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“My 16-year-old daughter has always been a picky eater, but recently, we've noticed a troubling change. She appears to be pushing herself to lose weight by exercising three to four times a day and watching videos and reels about weight loss. We suspect she might be forcing herself to vomit after meals. Additionally, she has become withdrawn, touchy, and moody, making it challenging to get her to talk about what she's going through. Sometimes, she even seems angry.”                                                                        Parents who visited Dr Verma for consultation Eating disorders are serious health issues marked by persistent and severe disruptions in eating behavior that impact both physical and mental health. These conditions involve distorted thoughts about food, weight, and body shape, along with problematic eating habits. Such behaviors can hinder the body's ability to obtain essential nutrients. Eating disorders can harm the heart, digestive system, bones, teeth, and mouth, and may lead to further health issues. They are also associated with mental health issues like depression, anxiety, self-harm, and suicidal thoughts and actions. Early detection The developmental stages of puberty and the transition from adolescence to young adulthood are discussed as crucial periods for the identification and prevention of eating disorders.  Early detection of eating disorders (EDs) could improve their prognosis and prevent the risk of evolution towards a chronic form and somatic, psychiatric and psychosocial complications. Confidently, w ith proper treatment, one can return to healthier eating habits and learn healthier ways to think about food and your body. You also may be able to reverse or reduce serious problems caused by the eating disorder. Understanding eating disorders Types of eating disorders include anorexia nervosa, bulimia nervosa, binge eating disorder, avoidant restrictive food intake disorder, other specified feeding and eating disorder, pica, and rumination disorder. Among these, a norexia, bulimia, and binge-eating disorder are the most common eating disorders.  Anorexia Nervosa: Anorexia nervosa involves self-starvation and weight loss, leading to low weight for height and age. It is driven by an intense fear of gaining weight. Although some claim they want to gain weight, their actions—such as eating minimal low-calorie foods, exercising excessively, or bingeing and purging—are inconsistent with this goal. Bulimia Nervosa: Bulimia nervosa involves alternate dieting on 'safe foods” with bingeing on “forbidden” high-calorie foods. Binge involves eating a large amount quickly, feeling a loss of control, often secretly, with feelings of shame. Binges occur weekly and often lead to "compensatory behaviors" like fasting, vomiting, or compulsive exercise to prevent weight gain. People with bulimia obsess over food, weight, or shape, harming their self-worth, similar to anorexia nervosa. Binge eating behaviour- Binge eating involves consuming large food quantities quickly, with loss of control and distress. Unlike bulimia, no regular compensatory behaviors are used. It can cause obesity, diabetes, hypertension, and heart issues. Eating disorder warning signs- Behavioural: Avoiding eating in public Fussy eater/banned foods Cooking for others yet not eating Frequent weighing Excessive exercise Stressed when unable to exercise Trains through injury Restricted/rigid diet Wears baggy clothing Avoiding meals Raiding the refrigerator Eating low-calorie foods Excessive use of the toilet Body checking Constant focus on food, diet and exercise Has different meals to rest of family Social isolation Calorie counting Use of diet pills, laxatives, supplements Throws away food Denies problem Slow eating/picking at food Developing ‘allergies’ to food Eating in secret Psychological: Anxiety, especially in regard to food/eating Depression Social phobia/withdrawal Distorted body image Negative body image Feelings of lack of control Suicidality Poor concentration Perfectionism Low self-esteem Guilt, especially around food Obsessiveness Subtle cognitive changes Hopelessness Physical:   If you're concerned that you or your child might have an eating disorder, consult a GP to discuss your worries. After a physical examination and laboratory tests, if necessary, the GP will recommend seeking additional help from a psychiatrist or mental health professional.

