Tag-Archive for » depression «

+ From a ‘Human Doing’ to a ‘Human Being’

This is the story of an anguished Mom whom I mentored over 4 months to help her reestablish the broken connection with her teenage daughter who was engulfed in frequent cycles of intense, and nearly debilitating emotional suffering at a very crucial time in her life (1). After aggressively trying so many other ways, which were proven ineffective in resolving her various family problems, up against a brick wall, her desperation lead her to be open to modalities of healing from any source. She trusted me enough to try out a multipronged approach of healing. Whatever I suggested and when found useful, she made it a part of her practice. She was a voracious reader and tried to evolve herself in spite of the prolonged traumatic life experiences. She was so primed and ready to leap to a higher level that with a little spark, understanding, emotional support and a few directional arrows she could come out of the mental hell she was in. On my request, she described her journey during which she used many resources. Her writing talent shows up. I am yet to see another client of her nature. I hope this description inspires others. I added the numbers in brackets and linked notes with related information.

One remarkable feature of this case is that though the daughter was supposed to be the dysfunctional one to be fixed, I never got to even see her or talk to her. I worked only with the mom and when she changed, the daughter’s behavior changed! This proves the saying “When I change the World changes.”

Here is her story.

” Before My Journey Started
My mind was constantly busy. I could not shut off my mind. I was never at peace even when I was sleeping. Waking up first thing in the morning, my mind was already at full speed, while still laying in bed. Many useless thoughts, negative thoughts, constantly analyzing the same things over and over again. At times it felt like there were loud screaming monkeys in my head. Pema Chodron uses the term “gibbering monkey” (2) . Eckhart Tolle uses the term “incessant thoughts”. Anger, despair, frustration, impatience dominated the state of my mind and emotion (3). The most frightening part was that I wasn’t fully conscious of my reactive emotions.

It all started with a typical story of a single parent trying to do the “right” thing, to launch their college bound child to the future. I thought I followed suggestions from teachers and guidance counselors. I thought I was doing the same things most other parents do. In the midst of teen dating, teen anxiety and depression, full time job, a household to run, and another younger child to take care of, things didn’t go well. Parental encouragements were perceived by my children as pressure. College application process did not progress all through Summer and Fall. Family dinner became a rare occasion, a life situation worse than marriage dissolution. I was on the verge of losing my relationship with my child. Coming home from work at times felt dreadful. If only one could go to an electronic store and purchase a remote control that could turn the mind on and off!

Then CS Came Into My Life
A friend referred me to the man who teaches people how to count breaths, CS (short for Suryanarayana Chennapragada) (4). I had nothing to lose by spending one session with him. On the other hand, what can you expect out of a guy who teaches you how to count breaths? (5). The first lesson I learned from him: “HAVE NO EXPECTATIONS”. After learning my background and evaluating my disposition, CS suspected that all of us, my kids and I, suffered from some sort of trauma. There are a few methods of therapy for trauma using talk therapy but they take too many years. Our experience of talk therapy for my children post divorce with 4 other previous therapists only took care of some of the symptoms but never got to the root cause of the problems, something I kept asking these therapists. None of them gave me clear answers. None recommended me to get help with therapy for myself. None even mentioned the word trauma at all! CS was the first person who mentioned the word trauma and strongly recommend that I build some solid emotional foundation for myself. That was a prerequisite to enable me to effectively help and support my children’s effort to become emotionally and psychologically healthy and strong.

EMDR
I took up his suggestion in pursuing EMDR therapy based on his reading and understanding of EMDR (6). I went on and sought help in this therapy about which I never heard of, administered by an EMDRIA certified therapist, as quickly as I could. Well, finding one locally in Albany who would take insurance, has availability for the proper age, pronto, was impossible. It sometimes takes a few trials and errors to find a therapist with matching chemistry, the right fit. I finally found a therapist for myself on self pay. With her exceptional and amazing psychotherapy skills, she administered the first EMDR session on me after 3 evaluation and preparatory visits. The EMDR therapy helped me jump start rewiring my brain in forming a new habit of processing life situations and regulating my emotions. It’s all scientific. It’s biology, yet it feels like a miracle. Based on my experience, I think EMDR is a catalyst. There are many schools of thoughts among certified EMDRIA therapists. With insights into this field, CS helped me evaluate and assess the quality of the therapy throughout the entire process, a very important factor in our healing efforts due to the amount of time and cost commitment.

