“I was referred for psychological testing for my 13-year-old daughter. She is bright, outgoing, and clever. However, middle school has been challenging academically; despite her hard work and intensive tutoring, her reading and writing haven't improved. Her grades were dropping, and her confidence was slipping. I had concerns: Would the testing accurately identify her struggles? Would she be labeled? Would her school categorize her? Whom should I turn to? After reading a lot and talking with others, I found a clinical psychologist with extensive assessment experience. My daughter was diagnosed with a high intellectual quotient and giftedness in verbal skills. The assessments also revealed that she had moderate to high dyslexia, a specific learning difficulty (SLD) that affects reading, writing, and speech processing, and is unrelated to overall intelligence. Getting the right assessments at the right time helped us find the educational tools and strategies that worked for her.” Priya, a 33-year-old mother “My son had difficulty with planning, time management, and decision-making, so we supported him throughout primary, middle, and high school. We kept him on a schedule that helped him succeed in academics, sports, and music, and he remained a high achiever. In college, he struggled. It became clear that managing things on his own was difficult for him. He dealt with procrastination and task paralysis, remained disorganized, and found it hard to stay focused. My wife and I stepped in to support him. We moved him out of the college dorm and lived with him so we could help him manage his academics. He graduated with an average GPA and went on to get a good job. At 23, during his first year on the job, things became very difficult for him. This time, he struggled with competing priorities, open-ended deadlines, and workplace communication. We encouraged him to see a psychologist, found one, and scheduled the first appointment. The psychologist was very helpful and took a supportive, proactive approach from the start. She began with family consultations and then moved on to testing and feedback. Our son was diagnosed with moderate to high attention deficit disorder and high anxiety. With the recommendations and some psychopharmacological support, within 1-2 months my son began to thrive. Understanding the cause of his struggles helped him regain confidence and self-esteem, which helped immensely. We wish we had gotten him psychological help much earlier.” - Mr. and Mrs. Makkar, parents of a 23-year-old client. Psychological testing may seem intimidating, but it’s designed to help you. Psychologists use tests and other assessment tools to understand your behavior, make a diagnosis, and guide your treatment. Psychological testing and assessment are like medical tests in many ways. When a patient has physical symptoms, their primary care provider may order X-rays or blood tests to find the cause. The results help guide treatment planning. A psychological assessment is a comprehensive, multistep evaluation conducted by a registered and/or licensed psychologist specializing in clinical, educational, neuropsychological, school, or forensic psychology. It assesses an individual's cognitive, emotional, behavioral, and personality functioning. As part of the process, trained psychologists administer various tests, including cognitive and achievement tests, as well as self-report measures. These tools evaluate different aspects of psychological functioning and provide a thorough picture of a person’s strengths and weaknesses. What is Included in an Assessment? Clinical Interviews: Structured conversations to understand personal history and current symptoms. Standardized Tests: Psychometric tools like cognitive batteries (e.g., WAIS-IV), personality inventories, or neurodevelopmental scales. Behavioral Observations & Records: Reviewing school, medical, or occupational history. Diagnostic Report: A formal written summary with clinical conclusions and treatment or educational recommendations. Psychological assessments are employed across various fields, including clinical psychology, where they support the diagnosis of conditions such as autism spectrum disorder, ADHD, specific learning disorders, and intellectual disability. These assessments provide valuable insights that inform treatment planning and enable professionals to tailor interventions to each individual’s specific needs. In addition, psychometric properties, including reliability and validity, are carefully considered in the development and administration of these assessments. Reliability refers to the consistency of assessment results, while validity indicates the extent to which an assessment measures what it is intended to measure. By ensuring that assessments demonstrate reliability and validity, psychologists can make well-supported diagnostic decisions and provide effective treatment recommendations. Who needs it? Psychologists administer tests and assessments for a broad range of purposes. For example, children experiencing difficulties at school may undergo aptitude testing or assessments for learning disabilities. Tests measuring skills such as dexterity, reaction time, and memory can assist neuropsychologists in diagnosing conditions such as brain injuries or dementia. When individuals experience difficulties at work, at school, or in their personal relationships, assessments can help psychologists determine whether challenges with anger management or interpersonal skills, or particular personality traits, may be contributing to the problem. Other tests assess whether patients are experiencing emotional disorders, such as anxiety or depression. Seeing a psychologist Psychological assessments are not universally applicable. Psychologists select a specific set of assessments and tests for each patient. Furthermore, psychological evaluations should only be conducted by qualified professionals. Licensed clinical psychologists are extensively trained to administer assessments and tests and interpret the results. In many cases, psychologists who administer tests also provide psychotherapy to their patients. Some psychologists specialize exclusively in evaluation and refer patients to other specialists for treatment after making a diagnosis. In either case, the testing and assessment process helps ensure that each patient receives treatment tailored to their individual needs. Going for a test? Psychological testing is not comparable to a multiple-choice examination that one either passes or fails. Rather, psychologists use information gathered from various tests and assessments to establish a specific diagnosis and develop a treatment plan. Some individuals may be tempted to review tests in advance. If they suspect they may have a particular condition, they might search online for a practice test related to it. Experts advise against this. In fact, practicing beforehand can be counterproductive: attempting to answer in a particular way may result in inconsistent responses and give the impression that you have more difficulties than you do. It is important to remember that psychological testing and assessment are nothing to fear. You don't need to study for them. Instead, they provide psychologists with an opportunity to determine the most appropriate way to help you. Understanding psychological assessments helps professionals and individuals seeking support. Thorough assessments reveal a person’s psychological functioning, enabling targeted interventions and better mental health outcomes.

