1. 7 Simple Tips for Getting Through Postpartum Depression

    August 17, 2013

    Postpartum Depression

    by Angela Henderson

    Motherhood. It’s suppose to be one of the most rewarding times in your life. A time that is filled with joy, love, excitement, but for many new mothers this is not how they feel, it’s actually the opposite. Overwhelmed, sleep deprived, confused, mother’s guilt, feeling isolated, second guessing and wondering is this what motherhood is really all about.  During pregnancy and the first year following the birth of a baby, women are more likely to experience depression and anxiety then at any other time.  With depression and anxiety impacting so many amazing women it’s important to identify what the difference between new mother baby blues vs a mood disorder is and having a few simple strategies that might help to ease into a more positive experience as a new mother.

    Step 1: Identify the Difference between Baby Blues vs Postpartum Depression

    All new mothers will experience baby blues to different degrees due to new hormones kicking in and mixed with such a huge life changing moment. It’s important to note that postpartum depression may not happen right away, in fact it maybe many months after the birth or loss of a child when everything starts to peak. Click here for a detailed understanding of the difference between baby blues and postpartum depressions

    Step 2: See Your Family Doctor

     

    Your family doctor for the most part, is typically someone who has been in your life for at least a little while and has an understanding of who you are. The sooner you can make an appointment to see your family doctor the better. Be open and honest with your doctor about the way you’ve been feeling. Cry if you need to cry. Your doctor can discuss with you an array of different options that will best suit you. It maybe therapy, it maybe medication, it might a combination, but what ever route you take the process has slowly started on your recovery to feeling better.

     

    Step 3: Surround Yourself with Support

     

    Ruth Nonacs MD/Ph.D wrote a beautifully written book called “A Deeper Shade of Blue”, where she talks about at length the challenges around caring for babies/children in the Western world and the extreme social isolation that comes with this. She also takes it one step further and identifies that “in traditional cultures, a family would gather around the mother directly after the birth of a child, in order to help her learn how to care for her child. But nowadays most women with young children spend most of their time at home, without support and alone.”

    So start to surround yourself with support. Join a mother’s group. Most town/cities will have a variety of mother’s groups that you can utilize. By joining a mother’s group, you will have the chance to connect with other women who are going through a similar journey to yourself. They can support you, listen to you, talk to you and cry with you. Mother’s groups are also a wonderful way for your babies to start experiencing the world through play, socialization and new surroundings.

    To find a local mother’s group, speak with your family doctor, look in your local newspaper, ask family and friends or even google it.

    Another important factor is to ask and accept help from your family. It’s ok to ask for help; in fact it’s a strength. It can also be the small things that increase mothers feeling depressed and anxious; examples: dishes not getting done, laundry piling up, vacuuming etc. Your family will want to help, so let them. They love you and your new baby so embrace this. Ask them to cook you a meal twice a week and invite them to stay and help with the dishes laundry etc. Remember they are family and will do anything for you.

     

    Step 4: Sleep

     

    I believe sleep is the most important part of the equation to feeling better. There has been a lot of research completed around the world that talks about the correlation with depression and lack of sleep. If you don’t have sleep, its simple, your body can not and will not function. Things will start to spiral out of control the less sleep you get, which is difficult in day to day life, but even ten fold when you have a new baby and are already sleep deprived. So the saying “sleep when the baby sleeps” is truly the best advice for mothers. However, the reality of this happening can be difficult especially if you have more than one child, need to work etc.  Therefore, even if you can go to bed early even one night a week at 7:00pm you will start to feel better.

     

    Step 5: Get Some Fresh Air and Sunshine

    The majority of us mothers are tired, have limited energy and quite frankly the last thing we want to do is to get dressed and walk out the front door. In saying that, one of the best things we can do as mothers is to get outside for some fresh air and sunshine.

    Besides the obvious of getting out and getting exercise, it’s the Vitamin D that is the important part. We are learning that the power of Vitamin D may prevent and even assist in treating symptoms of depression.