Many animals have memory, but how humans utilize memory, alongside other cognitive skills, distinguishes us in important ways. Human memory goes beyond a simple survival tool; it is closely linked to our capacity for abstract thinking, communication, and self-reflection, for making human life better. This advanced memory, the researchers believe, is one of the most incredible products of evolution. We may not give our memory much thought in day-to-day life; however, when combined with language and creativity, we can use this tool to improve our lives. Memories are a key part of your identity and give your life meaning. "Tending to your memories" means actively engaging with your past to cherish positive moments and work through difficult ones. It's not about erasing memories but understanding their influence and incorporating them into your current story. It is about treating memories like plants in a garden, and you, as a gardener, nourish them so they can grow and reap benefits. To hold onto them, you must intentionally revisit and reinforce them.  Memories are powerful and flexible Psychological science offers a greater understanding and says that we reap considerable benefits from our malleable memory systems; we can update our memories as we go, taking new information on board and correcting misperceptions. As well as reconstructing our past, we use our memory frameworks to envision possible future scenarios or alternative histories. Choosing your memories Evolutionary science suggests that humans are more likely to remember highly charged events, as the brain tends to remember scary or traumatic experiences over happy ones. This is your psyche’s way of protecting you from future dangers. It is possible—and important—to also encode happy memories in your brain with the same intensity, which requires a constant intentional effort until it becomes a habit. “At our mealtimes, I try to bring to the table happy memoirs. I recall how my son babbled during infancy, led his playmates during play, and how he cutely slipped out of the stage during a school performance. I excitedly discuss how my daughter played with her noodles, dipped her head into the water bucket, and danced merrily before falling asleep. These moments are priceless, as I see joy on my kids' faces and a sense of relaxation among us. Surely, I have a choice to bring up these happy memories or the bad ones. I choose the good ones, the ones that bring us joy.” Tips to tend to your memories: Preserve positive memories: Intentional active recall:  Every time you recall a memory, you reinforce the neural pathways connected to it. Actively revisiting happy moments helps solidify them in your mind, making them more lasting. Engage multisensory cues:  Smell, sound, and touch are strong cues for recalling memories. For example, viewing old photos or videos, listening to a nostalgic song, or cooking a childhood meal can evoke intense emotional memories. Create traditions:  Establishing repeatable rituals around weekends, holidays, and birthdays helps create a sense of continuity and builds a repertoire of shared experiences. Document and share your stories:  Keep a journal, create a photo album, or write down your feelings, thoughts, and reflections to help preserve the richness of a moment. Be present:  Stay fully present by removing distractions and immersing yourself in the experience. The more engaged you are, the more vivid the memory will become.  Process negative ones Self-compassion:  Treat yourself with kindness instead of criticism for struggling with painful memories. Acknowledge your feelings and understand that healing takes time. Reframing:  Reflect on what you've learned from a challenging experience. Recognizing the wisdom gained can alter the emotional impact of the memory and reduce its pain. Additionally, consider the positive outcomes that arose despite the difficulty.. Seek professional help for trauma:  A therapist can create a safe space for you to work through the experience using effective methods such as Cognitive Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR).

Repeat, Repeat, Repeat are the 3 R’s Brain habits encompass both beneficial practices for brain health, such as hope, positivity, and gratitude, and harmful habits, such as chronic stress, an all-or-nothing attitude, comparing oneself to others, and other forms of negative thinking. Acquiring a new healthy brain habit is learning a new skill, a new brain muscle. Additional examples of positive habits include engaging in mentally stimulating activities such as puzzles, maintaining social connections, learning a new word a day, keeping an hour a day for physical exercise, philanthropy, standing up for social justice, staying curious, and balancing sleep and healthy eating. What is brain muscle? The brain is a complex organ composed primarily of nerve cells. The brain-muscle metaphor is an analogy that highlights that the brain can be strengthened and improved through practice and effort, much like physical muscle.  It is the muscle we use to create intentional change in our lives, and, like our physical muscles, it is weak if you haven’t trained it. The brain can be "trained" to improve its function through various science-backed cognitive exercise s. Just as muscles can weaken with disuse, the brain's performance can decline if it is not regularly challenged. What happens to your brain when you're learning a new brain habit? Initially, forming a new habit requires deliberate effort from the prefrontal cortex. With repeated practice, the behavior transfers to the basal ganglia, which acts as the autopilot system. Once managed by the basal ganglia, the habit becomes automatic and demands minimal conscious input. This shift conserves mental energy, allowing focus on other activities. The process involves reinforcing neural pathways through repetition, a concept called neuroplasticity. Why 3 R’s work? The psychology behind