“Anessa’s middle school was high up. She was part of the school orchestra, horse-riding team, coding team, basketball team, and debating club, juggling multiple activities. She succeeded in most of them. She was also a high achiever and earned excellent GCSE results. Anessa continued to thrive in high school, playing multiple sports, learning several musical instruments, and building many wonderful friendships. As head girl, she also took part in social work and traveled to many countries with school events, managing it all independently. At A-levels, her scores took a minor hit. She dropped from A to B. Anessa went to college. A rigorous grading system, classroom participation requirements, fast-paced assessments, increased social demands, new friends, competitive clubs to join, more decisions to make, and the need to manage time, prioritize, and plan. The demands were enormous. Many challenges. She took a hit. She began experiencing anxiety and nervousness, along with difficulty sleeping, stomach aches, and headaches. Her eating habits became irregular. Anessa began to slip, gradually. It started with feeling a bit depressed; irritability and anger started to surface. She also began avoiding social groups and events. Over time, she started sleeping more, missing meals, and skipping her gym classes. Fortunately for Anessa, her roommate noticed the change and told her parents. Her parents intervened promptly. They arranged a meeting with her academic advisor, who recommended lessening the academic load by withdrawing from a few courses. Student Health Services connected her with a psychology-informed counselor for weekly sessions. Gradually, Katie resurfaced quickly. She built confidence and learned to prioritize, plan, and follow through. Today, Anessa successfully balances club participation, earning A grades, and navigating friendships. She meets with her counselor once a month for check-ins." Adjustment disorder Adjustment disorder is a psychological response to a life event that causes significant emotional or behavioral distress. This happens when a person reacts intensely to a stressful life change, and that reaction is much stronger than normal and disrupts daily functioning. It is a short-term mental health condition. Stressors, from daily hassles to major events, can affect psychological adjustment and physical health. While most people adapt quickly, some experience severe distress or impaired functioning. Under the DSM-5, adjustment disorder involves an emotional or behavioral reaction disproportionate to the stressor. While the trigger is external, an individual's personal history, coping skills, and support system determine how they process the stressor. Adjustment disorders share similarities with several psychiatric disorders, particularly posttraumatic stress disorder (PTSD), depression, and anxiety. Like PTSD, they are considered stress disorders and are thought to be located on a stress response continuum. Common Causes Major life changes: Relocating, beginning a new position, pursuing education, marriage, school change, financial stress Relationship struggles: Divorce, separation, or familial conflict. Loss or illness: The loss of a loved one or the receipt of a personal health diagnosis. Work or School Issues: Losing a job, experiencing workplace stress, or facing major examinations and bullying. Traumatic Events: Natural disasters, severe accidents, or physical assault Prevalence and Risk Factors Prevalence: Estimated around 0.9% to 1.4% in the general population, but significantly higher in medical, primary care, and psychiatric settings (ranging from roughly 5% to 35% depending on the clinical environment). Diagnosed roughly twice as often in females compared to males. Predictors: Younger age, female gender, lower social support, and previous mental health history. Why It Is Serious Functional Impairment: It extends beyond ordinary situational sadness or stress and can significantly impede school attendance, job performance, and the maintenance of social relationships. Risk of Escalation: If left unaddressed, it may progress to more severe mental health conditions, such as major depressive disorder or generalized anxiety disorder. Physical Symptoms: Stress from an adjustment disorder can manifest physically, causing insomnia, chronic fatigue, headaches, or digestive issues. High comorbidity: Substance use disorder, suicidality, anxiety, depression, and eating disorders are some of the major mental health disorders that are known to have high comorbidity with adjustment disorders. Adjustment disorder is temporary and highly treatable Symptoms generally begin within three months of the stressful event. The condition is typically short-term, lasting less than six months after the stressor ends or is removed. There is no single "cure" for adjustment disorder. A combination of a few proven modalities can help. However, if left untreated, prolonged adjustment disorder can lead to severe debilitating conditions like depression, substance abuse, or suicidality. Why It Is Highly Treatable Clear Triggers: Because the disorder is directly linked to a specific stressor (like a breakup, job loss, illness, or major life move), treatment can focus directly on processing that event. Short-Term Nature: By definition, symptoms usually begin within three months of the stressor and typically resolve within six months after the stressor or its consequences have ended. Effective Therapies: Cognitive Behavioral Therapy (CBT) and talk therapy are highly effective at teaching healthy coping mechanisms, stress management, and problem-solving skills to navigate the transition. No Deep-Seated Pathology: Unlike chronic mood or personality disorders, adjustment disorders involve difficulty coping with acute stress in a particular situation, rather than a lasting chemical imbalance. External vs. Internal Distress: Situational response: The pain is a normal reaction intensified by a difficult event, not a deep chemical imbalance in the brain. Grip on reality: People with this condition remain grounded in reality and do not experience severe detachment, delusions, or hallucinations. Management Psychotherapy: Brief, goal-oriented psychological counseling is the primary and most effective treatment to restore coping skills. Pharmacotherapy: Medications do not cure the underlying condition, but targeted medications may be used short-term to manage severe insomnia or acute anxiety symptoms Stress Management: By managing one’s stress via relaxation, the gym, mindfulness, deep breathing, and good time management. This helps to combat the present symptoms of anxiety and be able to think clearly. Lifestyle care and routine maintenance: Keeping oneself attuned to a healthy lifestyle via exercise regimen, nutritious eating, sufficient sleep, meeting people, and pursuing hobbies and interests. Social support: Staying connected and reconnecting with supportive friends and family is productive. This builds self-worth and provides a healthy sense of being wanted by others. Family or group therapy: Consulting alongside family members can help to gain emotional support and confidence in being understood by others in the family. Group therapy also reduces isolation and teaches practical coping skills. If you are experiencing overwhelming stress from a debilitating life event, affecting your ability to function, reach out to a registered/licensed therapist or your primary health care physician. Early intervention is an effective way to prevent the condition from worsening.

A reframing activity helps you catch unhelpful thoughts, look at the facts, and change them into a balanced, realistic view. It is also a core practice in cognitive behavioral therapy, where you identify unhelpful mental habits and replace them with a realistic, balanced view. This helps us to step back and see things from a fresh, more helpful perspective. Like any other learning, rewiring your brain takes practice. 1. Capture it · Spot it: Noticing when your mind jumps to all-or-nothing thinking, catastrophizing, overgeneralization, and emotional reasoning. Pay attention to the trigger, like sudden spikes in anger, sadness, and anxiety. This helps break the automatic behavioral habit by moving the brain from reactive survival mode to proactive control. · Name it to Tame it: Simply identifying your negative thoughts and patterns, such as stating, "This is anxiety," facilitates creating psychological distance from it. Psychological science shows that naming a complex negative thought or emotion can help change the brain's response. · Write it down: Putting the exact thought on paper works because it forces our brain to shift from emotional panic to logical processing. It physically changes neural activity. Science shows that when unhelpful negative thoughts stay trapped in your head, they run in endless loops and over-activate your amygdala, the brain's threat detector. 2. Contain it Examine the Evidence: Breaking down stressful negative thoughts and creating it as a hypothesis helps to weigh it. It helps to create a balanced view. It deals with weighing the evidence objectively to challenge absolute or unhelpful thinking. It works by using the prefrontal cortex to interrupt emotional loops in the amygdala, shifting brain activity through logic and rewiring neural pathways via neuroplasticity. · · Find proof: Treating thoughts as temporary hypotheses or guesses rather than facts helps to decenter. It creates distance from emotional spirals. Ask yourself what real facts support this thought. · Find counterproof: Ask what facts show the thought is wrong; for example, the thought “ I ruin every relationship I have” can be counterproofed by “ I have close friends for 10 years, and my cousins look up to me for advice.” · Use the friend test: This will help leverage the external perspective by passing self-criticism. Ask what you would tell a good friend who had this exact thought. Science shows this technique lowers cortisol by tricking the brain into dropping its defensive guard. This helps to activate objective logic. 3. Construct it Treat it like a challenge: Disappointments are opportunities to learn something new. It is like developing a problem-solving framework. a problem-solving. This mindset shifts negative thoughts from a threat to a puzzle. This deactivates the alarm system and accelerates neural adaptation, building psychological stamina. Ask Reframing Questions: Ask yourself, "What can I learn from this?" or "How can this experience help me grow? “How will I look at this situation one year from now?” “What part of this can I control?” Research shows that automatic negative thoughts light up the amygdala, and asking questions recruits the prefrontal cortex (the logic and planning hub) to formulate answers. This diverts energy from the emotional distress loop. This shifts the brain from a fixed mindset to a growth mindset. 4. Convert it Be realistic: It is not about being optimistic, but about balancing truth with real evidence. Go for balanced thoughts and find a middle ground. From · "I ruined my diet by eating a piece of cake" to "One high-calorie meal will not erase my weekly progress." Aim for a true, helpful view instead of a harsh one. It is like finding middle ground. ·Soften the words: It is a practice to use neutral, constructive, and positive expressions. For example, replacing "Sorry I am late" with "Thank you for waiting," and framing it as a journey of learning rather than a mistake. It is also about avoiding absolutes and specifics, like changing "I messed up everything" to "I made a mistake. Science shows that harsh words release stress hormones, while soft words release the comfort hormone oxytocin. Practice daily: Our brain learns old habits slowly, so changing them takes time and repeated effort. With repeated practice, the brain changes its structure and imprints new neural pathways. Keep a thought journal; maybe a physical diary where you document a negative thought, identify the distortion, and manually write out an alternative, balanced perspective. 5. Convey it: verbalize with others Conveying reframed, positive language to others involves shifting the focus from existing issues to potential solutions. This approach redirects conversations away from past errors and emphasizes future possibilities. · Focus on the solution: Emphasize subsequent steps rather than dwelling on the error. · State what you can do: Highlight available options rather than limitations. · Praise the effort: Acknowledge the effort exerted before proposing any modifications. · Use growth-minded words: Substitute fixed labels with terminology that denotes progress and learning. Research shows positive communication benefits when you use reframed, affirmative language based on neurobiology and linguistic principles. Changing words affects neurological states. Mirror neurons cause brains to mirror emotional states: defensive language triggers threat responses, while positive language induces calmness. The brain's negativity bias makes it detect threats quickly; positive reframing bypasses this, fostering cooperation.

