COGNITIVE RESTRUCTURING

This Presentation is the Research & Innovation Work by the Author - Latika Goel. She has defined METHODS for COGNITIVE RESTRUCTURING that we all need at any phase of our life, in all the DECISIONS we make and in all the ACTIONS we take.

In order to maintain and attain a healthy Lifestyle, the first step is to focus on a Resilient Cognitive Structure. IF YOU are able to fight the BRAIN FOG, come out of it, you will be able to define and STRUCTURE your COGNITION. BRAIN FOGGING: can be defined as unnecessary negative thoughts surrounding you all the time, negative approach towards you, people around and events,

Ways we can focus on our COGNITIVE RESTRUCTURING: 1. PROBLEM SOLVING APPROACH. If there is A PROBLEM, there is always a SOLUTION to it. We only need to train our mind to find the solution instead of being surrounded by the problems, thinking about it all the time and letting it impact your mental and physical health at the same time your overall GROWTH. If you have a habit of carrying your problems without a problem solving approach, you will DISTORT or DISTURB your COGNITION. that would result into a poor approach towards you and surroundings. Do work on the SOLUTIONS. A Problem Solving Attitude would keep your Cognition Creative and Resilient. It would prepare you to come out of the situation or stand strong to face it. 2. DEFINE A PURPOSE OF YOUR LIFE A Life without a PURPOSE = Directionless Cognition. We often end up loosing interest or passion towards our actions and events. Defining and attaching a purpose to life would bring in meaning to the decisions we take or the actions we make. A Purpose would keep your Cognition Active and Creative and would define a Goal to reach. 3. Create TANGIBLE LONG TERM GOALS 3a. Create / Define Short Term Goals to achieve your Long Term Goals. 3b. Set deadlines for your short term goals. 3c. Deadlines should be set after a thorough research work and it should be tangible and flexible. 4. Define and Distinguish between FUNCTIONAL THOUGHT & DYSFUNCTIONAL THOUGHT.

For example : Event - Your design was rejected by the client Dysfunctional Thought - I would never work with this client Consequence - Reduce Efforts & Efficiency @ your work Functional Thought - Next time I would prepare 3 Design options in advance so at least one would be selected. Consequence - Increased Productivity, Efficiency @ work and Problem Solving Attitude. 5. Develop DECISION MAKING SKILL. (i) Make a PLAN (ii) set deadlines. (iii) Define Tangible Long term and Short Term Goals as per your plan. (iv) Evaluate the options accurately before you set deadlines. (v) Anticipate / Visualise the outcomes or the consequences of your plan. (vi) Put your plan in action.
6. MOULD YOUR NEGATIVE THOUGHTS INTO RESILIENCE.

One should not be complacent to their thoughts and let their thoughts overtake the logical thinking.

We are slave to our mind.
Actually - the servant has to remain servant and master remains as master.
One should not give up to his / her thoughts or to the illusions their thinking process / Cognition creates.

In Psychological Therapy, Cognitive Restructuring is a Cognitive Behaviour Therapy.
(Matter taken from online research)
Cognitive restructuring is a group of therapeutic techniques that help people notice and change their negative thinking patterns. When thought patterns become destructive and self-defeating, it's a good idea to explore ways to interrupt and redirect them.
IN ORDER TO MARCH FORWARD FOR COGNITIVE RESTRUCTURING, we must first understand the Cognitive Distortions. The Cognitive Treatment for Cognitive Distortion can be performed considering the following Instances about our Emotions, Thought and Behaviour.

Emotions, Thoughts, Behaviour are the three interrelated pillars behind our Cognitive Behaviour.

Emotions - What we feel (emotions) : affects what we think (Thoughts) and what we do (Behaviour)

Thoughts - What we think (thoughts) : affect how we feel (emotions) and what we do (behaviour)

Behaviour - What we do (behaviour) : affects how we feel (emotions) and what we think (thoughts)

So we noticed that the three aspects are interrelated and interconnected in our Cognitive Behaviour. According to the famous Psychologist Aaron Beck's Cognitive Therapy :

His Cognitive Therapy was developed with a strong belief that an individual get her / his experiences as a result of their thoughts or cognition. Biologically, these thoughts are connected with SCHEMAS that are the beliefs we develop and adapt since early life through our experiences. These schemas designs our emotional and behavioural patterns towards self and the world. According to Beck, the Cognitive Instances can be :
1. Negative Views about oneself - “ I am worthless”
2. Negative Views about the world - “ Everybody hates me because I am worthless”
3. Negative Views about eh future - :I will never be good at anything because everyone hates me”

COGNITIVE DISTORTIONS 

One STRONG Reason for COGNITIVE DISTORTION is DEPRESSION - That is the top reason (as defined by WHO) behind HUMAN SUFFERING

(Below matter taken from online research)

Let’s review some common cognitive distortion examples. You might see your own thought patterns reflected here, or they may describe someone you know.

