You Are Not Alone In This

Life Events Impact Your Mental Health

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Some cases of depression are often triggered by a traumatic event. Being diagnosed with cancer can affect your emotional health. Feelings of depression, fear and anxiety are very common and normal responses to this life-changing news. Often, people with depression after getting the news of a cancer diagnosis will pretend everything is okay so as to not feel that they would further burden family members.

“The nightmares or recollections may come and go, and a person may be free of them for weeks at a time, and then experience them daily for no particular reason.” John M. Grohol, Psy.D. said.

It is important that you deal with your feelings and you should consider seeking out help from a number of online resources such as online Depression Chat Rooms. It’s impossible to predict how you will react or feel about being diagnosed with cancer. You could experience a number of feelings and emotions such as:

  • Shock and disbelief
  • Anger
  • Denial
  • Guilt and blame
  • Sorrow and sadness
  • Fear and uncertainty

Are you feeling depressed?

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Depression is a medical illness that negatively affects your emotional well-being and impacts your ability to function in your daily life. Depression also not only affects those who have it but also those around depressed individuals. The symptoms of depression will vary between people. You may experience a few or all of the symptoms. These symptoms can also present between mild and severe levels and can include:

  • Feeling sad
  • Feelings of hopelessness, restlessness, anxiety and low self-esteem
  • Loss of interest in the activities you used to once enjoy
  • Changes in appetite
  • Weight loss or gain
  • Insomnia
  • Fatigue
  • Feeling worthless or guilty
  • Difficulty concentrating or making decisions

 

Give Depression Chat Rooms a Try  

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Speaking to someone about your thoughts and feelings is a good start. You can try talking with people close to you, doctors or even therapists. Always remember depression is treatable.

There are a number of different forms of therapy and supports resources you can use. Seeking out support and getting help can sometimes feel very challenging. We often fear that people may judge us or feel afraid about burdening other people with your problems.

Most often we fear people would see us as weak so we pretend everything is okay. One of the support resources people with depression can use is stranger chat, where you can freely and without prejudice seek support and advice.

“Some people, particularly men, are more likely to externalize their depression.” says Shannon Kolakowski, PsyD.

Take Advice to Heart

“A cancer diagnosis strikes at the core of our being. We may feel that life as we have known it is over and we face a dark and painful journey into the unknown with no light at the end of the tunnel.” The Upside of Cancer: How a Terrifying Illness Can Lead You to a New Life by Christopher Foster

Being diagnosed with cancer is not the end. It is okay to go through the emotions, it is alright to feel afraid and you are allowed to ask for help. You do not have to deal with this alone. Find the support platform that works for you and start your journey toward healing your mind. Ask for advice, voice your emotions and feelings and take from that what works for you.

Sometimes, voicing your emotions out loud can be distressing. “When people come to us with a problem, it is almost instinctual to attempt to solve it. This is due to us wanting to help as well as our desire to solve problems.” says Jennifer Artesani Blanks, M.Ed., LMHC. Often people find it difficult to speak about how they feel. This is where Depression Chat Rooms are most helpful. Putting your feelings and emotions into written words could be easier for you. Speaking to others with depression also helps in understanding that what you feel is not uncommon or a sign of weakness. There are millions of people across the globe that share similar emotions, symptoms and even anxiety and fear about being diagnosed with cancer. You are not alone and all that is needed is for you to reach out.

Dealing With Antisocial Personality Disorder Child

 

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Children with antisocial personality disorder (ASPD) often disregard and violate the rights of other children around them. As observed, they can be charming and fun to be around at times, but they usually exploit others and break the conventional rules for their own needs or wants. ASPD makes them act destructively without feeling guilty about their actions that can hurt other people. The disorder usually starts in childhood or adolescence and continue into adulthood. Continue reading “Dealing With Antisocial Personality Disorder Child” »

How To Help Bullies Through School Counseling

A person who bullies is a typical type of person who has low self-esteem and uses a defense mechanism of projection. In psychology, it refers to a kind of behavior wherein negative feelings are thrown or displaced on a less threatening object or person. Usually, the person has a little understanding of oneself and inability to communicate. They tend to cover up their weaknesses by putting up a “cool guy kick-ass” type of attitude that usually deviates from the usual norms of society.  “No one consciously chooses or enjoys being a victim. But we can claim our power.” says Darlene Lancer, JD, LMFT.

