About Klub Psychology

About Klub Psychology (KP)

Klub Psychology, popularly known as Klub, is our collective dream. Our motto is “With strength, intellect, patience and dedication, Youth and Karma for a change in psychosocial services.”

We laid its foundation stone on Paush 2064 B.S/2008. We launched our purpose through different volunteer work and psychosocial researches. Finally on this date 2011 August/ Shrawan 2068 B.S. we have established it as an organization providing every and A1 psychosocial services comprising of experts and academician of Human Science in order to address all level of mental health. We desire Klub to be a psychosocial lab where there are experiments and education on human psyche & the production of mental health experts. We aspire to make it “A Hammer against all psychosocial problems.” Sure Klub in near future would be an “ultimate junction of clients and professionals for the common purpose of navigating their psyche.”

Mission: The mission of our Klub is to provide and address all level of mental health services. Klub is aligned to create a distinction in the services provided through the production of different experts via the establishment of mental health and allied academic institutions. We hope, we would be able to create a mecca of mental health services. We have embarked on this tough and long journey. We are for sure there will be your encouragement, support and guidance.

Goals: Our goal is to create a milieu for psychosocial services. In a developing country like Nepal, what we believe is a loss of national economy, is millions of fund invested in health sectors and importing medicine and medical facilities. Our programs, approaches integrate and intercept the vary theme that if we are able to save this lost economy, we may be able to utilize it for food, education, building better homes and building a better country; a common man’s dreams. It is through psychological awareness about the nature of problem and probable hints and collective approach towards the solutions, that we can achieve this goal.

Commitments: We are committed towards providing quality psychosocial services which is our motto too. You will feel and observe innovative changes in psychosocial services. You would realize Klub always provides a conducive environment to impart and share knowledge. We don’t only intent to commercialize our psychosocial services and sell tickets for conducting therapeutic sessions. We give an equal opportunity for the learning, exploring, developing expertise and leadership about the range of psychosocial services provided by the Klub so that our clients are able to carry these range of skills further on their own. We hope to create self-sufficient clients.

We offer: At present we render you with Capsule Therapy that incorporates improvised, innovative and shorter forms of Dance Therapy, Music therapy, Colour & Art therapy and Counselling. We also provide Individual Counselling, Group Counselling; Relaxation Techniques with our own designated name and approaches. In days ahead to come we would organize Psychiatric Clinic, Meditation, Yoga and Ayurvedic Clinics; Mobile Mental Health Camp. There are lots of other programs ahead to explore and participate.

Our group of expertise providing psychosocial services comprises of psychologist, psychotherapist, medical technician, academician, musicians, artists, social workers, administrators, consultant, lawyer, expert of security agencies, engineer, etc. Our lists of services are:

1. Capsule Therapy

2. Counselling

3. Relationship & Marriage Counselling

4. Music & Dance Therapy

5. Art and Color Therapy

6. Psychiatric Clinic

7. Mobile Mental Health Camp

8. Motivational Classes

9. Yoga & Meditation

10. Brainstorming Sessions

11. Education & Training

12. Sport Counselling (Clinical)

13. Human Resource Development

14. Psychology in Film-making

Your participation is what we hope.

Healthy suggestions and constructive encouragement is a must Capsule for the Klub and KPians. We still have many rooms left for improvements and to implement your creative critiques and innovative ideas.

About Capsule Therapy (CT)

Capsule Therapy is a recreational psychotherapeutic battery. CT at present is a one session group therapy with a blend of encounter group therapy approaches and is run by a group of experts.

The basic therapeutic goal of the CT is to undertake and manage your stress. Yet what we know is that stress is just first hand information and precipitating factor for underlining psychosocial problems. We, through the methods of content analysis of the information given by you in incorporated therapeutic modules, are able to detect them. But your support is a must.

Apart this therapy, within the therapeutic arena, fosters your creativity, individuality, maturity, leadership and also insight about the psychological restraints, cause and consequences. It is a quality therapeutic process, where for sure, there is a recreational involvement. A sense of relief from the monotony of the problem would be certified to you, you will feel. Our support would always motivate you during the therapy, we hope. We hope sharing the information and learning to tackle them.