1. Engaging in CATASTROPHIC THINKING

You to expect the worst outcome in any situation. You often find yourself thinking, “What if…?” If your child misses curfew, you imagine he’s been in a car accident.

If your boss schedules a meeting, you worry you’ll be fired. And your thinking spirals from there: You may think of losing your child. Getting fired means you’ll become homeless.

2. DISCOUNTING the POSITIVE

When something goes right — say you get a promotion — you acknowledge it but refuse to take credit. Instead, you chalk it up to dumb luck or a mistake. Or, you receive many positive comments on an evaluation, but choose to focus on a single piece of negative feedback.

EMOTIONAL REASONING

You rely on “gut” feelings over objective evidence to judge yourself and the world. For example, “I feel like a bad mother, therefore I must be a bad mother.”

4. Labeling / mislabeling

You often define yourself and others with negative labels. In assigning labels, you focus on one past behavior or event. Your co-worker is “lazy” because they came to work late. You’re “stupid” because you failed the math test.

5. MENTAL FILTERING

You view yourself, your life, and your future through a negative lens. You ignore anything positive. Filtering can increase feelings of hopelessness and helplessness.

6. JUMPING TO CONCLUSIONS

You base your decisions not on what someone says or does, but on what you believe they’re thinking. You believe you can read minds or anticipate reactions. You don’t ask what the other person thinks or feels.

Fortune-telling is another form of cognitive distortion related to jumping to conclusions. You insist you can predict the future, regardless of what you do. You’ll be famous without putting in the hard work. Or you’ll always be a failure, so hard work is a waste of time.

7. OVERGENERALIZATION

People who overgeneralize apply their experience from one event to another. If your marriage ended in divorce, you think you’re not worthy of love.
As a result, you might conclude you should never date again.

8. PERSONALISATION

If people often tell you, “stop taking this so personally,” then you likely experience personalization. You blame yourself for things outside of your control.

You falsely believe that everything that someone says or does is a direct reaction to you.

Personalization can convince you that you are being targeted or excluded. It can also cause you to compare yourself to others.

9. POLARIZED or BLACK AND WHITE thinking

This kind of thinking deals in extremes. People and situations are either great or terrible.

You believe you’re either destined for success or failure. You don’t allow room for balanced perspectives or outcomes.

10. “SHOULD” statements

You have a list of rules for how people should and shouldn’t behave.

Constantly blaming yourself or others for what “should” have been said or done (but wasn’t) can increase stress and anxiety.

You will never be happy if you always focus on what “should” have been.

              

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

Any copy of the above matter is now allowed.

Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
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

STRESS MANAGEMENT FOR STUDENTS

                         

STRESS is a very COMMON FACTOR in everyone’s lifestyle. Be it Working Professionals, House Wives, Retired persons. or a Student.

Stress is a natural feeling of not being able to cope with specific demands and events. However, stress can become a chronic condition if a person does not take steps to manage it.

These demands can come from work, relationships, financial pressures, and other situations, but anything that poses a real or perceived challenge or threat to a person’s well-being can cause stress.

Stress can be a motivator, and it can even be essential to survival. The body’s fight-or-flight mechanism tells a person when and how to respond to danger. However, when the body becomes triggered too easily, or there are too many stressors at one time, it can undermine a person’s mental and physical health and become harmful.

It impacts each one of us in its own ways, depending on :

1. LIFESTYLE, 

2. CIRCUMSTANCES (Environmental Conditions), 

3. PROFESSIONAL & PERSONAL LIFESTYLE, 

4. EATING HABITS, 

5. SLEEPING PATTERN, 

6. MENTAL STRENGTH 

7. COPING ABILITIES

8. SUPPORT SYSTEM – FAMILY, FRIENDS, SOCIETY

9. CURRENT MENTAL AND PHYSICAL HEALTH.

High Stress impacts the Sympathetic  and Para Sympathetic Nervous system that may results into: 

1. Mental disorders, DEPRESSION, ANXIETY 

2. Low Self Esteem and

3. Lifestyle Medical Conditions – like GERD, Hypertension etc.

Students are also impacted by stress to a very large extent due to various reasons.