habits shows that they are automatic behaviors developed through repetition, driven by a three-part "habit loop": a cue, a routine, and a reward. Habits develop as the brain becomes more efficient by "chunking" actions, which conserves mental energy for more complex tasks. Psychological science shows that repeating an action helps form a habit by building and strengthening neural pathways through neuroplasticity, making the behavior automatic with practice. Over time, repetition transforms the action from a deliberate choice into an unconscious, habitual routine, making it a habit. It is also important to improve the speed and confidence in a new habit. Neuroscience research shows that repetition learning not only results in sustained hippocampal activation over time but also increases activity in extrahippocampal and neocortical areas. Repetition creates long-term memory  by eliciting or enacting strong chemical interactions at the synapse of the neuron.   How to make 3 R’s work? 1.     Start with a small habit: Make it so easy that saying no is impossible , then gradually increase the effort in small steps. For instance, begin with just 5 minutes of exercise instead of an hour, or swap out 2 hours of reading for a single paragraph. Emphasize consistency over motivation or perfection, as tiny daily gains accumulate into meaningful long-term progress.  2.     Start with 2 days a week and grow to 4 to 6 days- Make it easy to continue , then increase the days of repetition. For instance, first write gratitude for 2 lines, or meditate for 1 min, instead of writing a page or meditating for 30 mins. Slowly build the motivation and interest to continue. 3.     Break habits into chunks: Connect a new habit to an established routine.   For example, after you finish walking, do 2 minutes of stretching. Gradually increase the difficulty or duration as the habit becomes more ingrained. 4.     Create an "if-then" plan:  Decide on a trigger . For example, "If it is 5 pm, then I will stop and do loving mindfulness practice for 2 mins. Before stepping out of car, I will do a new word a day. 5.     When slips get back quickly - Be consistent, not perfect.  Knowing that slipping is natural and happens to everyone. The key is to respond constructively to the setback rather than giving in to an "all-or-nothing" mentality. Build back slowly again, starting from small habit and duration.

“Singing and cooing, sing-song sentences, naming objects, and bringing them to your baby. Intentional eye contact, being musical, cradling, twinkling eyes, naughty smile, hide-and-seek, sideways glance, babyish noises, spontaneous laughter”.   We all do this with our little babies, encouraging them to enjoy the world and each other. Disco is more than just a dance; it’s an emotion! This style lets you relax, forget your problems, and just dance your heart out, connecting with others… just what we do with our babies, like above.   Attachment disco dancing involves interacting with someone you care about by responding to subtle cues such as tone of voice, facial expressions, and gaze. Both of you make small adjustments to remain in sync, often achieving a limbic resonance state where you co-regulate and influence each other’s body-mind states. This dance demands deep attunement and connection, especially between caregivers and children, nurturing a secure relationship. The way you participate in this dance and the emotional bond you share both affect how your child interacts with others.   Over time, although children grow and go through different developmental stages, their need for sensitivity and responsiveness from trusted caregivers remains constant. Children still require us to engage in the attachment dance—attention and connection. Whether as young children, adolescents, or adults, our fundamental need to connect is innate, and when attachment relationships are nurtured well, humans flourish. As your child matures, interactions will evolve, but they remain just as bonding and comforting for both of you. However, we often stop performing this dance with our adult kids. Psychological research indicates that children who receive consistent, sensitive caregiving from their caregivers early in life gain significant advantages in their future emotional, academic, and social development. Studies also demonstrate that attachment security during adolescence affects development in the same way as in early childhood. The key takeaway: maintain strong attachment relationships with kids, even during their teenage years. How to begin attachment disco with your grown-up kids- 1.     Take delight: Show love by  taking  time to know  their  evolving likes, dislikes, fears, hopes, conflicts, and accomplishments. set aside our fears for them in that moment and just be with them . This includes lists of their humor, strengths, and gifts. 2.      Ask with curiosity and validate: Don't judge or assume you know what's wrong. Validate your teens’ feelings to help them accept and express emotions safely. For example, say, “It’s understandable you’re angry, I would be too,” “Thanks for sharing, it's hard to share when sad,” or “Sorry you’re stressed, I would feel that way too. Let’s see if we can help .” 3.     Make eye contact, mirror expressions, and body language: Maintaining eye contact, nods, concern, or smiles show you're paying attention. Use natural body language to make your child feel valued and show you care. Even without words, you communicate that you're listening and that your adolescent's words matter. 4.     Meet them where they are- Do not try to change them but understand them in their current state of being. Teenagers do not like being manipulated; they like being listened to and accepted 5.     Share information about yourself and seek opportunities to establish connections and identify common interests. Ask your child about their opinions, views, and perspectives to better understand their feelings.