CT has been made a one session therapy because we don’t want our clients to be dependent on any sort of therapies we conduct. However, if our clients are recommended or are interested in any of the modules under CT, we would be pleased to showcase our expertise under various therapies that we deliver session wise.

Despite some therapeutic constraints dealing with a huge group, the attainment of the subject, content and the therapeutic value with your cooperation and motivation is more a refreshment and an achievement on research module..

People have problems and they have their own solutions to most problems, we believe. This therapeutic battery acts as a motivator and prelude towards client’s own problem solving approaches. For sure Capsule Therapy is not a capsulated solution to all their problems.

This therapy has been highly effective for the rehab inmates as a recreational therapy against the boredom of the inmate life. As far this therapy has dealt with the clients cohabiting Schizophrenia, Histrionic Personality Disorder, Paranoid Ideations, Hypomania, Suicidal Ideations and many other problems whose origin is the psychosphere that we inhabit.

CT is a group therapy for therapist and a form of encounter groups for clients. There are many elements constituted that makes it a Cognitive Therapy. We commence a therapeutic session for a group of 54 clients of similar psychological priority, age groups and other socio-demographic variables.

CT uses around 4 and half hour to 5 hour of your precious time for you to explore the 6 major therapeutic modules that are included in the psychotherapeutic battery. They are;

1) Klub’s Integrated Tests (KIT): We handle your stress and motivational factors and use it analytically for the content analysis of underlining psychosocial problems. It is a two par psychological test where the 1^st part would decode your stress and the 2^nd part would assess your motivation after the conclusion of the therapy.

2) Mus-psyche: We elicit your emotions through music that helps you to lead you to execute it into actions. It is a shorter but an improvised version of MUSIC THERAPY.

3) Selo-psyche: We let you execute your emotions into action through the dance sequences that you will learn and perform. It is a shorter but an improvised version of DANCE THERAPY.

4) Craft-psyche: We use it more from motivational point of view within the therapeutic arena. We help you to substitute your problems and colour your life. A cinema is created in the canvas about problems and may be probable solutions. It is a shorter but an improvised version of ART and COLOUR THERAPY

5) Lore-psyche: We let you create your own insight about problems depicted in Craft-psyche. We encourage you to use your potentialities in a client to client counselling design to solve that problem of your life. It is a shorter version to counselling methods.

6) Final reports with Corporate Counselling (CC): We treat you as a Reacting Normal. We extract your problems from the 5 modules of CT by the use of content analysis and counsel them with a group of expertise in a round table.

This psychotherapeutic battery also consist a blend of Relaxation Techniques and orientations to various techniques and topics related to the context of the therapeutic arena.

We hope you there with us.

For further enquiry, please contact us at:

Klub Psychology

URL: www.klubpsychology.blogspot.com, klubpsychology@gmail.com

Address: Seto Ghoda, Sabhagriha Chowk-8, Pokhara, Nepal

Klub Psychology is a psychosocial service provider.

Our motto: One step ahead; everyday.

Color Therapy

What are the healing effects of color?

According to color therapy, colors are capable of influencing many aspects of our lives, including our mood, mental state and energy level. Each color is thought to be associated with one of seven energy centers, or chakras, in ayurveda. If a person's chakra is thought to be out of balance or weak, the color it's associated with is believed to help strengthen it.

· Red
Red is thought to be linked to the base chakra and the spine, hips and legs. It's thought to stimulate and boost physical energy, strengthen willpower, increase circulation, clear congestion and is linked with sexuality. Too much red may overstimulate and possibly promote anger or aggressiveness.

· Orange
Orange is thought to encourage joy, socializing and optimism, which is why it's considered useful for depression or sadness. Orange is associated with the sacral chakra and it's believed to benefit the kidneys, urinary tract and the reproductive organs. Too much orange is thought to lead to tiredness, pessimism and confusion.