But there can be ways where a person can MANAGE STRESS and the FIRST STEP towards that is whether a person actually understands they are in stress zone or not, further accept that and start working towards stress management through the coping strategies.

Ways to monitor and ‘QUESTIONS TO BE ASKED’ to yourself if you are in STRESS ZONE or not :

1. Are you not resting well?

2. Are you feeling sleepy and fatigued during the day?

3. Do you wake up tired and irritated in morning?

4. Are you inclined to study more by peer pressure and parent’s ambitions?

5. Are you spending very high hours for your studies?

6. Are your eyes itching frequently with high screen time?

7. How many steps do you cover throughout the day?

8. Are you getting disturbed with some thoughts or some events or any person?

9. Do you have a habit to eat or eat more in extreme emotions?

10. Do you eat more simple carbs and less fiber / protein / fat in your meals?

BASED ON THE ABOVE POINTERS, THERE ARE VARIOUS TYPES OF STRESS ONE SHOULD UNDERSTAND, RECOGNIZE AND LEARN THE COPING STRATEGIES TOWARDS STRESS MANAGEMENT IN ORDER TO MANAGE EXAM STRESS :

TYPE - 1 : VERY HIGH STUDY HOURS & PARENT’S / PEER PRESSURE

STRESSFUL STUDY & MAKING MORE EFFORTS THAN YOUR CAPACITY.

Parents should understand that academic success is not the only deciding factor for a successful person.

Therefore there shouldn’t be unnecessary stress for students in order to achieve extraordinary results that are not their forte or not in their capacity.

COPING STRATEGY:

1. Parent’s should understand their child’s capacity and recognize their interest areas.

2. Just because their peers are very inclined towards academics and earning good marks, doesn’t mean they should pressurize their child towards unnecessary high stressful study pattern.

3. Talk to you child and interact with them, try to find out their areas of interest and understand their capacities.

ADVANTAGES:

1. Improved performance as now the student is working / studying within their capacity and not trying to achieve something that’s not in their reach. 

2. Reduced Stress and increased state of happiness.

3. More connectivity with the study and patterns.

4. Positive interactions with parents as they don’t put extra pressure on them to achieve extraordinary.

5. Avoiding lifestyle medical conditions as hypertension, indigestion, insomnia due to less stress. 

TYPE - 2 : SLEEP QUALITY | SOUND SLEEP  | And Why is it important.

COPING STRATEGY: How to earn a Sound Sleep?

1. Regular workout - Morning (cardio and strength) | Evening (yoga or walk to relax)

2. Early and light dinner (latest by 8 PM ) (light on simple carbs : rice / roti and avoid any processed food like maida, fried, packaged food.)

3. Avoid Any Gadgets / Mobile / screen 30 min before bed time

4. Avoid heavy water intake post 9 PM

5. Before bed time : 15 min before : Warm shower / soak foot in warm water / hot milk with  turmeric / meditation - any of these.

6. Avoid any conflicts or phone calls 1 hour before bed time

7. There should be a 2-3 hours gap between dinner and bed time (ideal time : Dinner - 7 PM | Bed time - 10 PM)

8. Read books before bed time

9. Work on the calmness and interiors of your bed room -  less lit up, cosy bed, light fragrance.

10. Last but not the least - keep a POSITIVE FRAME OF MIND - train your mind and thoughts to be RESILIENT and manage any stress  or conflicts  in a positive way.

ADVANTAGES :

         1.      Healthy body metabolic rate

         2.      Mind detox with good sleep quality.

         3.      More efficiency in study due to relaxed mind

         4.      Reduce fatigue and tiredness

         7.      Hormonal balancing / progress sin GROWTH HORMONES.

TYPE - 3 : NUTRITION FOCUS : AVOID HIGH CARBS INTAKE

Understand the importance of Carbs and how to control the portion and timing of the intake.

A brief description about Carbs before we get into it.