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Despite our prejudice we have on bullieS, we should also take note that they are emotionally unstable. This may sound indifferent to some; nonetheless, there is a need to change our dealings with bullies. A lot of times, we find it hard to deal with them because we only focus on their rude behaviors and the victims that they bully.  “Bullies often target individuals who are perceived to be “different” in race, national origin, color, religion, appearance or gender expression.” says Rosalind S. Dorlen, PsyD. Continue reading “How To Help Bullies Through School Counseling” »

Why It’s Not Selfish To Choose Career Over Love At Times

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I should love myself. “It isn’t hard to love ourselves, or anyone else, when things are going well,” says Washington, DC-based licensed psychologist Alicia Clark. “What’s a much taller order is to love ourselves when things aren’t going well, and when we need love most.”

That was the first thing that came to my mind when I was having second thoughts of whether I should split with my then-boyfriend or not.

We started as high school sweethearts. His family knew who I was, and so did my parents. They approved of the relationship, even though we got together at quite a young age.

We stayed as a couple even when we entered university. I wanted to go to California back then because I aspired to become an actress. However, my boyfriend got a scholarship in New York, and I did not want a long-distance relationship, so I applied to the same university he went to.

Things were fabulous at first; it was like we were still in high school. My man would pick me up after my classes and then we would dine out or roam around the city until we feel tired. The setup went on until graduation day came, and a company offered him a job near our hometown.

Don’t get me wrong; I am proud of where I came from. At the same time, however, my dream to become an actress was still there. I could not move back there with him, knowing that I could fulfill my wishes in the big city and not live a life that’s full of regrets. So, I made the biggest decision: I chose career over love.

Isn’t That Too Selfish Of You?

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Everyone has a different way of describing selfishnessAccording to Donna Rockwell, PsyD, “Where Western society and mass media over the years have portrayed self-love and self-care as selfishness and self-indulgence, humanistic psychology and mindfulness interventions promoted in Eastern cultures instead encourage self-care, framing it as self-nourishment, where at the end of the day, we have more “good stuff” left over to give others, rather than less.”For some people, what I did was the embodiment of that. In my opinion, though, being selfish means leaving your better half after a crippling accident or entering a new relationship with someone else without ending your current one. That’s not what happened here.

I decided to go after my lifelong dream instead of settling down with my high school sweetheart, yes. But it was not because I did not think that he could give me a good life or because I felt no love for him anymore. The reason was that I wanted to be able to pursue my passion. I have so many talents to show to the world; I don’t mind going to as many auditions as I can find. I cannot do that if I return to our small town right after getting my college diploma.

Besides, I thought, “If my boyfriend could follow his dreams, why shouldn’t I do the same thing?” A good portion of my life was devoted to this man. I don’t regret that, but I think it’s time to prioritize myself this time.

Bottom Line

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Am I ambitious? Yes. Am I selfish? I don’t believe that I am. As Nassir Ghaemi, a Professor of Psychiatry at Tufts University, states, “This healthy ambition, we might say, is needed in young and able persons; more of us achieve less because we fail to try than fail to achieve because we try too hard.”

It just so happens that I know what I want and what’s right for myself. Life would have been easy if I moved back home with my man. I would probably be a housewife now, taking care of our cute little kids. However, now is not the time to choose love when there’s a lot of things I can do to improve myself out there.

I know it sounds crazy, but you should be brave enough to admit to yourself if you want to prioritize career over love as well.

Why You Should Listen To Music When You’re Working

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A lot of kids, no matter what generation they belong to, always say that they wish they are already adults. In their young minds, after all, they see adulthood as the stage of life in which their parents never have to tell them what to do. They can travel anywhere, eat as many candies as they want, or not do anything at all.

The reality that most kids have no idea about is that being an adult means that you have to work to survive. It is a difficult feat even for the people who have landed their dream job and are doing what they love. That is especially true if you are in a progressive company. Everything will happen so fast; you need to be able to think on your feet. There are meetings here and there, too, and you always have to have new ideas to pitch into your bosses. In short, you cannot get a breather.

Indeed, I feel you right there. What I do when things become too hectic at work is to listen to music. Why should you do that too, you may ask?

