Hi Anu, I have depression. I am unable to sleep, have lost appetite, drowned in my own thoughts.

The reason for my depression is that I had gone to Australia to pursue my Masters, however the course went online from the first day itself and I could not meet anyone or make any friends.

I felt completely isolated in a foreign country.

I found the online classes quite hard and not beneficial. Therefore I cancelled my enrollment and came back to India.

However I feel ashamed of myself quitting the course midway, but my parents have always supported my decision.

I have excellent grades in my bachelors degree, but when I returned from Australia, I lost all my focus and just stressed out what will happen tomorrow. Kindly help me on how do I overcome this.

Ans: Dear A, I can only imagine what you are going through. Do you want to feel better not for anyone else, but for yourself?

Break this mould that you are in please. You already have by sharing here on this platform. So that’s a courageous step towards a better life.

How can you do this?

This may sound very instructional, but since you aren’t a client that I work directly with, this is something I can offer you on top of my mind.

Firstly, please work with a Psychiatrist who also believes in alternate intensive Mind Therapy that you absolute need right now.

They need to work in tandem for you to get to a better state. There will be a point in time when the medication can be weaned off as the alternate therapy starts to work on you. That’s why both these experts need to see eye to eye and work for you and with you and not stick to their ground. Please touch base with groups/friends who can help you

In the interim, do the following almost like a prescription…it can be an ally to you.

• I want you to cover your walls with pictures of positive quotes and images that you can see first thing in the morning
• Hang out with people who nurture and nourish you
• Eat only freshly cooked food without preservatives
• Everyday pen down 5 things that you are grateful for
• Spend time with Nature; walk barefoot on grass, immerse your hand into water for a few minutes everyday and let go of what doesn’t serve you
• Spend time going back into places in your mind when you actually were happy; celebrate it

And most importantly, move in with your family and allow them to step into care for you till you are back on your feet.

Please take care and I wish you a good healing.

Ans: Mild depression? Have you been clinically diagnosed or is it self-diagnosis?

Virtual working and/or remote working can bring with it a number of challenges; one being fatigue.

This can cause poor quality of sleep that can result in a low state of mind. This is perhaps what might be happening.

Also, being at home long hours and also due to the uncertainties that we are all facing can pull down the general mood of anyone.

This isn’t depression (unless and until clinically evaluated), but simply a contextual response from the body.

Create rituals to beat this. Since this happens during the early morning hours, make sure that you switch off all electronic gadgets at least a couple of hours before you sleep.

Eat at least 3 hours before you sleep and eat a lighter meal.

Exercise every day for at least 40 minutes and laugh a lot.

Connect with people who empower you. And most importantly, do express gratitude every day.

Feel thankful for what you have and what you are. Also, do what you love; maybe a hobby for a little time every day.

These empowering rituals can get your mood back on track and you will wake up feeling thankful for the day up ahead and also ensure that you can impact your circle of influence at home and at office as well.

Choose your state of mind, let it not choose you. All the best!

Ans: Dear Pankaj,
Losing parents is always very sad but this is the only truth which always prevails. One has to accept this and move on in life. You can engage yourself more with other family members, friends, relatives and colleagues which will help you to come out of the depression and concentrate more on your profession and work.

Ans: I'm really sorry to hear that you're feeling this way, but I can offer some guidance and support to help you regain your motivation and find success again.

Recognize that setbacks are normal: It's important to understand that setbacks and challenges are a part of life. Many successful individuals have faced failures before achieving their goals. It's essential to see this phase as a temporary setback rather than a reflection of your worth or abilities.

Take care of your mental and physical health: Your well-being should be your top priority. Make sure you're getting enough sleep, eating nutritious meals, and engaging in regular exercise. Taking care of your physical health can positively impact your mental well-being and help you regain focus and motivation.

Seek support: Talk to someone you trust about your feelings. It could be a family member, friend, or a professional counselor. Sharing your emotions can provide relief and help you gain a fresh perspective on your situation. Additionally, professional guidance can assist you in developing coping strategies and setting realistic goals.

Set small, achievable goals: Rather than overwhelming yourself with the pressure of becoming successful immediately, break down your ultimate goal of becoming a doctor into smaller, manageable steps. Celebrate each milestone you achieve, no matter how small. This will help you stay motivated and build momentum.

Learn from your experiences: Reflect on the challenges you've faced and the mistakes you've made. Use them as opportunities for growth and learning. Understand that setbacks can provide valuable lessons that contribute to future success. Embrace a growth mindset that sees failures as stepping stones toward improvement.

Rediscover your passion: Reconnect with your love for becoming a doctor. Remember why you initially pursued this dream and the impact you hope to make in people's lives. Reignite your passion by researching inspiring stories, engaging in related activities, or volunteering in healthcare settings.

Develop a routine and study plan: Establish a structured routine that includes dedicated study time. Break down your syllabus into manageable portions and create a study plan to cover all the necessary topics. Consistency and discipline will help you regain focus and make progress toward your goals.

Celebrate your strengths: Acknowledge your past achievements and the strengths that have helped you succeed in the past. Remind yourself of your abilities and the qualities that make you unique. Cultivating a positive self-image can boost your confidence and motivation.

Stay positive and resilient: Avoid dwelling on negative thoughts or comparing yourself to others. Remember that everyone has their own journey, and success comes at different times for different people. Maintain a positive outlook, even during challenging times, and believe in your ability to overcome obstacles.

Take breaks and practice self-care: It's important to take breaks and engage in activities that bring you joy and relaxation. Engage in hobbies, spend time with loved ones, or engage in mindfulness practices like meditation or yoga. Self-care is essential for maintaining a healthy balance in life.

Remember, success is a journey, and setbacks are part of the process. Stay resilient, believe in yourself, and keep moving forward. With determination, perseverance, and the right support, you can regain your harmony, rediscover your path, and achieve your dreams.