1. Narrowed my focus to What Matters Most Let’s say life gives you a chocolate bar every day. However, you can only enjoy one piece of that chocolate each day. How wonderful is that! How will you break into the chocolate bar? When our attention is spread across many things, it can feel overwhelming. Your ability to pick the best next step might get cloudy with all the information flying at you. Try narrowing your focus to just your top 2 or 3 priorities—that way, you create space to breathe and make clearer decisions. Think of your time like a chocolate bar. If half your energy goes to things that don’t truly support your goals or the life you want, it’s wise to reclaim some of that attention. I chose about five key areas to focus on. I started stepping back from others. This helped me regain my time and mental clarity. Now, my time is focused on three main areas: work, family, and wellness, along with a few special interests. I felt that this kind of prioritizing is a lot like Marie Kondo’ing your life—asking what truly sparks joy. Is it essential to the whole picture of who you are? Identify your top three big topics of interest and let go of all the other distractions. By focusing on what matters most to you, you’re anchoring yourself in what’s most essential. Time is the most precious resource we have, and I choose not to waste it on things that don’t matter to me. This simple shift in perspective has given me so much of my life back; it’s helped me focus on what truly matters, and I haven’t looked back since. - Molly, a 32-year-old working professional 2. Other People’s Opinion of You is None of Your Business It's so natural to find yourself swinging between different feelings based on how others share their thoughts with you. When someone says, “I like your hair,” it immediately makes you smile, but if they ask, “What’s going on with your hair?” it might not feel as nice. Compliments like “Wow, you’re so smart” can really boost your mood, while comments like “You are not so good at sports” might make you feel a bit down. Even remarks like “You are an outdoor person” can make you stop and think. Everyone has their own opinions, and it can be a challenge to release them. But I've found that when I focus on my own view of myself and let go of what others think, I feel much more at peace. I realized that only I have the power to make truly meaningful changes in my life. I know best whether I'm living in a way that genuinely reflects my values, so how I see myself is incredibly significant. Adopting this mindset was a truly powerful and life-changing moment for me, and I believe it was absolutely worth it. I started to take others' opinions less seriously. Whenever I noticed a pattern that might harm my relationships or prevent me from reaching my goals, I would ask myself whether there was any truth to those comments; if not, I simply let them go. When I feel unhappy with how things are going, I look inward and think about small changes I can make. If you're someone who worries about others’ opinions and that fear is holding you back from living your life fully, it might be a good time to consider whether those worries are truly necessary. - Harrison, 22-year-old student 3. Every disappointment has something good hidden in its course. I’m a planner at heart. When I was little, I loved knowing exactly how each day would unfold. As I grew up, I’d carefully decide whether to go left or right. I always wondered what we were having for dinner and what plans we had for the weekend. Any sudden change in plans could really unsettle me, making me feel like I'm losing control. That restlessness and anxiety in my body could sometimes cause me to miss out on wonderful opportunities, but I’m learning to embrace a bit more flexibility now. So now, when a plan falls through, I think of my parents' story. The story of how my parents met. My mom was crestfallen when she got the call in 1993 that her six-month internship in Australia had been canceled. Not only had she already endured the pain of saving a huge amount of money to live there, but she had also put all her eggs in one basket to secure a job in Australia. This trip was going to be a pivotal moment in her career, her switch from being a junior news editor behind the scenes to presenting the news on air. The icing on the cake was that she lost her excuse to miss her 10-year high school reunion a few weeks later, which she hadn’t been particularly dying to attend. But at the reunion, she reconnected with an old classmate: my dad. It gives me solace to think of my parents’ story as I navigate the emotional roller coaster of job applications. It’s one thing to know that when one door closes, another opens. - Melissa, 25-year-old student 4. Be fair and just; everything else will follow. Keep your boundaries By focusing on one life philosophy, things clear up. And with a clear mind, you can see things from a positive perspective and make new decisions. My marriage was breaking apart. There was hurt and uncertainty. More than 30 years of togetherness were being lost. I was questioning my being. Guilt of causing pain to my kids and extended family. Sometimes, life throws so many decisions our way—moving to a new place, managing finances, going through divorce proceedings, changing jobs or careers, navigating banking, and dealing with old friends taking sides while new acquaintances try to be friendly. It can feel overwhelming, and I really needed a fresh perspective. I wondered, ‘What should I do?’ Then I stumbled upon a line in my daily reading that said, 'Have a just and kind soul and let everything go by this.' I decided to follow it, and I immediately felt a positive shift in my mind and body. I realized that my actions and thoughts are in my control; I can't control others. Throughout the day, I kept this in mind. At the end of it, I looked back to see if I was kind and just, asking myself if I was respecting my boundaries and keeping true to kindness and fairness. I noticed I was saying no more often, which helped me maintain those boundaries. Remember, everyone you meet is fighting their own unique battles. When people see you standing firm in your boundaries, they tend to respect you even more. - Anita, a 56-year-old female, professional 5. Laugh your heart out, think optimistically, and don’t forget to smile. I was curious about people who smile and laugh out loud. I thought they had everything going well in their lives. Till I realized that this is an art learned and developed. Optimism does not come naturally but needs to be cultivated slowly. I intentionally started to smile and laugh out loud. I practiced a few ways, dividing my day into a few blocks of time. I would smile a lot for an hour, 9-10 am. I passed a few compliments to my family at that hour, intentionally spreading positivity. At every meal, I discussed how someone helped me during the day, laughing and smiling. Another practice that worked for me was mirror work, i.e., for 1-2 mins a few times daily, standing in front of a mirror and smiling with twinkles in my eyes. I felt joy and cheerfulness in my heart. I became more relaxed and open to new experiences. My friends commented on my cheerfulness. - Georgie, a 33-year-old lawyer

Discovering a new angle in life is an exciting journey of shifting your perspective and embracing fresh approaches to your routine, career, or personal growth. It involves stepping off autopilot by setting small, achievable goals, trying out new hobbies, and thoughtfully aligning your daily habits with what truly energizes and inspires you. Changing how a person perceives events can change the meaning they associate with them. In psychology, discovering a new angle is like an inner journey of reorienting and redefining oneself. Embracing new changes in life means moving through the "neutral zone", that challenging yet transformative space between releasing old identities and creating new ones. Seeing things from a different perspective can truly open new ways of understanding your life’s experiences, showing just how powerful psychological flexibility is. This kind of flexibility is about the wonderful mental skill of staying present, adapting to whatever comes your way, and aligning your behavior with what truly matters to you. It’s a beautiful way to grow in understanding and make meaningful changes that lead to a more fulfilling life. The Forgiveness Shift The Old Frame: "I was neglected as a child, and it ruined my formative years." The New Frame: "My parents were only twenty when I was born and did the best they could with what they knew." The Transformation: By viewing her parents as young and overwhelmed rather than malicious, one team member was able to find forgiveness and let go of childhood resentment. The Acceptance shift The Old Frame: “I failed in high school. Few teachers were very hard on me. They were partial and did not understand my struggles.” The New Frame: “The high school was a bit overwhelming for me. I had taken on too many things, and I struggled to prioritize. Teachers tried hard to push me. It helped me learn lessons in life.” The Transformation: By viewing high school as a crucial time to prioritize rather than multitask, the student was able to accept the rough phase in her life. The Maybe shift · The old frame: “My parents are outdated in their thinking. They don't like me going to clubs and traveling with my friends. My parents don't trust me. They think I am not responsible. So many restrictions on me, I feel bound.” · The new frame: “Maybe because my parents grew up in a different country, in different norms. Their worry about my safety and well-being makes them very anxious. It will take a while before they are okay with me going out to clubs and traveling independently. maybe · The transformation: “By viewing parents' behavior as their outward worry for their well-being and by understanding parents' burdens, the young adult can move from maybe to absolute thinking. The Rejection to Redirection Shift The Old Frame: "Losing my job means I’m a failure. I could not do things successfully. I am not sure of my abilities and strength." The New Frame: "Losing my job is the push I needed to reorient, rethink, and replan to start my true passion." The Transformation: “Actively looking for contradictory evidence allows you to reclaim neglected passions and view sudden changes as an opportunity for reinvention.” The Healing Narrative Shift The Old Frame: "I am damaged and have trust issues. My setbacks do not allow me to form relationships." The New Frame: "I am actively healing, recovering, and moving forward. I am forming new relationships and trying new ways of relating to people." The Transformation: "Instead of constructing an identity solely on the past, it is proposed that using empowering language can shift one's mindset from that of a victim to that of an author of one's future."

