired up Constantly shaking your foot, feeling fidgety Feeling listless and lethargic Finding it hard to put down the phone, switch off the laptop or tv, even if you know you need to Not able to bring about change in certain habits or patterns, even if you wish to Not able to introspect Not able to understand what you truly feel These situations are so common that we don’t really make much of it. We may not even notice when they happen. However, it is important to know that these things aren’t just “quirks.” These are hidden, often quiet symptoms and effects of chronic stress. What Is Chronic Stress? Stress, in simple terms, is your body preparing you to either fight a threat or flee from it. However, there are just so many things that can get us feeling mildly threatened – the coffee going cold before you drink it, your roommate turning the fan off when you want it on, missing that bus or train, your children needing you when you want those minutes to yourself, your spouse coming back home in a bad mood, your boss looking unhappy with your suggestions… need we move to more serious situations? Enough happens in our daily lives that we don’t recognize we are feeling stressed in the present moment. We don’t recognize that our bodies feel mildly wired, and that we don’t feel at rest. We tell ourselves we have dealt with the situation and moved on. However, we don’t move on completely. We carry some residual stress with us. For instance, we still might be thinking about our spouse, boss or child while having a meal hours later. We might be slightly more restless for the rest of the day. We may not eat well, or eat a bit too much. We may feel distracted. We may have bad dreams that night or even the next. These are ways how our system carries chronic, residual stress. When our system keeps accumulating stress this way, and we do not get enough opportunity to reset our mind and body, we end up carrying some stress chronically. Being in a chronically stressed state can lead to longer term effects such as- Constant thinking, brooding, rumination An inability to truly rest and be Resting physically but being tired mentally Difficulty with concentration and focus Feeling irritable, tired, short tempered A tendency to snap or overreact Anxiety, constant worry Mental confusion, lack of clarity Burnout Addictive habits – right from alcoholism and smoking to binge eating, binge watching and so on Vulnerability to headaches, digestive issues, reproductive problems, hypertension and other or physical illnesses. Difficulty sleeping Reduced immunity Relationship difficulties owing to the state one is in. When we are in a state of chronic stress, we are constantly caught up in some form of thought. We constantly live in our heads. Sometimes, we go through our daily routine in an almost mechanical way. We do what we are doing, but we feel hazy and disconnected inside. We wish to understand what is going within us, but when we try, so many thoughts and confusion comes up that we look away and into the next TV series to get into, in order to lighten up. This state is like your nervous system being stretched like a rubber band and then being held in a stretched position. It cannot work in unison with all your other mental and emotional faculties to support yourself. Instead, it’s in survival mode, simply getting through each day and seeking some pleasure from time-to-time to help push yourself forth. Despite the momentary pleasures, you are not able to truly help yourself manage and reduce chronic stress meaningfully. Research On Mindfulness Eager to learn more about mindfulness? We have gathered all of the recent studies on the benefits of mindfulness to help you unlock the path to greater well-being and mental clarity. Know More Mindfulness: The Antidote To Chronic Stress Most of us aren’t even aware of the stress we carry in our bodies. And thus, we do not do anything to address the stress. Mindfulness is the “antidote” to chronic stress. Since mindfulness is all about being in the present, it gently works with the state of chronic stress. It works with our tendency to be in chronic stress, being unaware, getting caught up in the head, remaining disconnected with ourselves, and zoning out to the next distraction. One of the main reasons to learn mindfulness is due to its ability to help you stay rooted in the present, and work on reducing the load of chronic stress from your system. How Does Mindfulness Help To Manage Chronic Stress? When you train in mindfulness, you train in noticing yourself, as you are without judgement and with total acceptance of whatever arises. When you are able to be with yourself for longer spans of time, something powerful happens. The brain becomes rewired to drop stressful tendencies. It learns to recognize its present state better. It learns to drop automatic thinking more easily and come back to the moment. It can learn to recognise difficult sensations, difficult feelings without having to suppress it or shut it out. You are able to access what you are really feeling instead of just going with the first thought
How Online Counseling Can Help You Cope with Anxiety and Depression