“Neurons that fire together, wire together .”                                                                                Donald Hebb, father of Neuropsychology Dr. Donald Hebb combined psychology and neuroscience, proposing that learning and memory activate neurons, strengthening their connections to form more stable neural links. Are you aiming to create a new health habit, mental or physical? Neuroscience says it requires consistent practice and repetition, leading to cognitive rewiring. This process physically alters the structure and function of our brains, as neuroscience explains further. More science: neuroplasticity and neurogenesis—the brain's capacity to reorganize and grow new neurons—enables this rewiring, which can occur naturally after injury or through learning. It can also be intentionally facilitated through methods to establish healthier thought and behavior patterns. Brain rewiring can improve personal growth, mental health, boost cognitive skills, and enhance emotional regulation. It helps to break negative thought patterns and develop healthier mental habits. Psychological science says that this rewiring is driven by experiences, new learning, and consistent, focused attention, which can strengthen new connections while weakening old ones. By regularly challenging your mind, you can strengthen neural pathways and support long-term brain health. Also, the same goes for negative habits; if repeated regularly, they can create a neural pathway for it. How long does it take to rewire your brain?   It can take anywhere from 18 to 254 days to rewire your brain and establish a new habit. The exact duration varies depending on factors like your specific goal, motivation level, the habit you're trying to break, and other personal factors.   Is there a right age for rewiring?   Adult brains can change and grow, but they require effort. Up to about age 25, the brain matures physically, especially in the prefrontal cortex involved in planning and decision-making. After 25, structural development mostly ends, but neuroplasticity—the ability to change—continues throughout life. After 40, the brain reorganizes again, forming new networks to adapt to aging.   Here are some additional ways to keep your brain active and form new habits.: 1. Manage stress- P rotect brain neuroplasticity by practicing deep breathing, meditation, and exercise, which reduces cortisol and supports brain health. These techniques counteract stress's harmful effects, such as neuronal damage and impaired adaptability.  2. Engage in new experiences:  Challenging yourself with new experiences and activities encourages the brain to build new pathways. Suggestions- travel, read a variety of books, learn something new, make art or some music, play video games, learn a new language. 3. Practice consistently:  Breaking old habits requires consistent effort. It is a gradual process, and repetition is crucial for creating new neural grooves. The more you repeat a new thought or behavior, the stronger the new pathway becomes.  4. Positive talk:  Consistent positive self-talk can help create new, more positive neural pathways, especially when recovering from trauma or negative experiences.  5. Mindfulness :   Focusing attention on the present moment in a non-judgmental way can help redirect your thoughts.  6. Support your brain:  Ensure you get enough sleep, eat a healthy diet, and exercise, as these factors are important for neuroplasticity and brain health.

“My kids were raised by six to eight moms. A schoolteacher, a music teacher, two neighbours, a friend at netball, their godmother, my mom, and my sister. They did their own part…. called them on their birthdays, welcomed them for weekend lunches/dinners, hosted them during summers, took them on summer holidays. I am so grateful, my kids gained self-esteem and many life skills with these adult interactions.”                                                 Amy, mother of a 15-year-old and 10 year 10-year-old Few research studies… A study at Columbia University found that positive relationships with parents and other adults during childhood are associated with better mental health in adulthood, regardless of exposure to adverse childhood experiences. A study in Ireland found that strong, positive relationships with parents and other caring adults protect adolescents from a range of poor health-related outcomes and promote positive development. A study in Australia showed that attachments and Interactions with other adults, not just caregivers, are vital for children's development. They promote social skills, self-regulation, self-awareness, resilience, and help form healthy relationships. Worldwide, multidisciplinary research studies have shown that there are numerous benefits to children being raised among other community members, in addition to their parents. These members can be grandparents, siblings, teachers, neighbors, or church members.  Children and teens thrive with attachment bonds and connections. Attachment is a clinical term used to describe "a lasting psychological connectedness between human beings.”                                                                            John Bowlby, attachment theory in 1997 Multiple attachments foster a secure foundation and promote skills like self-regulation, which involves managing emotions and behavior, along with social competence and positive peer interactions. A secure base encourages children to explore and face challenges. It is also noted that children with secure attachments are generally more resilient, competent, and trusting of others. Children can develop attachments with various individuals such as fathers, grandparents, older siblings, and daycare providers.  Children can benefit from interacting with different adults, gaining exposure to various perspectives, humor, and learning strategies. Psychological research indicates that attachment plays a key role in shaping the developing brain, as attachment experiences are vital for neuropsychological growth. The neurochemical activity involved in attachment enhances positive physical contact and bonding, such as holding and gazing, which stimulate neurochemical processes that organize and reinforce the brain systems responsible for attachment.    How to help your child develop this supporting cast? 1.     Reach out to relatives in the family: Spending holidays with cousins, whether near or extended, is valuable. It builds strong bonds, offers support, creates lasting memories, and boosts mental well-being and self-confidence. It fosters shared experiences and a sense of belonging, providing unconditional love and a safe space to discuss worries with understanding people. 2.     Engage kids in various community groups: Engaging children in community groups boosts social skills, empathy, and belonging. These activities foster teamwork, conflict resolution, and confidence, helping kids develop vital life skills and positive social connections. 3.     Neighborhood activities: Engage kids with neighborhood activities like gardening, clean-ups, celebrations, and food drives to foster empathy and responsibility. Visit local businesses and libraries for hands-on learning or host playdates and block parties to build social skills and communities. 4.     Maintain old friendships -Taking holidays together, being present for your friend's family's landmark events, leaves a mark on your kids' growing minds. Relationships are important, and they need to be maintained intentionally. Remember, all families need this. 5.     Call your friends and family in kids’ presence—this helps kids observe and learn firsthand the importance of bonds. It kindles a sense of belonging and provides them with a role model to emulate.

