The Myth of Resilience: Why Coping Isn’t the Same as Healing-by talk therapy with breath

Talk Therapy & Yoga for Professionals with Chronic Stress

“What doesn’t kill you makes you stronger.”
That’s the lie high-functioning professionals live by every day.

You push through, smile, cope — and call it strength.
But beneath the surface, your nervous system is quietly working overtime.

In therapy, we learn something radical:

💬 What doesn’t kill you doesn’t necessarily make you resilient.
Sometimes, it makes you shut down. Or work harder than necessary. Or disconnect from joy.

Because what we call resilience is often just survival on autopilot.

And that survival?

Has become muscle memory
Until one day, you're not really living — just enduring.

Through the combined power of talk therapy and somatic practices like yoga, we begin to soften the system. We move from:

• Coping to feeling

• Enduring to processing

• Surviving to evolving

What if you didn’t have to fight so hard to “bounce back”?
What if you could simply… come back home to yourself?

If you're a working professional carrying stress like second skin, it's not too late.
Your body remembers how to feel safe. You just haven’t been taught how to listen

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how to overcome exam phobia by talk therapy and yoga

 When addressing the "feelings of dread and helplessness" associated with exam phobia, a combined approach of talk therapy and yoga can be exceptionally beneficial. Here's how each modality can target those specific emotional and cognitive challenges:

Talk Therapy (Especially CBT):

Challenging Catastrophic Thinking:

CBT helps students identify and dismantle the "worst-case scenario," thinking that fuels dread. Therapists guide them to recognize these thought patterns and replace them with appraisals of the situation.

For example, instead of "I'm going to fail and ruin my future," a student can learn to think, "This exam is challenging, but I've prepared, and I can do my best."

Combating Negative Self-Talk:

Therapy addresses the internal dialogue that reinforces feelings of helplessness. Students learn to recognize and counter self-defeating statements like "I'm not smart enough" or "I can't do this."

Techniques like cognitive restructuring help them replace these with affirmations and self-compassionate statements.

Building a Sense of Control:

Therapists help students develop practical strategies for managing their anxiety and preparing for exams. This can include:

Time management and study skills.

Relaxation techniques (e.g., deep breathing, progressive muscle relaxation).

Developing coping mechanisms for exam-day anxiety.

By providing students with these tools, therapy can help them regain a sense of control over their academic performance.

Addressing Underlying Emotional Issues:

Sometimes, feelings of dread and helplessness stem from deeper emotional issues like perfectionism, low self-esteem, or past experiences. Therapy can provide a safe space to explore and address these underlying factors.

Yoga:

Calming the Nervous System:

Yoga's focus on deep, controlled breathing (pranayama) and mindful movement helps to regulate the nervous system, reducing the physiological symptoms of anxiety.

This can directly counteract the physical manifestations of dread, such as increased heart rate and muscle tension.

Cultivating Mindfulness:

Yoga encourages present-moment awareness, which can help students break the cycle of anxious rumination and catastrophic thinking.

By focusing on their breath and body, they can learn to detach from the negative thoughts that fuel their dread.

Building Resilience:

Regular yoga practice can enhance feelings of self-efficacy and resilience.

The physical and mental discipline of yoga can empower students to feel more capable of handling challenges.

Promoting Relaxation:

Yoga practices, especially those including long held poses, and final relaxation (shavasana) can promote deep relaxation. This can help to counter the feelings of helplessness, by allowing the student to have a sense of peace within themselves.

Synergistic Effects:

Combining talk therapy and yoga creates a holistic approach that addresses both the cognitive and physical aspects of exam phobia.

Therapy provides the tools to change negative thought patterns, while yoga provides the tools to manage the physical and emotional symptoms of anxiety.

This combined approach can empower students to overcome their feelings of dread and helplessness and approach exams with greater confidence and calm.

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Talk therapy and yoga for signs of exam phobia

Physical Signs of Exam Phobia

Excessive Sweating and Palpitations

When you are experiencing exam phobia, your body often reacts with a range of physical symptoms that can be quite distressing. One of the most common physical signs is excessive sweating. This is part of the body's fight-flight response, where your sympathetic nervous system prepares you to either confront the threat or flee from it, leading to increased sweat production to keep your body cool and ready for action. Alongside sweating, you might also experience palpitations or a rapid heartbeat. The increase heart rate is also a manifestation of the body's stress response, then our heart pumps more blood to prepare your muscles for immediate action. The symptoms will make it harder to focus and remain calm during the exam.

