Shalmaly Chatterjee

27/04/2025

5-4-3-2-1 Grounding Exercise
Goal: Bring attention away from distressing thoughts and back to the present moment.

Instructions:

5 things you can SEE:

Look around and name five things you can see right now.
(Example: "A blue notebook, a window, my shoes, a coffee mug, a tree outside.")

4 things you can FEEL:

Focus on textures or sensations your body feels.
(Example: "The chair under me, the shirt on my skin, my hands touching each other, the ground under my feet.")

3 things you can HEAR:

Pay close attention to sounds.
(Example: "The hum of a computer, birds chirping, a car passing by.")

2 things you can SMELL:

Notice smells around you. If you can't smell anything, name two smells you like.
(Example: "Coffee brewing, fresh air.")

1 thing you can TASTE:

Focus on your mouth — or imagine a favorite taste if you can’t taste anything right now.
(Example: "Mint from my toothpaste.")

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11/04/2025

Nowadays most people complain women want to be hyper-independent, so what is hyper independence, Hyper-independence usually means refusing help even when it's needed, insisting on doing everything alone, and having a really hard time trusting others. And yeah, a lot of women (and men too) fall into this pattern — but when it shows up in women, it’s often shaped by deeper stuff.
This happened due to various reasons
1. Trauma or Betrayal
"If I don’t rely on anyone, I can’t be disappointed or hurt."
2. Society’s Double Standards
“I can handle it all, and I don’t need saving
3. Fear of Vulnerability
4. Generational patterns
5. Mental health and anxiety.
Hyper-independence might look strong from the outside, but underneath, it can be a response to hurt, pressure, or survival mode. The tough part? It can make relationships harder — romantic, platonic, or even professional — because people might not know how to help or connect with someone who seems like they don’t need anyone.

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10/04/2025

When you're always the one holding space for others, but no one seems to be there when you need support—it can feel isolating, unfair, and exhausting.

Here are a few thoughts that might help:

1. Acknowledge Your Own Needs
Being there for others is beautiful, but you’re not a bottomless well. You need care too. It's okay (and healthy) to recognize when you're depleted. That awareness is the first step toward change.

2. Check Your Circle
Sometimes we give a lot to people who are simply not equipped—or willing—to give back. Ask yourself:

Who actually shows up for me, even in small ways?

Who drains me consistently?
That reflection might clarify where to invest your energy going forward.

3. Start Asking for Support (Even if it Feels Weird)
The people around you might not know how much you're holding in, especially if you’re the "strong one." Try reaching out with honesty:

“Hey, I know I’m usually the one listening, but I’m struggling right now. Can I talk to you about something?”

It’s vulnerable, yes. But it might surprise you who steps up.

4. Seek New Spaces
If your current environment consistently lacks reciprocity, consider expanding your circle. Online communities, interest groups, support spaces, or therapy can be ways to find people who give back what you offer.

5. Protect Your Energy
Start setting small boundaries. You can still be kind and supportive—but you don’t owe everyone your emotional labor all the time. It's okay to say:

“I care about you, but I’m not in the space to talk about this right now.”

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06/04/2025

Lately, I’ve noticed an increasing number of posts undermining counseling psychologists..... ironically, from within the mental health field itself, including clinical psychologists and psychiatrists. It’s disheartening to see such divisions when our shared goal is to help people.

Yes, there’s a distinction between clinical, counseling, and psychiatric roles, but at the core, we all study psychology to support individuals in their mental health journey. The real issue isn’t about titles right??? it’s about how we connect with and support our clients.

Their choice wasn’t about credentials; it was about the therapeutic relationship and the approach that best suited them.

Instead of creating divisions, let’s prioritize what truly matters that is offering effective, compassionate care and fostering a safe space for clients to explore their thoughts, emotions, and behaviors.

30/03/2025

Psychologists and constant pressure to be positive all the time!
Psychologists are human too, and they experience the full range of emotions just like everyone else. While they may have training in managing emotions and coping with challenges, they are not immune to stress, sadness, frustration, or doubt. In fact, acknowledging and processing these emotions is part of maintaining mental health.
If a psychologist were positive all the time, it could actually be a red flag—either they’re suppressing their emotions or not engaging with reality in a balanced way. Many psychologists emphasize emotional authenticity over
there's definitely a misconception that psychologists should always be positive, calm, and have everything figured out. Since they help others navigate emotions, people sometimes assume they don’t struggle themselves—but that’s not true.
Psychologists deal with stress, frustration, and even burnout, just like anyone else. In fact, constantly being expected to stay positive can be exhausting. A good psychologist knows that embracing all emotions—not just positive ones—is essential for mental health.
people often assume that since psychologists help others with their emotions, they should always have perfect control over their own. It can be frustrating when others expect constant positivity instead of recognizing that psychologists are human too.

16/03/2025

A psychologist is a person who use different evaluations and therapies to help people learn to cope with life and relationship issues and mental health issues.
But does that mean that after a session, a psychologist becomes your friend or goes on dates with you. No that’s not possible, we also have to follow certain ethics which shouldn’t be crossed and if crossed won’t be beneficial for both the parties. Some of the ethics are as follows: -
Confidentiality:
Psychologists are ethically and legally bound to protect the privacy and confidentiality of their clients' information.

Informed Consent:
Psychologists ensure clients are fully informed about the nature of services, risks, and benefits, and obtain their consent before proceeding

Competence:
Psychologists practice within their scope of competence, based on their education, training, and experience, and seek supervision or consultation when needed

Boundaries:
Psychologists maintain clear professional boundaries with clients, avoiding dual relationships or exploitation. When you visit the doctor, you just talk about your health issues and get medicines and be cured, this same rule works for psychologists as well. They are not your friends, they are professionals. If they were your friends then they won’t be treating you in the first place. You cannot message or call at any time to discuss your issues.
Transparency:
Psychologists are transparent in their interactions with clients, providing clear and honest information about their services and procedures

05/03/2025

The last few weeks have seen a rise in cases of su***des one after the other and most of them had financial difficulties to face. Psychologists and mental health professionals term it as a Werther effect a phenomenon in which cases of su***de increase after the publication of su***de news due to imitation. For this reason, it is typically called copycat su***de. Phillips first used the term in 1974, which is based on Goethe's novel entitled The Sorrows of Young Werther.
So why do people commit su***de, they are cowards, running from the problems or they feel that it is best solution to end pain. Most of us show sympathy. We all say that we should be kind to people, they should have told us before. But when someone comes with their problems, most judge them badly, say words which hurts them more instead of decreasing the pain. People with mental health issues are termed as mad. Just give it thought that aren’t we pushing people with problems to commit su***de with our taunts and comments.
Its easy to point fingers at someone but you actually don’t know what struggles they are facing on a regular basis. We just pinpoint on why got such a percentage or why he or she is not getting a job or why not getting married or having a baby.
Life is really hard for someone so in 2025 let’s pledge not to make lives of other people more miserable.
Lastly, no one is going to help you in your battles. You have to fight them alone. So gear up for challenges in life and these challenges often help us to grow are that’s why they are important too

05/03/2025

A "boundary" in a relationship refers to the limits or guidelines a person sets for themselves within a relationship, defining what behaviors, actions, and interactions they are comfortable with and what they are not, essentially acting as a line between their personal space and that of their partner, protecting their emotional and physical well-being; healthy boundaries are crucial for maintaining a balanced and respectful relationship.
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19/02/2025

: “All our dreams can come true, if we have the courage to pursue them” is a quote attributed to Walt Disney.