Thought

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Now&Me @nowandme

Circadian rhythm means the natural bodily processes happening over a 24-hour cycle. It refers to our biological clock, which governs metabolism, sleep-wake cycle and what biological and mental processes occur in our bodies and when. Different times of the day influence the circadian rhythm by releasing various hormones which impact our productivity, mood and health (physical and mental) 🧠 Today, we have with us Sakshi Singhania to talk about the Mind-Body Relationship with a focus on the Circadian Rhythm 🌻

About Sakshi Singhania-

Sakshi is a counselling therapist with 2+ years of experience working across age groups on areas like stress, anxiety, communication, time management, and relationships. ‘Love’ and ‘fun’ are the words which attract her. Rational thinking, experiencing emotions, mindfulness and mind-body work are some tools that she uses in therapy sessions.

Feel free to ask her any and all questions aligning with the theme in the comments section before 1st June 2022 without a smidge of hesitation! ⬇️

P.S- You can also book a therapy session with Sakshi right here!

Remember that asking questions shows strength, not weakness. 🤗💐
🧡 Ask away and stay informed! 🧡

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35 replies
Anonymous

I get anxiety attacks by some triggers . How do i control them?

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Sakshi @sakshi_singhania

Hi, it maybe unsettling, scary for you to experience them.
Anxiety attacks are body’s natural responses to threat.

Stress hormones like cortisol, adrenaline are released.
1. BELLY BREATHE during attacks. Breathe in so that the stomach moves forward, breathe out so the stomach moves back. This ensures that the level of stress hormones and heart rate decrease, more oxygen goes to cells and carbon di-oxide is flushed out.
2. GROUND YOURSELF using 5 senses (look for 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 things you can taste)
3. WORK ON YOUR BODY in general. When we are in survival state/ a state of threat for prolonged periods, it causes anxiety.
- Exercise (releases happy hormones - dopamine and serotonin and decreases cortisol, stress hormone)
- No stimulants (tea, coffee, energy drinks, chocolates) after 3pm (they increase your cortisol levels when naturally cortisol decreases after 3pm)
- Sleep as close to 8:30pm as possible. Limit usage of gadgets at least 10 mins before sleeping.

Often it is your thoughts about anxiety attacks which make it worse. You get similar physical symptoms even if say, a dog were to chase you for 1 km.

Anxiety attacks are very common and definitely manageable! Take care.

Anonymous

Okay thank you so much , I think this would really help me!

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Sakshi @sakshi_singhania

Great!

Zak Puckett @ztothephour

breathwork is amazing.

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Sakshi @sakshi_singhania

Yeah

Zak Puckett @ztothephour

if i had some layman guesses and thoughts towards anxiety, who could i talk to about it? i dont assume im right, and dont have it myself so i dont want to make any offense by just coming out with it, but i think i’ve made some sense of what it looks like and how compounding it is, but i havent heard it put similarly to the uneducated dots I’ve connected. For context, i’l share that my girlfriend has an extreme case, we’re still together but the first year was rather insane, like… NPD or BPD would be my guess, done my research, but i know where i stand, it would be nice to be able to talk about it, wish i could afford to pay someone to talk to, but i figured i’d ask anyway. we’re still together and i havent ruled out any of the 3, and yes, i know what youtube says and i have comments resembling both sad and combativeness spread across videos. i’d privately share what i think on different doctors content so one could assess if i’m even worth the time.

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Sakshi @sakshi_singhania

You can check Now&Me: https://nowandme.com/home

Anonymous

Please tell me how to calm yourself while having panic or anxiety attack, like I easily get panic and mess up things. Or just tell me how to not have anxiety or panic attacks.:)

Profile picture for Now&Me member @sakshi_singhania

Sakshi @sakshi_singhania

Hi, it maybe unsettling, scary for you to experience them.
Anxiety attacks are body’s natural responses to threat.