As miraculous as it sounds, EMDR is not a silver bullet. It does help dig up and dissolve thick layers of unrealized, painful  memories lodged improperly in our brain. But life goes on filled with events, situations, moments that need to be dealt with, many can be quite unpleasant. At this point in my life, parenting is the most challenging endeavor I have to take on. I spent the majority of my life fighting for good education, good career, relationship, marriage, and child rearing to prove my self worth. Though it did bring many good fortune to our lives, it wasn’t for free. I suddenly realized the long term cost of the good fortune: lack of inner peace and serenity in everyone in my family. Since the birth of my first child, I’ve always identified myself as a Mom. Well, a roaring machine would’ve been a more accurate description of my old self.

The Beauty of ‘Meditation on Breathing’
We apply the practice of physical care to our daily lives for better mental hygiene and stronger immunity. When we are sick, we go to the doctor to get help to get better. Our mental wellness needs the same amount of care. Dalai Lama uses the term mental immunity. Daily practice is the keyword. My daily practice of breathing meditation turned out to be one way I nurture my mental hygiene. The beauty of the breathing meditation that I learned and practiced is that you don’t have to dedicate a huge block of time which is the stumbling block for most aspirants like me. There is no pressure on my schedule, and I don’t feel like I ever miss a day of meditation. I can do it throughout the day (7). Some days I can only afford 10 minutes before bedtime. I started forming a habit of snagging the few seconds or minutes of focusing on breathing while walking, while driving, warming up my lunch in the microwave, etc. CS cleared out so many misconceptions around the meditation practice that brought me back to his page “Who said Meditation is difficult? (8). To sum it up: no pretzel legs required, don’t strive for anything, drop the word “should”, no formality, all casual.

Getting It Off My Chest by Writing
James Pennebaker discovered the connection between expressive writing and wellness (9). I discovered that expressive writing, as encouraged by CS, had been a useful tool in helping me navigate through my emotion and help me gain clarity on the true reality of my experiences. Writing letters to my children to address some critical issues is a powerful and effective tool I used to connect and reach out to them at a much deeper level. Writing emails or texting with CS about updates of the healing work we did apparently was also therapeutic. It gives me a sense of cleansing work. Ideas keep pouring out as I type. Of course not everything I typed made it out of my mobile device, so for those who don’t find it easy to open up about their personal and emotional struggles to others, expressive writing is worth trying. Yes, the books recommend that you use paper and pen, but for so many reasons, those prerequisites would just give me another excuse for why I won’t feel like doing it. Improvise, make it easy. We are all busy.

Audio Books
I started reading a few self-help books a few years ago. Having a coach like CS adds another dimension and depth into my understanding and ability to apply the concepts I learn from these books. No, I do not have time to sit down and enjoy good readings. Thank goodness for modern technology and CS’s persistent encouragement, I’m hooked on audiobooks now. I look forward to driving nowadays as I use the precious time alone for listening to audiobooks and focusing on breathing. Today, I have more than 15 audio books in my library (10). It is amazing how thirsty my mind is for good life lessons on nurturing and healing our emotional pain and suffering.

Parenting Skills
For the first time in my life, I have someone teaching me parenting skills. A luxury I never thought of even wishing to have since both my parents were deceased before my first child turned three. CS stayed by my side through frequent dialog via phone calls, text, and emails, as I could not find time for counseling visits. A fundamental lesson I learned is to understand the true meaning and the misconceptions around the term unconditional love and boundaries. Applying all of these with compassion makes a difference in supporting my children’s struggles and efforts to navigate through many aspects of their life challenges. Raising successful individuals which could generate lots of stress and anxiety is no longer my goal of parenting. Helping my children with increased awareness to develop into wholesome individuals is the new goal.

