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When Awareness Tightens: Mindfulness, Hypervigilance, and the Paradox of Practice

Sushant (settling in thoughtfully):Dr. Gupta, since I’ve started becoming more mindful of my thoughts and reactions, sometimes I wonder—am I becoming too self-aware? Almost like hypervigilant. Watching every thought, every slip. It feels… tense sometimes.Dr. Gupta (nodding slowly):Yes, that’s a very natural stage. Many people swing from mindlessness to microscopic control when they first discover…

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Practising Stillness: Gentle Methods to Deepen Mindfulness and Detachmen

Sushant (entering with a calm but curious look):Dr. Gupta, that last talk really helped. I’ve been practicing just sitting and breathing. Labelling thoughts like you said—“judging,” “planning,” “worrying.” It makes a difference. But I feel like I need a routine or something more structured to go deeper.Dr. Gupta (smiling warmly):Good to see you, Sushant. That means the seed has taken root. Now we…

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Letting Go Without Leaving: A Conversation on Conscious Involvement

Sushant:Dr. Gupta, I’m struggling to understand something. Everyone keeps talking about mindfulness and detachment as if they’re the answer to everything—stress, anxiety, relationships, even productivity. But I’m confused. How can I be detached and still be involved? Where does mindfulness come in? And what’s the difference between detachment and just avoiding pain?Dr. Gupta (smiling…

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From Screens to Connection: Helping Someone Overcome Gaming Addiction

This dialogue emphasizes a compassionate and patient approach, where Dr. Gupta encourages understanding the underlying issues while gradually setting boundaries. The focus is on reconnecting the son with real-life achievements and emotional well-being, rather than simply focusing on restricting gaming.Dr. Gupta:Good afternoon, Sajjad. I understand you’re concerned about your son’s phone use and…

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From Death Scrolling to Living Fully: How to Overcome Digital Addiction

In this dialogue, Dr. Gupta helps Tejas understand how social media and gambling tap into different psychological needs and neurotransmitters, while also introducing steps toward cognitive restructuring and behavioral changes. The focus is on mindful awareness, setting boundaries, and replacing addictive behaviors with healthier alternatives. Dr. Gupta:Tejas, it’s good to see you today. I…

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The Noise Within: Managing Stress and Expectations

[Scene: A warmly lit therapy office. Sashi, 26 years old, sits on a comfortable couch, her posture stiff. She is visibly drained, with tired eyes and tense shoulders. Across from her, Dr. Gupta, an eclectic therapist in his mid-50s, sits in a chair, his presence calm and composed. His therapeutic style draws on CBT, NLP, somatic techniques, mindfulness, and his extensive experience counseling…

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Breaking Free from Burnout: A Dialogue with Dr. Gupta

Scene: Dr. Gupta’s office. Soni, a female corporate professional in her late 30s, looks visibly tired and stressed. She sits across from Dr. Gupta, who offers her a reassuring smile. Dr. Gupta: “Hello, Soni. I’m glad you could make it today. I’ve read a bit about your situation, and I know you’re feeling overwhelmed. Can you share what’s been happening lately?” Soni: “Thank you, Dr. Gupta. It’s…

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Embracing Criticism: A Dialogue Between Shilpi and Dr. Gupta

Dr. Gupta’s cozy office is filled with books, warm lighting, and a sense of calm. Shilpi, a young professional, sits across from Dr. Gupta, her face reflecting a mixture of frustration and helplessness. Shilpi:Dr. Gupta, I’ve been struggling a lot lately. I feel overly sensitive to any kind of criticism or negativity. Whenever someone points out a mistake or says something negative, I completely…

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Overcoming Self-Doubt, FOMO, and Procrastination

Dr. Gupta: Good morning, Satish. How are you feeling today? Satish: Honestly, Dr. Gupta, I’m struggling. I’m 45, and it feels like everything is slipping away. I doubt myself constantly, worry that I’m missing out on something important, and keep procrastinating. I want to do things, but I just don’t act. It’s frustrating, and I’m stuck in this cycle of overthinking and avoiding everything. Dr.…