It Lowers Stress Level

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The first reason why you should start listening to music while working is that it can lower the amount of stress you deal with every day.  “Music listening has been suggested to beneficially impact health via stress-reducing effects,” says psychologist Myriam Verena Thoma, PhD. Scientists are yet to find out the process that makes it possible, but what’s known is that it is useful even for people who are about to go under the knife. The more the stress-inducing hormone called cortisol gets inhibited, the more your brain can produce the pleasure-inducing chemical called dopamine.

It Reduces Your Proneness To Depression

Stress and other factors can also cause depression. Say, the promotion you have been waiting for has been given to another colleague, or you found out that your better half has been lying to you all this time. Either of that, coupled with the massive pile of paperwork you have to go through, may depress you.

Nevertheless, when you listen to music, the risk of developing depression reducesIn an article he co-authored, Jeffrey E. Barnett, PsyD, states “Some evidence supports music therapy’s use in reducing anxiety, depression, and pain, although the literature is limited.” The idea has come from the fact that some individuals have undergone music therapy for three and six months, and it has a positive impact on the depressed folks. You won’t have to sign up for sessions if you begin playing songs while you’re stressing out, though.

It Allows You To Process Ideas Better

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What I do is look up instrumental music on YouTube and listen to it through my earphones. Whenever I do that, I do not get sleepy, my brain seems to function better, and I can get my work done in no time.

From what I gathered, it is happening due to the Mozart effect. It entails that your ability to think and process ideas tend to improve the more you listen to background music. In an article he co-authored, Jeffrey E. Barnett, PsyD, states “Some evidence supports music therapy’s use in reducing anxiety, depression, and pain, although the literature is limited.”

Final Thoughts

Living a life without songs to play can be a humdrum even when you are possibly unaware of the things mentioned above. Now that you know about the benefits of listening to music, though, you have more reason now than ever to do it while working.

Good luck!

The Downside Of Being There For Your Kids Too Much

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People say that parents experience love at first sight all over again the first time they meet every child they produce. Some folks are afraid that they will not be able to give as much love to the second- or third-born as they have given to the firstborn, but that’s not true. It is only as if the more kids you have, the more your heart becomes fuller. This is the reason why a lot of moms and dads want to become hands-on parents.

Over the years, though, I have realized that there are a couple of downsides to being there for your children too much.

They Become Extremely Dependent On You

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We have a family friend who doted so much on her only daughter. When she was having a hard time with maths at school, they got her a private tutor. Since the girl said she gets tired after walking for five minutes to school, her parents would drive her there. At home, they would not assign chores to her — not even fixing her bed in the morning — because they wanted her to keep on studying. This routine went on until the daughter had to go to another state to attend a university there. That’s when my friend saw the fault in their parenting style.

Of course, whether you stay in the dormitory or have an apartment of your own, you have to clean after yourself. The girl, however, did not know how to do the laundry, fold her clothes, cook simple dishes, or even use a vacuum cleaner. Her place became too messy, and she begged for her parents to come to help her tidy things up. Since it was their doing, though, the mom and dad had no choice but to do that.

You Can’t Take A Break Even When The Kids Are Older

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Overly loved kids are not used to making decisions for themselves. They grew up with the idea that mommy or daddy would know what’s best for them. They perhaps allowed their parents to decide for everything, from what sports to play to what field of study to focus on. When the time comes that they want to stand on their own, because of that, things can get whacky. “Most importantly your children want to be seen and heard, so even though it may be difficult to hear them out without interrupting or finding counter arguments, it is the first step in the right direction,” says Dr. Viola Drancoli, PsyD, a clinical psychologist.

The same girl in the example above insisted that she could make decisions for herself after graduating from the university. She worked at a hotel for a year, and then she told her parents that her job’s too complicated and that she wants to find a new one. Hearing that their child is having a hard time, the mom and dad agreed to foot her bills at the apartment while she is looking for another job. One year after being at the new workplace, she said that her dream was to become a flight attendant. Despite being in the workforce for a couple of years, though, she did not think of saving money, she practically obliged her parents to support her financially again. If this job doesn’t stick still, there’s no doubt that the girl would pull the same trick, and her parents will never be able to take a break.