    To keep things simple, Vitamin D increases the serotonin levels in the human brain. Serotonin is a chemical that is imperative to maintaining a balanced mood and can even decrease your chances of feeling depressed. In addition, Vitamin D is also necessary for the body’s production of dopamine, which is a potent mood-lifting neurotransmitter, so grab your shoes, pop on your hat and slap on sunscreen and hit the sunshine.

    Step 6: Connect with Online Support

     

    We live in a world where technology is at our finger tips, so use the internet as a tool in taking steps to feeling better. There are so many wonderful blogs across the world that focuses on positive components of motherhood, while at the same time being real and remember you are a great mother. I would strongly recommend the following blogs to connect with Be a Fun Mum (http://beafunmum.com/), Seek Act Love (http://seekactlove.com/) and The Imperfect Mum (http://www.theimperfectmum.com.au/)

    Step 7: Smile

     

    Remember to smile because “every smile makes you a day younger.” ~Chinese Proverb”

    Image source/credit: http://www.flickr.com/photos/donhomer/1500448757/

    Category Health Tips, Mental Health | Tags: ,,,,,,,, | Comments Off on 7 Simple Tips for Getting Through Postpartum Depression

  2. Say Goodbye to Stress for Good

    August 1, 2013

    stressed out

    Stress is a killer. It is something that grows and grows inside you and without the proper attention it can lead to all sorts of problems including serious health conditions. Stress isn’t good for anyone but it is hard to escape from so what can you do to make sure it doesn’t take over your life?

    Managing Your Stress

    It’s impossible not to get stressed from time to time. Even the smallest things can raise the blood pressure and release the stress hormone, known as cortisol, into your system.  This is a natural process and there is no getting away from it but you can help yourself manage the effects of stress and refocus your brain to deal with things in new, less harmful ways.

    Mediation isn’t Only for Hippies

    You have to relax but many people choose to do this in front of the television which isn’t ideal. You need to use a different technique that involves some pure peace and quiet so your mind is able to fully relax without any stimulation from the outside world.

    Meditation is the perfect relaxation technique to learn – it’s free and you can do it at any time of the night or day. Get comfortable, there’s no need to get into the lotus position, just sit or lie down and try to control your thoughts. You should aim to keep your attention in the present and focus on your breathing. When thoughts about your family, job or your to do list enter your mind chase them away and come back to the present moment. Start mediating for about five minutes per day and keep practicing – in time you will be able to do this for longer periods.

    Say Goodbye to Pointless Stress

    If you find an activity that you do stressful and it isn’t essential why should you keep doing it? If you hate your job start looking for a new one, you aren’t tied into your job so why sit and suffer? You could go to college, take on a new career, stop running a local club or visiting the same old bar that isn’t quite what it used to be. Change can be a very good thing.

    Do Some Exercise

    Exercise is fantastic for busting stress, improving your energy levels and increases your happiness too. When you exercise you release happy hormones called endorphins. You can exercise in any way you are comfortable with, talking walks, going for jogs, signing up to the gym or following work out videos and tutorials online.

    Make Your Home Your Sanctuary

    You must have at least one room in your home where you feel instantly relaxed. The space you choose should be a room that is free from mess or clutter and doesn’t have any little bits of DIY that need doing. Redecorate the space you choose, add your favourite belongings such as art work, a day bed or reclining sofas and finish off the little jobs so the room is perfect. Use this space to read or enjoy your hobbies or to simply sit and look out of the window.

    Image Credit: Daniel Horacio Agostini

     

    Category Health Tips, Motivational | Tags: ,,,,,, | Comments Off on Say Goodbye to Stress for Good

  3. Natural Ways to Overcome Anxiety and Depression

    July 30, 2013

    Anxiety and depression

    Anxiety and depression are often a result of situations that are out of control: things like injuries, illness, job loss, relationship changes and moving. However, most anxiety and depression can be dealt with naturally instead of through drugs. In fact, natural ways to cope will typically provide faster relief from your distress than medications will. Especially for situational anxiety and depression, embrace these ways to help feel better that go beyond the standard advice of eating healthy, getting adequate sleep and exercising.