Stress hormones like cortisol, adrenaline are released.
1. BELLY BREATHE during attacks. Breathe in so that the stomach moves forward, breathe out so the stomach moves back. This ensures that the level of stress hormones and heart rate decrease, more oxygen goes to cells and carbon di-oxide is flushed out.
2. GROUND YOURSELF using 5 senses (look for 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 things you can taste)
3. WORK ON YOUR BODY in general. When we are in survival state/ a state of threat for prolonged periods, it causes anxiety.
- Exercise (releases happy hormones - dopamine and serotonin and decreases cortisol, stress hormone)
- No stimulants (tea, coffee, energy drinks, chocolates) after 3pm (they increase your cortisol levels when naturally cortisol decreases after 3pm)
- Sleep as close to 8:30pm as possible. Limit usage of gadgets at least 10 mins before sleeping.

Often it is your thoughts about anxiety attacks which make it worse. You get similar physical symptoms even if say, a dog were to chase you for 1 km.

Anxiety attacks are very common and definitely manageable! Take care.

This thought has been deleted by the thought author
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Anonymous

So, I have been working from home for over a year now (straight out of graduation). I am living with my parents. I work from bed, sleep in between, and feel lethargic. My eating schedule is messed up, I eat randomly, and I try to fill myself as much as possible. I go to the gym after work from around 7:30-8 pm. (Wrap up the office work by 7 pm). But I hate going to the gym, I go because I don’t do any physical exercise. That’s my life summed up. I miss journaling, meditating, and sleeping early as I don’t feel like doing it. I feel bored most of the time.

But I think my life will be put in order once I start living separately, and start going office. Do you think it is right to postpone it? Given that it’s just a matter of a month or two.

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Sakshi @sakshi_singhania

Happy to know you wrap up work by 7pm (evening are best suited for relaxing activities) and are going to the gym (increases production of happy hormones, serotonin, dopamine).

Going to office has an impact on your routine as your day would be more defined and office spaces are more associated with work (hence greater productivity) than your bed.
Regarding postponing it, I suggest you to weigh the pros and cons.
Take care.

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Anonymous

Hi. I have anxiety a lot recently. I have anger against people around me. How to deal?

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Sakshi @sakshi_singhania

Observe what exactly are you anxious about? What thoughts come to your mind? Can there be alternate ways of thinking?
Who specifically are the people? What are your thoughts, feelings, behaviour towards them?

When cortisol (stress hormone) level in our body is high, we feel anxious. When you encounter people, see if you can:
- Pause and notice your thoughts
- Observe your body sensations
- Relax your breathing and body
- Pause (through deep breathing or counting till 3) and respond

Ways to reduce cortisol -
1. Belly breathing/ deep breathing
2. Exercise/ yoga

Work on both, your mind and body.
Take care.

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Anonymous

I don’t feel like working. AT ALL. I sit down to write and I have the material prepared and still don’t feel like writing even when I am sitting at my desk 4 hours straight and this gives me anxiety that I will never succeed in my life if I keep doing this. What should I do to break free from this pattern of procrastination?

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Sakshi @sakshi_singhania

Being stuck in a pattern can feel frustrating.

START WORK EARLY IN THE DAY.

Know when mind and body is naturally productive:
Cortisol (stress hormone) increases in our body from around 5am till 10am which is when your productivity is maximum. Post 10am, cortisol levels decline and it takes greater effort to work.

I understand if it is difficult, given the lifestyle of most people who start work after 10am and work till late.

- Divide work into smaller, simple tasks
- Set REALISTIC goals for the day; maintain a diary and write tasks to do everyday
- Make small changes in routine at your pace (waking up early, sleeping early, heavy meals in the first half, light meals after sunset)
- Sleep early to get up early
- No stimulants after 3pm

What thoughts come to your mind while procrastinating? What are you afraid of? Are there alternate ways of thinking?

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Anonymous

Thank you so much for your helpful response, Sakshi. I will try to incorporate these changes in my routine and if possible, I would love to give feedback on the same. I’m grateful you took out time to answer my doubt.

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Anonymous

I am preparing for a competitive exam with job. I compared myself with others alot…which results in stress…I try to calm down myself…but sometimes nothing works. It really wastes my time alot. I’m also affected by people around me…and their opinions ruin my mood sometimes. I don’t know how to deal with it…

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Sakshi @sakshi_singhania

Observe, what exactly are your thoughts? Do you think you’re less than others? Not doing enough?
Thoughts and behaviour affect each other. If you have which pull you do, your work would be affected which would further add to the negative thinking cycles.
Are there alternative ways of thinking?