Simple Carbs = Roti / rice/breads etc

Impact : quick digestion | immediate energy and immediate blood sugar hike | fat accumulation if portion and timing is wrong

Complex Carbs = Veggies / Fruits

Impact : Takes time to digest, release energy over the time | Doesn’t impact blood sugar | aids in fat and weight loss

COPING STRATEGY: How to manage and time Carbs intake ?

1. Portion Control : Simple Carbs should be 1/4th of your meal plate in order to eat a balance food.

2. Time Control : If meal is post 7 PM - There should be limited or NO Simple carbs to avoid blood sugar hike and  fat accumulation.

3. Combination : Carbs are important to help other Macronutrient (Protein / Fat) get absorbed in system.  So the Protein intake post workout should be supported with a portion of Carbs - both simple and  complex.

4. When to say NO to Carbs : Avoid eating in extreme emotions - stress, anxiety, anger, happiness etc. As we eat  more carbs in such situations and vice versa.

5. Regular Detox : Adopt weekly fruits and salad - fibre detox to flush out the toxins and free radicals as well as  improve digestion with regular simple carbs intake. This will further reduce the curb to have more simple carbs.

6. Hydration :  Many times we confuse the thirst with the hunger. Having 3-4L water / day / throughout will reduce the  craving for simple carbs.

7. Workout : 30 min X 5 days a week. Include strength workouts and cardio to gain muscle mass and loose body fat. This will help eat a balanced food and reduce Carbs craving.

8. Sedentary Hours : Manage and reduce your sedentary time. Adopt 30:3 ratio method. Low sedentary time = less carbs intake.

ADVANTAGES :

1. Reduce fatigue / high energy / feeling lighter

2. Body fat loss / Weight loss

3. Improved digestion

4. Healthy body metabolic rate

5. Reverse medical symptoms like - high BP, High Cholesterol, fatty Liver, Diabetes, GERD etc.

6. Manage Extreme negative emotions : Stress, anxiety, anger, depression

7. Manage appetite. Reduces appetite and reduce unnecessary fat accumulation

TYPE - 4 : IMMUNITY & POSITIVE THINKING

Cut Off Stress caused by NEGATIVE Emotions that could be very harmful and reduce efficiency of a student.

Negative Emotions

= Poor immunity

= High Stress

= Poor Body Metabolic Rate

How to manage NEGATIVE EMOTIONS through POSITIVE THINKING and gain healthy IMMUNE SYSTEM.

How to reduce the NEGATIVITY BIAS?

HOW TO OVERCOME NEGATIVITY WITH POSITIVE EMOTIONS & in turn MANAGE STRESS?

COPING STRATEGY : LEARN TO BE RESILIENT

1. List the pointers of the actions / events / people / situations those fills you up with positivity and  follow the list when you feel low of negative.

2. Train your mind to balance negative emotions and focus on the actions or events that gives you positive emotions.

3. Write a Journal about the events - about the negative events happened in the past - how will you manage the same events with positivity if happened in present.

4. Do not shy away from Negativity. Rather gain more positivity to overpower the Negatives.

5. Train your mind for empathy. Once you start thinking from other people’s perspective, you become Resilient and in turn become Positive.

ADVANTAGES :

1. Healthy cardiac Vagal tone resulting into boost up in study.

2. Healthy HR - Heart rate

3. Better interpretation of a situation resulting into positive emotions.

4. Improved Decision making skill developed with positive emotions.

5. Healthy Metabolic Rate with low stress levels.

6. Improved Immunity as positive thinking creates. Genetic expression on our Immunity.

TYPE - 5 : STRESS DUE TO INACTIVITY / SEDENTARY LIFESTYLE

SEDENTARY LIFESTYLE = LOW METABOLIC RATE = WEIGHT GAIN = FAT ACCUMULATION = HORMONAL IMBALANCE = HIGH METABOLIC STRESS

Reasons for sedentary lifestyle = lifestyle, fatigue, depression, poor eating habits, poor sleep quality, high screen time, very high study hours.

Ways to Avoid and manage stress due to sedentary lifestyle.

How do we get into Stress Zone when we spend SEDENTARY LIFESTYLE?

COPING STRATEGY:  HOW TO REDUCE SEDENTARY PHRASE FROM OUR LIFESTYLE?

1. Do a good workout - 30 min - preferably morning – practice BREATHING Workouts and focus on Deep Breathing Practice before and during reading / writing Questions.

2.  ACTIVITY : Activity is different than a workout. A good workout doesn’t mean you can stay sedentary and inactive during the day. 