    Go Against Your Instincts

    Feelings of anxiety and depression often cause individuals to retreat from others and from social situations. However, that is the worst thing you can do and will often exacerbate symptoms. Instead, force yourself to get out of the house and spend time with people you usually enjoy. The adage “laughter is the best medicine” really is true when it comes to anxiety and depression. Time spent with friends and favorite family members will likely help you turn the corner and feel much better.

    Make and Achieve Goals

    A feeling of worthlessness is often a hallmark of depression and anxiety. You can curtail these feelings and help make yourself feel better by simply doing. Take the time to set small achievable, measurable goals. Working on meeting these goals can help take your mind off negative thoughts. The feeling of accomplishment you get with each goal you meet is a step on the ladder to feeling better.

    Do Onto Others

    When you are down or anxious, one of the best bets to improve your mood is to help others. Find a place to volunteer, cook a meal for someone else, help an expectant or new mother or even just knit, sew or build something for someone else. The action of helping another person provides a rewarding sense of contentment that is unmatched. The increased self-worth you will feel will help you move out of the gloom much more quickly.

    Rely on Your Higher Power

    Regardless of the religion or belief system, most people have a higher power that they look to. Often, focusing on your spiritual life will bring you a kind of contentment and relief from anxiety and depression that cannot be found in other places. Spend time praying or meditating to refocus your thoughts.

    Try a Little Avoidance

    Depression and anxiety often mean you are wrapped up in your own thoughts. Getting a break from the course of your own thinking will greatly help you. An easy solution is to settle in with a favorite TV show, preferably one that is upbeat and will keep you from thinking about the issues that are contributing to your depression and anxiety. This mental health break will usually provide you with the space needed to start to feel better.

    Try Some Big Picture Thinking

    Putting your present situation into perspective can greatly help when it comes to feeling better. That means considering the situation you are in and how its duration compares to your life. In the grand scheme of things, is it worth it affecting you this way? What will you learn from this situation and how will it help you in the long run? Is it worth the angst you are living with?

    Reach Out for Support

    There is nothing like the empathy you get from someone in the same place or someone who has recently moved past the same kinds of feelings of depression and anxiety. Get the support you need from established support groups for people fighting these issues. You can often find local groups online, but will also find an abundance of virtual support groups that can be even more helpful. Online support groups for depression and anxiety are there for you 24/7, and you can access them from your own home by simply going on the Internet. Get the peace of mind that comes from knowing someone else is in the same place as you.

    In addition to all these natural ways to beat anxiety and depression, focus on healthy daily routines, including getting enough sleep every night, exercising regularly and eating healthily, especially foods known to improve mood such as milk, eggs, salmon, chocolate and those containing vitamin C. By combining a variety of these techniques, you are sure to find the relief you are seeking.

    Image Credit: Helga Weber

    Category Health Tips, Mental Health | Tags: ,,,,,,,,, | Comments Off on Natural Ways to Overcome Anxiety and Depression

  4. The First Step to Coping with Stress

    July 27, 2013

    coping with stress

    by Andy LaPointe

    The first step to coping with stress is to better manage your sleep cycle. According to a survey conducted for Targeted Medical Pharma, 83% of Americans do not get enough sleep. This means only 17% of the entire U.S. population feels rested and ready to conquer the day when they awake. The results of this survey was revealed at the Sleep 2013 conference in June.

    So how does getting a poor night’s sleep affect an individual’s ability to cope with the stress of daily life? When dealing with a stressful situation, either real or perceived, your body immediately goes into the primal “fight or flight” mode. Stress does cause physical changes in your body including shallow breath, heightened sense of awareness and the release of adrenaline. All of these changes are preparing your body to immediately run from danger or face the threat head on. Unlike days gone past, when stress was usually caused by being confronted by a predator or other physically harmful situation, today the majority of stress is caused more by non-physical confrontations liking missing a deadline at work or arguing with the kids.

    However, since physically fighting or running away with co-workers or your kids wouldn’t be appropriate in today’s modern world, your body still reacts the same way. Thus, if your body’s stress is triggered several times per day and you don’t resolve it, you may end up with chronic stress. Chronic stress is where your body is continually in a “stress-out” state. This makes dealing with simple everyday situations (traffic jams, being late for an appointment, car repair issues, etc.) difficult to deal with and more complex issues, (relationship conflicts, work-related issues, etc.) nearly impossible.