Reframing is redefining, reinterpreting, and rethinking. It is to modify one's perspective on an event to modify one’s responses without disregarding the reality of the situation. "Most folks are about as happy as they make up their minds to be." ―Abraham Lincoln Reframing is a psychological technique that helps one view events, situations, or emotions from a new perspective. When one shifts how they interpret things, it gently changes the meaning of experiences, which can positively influence feelings and responses. It's a simple but powerful way to foster understanding and emotional well-being. Common Examples: The Negative View: "I made a mistake at work; I am a complete failure and will get fired." The Reframed View: " Yes, I made a mistake, but it's a valuable learning experience. I can ask for feedback and improve for the next project." A February 2025 behavioral science study published in Brain Sciences discovered that reframing tempers initial overconfidence directly during complex decision-making. Another study showed that introducing alternative viewpoints increases response times. These indicate that during reframing, heightened cognitive complexity yields benefits by forcing individuals to think more critically and avoid dangerous mental shortcuts. Why It Works Reframing started in the 1960s when psychiatrist Aaron Beck worked with depressed patients. He found that changing negative thoughts to positive ones reduced or cured depression. His method, called cognitive restructuring, involved rethinking negative thoughts. Others later used the term cognitive reframing to refer to a broader process of changing perceptions of experiences, events, ideas, and emotions. Reframing holds that it is not the situation itself that causes distress, but rather how we think about it. The "Old" Frame: Focusing on perceived failures, worst-case scenarios, or feelings of helplessness. The "New" Frame: Looking for objective evidence, identifying what you can control, or finding opportunities for growth. The Neuroscience of Reframing The neuroscience of reframing is about how your brain shifts its perspective on a situation, helping you move from feeling overwhelmed to a calmer, more thoughtful state. It does this by calming down the emotional alarm system and encouraging the formation of new neural pathways that boost emotional control and resilience. Brain imaging studies show that when you actively reframe a stressor, it causes noticeable and positive changes in your brain activity: Regulates the Amygdala: When you're feeling stressed, your brain’s threat-detection center kicks in, triggering your fight-or-flight response. Remember, rephrasing your thoughts can help soothe this alarm system and bring a sense of calm. Activates the Prefrontal Cortex: Reframing helps you tap into your logical and problem-solving abilities, allowing you to respond thoughtfully instead of reacting emotionally. It’s a gentle reminder to approach situations with clarity and calmness. Top-Down Control: The prefrontal cortex sends inhibitory signals to the amygdala, literally calming the neurological fear response and allowing you to access higher-order thinking Key Brain Chemicals at Play Reframing changes the release of key neurotransmitters, helping your body move from stress to balance. Serotonin: Cognitive reappraisal and positive reframing help release serotonin, which stabilizes mood and enhances emotional resilience. Dopamine: Reframing negative events as constructive perspectives stimulates dopamine release, which strengthens the reward pathways involved in learning from challenges. GABA: Practices such as meditation or deep breathing, often used for grounding during reframing, boost GABA activity. This neurotransmitter helps calm the nervous system by acting as a natural inhibitor of excitability, thereby lowering anxiety. Our thoughts are central to understanding how we see ourselves and why we act the way we do. Reframing can enhance our self-image and approach to life. Without altering the facts of a negative situation, we can change our perspective to see it differently and discover positive aspects that we initially perceived as entirely negative. This shift leads to a healthier mindset and overall better living.

