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Illuminate - Psychological & Wellness Services

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Illuminate - Psychological & Wellness Services

Our goal is to make mental health services accessible to all. Send us a message to book your appoint

01/01/2023

Here’s wishing everyone a healthy, prosperous and fulfilling new year 🎉

25/12/2022

Team illuminate wishes you a joyous and blessed holiday season. Merry Christmas 🎄✨

23/12/2022

Emotional regulation refers to the ability to manage or control the responses made to a stimuli. This can be done through thought based, emotion centric or behavioural interventions.

In essence, it is a skill of delayed reaction by creating an intentional space between the trigger and the response made to it. A variety of techniques can be used within that space to combat the dysregulation.

Self-regulation can help with :
• Managing the intensity of the emotion experienced
• Managing the impact of the emotion (how long you stay in that state)
• Making balanced and not extreme emotional responses
• Be in control of how you respond
• Effectively communicate your needs to others

22/12/2022

Window of tolerance is a term used to describe the zone of optimal level of arousal that helps an individual function most effectively. Within their window of tolerance, people are able to attend to and respond to stress and other challenging situation without much difficulty. It is characterized by a sense of groundedness, flexibility, openness, curiosity, presence, an ability to be emotionally regulated and think logically.

However, some stressors (external or internal) could lead people to move out of their window of tolerance regulated nervous system state and into a high arousal one known as hyperarousal. This is a state of overstimulation which is characterised by the following :
• Hyper-vigilance
• Feelings of anxiety and/or panic
• Racing thoughts
• Feeling overwhelmed
• Frequent irritability and anger

A down regulated state is that of hypoarousal where there is significantly less stimulation. Here the freeze response is a characteristic feature. Other markers of a hypoarousal are :
• Emotional numbness
• Feeling empty
• Dissociation
• Lack of energy
• Mental exhaustion

A key goal in emotional regulation is to be able to expand one’s window of tolerance and return from a dysregulated nervous system state to a more regulated one.

21/12/2022

The wheel of emotion is a therapeutic tool that helps you not only label and identify what emotions you are experiencing at a given moment but also expand your emotional vocabulary.

The innermost circle lists the primary emotions experienced by us – happiness, sadness, fear, anger, disgust, and surprise. The outer circle comprises of words that specifically describe our experiences based on the feeling influenced by our primary emotional state. They further tell us about how various emotions can combine to give rise to complex emotional experiences.

Use this tool to identify the primary emotion and follow the adjacent feeling related words to pick the one that best describes what you have been experiencing.

Correct identification is imperative to adequately attend to the emotion and its regulation.

20/12/2022

Emotions and feelings are terms that we often used interchangeably to describe our affective experiences. These however do not allude to the same thing and have a few distinctive characteristics.

Emotions are the immediate physiological response to a perceived stimulus (internal or external). These are usually manifested through bodily sensations (which help us notice them) and provide real time data of the impact the situation had on you. They are usually shorter in duration. For example : happiness, sadness, fear, disgust, surprise.

Feelings include a cognitive aspect. They are influenced by our emotions but are usually generated by our mental thoughts. They are a conscious evaluation or appraisal of what we are experiencing and could be biased. For example : confident, humiliated, shocked, amazed.

Our emotional responses comprise of the following components – affect, emotion driven thoughts, physical sensations and emotion driven behaviour.

19/12/2022

Emotional bypassing is an unhelpful coping mechanism that is characterised by sweeping things under the rug and temporarily trying to manage the impact of the situation and its accompanying emotions. It is an attempt to avoid vulnerability through exaggerated detachment, toxic positivity and intellectualising one’s feelings.

Emotional processing on the other hand, refers to the ability to notice and attend to affective experiences in a safe and supportive manner. It includes acknowledgement, assessment, acceptance, and regulation to fully process the impact a situation has had on you. It also leads to insight that can help you move forward.

