The purpose of Anger Management is to help people that have problems with their anger so they can understand why they get angry, and to use different strategies on how to control that anger. Some types of behavior therapy are used to help these people such as Cognitive Behavior Therapy (CBT), Rational Emotive Behavior Therapy (REBT), Acceptance and Commitment Therapy (ACT), and Dialectical Behavioural Therapy (DBT). People have a partner, a child, a parent, a roommate or colleagues with whom they interact daily. These interactions are the most common source of the anger outbursts that fuel the need for anger management. The purpose of practicing some simple techniques is to reduce your sensitivity to minor irritations and help you cope in more effective ways. What Is Anger? Anger is an emotional state that occurs when unexpected things happen to you, or around you, that you don’t like. The feelings you have can be as mild as annoyance, and as extreme as fury and rage. It’s important to know what anger is so you’ll be able to express it in productive ways instead of damaging behavior. It is a normal feeling that everyone experiences from time to time. We all get angry occasionally if we are cut off while driving or if our favourite team loses in the competition. However, some people feel like they can’t control their anger and experience it more often or intensely than others. If this is the case, it might be affecting their life and the lives of those around them. Types of Anger? There are several different types of anger. Some anger is healthy and appropriate, like the rage of righteous indignation to protest something that is unjust or evil. It comes from the fight or flight response we all have when we face a crisis. There are three types of anger that can shape how we react in a situation that makes us angry. Passive Aggression: A person who uses hostility in a passive way. This is when someone is actually feeling hostile toward another person or group, but does not let it show directly. Open Aggression: When someone says what they are thinking and feels openly. This type of anger can be more constructive than passive aggression, as at least it is out in the open. Assertive Anger: When a person expresses anger directly and firmly, this type of anger is sometimes the best for getting things changed for a better situation. Causes of Anger: People can feel angry for many reasons. For example, someone might become angry if they feel threatened, frustrated, or invalidated. The below lists examples of events and circumstances that might cause anger in different people:
Anger is an emotion that has many causes and triggers. It’s normal to feel angry about certain situations, but you need to take responsibility for it in order to handle it appropriately. Circumstances that may activate feelings that lead to anger include:
The feeling of anger can be caused by many things. It can be the result of a real or perceived injustice, being controlled or manipulated, neglect, being lied to, and so on. Anger is a natural response to these types of occurrences. Signs and Symptoms: Your body and mind go through a variety of emotions when you’re angry. Anger affects the mind and body, and has different signs and symptoms for each. Let’s review some impacts that anger may have on you. Impacts that anger may have on the body include:
Impacts that anger may have on the mind include feeling:
There are behaviours and feelings associated with anger including:
Effective Strategies to Control Your Anger Anger can lead to stress, frustration, and ultimately anger management issues. However, it’s important to learn how to manage your anger in a healthy way. Controlling anger is very important in life – but learning how to control your anger can be challenging. It is not easy to control hostility and anger. If you find that you are often angry, it could be because something is out of balanced in your life. Here are some effective anger management strategies to help you control your feelings and reactions when you’re dealing with other people. Think before you speak Before responding to a stressful situation, such as a family argument or a disagreement in the workplace, take a few moments to collect your thoughts. Take a deep breath and count to ten silently before responding. Often, the tone of your response will convey something entirely different from what you originally intended. Once you’re calm, express your anger We all get angry. Most of the time, it’s not a big deal: you express your anger, bounce back, and move on. It can also lead to long term intractable conflicts that cause serious harm. When you’re upset, the first reaction most people have is to get angry and blame the other person. But if you feel anger coming, try to do the opposite. Don’t get mad; get smart. As soon as you’re thinking clearly, express your annoyance, anger in an assertive but non confrontational manner. State your worries and needs clearly and directly, without hurting others or trying to control them. Get some exercise Physical activity can help reduce stress that can cause you to become angry. Staying active by participating in a physical activity that is fun for you, such as walking, running, swimming, dancing or other types of physical exertion should help reduce stress and possible episodes of anger. Take a timeout Often, daily life can get very stressful. Give yourself short breaks during times of the day that tend to be the most difficult, and give you a timeout! A few moments of quiet time, alone or with your partner or a friend, might help prepare you to handle what’s ahead without getting irritated or angry. Identify possible solutions Step up to your problems, not away from them. Face the music and get ready to sing a different tune. It’s time to get real and tackle what’s really getting in your way! Use humor to release tension Know when to be funny. Laughter rejuvenates your body and feeds positive thoughts. You can feel better and reconnect with others. Lighten a tense situation by telling a joke, or use humor to help you change your perspective on what’s making you angry. Practice relaxation skills When your temper flares, the most important thing you can do is pause, take a relaxing breath and use a relaxation skill to calm your emotions. Think of something relaxing you can picture or imagine, such as a walk on the beach. You may also want to use another relaxation technique like repeating a calming word or phrase. Using several different tactics can help lower anxiety while keeping you in control. Know when to seek help Everyone gets angry at times, but if your anger seems to be out of control or is causing you problems in your work or relationships, ask a mental health professional for advice. Treating anger early may help prevent the need for more serious treatments and interventions later. Understanding anger: Anger is a normal, healthy emotion that conveys a message about a challenging situation. But when you react to anger with aggression, your message gets sidetracked. That’s because communicating anger in an aggressive way can trigger the same reactions in others that you want to avoid (such as guilt, shame, and withdrawal). Understanding anger helps you recognize it, understand its source, and respond to it appropriately. Once you understand your anger, you’ll be able to create an action plan for dealing with it in more useful ways.