Spirituality
Many of us are skeptics when it comes to the notion of spirituality. We associate it with the metaphysics world, or even religion. Those of us who were raised in Western education environments cling to the idea of scientific proof. Well, there have been an explosion of scientific research activities all over the world on the neuroscience of breathing meditation; which I could have cared less about, except that the result of my own practice proved some of the theories drawn as conclusions from this research. In the very short period of time, I have had exposures to the fields of neuropsychology, quantum physics, the science of meditation, and the anatomy of human mind and emotions. I found newer and deeper meanings in the words compassion, hope, love, and many others.

The Transformation
Fast forward 4 months. some of my friends, and  my own children noticed the change in me. Calmer, happier, more mellow, are the words I heard which were used to describe the ‘New me’. One used the word light and floating. CS described me as a ‘tigress’ on the first day he saw me. “You can’t change others, but you can change how you respond to others” was one of the first lessons I learned from him. There is a good chance that others will change in response to your changes. Sure enough my children are changing with me.

The journey has just begun. Glimpses of inner peace and serenity started appearing more and more throughout my days. The thick, heavy blanket of toxic emotion has started to lift off, little by little. “Light”, as in ‘”not heavy”, is the closest word I can think of to describe how I feel nowadays. Sure, frustration and disappointments are inevitable but I can now stop the emotional flow from turning into anger. The need to seek help from my therapist on a weekly basis starts to wind down. I am becoming more and more capable of dealing with challenges in my life with grace.

Today, my children and I are travelling together on the path of recovery to healthier relationships through collective awareness. I realize that this is a life long learning process. Having a person with such positive vibes who models compassion alongside of me makes learning so much more effective and fun!

CS may not give you the straight answers to every life problem you face. However, I receive many pointers as listed above, as well as suggestions on readings about and using essential oils. One time I unintentionally called him GPS!  He stated the teachers are literally everywhere. All around us, at any given moment, ready for us to learn our life lessons. Some attribute this quote to the Buddha: “When the student is ready, the teacher will appear”.

Are You Ready?

Mom V2.0 ”


(1) The daughter was an accomplished teenager with high achievements in academic, sports, music, and art. With more than a decade of dysfunctional family condition riddled with hostility and violence that ended up in her parents divorce, she developed into an unhappy adolescent full of anxiety, depression, and phobias. The habit of coping mechanism through emotional shutdown cause her to fail to see and appreciate acts of love and kindness. She trusted no one in her life, and animosity toward everyone in the family was very strong.
(2) Pema Chodron
(3) Eckhartt Tolle
(4) Programs
(5) Focusing on breathing
(6) EMDR
(7) Daytime practice
(8) Who said Meditation is difficult?
(9) James Pennebaker
(10) My List of Inspiring Authors and Books

Eckhart Tolle: The Power of Now
Brene Brown: Rising Strong, Daring Greatly
Pema Chodron: Making Friends with Your Mind, Coming Closer to Ourselves, The Pema Chodron Audio Collection
Marianne Williamson: A Return to Love
Don Miguel Ruiz: The Four Agreements
Douglas Carlton Abrams, Dalai Lama, Desmond Tutu: The Book of JOY
Mark Manson: The Subtle Art of Not Giving a F*ck
Kerry Paterson: Crucial Conversations
Mark Goulston: Just Listen, Talking to Crazy
Michael A. Singer: The Untethered Soul
Susan Forward: Toxic Parents
Harriet Lerner: The Dance of Anger
Francine Shapiro: Getting Past Your Past, EMDR
Wayne Dyer: The Wayne Dyer Audio Collection
Paulo Coelho: The Alchemist
Julie Lythcott-Haims: How to Raise an Adult
Cynthia Kane: How to Communicate Like a Buddhist
Adele Faber & Elaine Mazlish: How to Talk So Teens Will Listen & Listen So Teens Will Talk

If you like this page share it with your friends.

17th Seminar – East Greenbush Library

I offered the 17th seminar at East Greenbush Community Library (1) on June 14, 2017 from 6.30 to 8.30 pm. Attended by 7 women. A folder containing my key handouts  and sample testimonials was given to each participant (2), (3). 