    As time passes and stress continues to build, the individual may soon find it difficult to relax. Since relaxation is vital to enjoying a restful night’s sleep, falling asleep and staying asleep becomes more difficult. “Losing sleep” over a real or perceived situation not only makes it difficult to fall back to sleep but an individual may also find themselves waking up several times during the night.

    Strategies to Getting a More Restful Night’s Sleep  

    Several simple strategies are available to get a more restful night’s sleep naturally. The first strategy is to create pre-sleep meditation or night-time rituals. For example, avoid watching television and using electronics (computers, iPad, iPhone, etc.) at least an hour before bed. Electronic devices stimulates brain activity and prevents your mind from slowing down and relaxing, which is vital to falling and remaining asleep. The second strategy would be read a non-business related book to slow the mind prior to going to bed. In addition, avoid alcohol within a few hours of going to sleep.

    According the published research in Alcoholism: Clinical and Experimental Research drinking alcohol prior to going to sleep increases your chance of waking up during the night. In addition, it has been long known alcohol also reduces REM sleep, thus lowering the overall quality of sleep.

    Finally, drink a glass of tart cherry juice before bed. Tart cherries are Mother Nature’s top source of naturally occurring melatonin. One ounce of tart cherry juice concentrate mixed with seven ounces of water delivers over 130ng (nanograms) of melatonin. According to Dr. Russell Reiter from the

    University of Texas, to date no other fruit or vegetable has been discovered that provide more melatonin than tart cherries.  Dr. Russell Reiter is often referred to as the “Dean of Melatonin” by his peers.

    In addition to Dr. Reiter’s work on tart cherries, in 2010 Dr. Wilfred Pigeon a researcher at the University of Rochester conducted sleep research with tart cherry juice, too. The results of the research showed the participants who drank the cherry juice, slept an average of 17 minutes more. According to Dr. Pigeon, ‘Given the side-effects of some medications, it is encouraging to have a natural alternative.’

    So the next time stress and anxiety are preventing you from getting a better night’s sleep, create a nightly ritual, avoid drinking alcohol and enjoy a glass of tart cherry juice each night before turning in.

    Image Credit: Jöshua Barnett

    Category Health Tips, Motivational | Tags: ,,,,,,,,, | Comments Off on The First Step to Coping with Stress

  5. How to Manage Stress Based on Your Personality Type

    July 25, 2013

    stressed out

    by Jeff Hirz

    Today’s Western society, somehow, someway, for some reason, is more stressed than it has ever been. Combine long working days with a sense of entitlement, increased incidence of immediate gratification, and the marketing delusion called American (Consumerist’s) Dream, and you’ve got yourself the richest countries in the world that are also the unhappiest and the most stressed.

    So begs the question – what can we do to improve ourselves?

    Starting at the Individual Level

    I am a lowly, burgeoning writer, and thus my talents have what one might call a “fat chance” of impacting the zeitgeist of the age. Therefore my attentions have turned to the individual rather than society as a whole. “Start small,” mama always said . . .

    So how can we, as individuals, improve ourselves? Much of it comes down to simply managing stress. Lower stress levels mean increased dopamine levels (i.e. happiness levels) mean everybody wins, so let’s turn to the wonderful folks at Harvard University to give us some answers. We can qualify and categorize ourselves, which helps many people help themselves, by using the DISC Theory Personality Traits, developed by scientists at Harvard.

    DISC Theory divides human behavior into four categories (or personality types): driver, compliance, influence and steadiness. But how do we incorporate these on an individual level to assist us in effectively managing stress?

    How Driver Personality Types Can Manage Stress

    With much of a driver’s value system centering on control, drive personality types will likely have the hardest time managing stress of all the DISC personalities. A drive personality type, however, is an innovator and problem-solver, having little fear associated with risk-taking – this is a distinct advantage in the area of stress management. They know they have to do something, that they have to take some action, to de-stress. At a surface level, this can be extremely beneficial.