Tics are characterized by sudden, recurrent, nonrhythmic movements or vocalizations that can vary from mild to moderate to disruptive and may sometimes be painful. They are involuntary. Tics can appear in any area of your body, such as your face, shoulders, hands, or legs. For instance, motor tics might cause you to blink a lot or shrug your shoulders. When it comes to vocal tics, you might find yourself making grunting sounds or feeling like you need to clear your throat. If someone has motor and vocal tics for over a year, it's called chronic tic disorder. Tics that last less than a year are known as provisional tic disorder. When a person has both multiple motor tics and one or more vocal tics for more than a year, it's diagnosed as Tourette's disorder. Research shows that about 1% of children and around 0.01% of adults experience chronic tic disorder. Tics are most common among children, with about 15-20% of kids experiencing transient tics that tend to clear up on their own. Brain development is believed to play a key role in helping tics improve over time. Tic disorders can lead to a range of challenges, including social embarrassment, physical discomfort, or emotional struggles. These issues might affect daily life and school success. Additionally, tic disorders often come with other neuropsychiatric symptoms, which can sometimes be even more challenging than the tics themselves. “ I could not stop the sensation to twitch my mouth. It would happen when I was watching TV, in the classroom, on the school bus, and, slowly, even while eating. It started to interfere with my eating It would begin with an unpleasant sensation, an urge building throughout my body. I could not delay or suppress it. When I tried to suppress it, I felt huge discomfort that could only be relieved by twitching my mouth. My tics changed over time. I started to blink often. My friends noticed and asked me to stop. The more I tried, the more it came. It seemed like something had possessed me. It became a social stigma. I became a kid laughingstock. This worried my parents a lot. My mother would often be teary-eyed, asking me to relax, not do homework, and lie down. I would feel anxious about missing my homework. This reinforced my tics, and I developed anxiety and a depressed mood. My tics improved after a few months, but I was left with depressed mood for a long time.” -Maria, a 24-year-old media working professional Are Tics neurological? Tics have a strong neurological basis. Key facts about the neurology of tics: Involuntary Nature: Tics are not voluntary habits. They frequently originate from an uncomfortable physical "urge" in the body, which can only be temporarily alleviated by performing the tic. Brain Pathways: Research indicates that they are associated with dysfunctional neural pathways, such as the cortico-striato-thalamo-cortical circuits, and irregular neurotransmitter processing, including dopamine. Triggers: Although primarily neurological in nature, tics are significantly affected by environmental and emotional influences. Factors such as stress, excitement, anxiety, and fatigue frequently temporarily exacerbate tics. Types of Tics Simple Tics: Sudden, brief movements or sounds that involve just a few muscle groups, like blinking your eyes, shrugging your shoulders, sniffing, or clearing your throat. Complex Tics: Distinct, coordinated, and longer-lasting patterns of movements or sounds—such as touching objects, hopping, or repeating particular phrases or even obscene words—can really stand out. These behaviors often act as ways for individuals to communicate or self-regulate, and by understanding them, we can develop greater empathy and support. Causes and Triggers While precise etiology remains under investigation, tic disorders are generally understood to involve a combination of genetic and neurobiological factors. Tics are involuntary actions; however, individuals may experience a mounting, uncomfortable physical sensation known as a "premonitory urge" that is momentarily alleviated by executing the tic. Tics are not entirely within an individual's control and tend to exacerbate in response to: § Stress and anxiety: Extreme feelings, whether it is anger, excitement, or boredom, often cause a temporary flare-up. § Fatigue and exhaustion: Being physically tired, sick, or bored can lower the body's threshold for controlling tics. § Excitement or severe boredom: Strong emotions like anger, excitement, or being flustered often cause a temporary flare-up. § Attention and Suggestion: Concentrating heavily on the tic, or even discussing tics (especially in teens), can temporarily increase them Management and Treatment Many mild tics are temporary and don't require treatment. Tics are not inherently physically hazardous or life-threatening; however, appropriate treatment and support are crucial if they interfere with daily functioning. While minor tics generally diminish without intervention, severe or unmanaged tics may lead to social or academic difficulties or injury from forceful movements. Manage your tics: 1. Develop "Competing Responses" One can train the body to do less noticeable actions until the urge passes: 1. For head jerking: Gently tuck your chin and elongate the back of your neck. 2. For shoulder shrugging: Hold your shoulders down gently, as if holding light weights. 3. For vocal tics: Practice slow, controlled breathing through your nose or mouth. 2. Manage Stress and Environment Tics notoriously spike when the body is stressed, overly tired, or anxious. · Prioritize sleep: Stick to a consistent, healthy sleep schedule. · Create a calm space: Be in a quiet room/no worries about being watched. · Make adjustments: Set a timer to stand up or move around for a few minutes every 15-20 minutes. · 3. Home Remedies and Comfort Aids For physical tics, natural relief is brought through specific adjustments Mouth tics: Sucking on ice, chewing gum. Relaxation aids: Deep breathing, mindfulness, or taking a warm Epsom salt bath. Safe items: Keep plenty of pillows nearby if you have severe or harmful motor tics. Tics can be treated Seek professional assistance when your tics become distressing, painful, or interfere with your daily activities. It is advisable to consult a clinical psychologist, occupational therapist, neurologist, or behavioral specialist. Several evidence-based treatments can help control symptoms: Behavioral Therapy: Specialized therapies, such as the Comprehensive Behavioral Intervention for Tics (CBIT), assist individuals in recognizing the urge to tic and in training them to perform a competing response. Medication: In more severe cases, physicians may prescribe specific medications, such as alpha-agonists or dopamine blockers, to diminish the frequency and severity of the tics.

Rule 1- Identify your negative thoughts Identifying negative thoughts requires pausing to 'notice, question, and replace,' which is crucial to change thinking patterns. Psychology studies identify several known patterns of thinking that tend to induce negativity. All-or-nothing thinking: perceiving situations in rigid categories. Catastrophizing: anticipating the worst possible outcomes without considering alternative scenarios. Mental filtering: focusing exclusively on a single negative detail, distorting the perception of the entire situation. Overgeneralization: believing that a singular negative event will lead to an endless cycle of failure. Disqualifying the positive: rejecting positive experiences or achievements. Ways to Achieve 1- Write Recording affirmations in writing is a powerful, evidence-based way to embed them in one's reality. The physical activity of handwriting engages the brain more profoundly than mere reading or thinking, thereby forming more robust neural pathways that facilitate the transformation of positive thoughts into enduring habits. Writing is particularly effective because it requires Mental Engagement: one must actively process the words, which helps circumvent subconscious resistance and internal doubt. It provides a Concrete Anchor: written notes can be placed on a desk or a sticky note in the bathroom to serve as references whenever inspiration wanes or stress arises. It also Tracks Progress: reviewing a journal allows one to observe precisely how one's mindset has evolved over time. “Starting off 2023 with a fresh perspective, I saw it as a wonderful opportunity for a new beginning. I visited my favorite bookstore and picked out a lovely diary, one with a page for each day of the year. Every day, I dedicated just 1 to 3 minutes to writing positive affirmations in it. Admittedly, it was a bit challenging at first—picking up a pencil after 20 years felt unfamiliar and exciting all at once. But after a few days, I started to feel a sense of accomplishment. The affirmations became more meaningful, and I found myself really connecting with them, extending my reflection beyond just thinking. I also put up some Post-it notes and checked them the next day and over the weekends. This small change made me feel like I was making real progress, which was truly rewarding.” -Rama, a 36-year-old homemaker Rule 2: Reframe negative thoughts into constructive affirmations Transforming negative thoughts into positive affirmations shifts self-doubt to confidence and empowerment. In psychology, this is called cognitive reframing or positive reappraisal; it involves identifying unhelpful thought patterns, challenging them, and replacing them with more balanced, constructive, and realistic views. Negative: "I always mess things up." Affirmation: "I am always evolving and gaining knowledge. Each challenge presents an opportunity for growth." Negative: "I'm not good enough to do this." Affirmation: "I bring distinct skills and viewpoints, and I am confident in my ability to figure this out." Negative: "What if everything goes wrong?" Affirmation: "I am ready and confident in my ability to face challenges, staying focused on the present." Ways to Achieve 2- Internal Dialogue Our inner dialogue, whether positive or negative, greatly impacts our mindset, actions, and overall health. Engaging in positive self-talk can boost mental resilience by altering brain chemistry and structure. When you intentionally foster constructive self-talk, you shift from reactive survival to a proactive growth mindset. Focusing on positive inner dialogue interrupts the default mode network (DMN) cycle, activating the brain's Executive Control Network (ECN), which helps you stay present and reduces anxious thoughts. Research indicates it takes about 66 days, on average (ranging from 18 to 254 days), to form a habit. Since reshaping inner dialogue involves big cognitive and emotional changes, it typically takes two to eight months for it to become fully automatic. “I started focusing on the language I employed when talking to myself. I found the ones that work for me. Like “I always mess my social interactions”, I replaced it with: "I am constantly growing and learning. Every interaction is a chance for me to improve." Slowly, I became aware of my self-talk patterns as I began replacing negative thoughts with positive ones. I intentionally engaged in self-dialogue, silently or in a whisper, sitting or walking. Linking my new inner dialogue practice to an existing daily routine (like drinking