Summary of the Feedback

I will practice this technique for my (concern) 

  • Insomnia and dizziness
  • Difficulty in falling asleep
  • Insomnia, Cancer depression with rumination
  • Sleep issues
  • Relaxation
  • Helping me to think less

My ‘Take home’ points

  • 911 breathing, sleeping breathing
  • How to become calm
  • Breathing counting with fingers
  • All ideas, great presentation
  • The sleep techniques, I will definitely try at home

Evaluation of the seminar 

  • Very satisfied – 3
  • Satisfied – 4

Comments

  • Very thorough
  • Helpful techniques for meditation – Thanks!
  • This will be helpful with my basic Yoga and walking to keep my mind focused
  • Very informative. Thank you!
  • Excellent program. Very good teacher.

I wish to 

  • Receive ‘Annual update’ on this technique – 1
  • Interested in ‘follow up classes’ on today’s techniques – 3
  • Interested in joining a support group for meditation – 2

(1) East Greenbush Community Library
(2) Documents for download – All handouts
(3) Sample testimonials – 16

If you like this page share it with your friends.

Related pages
Public Seminars

+ Journaling for Mind, Body benefits – Guest post by Gemma Philips

How Journaling reduces stress
Recent scientific studies have backed what has long been known in Eastern philosophy since ancient times: holistic practices such as yoga and mindfulness meditation lower stress hormone levels, lift our mood, and boost our academic and work performance. If you are already well versed with the many benefits that meditation can bring to your life, you might consider adopting a complementary activity, which will only enhance the relaxing effects of meditation. It’s called journaling, and it is currently a therapy that is encouraged in a variety of settings – including centers for rehabilitation for drug abuse, for eating disorder recovery and for the treatment of stress-related conditions such as depression and anxiety. Journaling is also used for patients which chronic health conditions, including cancer, asthma, chronic pain, insomnia, etc.

How does Journaling differ from diary writing?
Far from merely recording the events of the day, as is the case with diary writing, journaling goes a step beyond, in that it involves writing down our thoughts and feelings which are our reactions to the day’s events. In this way, we can get to know ourselves better – find out what triggers stress or anxiety, note down the way we tend to react to conflict or difficult issues, and jot down alternative, more positive reactions the next time we encounter a similar situation.

What benefits does journaling bring?
Some of the many benefits of journaling include:

  • Helping us deal with stress
  • Increasing self-awareness
  • Helping us deal with challenging events and circumstances
  • Helping us ‘metabolize’ our experience – when we do not journal, we can simply block any unpleasant thoughts or emotions, which are transformed into a muddled memory we obtain little value from. Journaling helps us process the day’s events, so that we are not plagued by distressing thoughts and feelings. In this way, journaling very much resembles mindfulness.
  • Helping us track our progress – we can use our journal to create strategies to deal with difficult situations, and take note of how we are progressing in our goals.
  • Identifying triggers – journaling regularly enables us to identify the situations or people that tend to make us anxious or upset. We can analyse how they manage to have this effect on us, and either make a conscious decision to process their words and actions in a different manner, or take more drastic measures if necessary (such as limiting the amount of time we spend in these types of situations, especially if they are toxic or bring no good to our lives).

What Types of Journal are there?
Ultimately, each of us defines and creates our own type of journal. Some people find success from keeping a gratitude journal – in which they regularly list down the things, people and events they are thankful for. Others (such as those in recovery from substance abuse, for instance) keep a recovery journal, to help track their progress, triggers and setbacks. Still others keep a journal to note their progress towards a defined goal. Another popular journal is the evening reflection journal, which enables the writer to reflect on their reactions to a specific event.

How to Journal?
Journaling ultimately only works if we are truly committed to it. The aim should be to write daily, or every couple of days, for a set amount of time (between 20 minutes and around half an hour at least). If you are considering starting a journal, find a comfy, quiet spot in your home, where you won’t be bothered by noise. Make this area as personal as you can – fill it with lights, put on relaxing music or decorate it so that just the idea of journaling seems immensely appealing. Every few days, go back over previous entries to reflect on them. During the day, use your phone or keep a small notebook, jotting down any important thoughts or feelings you may otherwise forget. Remember that journaling is a reflective exercise; use your journal to become more self-aware and to make the necessary changes you need for a better quality of life.