    Driver personality types desire results, and so a step-by-step program with achievable goals along the way is a great starting point. If you can introduce stress management as a challenge to be overcome, a driver will be that much more motivated to effectively manage their stress – likely with a direct correlation with their odds of success.

    How Compliance Personality Types Can Manage Stress

    Compliance personality types are your list-makers, your fact-finders, and your quality control managers. If you find yourself in this category, you’re likely much more likely to bury stress and let it build up, not wanting to cause a fuss or blur any existing boundaries.

    For compliance personality types to effectively manage stress, it’s important that you lay out clear advantages in logical order with plenty of detail – make a detailed list of what it is you want to achieve and map it out for yourself. A strength of compliance personality types is that they are clear and logical thinkers who normally don’t let emotion get in the way of a task, so practicality and preparation is key when discovering why reducing stress levels is important. Clear out the clutter so you can focus in and direct your attention to a singular, clear-cut task.

    How Influence Personality Types Can Manage Stress

    Your influence personality type tends to be the more sensitive one of the group, so consideration of esteem, emotional balance and social acceptance will go a long way. Difficulties that influence personalities will encounter may stem from the fact that they appreciate a little more sensationalism and excitement, so they may be unintentionally welcoming stress into their lives. If you’re not sure you fit this mold, ask yourself this question: “Do I watch Real Housewives of [insert city here]?” If the answer is yes, you may be an influence personality type.

    But there’s still hope! Associate your stress with that same level of excitement and need for a bit of drama and treat it as a problem to be solved – influence personality types are notoriously creative and thrifty problem solvers whose general personality trends toward the positive. View your stress level from a top-down approach with little detail and plenty of freedom for interpretation – the typical influence personality will put more stock in the ride than any type of end-goal or destination.

    How Steadiness Personality Types Can Manage Stress

    Steadiness personalities are, well, steady. They’re the patient ones, the understanding ones, and everybody’s friend. Stress builds up in steadiness personality types due to an inability to juggle multiple tasks, to adapt quickly to change, or to properly establish priorities.

    A good way for the steadiness personality type to manage stress is to take baby steps: lay out a plan where activities are able to be started and finished. Steadiness personality types take great pleasure in the small successes, and so having baby steps along the path to No-Stress Land is a great motivator to pull yourself out of that stressful mindset.

    Keep in mind: most people are a combination of several of these different personality types, so when using the DISC personality types to evaluate how to alleviate your own stress, take into account that you likely don’t fall neatly into any singular category. Take techniques for multiple personality types and combine them to form your own unique method of managing your stress.

    But just knowing your personality type is a good first step. Just remember to keep walking.

    Image Credit: Giulia Bartra

    Category Health Tips, Mental Health | Tags: ,,,,,,,,,,,, | Comments Off on How to Manage Stress Based on Your Personality Type

  6. The Single Most Important Factor for your Mental Health

    July 5, 2013

    sleep and mental health

    by Mark Kislich

    What is it? Good, healthy, deep sleep. If you’re looking for a magic solution to improve your life…well: this is it!

    Sleep is grossly underestimated in it’s importance for a productive, happy life and for a sound, balanced mind.

    The statement “You can sleep when you’re dead.” is typical, and complete nonsense. It’s more like “If you don’t sleep properly, you’ll not live properly.”

    Think I exaggerate? Look at a small child. What happens when they’re tired? They get cranky, they cry. Well, the same goes for adults. They might not cry (or they might), but given a lack of sleep, even the most positive people will eventually get sour. A tired person is a frustrated person, then -if the sleep deprivation continues- depression can set in.

    This is not just an opinion: serotonin is an important neurotransmitter tied to sleep and mood. So it looks like good sleep and good mood are intimately related. Well what’s new.

    “When you’re tired, you get wired” Sleep problems often result in a nervous, jittery kind of behavior, especially when the tiredness is temporarily offset by caffeine.

    People who can’t stop talking and pacing around are likely very tired and running on coffee. This is also the time when anxiety sets in. “Why did they look at me like that?”, or: “They didn’t have to say it like THAT!”…

    If you ever found yourself feeling like this -overly sensitive to others and your surroundings, taking everything very personally- you’ve probably been sleep deprived.