my morning coffee). I felt a new surge of self-assurance and happiness.” - Rahul, a 40-year-old female Rule 3- Keep it short and specific. Positive affirmations are brief and powerful statements that help reframe thoughts and promote a healthier mindset. They should be clear, simple, and easy to remember. These elements transform abstract goals into concrete, memorable cues that provoke meaningful psychological shifts. It is advisable to keep them to a single sentence comprising no more than 5 to 12 words. Words that feel natural and authentic to who you are. Words like Confident, clever, social, empathetic. Statements that make you feel empowered. Saying “I am remarkable and cherished” may feel more empowering to you than “I am worthy”. Ways to Achieve 3: Be creative with words Creative affirmations are meaningful, specific, and moldable. Ideally, they are most effective when they are in the present tense. There is power in words that can nurture our creativity. Affirmations are intentional thoughts that have the potential to rewire your greater thinking patterns, influence your actions, and improve your life. Research suggests that keeping affirmations short, specific, and creative leverages cognitive and neurological mechanisms to overcome mental resistance and support behavioral change. “I took a few moments of self-reflection every day for a month to figure out what I want and value in life. Purpose in life, discipline, physical fitness, honesty, and hard work matter a lot to me. Then I created a few present-tense phrases showing that these values and desires are being accomplished. I made affirmations about specific areas, such as academic engagement, physical fitness, and work fulfillment. Like, I am respected at my workplace for being honest and hardworking; I have a decent amount of money; I am physically fit; and my social relationships are satisfying. I also made affirmations about my inner subjective experiences, such as being stable, disciplined, proud, respected, and fulfilled. I started to feel more confident and self-assured.” -Anvita, 26-year-old master's student. Rule 4: Practice Regularly Rehearsing and repeating affirmations is like a mental workout. It is exercising to make it a habit. Daily affirmations help to reset. They help to focus and remind you what matters. Studies suggest that regularity harnesses neuroplasticity to reshape your brain. Start small: Overcoming the initial resistance is hard. Commit to just 1 line a day. With time, practice will become longer and more effortless. Reduce Environmental Friction: Make practicing the easiest choice in the room. Keep materials visible on your desk rather than packed away in a closet. Create Action Triggers: Schedule sessions in a digital calendar and treat them like non-negotiable appointments. Use alarms or notifications as cues. Track Your Streaks: Use a physical wall calendar or a habit-tracking app to mark off days. It can be a highly visual and satisfying motivator. Ways to Achieve 4: Hit it every day By consistently concentrating on positive statements, you reinforce neural pathways related to self-worth and motivation, while weakening those associated with negative self-talk. Instead of creating new brain cells, this process enhances existing neural connections. Over time, these pathways become more efficient. Repeating affirmations shifts control from your conscious, thinking brain (prefrontal cortex) to deeper, energy-saving regions like the basal ganglia, allowing you to perform the task automatically. “Affirmations changed my life. They rewired my mindset and helped me focus on what matters most to me. My first experience of affirmations was when I was a teenager, and my Mum would frequently repeat, “Every day, in every way, I am getting better and better.” “I am a problem solver.” “I am an optimist.” I learned to value and notice core values. My affirmations started as “I am a kind person. I try my best to think kindly of people, speak kindly, and do what I can to help others.” -Emily, 21-year-old college student Rule 5: Tie them to a daily schedule Linking behaviors to a daily schedule and anchoring them within routines are the most effective methods for developing automatic, enduring habits. Psychologically, this approach eliminates the reliance on willpower and decision-making, instead leveraging familiar daily triggers to sustain momentum. Over time, these behaviors become automatic habits. Fixed Commitments: Begin with activities that already have scheduled times, such as work, sleep routines, or school pick-up times. Focus Blocks: Allocate specific tasks to designated time blocks (e.g., 9:00 AM - 10:30 AM for focused work). Quarter System: Segment the day into four parts—morning, midday, afternoon, and evening—so that if one part is disrupted, you can gracefully commence anew in the subsequent quarter without relinquishing progress. Ways to Achieve 5: Attach them to a routine “I tried a routine and linked my affirmations to daily activities. I assigned myself a few methods. First, in the morning, I used the mirror method. I looked myself in the eyes and spoke my affirmations aloud. It felt awkward or uncomfortable at first, but speaking them out loud helped me remember them longer. I put notes on my phone with affirmations and looked at them after lunch. As a routine, I stick notes on my bathroom mirror, fridge, or computer monitor. Use them as gentle check-ins when you catch self-doubt creeping in. Next, I made it a point to say 1 affirmation right before going off to sleep.” -Donald, a 49-year-old businessman “For me, affirming while I brush, skin care, and morning off worked the best. I also attached my affirmations to my evening yoga stretches. I set my computer and iPad backgrounds to say I am kind. My favorite anklet had hanging words on it that said: "charming." Every time I touched the anklet, I thought of myself as charming. It made me feel happy.” -Anya, a 19-year-old college student Need help recognizing your affirmations? Talking to a friend or a compassionate counselor can help you find your inner voice.

I spent my childhood in fear. I thought I was going to fail my exams and spend the rest of my life on the roads, begging for food and shelter. I obsessed that forgotten homework would end my entire school career. I lay awake at night, convinced that burglars would enter and kill us or our house would burn down. In college, I used the same two words as a source text and thought I’d be convicted of plagiarism and kicked out of school. I always worried I’d forgotten something. That I wouldn’t finish my work on time. I did not know then that I was suffering from generalized anxiety disorder. I went for therapy when I was 32. Psychology sessions with a therapist were very helpful. I was advised to supplement it with anxiety medication that helped. Therapy also taught me mindfulness. I find it easier to banish my negative thoughts. I acknowledged them and then let them go. I was also beginning to replace them with positive ones. My severe case of GAD is under control now. - Lisa, a 36-year-old sales agent I am suffering from generalized anxiety disorder. I often worry about a wide range of things. My daughter is not eating properly; my dog is itching; my skin is breaking. I also worry about whether the family will like the dinner tonight, whether our summer holiday will be fun for everyone, or whether my friend will like the gift I sent her. These worries are often ongoing and interfere with my daily activities. Ongoing anxieties make me have OCD behaviors, like frequently visiting/changing vets for my dog, checking my skin often, and buying skincare products excessively. They affect my daily life. I am late for work, forgetting important deadlines, as my work performance has declined. My relationships with family and friends are up and down. I miss social engagements. I am angry often. I am not responsive when they need me, and I am not proactive about making plans. The stress, worry, and anxiety are becoming tough to control. Moreover, I have difficulty sleeping. I get tired easily. There are constant stomach problems: gastric pain, mild pain, diarrhea. I have also noticed an unusual heartbeat and dizziness at times. I have suffered from the above for more than 6 months now. -Pratima, a 23-year-old lawyer Everyone experiences some degree of anxiety daily, and certain situations are notably stressful for each individual. The question arises: how much anxiety is considered excessive? Additionally, is there any effective treatment available for individuals who are excessively anxious? Accurate understanding of anxiety disorders can alleviate unwarranted fears related to the condition. This constitutes a crucial step in overcoming anxiety disorders. Generalized anxiety disorder (GAD) is a common mental health condition where one feels very anxious about a lot of different things. In GAD, there is a free-floating anxiety that does not happen in episodes or be associated with a specific situation, but lasts for days and months, running at a milder severity, related to a wide range of normal daily events, e.g., work and school performance, personal responsibilities, etc. The worry occurs most of the time and in many different situations. GAD can include prolonged worry that lasts for months over many, often minor, issues. It can affect sleep, energy, and general daily life. There is excessive worry/anxiety about trivia. Anxiety can be mild, moderate, severe, or panic level, depending on how badly the symptoms are affecting you. Mild anxiety: Can impact your functioning; however, it does not substantially influence your daily activities. Moderate anxiety: It affects you more profoundly than mild anxiety, and you may frequently feel that your level of worry is uncontrollable, although not necessarily daily. Severe anxiety: Negatively impacts your quality of life, rendering it challenging to function appropriately. You might frequently experience physical symptoms of anxiety. Panic-level anxiety: The condition is characterized by symptoms such as fear, heart palpitations, and rapid breathing. This is recognized as a panic attack. Such episodes can be distressing and may significantly impact an individual's well-being. How is generalized anxiety disorder diagnosed? Your doctor or a mental health professional may diagnose GAD if: You have symptoms of generalized anxiety disorder on most days Your symptoms last for 6 months or more Your symptoms affect your activities in daily life How is generalized anxiety disorder treated? Effective treatments are available for generalized anxiety disorder. While they do not entirely eliminate worry, which is a natural part of life, treatment can help manage symptoms, enabling individuals to cope with worry more effectively. The first step to treat this disorder is to get help and speak with your doctor- a GP or seek mental health care close to you. They can help you build a mental health care plan and refer you to a more specialized mental health professional, if needed. Both pharmacological and psychological treatments are effective. Psychological therapy such as cognitive behavior therapy (CBT), narrative therapy, acceptance and commitment therapy (ACT), and mindfulness. Psychotropic drugs- if your symptoms are severe. A combination of both.