…..a delayed Uber, work deadline, traffic jam, a mismanaged household chore, argument with a family member, corner table at a restaurant, a spoiled dry clean shirt, loud neighbor, dismissive waitress, a malfunctioning kitchen appliance, electricity outage at home, printer not working, forgetting debit card at home, long queue, long wait at tele marketing, hung up call, missed deadline to pay bills, delayed doctor appointment…… How many of us face the above almost every day? The examples above are common daily sources of psychological stress. In psychology, they are described as events that can cause immediate psychological distress, but when they accumulate over time, they may lead to serious stress reactions and long-term health issues. Neurobiological science explains that daily stressors activate the amygdala's "fight-or-flight" response, triggering the release of stress hormones like adrenaline and cortisol. These hormones prepare the body for action by increasing heart rate and energy levels. Chronic stress can enlarge the amygdala (to cause anxiety), shrink the hippocampus (to impair memory), and weaken the prefrontal cortex (hindering decision-making). Sustained stress can also impact the immune, cardiovascular, and digestive systems, potentially causing headaches, fatigue, inflammation, and a range of other health issues.  In essence, daily stressors are stimuli that trigger a natural biological defense mechanism, but their repeated activation can disrupt the body's balance and lead to long-term health problems.  They set us back during the day. Can we take control and cope with daily stressors? YES “I face crazy work traffic every day. When I hear anyone honking behind me, cutting in front of me, and speeding by, looking angrily, I begin to feel angry. However, with patience, I have learned to think that person’s bladder is full and they desperately need to use the toilet. This changes my state immediately, making me feel empathetic, kind, and more in control. It magically brings my body to relaxation.” …A client‘s sharing. What is to reset your day? It is when you acknowledge  and challenge negative thoughts to gain mental clarity and then focus on setting priorities for the rest of the day.                 1.     Name it to tame it- The first step to regaining control is identifying your feelings. Tell yourself, “I’m feeling frustrated right now.” This helps your mind acknowledge emotions, creating a pause to think. Though simple, it’s effective. 2.     Allow to challenge Your Thoughts:  Keep in mind that your thoughts aren’t always accurate. When your mind says, “This day is ruined,” try to question it. Is the entire day truly ruined, or are you just upset about one moment? Identifying and rephrasing these thoughts can help you gain a clearer perspective. 3.     Permit yourself to rephrase/change narrative-  Start your thought by “maybe” or “perhaps”. As in the example above, perhaps the person causing stress is in an urgent situation. Give your negative thoughts the benefit of the doubt. 4.     Change Your Scenery:  Sometimes, moving to another room, taking a quick walk, or stepping outside to get some fresh air. A new setting can help change your thinking and make it easier to reset. 5.     Reprioritizing/changing plans for the day is OKAY- After identifying the problem and experimenting, ask, “What’s the smallest, most realistic step I can do now?” It may mean revising your plan. The aim is to take one step forward and get unstuck. This is core to executive functioning coaching—breaking big tasks into manageable parts.