Trembling and Headaches

Trembling or shaking is another physical symptom, due to exam phobia. This can affect various parts of your body, such as your hands, legs, or even your entire body. The trembling is a result of the heightened state of anxiety, which can make simple tasks, like writing or using a pencil, much more challenging. Headaches are also a common physical symptom associated with exam anxiety. The tension and stress can lead to muscle strain, particularly in the neck and head area, resulting in headaches. Additionally, the overall physical and mental strain can exacerbate any existing conditions, making headaches more frequent and severe.

Nausea and Digestive Issues

Nausea and digestive issues are significant physical signs of exam phobia. Many students experience a range of gastrointestinal symptoms, including nausea, vomiting, diarrhea, or stomach pain. These symptoms are often short-term and resolve once the stressor (the exam) is over, but they can be very uncomfortable and disrupt your ability to prepare for and take the exam. The digestive upset can also manifest as a fluttery feeling in the stomach or a general sense of unease in the abdominal area. This is due to the body's stress response affecting the digestive system, leading to these unpleasant symptoms. Managing these physical symptoms is essential to help you feel more comfortable and focused during exams.

Talk Therapy

Cognitive Behavioral Therapy (CBT): This can help you identify negative thought patterns and replace them with positive ones. A therapist can work with you to develop coping strategies and techniques to manage anxiety.

Exposure Therapy: Gradually exposing yourself to the stressor (in this case, exams) in a controlled and supportive environment can help desensitize your response over time.

Mindfulness-Based Therapy: This focuses on being present in the moment and can help reduce the intensity of anxiety symptoms.

Yoga

Breath Control (Pranayama): Practices like alternate nostril breathing can calm the nervous system and reduce anxiety.

Meditation: Incorporating meditation into your routine can help clear your mind and enhance focus.

Physical Poses (Asanas): Specific yoga poses like Child’s Pose, Legs-Up-The-Wall Pose, and Savasana (Corpse Pose) can help relax the body and mind.

Regular Practice: Consistent yoga practice can help build resilience against stress and anxiety.

Yoga Poses for exam phobia

1. Child’s Pose (Balasana)

How to do it: Kneel on the floor, sit back on your heels, and stretch your arms forward. Rest your forehead on the mat.

Benefits: It helps to calm the mind, relieve tension, and stretch the back.

2. Legs-Up-The-Wall Pose (Viparita Karani)

How to do it: Lie on your back with your legs extended up against the wall. Keep your arms relaxed at your sides.

Benefits: This pose promotes relaxation, reduces anxiety, and improves circulation.

3. Corpse Pose (Savasana)

How to do it: Lie flat on your back with your arms relaxed at your sides. Close your eyes and focus on your breath.

Benefits: It helps to fully relax the body and mind, reducing stress and promoting a sense of peace.

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Beyond Yoga Sleep: Elevating Your Rest to New Heights

Introduction

In our busy world full of stress and distractions, finding quality rest and rejuvenation has become a challenge. Many people struggle to achieve deep, restful sleep that leaves them feeling truly rested. However, there is one practice that is gaining popularity for its ability to improve sleep quality and take restfulness to new heights: Beyond Sleep Yoga. In this article, we will  go deep into this transformative practice, exploring its benefits, techniques, and tips for incorporating it into your nightly routine.

Understanding Beyond Yoga Sleep: is a holistic approach that combines the principles of yoga and meditation to promote deep relaxation and rest. It goes beyond traditional sleep practices, helping people not only fall asleep faster, but also experience deeper, more restorative sleep throughout the night.

The Benefits of Beyond Yoga Sleep:
1. Better Sleep: Sleep techniques beyond yoga, such as gentle breathing and stretching, help relax the body and mind, promoting deeper, more restful sleep. 2. Stress and Anxiety Reduction - By incorporating mindfulness and meditation practices into your pre-sleep routine, Beyond Yoga Sleep can help relieve stress and anxiety, allowing for a more peaceful and calm state of mind before bed. 3. Improved Sleep Patterns: Regular practice of Beyond Yoga Sleep can regulate sleep patterns, making it easier to fall asleep and wake up naturally at consistent times. 4. Increased Energy and Vitality: The deeper, more restful sleep provided by Beyond Yoga Sleep results in higher energy levels and better overall well-being during your waking hours. 5. Mind-Body Connection: Beyond Yoga Sleep strengthens the mind-body connection, promoting a sense of harmony and balance that carries over into everyday life.

Techniques for beyond yoga sleep: 

 1. Breathing: Deep breathing exercises, such as 4-7-8 breathing or alternate nostril breathing, can help calm the nervous system and induce a state of relaxation before sleep. 