· Yellow
Yellow is associated with the solar plexus chakra. An imbalance in the solar plexus chakra is thought to promote fear, apprehension, confusion, lack of determination, introversion or power issues, which this color is believed to balance. Yellow is associated with the intellect and mental processes and is uplifting. The solar plexus chakra is also thought to influence the digestive system. Too much yellow is believed to lead to poor concentration and hyperactivity.

· Green
Green is a color that's thought to encourage emotional stability, purity and calmness. It's related to the heart chakra, so it's believed to help with emotional issues, such as love, forgiveness, trust and compassion. An imbalance in the heart chakra is associated with fear of relationships, mistrust, jealousy, isolation and insecurity.

· Blue
Blue is related to the throat chakra and is said to be connected to the throat and lungs. It's thought to enhance verbal expression and communication, artistic expression and willpower. It's a calming color and is believed to help insomnia, anxiety, throat problems, high blood pressure, migraine and skin irritation.

· Indigo

Indigo is associated with the third eye chakra, located between the eyes, and is related to the eyes and the lower part of the head. It's said to encourage greater intuition and strengthen the lymph system, immune system and help purify and cleanse the body.

· Purple or Violet
Purple, or violet, is associated with the crown chakra, which is at the top of the head. It's thought to encourage spirituality, intuition, wisdom, mastery and mental strength and focus. Too much purple is thought to promote pride and arrogance. Too much of purple, violet or orange also mark a distinctive personality trait to show off belongings or status.

Note: This information should be used for education only and should not be used to diagnose or treat disease. There is no evidence that color therapy can be used to treat, alone or in conjunction with standard therapy, any condition or disease. If you have any symptoms, please see your primary care provider.

By Cathy Wong, About.com Guide

Klub Psychology: One step ahead, everyday.

Good News For Worriers

How can you not worry?: Good News For Worriers

Are you a worrier? Some of us are naturally prone to worry, due to temperament, past experiences, or both. Being aware of potential problems and circumventing them is a way to proactively manage stress, but chronically dwelling on all the ways a situation could potentially go wrong can bring higher levels of needless stress. If you tend to worry excessively, dwelling on your fears beyond

the point of 'constructive planning,' here's a study that can help you put your fears to rest!

Researcher Melissa Anne Iseri studied a group of people who were prone to worry, and compared them to a group who weren't. She then randomly assigned half the participants of each group to either practice therapeutic journaling for 20 minutes three days in a row, or write neutrally for the same period of time. Those who were writing therapeutically were specifically told to write about their feared outcomes in a positive light, focus on the potential benefits associated with their fears, and devise ways to cope with their fears; the neutral writers were asked to write about things that they didn't fear, like their activities from the day before.

As expected, those who had been excessive worriers found a significant reduction in their worry levels a week after the intervention. (The other three groups didn't show a significant change.)

A few things about this research were interesting:

1. A relatively short intervention--20 minutes of writing--can have not only a short-term impact on stress levels, but a measurable positive change in thinking that could be seen at least a week later.

2. Therapeutic journaling didn't have a significant impact on those who weren't already prone to excessive worry; the real benefits were seen by those who worried too much, and may feel the need for such a journaling intervention.

3. Just the act of journaling in itself didn't have an impact; therapeutic journaling involved writing about fears, finding the "bright side" in their worst-case scenarios, and brainstorming effective coping strategies.

If you think you may be a chronic worrier, you may want to try this yourself. Give yourself a few 20-minute journaling sessions where you look at potential benefits of what you fear, assess the coping strategies you have available, and basically develop optimism. Keep it up for 3 days, or maintain the practice for as long as you feel a benefit. Focusing your mental energy in a more positive direction can bring lasting relief for excessive worry.

The Benefits of Journaling: How to Get Started?

The benefits of journaling have been scientifically proven. Journaling can be an effective tool for stress management and personal growth. Here are a few tips to help you get started.

