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Clinical psychologist.Talala Usman, Model town, Lahore (2026)

27/11/2025

Steps for coping with Intrusive Thoughts

*Label these thoughts as “intrusive obsessive thoughts.”
*Remind yourself that these thoughts are automatic and you can safely ignore them.
*Accept and allow the thoughts into your mind. Do not try to push them away.
Breathe diaphragmatically until your anxiety starts to go down.
*Continue whatever you were doing prior to the intrusive thought.
Try Not To:

*Engage the thoughts in any way.
Push the thoughts out of your mind.
*Try to figure out what your thoughts “mean.”
*Convince yourself that you would never do what the thoughts are saying.
*Change your behavior so that you avoid the possibility of acting on your thoughts.
Try to:

*Label your anxiety level and watch it go up and down.
*Allow the thoughts to remain without hindrance. (They will go away on their own).
*Focus on managing your anxiety in the present. Diaphragmatic breathing is especially helpful.
*This approach can be difficult to apply. But if you can keep applying it for just a few weeks, there is an excellent chance that you will begin to see a decrease in the number and intensity of your intrusive thoughts.

26/11/2025

_Emotional Regulation Exercises:_

1. Mindfulness meditation: Focus on the present moment, breath, or body sensations.
2. Deep breathing exercises: Calm the nervous system with slow, deep breaths.
3. Grounding techniques: Use senses (e.g., sight, sound, touch) to ground yourself in the present.
4. Journaling: Express emotions and thoughts to process grief.

_Bereavement-Specific Exercises:_

1. Memory book: Create a book of happy memories with the deceased.
2. Gratitude practice: Reflect on things you're grateful for.
3. Self-care routine: Establish a comforting daily routine.
4. Creative expression: Engage in art, music, or writing to express emotions.

_Additional Tips:_

1. Validate emotions: Acknowledge and accept feelings.
2. Encourage social support: Connect with loved ones or support groups.
3. Foster self-compassion: Practice kindness and understanding towards oneset

24/11/2025

What is Extinction Therapy?

Extinction therapy is a behavioral intervention based on principles of learning theory (especially operant and classical conditioning).
It is used to reduce or eliminate unwanted behaviors by removing the reinforcement that maintains them.

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How it works

1. Identify the behavior: A behavior that is problematic or undesired (e.g., tantrums, crying for attention, self-injury).

2. Identify the reinforcement: Figure out why the behavior occurs — what the child gains from it. This is often categorized as:

Attention (gets noticed by parents/teachers)

Tangible (gets a toy, snack, or object)

Escape/Avoidance (avoids task, schoolwork, or demand)

Sensory (behavior itself feels good or relieves discomfort)

3. Remove the reinforcement: Stop giving the reward that maintains the behavior.

> Over time, because the behavior no longer “works,” it gradually decreases and eventually stops — this is called extinction.

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Example

A child throws tantrums to get candy.

Step 1: Identify the tantrum (behavior) and candy (reinforcer).

Step 2: Stop giving candy when tantrum occurs.

Step 3: Child learns tantrum no longer leads to candy → behavior decreases.

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Key Points

Consistency is critical: All caregivers must respond the same way.

Initial increase in behavior: Often called an extinction burst, where the behavior may temporarily worsen before improving.

Not harmful: The goal is reducing unwanted behavior safely, not punishing the child.

Often combined with positive reinforcement for desired behaviors.

15/11/2025

🌱 Developmental Delay ≠ Cognitive Delay — Is it True?**

Yes — it’s true!
A child with a *developmental delay* does **not** automatically have a *cognitive delay*. These two terms are often confused, but they are not the same.

👉 **Developmental Delay**
Means a child is slower in reaching milestones (speech, motor skills, social skills, etc.). Many children catch up with early intervention.

👉 **Cognitive Delay**
Specifically relates to thinking skills, problem-solving, understanding, and learning abilities.