16/12/2022

The main goal of working with or through your emotions is to increase one’s awareness and understanding of their emotional world along with its varied manifestations. The following processes are an important part of expanding your emotional intelligence :

• Emotional awareness : ability to perceive emotions of self and others
• Emotion utilization : ability to access and/or generate feelings to facilitate thought
• Emotional knowledge : ability to understand basic and complex emotions
• Emotion management : ability to regulate emotions to promote growth

An important skill to develop while navigating your emotional experiences is to build curiosity about what each emotion is trying to convey. Use the prompts in the post to ask yourself questions that aid in exploration of the emotion and its expression.

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12/12/2022

Emotional exhaustion is a state of feeling emotionally worn out and drained as a result of accumulated stress from personal and/or work lives.

Here are a few ways in which you can reduce feeling emotionally exhausted. Any other ways or techniques you can implement in order to decrease emotional exhaustion? Let us know in the comments!

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11/12/2022

Overwhelmed, tired, burnt out, fatigued, overloaded - how many times have you used these terms to describe how you are feeling?

These feelings result from the overall physical, mental and emotional exhaustion experienced by individuals all around. As the days and weeks progress, the amount of work and resulting distress increases.

Emotional exhaustion is a state of feeling emotionally worn out and drained as a result of accumulated stress from personal and/or work lives.

Here are a few signs that can indicate that you are emotionally exhausted. How many can you relate to? Any other signs that act as an indicator of emotional exhaustion? Let us know in the comments!

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10/12/2022

Emotional processing is the method of identifying, acknowledging and regulating one's emotions and emotional experiences.

It includes multiple mechanisms and processes that are used by an individual in order to come to terms with any distress-causing situation. It is all about emotions, how to deal with them and the best way to resolve emotional pain.

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09/12/2022

Instrumental emotions are the third category of emotions. They are learned expressive behaviours or experiences that are used to influence or manipulate others. The emotion can be manipulative and/or have a secondary gain.

People express instrumental emotions because they have learned that other people will, they hope, react to these emotions the way they want. y. Instrumental emotions are expressed either consciously or automatically to achieve a goal. Over time they often become part of the person’s personality, such as being dominant, overly dramatic, or shyly demure.

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08/12/2022

Secondary emotions are responses to or defences against a more primary feeling or thought. They are not associated with a primary need and are troublesome because they often obscure what people are feeling deep down.

Secondary emotions are symptoms of core feelings that are being obscured. These troublesome feelings often do not represent people’s primary emotional response to situations; they are symptoms of emotions with which the person is not dealing.

Identifying secondary emotions, reflecting on them and labelling the underlying primary emotion can help you be more in control of your emotions, thereby facilitating the process of regulating your emotions.

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06/12/2022

Primary emotions are people’s core gut responses to situations. These emotions have a very clear value to survival and well-being when adaptive and are a source of difficulty when maladaptive.

Primary adaptive emotions are present reactions to current input, and when the situation that produced them is dealt with or disappears, the emotions fade. These emotions are the main source of emotional intelligence.

Primary maladaptive emotions are a reflection of past unresolved issues than reactions to the present situation. They once represented an attempt at optimal adaptation to aversive circumstances, but as circumstances have changed, they are no longer adaptive.

Take a moment to pause and reflect on identifying the type of primary emotion being experienced by you - is it adaptive or is it maladaptive? If it is maladaptive, what is the source of its origin and what can you do in the present moment to make yourself feel better?

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04/12/2022

Emotional control and regulation is the ability to take any action that helps in altering the intensity of an emotional experience.

Using emotional regulation can help you effectively exert control over your emotions through a wide range of approaches.

Here are a few ways in which you can help regulate your emotions and have a positive impact on your mental health and well-being.

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03/12/2022

Emotional Intelligence (EI) is a term popularised by Dr. Daniel Goleman.

It is the area of cognitive ability that influences our interpersonal behaviour. having Emotional Intelligence means that you can manage your emotions well, express them efficiently, and be able to perceive other people's emotions.

Emotional Intelligence helps one make rational decisions using the "thinking" brain (prefrontal cortex) and the "emotional" brain (limbic system).

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Vadodara

Opening Hours

Monday	10am - 8pm
Tuesday	10am - 8pm
Wednesday	10am - 8pm
Thursday	10am - 8pm
Friday	10am - 8pm
Saturday	10am - 8pm

Telephone

+917435941077

Website

http://www.illuminateyourmind.in/

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