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Feeling Overwhelmed? How to Cope with Anxiety

Kanchan

Kanchan Rai  |600 Answers  |Ask -

Relationships Expert, Mind Coach - Answered on Feb 17, 2025

Kanchan Rai has 10 years of experience in therapy, nurturing soft skills and leadership coaching. She is the founder of the Let Us Talk Foundation, which offers mindfulness workshops to help people stay emotionally and mentally healthy.
Rai has a degree in leadership development and customer centricity from Harvard Business School, Boston. She is an internationally certified coach from the International Coaching Federation, a global organisation in professional coaching.... more
Bhadresh Question by Bhadresh on Feb 14, 2025Hindi
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how to face anxiety

Ans: Talking about your feelings with a trusted friend, family member, or therapist provides emotional relief and perspective. Writing down your thoughts can help you process them and see patterns that trigger your anxiety. Creating a routine that includes self-care activities, like hobbies or relaxation practices, gives you a sense of control and stability. If anxiety becomes overwhelming or persistent, consider seeking professional help, such as cognitive-behavioral therapy or medication prescribed by a mental health professional. Facing anxiety is a gradual process, so be patient with yourself and celebrate small victories along the way.

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Dr Ashish

Dr Ashish Sehgal  |119 Answers  |Ask -

Relationships Expert, Mind Coach - Answered on Jun 18, 2023

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How to overcome fear in life
Ans: Overcoming fear is a personal and gradual process, but here are some strategies that can help:

Identify and acknowledge your fears: The first step in overcoming fear is to identify what you're afraid of and acknowledge its presence in your life. Take the time to reflect on the specific fears that hold you back and recognize that they are valid emotions.

Understand the root cause: Try to understand the underlying reasons behind your fears. Sometimes fears stem from past experiences, trauma, or limiting beliefs. By gaining insight into the root causes, you can begin to address them more effectively.

Educate yourself: Knowledge is power. Often, fear arises from a lack of understanding or unfamiliarity. Educate yourself about the things you fear. Whether it's a specific phobia or a fear of the unknown, gathering information and learning more about the subject can help dispel irrational fears.

Take small steps: Overcoming fear doesn't mean completely eliminating it overnight. Start by taking small steps towards facing your fears. Break down the fear-inducing situations into smaller, more manageable tasks. Gradually exposing yourself to these situations can help build confidence and reduce fear over time.

Practice relaxation techniques: Fear can trigger physical and emotional responses, such as increased heart rate, sweating, or anxiety. Practicing relaxation techniques, such as deep breathing exercises, meditation, or mindfulness, can help you manage these symptoms and calm your mind.

Seek support: Don't hesitate to reach out for support. Share your fears with a trusted friend, family member, or therapist who can provide encouragement, guidance, and a fresh perspective. Connecting with others who have faced similar fears can also be beneficial.

Challenge negative thoughts: Fear often accompanies negative thoughts and self-doubt. Challenge these thoughts by examining their validity and replacing them with more positive and empowering ones. Affirmations and positive self-talk can help reframe your mindset and reduce fear.

Embrace failure as a learning opportunity: Fear of failure can hold you back from taking risks or pursuing your goals. Remember that failure is a natural part of life and often leads to growth and learning. Embrace failure as an opportunity to learn, adjust, and try again.

Celebrate your successes: Acknowledge and celebrate your achievements, no matter how small they may seem. Each step you take in facing your fears and overcoming obstacles is progress worth recognizing. Celebrating your successes can boost your confidence and motivate you to continue moving forward.

Remember, overcoming fear takes time and patience. Be kind to yourself throughout the process, and don't hesitate to seek professional help if your fears are significantly impacting your daily life and well-being.

..Read more

Dr Ashish

Dr Ashish Sehgal  |119 Answers  |Ask -

Relationships Expert, Mind Coach - Answered on Feb 20, 2024

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I am 32 years suffering from Anxiety problems from many months, so I need suggestions on how can I overcome
Ans: While I can't offer specific medical advice, I can share some general suggestions that may help you manage your anxiety. It's important to remember that these are just starting points, and seeking professional help from a therapist or counselor is crucial for addressing anxiety effectively.

Understanding Your Anxiety:

Identifying triggers: What situations or thoughts typically trigger your anxiety? Recognizing these triggers can help you anticipate them and prepare coping mechanisms.
Exploring the root cause: Talking to a therapist can help you explore potential underlying factors contributing to your anxiety, such as past experiences or unhealthy thought patterns.
Self-Management Techniques:

Relaxation techniques: Practices like deep breathing, progressive muscle relaxation, and meditation can help calm your mind and body during anxious moments.
Mindfulness: Mindfulness exercises that focus on present-moment awareness can help you manage racing thoughts and worries.
Journaling: Writing down your thoughts and feelings can provide a healthy outlet for emotional processing and identify patterns in your anxiety.
Healthy lifestyle: Engaging in regular exercise, getting enough sleep, and eating a balanced diet can significantly improve your mood and overall well-being.
Seeking Support:

Therapy: Cognitive behavioral therapy (CBT) is a highly effective treatment for anxiety disorders. A therapist can guide you through CBT techniques to challenge negative thought patterns and develop coping skills.
Support groups: Connecting with others who understand what you're going through can offer valuable support and encouragement.