How do I lead a positive life? I am asked this often. How I look at the positive in every life experience and manifest hopefulness and acceptance. As a young woman in my 20s, I lacked the confidence and self-belief to pursue my dreams. I felt down with every setback in life. Small setbacks included a bad table at a restaurant, a friend not showing interest in meeting, and a manager’s negative feedback. I took a 3-month sabbatical from work, traveling through various silent retreats in South Asia. People were so friendly and eager to invite me into their lives. People from various walks of life were very interested in me; nobody was judgmental, just genuinely pleasant. It really was a wonderful journey and life experience. This helped me get out of my mind, take a step back, and look at life. I changed my life and achieved what once seemed impossible by choosing to believe in myself and speaking affirmations aloud. I intentionally reflected on positive aspects of my life, academic and work achievements, and relationship successes. I made affirmations a daily habit, and that's when my life truly changed. It opened new doors and gave me a new perspective. It was my beginning point to restart/rewind my life. Now I smile and laugh more. I compliment others, feel gratitude, and feel blessed. For me, it has come down to 2 things. 1. Self-Belief/love 2. Self-affirmation - Rekha, 25-year-old marketing professional 5 Science-backed pieces of Knowledge that Self-Affirmations do work Years of multidisciplinary research suggest that self-affirmation can be a promising intervention. Studies have shown that self-affirmation can enhance various aspects of a person's life. · Affirmations and the brain. Magnetic resonance imaging (MRI) technology was employed to assess two regions of the brain associated with (1) self-related processing and (2) reward responses subsequent to self-affirmation activities. The study observed a notable increase in neural activity in both regions, suggesting that self-affirmations influence brain activity. · Self-control and self-efficacy: Research has demonstrated that self-affirmations assist participants in attaining self-control by reflecting on core values that guide their lives. Further investigations indicate that self-affirmation promotes modifications in health-related behaviors. An experimental design was implemented to evaluate whether self-affirmation could enhance health-promoting behaviors, specifically increased consumption of fruits and vegetables. The self-affirmation condition showed greater brain activity in the ventromedial prefrontal cortex during exposure to health messages and subsequently increased their objectivity. Affirmation of core values allows at-risk individuals to be open to health messages and behavior change. · Prosocial behaviors and prejudice reduction: Research indicates that self-affirmation can influence the malleability of prejudice during intergroup conflicts. It boosts positive social feelings. For example, writing essays about personally important values enhances feelings of love more than writing about unimportant values. · Improving academic achievement, reducing smartphone usage: a series of brief, structured writing assignments focusing on self-affirmation, group interactions, and enhancing self-affirmations are a few ways that were found to help students be less likely to have their daily feelings of academic fit and motivation undermined by identity threat. · Happiness and meaning in life. Experiments with two different cultures: (a) psychology students in South Korea and (b) in a public U.S. university, of which the majority were Asian American (66 percent). Participants were randomly assigned to either a self-affirmation or a control condition. Results suggest that affirming important values bolsters one's happiness and meaning in life. · There is a growing body of evidence showing that self-affirmation is a valuable tool for health and well-being. Self-Affirmation Theory and the Science of Well-Being Self-Affirmation Theory posits that individuals possess an inherent motivation to uphold a perception of themselves as competent, virtuous, and adaptively sufficient. When this sense of "self-integrity" is compromised, such as in instances of failure or upon receiving unfavorable feedback, individuals often adopt defensive postures. By reflecting on unrelated fundamental values, people can restore their self-esteem and mitigate defensive behaviors. How It Works: The Self-System Introduced by psychologist Claude Steele in the 1980s, the theory centers on the way the ego-protective "self-system" preserves an overarching image of integrity. The trigger: When a specific threat or stressor arises (e.g., a substandard job review, a health diagnosis), it jeopardizes an individual'ssense of adequacy. The Defense: Rather than confronting the threat directly, individuals frequently resort to denial, avoidance, or rationalization. The Affirmation: By contemplating alternative sources of self-worth, such as relationships, creativity, or community, individuals broaden their self-resources. By reflecting on alternative sources of self-worth (e.g., relationships, creativity, or community), individuals expand their self-resources. This buffers the ego, making the provoking threat seem less damaging to personal integrity

(Client identities have been changed to respect confidentiality) Awen, 26-year-old female I realized that I need motivation to reduce my compulsions. Motivating yourself to cease compulsions begins with a straightforward mental shift: understand that compulsions perpetuate the cycle of anxiety. By deciding to pause, endure the brief discomfort, and shift your focus, you train your brain to see the urge as not a real danger. “My compulsions were weighing me down. I would rearrange my cupboard umpteen times. In those days, I was physically so exhausted and not ready to leave my house, as a few cupboards still needed rearranging. I would not reach my work on time. I started taking time off from work to reorganize and tidy. My manager gave me a warning. I could not lose my job. I decided to improve myself. I repeatedly spent time trying to motivate myself to let go of my compulsions. I found 5 reasons to stop my compulsion. Why is it important? How will my life be better? I visualized my life without the confusion. I enjoyed the visualization of having more time to spend with my friends and family, play sports, and watch movies. The things I will do more when I am not spending time cleaning my cupboards. I repeated the self-dialogues and validations. Slowly, it started to work for me. My compulsion became weak. Finding my reasons to leave my compulsion and strengthening my motivation helped me.” Roshan, 35-year-old male I recognized that I need to practice response prevention to reduce my compulsions. The problem is not the anxiety; the problem is the compulsions. If you think anxiety is the problem, you will only make more compulsions to get rid of it (which will only create more anxiety). If you recognize that compulsions are the problem, find ways to stop doing them, and stay with the fearful situation, then the anxiety will eventually go away as you build up tolerance. “I identified my rituals. I wrote down the exact actions your brain demands me do when an obsessive thought occurs. My next step was to delay my compulsion by a few minutes. Over time, deliberately practice preventing the response altogether to train your brain to tolerate distress. I needed to check all the locks in my house before sleeping, not once but repeatedly. I would spend at least an hour every night walking around the house, making sure all doors were locked. I delayed doing things, watching TV, scrolling on social media, and making phone calls. After a week, I felt my compulsion becoming weak and not so pressing. Gill, 42-year-old female I changed my outlook toward OCD, treating it as a second part of me. OCD can feel like an aggressive, irrational voice in your head. Adopt a confident, physical posture when your mind spirals, communicating to yourself that you are in charge, not the OCD. Train your mind by leaning into the thought: if your brain tells you that something terrible will happen, agree with the thought sarcastically rather than fight it, which drains the anxiety of its power. “I adopted a grey thinking towards my thoughts and started to say “maybe” and “let's see”. I worked hard at giving up right-or-wrong, black-and-white, all-or-nothing thinking. It magically reduced anxiety and