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Roopashree

Roopashree Sharma  |189 Answers  |Ask -

Yoga, Naturopathy Expert - Answered on Mar 22, 2022

Roopashree Sharma, a qualified yoga trainer and naturopathy enthusiast, is the founder of Atharvanlife.
She has completed her diploma in naturopathic medicine/naturopathy from DY Patil University and her advanced diploma in yoga teacher training/yoga therapy from the university of Mumbai.... more
Gayatri Question by Gayatri on Mar 22, 2022Hindi
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Dear Roopashree,
I am a young working professional.
I have two problems. One is that I cry easily. Second is that I cry when angry.
This is very unprofessional in a professional set-up.
Are there any yogic exercises or any other method to control tears?
Please help.
Best wishes,
Gayatri

Ans:

It is good thing to express your emotions.

However, if you are not able to control them, you should dwell on the triggers and address any suppressed emotions.

Simple yogic meditation is the best way to deal with emotions.

You can start with chanting Om for 10-15 minutes a day; gradually increase the time. Also start Anulom Vilom pranayama to balance the mind.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.
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Hello Doctor, I am a 42 year old working woman, happily married for the last 17 yrs, I have had a total work experience of about 18 yrs and at a mid-mgt level at work, I have a problem, I have worked extremely hard and long hours most of my life and now I have come to a point where I no longer want to work as hard. While I am good at what I do, and get appreciated at work and also have been getting monetary rewards, I also realise that I have a certain episode at times where I am no longer in control of my emotions at work, there have been two episodes in the last 1 year where I cant control my tears and have excused myself and gone to the washroom to be able to stop the episode; and sometimes the reasons are trivial, I dont know what to do to keep myself calm during such episodes. I have tried multiple things like deep breathing when the situation like this arises, i try to do a mental math, try my best to analyse what is the trigger point, but I seem to have no control over this emotional breakdown. What can I do to deal with this ? I am embarrassed of myself and find it difficult to confide in anyone when this situation comes. Please help.
Ans: I'm sorry to hear that you are experiencing difficulty controlling your emotions at work. It sounds like you are experiencing emotional dysregulation, which can be challenging to manage. There are several strategies that you can try to help you cope better with these episodes:

Mindfulness: Practice mindfulness meditation regularly, as this can help you stay more present and centered in the moment. This practice involves focusing your attention on your breath, physical sensations in your body, or other objects of attention. The goal is to observe your thoughts and feelings without judgment or reaction, which can help you respond more effectively in difficult situations.

Identify Triggers: It is important to identify what is causing these emotional breakdowns at work. You may want to keep a journal to track the triggers that set off these episodes. Once you have identified the triggers, you can work on ways to minimize or eliminate them.

Self-care: It is important to take care of yourself, both physically and mentally. This includes getting enough sleep, exercise, eating healthy foods, and engaging in activities that you enjoy.

Seek support: It may be helpful to talk to a therapist or counselor who can help you develop coping strategies for dealing with your emotions. A therapist can also help you explore the root causes of your emotional dysregulation and work with you to develop a plan for managing it.

Seek professional help: In some cases, emotional dysregulation can be a symptom of an underlying mental health condition. If you are experiencing other symptoms, such as difficulty sleeping, persistent sadness or anxiety, or changes in appetite or energy levels, it may be a good idea to speak with a mental health professional.

Remember that it is okay to feel emotions and that you do not have to suppress them. However, learning to regulate them can help you manage them more effectively and prevent them from interfering with your work and personal life.

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Hello life coach, I am 44 yrs old, married to a Beautiful and caring woman and have two kids 12 and 10 years old. I am doing extremely well professionally, financially and personally. Kids study in top schools and while elder is a champion student in academics the younger one is very good in sports. I know the life i live is a dream life. High position in company a vibrant work life balance, highly professionally qualified and fit health wise. But Ma'am/sir my problem is i have this extremely high liking and disliking attitude towards people and it makes me biased and my body nearly shivers and voice cracks when i am angry. Normally people who meet me think i am a cool guy, but deep inside i feel myself like a fool when i am emotionally charged both when extremely happy or angry. Please help. I see myself growing even more with the kind of personality and support i have. Please help, please suggest ways to improve and manage my emotions well. I want to improve for my own sake and my loving family including my young kids. Please help Ma'am/sir.
Ans: First, I want to acknowledge your remarkable self-awareness and the wonderful life you’ve built. You’ve achieved a great balance professionally, financially, and personally, and you have a beautiful, supportive family. It’s fantastic that you’re committed to continuing to grow and improve for yourself and your loved ones.