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You’ve probably heard about anxiety many times, but what does it actually mean to feel it? Anxiety is a common mental health problem that refers to being in a consistent state of concern or displaying excessive amounts of fear. Everyone worries about things now and again, but to suffer from anxiety means that worrying has a weakening impact on your daily life. Anxiety disorders are a type of mental health condition which increases day by day. Anxiety makes it challenging to get through your day. Symptoms include feelings of nervousness, irritable, restless, panic and fear as well as sweating and a rapid heartbeat. Treatments include medications and cognitive behavioural therapy. Your healthcare counsellor can design a treatment strategy that’s best for you. It’s normal to have some anxiety. You may feel anxious or nervous if you have to face an issue at work, go to an interview, take a test or make an important decision. And anxiety can even be beneficial. For example, anxiety helps us notice harmful situations and focuses our attention, so we stay safe. But an anxiety disorder goes over the regular nervousness and little fear you may feel from time to time. An anxiety disorder happens when:
What are the types of anxiety disorders? There are some types of anxiety disorders, including:
What causes anxiety disorders? The most common aspects that cause anxiety disorders are: Family history: People who have a history of mental health issues in the family may commonly have problems with anxiety. Stressful events: Stress at the workplace, career tension, loss of a loved one, or troubled relationships, can also cause symptoms of anxiety. Health issues: Disorders such as thyroid problems, asthma, high blood pressures, diabetes or a heart disease can also cause anxiety. People suffering from depression can also evolve symptoms of anxiety disorders. For instance, someone who has been suffering from depression for a long period may start to collapse at work. This can then cause to work-related stress which could develop anxiety. Substance use: People who are heavy users of drugs, alcohol and other substances, cause anxiety problems when the impacts of the substance begin to wear off. Personality factors: Sometimes, people with specific personality features such as perfectionists or people who like to be in control, develop anxiety-related issues. Symptoms of Anxiety Disorder : Anxiety disorders come with a wide range of symptoms, although not every person with anxiety shows all the same symptoms. The following are Symptoms of Anxiety Disorder:
High anxiety may also lead to a worsening of chronic health conditions, such as asthma, chronic pain, high blood pressure, or diabetes. TREATMENTS – Anxiety disorders can make it tough to get whole day. Fortunately, there are various kinds of effective treatments for anxiety disorders. Anxiety Treatment at Home : If you have anxiety, your healthcare counsellor may have prescribed medication. Medication can assist many people, and maybe it worked for you. But maybe it didn’t help. Or maybe you’d just rather try to control your anxiety without drugs. If that’s your aim, you may have begun looking for option, natural and homemade strategies to manage anxiety and stress. There’s no all-purpose solution. What works for another person perhaps not work for you. What will work for you is probably to depend on the type of person you are and what approaches best fit into your life. The following are some suggestions can help you to get started treatments at home to get rid of anxiety. 1. Manage your caffeine consumption. Anxiety naturally increases your arousal. So does caffeine. You know that rise of energy or wakefulness you feel after drinking a Red Bull or cup of coffee? If you’re already anxious or depressed, caffeine can make you feel even more anxious. It can also retain you up at night. Limiting caffeine consumption, and cutting off caffeine six hours before bed, can also help you to control on anxiety. Coffee’s not the only culprit. You might also want to pay attention to other ways of consumption of caffeine, as it might be hidden into your diet. Candy bars, chocolate, protein bars, energy drinks, some specialty water, chocolate or coffee-flavoured ice cream, soda, decaffeinated coffee and hot chocolate all includes some caffeine. 2. Get enough sleep. People’s are different, but most people should try to get seven to nine hours of sleep every night. Everyone needs a good eight hours of sleep to feel well rested. If you’re in the habit of staying up late and getting up early, you’re probably not getting sufficient sleep. When you don’t get enough sleep, your body and brain don’t get the break they need to recharge and reset. 3. Consider your diet. An unhappy digestive system may make you feel bad emotionally. A balanced diet that contains yogurt, kefir, kombucha, pickles, and other foods containing probiotics can improve mental health, leave you feeling less anxious, depressive, and improve your digestive health as well! 4. Limit social media. If you feel anxious and stressed when you can’t check your Facebook, Twitter, Instagram, Snapchat, Whatsapp or other social media accounts, you might want to consider taking some time away from them. Slowly reducing the amount of time you waste looking at your phone, tablet, or computer each day can help you work with your anxiety in manageable doses. If you want reduction, it might be helpful to use an app that tracks how much time you spend on your device. 5. Practice yoga. Doing Yoga everyday can allow you to tune into your body with movement and mindfulness. By being more aware of your body’s sensations and signals, you can become better capable to know anxiety when it starts to bubble up. As you become more tuned in to your body, you can attend to the anxiety before it gets staggering. 