Final Thoughts

I know it is not easy to see your kids failing or getting hurt. Dea Dean, LMFT, states that while it may be difficult to acknowledge your child’s negative perception of you, especially when you never intended to cause harm, “listening without defending shows respect for the reality of your child’s experience and leads to resolution.” However, loving them too much increases your chances of raising spoiled brats. As you have already seen in the movies and TV shows, no one appreciates overprivileged individuals. You don’t want your children to end up being hated by their colleagues in the future, do you? Hence, you need to show a bit of tough love and let your children do things for themselves before it’s too late. According to Judith Belmont, a psychotherapist, “Parents need to be reminded that they did the best with the mental health and abilities they had at the time. Some parents remain a prisoner of their past and take too much responsibility for their kids’ problems.”

5 Things To Realize About OCD

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Telling people that you have obsessive-compulsive disorder (OCD) can imaginably be difficult. Some people may doubt if you are making up your condition, which is something that a lot of millennials get accused of nowadays. Others say, “At least it is not depression or anorexia or autism.” Yes, there can be discrimination when it comes to mental health disorders as well. According to Patrick W. Corrigan, PsyD, “people with mental illness were significantly less likely to get cardiac care compared with another group that was not labeled that way.[2] I would argue that the general healthcare system is one of those bodies that tends to treat people with mental illness differently.”

It would be a blatant lie to claim that it is not bothersome at all.  You are not a saint; you can be sad or feel upset towards the individuals who are trying to invalidate your illness. However, you should not be surprised as well if that’s what’s happening. Even in the past, the people who come out with rare psychological conditions end up in asylums. Being born in the 21st century is one thing you should be glad about because everyone is more accepting than ever towards folks with mental disorders.

Nevertheless, it is too evident that there’s so much that people do not understand about psychological conditions, particularly obsessive-compulsive disorder. In hopes of reducing the confusion about it, here are five things you should realize regarding OCD.

1. It Is Somehow Connected To Anxiety

You can think of the actions of a person with obsessive-compulsive disorder as a set of routine. For instance, if they have to go to the bathroom at precisely 8:30 AM and be out of the house after an hour, both activities have to happen at those specific times. If a minute or two passes, and they still cannot do either, that is when an anxiety attack comes. They start worrying about their body, work, traffic, and everything else. According to Jennifer Alosso, PsyD, “Obsessive compulsive disorder (OCD) can range in severity from slightly annoying to completely debilitating. Obsessive thoughts and their associated compulsive behaviors create significant anxiety. They tend to be distracting, time-consuming and can interfere with work, school and relationships with loved ones.”

2. OCD Is Difficult To Overcome

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Someone with OCD may try to break their routines, but it will undoubtedly be tough. Their mind and body are programmed to do the same things on time. Even if they no longer want to do it, they cannot control their movements. Many patients sign up for therapy to get rid of the disorder, but they tend to find that the coping mechanisms only work during the sessions. Once treatment is over, they unintentionally slide back to old habits.

3. People Think It’s An Imagination Disorder 

Some individuals say that obsessive-compulsive disorder is more of an imagination disorder. After all, the mind is in control of everything we do. If it means that you should organize everything, you cannot disagree with it — you have to do it. Still, over time, you will get used to knowing what’s real and what’s a product of your imagination.

4. Doubt Worsens Everything

OCD patients are extremely unsure of themselves, in the sense that they keep on doing the same things because they have second thoughts about what will happen if they don’t do that. Hence, the doubt that they feel causes them to become obsessive with specific activities. “Most people experience occasional doubt about relationships, but for people experiencing relationship OCD, anxiety and doubt hijack their relationships,” according to Misti Nicholson, PsyD, director and clinical psychologist at Austin Anxiety & OCD Specialists.

5. Only You Can Help Yourself

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As mentioned above, therapy is not a sure way to treat obsessive-compulsive disorder. A lot of individuals have done it, but not all of them have come out with fewer symptoms than ever. That should tell you that OCD, in this case, is no different from depression, anxiety, and other mental illnesses. None of the treatments will work unless you focus on helping yourself, not letting others help you.

 

Let’s be kind to one another, why don’t we? OCD is a real psychological condition — no one with this illness should feel invalidated merely because it is not as common as the other diseases.