“Monday, I was hit by a nagging brain fog. Nothing seemed clear. The day was spent with a sense of aimlessness. Headaches and listlessness persisted….nothing could bring me joy. Tired, I waited for the day to end.”                                                                                                 Anand, 35 years old Days like this make one feel distant and lost. For everyone, life is not easy, and there are bound to be stresses and anxieties. Relationships, studies, and jobs pose challenges. There are everyday stress, acute stress, and chronic stress. Psychological science alarms that the accumulation of stress can lead to days like the above. If untreated, this can result in anxiety, depression, post-traumatic stress disorder, and/or substance use disorder.   “Seizing your day” is a meaningful behavioral health practice focused on making the most of the present moment instead of letting time slip away or overthinking the future. It is the English version of the Latin phrase carpe diem, which comes from ancient Rome and urges people to live fully in the "now."  How to “Seize your day”?  Here are a few Science-backed strategies known to help one center oneself- clear-minded and non-reactive: 1.    Have a Purpose: a small goal every day and celebrate its accomplishment. e.g.- swim for 500 meters, read one chapter of a book. 2.    Find Fun: laughter and good humor enhance happiness. e.g.- dance for 30 mins, watch an episode of a fun series. 3.    Be Grateful: strengthen neural pathways of contentment and happiness. e.g., take a moment and acknowledge one thing every day. 4.    Help others: kindness triggers positive hormones and happiness. e.g.- volunteer your time to a cause this week, offer word of appreciation. 5.    Awe in nature: people feel wonder in the broader perspective of nature. Suggestion- watch the sunset for this week, look at a flower for 5 sec.

Ruminations, obsessions, and worry, which are recurrent, uncontrollable thoughts not aimed at a specific outcome and  are often associated with distress and can be part of conditions like obsessive compulsive disorder (OCD) or generalized Anxiety Disorder (GAD). These thoughts are unwanted, intrusive, and often preoccupy the mind, making them hard to control. They can be distressing and trigger negative emotions like anxiety, fear, or disgust. Unlike constructive problem-solving, rumination involves dwelling on these thoughts without reaching a resolution.                    You may spend many hours a day to figure out -If you lost your chance in a job interview… What if I am not likeable?....No, that’s ridiculous. Maybe my qualifications are outdated….the younger people are taking all jobs…I will never get a job…. maybe I was distracted….maybe I wore wrong clothes…etc -if you are in a wrong relationship …  I loved the movie but he hated it. What if that means we’re not right for each other?  people can like different things … but maybe it says something about our values … that’s silly, its just one movie … What if I’m just wasting my time? … etc. What to do if you suffer from the above? 1.     Find a distraction: Hobbies, exercise, or connecting with others 2.     Practice mindfulness and deep breathing: A few times a day for a few minutes is known to enhance present moment awareness. 3.     Challenge your thoughts: Question their validity at the same time, consider alternatives 4.     Journal: Regularly writing can help gain clarity and identify triggers. 5.     Get professional help: a consultation with a mental health professional can help to gain the right perspective before it becomes a serious issue.

“Throughout the majority of the day, I am left with a sense of emptiness. I perceive that I have not accomplished anything at all, and the day has gone. This feeling makes me feel anxious with pain in my heart and shallow breathing,”                                                                                                         A 33-year-old female patient What happens when one feels that they have achieved something during the day? Reaching a goal can help improve your mood, boost your self-esteem, and increase your confidence. It also boosts motivation and gives one a sense of purpose. This helps build habits and improve skills such as focusing and prioritizing. Psychological science says that our brains are actually wired to get excited about achievements, no matter how small. Each time you accomplish something and acknowledge it, your brain releases dopamine, often called the 'feel-good' neurotransmitter. This isn't just about feeling good, though - it's about building momentum for positive change. Does the task need to be big? Anita finds reading or swimming 200 meters a good goal, Ana aims to send uplifting messages to her top five friends, and Sue feels accomplished when she tidies a room corner daily. Dr Verma encourages you to plan to do something that will help you feel this sense of accomplishment in some small way every single day.  Here are a few ideas of small things you could work into your daily routine to help build your feeling of accomplishment: ·       Make a to-do list and check it off throughout the day as a visual reminder of what you’ve accomplished ·       Work on a puzzle ·       Do a crossword ·       Complete a word search ·       Go for a run or otherwise work out ·       Read a book ·       Reorganize one small area of your house (i.e., a shelf in the pantry) ·       Make your bed each morning References: Wang W, Li J, Sun G, Cheng Z, Zhang XA. Achievement goals and life satisfaction: the mediating role of perception of successful agency and the moderating role of emotion reappraisal. Psicol Reflex Crit. 2017 Dec 22;30(1):25. doi: 10.1186/s41155-017-0078-4. PMID: 32026106; PMCID: PMC6974350. Daniel G.A. (1998). Change Your Brain, Change Your Life: The Breakthrough Program for Conquering Anxiety, Depression, Obsessiveness, Anger, and Impulsiveness.  Harmony publishers.