Further Reading:
Journaling as an Aid to Recovery, Recovery.org
Mindfulness meditation may ease anxiety, mental stress,
Journaling for Mental Health, Urmc.Rochester.edu
The Benefits of Journaling, UWhealth.org

If you like this page share it with your friends. 

+ Got off 15 year old depression

Ryan’s case is proof of the spiritual saying “When the student is ready, the teacher appears.” (Name changed)

“It all started with a handout CS was printing in the store I worked in. At first, I didn’t give it much thought. However, after yet another bout with insomnia, I decided to give the ‘Counting mode’ and ‘Segment mode’  a try (1). What could it hurt?. After a few nights of doing this technique, I found to my astonishment and relief, that my insomnia was gone.

After I told CS and thanked him, we got to talking and eventually I found that he taught classes in this technique and others. We set up a time that worked for both of us and we met weekly for a long time. After that first class, I was still not entirely convinced but I checked out his web site countingbreaths.com and began incorporating other simple techniques into my day.

Now, a few years later, I drink way less then I did before, quit smoking, working on my weight and climbing out of the deep dark depressive hole that I’ve been in, since I was 15. With the help of this technique, I can deal with people and situations better then I have, in the past, as well as have some peace of mind. For the first time in a long time, I can look forward to today instead of dreading it.”

Update Aug 2016: Ryan got off the Antidepressant medication totally, per the advice of his primary care doctor. My primary goal in working with him has come true.  

(1) Counting mode         Segment mode

Related pages
His previous feedback: I am building a ‘New Me’!

If you like this page share it with your friends. 

+ ‘Segment mode’ was my medicine

Jessica attended my seminar at the Castleton library in March 2014 (Last name deleted). On receiving my e-mail of Annual Update 2015 in January, her memory of sound sleep after the library seminar prompted her to relearn it  to get over her chronic insomnia (1).  It shows once again, “When the student is ready, the teacher appears”.  The potential of ‘focusing on breathing’ tailored to the individual, is amazing. 

Scanned image of her e-mail (Last name deleted)

“C S is a life-saver and helped me tremendously with both my stress and insomnia. I would fall asleep completely exhausted and would wake up after about 4 hours of sleep, to use the bathroom. After that, I would toss and turn for hours, never falling back asleep. The more sleep I lost, the more stressed I would get and even more anxious. All of this lead to my depression. A vicious cycle which even medicine wasn’t helping to alleviate. After taking a brief class of C S at the library, I remembered how great I slept that night, after the class.

I contacted C S and he immediately set me up for an appointment (2). We worked together on the ‘Tip mode’ and I practiced that for the week (3). Still having some difficulty with falling back to sleep the next week, we worked on the ‘Segment mode’ (4). This was the cure-all! It has been the medicine I have needed, for a long time. This method helps me relax and fall back to sleep without spending hours, tossing and turning. The more sleep I am getting the less anxious I am and less stressed. My relationships with both my children and my husband are so much better too. I am not yelling like I was nor am I downright miserable either. I am my old self again, thanks to CS’s segment mode.

C S takes all of the time in the world, to help you and would check on me throughout the week, both by email and phone calls. He has a genuine heart and an even bigger desire, to bring peace to our world. May sitting at red lights bring you as much peace as it has brought to me (5). C S, you are one in a million.”

(1) Annual Update 2015
(2) Seminars and Classes
(3) Tip mode
(4) Segment mode
(5) Daytime practice

If you like this page share it with your friends. 

* I am building a ‘New Me’!

Feedback from a client who achieved life changing benefits by practicing the ‘Focusing on breathing’ (8) initially on his own from my handouts and then attended 10 of my classes so far over last 6 months (3) . His previous reports are at (9).

“As someone who has fought the proverbial battle of the bulge most of his life, I know how hard it can be to make life changes. I have been through the crash diets, to doctors and so on with varying degrees of success. However the weight would always come back. I had pretty much given up.

Then one day, I picked up a handout on breathing mostly because it said it could help with my insomnia (1). To my surprise, it did help a lot and with more then just my lack of sleep (2).