Managing emotions, especially strong ones, is an essential skill that can benefit every aspect of your life. To start, it's important to understand what triggers your intense emotional reactions. Keeping a journal can be incredibly helpful. Write down when you feel extremely happy or angry, and note the events leading up to those emotions. This process will help you recognize patterns and triggers.

Mindfulness and meditation are powerful tools for managing emotions. These practices help you stay present and reduce the intensity of emotional responses. You might find guided meditation apps like Headspace or Calm useful as they can provide structure and consistency. Try dedicating a few minutes each day to these practices, and you’ll likely notice a calming effect on your mind and body.

When it comes to regulating emotions, specific techniques can be very effective. Cognitive reframing, for instance, involves challenging and changing unhelpful thoughts that lead to extreme emotions. Grounding exercises, such as focusing on what you can see, hear, and touch, can bring you back to the present moment and reduce emotional overwhelm. Taking a moment to pause and reflect before reacting can also make a significant difference.

Developing empathy is another crucial step. Try to understand others' perspectives more deeply. This can diminish negative emotions and biases, leading to better communication and stronger relationships. When you feel your emotions rising, practice expressing them calmly and constructively. Use "I" statements to convey your feelings without placing blame, such as "I feel upset when...".

If you find that managing these emotions on your own is challenging, seeking professional help is a wise decision. A therapist or counselor can provide personalized strategies and support. Cognitive-behavioral therapy (CBT), in particular, is effective for managing emotions and developing healthier thinking patterns.

Incorporating regular physical activity into your routine can also help regulate your emotions. Exercise reduces stress and boosts overall well-being. Whether it’s yoga, running, or even a daily walk, physical activity can make a substantial difference.


Practicing gratitude can shift your mindset from negative to positive. Consider keeping a gratitude journal and writing down a few things you’re thankful for each day. This simple practice can have a profound impact on your outlook and emotional health.



Remember, improvement takes time and effort. Start small, gradually incorporating these practices into your daily routine, and celebrate your progress along the way. By working on these areas, you'll not only improve your emotional regulation but also enhance your overall quality of life and strengthen your relationships with your family and colleagues.

You’re on a great path, and your commitment to growth is truly admirable. Keep pushing forward, and you'll continue to thrive both personally and professionally.

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Dear Sir, I am 47 years old IT professional. My current salary is 1.5 lakhs per month. I have a daughter who just completed her 10th board exam. My corpus is around 1.6Cr FD&PPF; 30 lakhs in MF & stocks; 50 lakhs in EPF. I have no debt and living in my own house. Please suggest if I can plan for retirement
Ans: Your financial position is strong, and planning for retirement at 47 is a smart decision. Below is a detailed 360-degree approach to assess whether you can retire comfortably and how to ensure financial security.

Understanding Your Current Financial Position
Income: Rs 1.5 lakh per month.

Corpus:

Rs 1.6 crore in Fixed Deposits (FD) and Public Provident Fund (PPF).

Rs 30 lakh in mutual funds and stocks.

Rs 50 lakh in Employees' Provident Fund (EPF).

Liabilities: No debts.

Assets: Own house, ensuring no rent or EMI burden.

Family Responsibility:

Daughter has just completed the 10th board exam.

Higher education expenses need to be planned.

Key Considerations Before Retirement
Expected Retirement Age

If you plan to retire early (before 55), corpus sustainability needs careful assessment.

If you work till 60, it will provide a larger financial cushion.

Post-Retirement Expenses

Living expenses, healthcare, travel, and lifestyle costs must be considered.

Inflation will increase future expenses.

Daughter’s Education

Higher education costs are significant.

Corpus should cover both education and retirement without compromise.

Medical Expenses

Health costs increase with age.

A high health insurance cover is essential.

Wealth Growth vs. Safety

A mix of equity and debt investments ensures growth while preserving capital.