2. Gentle Yoga Poses: Incorporate gentle stretching and restorative yoga poses into your pre-sleep routine to release tension and prepare your body for a restful night's sleep.

 3. Meditation and Mindfulness: Practice mindfulness meditation, focus on your breathe or using guided meditations designed specifically for sleep to quiet the mind and cultivate a sense of inner peace. 

4. Setting the Scene: Create an environment conducive to sleep by keeping your bedroom cool, dark, and free of blue light-emitting electronics. Consider using aromatherapy with calming scents like lavender to enhance the relaxing environment.

 

Tips for Incorporating Beyond Yoga Sleep into Your Routine:

 1. Establish a bedtime ritual: Develop a consistent bedtime routine that includes Beyond Yoga Sleep practices to signal your body and mind that it's time to unwind and prepare to rest. 

2. Consistency is key: Try to practice Beyond Yoga Sleep regularly, ideally every night, to maximize its benefits and establish a healthy sleep routine.

 3. Find what works for you: Experiment with different Beyond Yoga Sleep techniques and variations to discover what resonates the most with your body and promotes the best sleep for you. 

4. Patience and Perseverance: Like any new practice, Beyond Yoga Sleep can take some time to reap its full benefits. Be patient with yourself and keep your commitment to making it part of your routine.

Conclusion:

 In a world that often underestimates the importance of quality sleep, Beyond Yoga Sleep offers a transformative approach to rest that goes beyond conventional methods. By incorporating breath work, gentle yoga poses, and mindfulness practices into your pre-sleep routine, you can take your rest to new heights and experience the profound benefits of deep, restorative sleep. Embrace the power of Beyond Yoga Sleep and discover a world of greater well-being, vitality and inner peace through the simple act of sleep. Sweet dreams!

Disclaimer:

The above information or videos and images were taken from different sites, it should be practiced under a professonal person.

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yoga for a healthy heart post corona on world heart day

 

Introduction

Heart is the most basic organ of our body. About 33% of all passing on the planet are heart related issues. While clinical science has its own response for frustrating or relieving heart disorders. yoga gives a staggering preventive way of life.

 Heart - Mind relation

Stress isn't the adversary of heart. stress is seen as serious issue for heart diseases .Stress is an outcome of speed of thought in the mind and negative sentiments. Yoga is a way of thinking, for baffling improvement of the cerebrum. it makes it more settled and more made sure about. Yoga supported circumstance to body comes through mind improvement. Patanjali massiveness of yoga is 'yogaschit vriti nirodhah' - controlling difference in mind is yoga. Vashishta said 'manasah prashamansya upayah' - yoga is a technique for making the mind very.

Eat Healthy Food

Standard heart issues are caused because of raised cholesterol, massiveness and diabetes. As requirements be, it is fundamental to utilize a reasonable eating plan. The eating routine should contain 'heart-solid' types of food, for example, green verdant vegetables, entire grains, slick fish and fish oils, sound nuts like almonds, vegetables like lentils, and trademark things, among others. Fumes types of food that lessen your taste buds, up to 80 to 90 percent of what is on your plate begins from a plant or a grain. Put forth an attempt not to offer up to the inspiration to utilize smooth, sweet and messy food things, particularly after the age of 40.

Manage stress

Heart is connected with cleaning and siphoning fresh blood in to the body. Blood gets sterilized by oxygen and oxygen enter blood by prana. Pranayama is significant for yoga. it is a useful method for regularizing stream of breath in to the body. it helps our blood, heart and considerations cleaning measure. This systems of yoga are called kriyas. for instance, kapalbhati, for people who have been screened for heart related issues.which is furthermore useful in detoxifying our lungs yet under proper course. That improves deftly of oxygen also.

Yoga - pranayama

Heart is even more then an organ, it suggests emotions. Exactly when someone is fascinated, he feels it in his heart. exactly when someone love crashes and burns, he says his heart is broken. Love goes with many sentiments. for instance, care , stress for the worshiped and duty, dependability, trust, happiness,surrender towards the individual . These sentiments are basic for bhakti yoga. Bhakti yoga propels certifiable sentiment. the trust in the value course of action of god and having boundless worshiping relationship with god is bhakti yoga. It makes us secure . It diminishes pressure. 

Heart is similarly associated with compassion. Right when we state , I give at any rate a touch of grace, it infers being thoughtful and indicating tolerance . Sympathy to everything is an amazing quality. It starts from the heart. Besides, it fills heart with positive slants. Right when we have acknowledged something out and out. we state I had a true of music today.

