REFLEX for SELF DEFENCE & EXPOSURE THERAPY for PTSD and PHOBIC Disorder

I had been a regular cyclist since my school time.
Cycle was a part of my lifestyle.
I used to cover 20-25K for my college and adding on to that another 10K for my sports training - everyday.

I will keep it SHORT and SWEET to explain my MIND here.

In my college days, I had to visit Allahabad for my basketball university tournament. (we were based in Varanasi and I was representing BHU)
One day before the trip, I met with an accident. Me on cycle - hit by a scooter uncle riding on the wrong side.
I had a very poor knee injury that made me sit out from the match. But I made sure that I would go for my tournament and cheer up my first 5 from out of court.

This incident resulted into a phobic and traumatic impact on me when I started fearing roads and cycle riding.

Today this is defined as a mental disorder and is termed as PHOBIC DISORDER & POST TRAUMATIC STRESS DISORDER.

My second innings of cycling
I had picked up cycling since 2015 again as part of my Marathon training. 
Though initially I was very scared and phobic.
I used to sweat profusely with high HR.
I didnt tell this to anyone and started focusing on strength training, yoga and breathing workouts.
I made sure to cycle outdoors and somehow overcame my fear.

21st July 2022,
I woke up at 5am, went out at 6am for my quick 12K cycling.
I met with an accident just after 1-2K ride.
that bike - no helmet, wrong side, high speed - bang my cycle. My cycle front wheel and front body got ruptured.

But you know what?
How did I managed to capture that guy and didnt let him run away?
Despite of me lying on the road - hurt with pain, I took out my mobile from the back of my cycling jacket and immediately took a pic of him and his bike.
Now had an evidence of him and he couldnt run away.

Here I used my reflexes for SELF DEFENCE.
When you get into a DEFENDING MODE in ADVERSE SITUATION & FIGHT BACK.

But somehow I managed to escape very major injuries. As I remember I took a flight as the bike hit my cycle.

However, I have got some serious injury on my right hamstring and right hand.

That morning I went to my work as I wanted to overcome the trauma.
I couldnt sleep the whole night as the accident incident kept on haunting me.
Then I realised that the Physical injuries and pain is not bothering me as much as the mental traumatic pain.

I realised it might impact my mental health.
As a marathon runner, I know how at times, runners gets injured and then face traumatic time to overcome that. Many manages to, but many cant make it also and starts living with it.

Next morning, I woke up at 4am.
I could hardly walk properly.
I took my son's cycle, went out and covered 10K distance.

Why did I do this?

Because, 
I didnt want to build up any FEAR or PHOBIA of the TRAUMA I had faced due to the accident.

Only a person who has faced the accident knows the impact of it. It almost ends up rupturing your MENTAL STRENGTH. Physical injuries can be overcome. Physical Pains I can bear. As I cycled in high pain.
But I didnt want any TRAUMA & FEAR buildup.

In Psychology we term it as the EXPOSURE THERAPY.
where the person is exposed to the situation, environment gradually, from which they feel phobic, feared or traumatic, in order to heal the mind, detox and avoid the trauma buildup.

I have successfully done it. As I am cycling outdoors almost every day after that accident.
and
I am proud of that.

The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

Latika Goel Certified Fitness Nutritionist and Strength Training Expert | Long distance Running Trainer Founder of Fitness World LetzBFIT with Latika Independently Practising Sports Psychologist & Lifestyle coach Consultant Fortis Escort Intensive Training material for Psychology Students through Online / Offline Mode. Worked as Lifestyle Coach with GOQII - 2018 to 2020 Author of a Book on Strength Fitness

 

https://www.youtube.com/c/LatikaGoel/videos
https://www.facebook.com/LetzBfit
https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/

 

Subscribe to my Youtube channel to stay in touch :

https://www.youtube.com/c/LatikaGoel/videos

 

 

 

 

 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

 

 

#letzbfit #letzbfitwithlatika #kyaaajaapneworkoutkiya #uthojaagodaudobhaago #latzpsychology #positivepsychoogy #cognitiverestructuring #cognition #cognitivedistortions #personality #depression #tentaclesofdepression #cardiachealth #timemanagement #todolist #savetime #hormonalbalancin

 EMOTIONAL INTELLIGENCE

EMOTIONAL INTELLIGENCE is defined as :

1. Self Awareness

2. Social Awareness

3. Self Management

4. Relationship Development

The Process to attain Emotional Intelligence:

1. Self Discipline
2. Self Care
3. Structured Workout
4. Healthy Sleep Pattern
5. Avoid Lifestyle Medical Conditions
6. Mental Health
7. Make a daily TO DO LIST