    As if all the above was not bad enough, clumsiness and reduced reflexes increase the risk for accidents and injury.

    Positive thinking and motivation are seriously hampered by lack of quality sleep.

    OK enough of the bad stuff, here’s the good news: you can do a whole lot to fix this and ensure a perfect slumber every time. Following are a few tried and proven tips that will help you do just that.

    • Always Wake Up at the Same Time
    Regularity is important: even when you had a late night (which should be avoided wherever possible), try and get up when the bell rings anyway. In the long run this is better than over sleeping and ruining your circadian rhythm for it.

    • In that Vein: Go to Bed at the Same Time

    After a while your internal clock will be so fine tuned, you fall asleep on cue and wake up without an alarm clock.

    • Try to avoid Daylight and Artificial Light during Sleeping Hours

    In Scandinavia, the midnight sun can cause problems. Other places, the TV and electric lights do about the same: Your body’s sleeping patterns get disturbed by it, melatonin production is reduced (an important hormone related to sleep).

    • Keep It Quiet

    There should be no noise at all whatsoever, total silence is what you want. If that’s not an option, a good pair of ear plugs can come to the rescue.

    • Wind Down towards the Evenings

    Exercising too close to bed time can jack up cortisol and ruin your night. Do something relaxing instead: a nice walk in the evening, some Yoga, a massage, a hot bath.

    Here’s some herbals that can help you relax:  Fever few, Reishi, Wild Lettuce.

    • Get into Physical Training

    Having said that you shouldn’t train too close to bed, doing some exercise during the day can sure help get rid of steam, get in shape and you’ll be nice and tired at the end of the day.

    • Take some Magnesium

    Magnesium is an important mineral that many are deficient in. It’s involved hundreds of biological functions and also helps muscles -and you- to relax. Best taken in the evening.

    • Meditate

    Like I said above, it helps to wind down at nights. Meditation can calm your mind, so that brain won’t keep you thinking and worrying through those valuable sleeping hours.

    • Don’t Drink Coffee too Late in the Day

    Coffee can stay in the blood for around 12 hours, so that’s a good time frame to shoot for: if you go to bed at midnight, have the last cup of coffee at lunch.

    Remember the last time you woke up in the morning, all by your self -no need for an alarm clock- and you were totally refreshed and recuperated, ready to take on a new day?

    The world looks a better place when we’re well rested. A positive mindset and a positive outlook on life – require one thing, more than anything else: good, deep, beautiful sleep. Don’t let anybody ever tell you otherwise!

    P.S.

    This is not about being selfish, and most definitely not about being lazy. If you’re cranky, you and those around you only suffer. That’s a lose-lose.

    So do yourself and your family and friends and coworkers a great, huge, great big favor…and sleep well.

    Image Credit: Mark Sebastian

    Category Health Tips, Mental Health | Tags: ,,,,,,,,,,,, | Comments Off on The Single Most Important Factor for your Mental Health

  7. Effective Stress and Anger Management Tips for Ensuring Marital Bliss

    July 3, 2013

    anger management

    by Majid Mireskandai

    There is a common saying that marriages are made in heaven. However, the present scenario with the divorce cases pouring in the legal firms and people frequenting the marriage counselors, the fissures in the conjugal lives of the people are becoming too prominent. It really takes a lot for a marriage to work out. Anger and stress are harmful for any relationship and it is definitely the most abhorred fertilizers that you should not choose to nurture the relationship with your spouse. Do not let your anger flare-ups be the poison killing the bliss in your marital life. The mechanical grind of daily life often makes our head like a pressure-cooker without the safety-valve. Take control of your ego, practice the art of ‘letting go’, befriend your ego, before your marriage hit the rocks.