6. Exercise regularly. Physical Exercise releases endorphins, adrenaline, and other “good” chemicals and hormones in the body. It is also useful to relieve stress. But like meditation, physical exercises are not a once-and-done activity. To see the most benefit, it’s important to exercise daily. If you haven’t exercised in a very long time, or ever, start by doing a little each day. By slowly raising the amount of time you spend exercising, you will begin to build stamina and strength. 7. Practice Deep breath exercises. Deep breathing stimulates the vagus nerve, which runs from the top of the spine to the stomach. Stimulating the vagus nerve triggers the part of the nervous system that helps the body calm down. Stimulating this nerve has been shown to help lessen anxiety that resists other types of treatment. The amazing fact is that you don’t have to go to the doctor’s office or clinic to stimulate the vagus nerve. You can do it every single by yourself through deep breathing exercises. 8. Practice mindful meditation. Mindful meditation has been shown to help lessen anxiety and depression. You can discover mindful meditation apps for your phone. YouTube videos and other online resources can also be useful when you first start meditating. Many people think the target of meditation is to clear the mind of all thoughts. That’s not true necessarily. Throughout guided mindfulness meditations, you pay attention to an “anchor,” including your breath, natural sounds, or a mantra. Every time you are carried away by a thought, you bring your attention back to the anchor. It’s natural to have these thoughts, but each time you bring your attention reverse to your breath, you’re mindfully meditating! People who experience a high level of anxiety and depression may find meditation very difficult at first, but don’t give up. With practice, anyone can master to meditate. 9. Work with a therapist. Therapy can help to reduce anxious and depressed feelings. Counselling provides a safe, comfortable and non-judgmental place to talk about what’s on your mind. When searching for a therapist, it’s necessary to find one who’s a good fit for you. If you don’t “click” with a therapist or psychologist, it may be difficult to feel comfortable and relaxed enough to share what’s on your mind. You don’t have to try all of the ideas listed above to start making a difference in managing your anxiety. The essential thing is to get started. To begin, select a few that feel comfortable to you and give them some time. Before you know it, you might be feeling little anxious! There are effective treatments for anxiety Treatment is tailored to the diagnosis and identification. Effective options include: Lifestyle changes, such as skipping caffeine, exercising regularly, and avoiding medicines or substances that might source anxiety symptoms. Mind-body approaches, such as deep breathing, meditation, mindfulness, and techniques to relieve muscle tension and promote calm. Psychotherapy– Psychotherapy is likely cognitive behavioural therapy (CBT) and exposure therapy. CBT guides people to challenge and reframe distorted or unhelpful anxious thinking, because thoughts influence feelings and actions. Exposure therapy assists people tolerate and calm anxiety by gradually exposing a person to feared situations or objects under guidance from a therapist. Medicines, such as short-acting drugs called benzodiazepines, which are taken as necessary when anxiety rises. Low doses of some antidepressants, specifically selective serotonin reuptake inhibitors (SSRIs), help relieve anxiety when taken on daily bases. A healthy body requires a healthy mind. And sleep is an essential part of mind health. Lack of sleep negatively affects decision making, learning, memory and driving ability. Millions of people don’t get enough sleep. Here we at Psychologie India help you to improve your sleeping habits and mental health. While poor sleep is a symptom of psychological disorders, there is also evidence that short sleeps may contribute to a poorer psychological state. People display more depressive symptoms after one night of poor sleep than after a period of partial sleep deprivation that is followed by a full night’s repose. We all know that getting a good night’s sleep is essential for our body. It helps us learn, boosts our memory, and keeps our wits about us. But going without sleep can have the opposite effect fast weakening our mental faculties and making us irritable and difficult to work within the following day. Sleeping for at least seven hours will help keep your mind clear and at its best for the day ahead. Lack of sleep affects your brain Your brain needs enough sleep in order to function properly, and sleep deprivation can affect your health. As little as one night of bad sleep can have a serious effect on your decision-making. Lack of sleep affects the area of the brain that controls alertness, attention, decision making, and cognitive processes. When you’re tired, the brain’s reward centre also gets activated and dials up your craving for sweets and high carb foods far more than when you’re well rested. Sleep disorders are on a rise these days and it is a matter of concern for us. People have become really dull, have lost their energy and are suffering from a variety of diseases including obesity, diabetes and cardiovascular diseases. They require proper sleep uninterrupted over 6 to 8 hours and regular exercise for at least 30 minutes for one hour in the morning and evening. Symptoms of sleeping difficulty may include:
Causes of sleeping difficulty may include: Common causes of Sleeping Difficulty include:
Following are the best foods that will help you sleep better: Looking for a natural way to help you fall asleep faster?Snacking on the right foods might be the simple solution. 1. Milk When you can’t sleep, try having some warm milk before bed to help you doze off quickly. Milk contains tryptophan, calcium, and D, all of which promote sleep. Make sure you’re using a brand that’s unadulterated so it has no preservatives, hormones or additives, and make it a little healthier by adding a pinch of turmeric for anti-inflammatory and digestive properties. 2. Almonds Almonds and homemade almond milk are wonderful foods to help you sleep better, especially if you’re stressed out or have a tougher time falling asleep. They contain melatonin, and are also repair foods that help the body repair itself during the night which makes it an excellent choice before bed. Make sure to have a few almonds for dessert after dinner, or some almonds with your homemade almond milk for a sleep inducing snack at night! 3. Bananas Bananas contain tryptophan, a vital component in the production of melatonin, allowing your body to naturally manufacture more. Bananas are a great way to kick-start and end your day. Our body recharge during sleep, and bananas have very high potassium content. They are one of the foods that the body uses for building and repairing muscles. Bananas also have niacin, which helps relax nerves, reduce stress, and prevent illness. 4. Chamomile Tea Chamomile tea has long been used for its soothing properties and to help people relax. Adding chamomile tea to your evening routine can help you fall asleep faster and stay asleep longer. 5. Chocolate Chocolate may be the preferred way to end a day. Chocolate is an effective way to improve sleep when you can’t sleep, aim for dark chocolate – but not more than an ounce and a half of it overall. Dark chocolate contains magnesium that can help you relax. PreventionGood sleep comes from good sleep habits. Following steps helps to get good sleep:
The Relationship between Sleep and Mental Health If you’re looking for an effective way to improve your mental health, one way is to start by getting a better night’s sleep. Research is revealing that the relationship between sleep and mental health is complex. While sleep has long been known to be a consequence of many psychiatric conditions, more recent views suggest that sleep can also play a causal role in both the development and maintenance of different mental health problems. The brain controls both mental and physical health. However, the relationship between sleep and mental health is not obvious. There are, however, some common links. For instance, a lack of good quality, refreshing sleep can lead to changes in mental health. Unfortunately, people with diagnosed psychological conditions find it hard to sleep well. On the other hand, certain psychological conditions may be linked to sleep problems. Many people feel that marriage is easy and smooth stroll on a field of roses. But the reality is different. There are some questions or problems related to marriage which give couples a hard time. Marriage counselling is the way out of this problem. The professional best nearest counsellors would have the proper ideas with them to get the couple back on track with each other again and they would be living a happy life again.
What is marriage counselling? Marriage counselling gives couples an opportunity to explore the strengths and weaknesses in their relationship. A marriage psychologist will work with both people in the relationship to understand and improve how they communicate and problem solve, increase intimacy or affection, set goals, and make commitments. Although marriage counselling is usually sought when a relationship is struggling, it can also be a tool for those who want to deepen their connection. Marriage counselling can help with:
Why Should People Seek Marriage Counselling? When faced with marriage-related problems, couples seek professional intervention in the form of marriage counselling. Marriage counselling is a type of therapy that seeks to resolve couples conflicts, improve communication between partners, and clear misunderstandings in a couple’s mind. Counselling provides you with an opportunity to reflect and deliberate upon your relationship issues. It helps you realize what is at the root of your disputes before any permanent damage has been done to your union. How does marriage counselling work? Marriage counseling is an effective treatment for saving troubled marriages. A counselor or therapist will meet with both you and your partner to pinpoint the sources of conflict and resolve issues that threaten the relationship. Marriage counselors are trained to help couples get back on track and identify ways to strengthen their bonds as a couple. Expect weekly or biweekly sessions with your counsellor. During the first session or two, you may be asked to fill out long questionnaires about yourself and your partner. Your marriage counsellor may ask each of you to live apart for a period of time until the two of you can overcome your differences. Marriage counselling can help you improve your relationship with your partner. This includes open communication, problem-solving together and discussing differences in a calm manner. Marriage counselling is not a quick fix; it is a process that may take time. Your counsellor can help you learn skills for improving your relationship with your partner. Few things to keep in mind when you are going for marriage counselling :