Difficulty: Easy

Time Required: 10-20 Minutes a Day

Here's How:

1. Buy a Journal This seems like the obvious first step. However, what kind of a journal you purchase is important. You can choose from the most beautiful blank books you can find, to a more functional notebook, to your computer. If you go with the blank book option, you can decide between lined or blank pages, with a variety of pens. Use your book to reflect your creativity, or go with functionality first. It’s all up to you and your tastes.

2. Set Aside Time One of the most difficult aspects of journaling is not the journaling itself, but finding time to write. It’s important to block off about twenty minutes each day to write. Many people prefer to write in the morning as a way to start their day, or before bed, as a way to reflect upon and process the day’s events. However, if your lunch break or some other time is the only window you have, take the time whenever you can get it!

3. Begin Writing Don’t think about what to say; just begin writing and the words should come. If really need some help getting started, here are some topics to begin the process:

· Your dreams

· Your possible purpose in life

· Your childhood memories and surrounding feelings

· Where you’d like to be in two years

· The best and worst days of your life

· If you could have three wishes…

· What was important to you five years ago, and what’s important to you now

· What are you grateful for?

4. Write About Thoughts and Feelings As you write, don’t just vent negative emotions or catalog events; write about your feelings, but also your thoughts surrounding emotional events. (Research shows much greater benefits from journaling when participants write about emotional issues from a mental and emotional framework.) Relive events emotionally, and try to construct solutions and ‘find the lesson’. Using both aspects of yourself helps you process the event and find solutions to problems.

5. Keep Your Journal Private If you’re worried that someone else may read your journal, you’re much more likely to self-censor, and you won’t achieve the same benefits from writing. To prevent the worry and maximize journaling effectiveness, you can either get a book that locks or keep your book in a locked or very hidden place. If using a computer, you can password-protect your journal so you’ll feel safe when you write.

Tips:

1. Try to write each day.

2. Writing for at least 20 minutes is ideal, but if you only have 5 minutes, write for 5.

3. If you skip a day or 3, just keep writing when you can.

4. Don’t worry about neatness or even grammar. Just getting your thoughts and feelings on paper is more important than perfection.

5. Try not to self-censor; let go of ‘shoulds’, and just write what comes.

What You Need:

· A journal and pen or a computer

· A few minutes of quiet privacy each day

· That’s it!

By Elizabeth Scott, M.S., About.com Guide

Our motoo: One step ahead, everyday.

TIPS FOR REGAINING YOUR HAPPINESS AFTER A SETBACK.

Whether you bounce back from setback quickly -- or take a tumble and are slow to recover -- you can train yourself to spend less time worried and more time happy.

In day-to-day life, we all cope with challenges that can range from relatively minor stresses, like a bounced check, to longer-term challenges, like job loss, a heartbreaking divorce, or bad news from your doctor.

These setbacks don't have to set you back for long. Here are six ways to handle these events better so you can move from harrowed to happy faster.

1. Do rely on a supportive network of family and friends.

Jim Stevens, 59, an artist in Wheat Ridge, Colo., discovered what resilience experts say is a sure-fire way to bounce back from adversity: Reach out to others for support.

While serving in the Vietnam War, Stevens was shot in the head by an enemy fighter. Doctors couldn't remove the entire bullet. For the next 20 years, Stevens had severe, recurring migraines.

In 1994, a particularly painful migraine triggered a stroke and Stevens lost all but 2% of his vision. He was angry. One day, in a fit of rage, he destroyed much of his unfinished art pieces and notes.

In time, he opened up about his feelings to his youngest daughter. "She convinced me I was still needed," Stevens says. "That broke my heart and finally got my attention."

David Myers, PhD, a psychology professor at Hope College and author of The Pursuit of Happiness, tells WebMD, "Self-disclosure can be healing. Talking about our troubles can be open-heart therapy."

2. Don't check out. Do stay committed and engaged.

During their key talk, Stevens' daughter suggested he learn karate as a way to regain self-control. He set a new life mission for himself: to become a martial artist. Its true we need a purpose in life to remain alive otherwise when there are no problems in life we are dead the next day (Klub Psychology).