Therapist’s Advice In Helping Someone With Mental Illness

Mental illness is a condition that affects your life. “Mental health affects your heart, mental health effects your sleep. It’s all interconnected.” according to Tracy Cohn, professor of psychology at Radford University. It is one of the reasons why you tend to feel different most of the times. It is very complicated even to understand it as a whole. There are moments that no one can create an apparent assumption as to what is happening to you. With that, people, such as friends and family, try and do their best to make you feel better. But what if the situation is different? What if instead of you experiencing a psychological problem, someone dear to you gets to suffer from it? Will you be able to know what to do to assist them? Here is some of a therapist’s advice in helping those people in your life with mental health issues.

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Just Be A Good Friend

It doesn’t matter whether it is a close friend, relatives, or co-worker. Being a friend to these people in times of need is exceptional. By calling, texting, and checking they if they are okay will mean so much to them. “Sometimes the friends that need us most don’t reach out, feeling ashamed that they’re having a hard time. Don’t assume your friend will reach out if they need you, and make a point of checking on them,” says Alicia H. Clark, PsyD. You don’t necessarily have to do anything extreme or overboard only to let them know you care. You don’t need to remind them to take their medicines and attend their therapy session. Of course, they already know that. You don’t have to force your loved ones to do anything to allow themselves to feel better. A simple way of showing that your friends and family can count on you is more than enough. In some cases, just being there and listening to what they want to say means everything.

Let Them Feel Comfortable

You see, one of the biggest mistakes you may unnoticingly do when trying to help someone with mental illness is trying to assist them without their consent. Yes, you are concerned, and perhaps you want to do something to make them feel better. But if they are not asking and unwilling, it may create a gap. Understandably, your intentions are good, but that will not secure a healthy communication. Instead of being pushy, allow these people to feel comfortable with you. Give them time to open things up. Because even if you think they are stubborn and unwilling to get better, eventually they will crack and will need your help.

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Never Assume

It is vital to remember that every individual’s mental condition is different, and so as their needs. You cannot apply the same rule and method from one person to another. Everybody needs different attention, care, and assistance. According to Erika Wight, PsyD, “I believe that everyone is different. No treatment experience is exactly the same.” Everyone experience various depressive symptoms. Some may get super irritable, and some feel exhausted and sluggish. Just do your best to understand what they are going through. But if the situation is still challenging, learn to ask politely. Never assume that you know how these people feel so you won’t make a couple of wrong decision in trying to help them. Because you will never know what they are going through unless things are well-explained.

Educate Yourself   

When family or friends are going through depression, expect that their behavior is something you might be able to handle. That is because their way of thinking will more likely become different from the usual. You might complain and say that “they’re not the same person anymore.” But instead of thinking that way, you need to educate yourself about their condition. Avoid judging their actions just because you don’t find them responding to you. Know how they feel, and find out what makes them sad, angry, irritable, or whatever emotions they may have. That way, you can make the right adjustments that both you and your loved ones need.

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Help As Much As You Can

There are endless ways to help someone with mental health. There is no specific thing to do, aside from understanding the situation. Because when you know the right words to say, these people can feel comfortable.  When you educate yourself with different mental illnesses, you can identify the symptoms quickly. And when you do not assume to know how people think, you can be a great asset in for their recovery path. Every little thing you will do will become valued and appreciated. But always be mindful not to allow yourself become unprepared. You need to get ready for the emotional and mental altercation you might experience as well.

Your role as a friend, co-worker, and a family member means so much to those people who are mentally and emotionally unstable. So always make sure you give your best in helping them in whatever circumstances there may be.

Signs You Have Anorexia According To Psychologists

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Earlier symptoms of anorexia nervosa can be mistaken for regular dieting; the only difference is the person starts to become preoccupied or somewhat obsessive with food and dieting that it consumes their entire life and may disrupt relationships, careers, self-image, etc. Psychologists site that anorexia nervosa is common in most women and can be easy to conceal from other people. If you feel that you or someone you know is overwhelmed by their body image, and are becoming quite obsessive towards eating and weight loss, here are the mental, behavioral and physical signs you may have anorexia.