Significance of  pranayama for heart patients

This shows fulfillment one of the plans of ashtanga yoga.Heart infers bravery , too. We express this interminably - someone who shows courage is known as a gallant heart.Courage begins from strong explanation . It starts from understanding truth of who I am. Definitely when one fathoms that self for the most part will be an indestructible. so ever present substance, and not fundamental body mind astounding, one gets certifiable to do tremendous things. This data on self beginnings from jnana yoga, reasonable appreciation of who I am, through appraisal of vedanta.

Yoga for healthy heart

yoga asana and pranayama is a way of life for sound heart. 

Asana, Pranayama and reflection must be a part of one's dependably plan. In any case, in like way, one needs to oversee and hold fast to rules of karma yoga, bhaktiyoga and jnana yoga. 

karma yoga is passing on working of huge worth without radicalism, nonappearance of alarm and evaluation of self. Having enduring relationship with creator is bhakti yoga. Moreover, dependably appraisal of upheld courses of action, momentous creation to recognize who I am is a hint of jnana yoga. Understanding these practices is to continue with a yoga way of life.

1) vajrasana 2) virasana(hero pose) 3) virabhadrasana(warrior pose) 4) sethubandhasana(bridge pose)

https://images.pexels.com/photos/4386470/pexels-photo-4386470.jpeg?cs=srgb&dl=pexels-karolina-grabowska-4386470.jpg&fm=jpg

for further more information on yoga for health click the below link
https://www.yogajournal.com/poses/contraindications-modifications/heart-problems

https://food.ndtv.com/photos/10-easy-yoga-postures-for-a-healthy-heart-20705

https://www.artofliving.org/in-en/health-and-wellness/20-postures-healthy-heart

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who broke your heart during pandemic erase his memories from mind

Nowadays, breakups and heartbreaks are common in 2020. In the current scenario, there are celebrations for breakups. So life is tough to sort out the issue, because due to lockdown, we can't go to meet our friends, so suffering alone is too hard on the mind. It's like a nightmare without people around you to cope with the sorrowful event.

 I have amazing friends, but due to COVID-19, my friends were not able to meet me. So I could not take care of the person from my mind. 

In non-Corona time, my friend used to come to my home, later, we would go out and have lunch, then if the weather was cloudy. We will go for a long drive on my bike out. Then we would love to have a cup of chocolate ice-cream. But she would do everything she could to take my mind off gloominess, and make me laugh till my stomach hurt. My closest friends are so caring about me and protective. They make sure to cheer me up whenever I m sad.

It is a universal experience that comes with intense emotional feelings and distress.

It takes a major emotional toll on mental wellness and in turn, it affects your physical health also.

This is the toughest phase were of everyone's life and if you can't handle the situation, you can't move on in life. So get up early morning, turn on your favorite music, go for a walk, or do some physical exercises. If you're comfortable with yoga, open your eyes and meditate. Which gives great relief during heart breakup.

NOTE: Never do headstand, forward bending asanas, doing breathing exercise with eyes open. 

              and never listen to breakup songs. because suicidal thoughts and suicides may increase

1) 

 

so take precautions.

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Spike on suicidal thoughts & suicides during the pandemic

 The number of suicidal thoughts increased during this pandemic due to joblessness and insecurities.

• COVID Effects on Businessmen: 

1. A businessman consumed poison, after facing loss in the catering business which he was running, canteens in 3 IT companies and faced financial loss. 
2. Another business person hanged himself because he has brought cabs on finance and he could not pay the EMI, bear the family expenses also.
3. the mobile shop owner was given a strict warning by police people for not closing shop on time, both the father and son died.

• COVID Effects on Elderly people: 

An elderly man of age 70, tried but unsuccessful attempt because he is alone here and his children are in the USA, due to a lock-down maidservant stopped coming, he felt alone.

1.  The couple who stays in Hyderabad and their children staying in Mumbai, they are anxious about their children's health and their financial insecurities.
2. An old man who was working as a security guard lost his job and became anxious about his livelihood.

• COVID Effects on Children: 

1. The children below age 8, were happy that they can stay home and play with their parents and watch cartoon networks the whole day.
2. Students of  10th & 10+2 were worried about careers later and parents are anxious about what will they do later
3. Fresh pass-out graduates do not know what to do later. 

   The above people's concerns are too many like confinement, loneliness, financial problems and stress are the factors that are driving to suicide and suicidal thoughts.