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Navigating Workplace Toxicity: A Journey to Better Work-Life Balance

Tanuj shares his struggles with a toxic boss, highlighting issues like micromanagement and constant criticism. Dr. Gupta helps him calm down, assess the situation using the 5W1H method, and provides strategies for managing his boss, setting boundaries,

Tanuj: Dr. Gupta, I’m really struggling with my job lately. My boss has been extremely toxic, and it’s taking a toll on my work-life balance. He micromanages everything, criticizes me behind my back, and despite the long hours I put in, my pay is still low. I don’t know how much longer I can take this. Dr. Gupta: I’m sorry to hear that, Tanuj. It sounds like you’re under a lot of stress. Let’s…

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Unlocking Effective Communication: The Power of Understanding Beliefs

Tarun: Dr. Gupta, I’m really struggling with getting others to understand and agree with my point of view. It feels like no matter what I say, they just don’t get it. Dr. Gupta: Tarun, it sounds like you’re experiencing a clash of beliefs or frames of reference. People often view the same event differently based on their backgrounds, experiences, and mental states. Let me give you an example…

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Breaking Free: Dealing with a Toxic Relationship

Tanuja: Dr. Gupta, I’m really struggling with my relationship lately. My boyfriend has been extremely toxic, and it’s affecting every aspect of my life. He’s controlling, criticizes me constantly, and even tries to isolate me from my friends and family. I don’t know what to do anymore. Dr. Gupta: I’m sorry to hear that, Tanuja. It sounds like you’re under a lot of emotional stress. Let’s take a…

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Embracing the Present: Understanding Acceptance in Acceptance and Commitment Therapy (ACT)

Dr. Gupta: Aneesh, I understand you’re curious about acceptance in Acceptance and Commitment Therapy (ACT). Can you tell me more about your confusion? Aneesh: Yeah, I just don’t get it. Is acceptance just giving up or resigning myself to my circumstances? Dr. Gupta: Ah, no! Acceptance in ACT is not resignation, but rather acknowledgment of the present moment, without judgment or resistance.…

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Finding Connection: How Nature Contact Can Cultivate Prosocial Behavior and Self-Transcendence

Dr. Gupta: Geet, thanks for sharing your concerns about your prosocial behavior. Can you tell me more about what’s been bothering you? Geet: Honestly, Doc, I feel like I’ve become really self-centered lately. I don��t find myself caring about others as much as I used to, and I feel disconnected from my community. Dr. Gupta: I understand. It sounds like you’re experiencing a lack of empathy and…

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Embracing Imperfection: Breaking Free from the Chains of Self-Criticism and Perfectionism

Dr. Gupta: Asha, thank you for sharing your struggles with perfectionism. Can you tell me more about what drives your need for perfection? Asha: I just can’t stand the thought of making mistakes or not meeting expectations. I need to know I’ll do it perfectly or I won’t start at all. Dr. Gupta: I understand. It sounds like you’re seeking security and approval, not just from others, but also…

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Decoding Career Satisfaction: Personality Fit Matters

When people quit after working for only a few months in a job,  some of the reasons they cite are listed below. I was bored! I was overworked! It was not what I was promised! The organisation is not good! I did not like the profile! I could not handle the job! My boss was not good! The culture is not good! The salary is too low! Typically we join a company because of 3 reasons: Job Profile…

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Rising from the Ashes: Turning Heartbreak into Healing

Dr. Gupta: Hema, thank you for sharing about your recent breakup. It takes a lot of courage to confront these emotions. Can you tell me more about what you’re experiencing right now? Hema: (tearfully) I feel like a failure, Doc. I thought we were meant to be, but it all fell apart. I keep replaying what I could’ve done differently. Dr. Gupta: Hema, I understand that the relationship was complex…