Mental And Behavioural Signs Of Anorexia

  • Frequent skipping of meals
  • Obsession with weight on the scale
  • Avoiding eating out with friends/relatives
  • Adopting certain eating rituals, such as slicing food into smaller portions/pieces or spitting food out after chewing
  • Not admitting to hunger
  • Fasting for multiple hours on end
  • Exercising tirelessly even without having eaten anything
  • Lack of energy
  • Lack of emotion
  • Weighing yourself repeatedly
  • Always check the mirror for flaws, usually after eating
  • Counting calories
  • Intense fear of gaining weight
  • Using natural or chemical laxatives
  • Use of Dietary supplements
  • Use of non-prescription drugs that are said to cause weight loss (Marijuana, Cocaine, Heroine, etc.)
  • Smoking
  • Consuming appetite suppressants

Anorexia occurs when an individual becomes obsessed with their weight, particularly losing it, and developing a fear of gaining more. According to Dana Harron, PsyD, “An eating disorder is about using food and the body as a way to cope with deep and complex emotional issues.” The eating disorder may develop commonly through life experience related problems, genetic inheritance, or the general pressure society weighs on the idea of being “skinny” and losing weight. It also develops more within young women in their adolescent years.

Anorexia can be recognized with two inter-related patterns:

  • The refusal to maintain healthy body weight or BMI for a man/woman, mainly wanting to be underweight
  • Incredibly distorted self-image (Body dysmorphia) and settling with the idea that the individual is overweight even when he/she is not.

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Physical Symptoms Of Anorexia

  • Fatigue
  • Dizziness
  • Seizures
  • Weak nails
  • Irregular heartbeat
  • Dry/pale skin
  • Gets cold easily
  • Drastic weight loss
  • Irregular or loss of menstruation
  • Thinning hair
  • Dehydration

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Anorexia occurs when an individual starts to go through extreme measures to restrict eating and lose weight drastically. Most individuals with anorexia nervosa also exercise excessively even while fasting. Anorexia is a mental illness that can push an individual to starve up until he/she is severely underweight, and even then this person can still perceive themselves as overweight. In an article she wrote, Lauren Muhlheim, PsyD, states that “Research suggests that when combined with the intense fear of weight gain or fat and significant body image disturbance experiences, as little as a 5 percent weight loss may indicate clinically meaningful eating pathology, qualifying the patient as having a diagnosis of atypical anorexia nervosa.”

Experts mostly associate anorexia nervosa with excessive dieting and the stereotype that someone who has anorexia is automatically skinny. In an article she wrote, Heather Gallivan, PsyD, states that “Dieting can lead to anorexia when a diet becomes so restrictive you have an imbalance of energy intake and energy expenditure.” Anorexia is much more than disordered eating patterns; it is a severe mental illness that takes a heavy toll towards someone’s mental health and self-image. Signs of the eating disorder can be actions of coping with stressful life experiences and an obsession with being physically “perfect.” Therefore the illness can come in any shape or form and can affect each person differently.

Many other mental disorders may accompany anorexia nervosa (Co-occurring disorders) such as:

  • Alcoholism
  • Depression
  • Anxiety
  • Obsessive-compulsive disorder
  • Bingeing
  • Purging

Most aren’t fully diagnosed with co-occurring disorders due to the difficulty in identifying such in each patient. Anorexia nervosa is a mental illness that has established itself as the voice in your head that tells you to stop eating. Over the years anorexics are a broad audience online through multiple websites and apps filled with people who help each other restrict and maintain food intake or weight. Most individuals with anorexia call the voice in their heads “Ana” and go on these “Pro-Ana” websites to live their lives trying to reach an unhealthy and unattainable body goal.

Effects Of Anorexia

  • Infertility
  • Brain damage
  • Heart attacks
  • Heart palpitations
  • The shutdown of major body systems
  • Death

Anorexia usually develops itself at an early age, as the youth are more prone to caving into superficial standards the media push onto young women and men every day. It is essential to recognize that anorexia does not have a particular body type, and can exist within different kinds of people in different ways.

Anorexia is a mental illness that convinces an individual that the body they are in is “too fat” even when the person is at an average weight. This mindset and assumption, therefore, pushes the body to severe and deadly limits to lose weight. If you or anyone you know, show or have any of the signs and symptoms, see, numbers on the scale does not define who you are. Do not be afraid to talk to someone or seek professional help.