..Read more

Archana

Archana Deshpande  |113 Answers  |Ask -

Image Coach, Soft Skills Trainer - Answered on Dec 05, 2024

Asked by Anonymous - Dec 03, 2024Hindi
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I'm 24 yr old and I think I'm suffering from anxiety due to my overthinking nature related to career and my current situationship with a guy. Whenever I'm thinking about these two I feel shortage of breathing and empty stomach also cried a lot , find myself unable to sleep at night. I also have a short tempered nature easily got irritated and started shouting over people. I really want peace of my mind because it's slowly killing me from inside . I want to overcome .
Ans: Dear 24 yr old, beautiful soul, I am happy you are looking for peace. Let me tell you, peace and happiness should be the only targets in life, everything else is just riff raff. Take care that you value your inner peace more than anything else in your life...anything , everything and anyone coming in your way just needs to be cut out, don't give space to things/people who rob you of your inner peace. Till you overcome your anxiety, just avoid all that takes away your peace, avoid them physically first and then stop giving them space in your head.
Try deep breathing exercises, living in the moment, yoga, meditation....life is full of challenges, you cannot not face them, these will help you to face them with courage and clarity of thought.
Let me simplify... living in the moment right away... whatever you are doing.....let's say you are eating.. be fully present with it, involve all your senses, look at the food, smell the aroma, feel the food in your mouth, chew it and enjoy every morsel...this is being fully present in the moment. being in sync with what your body is doing and getting your mind to focus on the action completely. This is ZEN...just be fully present in every action of yours and see how powerful you become...
Let's deal with lack of sleep too...drink chamomile tea before going to bed, practice guided yoga-nidra before sleeping.
It's a vicious cycle you have got into...lack of sleep, this will lead to clouded mind, groggy mind, irritability, lack of appetite, anger, overthinking, no control over your mind and body... finally leading to anxiety.
Let's nip all this in the bud...
KEEP LIFE SIMPLE...I am just listing out your ""to do list.. without analysing it... pls just follow these for next 21 days, let's make all this into a habit for you..
1. SLEEP EARLY AND PEACEFULLY, AVOID SOCIAL MEDIA FOR ATLEAST 1 HR BFR SLEEPING
2.EAT ATLEAST 2 HOURS BEFORE GOING TO BED
3 GET 8-9 HRS OF SLEEP
4.EXPOSING YOURSELF TO THE SUN, WITHIN 15 MINUTES OF WAKING UP. SPEND TIME WITH NATURE, it is therapeutic
5. 20 MINS OF EXERCISE
6.GOOD HEALTHY BREAKFAST
7. CONSCIOUSLY EAT WELL THROUGHOUT THE DAY
8. STEER YOUR MIND TOWARDS POSITIVE THOUGHTS, BE CONCIOUS OF YOUR THOUGHTS AND BREATH
9.WHENEVER YOU FEEL ANSCIOUS, GET AWAY, EXCUSE YOURSELF ,CLOSE YOUR EYES FOR 10 MINS AND FOCUS ON YOUR
BREATHING..
10. VALUE YOUR INNER PEACE... AVOID EVERYTHING THAT DISTURBS YOU, TILL YOU ARE STRONG ENOUGH TO SAY " NO" TO PEOPLE, SITUATIONSHIP AND ALL THE STUFF THAT CAUSES ANXIETY.

All the ACTIONS listed are doable, just DO IT and transform your life.

If you are someone who reads then, read "Practicing the power of NOW" and " STOP overthinking". Both books offer practical solutions to being in the present and ways to stop overthinking.

Looking forward to seeing you as a powerful being... fully in control of your INNER PEACE.. All the best!!

..Read more

Kanchan

Kanchan Rai  |600 Answers  |Ask -

Relationships Expert, Mind Coach - Answered on Jan 15, 2025

Asked by Anonymous - Jan 05, 2025Hindi
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How to manage stress?
Ans: The first step is to become aware of what triggers your stress. This self-awareness allows you to address the root causes rather than just the symptoms. Once you identify these triggers, you can start exploring techniques that help you cope effectively.

