Embarking on your ERP and CBT journey at home requires diligent planning and daily practice. This preparation is critical to your success. Goal setting : When we ask people about their goals, they might say they want to eliminate their OCD. Though this might be a valid goal, having a goal aimed at perfection…
In this blog, let us look at some subtypes of OCD and what might be the obsessive thoughts and compulsive rituals for this. Type 1 is Obsessive thoughts related to accidental harm. The obsessive thoughts include fear of harming self, fear of hurting others, intrusive violent thoughts, fear of blurting out obscenities, fear of acting…
This blog will concentrate on how a family of a person with OCD can respond to their symptoms and help them with recovery. Sometimes, when people suffer from OCD for a long time and do not seek help, the OCD symptoms become part of their personality. The family might need psychoeducation to understand what OCD…
The following can vary depending on BMI, age and other factors. The following are general guidelines only. Standard cup -200ml Diet plan Breakfast (8:00-8:30AM) 4 Idli /2 dosa/ 1cup oats /1cup veg upma/ with ½ cup green chutney & ghee + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts Mid-Meal (11:00-11:30AM)…
We will explain the criteria in ICD 11 in simple terms so that all understand them. In the ICD 11, insomnia is a diagnosis under a “Sleep-Wake disorders F07” classification. Sleep-wake disorders are a group of disorders that include insomnia, hypersomnolence disorders (where excessive sleep is an issue), sleep-related breathing disorders, disorders of the…
DSM 5 (Diagnostic and Statistical Manual) is an American-based classificatory system. In the DSM 5, what was initially termed “Primary insomnia” is now termed as “Insomnia disorder.” Sleep disorders are classified under “Sleep Wake disorders.” In the DSM 5, the following symptoms must be problematic for at least three days a week for at least…
Our bodies are naturally governed by a 24-hour internalclock, a product of millions of years of evolution, thatdictateswhenweshould be awake and sleep.Thiscircadianrhythm, when disrupted, can lead to various health issues, including weight gain and cardiovascular events.However, we can maintain a healthy circadian rhythm by establishing a routine of sleep, exercise, and a healthy diet. Melatonin,…
For the next week or so, maintain a sleep log. Note the following: a) Time you get into bed, b) Time taken to fall asleep, and c) How many times do you wake up once asleep? d) Rate the quality of sleep as a percentage. Make a note of any exception days. Are there…
These three exercises, which are excellent treatments for insomnia, can be tried at home just before bedtime to help you relax and sleep. Body Scan Lie on the bed in a slightly dark bedroom and breathe,usually just noting your breath for two to three minutes.Then, start mentally scanning your body, starting from your…
This week, you can start journaling your thoughts so we can have a list of negative thoughts you can reframe and challenge. There will be many thinking errors when sleeplessness and insomnia are an issue in your life. This week, journal any thoughts you have that are negative about sleep and any thinking errors,such…
