SLC-S29/W4 | Mind & Learn: The Psychology Journey "Phobia Control"

My feeling in doing yoga

I sat in a quiet place. I folded my legs. I stretched my arms and placed them on my knees. I straightened my waist and spine. I closed my eyes. At the same time, I focused on my breathing. At the beginning of the exercise, I was feeling a little tense. Many thoughts were swirling in my head. I focused on my breathing. Slowly my concentration started to deepen. My mind started to calm down and fatigue started to go away. Slowly my head became light, all thoughts went away from my head. I felt very light. I regained a kind of freshness inside myself.

The effectiveness of yoga

• A kind of flexibility comes to the body. Muscles and joints are strengthened.
• Digestion and blood circulation increase.
• Mental stress and anxiety decrease.
• Anger, anger and restlessness come under control.
• Concentration increases in any task.
• Confidence increases within oneself and a feeling of freshness is felt.
• Mental stability and patience increase.
• Sleep improves.

Walk in nature, take pictures of the natural environment and share your feelings.

The feeling of walking on the river bank in the late afternoon is different. The sound of the river flowing past and the cool breeze lightened the mind. All kinds of restlessness went away. There was no anger or resentment in the mind. All fatigue disappeared in the breeze. The mind was filled with mental peace. It seemed that all worries and restlessness were washed away with the waves of the river. This silent peace can only be felt but cannot be explained.

I often come and sit in this place surrounded by trees. There is no noise here, no loud noise, no polluted air. Sitting under this tree, as if in the shade, brings a sense of peace to the mind. The calm breeze under the tree removes the restlessness of the mind. Occasionally, the chirping of birds cheers up the mind. My thoughts become deeper.

This river is next to my house. There is a bridge along the river bank for walking. There are also a lot of trees. When I am on day shift duty, I walk here in the morning. And when I am on night shift duty, I walk in the afternoon. There is no sun in the morning and the environment is calm. The calm breeze of the river fills my body and mind. This clean air and silent environment provide me with energy to work all day. The tiredness inside me goes away. The body feels light. No matter how bad the mind is, it is open and this natural environment is ready to make my mind better.

There will be a short story, read the story and express your own thoughts.

Arisha's thoughts and mistakes

Arisha's sudden accident has hurt her mentally. This trauma has gradually turned into a phobia. It has broken her physically and mentally. Here is Arisha's mistake. After being mentally traumatized, she did not seek counseling from a psychiatrist. As a result, her fear gradually took on a terrible shape. She decided to avoid elevators completely, which did not solve her problem but increased it. Instead of trying to recover from her fear, she gave more priority to that fear. As a result, she gradually broke down physically and mentally.

Arisha should have done something

Arisha should have faced her fear gradually. Stand in front of the elevator, get up with more than one person instead of getting up alone in the elevator for the first time. Since her job is on the 13th floor, she first went up and down the elevator after 4,5 floors to overcome her fear. After that, by slowly going up the elevator to the 13th floor, he could recover his fear and dare to get on the elevator. Usually, the elevator has a solar system, so even if the current goes out, the elevator door opens. Then it is natural to feel scared if the elevator suddenly stops. So, while getting on the elevator, be mentally prepared with these things that what should I do if the elevator suddenly stops. He could have taken the advice of a psychiatrist. He could have restored his mental stability by doing yoga, meditation and breathing exercises.

Arisha's story is that we should not hide any fear within us and not give priority to that fear. This can cause our mental instability. So we should take the right decision at the right time.

Create an infographic on the five steps of phobia control

Edited by Canva

5 steps for phobia control.

• Identify your fear

Understand what do you triggered and whick things make you fear.

• Control your breathing

Take slow and deep breath to clime your body and mind.

• Change negative thought

Replace fearful thoughts with positive and realistic thinking.

• Face the fear gradually

Start small and slowly expose yourself to the fear.

• Practice relaxation

Use meditation, mindfulness and muscle relaxation.

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