When Is Marriage Counselling Effective? If you are considering marriage counselling and are eager to improve your relationship, then you are more likely to find it effective. However, if your spouse is unsure about the process and unwilling to participate, you may want to wait until both of you are ready for marriage counselling. If you have realistic expectations about the process, you will be less likely to get discouraged. Marriage counselling does not have to be the last stop before saying “I do” to divorce. In fact, marriage counselling can be effective at just about any point in a relationship. It doesn’t matter whether you’re newly married or have been together for decades — counselling can make a real difference. Geriatric Psychology is the branch of psychology that focuses on the mental health and well-being of older adults. It includes the biological, psychological, and social aspects of aging. Counselors who specialize in geriatric psychology work with people age 65 and over to reduce the symptoms associated with: Depression, Anxiety, Memory loss/Alzheimer’s disease, Dementia, Parkinson’s disease, etc. Geriatric psychology is a subfield of psychology and, by definition, the psychological approach to the study of human aging. This field strives to give older adults the best quality of life possible through the examination and treatment of mental illness and physical conditions debated to be prevalent in elderly populations. How to Find a Geriatric Psychiatrist As people age, they experience a natural decline in cognitive and physical abilities, especially if they’re dealing with a chronic mental health condition like anxiety or depression. Geriatric psychiatrists are healthcare professionals who specialize in treating the wide range of mental health issues that develop as people grow older. Geriatric psychiatrists can also provide care for other related conditions like Alzheimer’s disease, dementia and psychosis. Geriatric psychiatrists are psychiatric doctors focused on treating older adults. They help people cope with stress, address mental health disorders, and manage transitions within their life–from home to a nursing facility, for example. Your priorities for finding a doctor for your elderly parent should be to find someone who has the ability, knowledge, and experience to treat your aging parent’s condition. You may also want a psychiatrist who is close to home or in the same area as your elderly relative’s nursing or care facility. A person that is looking for help needs to know if the doctor they are seeing has the experience and education to treat their needs. A geriatric psychiatrist can help discuss and treat physical, emotional, and cognitive issues associated with older adults. The Vital Role of Geriatric Psychology Geriatric Psychology plays an important role in the health of the elderly population, and is one way that psychologists can focus their work directly on their last stage of life. Clinical counseling is most often associated with newer clients, but Geriatric Psychology combines it with age appropriate treatment to help those that suffer from physical and cognitive issues. To help people cope and understand illnesses that affect them emotionally and physically, geriatric psychology plays a vital role in the health of the elderly population. For example, in Alzheimer’s disease, the destruction and death of nerve cells causes both cognitive and emotional issues such as memory failure, personality changes, and problems carrying out daily activities. In addition, patients with this illness may often mistake loved ones for someone else they know or they may not realize that they have any personal relationships at all. Thus, in order to help individuals with Alzheimer’s learn more about their lives such as medical history and social network analysis, geriatric psychologists use therapy techniques used in clinical counseling. These are important roles of geriatric psychology which are beneficial to both patients and caregivers alike. Life in old age is very different from life as a young adult. Aging can bring about numerous health issues, and these issues often occur alongside psychological changes. When elderly individuals suffer psychological disorders such as Alzheimer’s disease, they need to seek advice from geriatric psychology doctors as well. In addition, social problems and/or any other worries the elderly may be experiencing usually require the advice of a counseling psychologist. As a result, the role that geriatric psychology plays in the physical and mental well-being of seniors has become invaluable. With all the new discoveries about mental health, people are becoming more and more aware of these issues. Unfortunately, most of this awareness only exists in a privileged part of the population who can afford to have a high quality of life. For developing countries, having to deal with nearly everything from the beginning, their problems tend to be much bigger than mental health. They have to fight against poverty, corruption, civil wars or even natural disasters on a daily basis. And yet, it has been shown that even under those circumstances, building a mental health system is positively correlated with economic development Mental Disorder Is The Most Neglected Health Issue in the Developing World is a highly-crafted informative article designed to bring awareness to the topic of mental disorders. What are mental disorders? A healthy body is only as healthy as a healthy mind and vice versa. A mental disorder is a health condition that affects the way you think, feel, or act. It can be brief or remains for a long time. You may have ongoing signs or symptoms, or you may have times when your symptoms flare up and then ease up. We all go through that hard times when we feel upset, discouraged, or anxious. This is normal. But for some people, these feelings are strong and happen often. They can get in the way of doing the things you want and need to do. If this sounds like it might be happening to you or for someone you care about, you may have a mental health problem. What are some types of mental disorders? We all feel sad or stressed occasionally, but mental disorders are different. They cause serious problems with how a person thinks, feels, and acts. These mental issues can last for months or years. Here’s a list of some common types of mental disorders.