Walking while reading. talking or remember any subject works very well to reduce sedentary time.

3.  Follow 30 : 3 ratio. 30 minutes sitting : 3 min standing or walking.

4.  Get rid of any junk snacking. It leads to lethargy and in turn sedentary pattern.

5.  Reduce Screen time. If its part of your study, take frequent breaks after every 30 min.

6.  Do outdoor training or activity - breathe fresh air and work on your endurance. Releasing toxins in form of sweat reduces mental and physical fatigue and keeps you active.

ADVANTAGES :

1. Healthy metabolic rate, low body fat and healthy weight.

2. Reduce fatigue - mental and physical

3. Reverse depression

4. Healthy hormonal balance

5. Flush out toxins (in form of sweat when we workout or we are active)

6. Avoids Fat accumulation in body. Fat accumulation in joints is caused by inactivity.

7. Reduce appetite and avoids bing eating.

TYPE - 6 : STRESS DUE TO LACK OF TIME MANAGEMENT

Stress is caused when we are not able to balance work / Life and our health.

COPING STRATEGY: HOW TO BALANCE LIFE AND WORK WITH TIME MANAGEMENT.

1. Get DISCIPLINED. What is to be done, has to be done.

2. Start your day early. You will have 1-2 hours extra in your pocket before you start school.

3. Prepare your TO-DO-LIST (daily or weekly) – Do not miss out the tasks. – preparing to-do list is a smart trick  where you allocate the time for each task to be done.

4. Train your mind where you PLAN / frame up your entire day. Define your long term goals. Make short term goals to achieve long term goals

5.. Study Schedule : Make a study schedule / time table – and keep frequent relaxation breaks with music / walking/ breathing practice / yoga in that time table too. Don’t make it very stringent and difficult.

6. Sleeping Pattern: Focus on a sound sleep . Do not delay your bed time and hit the bed maximum by 10 PM.

7. Most important – stay away from social gossips and negative people, negative events – as it will drain away your energy and efficiency.

ADVANTAGES :

1. Efficiency at study and personal life.

2. Manage Stress and Anxiety that is caused when do not balance our life.

3. Positive mind frame.

4. Improved performance in class and exams.

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

Any copy of the above matter is now allowed.

Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
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 #stressmanagement

Latika Portfolio

Latika Goel

latika.goel@gmail.com
https://latika-goel.my.canva.site/letz-learn-with-latika 

I am a Marathon Runner, Strength Training Expert, Life Skills Consultant, Lifestyle Therapist, Visual Communication Designer and part time tutor in the field of Psychology, English, Graphic Design, Mathematics, Life Skills and Communication Skills.

I have completed MA in Clinical Psychology, B.com (Hons), TOESL, ESL and certifications in Positive Psychology, Autism Spectrum Disorder, Functional Strength Training, Corporate Wellness, Nutrition for Fitness and Fat loss.

I have an experience of 7 years in the field of Health & Fitness plus more than 15 years in the field of visual communication designer, with a proven positive results in my clients.




My PROFILE

Visual Communication designer, Tutor - IELTS, English Grammar, Spoken English, Life Skills Consultant, Sports Psychologist, Lifestyle Coach, Child Counsellor. Handled clients of OCD, Schizophrenia, Bipolar Disorder, Depression, Anxiety, Stress - with Alternative Therapy & Lifestyle Therapy.

- Founder of Fitness World LetzBFIT with Latika
& Letz Learn with Latika
- Lifestyle Therapy Consultant - Fortis Escorts Heart Institute
- Tutor - IELTS, Spoken English, English Grammar
- Certified Alternative Therapist
- Certified Fitness Nutritionist and Strength Training Expert | Long distance Running Trainer | CPR AED Certified

Associated with Women's Study Centre, JMC, New Delhi.

https://www.youtube.com/@letzlearn6158/videos 
 https://www.youtube.com/c/LatikaGoel/videos
 https://www.facebook.com/LetzBfit
 https://www.linkedin.com/in/latika02/

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




EDUCATIONAL QUALIFICATIONS

1. MA Clinical Psychology - from IGNOU (2020-22)

2. Certification in Functional Training from FSSA (Fitness and Sports Science

Association) in 2016

3. Certification in Nutrition from FSSA (Fitness and Sports Science Association) in

2016

4. Certification in CPR AED in 2016

5. Certification in ‘Stanford Introduction to Food and Health (Nutrition)’ from

Coursera in Jan 2018

6. Certification in ‘Stanford Child Nutrition and Cooking’ from Coursera in Jan-Feb

2018

7. Corporate & Wellness Certification from NESTA (National Exercise & Sports

Training Association)

