Naumita Rishi - CBT Therapist, Gurgaon

10/10/2026

Have you ever said something in anger and regretted it a minute later? 😔

That urge to snap feels powerful, but it doesn't last. Like every emotion, it rises, peaks and falls on its own. What keeps it going is reacting to it.

So next time, try this: pause, hold still for a few seconds, and check the thought behind the anger. "They disrespected me" might feel true, but it could just be a guess. Then choose how you want to respond.

The hurt is real. The urge doesn't have to be obeyed.

Try the guided Pause the Reaction tool, free on Proven CBT Tools:
https://www.naumitarishi.com/proven-cbt-tools-made-easy

When do you find it hardest to pause: at home, at work, or in traffic? Tell me in the comments. 💛

08/10/2026

Ever noticed how your breathing changes when you're anxious? It gets fast and shallow, and your thoughts race right along with it. 🌿

Box breathing gives your mind one simple thing to hold: breathe in for 4, hold for 4, breathe out for 4, hold for 4. Repeat for 4–6 rounds.

The counting is the secret. It takes just enough effort to pull your attention away from worry and back to the present moment. It's useful before a meeting or exam, during a stressful day, or at night when your mind won't switch off.

Try it with the guided Box Breathing tool, free on Proven CBT Tools: https://www.naumitarishi.com/proven-cbt-tools-made-easy

Which moment of your day could use a few slow breaths? Tell me in the comments. 💛

07/10/2026

When a worry pops up, write it down in one line, set a time like 6pm to think about it, and go back to what you were doing. When 6pm comes, sit with your list and worry properly.

Most people are surprised that by evening, many worries don’t feel so big anymore. This simple worry time technique helps with overthinking, stress, anxious thoughts and that constant “what if” feeling, so worry stops taking over your whole day.

It feels a little awkward at first. Practise daily, and give it a few days.

Try Worry Time free on Proven CBT Tools, link in bio 🌱

Save this, and share it with a friend who worries a lot. 💛

06/10/2026

👁 5 things you can see
✋ 4 things you can feel
👂 3 things you can hear
👃 2 things you can smell
👅 1 thing you can taste, or take a slow sip of water

Then take one slow breath.

Use it when overthinking, stress, nervousness or a sudden wave of panic pulls you away from the moment. It's a simple way to calm down fast, without anyone noticing. Use it at work, before an exam, in traffic, or at night when your mind won't switch off.

For a more active version of grounding, try Come Back to Now free on Proven CBT Tools, link

https://www.naumitarishi.com/proven-cbt-tools-made-easy

Save this for the next anxious moment, and share it with someone who overthinks. 💛

05/10/2026

Some feelings hit like a wave: a flash of anger, a sudden heaviness, a hurt that rises out of nowhere. 🌊

Fighting the feeling usually makes it stronger. This one works the other way:

1️⃣ Notice what you're holding on to
2️⃣ Allow it. It's okay to feel this
3️⃣ Release it gently, and watch it drift
4️⃣ Come back to now with what you see, feel and hear

It works best in the moment, when a feeling rises suddenly. For older hurts you've carried for years, try Holding On in Proven CBT Tools, link below:

https://www.naumitarishi.com/proven-cbt-tools-made-easy

Save this for the next time a wave hits.

30/09/2026

30/09/2026

Two hours. No reply. And your mind has already decided: she's angry with me. 😟

That first explanation feels like a fact, but it's just one story. When you pause and ask "what else could this mean?", other possibilities show up. She's busy. Her phone's on silent. She has an exam tomorrow.

Once another explanation feels real, the worry often drops all at once.

Next time your mind jumps to the worst, write down two or three other explanations before you react.

Try Looking for Other Explanations free on Proven CBT Tools, link in bio 🌱

27/09/2026

Do you wash your face and feet and change your clothes the moment you walk in, after a long day?

Most of us do. It's just something we've always done.

But that same habit can hold something more.

As you wash up, tell yourself: that part of my day is over now. I will be fully present in this moment.

Let the water carry off whatever you were holding onto — the rush, the noise, someone else's mood. Let changing your clothes be a clean start, not just a fresh outfit.

If you don't already do this, today's a good day to start.

Try it, and notice what shifts for you.

Small rituals, big impact. Part of a series where we look at the everyday habits we grew up with — and what they can still do for us today.

Come back for more. 🌿

wisdom