Psychbigyaan Podcasts

Psychbigyaan Podcast -2 : ‘About Our Campaign- Hami Sunchhau (We Listen) !’ (JUNE)

Post Earthquake- 2015/April-25, Psychbigyaan team has been doing various works related to children and adolescents.
In continuation to that, we are starting our new campaign called ‘Hami Sunchhau-We Listen’ from June 10 for 15 days in Tudhikhel, one of the largest open space in Kathmandu, where hundreds of affected people are staying in tents post Earthquake.

This campaign uses technique called ‘Active Listening’ and provides initial psycho social support to the affected ones. Also this campaign is supposed to be used and be helpful to caregivers, volunteers, army personnel around there. Our target groups are mostly adults, youths and care givers. We will be using ‘Active Listening technique’ and ‘Solution Focused Approach’ while handling the sessions there. And in case of severe problems, we are interested to link them to the professional and help them as needed.

Please give listen to our Podcast to know more about our Campaign. Podcast gives information about The Campaign, Target Group, Benefits of this Program, Expectations and Outcomes, etc.

This Campaign is first conceptualized by Kripa Sigdel ,coordinated by Sujan Shrestha and helped by Sanjeev Bhandari and Alisha Adhikari. We all are Psychbigyaan team and are actively doing works post crisis. We 4 are responsible conducting sessions for this Campaign.

And, we are also grateful to the supporters ‘Youth Action Nepal (Quake Volunteers)’ for providing us Space and Volunteers and ‘Jackie Dickinson’ for supporting us with other necessary required Materials.

Podcast Youtube Link:

Podcast SoundCloud Link:

Feedback related to ‘this Campaign’ and our ‘Podcast System’ will be highly appreciated.
Also let us know if you want to hear discussion on certain issues related to Psychology or Mental Health or post crisis situation.

Also, we will be grateful to hear your stories if you have. Please let us know, we are here.

We Listen-Because We Care!

Our email address:

(Report by Kripa Sigdel)

Recent Activities

ToT on Post Crisis Pychological Care

ToT on Post Crisis Pychological Care

June 3, 2015


Psychbiygaan team gave training to the 8 volunteers of Rise Nepal on the topic Post Crisis Psychological Care on June 2, 2015. It was conducted on the venue of Global Peace Foundation at Kamaladi, Kathmandu. The team members Kripa, Sujan and Sanjeev divided the session among themselves. It lasted for more than 3 hours.


Kripa started the session introducing team and session format for the day. Then, Sanjeev began the session with the relaxation techniques and mindfulness that can be applied to the affected children in the schools. It was a lively session with live practice and demonstration.

Then Kripa and Sujan jointly presented on the general topics of psychological care for more than 2 and half hours.. They taught the simple techniques and ways for post crisis intervention.They also talked about self care, counseling to children and dealing with affected people. The session saw many activities that made the participants more observant and not bored.


The most satisfying outcome of the session was the positive response from the participants. They told the trainers that they got many information which they can apply in the field while volunteering. Psychbigyaan team is thankful to Rise Nepal who believed in the team and gave this opportunity to share the knowledge. The team is encouraged and motivated to do such activities more in the coming days.

(Report by Sujan Shrestha)


Breathing and the Mental Health

Breathing and the Mental Health


– Sanjeev Bhandari

Food, cloth, shelter and sex are the basic needs, describe by the Abhram Maslow. However, air is the ultimate need. Human nature does not put the easily available things on the list of important, but without air, life is not possible also for the few minutes. May be, if air would have cost some price, people may run after it putting all the things aside. Any way the relation between human and air is uncountable.

Respiration is the important process of human activity. The unique thing about respiration is, it works voluntarily as well as involuntarily. It means, respiration is not only over subconscious control but also can be controlled consciously.

If we look it carefully, we can find the different rate of respiration of different persons. It varies under the normal situation as well. If we look it minutely, no person has a same respiration rate. Then what cause the rate of respiration different – they are certainly a body and/or a mind. Breath is said to be a bridge between mind and body. If the physiology changes so do the respiratory rate and in the same way if the psychology changes, the respiratory rate also gets changed.

For every mental state there is equivalent rate of respiration. For instance, fear and boredom have their own respiratory rate. There is a mathematical accuracy between them. There is no possible chance to get fear and boredom with the same type of respiration. Each mental state comes with a unique type of breathing, with unique length and depth.