When you’re stressed, as you said, sometimes nothing works. That’s because when we operate from survival mode, the pre-frontal cortex (responsible for logical thinking, reasoning) shuts down and stress hormones increase in our body.
So, following things can help as long term solutions:
- Deep breathing/ belly breathing
- Yoga/ exercise
- Start work early in the day (productivity highest from around 5am-10am). As you start seeing better performance in you, you start feeling more confident.
- Everyday, write 3 things you’re grateful for and good at

Remember, if some people say things which bring you down, there are also others who motivate and cheer you up.
Take care and all the best!

Anamika @anamika123

Thank you

Anonymous

Can you please tell me how to stay calm and positive:)

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Sakshi @sakshi_singhania

Work on your mind and body.

- BE MINDFUL of your thoughts. Ask yourself “What am I thinking right now?” Is it a helpful thought? Can I think differently if a thought bothers me?
- Look at what circumstances bring out positive thoughts for you, which ones bring negative. Identify the triggers and see where it’s coming from.
- EXERCISE! It’s an underrated healing tool. It releases happy hormones - dopamine and serotonin and decreases cortisol, stress hormone
- Deep/ belly BREATHING
- Exposure to sunlight - triggers production of Vit D which triggers production of serotonin (happy chemical)
- Have the structure of your day according to the sun. Do your work, eat heavy meals by noon & keep more relaxing activites for the evening, as the sun sets and our bodies prepare for relaxation.

Take care.

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Anonymous

I have epilepsy symptoms with unconscious awareness & when i get that attack i sometimes i unknowingly start speaking that don’t leave me alone starts sweating… My treatment is going on still not recovered why would be that happening…

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Sakshi @sakshi_singhania

It can be stressful and fearful for you.
Holistic treatment works well.

1. If you’re getting medications and the recovery is not satisfactory, please CONSULT YOUR DOCTOR.
2. You can also think about THERAPY session(s). They are helpful, to deal with whatever is stressful for you.
3. WORK ON YOUR CIRCADIAN RHYTHM. Get up early, get maximum work done in the first half of the day, eat healthy (notice which foods cause aggravation of the symptoms), exercise, practice yoga, sleep early. Work on a healthy lifestyle for maximum benefits.

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Anonymous

There’s so much that I want to accomplish that I simply don’t have the energy to. I don’t workout, my job is WFH, I’m pretty isolated, my skin is breaking out, everything makes me miserable. There’s so much that I want to change about my life, all at once.

How should I go about this?

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Sakshi @sakshi_singhania

It can feel anxious and you can have thoughts like ‘It’s too tough, I can’t do it’ when you see the goal like a mountain.

BREAK your GOALS into SIMPLE, realistic steps.

You can start by:
- Sleeping 15 mins early everyday/ week. Best time to sleep is around 8:30pm.
- Getting up 15 mins early everyday/week.
- Reward yourself for doing so, appreciate yourself, give something tangible to yourself.
- Reduce/ no stimulants (tea, coffee, chocolate, energy drinks) after 3 pm (stimulants increase your cortisol levels)
- Start walking, 10 mins everyday and increase the duration at your pace (movement of body releases happy hormones like dopamine, serotonin and resuces cortisol, stress hormone)
- Have heavy meals pre-sunset and light meals post sun-set.

You can do this! There are people cheering for you on the way!

This thought has been deleted by the thought author
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Anonymous

How do I fix my circadian rhythm? I am much of a night owl and morning makes me depressed… Where do i start ??
Thank you !

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Sakshi @sakshi_singhania

Out of sync circadian rhythm can lead to stress, reduced productivity, anxiety, depression, cognitive concerns, physical health concerns, compromised immunity, etc.

It can take some time to align your circadian rhythm.

START with SIMPLE, realistic steps.

- Sleeping 15 mins early everyday/ week. Best time to sleep is around 8:30pm.
- Getting up 15 mins early everyday/week.
- Reward yourself for doing so, appreciate yourself, give something tangible to yourself.
- Reduce/ no stimulants (tea, coffee, chocolate, energy drinks) after 3 pm (stimulants increase your cortisol levels)
- Start walking, 10 mins everyday and increase the duration at your pace (movement of body releases happy hormones like dopamine, serotonin and resuces cortisol, stress hormone)
- Have heavy meals pre-sunset and light meals post sun-set.