Among the total suicides, 14% were from Telanagana, As per NCRB's report. 

You can take help from the professionals and social workers and also from the National Institute of Mental Health & Neuro Science(NIMHANS), Help age India, Roshini Helpline for suicide prevention.

The above are working together to prevent suicides, those who are seeking help from depression, as per a survey there was an increase in 15% of suicidal thoughts in this pandemic. only 40 % of calls were from AP & Telangana.

Among them, 20% were due to financial problems, domestic issues, unemployment, relationship problems.

financial issues were due to non-payment of EMI's, children's school fees, house rents, shop rents, and household items.  

The basic major reason is due to loneliness. To overcome it consult professionals, suicide helpline centers, yoga for a sedentary lifestyle.

video of yoga for prevention sucidal thoughts in the intial stage by sadhguru from youtube

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the new life style for healthy heart by yoga asanas

Introduction

Heart is the most important organ of our body. Thirty percent of all deaths in the world are heart related issues.  While medical science has its own prescription for preventing or curing heart diseases. yoga provides an excellent preventive lifestyle.

Mind - Heart relation

Stress is not the enemy of heart. stress is identified as main problem for heart diseases .Stress is a result of speed of thought in the mind and negative emotions. Yoga is a technique, for slowing down speed of the mind.  it makes it quieter and more focused. Yoga benefit to body comes through mind improvement. Patanjali definition of yoga is 'yogaschit vriti nirodhah' - controlling modification of mind is yoga. Vashishta said 'manasah prashamansya upayah' -yoga is a technique of making the mind quite.

Healthy Eating

Common heart diseases are caused due to high cholesterol, obesity and diabetes. Therefore, it is important to consume a balanced diet. The diet should consist of 'heart-healthy' foods such as green leafy vegetables, whole grains, fatty fish and fish oils, healthy nuts like almonds, legumes like lentils, and fruits, among others. Consume foods that soothe your taste buds, as long as 80 to 90 per cent of what is on your plate comes from a plant or a grain. Don't give into the temptation to consume oily, sugary and junk food items, especially after the age of 40.

Stress management

Heart is associated with cleaning and pumping fresh blood in to the body. Blood gets purified by oxygen and oxygen enter blood  by prana. Pranayama is part of yoga. it is a very useful technique for regularizing flow of breath in to the body. it helps our blood, heart and thoughts cleaning process. This techniques of yoga are called kriyas. such as kapalbhati, for people who have been screened for heart related issues.which is also useful in detoxifying our lungs but under proper guidance. That improves supply of oxygen too. 

Yoga - pranayama

Heart is more then an organ, it signifies emotions. When someone is in love, he feels it in his heart. when someone love fails, he says his heart is broken. Love comes with a set of other emotions. such as care , concern for the beloved and devotion, loyalty, trust, happiness,surrender towards the person . These emotions are part of bhakti yoga. Bhakti yoga promotes true love. the trust in the justice system of god and having unconditional loving relationship with god is bhakti yoga. It makes us secure . It reduces stress.
Heart is also associated with compassion. When we say , i have a heart, it means being compassionate and  having mercy . Compassion to all is a divine quality. It comes from the heart. And it fills heart with good feelings.  When we have enjoyed something thoroughly.  we say I had a heartful of music today.

Significance of Yoga pranayama

This signifies contentment one of the prescriptions of ashtanga yoga.Heart signifies courage , too. We say this all the time - someone who shows courage is called  a brave-heart.Courage comes from strong will power . It comes from understanding the reality of who I am. When one knows self to be an indestructible. so ever present entity, and not mere body mind complex,  one gets real to do big things.  This knowledge of self comes from jnana yoga, logical understanding of who I am, through study of vedanta.

Yoga for heart

yoga means asana and pranayama. its a way of  life for healthy heart.
Asana, Pranayama and meditation have to be a part of one's daily routine. But in addition to this, one has to  understand and follow principles of karma yoga, bhaktiyoga and jnana yoga.
karma yoga is carrying on duty of life without selfishness,  carelessness and ego.  Having trusting relationship with creator is bhakti yoga.  And daily study of scriptures,  good literature to understand who I am is a part of jnana yoga. Adopting these practices is to live a yoga way of life.

Regular Screening

Regular screening is essential for monitoring overall health. This becomes While the life expectancy has increased over time, it is worthwhile only when it's disease free. The fundamental focus should be on right living, and the approach to healthcare and wellness should be based on this principle.
for further more information on yoga for health click the below link
https://www.yogajournal.com/poses/contraindications-modifications/heart-problems

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