What causes mental disorders? Although the exact cause of mental illness is unknown, there are a number of factors that may play a role in risk. Factors such as:
What are the treatments for mental disorders? You may be able to treat your mental disorder at home. This can help you to take care of yourself. Talk with your provider before you make changes to your medications or the kind of therapy you get. This is especially important if you are taking medicines that could cause problems if you stop them suddenly. Treatment for mental conditions includes types of therapy and medicines that normally help symptoms get better. It may also include social support, education on how to manage your condition, and in some cases you may need more intensive treatment like being hospitalized. What is mental health? Mental health is a state of wellbeing that involves our emotional, psychological, and social well-being. With positive mental health, we can achieve our potential, work productively, manage the normal stresses of life, have healthy relationships and make a contribution to our community. Your emotional wellbeing is made up of a combination of your emotional state, mental processes and social functioning. If you are mentally healthy and well, this helps you to see clearly, work efficiently, make responsible decisions, learn from mistakes, develop learning capabilities and make choices that are beneficial to your personal goals. What is the importance of talking about mental health? Mental health is a crucial part of overall health that is often hidden from society. This stigma persists, creating more people living with mental illness. So, why does mental health matter? Mental health matters because it helps ensure we are more productive in our everyday lives. It also helps with how we deal with tough times and face issues that may arise in life. It’s important to understand how to maintain positive mental health so you can thrive as an individual and a community member! Everyone talks about physical health, and for good reason. Physical ailments and diseases are common. But what about mental health? You could say that it’s a little harder to notice when someone is having mental distress, because the signs tend to be a little less visible than injury and illness. Talking about mental health is important for a number of reasons. When we talk about mental health we help eliminate the stigma of mental illness, and those suffering from it are more likely to seek help and learn coping mechanisms. Having honest conversations about mental health helps members improve their overall wellbeing by helping them maintain a state of good mental health that in turn improves their community. What are the signs and symptoms of the most common mental health conditions? Mental illnesses vary from person to person. Some symptoms, however, are common. How much of a role each plays differs from person to person. The earliest signs that something might be wrong include:
How to sustain positive mental health? Try these proactive ways to maintain positive mental health: Exercise. Exercising regularly has many well-known health benefits. It can also help you feel more in control of your own life, more able to deal with stress, and more able to cope with problems when they arise. Getting adequate sleep. Sleep loss is associated to depression and negative mood. Learn how to cope. To maintain a healthy mind, get plenty of sleep. Establish connections with others “in person and online“. People who are isolated from family, friends or community are more likely than others to be isolated. Connections are important to your mental health. Family and friends can play a role in supporting your mental health, but sometimes you may need more support than they can provide. Join and participate in groups or activities that help you connect with people facing similar life circumstances. Speaking with a Mental Health Professional. Talking with a doctor or mental health professional is not always easy. But if you have symptoms of mental illness like depressed mood, difficulty sleeping, changes in appetite or energy level, removal of friends and activities you once enjoyed, feeling agitated and keyed up, or thinking that life isn’t “worth living,” it’s important to seek help as soon as possible. What We Can Do to Help Despite the prevalence of mental illness within our communities, it is often met with incorrect perceptions and prejudice. What can we do to support people with mental illness? If someone you know is struggling with a mental illness, consider following tips to help them seek treatment:
Insomnia is one of the most common sleep disorders. The research shows it is affecting around 20% of the general population worldwide. This can include waking up in the middle of the night, struggling to get a good night’s sleep, or just feeling tired during the day. This can be a problem for many reasons: feeling tired during the day, not being able to perform simple tasks and other things that are important to daily life, anger or depression at what is happening and more.
Everyone has bad nights of sleep from time to time. But if it happens regularly, you may be diagnosed with insomnia. Insomnia is a common sleep disorder that can make falling asleep or staying asleep difficult or even impossible. There are many things you can do to get better rest, like coping with stress or changing your behaviours. Untreated, insomnia can lead to long-lasting health problems like weight gain, diabetes and high blood pressure. Insomnia is characterized by difficulty:
Types of Insomnia There are some types of insomnia including primary and secondary. Primary (or idiopathic) Insomnia is when the sleep disorder is not caused by, or associated with, a medical condition, psychiatric problem or medication. Secondary Insomnia occurs as a result of a medical condition that interferes with your sleep, such as COPD or chronic pain. Sleep-onset Insomnia: It means that, for reasons we don’t yet understand, you have trouble getting to sleep when you go to bed. Sleep-maintenance Insomnia: If you find yourself bouncing between sleep and wakefulness on a nightly basis, or waking up early without being able to get back to sleep, then you may have a type of insomnia called Sleep-Maintenance Insomnia. Mixed Insomnia: It is when you have difficulty both falling asleep at night and staying asleep throughout the night. Paradoxical Insomnia: It is a sleep disorder that makes you feel as if you hadn’t slept. What causes insomnia? Insomnia is a disorder characterized by sleep not being restful, or disturbed during the night. The symptoms of insomnia vary based on the person, and may include:
What are the symptoms of insomnia? Chronic insomnia may cause:
Insomnia Diagnosis If you have insomnia, your doctor will do a physical exam and ask about your medical history and sleep history. They might tell you to keep a sleep diary for a week or two, keeping track of your sleep patterns and how you feel during the day. Your doctor may refer you to a sleep center for further tests. Insomnia Treatment Your doctor may prescribe sleeping pills for a short time if you have acute insomnia. Don’t use over-the-counter sleeping tablets, as they might have side effects and they tend not to work as well over time. For chronic insomnia, treatments can include behavioural therapy that helps change the things you do that make insomnia worse, and learn what you can do to promote sleep. Insomnia Complications Our bodies and brains need sleep so they can repair themselves. It’s also crucial for learning and keeping memories. If insomnia is keeping you awake, here are some symptoms to look out for.