You’re doing this! Take care.

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Anonymous

Thank you . This is gonna be a good start over for me ☺️

Zak Puckett @ztothephour

i’ve found some very interesting informaton with this. I’m under the im pression i may (probably) have ADHD, iim in my 30’s and lack some basic qualities of an adult. I try not to makes sense of things for an excuse, but realizing the importance of this sujbect, i’ve come to wonder how much of an impact the years spend in the room build in the garage, 10 foot x 10 foot, and not having a window has impacted things. I have issues waking up in any kind of routine maner, i’ve even taken meausres of finding alarm clocks that i have to solve math problems in order to turn it off, some success, but nothing consistant enough to convince me i’m reliable for work that requries me to be there early in the morning.

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Sakshi @sakshi_singhania

Yes, it can be tough.
Sunlight is crucial for development of healthy mind and body.

I would ask you to look at your physical living conditions, get sunlight exposure or switch on lights in the morning, as our circadian rhythm resets with light and food.
Gradually work on your routine taking small steps.

Profile picture for Now&Me member @anxius_mizlost

Deleted @anxius_mizlost

What are realistic goals for someone like me, who has not worked regularly (or has had a job only twice in 10 years for a year and 6 months. Just for context. I was studying media, working in a big place, tenure ended. I was in abusive relationships and kept isolating and focusing on it to make it work. So didn’t work at all ) i dropped out, i had work but then nothing at all. I didnt apply, didn’t work, wanted to start my own thing, but couldn’t (don’t have resources and mental health kept declining so I don’t even think I can do it but I want to idk where to start) anyways, now I barely can do the most basic things for myself, but I try to stay on my feet and do little little things like getting basic need things, eating food twice at least (there is no time for sleep or eating, anytime goes) and once I am sitting and there is silence it’s hard to stop those thoughts, it’s like I go into a black hole of traumatic and or abusive situations I’ve been in and i keep analysing because I got fooled so many times, soo many times by the same people that I don’t trust anything, and saying fooled is such a small word for all that has happened. And i can’t seem to be assertive or non-agreeable about anything, I have to really try and get it out from my system to be able to stand my ground. Its like I’ve stopped taking any decisions, and I agree with my toxic partner on whatever he wants, when he wants, and i don’t know how to get in touch with my old friends, i do t know how to maintain friendships, (although he doesn’t like it so I lost them this way, my partners have always been like this so it became my own thing to leave everything and just be and have one person in my life (except my parents ofc but they are another story)
So all in all, i wake up when I can, i sleep 4 hours some days and then 8 hours another. I only brush my teeth when I can remember to and have the strength to do so, i try to take a bath everyday or atleast every other day. My house is a mess, i clean it, one day a month or so I’ll be so productive, I’ll clean the whole house, I’ll do whatever is needed to be done and the rest of the days I’m just sick, sick in my head most of all and my body follows. and then it goes to mess because I can’t maintain it. It’s like I am unable to do anything everyday or commit to anything or just I’m like a zombie just standing still because I’m so scared. I’m scared of making wrong choices, scared of just about everything, angry about not being able to take out or leave or do something about the abuse and shame and stonewalling happening everyday.
And like most days I’m doing shit, I barely manage to eat, i try real hard to not be an emotional wreck, I have to keep everything to myself or if I express what’s happening to me it’s met with silence or ignored or some form of refusal or dismissive reaction or nothing at all. Anyways I keep digressing, that’s how my brain is now, i can’t focus on anything. I used to be something else completely till 2011 then slowly my life got fucked. And i don’t know how to love anymore or talk. Idk if I’m being any help in being able to explain what’s happening with me but please i REALLY need help really. And I’ve read your answers Doctor and i also need your help, you seem to know what you’re saying. Please help me out. I can’t afford therapy as I don’t have a job rn, but I surely want to take some once I can. I can’t wait to. But please till then where do I go? I don’t want to be a useless, un-contributing fuck tbh. I don’t want to be angry at these people, i don’t want anything to do with what’s not good for me, when I know how to be good and how to be with other people. I don’t want to be this person

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