Eventually, I was convinced to try taking the classes. Through the classes I have been keeping a food diary and trying new changes in my diet (4). I was even watching a subliminal video (5). This isn’t like the crash diets I’ve been on and its not pills.

In keeping the food diary, I am able to keep track of what I’m putting in my body (when you fist start, you may be shocked) (6). I started my changes gradually and in a way that I didn’t feel deprived. The changes I have made so far are

  • Drink water at least a half hr before food (7).
  • More whole unprocessed foods like vegetables and whole grains like brown rice and rye bread.
  • I added beans and salad to at least one meal a day.
  • And the real hard part – I cut down on my drinking beer and my meat (didn’t eliminate just cut down).

As I implemented these changes, I found my tastes have changed as well as my waistline from 46 to 44. I now only feel deprived if I miss my daily salad.

I have lost about ten ponds, in a sustainable way (300 lbs to 286 lbs in 5 months). I no-longer fear going back to the way I was.

I am building a ‘new me’.”

(1) How to enjoy quality sleep and conquer Inso

mnia PDF
How to enjoy quality sleep and conquer Insomnia Webpage
Relief from Insomnia – Success stories
(2) His first feedback on Insomnia and Stress
(3) Seminars and Classes
(4) His diet ‘before’ did not contain any significant vegetables, fruits or whole grains. Daily calorie count was above 3000 calories. He was drinking 20 measures of beer a week.
His ‘after’  classes  diet has regular salad, fruits, whole grains and beans. Beer cut down to 3 measures a week.  Daily calorie count gradually came down to around 14oo. He is steadily losing weight, coming down from 300 lbs to 286 in 5 months. Waist girth came down from 46 inches to 44. Best part is he developed taste for the healthier diet items and confident of keeping it up.
(5) I shared with him the free Subliminal video referred by another a person who came to my seminar and became a practitioner.
(6) I opened one google spread sheet for one week and shared with him. It is pre formatted so he can just post items and calories consumed through the day and instantly see the calorie count, daily and weekly. Just seeing the calorie count tremendously motivated him to control high calorie foods and empty calorie items like  like beer. I have been suggesting small changes periodically and motivating him to sustain the changes during the classes and on-line.
(7) Drinking water right quantity at the right time<
(8) How can I ‘focus on breathing’? 
(9) His previous reports
Relief from Depression, Addictions, Anger and Disturbing thoughts
Anger, Anxiety and Disturbed thoughts relieved
I cut back my mental health medicines
Insomnia and stress relieved

If you like this page share it with your friends.

@ “Easy and Effective. It works! “

I thank Chaitanya Mudivarthy Ph.D (1), my nephew, for posting this recommendation for me in Linkedin.  I am delighted that he highlights the most important aspect of the techniques – that it suits today’s busy people who can’t spare time for Yoga and such practices.

“CS Rao (Suryanarayana Chennpragada) is an excellent yoga practitioner. He is one of the few who realized the problem with current generation – impatience and lack of time to put yoga into practice in their daily routine. His solution to this is simple and practical – ‘counting breaths’ (2). This technique works!

I have been practicing this technique since 2006 with great results.

I have suggested the technique to numerous friends with ADD, anxiety disorders, and depression. One thing I hear back is how easy and effective the technique is.

Above all, CS Rao is an excellent human being with tremendous knowledge in general in the fields of science, medicine, and spirituality.”

(1) Chaitanya Mudivarthy – Linkedin Page
(2) ‘Counting breaths’ is an ancient technique devised by the Buddha 2500 years back. My adaptations of this technique to suit busy beginners are two. One is using the fingers. This practice leashes the mind far more effectively than just counting the breaths in the mind. The second adaptation is for beginners to practice lying in the bed at night and morning to make the practice ‘excuse free’ and get them hooked on it. These have  made this ancient technique available to people of all ages and cultures.

The ‘focusing on breathing’ practices presented in this site are radically different from Yogic breathing practices. Yogic breathing practices require you to change the current pattern of breathing, to conform to the given guidelines. We are warned to learn those practices from a trained teacher, to avert potential harm from wrong practice.

In contrast, these breathing practices do not suggest any pattern for breathing, except in one mode. We passively watch the breaths, like watching the actors on a movie screen. These practices are totally safe whatever way you do them, even for children.

