Dr. Ruhi Satija

01/11/2025

Stepping into a fresh month means giving yourself permission to start again. Wherever you are, you’re allowed to show up as you—no shame, just small check-ins and tiny resets. Here’s to moving gently and celebrating every step forward. 🌱 Which prompt feels kindest to you today?

(Mental health, psychiatrist, psychiatry, therapist, new month, journal, CBT, psychology, gratitude, affirmations, self love, grateful, slow living)

28/10/2025

The things I end up saying in therapy aren’t rehearsed they’re what surface after years of watching people confuse survival for peace and guilt for love.

Sometimes, healing starts with hearing what you were never told you could believe about yourself.

Therapy isn’t about fixing. It’s about remembering.
Remembering that you were never the problem, never the burden, never too much for love to hold.

(Therapy, psychiatrist speaks, CBT, life coaching, affirmations, qoutes, mental health awareness, gratitude, shadow work, healing, new moms, working moms, india)

24/10/2025

The lights have dimmed. The guests have left. The celebrations are over.
So why do you feel... empty?

If you're waking up exhausted, struggling to sleep, or feeling inexplicably sad even though everything went well—this is for you.

Post-Diwali emotional crash is real. Your nervous system has been running on adrenaline, sweets, and late nights for days. When it all stops suddenly, you experience what psychiatrists call "emotional depletion." Your brain is basically at 1% battery.

If you spent days managing everyone else's happiness while forgetting your own... if you're scrolling through "perfect" celebrations feeling inadequate... if you're just bone-tired—you're not alone.

Grab your journal and try these prompts tonight:
📝 What feels the heaviest in my body right now?
📝 If I could give myself permission to rest in one way today, what would it look like?notesbythalia+1​
📝 What invisible labor did I carry during festivities that nobody saw?
📝 Where in my life do I need stronger boundaries?
📝 What would I say to a friend feeling exactly how I feel right now?

You don't need a dramatic detox. Just compassionate, realistic care.

22/10/2025

Twinning for Diwali ‘25 ❤️

21/10/2025

19/10/2025

The festive season is supposed to bring joy, but for many of us, it brings anxiety, overwhelm, and exhaustion instead.

If you're feeling the pressure to make everything "perfect" this Diwali, this post is for you.

Here's something we don't talk about enough: festivals aren't happy times for everyone. For some, they trigger grief over lost loved ones, financial stress, family conflicts, or painful memories. For others dealing with depression, anxiety, or trauma, the societal expectation to be "festive" can feel isolating and overwhelming.

As a psychiatrist, I see how holiday stress affects mental health more than we acknowledge. The constant planning, social obligations, and pressure to create picture-perfect moments can leave us emotionally drained.

Your mental peace matters more than perfect decorations. Your feelings are valid, even if they don't match the "festive mood."

It's okay to:
❌ Skip some gatherings
❌ Order sweets instead of making them
❌ Feel sad when away from family
❌ Not feel celebratory at all
❌ Not have everything Instagram-ready

Save this post as your gentle reminder that your mental health comes first, always.

Which slide resonated with you the most? 👇

15/10/2025

When motherhood feels overwhelming and you start to disappear into the endless cycle of caring for everyone else, remember: You exist beyond your responsibilities. ✨

Your feelings are valid. Your need for space is real.

This isn't about being selfish. When we name our feelings instead of dismissing them, we break free from the trap of invisible suffering. When we reclaim even 15 minutes for ourselves, we're not just recharging – we're teaching our children that self-worth isn't negotiable.

The loop of "I'm disappearing" stops when you pause, breathe, and remember that taking care of yourself isn't a luxury ..it's a necessity. Your nervous system needs permission to step out of survival mode. Your mental health deserves the same attention you give to everyone else's.

To every mother reading this: You are seen. You matter. And you deserve to feel whole, not just functional.

(Motherhood, new mom, working mom, working new mother, post partum, love, carousels, advise, professional help)

14/10/2025

Here are deeper techniques to add to your toolkit:

🌟 Safe Place Visualization: Close your eyes and transport yourself to a place where you feel completely protected. Engage ALL your senses - what do you see, hear, smell, feel? This mental refuge becomes your sanctuary when memories feel too heavy

💪 Progressive Muscle Relaxation (PMR): Tense your shoulders for 5 seconds, then release. Move through your entire body - arms → shoulders → back → legs → feet. This releases the physical tension that anxiety stores in your muscles

🤲 Grounding Through Touch: Press your feet firmly into the floor or run your hands over different textures - a rug, chair fabric, rough wall. Focus on pressure, temperature, texture. This anchors you to the present moment

🚶‍♀️ Gentle Movement: Stretch your arms overhead, roll your shoulders, and do slow neck rotations. Walk mindfully, feeling each step. Movement releases tension and creates a calming rhythm in your nervous system

💨 Box Breathing with Movement: Combine the 4-7-8 breathing with hand movements - raise arms as you inhale, hold them up during the pause, lower as you exhale, rest during the final hold. This integrates your mind and body for deeper calm​

💡 The magic happens when you combine techniques: Try the 5-4-3-2-1 grounding while doing gentle stretches, or practice thought labeling during a slow, mindful walk. Your brain AND body both receive signals of safety this way.

Remember: Every time you practice these, you're teaching your nervous system a new pattern. Over time, calm becomes your natural state 💙

Which technique resonates most with you? Save this for the moments when anxiety feels bigger than you are.

(Grounding, affirm, psychological, therapy, selfcare, tools, india)

12/10/2025

👉For my fellow psychiatrists who've had those cases where nothing seemed to work- this night be the missing piece.

👉NIMHANS just launched the Advanced Certificate Course in Management of Addictive Disorders 6.0 specifically for this gap in our training.
Registration is open now. Sometimes, the best investment in our practice is admitting what we don't know yet.

(NIMHANS, ACCMAD, psychiatrists, residents, mental health, addiction recovery)

04/10/2025

For my fellow psychiatrists who've had those cases where nothing seemed to work - this might be the missing piece.

NIMHANS just launched Advanced Certificate Course in Management of Addictive Disorders 6.0 specifically for this gap in our training.

Registration is open now. Sometimes the best investment in our practice is admitting what we don't know yet.

(NIMHANS, ACCMAD, psychiatrists, residents, Mental Health, Addiction Recovery )

19/06/2025

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