Excessive reliance on FDs and PPF may limit long-term wealth accumulation.

Assessing If You Can Retire Comfortably
Current Corpus Size

Rs 2.4 crore (excluding house) is a strong starting point.

But, inflation will reduce its real value over time.

Expected Corpus Growth

Investments in mutual funds and stocks should continue to grow.

PPF and EPF offer stable but lower returns.

Withdrawals Post-Retirement

Sustainable withdrawals should not deplete the corpus too soon.

A balanced investment strategy is required.

Gaps in Planning

Heavy reliance on FDs and PPF may not be ideal.

More equity exposure can ensure inflation-beating returns.

Steps to Strengthen Your Retirement Plan
1. Optimising Investment Strategy
Continue investing in mutual funds with a mix of large-cap, mid-cap, and flexi-cap funds.

Reduce dependence on FDs for long-term needs.

Equity mutual funds help counter inflation and grow wealth.

Avoid index funds as they provide average returns without active management.

Regular funds through a Certified Financial Planner (CFP) offer expert monitoring.

Diversify investments between equity, debt, and fixed-income products.

2. Planning for Daughter’s Education
Higher education costs can be Rs 30-50 lakh in the next 5-7 years.

Separate this goal from your retirement plan.

Increase equity investment to build an education corpus.

Avoid withdrawing from retirement savings for education.

3. Building a Healthcare Safety Net
Health insurance should cover at least Rs 30-50 lakh.

Consider super top-up plans for additional coverage.

Maintain an emergency medical fund to cover non-insured expenses.

Review insurance policies periodically.

4. Creating a Sustainable Withdrawal Plan
Avoid withdrawing a large portion of the corpus in early retirement years.

Keep at least 5 years of expenses in liquid assets.

Equity exposure should reduce gradually as retirement progresses.

Use dividends and interest income before selling assets.

Final Insights
Retirement is possible, but adjustments are needed for long-term security.

Continue investing aggressively for the next few years.

Ensure daughter's education is planned separately.

Review investments and insurance regularly.

Keep flexibility in withdrawal strategy post-retirement.

A structured plan will ensure a financially secure and comfortable retirement.

Best Regards,

K. Ramalingam, MBA, CFP,

Chief Financial Planner,

www.holisticinvestment.in
https://www.youtube.com/@HolisticInvestment

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My employer offers a salary sacrifice scheme for pension contributions, but I don't fully understand how it works. What are the potential advantages and disadvantages of joining such a scheme, and how does it affect my take-home pay and long-term financial planning?
Ans: A salary sacrifice scheme for pension contributions allows you to give up a portion of your salary in exchange for increased employer contributions to your pension. It has tax and National Insurance (NI) advantages but also some potential drawbacks.

How Salary Sacrifice for Pension Works
You agree to reduce your gross salary by a chosen amount.

Your employer contributes this amount directly to your pension.

Since your taxable salary is lower, you pay less income tax and NI.

Your employer also saves on NI and may pass on some or all of this saving to your pension.

Advantages
1. Tax and NI Savings
You don’t pay income tax or NI on the sacrificed amount.

Your employer saves on NI (currently 13.8%) and may increase your pension with these savings.

2. Higher Pension Contributions
Since more money goes into your pension, your retirement corpus grows faster.

Compounding over time enhances long-term wealth.

3. Increased Take-Home Pay
Although you sacrifice part of your salary, the NI savings may offset some of the reduction.

Depending on employer policies, your net pay may not drop significantly.

4. Potential Employer Matching
Some employers pass their NI savings into your pension, increasing your total contributions.

Disadvantages
1. Reduced Gross Salary
A lower salary means reduced future pay rises if they are percentage-based.

Life cover, sick pay, and redundancy pay linked to salary may be affected.

2. Lower Borrowing Capacity
Mortgage applications consider salary; a lower reported income might reduce borrowing potential.

3. Impact on State Benefits
If salary drops below certain thresholds, statutory benefits like maternity pay and state pension could be affected.

4. Restricted Access to Pension
The extra pension savings cannot be accessed before retirement (except under specific conditions).

Effect on Take-Home Pay
Your net pay will be slightly lower, but less than the actual amount sacrificed.

The tax and NI savings cushion the impact.