The Result of EMOTIONAL STABILITY are:

1. Achieve Personal Goals
2. Build Strong relationships
3. Self Care / Self Efficacy
4. Resilience / Empathy
5. Strong Mental Health
6. Strong Physical Health
7. Understand importance of Health & Lifestyle
8. No Sulking, if someone hurts you
9. Understand tat NOTHING IS PERFECT

 

The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

Latika Goel Certified Fitness Nutritionist and Strength Training Expert | Long distance Running Trainer Founder of Fitness World LetzBFIT with Latika Independently Practising Sports Psychologist & Lifestyle coach Consultant Fortis Escort Intensive Training material for Psychology Students through Online / Offline Mode. Worked as Lifestyle Coach with GOQII - 2018 to 2020 Author of a Book on Strength Fitness

 

https://www.youtube.com/c/LatikaGoel/videos
https://www.facebook.com/LetzBfit
https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/

 

Subscribe to my Youtube channel to stay in touch :

https://www.youtube.com/c/LatikaGoel/videos

 

 

 

 

 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

 

 

#letzbfit #letzbfitwithlatika #kyaaajaapneworkoutkiya #uthojaagodaudobhaago #latzpsychology #positivepsychoogy #cognitiverestructuring #cognition #cognitivedistortions #personality #depression #tentaclesofdepression #cardiachealth #timemanagement #todolist #savetime #hormonalbalancing

TEN TO FIVE

 TEN TO FIVE

TIME MANAGEMENT

1. TO DO LIST BEFORE BED TIME
2. WHAT SHOULD A TO DO LIST CONTAIN?
   a. At least two tasks that you do on daily basis
   b. At least two tasks that you wish to do but find difficult to attain
   c. At least one task as a short term goal for your Long Term Goal

LTG = Long Term Goal

Define at least 5 LTG
LTG should be Tangible
LTG duration should be 2 to 5 years

STG = Short Term Goal
Define at least 3-5 SHORT TERM GOALS for each LONG TERM GOALS.

Every time we open our mobile or are in front on screen, our body perceives it as day time and likewise impacts the hormonal functioning of our system.

Try to keep your screen time within limits - shut it down as the sun sets.

VERY IMP STEP: Cut off your screen time.

Step - 1 : all workout updates - before 10 am or after 6pm

No updates between this.

try to avoid opening whats app - unless its very very urgent.

Step - 2 : Complete shut down of all gadgets post 8:30 pm.

Connect with - books, your kids and play with them board / indoor games, of help in their studies.

Step - 3 : Avoid checking mobile immediately as you wake up in morning.

You can chk ur mails later and avoid social media chk and posts.

Step 4 : Define short time management for Social media - may be before / after lunch. Thats it. we dont need more than this. 

True friends they will find you out of social media also.

Step 5 : If your work is on laptop - keep your 'Daily routine update' and 'To Do List' update sheets open on it, so that you can connect more with it.

Step 6 : Plan your meals in advance and cook in bulk - no need to spend your whole day in kitchen. Cook smart and double. Keep the portions for both large meals - lunch and dinner.

Step 6 : Breakfast should be complete FAST FOOD. No need to cook for breakfast. options can be - fruit, milk, peanut butter, soaked chana / peanuts, boiled egg. We dont need to eat more than this.

Dont think these points are of no use.

Its a great deal towards Time Management.

SLEEP CYCLE

1. INCLUDE THIS IN YOUR TO DO LIST

    Bed time - 10
    Wake up time - 5

2. BENEFITS: 

    HORMONAL BALANCING

    REVERSE AND AVOID LIFESTYLE MEDICAL CONDITIONS 

    Diabetes, hypertension, high bp, fatty liver, Gerd

3. SAVES TIME  to focus on your to do list.

STAGES OF SLEEP CYCLE
RAPID EYE MOVEMENT

 

The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

Latika Goel Certified Fitness Nutritionist and Strength Training Expert | Long distance Running Trainer Founder of Fitness World LetzBFIT with Latika Independently Practising Sports Psychologist & Lifestyle coach Consultant Fortis Escort Intensive Training material for Psychology Students through Online / Offline Mode. Worked as Lifestyle Coach with GOQII - 2018 to 2020 Author of a Book on Strength Fitness

 

https://www.youtube.com/c/LatikaGoel/videos
https://www.facebook.com/LetzBfit
https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/

 

Subscribe to my Youtube channel to stay in touch :

https://www.youtube.com/c/LatikaGoel/videos

 

 

 

 

 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

 

 

#letzbfit #letzbfitwithlatika #kyaaajaapneworkoutkiya #uthojaagodaudobhaago #latzpsychology #positivepsychoogy #cognitiverestructuring #cognition #cognitivedistortions #personality #depression #tentaclesofdepression #cardiachealth #timemanagement #todolist #savetime #hormonalbalancing

PCOD - Polycystic Ovary Syndrome

 PCOD - Polycystic Ovary Syndrome

Difference between PCOD and PCOS
PCOS and PCOD are diseases that involve our ovaries and hormones

PCOD - Polycystic Ovarian Disease:
is a condition in which ovaries produce many immature or partially mature eggs, this happens due to poor lifestyle, obesity, stress and hormonal imbalance.