8. Pursuing Fitness & Nutrition Coach Certification from NESTA (National Exercise &

Sports Training Association

9. Training with Justin Price – Integrating Corrective Exercise into Personal Training

10. Autism Spectrum Disorder from Coursera.

11. Positive Psychology from Coursera.

12. Customer Relationship Management from SCDL – Symbiosis, Pune

13. Strategic Management from Coursera.

2020 - now

Associates Lifestyle Therapist with Fortis Hospital, New Delhi.
Working with Dr. Bhavna Burmi, a Senior Psychiatrist heading the Psychology Department of Fortis Escorts, New Delhi. Handling cases with Lifestyle Therapy and Counselling.

Self Employed.
Life Skills Coach, Lifestyle Therapist, Sports Psychologist, Teacher.
Focus : Life Skills, Psychology, Communication Skills, Strength training, Lifestyle Coaching.
Founder : Letz Learn / LetzB Fit

Job responsibilities :
Child Counsellor
Lifestyle Coach
Life Skills Coach / Psychology Teacher
Child Counsellor / Behaviour therapists / Lifestyle Therapist
Handled clients of OCD, Schizophrenia, Bipolar Disorder, Depression, Anxiety, Stress - with Lifestyle Therapy.

2018 - 2020
Goqii technologies
Job responsibilities :
Lifestyle Coach

2013 - 2018
Self Employed and worked as Visual communication Designer and Life Skills coach.

2009 - 2012
IMCL, Team Lead, Web division - Dainik Bhaskar
Job responsibilities :
Team Leader, Portal Design team.
Managed a team of 12 people. Project focus - portal design.

2004 - 2006
Team Lead, Graphic Division, Web Percept, Mumbai
Job responsibilities :
Team Leader, Multimedia
Managed a team of 8 people. Project managed are Audio Visuals on Visual Communications, Corporate identities, corporate Communications.

2002 - 2004
Hope Technologies, New Delhi
Job responsibilities :
Team Leader, Multimedia
Managed various projects on Visual Communications. Managed a team of 8 people.

Ms Latika Goel, who besides being an established Visual Communication Designer since more than 15 years, Practicing Psychologist, Counsellor and Lifestyle Coach from more than 4 years, is also a Marathon Runner (2 full marathon, 25 half marathon & several 10k runs) and Strength Training Expert who believes in a Healthy Life with a Structured Pattern of Lifestyle with regular workouts.

She counsels her clients on the basis of Structured workout with a GOOD FOCUS on CARDIAC HEALTH as she believes that with Strong Cardiac Strength, one can conquer any Mental or Physical challenges.

An Author of Short Books On:

Strength Training,

10 points towards Stress Management’,

OUR HEART AND HEART RATE BASED TRAINING
Child Nutrition and its importance

POSITIVE PSYCHOLOGY
      

Completed Research work on:

1. ‘Schizophrenia’, ‘Autism’,

2. ‘CORTISOL HORMONES : STRESS | HAPPINESS : our END

3. ‘Protein - its Benefits and side effects’,

4. ‘when I dared to run My First TMM Full Marathon in Jan 2020’

‘FATAL cannot be reversed’

5. ‘HORMONAL BALANCING : DIABETES, INSULIN RESISTANCE

LOSS’

6. ‘VITAMIN B12’

Few WORKSHOPS AND LIVE SESSIONS covered are:

1. Study material for healthy lifestyle - JMC WOMEN’S STUDY CENTER

2. Long Distance Running - Goqii Internal team

3. Lifestyle and Psychological counselling session – Pinkathon – Women’s Running Group

4. Couch to 6K run – Wipro Group

5. Online sessions on : Stress Management.

The YouTube links are given below:

1. SESSION ON CARDIAC STRENGTH - https://youtu.be/M4U6nIspMZM 

2. SESSION ON FAT ADAPTED BODY - https://youtu.be/V1GEPGluUyU

3. Vitamin B12 DEFICIENCY and SYMPTOMS - https://youtu.be/lTZXN3lMVbE

4. CARDIAC WELLNESS - https://youtu.be/DMQG8Y00JTk

5. CORONARY ARTERY DISEASE - https://youtu.be/9ExXVdyLn7MV

6. SESSION ON STRESS MANAGEMENT - https://youtu.be/VAQnxBi3dKc     https:// youtu.be/J6AouTkMz6c

7. STRESS AND STRESS MANAGEMENT – PRESENTATION - https://youtu.be/ du_QqzniYokV

8. SESSIONS ON DIABETES - https://youtu.be/hrIS1M6Mpks https://youtu.be/ wA3obAMGfZA

9. SESSION ON BODY FAT AND LEAN BODY MASS - https://youtu.be/3iNq_LAju30


Few of my Blog Links are as below:
1. Therapy in a psychological observation - https://latikagoel.blogspot.com/2021/11/therapy-in-psychological-observation.html - 

2. Stress Management - https://latikagoel.blogspot.com/2020/07/stress-management_29.html

3. Positive Psychology - https://latikagoel.blogspot.com/2020/07/positive-psychology.html

4. Cycling & its Benefits - https://latikagoel.blogspot.com/2020/08/cycling-and-its-benefits.html

5. Child Nutrition & its importance - https://latikagoel.blogspot.com/2020/09/child-nutrition-and-its-importance.html

6. Child Psychology & ASD - https://latikagoel.blogspot.com/2020/09/child-psychology-asd-autism-spectrum.html

7. Our Heart & Heart Rate based Training - https://latikagoel.blogspot.com/2020/09/our-heart-and-heart-rate-based-training.html

8. Protein, its Benefits & Side Effects - https://latikagoel.blogspot.com/2020/10/protein-9-essential-amino-acids-very.html

9. Cardiac Health - Coronary Artery Disease - https://latikagoel.blogspot.com/2020/12/cardiac-health-coronary-artery-disease.html

10. Cortisol Hormones - https://latikagoel.blogspot.com/2020/12/cortisol-hormones-stress-happiness-our.html

11. Vitamin B 12 - Deficiency & Symptoms - https://latikagoel.blogspot.com/2021/06/vitamin-b12.html

12. Hormonal Balancing - Diabetes, Insulin Resistance & Weight loss - https://latikagoel.blogspot.com/2021/07/diabetes-insulin-resistance-and-weight.html

13. Fat Adapted Body - https://latikagoel.blogspot.com/2021/09/fat-adapted-body.html

14. Fatal cannot be replaced - https://latikagoel.blogspot.com/2019/12/fatal-cannot-be-reversed.html 

15. when I dared to run my first Full Marathon @ TMM - https://latikagoel.blogspot.com/2020/01/my-first-tmm-full.html 

My expertise is in Psychological Counselling through Lifestyle Coaching with a focus on a Stress-free life.

My counselling sessions cover lifestyle medical conditions like : Obesity, Fatty Liver, Diabetes, GERD etc., my counselling techniques are based on adopting a Structured Workout, eat Balanced Meal, Sleep Quality and Stress Management.

Being an avid Marathon Runner, Strength Training expert and a regular Spinner, my focus is on guiding and mentoring clients to adopt these as their lifestyle pattern.

My ability to connect the lifestyle, medical, mental & physical conditions, also understand my client’s psychology, circumstances and genetic conditions, is the power behind the customised solutions I provides to improve their Lifestyle pattern.
 

Mode of Counseling :

(Online Personal & Group Consultation)

Few cases handles in the field of :

1. Lifestyle and psychological counselling : Girls - JMC College – New Delhi. 2. Psychological and Lifestyle Counselling : ABP News – Graphics team

3. One O One Counselling on :

a. Stress and Anxiety

b. Depression and Lifestyle
 c. Bipolar Disorder

d. Weight Loss & Fitness

e. Long Distance Running

Brief introduction about my family:

Husband: Mr. Ravi Goel is working with ABP Network GM Network Graphics. Father-inlaw: Late Suresh Goel was an International Badminton Player, he won Five National Championship and many other titles at National and International level. Represented India several times in All England Badminton Championship, Asian Championship, also, represented India in Munich Olympics 1971 on special invitation from World Badminton Federation.

Father : Late Suresh Srivastava was a professional Tabla player (trained with Zakir Hussain by Maestro Allah Rakha Khan).

Elder sister: Ms. Anupama Srivastava is a professional Singer and Lecturer (Hindi) in Jesus & Mary College New Delhi.