broke the cycle of black-and-white thinking. It lowered my brain's stress response by embracing uncertainty instead of fighting it. My university is reluctant to convert my high school grades. “Let's wait; it will happen eventually.” I need to decide to join a sorority- too many things to consider. “Let's see how it rolls out.” I got rejected in the last round of investment club selection. “It is annoying. I have next year to try out.” I'm not satisfied with the economics exam. “It happens; maybe I will take an extra class in the summers to meet the expected graduation date.” Prakash, 47-year-old male I build a Support Network. Living with OCD can feel incredibly isolated. Sharing your experiences or finding others who understand can make the burden much lighter. In Hong Kong, for peer support and local resources, connect with groups like Mind HK to find a community. “I started by joining hobby classes; for me, playing cards, swimming groups, and dance classes were effective. I also tried joining a team, a book club, and a language class, but none of them interested me. The activity groups I chose helped me form natural, lasting connections because I was participating in activities I enjoyed. Additionally, I discovered an OCD support group in my community, which allowed me to meet others with similar experiences. I made a friend there, and we began hanging out together at our dance class. This friendship significantly boosted my confidence and allowed me to enjoy my time with him, even during stressful moments.” Ron, 36-year-old male I left perfectionism. I worked at letting go. While perfectionists set high standards, in OCD perfectionism manifests as an extreme intolerance of uncertainty. This causes the feeling that something—a task, placement, or thought is not "just right," preventing progress until reaching an invisible, agonizing threshold of completeness. Stress and anxiety can worsen OCD symptoms. Practicing relaxation techniques and mindfulness can help reduce stress and support well-being. “ I believed I had to excel and achieve perfection in everything—friendship, boxing, or academics. It turned into an obsession, and I constantly told myself I must excel, nothing less. My sense of identity and purpose became deeply linked with being perfect. This caused me to experience stress and anxiety. It took me time to practice that it is okay to get less sometime, it is okay to fail and let go sometimes. I went fo rtherapy an dmy therapist helped me see that I cannot be perfect at all time, no one can be." Theresa, 50-year-old female I Prioritized Lifestyle Factors. Stress, lack of sleep, and chaotic routines can act as major triggers for OCD flare-ups. Regulating your schedule, managing stress, and looking after your physical health are proven to reduce stress and anxiety. “I had been plagued by obsessive thoughts for a long time, worrying about accidents, illnesses, or bad news happening to me and my family. These thoughts exhausted me, impacting my sleep, eating habits, and relationships. I established regular wake and sleep schedules to foster a feeling of control. Additionally, I added healthy outlets such as consistent exercise, journaling, or the 3-3-3 grounding technique (noticing three things you see, hear, and touch) to break an anxiety spike as it happens. I was determined to look after my physical health, one step at a time. I got enough sleep. Sleep can give you the energy to cope with difficult feelings and experiences. I looked after my diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. I did some physical activity every day. Yoga, swimming or walking can help improve your mood. Any kind of physical activity counts – from a chair-based exercise regime to dancing round the kitchen – the important thing is to find something that works for you. I felt more in control of my life. My time was filled with these activities, and the obsessive thoughts seemed less intense.”

Psychological research shows that self-formation works best when individuals identify their personal values, such as love, justice, friendship, duty, creativity, gratitude, humor, health, agency, and relationships. Then create personalized affirmation statements. The most helpful affirmation for you is one that truly feels believable and speaks directly to how you're feeling right now. If a statement feels like it's asking too much emotionally, your mind might turn away from it, so it's best to choose words that resonate with your current state. I pinpointed my limiting belief Pinpointing a limiting belief is the hardest and most important part of rewiring your mindset. Once you identify what is holding you back, you can transform that negative internal story into a powerful, actionable narrative. "Throughout my life, I found forming relationships tough. Many limiting beliefs found their way into my mind. Like, I am not good enough/I am not liked/I am awkward/"I am incapable/I am always going to struggle". I created a new affirmation for my limiting belief Creating a personalized affirmation is an excellent step towards overcoming self-doubt. To ensure its effectiveness, it is advisable to use the present tense, maintain emotional engagement, and repeat the affirmation consistently, particularly upon waking or before sleeping. “I am smart, capable, and already doing it. I put it on the wall in my bedroom so I would see it every day when I woke up. And it worked; I have a business and life I love, I no longer feel not smart enough or capable.” I Formulated Bridge Affirmation When a limiting belief is deeply ingrained, immediately resorting to assertive affirmations (e.g., "I am instantly wildly successful") may appear insincere. Instead, consider employing a bridging affirmation that acknowledges your progress without eliciting resistance. Limit: "I am not capable of managing this project". Bridge: "I am actively learning and getting better at this every single day". Limit: "I am not worthy of love or success". Bridge: "I am allowing myself to learn how to receive abundance and step into my potential." I manifested my desire Manifesting through affirmation involves aligning one's subconscious with one's objectives by asserting them in the present tense. By articulating one's future as an actual, present reality, an individual reprograms the mind to recognize opportunities and take the precise actions necessary for success. “I have always struggled with low self-confidence. I was into a new career and done by morning before work, so I started to Google ways to increase my self-confidence. I read about power poses, being in places like cafes, and additional education. Basically, I understood that I deserve to take up space. My voice matters. My insights are useful. I repeated this to myself 10 times a day. It helped me increase my self-confidence.” I checked my physical reaction Say your affirmation out loud and notice how your body responds. A tight, anxious gut feeling means it is too far from your current reality. A feeling of calm or slight optimism means it is a great fit. “Every time I said I am creative and intuitive, it made me feel relaxed. I had examples of incidents flash before me, and the faces of people telling me this. However, affirming I am good at math created a tightness in my tummy.” I kept it focused and present Stay grounded in the here and now to find clarity and calm. Embrace these positive affirmations in the present to help settle your mind, reduce distractions, and keep your focus steady. Let your statement focus on the solution, not the problem. "I was going through job loss and divorce. Most uncertain and destabilizing time in my life. I started to have an inner dialogue, then ruin and intentionally cultivated affirmations. The best one that worked for me was “ I am cultivating a peaceful mind" rather than "I am not stressed." Every affirmation should feel personal Personal affirmations resonate deeply with your core values and present moment. Steer clear of generic clichés by grounding statements in your specific emotions, current goals, and strengths. This makes each phrase feel highly personalized, genuine, and empowering. Relate affirmations to a personal incident, memory, or experience for added impact. “It was about finding what feels right for me. I thought of my high school teacher saying I was good at science. I am rational and curious-minded. My father pointed out that I am open to new experiences. He says I am duty-bound and responsible. I felt positive about a certain quality or a good choice I had made.”