"I was back on track, looking forward to things again and not behind me," Stevens says.

After four years, he earned a black belt. Today, he is the only legally blind man to win the Martial Arts Tournament of Champions men's fighting competition. He says spectators were unaware of his blindness.

Years ago, when he was deeply frustrated with his situation, Stevens could have quit. Instead, he worked to master his anger and took charge of the situation.

"Control is the opposite of powerlessness," writes Joan Borysenko, PhD, in her book It's Not the End of the World. "It's not about being a control freak or bending people to your will. It means agency-- that I-can-do-it feeling, which leads to effective action."

3. Take Small Steps and Be Persistent.

"Start acting as if you were happier, by doing," Myers says. "Begin with tolerably small steps and do the things that happy people often do: Get out of the house, meet friends, and engage with your faith community."

After two years of studying karate, Jim Stevens' karate instructor suggested he try to work on his art again. He tried and failed twice.

His youngest daughter came to him on one of his bad days and said, "Dad, you promised not to quit." So he tried again. This time, Stevens experimented with different types of visual lenses to help him. He says he slowly started to make quality art again, using the lenses and his sense of touch, and in 2009 was honored by the Kennedy Center for his work.

4. Exercise Regularly.

Don't let a setback bench you. Physical activity may help you handle uncertainty and stress and may help to boost your mood. Exercise has been shown to increase the production of the feel-good chemicals endorphins. Not only exercise, let 2 miles of run a day, make us less fearful and less insecure but makes us able to confront the problems at our own. We can then realize we can overcome our greatest enemy which is fear and not the outside world of enemies and terrorists (Klub Psychology).

If you haven't exercised in a while, check with your doctor before launching a new fitness plan. And don't forget about the other basics of self-care: a healthy diet, getting enough sleep, and tending to any health conditions you have.

5. Don't Take Things Personally.

Try not to blame yourself or others for your problems. Instead, analyze your choices to strive to avoid making the same mistakes twice.

For example, if you've had a nasty breakup, try not to beat yourself up ("I have terrible luck with men/women") or trash your ex ("That liar deserves what s/he gets.") Instead of spending that energy rehashing or ruminating about the things not done in the past, use it to move on.

"Taking things personally leads to guilt and shame, which are disempowering emotions," Borysenko writes in It's Not the End of the World. "Taking responsibility for your actions, on the other hand, can lead to helpful and empowering insights."

6. Be Flexible.

A setback often includes a life-altering change. Experts say many people would do well to be more flexible in handling those changes. When people are not flexible in their ways and ideologies they are not able to enjoy the juice that life offers and the beauty of colorful life they can vie for. Set no right or wrong prior doing any work. Just do it and experiment and experience the truth. This sure would mean a discovery to you. (Klub Psychology)

For example, suppose you lose your job -- but you know the exact job you want next. While on the hunt, you get another job offer -- but it falls short of your dream job, so you don't take it. In being inflexible, you missed a source of income and may have slammed a door that could have led to other opportunities.

"Just knowing you can be more flexible is half the battle," says George Bonanno,PhD,professor and chair of Columbia University's counseling and clinical psychology department and author of The Other Side of Sadness." You can reorient yourself during a crisis and change course as things change. You can say: "OK, I can handle this. What do I need to do now?'"

How to Solve Problems Like the Best

Step back with a cool head and do a little detective work to see if you could handle your setback better.

Charles Figley, PhD, distinguished chair in disaster mental health at Tulane University, suggests asking yourself these questions:

1. What happened?
2. Why did it happen?
3. Why did I act like I did when it happened?
4. Why have I acted the way I have since then?
5. What if something like this happens again?

By answering those questions, "you get the benefit of self-knowledge and self-feedback," Figley says. "But the main thing is to get what is inside out."