PCOS - Polycystic Ovarian Syndrome :
is a metabolic disorder and a more severe form of PCOD can lead to an ovulation where ovaries stop releasing eggs.

PCOS is more severe than PCOD.

PCOD
PCOD (Polycystic Ovarian Disease) is a medical condition in which the woman's ovaries produce immature or partially mature eggs in large numbers and over the time these become cysts in ovaries.

It is detected often when women find trouble getting pregnant but it often begins soon after the first menstrual episode, i.e., 11-12 years. It can also develop in 20-30 years of age.

CAUSES OF PCOD
The cause of PCOD is still unknown.
However, the association of PCOD with few reasons are :

1. low-grade inflammation

- Accumulation of Visceral Fat
- chronic inflammation causes the ovaries to make excess testosterone resulting into physical symptoms and issues with ovulation.
Signs of inflammation :
headaches,
joint pain,
unexplained fatigue,
skin issues like eczema and
bowel issues like IBS

2. excess insulin levels - hyper insuli nemia

Insulin hormone : Insulin is a peptide hormone produced by beta cells of the pancreatic islets. It allows the glucose in the body to enter the cells through cell receptors.

This way it CONTROLS THE GLUCOSE LEVELS in our bodies.
It is the main aNABOLIC HORMONE of the human body that regulates the metabolism of Carbohydrates, Protein and Fat.

Its function is to allow and regulate the absorption of glucose from the blood into Liver, Fat and Skeletal Muscles.

Reason for high Insulin is INSULIN RESISTANCE
A) Body does not utilise insulin properly - body doesn't respond well to the effect of insulin.
B) Rise in blood sugar
C) Pancreas produces more insulin to utilise blood Glucose in order to compensate for the same.
D) Can lead to type 2 Diabetes

Symptoms to understand you have High Insulin Levels -
1. Frequent and intensive hunger.

2. Excess cravings for sugar.

3. Weight gain, especially around the waist, forming an apple shape.

4. Fatigue.

5. Lack of motivation or focus.

6. Anxiety and panic.

3. Excess Androgen Levels -
Androgens are Male hormones. Women also produce a small amount.

Androgen hormones : hormones that contribute to growth and reproduction in both men and women.

Production of male hormones (Hyper androgenism) in high quantities leads to PCOD.

4. Genetics
Genes Involved in Ovarian and Adrenal Steroidogenesis.
Several genes are found to be associated with the elevated levels of Androgen Hormones.

5. Early age of menarche
Menarche - > first occurrence of menstruation

6. Unhealthy lifestyle (food, workout, sleep, stress etc)

7. Pollution -
Socio Economic Status and Geography, Food | exposure to Environmental and Food Toxins.

CURE OF PCOD
Weight loss - May lead to Insulin and Androgen balance.
Limit Carbohydrate - high carbs = high insulin and high stress.
Regular Workout - lower insulin levels, low stress and anxiety, manage Panic disorders.

PCOS
Polycystic ovary syndrome (PCOS) is a condition that affects a woman's hormone levels. Women with PCOS produce higher-than-normal amounts of male hormones.

The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

Latika Goel Certified Fitness Nutritionist and Strength Training Expert | Long distance Running Trainer Founder of Fitness World LetzBFIT with Latika Independently Practising Sports Psychologist & Lifestyle coach Consultant Fortis Escort Intensive Training material for Psychology Students through Online / Offline Mode. Worked as Lifestyle Coach with GOQII - 2018 to 2020 Author of a Book on Strength Fitness

 

https://www.youtube.com/c/LatikaGoel/videos
https://www.facebook.com/LetzBfit
https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/

 

Subscribe to my Youtube channel to stay in touch :

https://www.youtube.com/c/LatikaGoel/videos

 

 

 

 

 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

 

 

#letzbfit #letzbfitwithlatika #kyaaajaapneworkoutkiya #uthojaagodaudobhaago #latzpsychology #positivepsychoogy #cognitiverestructuring #cognition #cognitivedistortions #personality #depression #tentaclesofdepression #cardiachealth 

#pcod #pcos #womenhealth