**A child may:**
✔ Have a speech delay but normal intelligence
✔ Be late in walking but have age-appropriate cognitive skills
✔ Show emotional or social delays without any learning disability

**Why does this happen?**
Because development has different domains — motor, language, social, cognitive — and delay in one domain does not always affect the others.

**Early assessment + early therapy = best outcomes.**

🔹 *If you see a delay, get it checked early — not feared.*
🔹 *Delayed milestones don’t define a child’s intelligence.

12/11/2025

🧠 How the Brain Shapes Behavior 💭

Every action, emotion, and thought starts in the brain!
Here’s how different parts guide what we do 👇

🧩 **Frontal Lobe** – Controls planning, focus & impulse control
💓 **Limbic System** – Handles emotions like fear, anger & joy
🎧 **Temporal Lobe** – Helps us understand language & form memories
✋ **Parietal Lobe** – Processes touch, pain & spatial sense
⚖️ **Cerebellum** – Keeps balance, coordination & emotional control

💡 Balanced brain = calm actions & clear thinking
💥 Overactive brain areas = mood swings, anxiety, or impulsive behavior

🌱 With therapy & support, the brain can **rewire** itself — leading to healthier emotions & positive behavior.

**

31/10/2025

Why a Shadow Teacher Alone Is Not Enough for a Child’s Development**

The concept of a **shadow teacher** has proven to be a great support system for children who require additional assistance in school. These teachers work alongside the child to provide academic guidance, classroom behavior support, and confidence in a structured learning environment.

However, it is important to understand that a **shadow teacher’s role is limited to the school setting**. Their primary responsibility is to:
✅ Assist the child in completing classroom tasks
✅ Encourage participation and social interaction
✅ Support academic understanding
✅ Manage behavior within the school environment

But for a child’s **comprehensive growth and progress**, **multidisciplinary intervention** is essential. This means children may require **additional therapies outside of school hours**, such as:
🌈 **Behavior Therapy:** To manage emotional regulation, improve compliance, and reduce challenging behaviors.
🗣️ **Speech Therapy:** To enhance communication, articulation, and language comprehension skills.
🤲 **Occupational Therapy:** To strengthen fine and gross motor skills, improve sensory integration, and promote independence in daily activities.

When these interventions work together, they ensure:
✨ Consistent progress across all developmental domains
✨ Improved emotional and behavioral adjustment
✨ Stronger academic and social skills
✨ Greater self-reliance and confidence

28/10/2025

1. Escape-Maintained Behavior

Antecedent: The therapist asks the child to complete a matching or writing task.
Behavior: The child throws the pencil, starts crying, or leaves the table.
Consequence: The therapist or parent gives the child a break or removes the task for a while.
Interpretation: The child is trying to escape from a non-preferred or difficult activity.
Therapeutic Technique: Break the task into smaller parts, use First–Then visuals (e.g., “First work, then play”), and teach the child to request a break appropriately. Reinforce the child for completing even small portions of work.

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2. Attention-Seeking Behavior

Antecedent: The parent begins talking to another adult and stops focusing on the child.
Behavior: The child screams, throws a toy, or hits the parent.
Consequence: The parent turns to the child and says, “Stop that!” or comforts him.
Interpretation: The child has learned that this behavior brings attention.
Therapeutic Technique: Provide attention for positive behaviors before the child seeks it negatively (non-contingent attention). Ignore minor attention-seeking behavior and teach appropriate communication, like saying “Look at me” or “Come here.”

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3. Tangible-Motivated Behavior

Antecedent: The child sees a favorite toy or phone placed on a table but is not given access.
Behavior: The child starts crying, pulling at the parent, or hitting.
Consequence: The parent gives the item to calm the child.
Interpretation: The child’s behavior helps him gain access to a desired object.
Therapeutic Technique: Teach the child to request using a word, sign, or PECS card (“I want toy”). Reinforce appropriate requests and never give the toy after problem behavior.