One effective approach is to incorporate regular self-care practices into your daily routine. This could include activities that bring you joy and relaxation, such as exercise, meditation, or spending time in nature. These practices not only help calm the mind but also improve your overall mood and resilience to stress.

Talking to someone you trust, whether a friend, family member, or professional, can also be a powerful way to manage stress. Sharing your feelings and experiences helps lighten the emotional load and provides different perspectives that might help you navigate your challenges more effectively.

It's also important to focus on what you can control and let go of things that are beyond your influence. This shift in mindset can reduce feelings of helplessness and frustration. Setting realistic expectations for yourself and others can also alleviate unnecessary pressure.

Remember to give yourself permission to rest and recharge. Adequate sleep, a balanced diet, and time for relaxation are essential for managing stress. When you take care of your body and mind, you're better equipped to handle life's demands.

Lastly, cultivating a mindset of gratitude and mindfulness can help you stay present and appreciate the positive aspects of your life, even during stressful times. These practices can create a sense of balance and help you respond to stress in healthier, more constructive ways. By integrating these approaches into your life, you can build resilience and find a sense of peace amidst the chaos.

..Read more

Latest Questions
Ramalingam

Ramalingam Kalirajan  |8866 Answers  |Ask -

Mutual Funds, Financial Planning Expert - Answered on Jun 06, 2025

Money
Dear Sir I am now 60 yrs and retiring next month. By god's grace I have no EMI, Loan and any liability. My present expenses is around 200,000 Rs/month. I have EPF of 85 lacs, PPF of 17 lacs, FD in Bank of 2 Cr and MFs of 85 Lac so far. I will get 3000 INR as Pension per month. I wish to understand if all this is sufficient corpus down the line for 10 yrs. Please advice how one can manage in this much for a couple.
Ans: You are entering retirement with zero loans, a high monthly budget, and a solid asset base. That is a great position. You now need a very simple, tax-efficient, and low-stress plan to manage this wealth for the next 10 years and beyond.

Let us break this into key sections to plan from every angle.

Your Financial Snapshot at Retirement

You are retiring next month at age 60.

You have no liabilities, which is excellent.

Your monthly household expense is around Rs. 2 lakh.

You have Rs. 85 lakh in EPF, which will now be withdrawn.

You have Rs. 17 lakh in PPF, which is maturing soon or can be extended.

You have Rs. 2 crore in bank fixed deposits already.

You also have Rs. 85 lakh in mutual funds.

Your monthly pension is Rs. 3,000, which is too small to count.

Retirement Corpus Total and Its Strength

Your combined corpus today is about Rs. 3.87 crore.

At 2 lakh monthly expense, your annual expense is Rs. 24 lakh.

You need Rs. 2.4 crore just to cover 10 years without interest.

But your funds will earn income also.

So your present corpus is strong enough for 10 years and more.

With proper planning, this can last 20 years or more.

Expected Inflation and Expense Growth

Inflation is likely to be 6% to 7% yearly on average.

So your Rs. 2 lakh monthly expense may rise to Rs. 3.5 lakh in 10 years.

Your plan should therefore give both income now and growth later.

Your Goals in Retirement

Have monthly income of Rs. 2 lakh that grows over time.

Keep taxes as low as possible.

Maintain full liquidity for any medical or family needs.

Grow part of the corpus for long-term safety.

Leave behind wealth for your spouse or children, if possible.

Problems to Avoid in Retirement

Do not put all money in FDs. Inflation will eat the value.

Do not depend only on interest. It will not grow with expenses.

Do not keep too much in savings accounts. Returns are too low.

Do not chase direct stocks or risky options. You are not working anymore.

Asset Allocation for Next 10 Years

Divide the Rs. 3.87 crore into 3 buckets.

Bucket 1: Income Bucket – For first 5 years of income

This should be around Rs. 1.25 crore.

Use this for immediate monthly income and any emergency needs.

Keep it in laddered fixed deposits (of 1-5 years) and bank RDs.

Also use ultra-short duration debt mutual funds through MFD with CFP support.

Ensure liquidity and steady income.

Bucket 2: Growth + Safety Bucket – For years 6 to 10

Allocate around Rs. 1.25 crore here.

Invest in hybrid mutual funds and short-term debt funds.

Rebalance every 2 years with help of a CFP.

This gives balance of safety and slow growth.

Bucket 3: Long-Term Growth Bucket – For after 10 years

Keep the remaining Rs. 1.37 crore here.

Invest in actively managed mutual funds only, not index funds.

Choose multi-cap, large-cap, and flexi-cap categories.

Do not choose direct mutual funds yourself.

Invest through MFD linked with a Certified Financial Planner.

This will grow money for medical costs, spouse’s future, or legacy.

Your Monthly Income Strategy

From Bucket 1, start a monthly SWP (systematic withdrawal plan) from debt funds.