When You’re Anxious And You Know It – What To Do

 

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When anxiety starts to creep in, you might feel baffled and unsure about what to do to make you feel better. “Your body could react to both stress and anxiety in similar ways, with mood swings, feelings of worthlessness, rapid heartbeat, and changes in appetite,” Aarti Gupta, PsyD, says. Instead of finding ways to alleviate yourself from being anxious, you might even add more anxiety than what you already have. You’ll tend to over-concentrate get caught up with all the what-ifs inside your head. But what if you’re in the middle of a crowd that you’re just starting to know or you’re at a great party where you’re crush is standing a few feet apart from you? How do you tell yourself to calm down and get rid of the anxiety right here right now?

A lot of questions will run through your mind that will make your armpits sweat, and your eyes feel hot and watery. What if I look pale and creepy? Will my knees wiggle if I attempt to walk towards him?

Your mind and body will be loaded with all the negativity that you can think of at the moment, and if you don’t try to get rid of it, it’ll consume you, and you’ll feel worse than ever.

Fortunately, there are several strategies that you can do to handle anxiety effectively. These are a collection of ways that were gathered from experts and individuals who have claimed to find these strategies work for them.

Reducing Your Anxious Symptoms Right Now

  • Acknowledge That You’re Anxious. Anxiety is a feeling, just like any other emotion that you feel when you’re worried or scared of something or someone. You can simply accept it, and that is the first step to reducing the anxious feeling. It doesn’t mean that you give in to it. You just accept and believe that it is a tolerable feeling that you can overcome. According to Asha Bauer, PsyD, “For those who experience significant anxiety, the idea of being mindful when in the middle of a panic attack may seem a little absurd, and there is good reason for this. When we become severely anxious, our brain goes offline as a means of protecting itself. This is why people sometimes don’t remember details of traumatic events or dissociate when overwhelmed.”
Source: today.com
  • Learn Deep Breathing. When you get the feeling that you’re anxious, take one deep breath, and then another, and another. Continue taking slow, deep breaths and notice how your heartbeat slows down and you feel calmer. The diaphragmatic breathing technique is very potent in reducing stress and anxiety, as it stimulates the body’s relaxation responses. The anxiety arises from the sympathetic nervous system and then goes to the parasympathetic nervous system by way of calming technique. You can try it by inhaling and counting 1 to 4, holding your breath for a few seconds, and then slowly breathing out to a count of 1 to 4.
  • Remember That Your Mind Is Tricking You. Psychiatrists are the professionals who can testify that a person’s brain can make you think that you are in the brink of death due to heart attack instead of just having a bout of panic attack. It’s because panic symptoms are similar to those having a heart attack. An experienced psychiatrist will comfort her patient and gently tell her that he is not dying and that her mind is only tricking her – that’s how powerful the mind can be. This almost always produces positive results, calming the patient and eliminating the panic attack. 
  • Create A Visualization That You Can Visit. Visualize yourself on a clean, flowing river or the clear blue sky. Then choose a favorite positive emotion that you can assign for each picture. Finally, just wait for the effect – the feeling of freedom from the anxiety and the happiness from the beautiful visions.
  • Try To Talk Positive Sense Into Yourself. It’s one of the oldest tricks in the book, saying something good to yourself. For instance, convince yourself that you can get rid of the debilitating feeling that’s tagging along with your life right at this moment. You can say, “I feel bad because of my anxiety, but I’ll overcome this after a few minutes. I am armed with effective strategies.” 
  • Concentrate On Doing Worthwhile Activities. When you have anxiety, think about doing an activity that is goal-directed and worth doing – activities that you would be doing when you are not anxious. According to Alicia H. Clark, PsyD, “Science shows us that anxiety can stimulate a drive to do something with it. Because anxiety tends to be an uncomfortable physical state of restlessness and unused energy, channeling its energy into solutions immediately relieves it. Use anxiety’s energy to fuel productive action, and you will find yourself using anxiety to be your best self.” If you were planning to watch a movie, go ahead. If you were about to do the laundry, do it still. Don’t sit around and nurture your anxiety. You’ll feel much better if you do things that will help you forget about your negative feelings – plus, you’ll get things done.
Source: xleventsblog.com

Bottom Line

Anxiety is part of anyone’s life – whether you’re a kid or an adult. There’s always something to be worried or nervous about. But once you get to learn these simple yet effective strategies, you’ll cope better, and you’ll know how to get busy with promoting productivity and positivity.