Insomnia Prevention Good sleep habits can help you get to sleep and stay asleep all night long, instead of lying awake in bed. Insomnia is a common problem but it doesn’t have to be. Here are seven tips for preventing insomnia:
Do you find yourself feeling down, stressed and moody after a big meal? It may not be “all in your head.” Research shows there’s a link between food and mood. That’s because your gut plays an active role in producing chemical messengers that influence your emotions. And there are things you can do to optimize your gut variety for improved mood and well-being. Food is fuel for every single emotion you feel. So it’s no coincidence that mood and diet are so intimately linked. Taking the time to eat right on a daily basis not only helps you avoid feeling sluggish and depressed — it also keeps your mind in a cleared, happy state, which makes it easier to reach your goals and be the best version of yourself possible. It’s easy to include the foods that are good for your mood into your diet. As well as being satisfying in themselves, these good-mood foods can make a healthy breakfast or lunch more enjoyable, and some of them make great snacks. The key is to vary them so that you don’t get bored and learn how to prepare your favourites in different ways. Improving your diet may help to:
Most of us are aware that we need to pay attention to the food we eat for a healthier body. But what most people aren’t aware of is that diet can also affect our mood and mental well-being. So, it stands to reason that what we eat directly affects the structure and function of our brain and, ultimately, our mood. Foods that are high in certain vitamins and minerals have been found to boost serotonin levels, the key neurotransmitter that helps mediate moods. Research has also shown that our hormones can be influenced by diet so maintaining a diet rich in natural fat sources like fish oils, avocados and flax seeds are believed to provide a calming effect. Hope you find this article useful! The basic factors to understand in diet and mental illness Sharing Brings Happiness – Sharing brings happiness, and food is one of the greatest pleasures that bring people together. Throughout the world, it’s common to eat family style and share meals with loved ones. Food has been a part of our daily life for generations, helping us celebrate every occasion from anniversaries to get-togethers with friends. By sharing meals, we not only enjoy tasty foods but also strengthen our bonds with family and friends. Disciplined Routine – Having a healthy diet is important because it positively influences your general health and well-being. Eating a varied, balanced diet, including fruit and vegetables, decreases the risk of major illnesses such as heart disease or cancer. An unhealthy relationship with food means that you have an unhealthy diet which has a negative impact on both your physical health and your mental health. Nutrition for Good Health – By improving your diet, you can reduce symptoms of illnesses such as depression and bipolar disorder, and make strides towards living a more fulfilling life. Simply incorporating some of the following foods into your weekly meals will help keep you healthy and happy. Must Include – Pre and probiotics, curd, fresh fruits and vegetables, whole grains all have an important role in the diet of a person with mental illness. It is not just the food which you eat but it’s also what you should not eat that makes a difference to your health. Must Avoid – Deep-fried, processed food and food and beverages with high sugar content should be avoided to have a healthier diet because both kinds include adverse effects on mental wellbeing and health. Foods to Improve Your Mental Health and Wellness We all generally know the benefits of fresh, healthy food on the body – but how about the mind? Here’s a list of some of brain-healthy foods: Oily Fish: Oily fish is great for your brain, and is found in salmon, trout, prawns, mackerel and sardines. A diet high in Omega 3 fatty acids can help to boost feelings of mental health and wellness and reduce levels of anxiety. Berries: Blueberries and other berries contain a higher level of antioxidants than most fruits and vegetables. Antioxidants help to repair damaged cells and combat free radical damage. Berries are tasty, yes, but they also contain a bunch of important nutrients that benefit the mind and body. Of all the berries available, strawberries and blueberries come out on top when it comes to adding some color to your plate and keeping you feeling fabulous. Yoghurt: Stress, anxiety and depression are all linked to the brain-gut connection – your mood is directly affected by what happens in your guts. Take care of yourself with foods like yoghurt which contain probiotics, and make you think more clearly and increase your happiness. Wholegrain: Wholegrain contain tryptophan, an amino acid that converts to serotonin in the body. Serotonin is the ‘feel good hormone’ that helps us feels relaxed and happy. So there you have it – the perfect sidekick for a healthy lifestyle. Wholegrain are natural mood boosters – and can actually improve your well-being. Walnuts: Walnuts are not only a great source of omega 3 fats, keeping your heart happy, but also an excellent source of anti-oxidants. All of this means they can help us to keep our brain healthy while we age. Walnuts are packed with the essential omega-3 fatty acids that help to improve both physical and mental health. Leafy Greens: Blending a wide array of leafy greens into your diet can provide a number of benefits, including improved mental health. Leafy greens, like spinach and kale, are also packed with antioxidants and nutrients that work to protect the brain against damage, reduce the risk of Alzheimer’s disease and improve memory. Beans: Beans do more than fill you up – they help improve your health, too. Loaded with fiber and antioxidants, legumes (like beans, chickpeas and lentils) keep your blood sugar stable, keep you fuller for longer, burn more energy and enable you to think faster. Plus, they contain the vitamin thiamine, which is essential for the production of acetylcholine – a neurotransmitter that’s needed for memory. The final word on diet and mental healthWhile it may not be easy to visibly see the effects of healthy diets on mental illness, we know that a poor diet is linked to bad mental and physical health, as well as a weaker immune system. Eating foods that are not balanced can lead to long-term health problems like diabetes. If you need help, speak with a dietician or even your doctor. They can advise you on diet and mental illness, what foods you should include and what you should avoid. Every single day, in every corner of the world, millions of people make the decision to eat a piece of bread with their morning coffee. While many don’t even think twice about it, they never know that their seemingly normal action can have a deep impact on their mental health and mood. After all, nutrition plays a significant role in mental health and one’s wellbeing. A good diet has been shown to improve people’s mood as well as help with treat underlying symptoms or prevent depression and other mental illnesses. Paying more attention to your diet can be the first step to improving your mental health and overall wellbeing. Meditation benefits our mental health in infinite ways. Trauma, anxiety, depression, unhelpful psychological patterns are each soothed through awareness. Meditation is a practice of becoming more aware in your day-to-day life. It is a moment-to-moment practice. Meditation quiets the mind, calms the nervous system and cultivates compassion, presence and happiness. It is healing and transformative.