You can also break small FDs monthly or quarterly to support income.

Refill Bucket 1 every 3 years by transferring from Bucket 2.

From age 70 onward, draw from Bucket 3 if needed.

Always keep 6 months’ expenses in bank savings for liquidity.

Cash Flow and Tax Management

FD interest is taxable at slab rate. So spread FDs between yourself and spouse.

Use debt mutual funds for lower taxes with STCG at 20% and LTCG as per slab.

Mutual funds are more tax-efficient than FDs over time.

Withdraw smartly using SWP to stay within low tax slabs.

You can also use PPF extension with contribution for 5 more years.

That gives tax-free growth and safety.

Emergency Medical Planning

Keep Rs. 15–20 lakh in a separate liquid FD or debt fund for medical use.

This is your health buffer. Do not touch it unless for emergency.

Keep this in joint name with spouse for easy access.

If your health insurance is low, buy a super top-up plan with Rs. 25 lakh or more.

Managing PPF and EPF Corpus

EPF of Rs. 85 lakh can be withdrawn tax-free.

Use part of it to build Bucket 1 and part for long-term Bucket 3.

PPF of Rs. 17 lakh is also tax-free.

You can keep it locked or extend for 5 years with or without contribution.

Use it as a tax-free part of your safety bucket.

Mutual Fund Strategy – What to Do Now

Rs. 85 lakh in mutual funds is a good base.

Do not sell it all suddenly. Use part for Bucket 2 and 3.

Review each fund with your Certified Financial Planner.

Shift from mid or small cap to more stable large/multi/flexi-cap mix.

Use only regular plans. Avoid direct funds.

Direct funds may look cheaper, but you miss support and rebalancing.

A good MFD with CFP helps you avoid wrong switches and panic.

Asset Rebalancing Every 2 Years

Every 2–3 years, revisit your asset buckets.

Move money from growth bucket to income bucket when needed.

Use SWP, FD breaks, and PPF maturity to refill buckets.

This keeps your income smooth and your capital growing.

Legacy and Estate Planning

Create a simple Will. It avoids confusion later.

Nominate spouse or children in all investments.

Keep a record of assets, passwords, and bank details.

Talk to your family and explain the system you have set.

Keep one person trusted for future medical or financial help.

Expenses After 10 Years

At age 70, you may need Rs. 3.5 lakh or more per month.

By that time, Bucket 3 will start giving income.

The mutual fund growth and rebalancing will support this.

If health declines, medical spending can rise. Plan accordingly.

If any lump sum is required, break long-term FDs or redeem mutual funds.

What You Should Not Do

Do not buy new insurance or annuities. You don’t need them.

Do not go for index funds. They do not protect well in falling markets.

Actively managed funds perform better with a proper planner.

Do not invest in stocks or risky bonds for extra returns.

Do not take advice from unqualified persons or relatives.

Do not keep too much idle money in savings accounts.

Use a Certified Financial Planner to Monitor

A CFP will track your income plan, tax impact, and medical reserve.

Your needs will change over 10 years. Rebalancing is a must.

Without planning, even a big corpus can shrink due to wrong choices.

With proper strategy, your corpus can last for 20+ years with growth.

Investment Monitoring Checklist

Review all FDs every year. Renew or restructure as per needs.

Check mutual fund portfolio every 6 months with MFD.

Track income, expense, and surplus monthly.

Record all redemptions and tax impact.

Make your spouse aware of all decisions.

Other Important Tips

Keep a small part in gold only if needed for future gifting.

Avoid new real estate for investment. It reduces liquidity.

Use mobile apps only for checking balances, not for investing.

Always double check SMS and emails from banks or mutual funds.

Maintain a yearly summary sheet of all investments.

Keep one trusted CA or tax expert to help during filing.

Finally

You have built your wealth with care. You can now protect it with discipline.

Rs. 3.87 crore is enough for the next 10–15 years with smart withdrawal.

But you need structure. Divide your corpus into 3 buckets as explained.

Avoid risky new products. Stick to what you understand.

Take help from a Certified Financial Planner to do annual checks.

This will keep your income steady, taxes low, and worries away.

Plan for your spouse too. Ensure she can handle money if anything happens.

With this approach, your retirement can be peaceful and financially secure.

Best Regards,
K. Ramalingam, MBA, CFP,
Chief Financial Planner,
www.holisticinvestment.in
https://www.youtube.com/@HolisticInvestment

...Read more

DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Investment in securities market are subject to market risks. Read all the related document carefully before investing. The securities quoted are for illustration only and are not recommendatory. Users are advised to pursue the information provided by the rediffGURU only as a source of information and as a point of reference and to rely on their own judgement when making a decision. RediffGURUS is an intermediary as per India's Information Technology Act.

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