    A Stress Relief Plan

    Do you meet your agitated self more than often? If yes, then it is time that you take care of things before it slips away from your hand. The initial months or years of marriage things seem rosy with love and sex life going at great guns. Living under the same proof, getting to know each other too well often makes us to suffer take things for granted. Things begin with small tiffs but if anger becomes a part of your marital diet when kids, work and housekeeping come in the picture, then things can really go haywire. A well-sketched stress relief plan can help you:

    • Without avoiding the reasons that gives you the pangs of anxiety and stress, trace out the causes that triggers stress.
    • Do you respect each other’s opinion and listen to each other? It counts in easing things out, without making you to fly into a rage and create mayhem during a discord
    • Agreed that you do not have to show your love every time. However, make him/ her feel special by simple gestures like cooking, buying a small gift,  a little pampering after a fight which often ends with a steamy session on bed
    • When love seems to disappear, it seems too commonplace, do not let predictability to override. Otherwise the marital discords can lead to such deep fissures in a relationship, which cannot be healed

    Choose Words over Silence

     If your personality trait and temperament dictate that you have a volatile temper, but that does not give you the license to create domestic violence. The bouts of anger often lead to depression which can hurt you apart from putting your marriage at stake. When you utter something in the heat of the moment, you might not mean it, but it pierces the heart of your partner like a sting. The positive side is that when you howl and let your anger go, things often boils down to making love. However, silence kills, so do not keep shut. You might feel that it is like showing tolerance or the tenacity to bear, but it seems avoidance for your partner who wants you to retort back when he is venting out his suppressed feelings. Retaliate till things take an ugly turn, but do not bank on silence.

    Key Points to Remember with Dealing with Marital Stress

    Learning the Art of ‘Prioritizing’

     If you have been craving for peace in your married life, do not go much further, look into yourself. Domestic violence not only affects you and your partner; your kids suffer the most apart from your other family members and your neighbors. If you mix up workplace stress with your family life, then it’s a big mistake you are committing. Close all episodes that happened at the workplace before you step inside your home. Do not let alcohol, smoking or any kind of addiction to work as stress buster. Do not binge in too much of junk food. Eat healthy, get proper sleep to bid goodbye to stress and anger.

    Meditation

     Deep breathing, practicing yoga and meditation, empower your mind to face the challenges of life with more vigor. Your anger leading to stress needs to be controlled so that you do not end up creating a ruckus at your place with small issues that become part and parcel of a marital life. The mind needs to rest, feel free and rejuvenated and meditation is one of the best ways to do it.

    The Stress and Anger Management Classes

    If you are fed up with your anger outbursts and leading a stressful life, then there a number of online programs that you can enroll in to bring your life back on track. Domestic violence can play havoc in your life, so before it’s too late, get the help that you require for dealing with stress and anger.

    Moments of Togetherness

    It pays off often, if you listen to your heart. The mind needs to go into oblivion and be in peace. When you feel that things are not going in the right direction with your spouse, with marital tiffs and domestic violence becoming a common thing, go for a vacation. If a trip is not in the cards, chill out in the weekend, be it partying, playing games, gardening, cooking or whatever that tickles you and your partner’s fancy. Spending quality time with each other also helps in feeling more strongly for each other and realizing the importance and worth of your better half in your life.

     

    Image Credit:Petras Gagilas

    Category Health Tips, Motivational | Tags: ,,,,,,,,, | Comments Off on Effective Stress and Anger Management Tips for Ensuring Marital Bliss

  8. Panic Attacks And Acupuncture: An Alternative Treatment

    June 27, 2013

    Panic attack

    by Ryan Rivera

    While the Bay area is a great place to live, it’s not without its stresses. Many people struggle with stress and anxiety daily, and some of those people experience stress so severe that it culminates to panic attacks. Aubrey Huff of the San Francisco Giants made headlines last year when he was sidelined for hours as a result of a severe panic attack, and thousands of less famous residents suffer from these attacks regularly to the point where they need serious intervention.

    Panic attacks are complicated anxiety problems. They’re not just an issue with stress and anxiety. They’re also a problem with “over-sensitivity” – where the mind becomes overly focused on physical sensations to the point where it notices each and every change in the way your body feels, and those sensations end up triggering panic attacks. That’s what makes acupuncture as a panic attack treatment so interesting, because it can potentially help control not only the anxiety, but also the sensitivity that triggers episodes of panic.