A: “I have lost my job. The financial instability is immense, and it is causing incessant anxiety. I worry and ruminate. I question my bad luck and compare myself with others who seem to have no such issues.” Beat the stress Achieving a state of attitude is one where you have successfully reduced stress and are able to manage life's challenges effectively. The ways to do so are to go to a gym, run, get good sleep, join a hobby group, journal, laugh more, and reconnect with friends, among others. This leads to improved well-being, as a sense of control, high self-esteem, and a more positive outlook on life. It is a short-term, reactive approach to relieving stress. A: “I joined a gym for a few weeks and also joined a dance class. I felt better and energetic. I got another job and moved on, feeling better.” After a few months… A: “My son did not get into a desired college. I worry and ruminate. I question my bad luck and compare myself with others whose children got into good colleges.” Focus on Coping Mechanisms A conscious and voluntary mobilization of thoughts and behaviours to manage or tolerate stressful situations. It is a proactive, long-term approach to managing the causes and effects of stress. It is a process of acquiring and developing healthy thoughts and behaviors to manage internal and external stressful situations. The ways can be mindfulness, exercise, nurturing social support, and self-compassion to build resilience and prevent chronic stress.  Examples: Problem-focused coping: Taking action to change or solve the source of stress Emotion-Focused Coping: Altering Your Emotional Response to the Stressor - Acceptance, Letting Go, and Forgiveness. Healthy Techniques: mindfulness, exercising, spending time with friends, journaling, and gratitude. In summary, "beating the stress" offers quick relief, while "learning coping strategies" provides the tools to manage stress effectively in the long run, leading to improved mental and physical health.

The limbic system, particularly the amygdala, generates and processes emotional responses like fear and anxiety, while the prefrontal cortex regulates and modulates these responses. Research in psychological science shows that purposeful activities activate the prefrontal cortex to regulate anxiety, while a positive life direction can limit avoidant behaviors often seen in anxiety disorders. Purpose has benefits to sleep, brain function, and immune system function, all of which contribute to lower anxiety. What is Purpose? Purpose is to be intentional and thoughtful about what one wants to do. Purpose is what makes people get up in the morning, feel excited, and push to do tasks.  A sense of purpose provides direction and motivation for behavioral activation. Does purpose mean something big and important? Does purpose come through your job? The evolving neurocognitive and mindfulness sciences in psychology offer new directions, suggesting that purpose can be attained through hobbies, interests, and relationships in life. It can change and can be realigned as per life situations. 5 ways to figure out your purpose can be: 1.     Cultivate curiosity through books, documentaries, and films: Keep aside one day a week for activities to find and nourish your curiosity. This provides new ideas and builds habits to explore new. 2.     Find a purpose together: Explore, meet, and brainstorm with people around you, 1 time a year/every six months. This provides a positive outlet for your energy and fosters  a sense of connection, leading to a reduction in anxiety. 3.     Behaviour activation: Find, schedule and commit to a task and commit to a task for 5 mins.   This leads to m omentum building, anxiety decreasing, and your brain transitions from avoidance to engagement 4.     Get a mentor: Welcome one mentor in your life, professional, career, or personal. A good mentor provides a safe, judgment-free space to discuss worries and helps you build confidence, reducing anxiety.   5.     Find a flow: Engage in one flow activity 2-3 times a week.   Creative arts, exercise, mindfulness, or even a complex hobby can help achieve this state of deep absorption where anxiety fades away.  To know more about your anxiety and develop a “purpose in motion” plan, contact Dr Verma.  References: Varma, S. (2024).  Practical optimism: The art, science, and practice of exceptional well-being . Avery.   Sutin, A. R., Hajek, A., Luchetti, M., Stephan, Y., & Terracciano, A. (2025). Purpose in life and concurrent and incident fatigue.  Psychology, health & medicine , 1–11. Advance online publication. https://doi.org/10.1080/13548506.2025.2468105 Pupose can help us thrive