The main meditation techniques are: Mindfulness of breathing meditation is a technique that helps you concentrate your mind, become aware of all your thoughts, and function more effectively. Meditation on Friendliness can be divided into two main types: meditation on love for oneself and meditation on love for others. The first type is just like a chamber in which to store the two other types: peaceful and helpful feelings, so that they can be easily retrieved at a later time. Insight Meditation is one of the most popular types of meditation used today. It is developing a greater cultural profile with increased recognition by the entertainment and business communities. Meditation vs. Mindfulness: What’s the Difference? There is a lot of talk about mindfulness and meditation and how different they are from one another. Mindfulness is more like a type of exercise that you do. Meditation is an exercise for your mind, where you work with it so that you have awareness and bounce back quickly from events in your life. Both meditation and mindfulness are brain exercises. But, they differ in their approach. Mindfulness is a part of meditation, which is an exercise for the brain to make you more self-aware. It involves concentrating on a single activity, like breathing, and does not require any changes to your daily schedule or lifestyle. Meditation is an exercise for the brain that helps you become more self-aware, control your emotions, and bounce back quickly from stressful events. How To Get Started Meditating? Meditation is proven to benefit both our physical and mental health, but it can be hard to start. From setting the right environment to finding a teacher to talk to, there are many elements to consider when starting meditation. Daily mindfulness can be a great way to incorporate meditation into your activities. Start with something simple, like brushing your teeth. Focus on the sensations you feel when brushing, like the taste and smell. Being fully present during these activities is a great way to focus your mind away from stressful thoughts and emotions. Start meditating today by breaking the habit of thinking about how you’re going to start. Promises can be easily broken when we face a busy schedule and find little time for ourselves. Meditation requires you to put aside some of your personal time, but that’s what makes it so important to do. It’s therapeutic, especially during stressful times, and brings you the calmness and sense of peace that most people are looking for in their lives. How to Meditate? It seems a lot of people are talking about how to meditate lately, so we put together a simple guide for beginners: 1) Take a seat Begin by taking a seat in a comfortable position. You want your posture to be open, with no strain or tension in your body. 2) Set a time limit Start off with a few minutes of meditation each day. You don’t need anything special to begin. 3) Notice your body Now, notice your body. Wherever you find yourself sitting, allow yourself to be in that position. Notice your back in contact with the chair or the ground, feel your legs resting on the floor and perhaps your feet tucked under you if you are sitting cross-legged. Feel how warm or cool the air is against your face, arms, hands and back. If there is a breeze, feel it move past you. 4) Feel your breath Focus on the sensation of your breath as it goes in and comes out of your nostrils. 5) Notice when your mind has wandered Our attention wanders, we become distracted by sounds, sensations, and thoughts, and then we notice and bring our attention back to the breath. This is the cycle of practice: noticing that we’ve drifted away, gently bringing our attention back to the breath, noticing again, bringing back again. The mind will wander more quickly in the beginning of your practice and may take longer to return with some regularity as you repeat this process. 6) Be kind to your wandering mind If a wandering train of thought pulls you away from your point of focus, just come back. It’s that simple. 7) Close with kindness Notice the sensations of being upright — particularly your back and hips. Slowly open your eyes. What Are the Health Benefits of Meditation? When people practice meditation, they are connecting their mind, body and spirit. This helps them to be aware of the present moment. The health benefits of meditation include pain management and stress reduction in children, as well as improved concentration. Those who practice it on a regular basis find that they become more focused and handle stressful events throughout the day with less instances of becoming overwhelmed. It has been shown to help with ADHD, pain, sleep and behavior. Meditation also allows you to calm your mind and realize a greater state of focus. From improving focus to overcoming illness, those who meditate regularly experience numerous health benefits. For instance, studies indicate a regular practice of meditation reduces cortisol (stress hormone) levels in the body, decreases blood pressure and helps to lower blood sugar levels for diabetics. |
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