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4. Sensory-Seeking Behavior

Antecedent: The environment is quiet or under-stimulating; the child has nothing engaging to do.
Behavior: The child flaps hands, spins, or rocks back and forth.
Consequence: The behavior continues because it provides internal sensory satisfaction.
Interpretation: The behavior serves a sensory regulation function.
Therapeutic Technique: Provide structured sensory input through occupational therapy — swings, textured materials, or fidget tools. Reinforce the use of acceptable sensory activities and incorporate sensory breaks into the daily routine.

27/10/2025

💬 You Deserve to Rest, Not Just Keep Going"

In today’s world, we often associate productivity with constant movement — always doing, always achieving. But the truth is, *rest is not a reward for hard work; it is a fundamental human need.*

When we push ourselves beyond our limits, the body and mind begin to send subtle signals — irritability, fatigue, forgetfulness, and emotional outbursts. These are not signs of weakness; they are *messages from your mind* asking you to slow down.

🧠 **Mental rest** is just as essential as physical rest. It allows your thoughts to settle, your emotions to balance, and your focus to return. Without rest, burnout becomes inevitable, leading to anxiety, depression, and even physical health issues.

🌸 **Remember:

* It’s okay to say *no* when you need time for yourself.
* Taking a short break does not mean giving up.
* Resting today can make you stronger tomorrow.

If you feel constantly drained, anxious, or disconnected, don’t wait until it becomes overwhelming — seek support. Resting your mind is the first step toward healing. 💚

22/10/2025

Never Give Your Thoughts the Power to Control You

Our thoughts have power — but only the power we allow them to have.
When negative thoughts begin to take over, they can shape our mood, behavior, and even our sense of self-worth. Remember, **you are not your thoughts** — you are the observer of them.

Instead of believing every thought that crosses your mind, try to:

* 🧘‍♀️ Pause and notice what you’re thinking.
* 🕊️ Challenge the thoughts that are unhelpful or unrealistic.
* 🌤️ Replace them with balanced, compassionate, and factual ones.

Your mind is a tool — not a master.
Train it with awareness, mindfulness, and positive self-talk.

✨ *Take charge of your inner dialogue. You have the power to think better, feel better, and live better.*

18/10/2025

🌿 **Cerebral Palsy: More Than a Physical Condition**

Cerebral Palsy (CP) affects movement, posture, and muscle tone — but it can also influence a child’s **emotional, cognitive, and social development**. 💭💚

As psychologists, our role goes beyond therapy rooms — we focus on helping children with CP:
🧠 Strengthen cognitive and learning skills
💬 Build communication and social confidence
💪 Develop emotional regulation and coping strategies
👨‍👩‍👧 Support families in understanding and managing challenges

✨ **Early psychological support** can make a lasting difference — promoting self-esteem, motivation, and overall well-being.

Let’s create awareness, compassion, and inclusion for every child with CP. 💚

16/10/2025

🌿 *You Are What You Repeat*

Your brain doesn’t change by chance — it changes by repetition.
Your thoughts create feelings, feelings release chemicals, and chemicals shape your mood and identity.

Anxious thoughts keep you trapped in the future.
Depression keeps you frozen in the past.
Peace begins when you learn to live in the present.

Your triggers reveal where you still need healing.
Remember — your brain can’t tell the difference between imagination and reality.
Train it wisely, and you’ll transform your life. 💫

10/10/2025

World Mental Health Day 2025: “Mental Health is a Universal Human Right”
Every year on October 10, the world comes together to raise awareness about mental health and promote understanding, compassion, and action.

Mental health challenges affect millions globally — from stress and anxiety to depression and trauma. Yet, stigma and limited access often prevent people from seeking help.

This year’s theme, “Mental Health is a Universal Human Right,” reminds us that everyone — regardless of age, gender, or background — deserves access to quality mental health services, respect, and emotional safety.

Let’s pledge to:

Speak kindly to ourselves and others

Normalize therapy and counseling

Create supportive workplaces, homes, and classrooms

Educate others about early signs of distress

Together, we can build a society where mental well-being is valued, supported, and protected. 💚

“Healing begins when we start to talk — and truly listen.”

Clinical psychologist.Talala Usman

27/11/2025

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