If your employer adds their NI savings, your total retirement savings increase.

Effect on Long-Term Financial Planning
Your pension fund grows faster, improving retirement security.

Short-term disposable income is slightly reduced, so budget planning is important.

Consider how the reduced salary affects other financial goals like buying a house or saving for education.

Should You Opt for It?
If employer NI savings are passed to your pension, it’s highly beneficial.

If you are close to lower tax bands or state benefit thresholds, assess the impact.

If you plan to apply for a mortgage, check how it affects your eligibility.

A Certified Financial Planner (CFP) can help assess your personal situation before making a decision.

Best Regards,

K. Ramalingam, MBA, CFP,

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Hi Sir , Greetings of the day!! hope you are doing well !! I want to do a savings of 50 lacs in as much less time span as possible because I want to buy a property in Gurgaon. My monthly salary is 1 lac 11k and I am currently investing 10k in mutual fund monthly and 50k in nps yearly. Can you please guide me how can I save 50 lacs and in how much time ?
Ans: Your goal of saving Rs 50 lakh for a property in Gurgaon is ambitious but achievable with the right strategy. Below is a structured approach to help you reach your target in the shortest possible time.

Understanding Your Current Financial Position
Your monthly salary is Rs 1.11 lakh.

You invest Rs 10,000 per month in mutual funds.

Your annual NPS contribution is Rs 50,000.

You haven't mentioned any liabilities or existing savings. If you have any ongoing EMIs or debts, they should be factored in.

Key Considerations for Achieving Rs 50 Lakh Target
The speed of reaching Rs 50 lakh depends on savings rate and returns.

High savings rate is the most reliable way to accumulate wealth.

Investment returns are uncertain and depend on market conditions.

A balanced approach is necessary to ensure stability and growth.

Increasing Your Savings Rate
Currently, you are investing Rs 10,000 per month.

If you can increase it to Rs 50,000 per month, you will reach Rs 50 lakh faster.

Cutting discretionary expenses will free up more money for investments.

Consider reducing unnecessary spending on dining out, luxury items, and vacations.

Redirect bonuses, incentives, or salary hikes towards savings.

Choosing the Right Investment Instruments
Mutual Funds for Growth
Actively managed equity mutual funds can generate better returns than fixed deposits.

A mix of large-cap, mid-cap, and small-cap funds can balance risk and reward.

Mid-cap and small-cap funds have higher growth potential but also higher volatility.

Avoid index funds as they provide average returns and lack active risk management.

Debt Investments for Stability
Fixed deposits, debt mutual funds, and PPF provide stability.

These should be used for short-term parking rather than long-term growth.

Debt mutual funds are taxed based on your income tax slab.

Avoid locking too much money in low-return instruments.

Balancing Risk and Return
Investing entirely in equity mutual funds can generate high returns but comes with volatility.

A mix of 80% equity and 20% debt can provide stability.

As your target nears, shift more funds towards safer instruments.

Avoid speculation and high-risk investments like cryptocurrency.

Role of NPS in Your Goal
NPS is good for retirement but not ideal for short-term goals.

Partial withdrawal is allowed only under specific conditions.

Do not rely on NPS for your property purchase.

Managing Tax Efficiency
Equity mutual fund LTCG above Rs 1.25 lakh is taxed at 12.5%.

Short-term capital gains (STCG) are taxed at 20%.

Debt mutual fund gains are taxed as per your income slab.

Investing in tax-efficient instruments will maximize returns.

Estimating the Timeframe
If you invest Rs 50,000 per month, you can accumulate Rs 50 lakh in about 7-8 years with moderate returns.

If you invest Rs 75,000 per month, you can reach Rs 50 lakh in about 5 years.

The faster you increase your savings, the sooner you will achieve your goal.

Final Insights
Increase your monthly investment to at least Rs 50,000.

Focus on actively managed equity mutual funds.

Keep a small portion in debt for stability.

Avoid unnecessary expenses and invest salary increments.

Do not depend on NPS for this goal.

Monitor and adjust your portfolio as needed.

Stay disciplined and patient to achieve your target.

Best Regards,

K. Ramalingam, MBA, CFP,

Chief Financial Planner,

www.holisticinvestment.in
https://www.youtube.com/@HolisticInvestment

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