Over the recent years, there has been a growing number of people opting for online counselling services. This option has provided many individuals with better access to mental health services. Consulting a counsellor in person can be difficult for many due to issues with travel and lack of professionals in their area. However, due to online counselling, many are now able to consult professionals with just a click of a button. Adding to this, online counselling also serves as a convenient, flexible, and a cost-effective option for many individuals. Anxiety and Depression are two of the most common mental health concerns observed around us. Counselling and Psychotherapy can be a great option for those undergoing these challenges. Online counselling provides individuals facing anxiety or depression, an accessible and convenient option to seek therapy, at an affordable price point. This article aims to explore how online counselling can be an effective tool in managing anxiety or depression. Understanding Anxiety and Depression Understanding Anxiety Anxiety is an uneasy feeling of dread, fear, or worry. It is a highly common experience that every individual has experienced from time-to-time. However, when this unsettling feeling prolongs for too long, it can cause severe distress and discomfort. Anxiety is a feeling, like sadness, happiness, and anger. And every feeling has an impact on both the mind and the body. For example, think about the last instance when you felt really happy. Try to recollect how this feeling of happiness felt in your body. Maybe it feels warm, fuzzy, and light. You can probably imagine how you felt these sensations in your chest, your belly, and in other parts of your body. You would have also had happy and positive thoughts at the time. This shows how every emotion carries a mental and physical manifestation. Similarly, anxiety, as a feeling, carries a physical and mental manifestation. When these uncomfortable feelings go unattended and unprocessed, it lingers in the body and begins to produce symptoms. These are some of the most common symptoms of anxiety. The physical symptoms of anxiety can include palpitations (racing heartbeat,) body pain, lightheadedness, headaches or migraines, and fatigue. Some of the emotional or mental symptoms of anxiety are racing thoughts, excessive worry, irritability, low-self esteem, and inability to focus. Anxiety can often feel overwhelming, and can feel like there is nothing that can make you feel calmer or better. Anxiety can have an impact on your mental health and how you function on a daily basis. For some individuals, anxiety can impact their work-life or interpersonal relationships. To learn more about the symptoms, causes, and steps to manage anxiety, click here. Understanding Depression Depression is a persistent, and prolonged feeling of sadness and hopelessness. Many people misinterpret sadness as depression. While there are a few similarities, depression is a more complex, and often complicated experience for those who go through it. If you are experiencing depression, it is often difficult to communicate how you are feeling. It can make you feel like you are alone in this journey. However, depression is an extremely common concern that can be resolved by seeking professional help. Depression also consists of physical, emotional, and mental symptoms. Physically, it can cause changes in your sleeping and eating patterns. It can cause fatigue, and anxiety in some individuals. Many individuals with depression may also have random aches and pains in their bodies. There are changes that occur in the mental and emotional well-being of an individual undergoing depression. Some of the symptoms are a feeling of hopelessness, emptiness, or numbness. It causes low self-esteem, guilt, and shame. Depression can also impact your ability to focus and manage tasks. Some individuals may have thoughts or engage in suicidal or self-harm behaviours.* Depression can certainly impact multiple areas of life, such as your personal and professional life. It can often cause a negative shift in your interpersonal relationship, and more importantly, the relationship you have with yourself. *If you are feeling actively suicidal or violent or are losing weight, having severe sleep deprivation and no motivation to live, then seeing a psychiatrist and meeting a therapist in-person is recommended. We also suggest you to reach out to a Suicide Helpline Number. Depression can feel heavy and can often weigh you down. With the hopelessness that you feel in depression, you may feel like things can never get better. However, individuals with depression often greatly benefit from seeking professional help. Feeling Low? Counseling can be a great tool for you to manage and overcome depression and lead a happy and balanced life. We are here for you. Book an Appointment Rise Of Online Counseling Online counseling has been attracting increased popularity over the recent years. Many individuals opt for online counseling as it provides them an easy and effective option if they are seeking therapy, wherever they are in the world. Online Counseling, or telecounseling, is a form of therapy that is offered on an online platform. Some examples of the mediums used in telecounseling are: Phone-call, messaging, and most commonly, video calls. Despite its favourability, people have certain myths and misconceptions about Online Counseling. We have attempted to clarify and explain four common myths about online counseling here: Myth 1: Online Counseling is a less effective option for those seeking counselling. This isn’t true. Online Counseling can be just as effective as offline counseling. (Eames, 2023,) states how online counseling is not just effective, but also an affordable option that you can access in the comfort of your home. Online Counseling can be a great option for various concerns, and includes personal and interpersonal ones. People can opt for online counselling if they are experiencing depression, anxiety, relationship issues, and a myriad of other concerns. Myth 2: Online Counseling is not safe as it is conducted online. Safety is one of the hallmarks of a good counselling session. Therefore, online counseling is also a process that keeps your safety a priority. The online counseling platforms are encrypted and secure, and