By C.M. Gordon
Reviewed by Laura J. Martin, MD and Klub Psychology

Our motto: One step ahead, everyday

Stress Management In Times of Crisis

When we face everyday stress or even chronic stress, our approach to stress management is different than how we approach crisis stress management. More specifically, everyday stress management is in some ways similar and in other ways different from when we face a major challenge or crisis. We may use similar strategies with everyday stress or crisis-level stress, for example seeking social support or taking a mental break. However, we may be much more intense or focused when facing crisis stress management--rather than talking about our day with a good friend, for example, we may lean on our friends for moral support as well as for practical support with things like cooking meals, help with children, or even sometimes financial assistance. We may seek help from a professional, such as a therapist or coach. We may find a support group. Seeking social support is a strategy for relieving stress that ranges from mild to major, but the level of social support we require can also range from mild to major.

In this way, when we face a crisis, we can use stress management techniques that we already employ in our lives, but in new ways that can help us relieve the greater levels of stress that we may face in a crisis. Here are some suggestions for crisis stress management that include stress management strategies you may already be using, but with a shift.

Social Support

As I mentioned above, when you're having a bad day, you may call a friend for a little venting or support. When you're dealing with the chronic stress of a frustrating job, you may have a group of friends you can talk to about it, or you may seek out support for managing job stress.

When you're facing a bigger crisis, you may take steps for finding greater support and more significant change: friends may bring meals so you don't have to worry about cooking for a while, or they may offer to help in other ways if you just say the word; this is why relationships can be so helpful in times of crisis.

Meditation and Mental Breaks

Eliminating the stress you're experiencing might not always be possible, especially when you're in the throes of a crisis. However, you can give yourself breaks from the stress through meditation and through simply giving yourself mental 'time-out's. Meditation can be helpful not only because it allows you to stop experiencing the thoughts that keep your stress response triggered, but because it allows your body to slow down and relax, and can bring on the relaxation response, which counteracts chronic stress. Long-term meditation can make you less reactive to stress, but in times of crisis, even 5-minute meditations can have a beneficial effect.

Self Care

When experiencing a crisis, stress management can fall by the wayside, and so can self care. However, when we're tired, hungry (or sustained by a poor diet), and sedentary, we can also be more reactive to stress. That's why taking care of our own basic physical needs during a crisis is so important for stress management. In times of everyday stress, it's good to treat your body well; during a crisis, it's essential to focus on healthy eating, getting at least some exercise, and getting quality sleep.

Journaling

Writing about your feelings of stress can be a good way to release them. Writing about things you can do to affect your situation can help you maintain feelings of hope and greater control in a crisis. Writing about three things for which you can feel grateful at the end of each day can help you stay optimistic, maintain gratitude, and relieve stress during a crisis. Crisis stress management can mean utilizing these specific focused techniques while journaling.

Maintain a Positive Attitude

Often what we focus on can make the difference between feeling overwhelmed and successfully managing stress during a crisis. One way to stay positive is through cognitive restructuring--actively cultivating a mindset that focuses on the positive and downplays the negative. During a crisis, finding meaning may be especially valuable, but many types of discipline in thoughts can help.

Prayer and Meditation

Many people find strength in their spirituality, especially during times of crisis. The support of a spiritual community, as well as the strength of spiritual teachings, can be a great source of comfort and stress relief. If you hold spiritual beliefs, don't forget the beneficial effects of prayer as a form of crisis stress management.

Pare Down Your Schedule

When coping with a crisis, it's important to maintain your energy and reserves. That usually means cutting out activities that drain you, aren't enjoyable or are unnecessary. When in crisis mode, we may have to cut deeper into the schedule, with the understanding that we can always add activities back later. Keep only those activities that are absolutely necessary, or that help you to cope. It can be difficult to know what parts of your schedule to sacrifice, but this article on priorities can help.

Professional Help

If you find yourself unable to cope effectively in a crisis, it's important to seek professional help when necessary. If you're not sure, talk to your doctor. Don't forget to take care of yourself by reaching out for resources when necessary.

_Sources: www. _about.com

By: Elizabeth Scott

Our motto: One step ahead, everyday.