Try to identify your breathing during the days. You will certainly find how it works under different condition of mind. Let’s be aware of your breath on every situation wherever and whenever you are. And one day you will sure find the science of breath. Be aware of it, when you get rest, walk or, when you get angry or when you are felling happy. Monitor it at every state of life. Look at it carefully how it goes in, how deep it goes and, in which speed it goes. Feel it wherever inside your body it enters.


After practicing it in the daily basis, we can understand our breath. And the day when we get total knowledge about it, than its now our turn to make the breathing style according to our choice, it’s our turn to control the breath. To control something, firstly, it is necessary to study about it. After gaining the knowledge, we will be the master of it. Now we can make our breath according to the mental state which we prefer. We learn to breath, which can make us happy and positive thinker. We get succeed in every step of life simply by breathing. Now the mind is under the control, because the breath is. There are two ways of controlling the mind, one is controlling it directly and another is controlling it with the help of breath. As working with breath is easy for most of the person, it is recommended to start with the breath.

Just give some time per day, simply to practice it specially. Choose a clean environment with a sufficient air to flow, sit on any easy posture keeping the back and the head straight. Now loosen your belt, cloth or anything else which you feel tight enough to your body. You may close your eyes. Relax each part of your body and now just be aware of your breathing and be aware of your thought. Look at it, do not evaluate your thought and breath, and just let it go. Now start to breathe long and deeply. After doing it for few minutes, breathe normally. Now, again, look at your thought. Try to identify the type of thoughts before and after the practice. Mentally speak some positive affirmation and slowly get out of the practice. Make it a daily routine; choose you comfortable time for this. It does not require a much time. Give a small portion of your life to enter into yourself and you will definitely find some change within you. It helps you to be mentally healthy.

(The writer is a psychology graduate )

PNN School Initiative Recent Activities

Psychbigyaan team Visted the school!

‘’We need Counselors in Every School’’- This has always been one of the major belief of Psychbigyaan team.

With the motive of awaring students about transition and letting them know about Psychology and Mental Health, Psychbigyaan team Kripa Sigdel, Sujan Shrestha and Sanjeev Bhandari visited a school named ‘’Gyan Bhumi Secondary School’’ of Futung Nagarpalika, Kathmandu on Sunday, 14 December.

The team gave information to the 55 students of class 9 and 10 for 2 hours. The program combined the information sharing, games, Psychological tests, motivational tips, meditation, relaxation techniques and question and answer round. This made students not feel bore despite long class hours. Also, being Psychology Graduates, Psychbigyaan team created a friendly information sharing session for students which made students to enjoy and receive the information with fun.
Firstly, the sessons started with the introduction of the team, Psychbigyaan and whole class. Then Sujan Shreshta talked about transition, identity crisis and many psychological aspects of that age. He also mentioned about identity and identity crisis in teenagers. He also explained the confusions and how to minimize it. He also talked about the dangers of falling into the bad trap of drugs due to the stress , anxiety and peer pressure in that age group. He made them aware about the psychological problem taking toll on young people’s mind and about increasing suicidal rate among the teens.Then the team conducted WAT (psychological tests ) to the students. It was a fun session.

Kripa giving her presentation
Kripa giving her presentation

Then, Kripa Sigdel talked about motivation and the need of motivation for students. She also shared 10 tips that can help students to remain motivated in studies and all round development.Then team tried to make the session fun thing including games and feedback sessions. Team also motivated students to challenge and put their strong foot forward.

Then, Sanjeev Bhandari,explained how important is positive thinking. He talked about 6 important steps improving life. Those were vision, visualization, oxygenation, auto-suggestion, celebration and action. He also conducted a minute relaxation session for students.

Hence, the program ended informing about whom to contact when in need of any help, especially, psychological help. Psychbigyaan team focused on how important is sharing and releasing any kind of stress. The team also tried to make students capable of self-help when get some mild psychological problems.

Finally, after some question answer session and feedback session, program ended. Feedback sessions made the team realize how important is such sessions and how important is to conduct these session again. The team left school exchanging thanks to students and teachers. It was good experience for the team and team psychbigyaan is proud for conducting this.

(Program:- ‘’Counselors in Every School’’ is a program by Psychbigyaan team)

Kripa selfieng with other Speakers with students of class 10.
Kripa selfie-ing with other Speakers with students of class 10.
capturing class 9 students in a frame with Team Psychbigyaan.
capturing class 9 students in a frame with Team Psychbigyaan.