Answers to AMA Q&As in SubForum FAQ and posted at end of this thread

Member: How do I stop my overthinking and not let it consume me?

Therapist Parvathy reply:

One of the most important ways to gain control of your thoughts is to recognize that you are overthinking or ruminating. Sometimes it can help to just say to yourself- 'I'm overthinking. Journaling and keeping track of your repetitive thoughts can help you to manage them better. Journaling is also a great way to process and let go of your thoughts. Mindfulness and meditation can help you to get more in touch with reality. Do try out the mindfulness exercises and guided meditation exercises on 7 cups. In a therapeutic setting, a mental health practitioner can help you to cope with anxiety and embrace uncertainty. A therapist can help you with skills of problem-solving and be confident about decision making. So seeking therapy can be a good way to relieve the anxiety that comes with overthinking. For more info and bio on Parvathy click here.

Member: I have deep emotional scars from childhood and adult trauma. I suffer with severe untreated depression and anxiety too. Will I ever lead a normal life after decades of this and emotional, physical, mental, sexual and financial abuse?

Therapist Parvathy reply:

Yes, it is possible to heal from the trauma that you have suffered from. It is never too late to seek help. Psychotherapy can help you to grieve, cope and recover from the experiences that you have had. For more info and bio on Parvathy click here.

Member: How can you get over PTSD?

Therapist Parvathy reply:

PTSD or Post Traumatic Stress Disorder which may have resulted from the stress of a life-threatening trauma takes time to ease. Treatment of PTSD isn't about forgetting a trauma or feeling as if it never happened, The goal is to eliminate or reduce its ability to disrupt your life. A mental health practitioner can help you to process the trauma effectively. Hence it is very important to seek professional help. Gradual exposure to the triggers along with anxiety management techniques can help to manage the symptoms. Mindfulness and meditation have also been found to be effective on PTSD symptoms. Physical activities such as exercise or dance have been found to have positive effects on mood. Medication can also help, depending on the severity of the symptoms. For more info and bio on Parvathy click here.

Member: How do I put the past behind me?

Therapist Parvathy reply:

Letting go of the past can be a tough task because of all the complex emotions that might be associated with it. Letting go would mean making peace with the negative experiences you have had. It is important to realize that we hold the narrative of our lives in our hands. Facts will remain as they are, but a change of narratives can alter the emotional charge associated with the experiences. Journaling can help redefine and process your experiences from different perspectives. There would be many difficult emotions that may come up when you think of your past, such as guilt, shame, anger, etc. A mental health professional can help you cope with the experience. For more info and bio on Parvathy click here.

Member: I've tried therapy before and it really went sideways. I've got lots of reasons not to trust anyone and i'm not sure i can/should/want try again.

Therapist Parvathy reply:

I'm so sorry that you had such a bad experience with therapy. Such an experience can indeed break your trust and lift your faith off the treatment. However, there are so many researches that prove the effectiveness of psychotherapy. We are all vulnerable human beings and sometimes, we need professional help to get us back to good health. One way to see if your therapist is a good fit would be to ask a lot of questions right at the beginning. You can ask your therapist about their therapeutic style, their experience with similar problems or discuss any questions you have about therapy. You can even talk about your bad experience and discuss your expectations from the sessions. Asking your therapist for a treatment plan and getting details about what they plan to do in your time together, the skills you will be learning, and the goals that you will be setting together can be extremely beneficial. For more info and bio on Parvathy click here.

Member: I'm in the process of healing myself of depression which has been months-long. I'm beginning to be able to do things I normally enjoy, and even some in-house duties. However, I'm still reluctant to risk meeting people (even people I don't know, like a cleaning lady), let alone to work. Even just a thought of one of these (either passing someone by or work) makes me want to hide beneath the "shelter" of my blanket. Why does this happen, and what are the possible solutions? Thank you in advance.

Therapist Parvathy reply:

Depression is often comorbid with social anxiety. what you are experiencing could be intense anxiety or fear of being judged, negatively evaluated, or rejected in a social situation. You may even be worried about acting or looking anxious in public. To avoid such stressful situations, you tend to steer clear of social interactions or events. Depression has a negative effect on self-esteem and confidence which may have contributed to your social anxiety. Glad to know that you are in the process of healing. Working on your identity and your self-concept would be important for you. Graded and gradual exposure to stressful events can also help. However, it is important to do this under the supervision of a mental health professional who will be able to equip you with skills to manage the anxiety. For more info and bio on Parvathy click here.

Member: My problem is that how to deal with emotions, exam fear and create a nice study environment?

Therapist Parvathy reply:

Studying effectively is the best way to reduce exam anxiety. Preparing all the study materials beforehand, planning your syllabus, and scheduling your study sessions well are vital steps. 50 minutes long study session with 5-10 minute breaks would be good. It is important to have a healthy lifestyle with good sleep, exercise, and nutritious food to ensure adequate physical health. Clearing your doubts and speaking to your teacher about any concern you may have can also lower your anxiety. Try to identify if you have negative irrational thoughts-notice if you are linking your self-worth to the outcome of this test, are you catastrophizing the outcome of your test? Counter your negative thoughts with positive encouraging statements - 'i will do my best', 'it is going to be ok', or 'I can do this'. Practicing techniques to manage your anxiety such as breathing exercises, meditation, etc can help. For more info and bio on Parvathy click here.

Member: I am trying to get rid of the self destructive behaviour but keep relapsing. Could you tell me what's the best way to get rid of it?

Therapist Parvathy reply:

Self-destructive behaviors provide relief or even pleasure in the short-term which is why they can be very difficult to quit. Self-destructive behaviors could be stemming from underlying mental health concerns such as depression, anxiety, PTSD, etc. It is important to understand what it is that is causing these behaviors and treat them accordingly. Self-destructive behaviors could be a coping mechanism for you. Psychotherapy can help you to explore the reason behind them and equip you with healthier coping mechanisms to deal with stressors. Meanwhile, identifying your triggers and preparing ahead of time for the stressful event can help control the behavior. For more info and bio on Parvathy click here.

Member: How to let go of someone or at least the memories?

Therapist Parvathy reply:

The emotional charge of memory comes from the stories we tell ourselves about the experience. The facts cannot be changed but the emotional charge can be reduced by facing the feelings associated with it. Visual imagery or journaling about experiences can help you to reflect and process them better. It is, however, very important to go through the process of grieving. It is completely natural and healthy. Everyone copes in different ways and for different amounts of time. So, being gentle to yourself and giving yourself love and care is very important. Letting go of someone would not mean forgetting about the person, it is more about making peace with the loss. Loss can be very painful and it can leave voids within you. Time will help you normalize this void and accept it as a part of your life. For more info and bio on Parvathy click here.

Member: What might be causing brain fog? How to cope with it and overcome it ?

Therapist Parvathy reply:

Brain fog would make it difficult to think clearly. You may feel spaced out or unfocused. You may even find that your memory is faulty or your attention is impaired. You might even be struggling to hold on to a thought. Brain fog can be the result of an underlying mental health condition such as depression or anxiety. It can also happen as a result of trauma. Getting physically active, practicing mindfulness and meditation, and having a healthy lifestyle can help manage the stressors of daily life. Speaking to a mental health professional can help treat any underlying mental health condition. For more info and bio on Parvathy click here.