To help readers cope with their anxieties in these stressful times, Toi has launched Talk It out, a series in which expert advisers respond to their mental health consultations. This week’s advice is from the advice psychologist Bindhu Subhash
I am a 50 -year -old professional who fights with restlessness, excessive thinking and anxiety. I often find myself disconnected from the present, lost in my thoughts or concerned about incidents that did not meet my expectations. For example, I often stop at discussions with coworkers or my boss. When I do not find a goal, I think too much about how I will handle the challenging future tasks. These feelings intensify during periods of stress or work -related conflict. At home, my restless mind makes me talk aloud, which frustrates my family. I also tend to participate in a large amount of internal dialogue, reproducing scenarios in my mind and imagining how I could have acted differently or better or a better answer when people have set me. How can I manage these challenges in a better way?
– Anonymous
It is understandable to feel restless and consumed by thoughts, especially when work stress and expectations weigh largely. His mind is trying to protect him by repeating past situations and preparing for future challenges, but this hyperactivity leaves him drained and disconnected. Recognizing this fight is the first step to handle it. Try to connect yourself in the present to break the cycle of thought too much. A simple technique is the method 5-4-3-2-1: observe five things you see, four that you feel, three sounds, two aromas and one flavor. This removes you from the mental loops. When the internal dialogue becomes overwhelming, schedule the “concern time”, reserve 10 to 15 minutes a day to reflect and then redirect your approach. At home, practice stopping before answering, consciously lowering your voice. This can create a quieter atmosphere for you and your family. If these thoughts feel too consumers, professional orientation can provide personalized strategies. Small and conscious adjustments can create a lasting difference.
I am 25 years old. Last year, I went to Bangalore for my studies, where I did not have many people to talk to or hang out. I am an outgoing, but after going there, I felt a lot alone. The course was also very hard. There were 14 students, and they were all Hindi. I was the only tamil. Apart from that, my class girls also used to speak behind my back. I tried to be their friends, but they saw me as an alien. This led to the development of Self -esteem problems In me. Now, this stress is already depressing me often shouting at the people of my house and I also become very aggressive. I have no job and I am also worried about unemployment. I am trying to fix my sleep schedule, but not being able to do it. Please help.
– Anonymous
Feeling isolated, unaccept and fighting with self -esteem is painful, especially when you are naturally social. It makes sense that this experience has left a lasting impact. Being in a space where you feel excluded and judged can shake anyone’s confidence. Now, with work uncertainty and interrupted dream, it is understandable that frustration is spilling at home. Start recovering control where you can. Structure your day: wake up at an established hour, participate in small productive tasks and establish short -term job search objectives. Even sending an application or improving your curriculum daily is progress. For self -esteem, grant in the people who raise it. Connect again with those who make you feel seen. Remember that the rejection of some does not define their value. When anger increases, stop and breathe before responding. If the dream is a problem, reduce screen time before bedtime and try to settle with music or a book. If these feelings persist, talk to someone (professionally or personally) can help. You are not alone in this, and things can improve with small steps.
When people speak to me, I often can’t express myself. I like being alone, but sometimes I feel very alone, since nobody is there to speak freely and with whom I share my problems. I don’t understand who to trust. Please help.
– Anonymous
It seems that you are carrying a lot inside, and that can feel heavy. Wanting to express yourself, but fighting to do so can be frustrating, and loneliness only makes it more difficult. It’s okay to feel like that, you’re not alone. Many people experience this and does not mean that something is wrong with you. Start by giving you space to process. Writing your thoughts or expressing them through art or music can be a soft first step. If the conversations feel difficult, try to share small thoughts with someone to trust. Trust is built over time, not during the night. Loneliness does not always mean lack of people, but rather the lack of connection. Look for small and significant interactions in safe spaces. Maybe a hobby, an online community or even a support group can help. You don’t have to do this alone. If you feel overwhelming, talk to a mental health care professional can help you navigate these emotions in a way of support and not judge. Remember that you deserve to be heard. Start small, and for a period of time, the connections will follow.