If you like this page share it with your friends. 

@ Relief from Depression, Addictions, Anger and Disturbing thoughts

Feedback from a client whom I was meeting periodically on business. He initially practiced the technique from my handouts on his own. He was thanking me for the help he was getting from the  technique. On seeing the remarkable improvements he reported like resolving insomnia and even getting off one of the three medications for depression, I persuaded him to attend my classes. His report –

“I have been using the finger segment technique (1) for about six months and now taking classes (2) to expand upon that foundation.

  • As a result I went from 3 anti depressants to 2.
  • I have found my desire to self medicate with alcohol and tobacco lessen. It is not to say that I don’t slip up. But I have gone from several drinks a day, to may be a few per week. Smoking is all but eliminated with the exception of the occasional pipe tobacco but cigarettes  are done. I can’t stand the taste anymore. (3)
  • The biggest change is that I no longer get angry as easily as before. When I do get angry, I don’t hang on to that anger. (4)
  • My disturbing thoughts and feelings are all but gone. It feels as though a great weight has been lifted off my shoulders. (5)
  • Now I am working on my weight problem (6) and making life changes to live happier and healthier.
(4) Reducing or eliminating Anger – Success stories
(5) He had recurring thoughts of hurting others or himself, from his teen age causing him lot of distress.
(6) His original weight was 300 Lbs for a height of 5’7″, which is a BMI of 46.  He is making great changes in diet and exercise habits and started caring for his health like going to a doctor for an annual physical and getting blood work done for the first time on my prompting. When he was in deep depression, he had no inclination for improving his health or having goal for his life, even though he was under 3 medications. Now he has started sort of a new chapter in his life.

If you like this page share it with your friends.

@ Simple techniques can help transform lives – Says a Doctor

Report from Padma Sripada MD (1). My comments are at (2).

“My female patient in her forties has been suffering for many years with anxiety, depression and insomnia, made significantly worse due to negative interactions with a supervisor at work. Her BP (Hypertension) had been borderline high at most of her visits. She was always visibly stressed and appeared on the edge. To control her symptoms she was on two anxiety medications and a sleeping pill.

Recently when she came in, she had a very relaxed demeanor. She told me she was off both her anxiety medicines since she does not need them any more. Her BP was in perfect range.

I asked her what brought about the remarkable change. She said she decided that she would change how she reacts to her supervisor. She would do the best job she can and not let anything else affect her. She does the breathing as recommended (3). She does not use her fingers to count her breaths (4) but focuses on her breaths (5). She finds that it calms her down significantly.

I was very surprised and happy for her, since her quality of life is significantly improved. It is a clear example of how simple techniques can help transform lives.”

(1) Padma Sripada MD (My daughter)
(2) I keep copies of my handouts in each exam room and waiting hall of Dr. Padma as I work in the same office as manager. Interested patients pick them up on their own. The doctor gives directly to some patients like this one, when she thinks they may be receptive to such techniques.
(3) My key Handouts – How can I enjoy quality sleep? (PDF) and Relax anywhere, any time by ‘Focusing on breathing’ (PDF)
(4) Counting mode
(5) Feeling mode

If you like this page share it with your friends.

@ Anger, Anxiety and Disturbed thoughts relieved

Feedback from a young man who attended 2 of my classes after practicing the technique (1) on his own, using my handouts (2) for about 9 months. 

He reported improvement on a host of mental, physical and relationship issues. Also a dramatic reduction in the following concerns that he experienced before practicing the techniques. His previous reports are at (3).

  • Anger: Relieved by 80%
  • Anxiety and Stress: Relieved by 70%
  • Disturbing thoughts and feelings: Relieved by 95%

Before: “Something very bad happen every day.”

Now: “So much less. Most situations, I can handle and working on the ones I have problems with.” 

For the first time in many years, he is now thinking of a career plan for which he had no inclination due to his depression, anxiety and stress.

(1) How can I focus on breathing?
Waking up routine
(2) Documents for download
(3) Insomnia and stress relieved
Cutting down mental health medicines

If you like this page share it with your friends.