    The Benefits of Acupuncture for Panic Attacks

    In order to treat panic attacks, you have to first combat anxiety and stress, and then follow that up with some type of solution that counters some of the anxiety attack triggers – for example, minor aches and pains, an increased heart rate, etc. That’s one of the reasons I’ve always been fond of acupuncture. Acupuncture has specific points on the body (which can vary depending on your stresses) that are known to promote significant mental wellness. Acupuncturists often have different views on which points to use depending on their training, but you’ll find that such points may include:  ST 30,  LIV 13, P 4, HE 5, and P 6

    These are the areas that reduce issues like heart palpitations, mania, tension, and more. They’re the release points for a variety of anxiety-related symptoms and issues, and some of many that are linked to providing the body with considerably more resistant to anxiety and stress.

    However, in addition to the basic anxiety relief points, acupuncture can be used to address other issues as well, and may have some additional benefits beyond reducing anxiety and stress symptoms that can help you overcome your panic attack issues.

    Acupuncture and Focus

    One of the main problems with panic attacks is that the more reminders you have about your panic attacks, the more likely you are to get one. This is because thinking about panic attacks can cause panic attacks. The more distracted you are, the less likely a panic attack will occur.

    Taking medications every day or going to therapy regularly may have some advantages, but they also force you to remind yourself that you suffer from panic disorder, which of course increases the likelihood that you’ll think about your symptoms and create a new attack. On the other hand, while you may need to attend regular acupuncture treatments, it is also not something you need to address daily. This will help ensure that you’re not overly focused on it, so that when you’re living without stress you’re not as reminded of your panic.

    Acupuncture and Reducing Physical Sensations

    Similarly, acupuncture can potentially stop some of the physical sensations that cause panic attacks beyond those related directly to anxiety. For example, if you often feel that your legs are weak, and when you feel this way you have a panic attack, then by addressing this directly (ie, using acupuncture to prevent leg weakness) you’ll decrease the frequency of your physical sensations and ultimately have fewer issues that cause attacks.

    Using Acupuncture as an Alternative Panic Attack Treatment

    For all of these reasons, acupuncture has become a very interesting method of treating anxiety and panic, and is growing in popularity within the Bay Area.

    Any anxiety treatment needs to incorporate lifestyle changes that contribute to anxiety. Fatty foods, obesity, a lack of exercise, and working in a stressful environment are all issues that will always cause some anxiety. Make sure that you’ve examined the ways that you yourself have increased your own anxiety symptoms, because while acupuncture (and any anxiety treatment) can reduce anxiety, they cannot stop you from contributing to it without your own willingness to commit to life changes.

    But when you’ve made those changes, there are several reasons that acupuncture may be to your advantage when you suffer from panic attacks. Find an acupuncturist you trust, and you may find that your panic attacks drastically decrease in overall frequency and severity for weeks at a time.

    Image Credit: Luis Sánchez

    Category Health Tips, Mental Health | Tags: ,,,,,,,,,,,,,, | Comments Off on Panic Attacks And Acupuncture: An Alternative Treatment

  9. How To Manage Stress During Your Job Search

    June 15, 2013

    Need to manage stress

    by Adrienne Erin

    If you’ve been looking for a job, you probably know that new opportunities don’t show up as quickly or as easily as you would like. There can be long stretches between jobs, when money and your happiness starts to run thin. When this happens, you can become frustrated and disappointed.

    No matter how long you’ve been looking for a new job, stress can enter in as part of the process at any time. Everything from customizing cover letters to waiting for a call from the hiring manager can cause major tension and anxiety. It’s important to cope with this stress, both for the sake of your sanity and for the success of your job search. Seeming desperate, depressed, or cynical can hurt your chances at scoring an interview or an invitation back.

    How do you manage stress when the phone doesn’t ring or there are no emails asking for an interview? Well, the good news is that although job hunting can be challenging, there are choices you can make to decrease stress.

    Get a Support Group

    Every stressful situation is handled more effectively when you have people around you who are supportive. Reaching out to your family and friends about how you’re feeling during your job hunt is a good way to relive stress and lessen the burden. These individuals can give you a boost of confidence right when you need it most and help keep you feeling motivated.

    If you don’t have a support group and you’re feeling uneasy with your job search, try joining an anxiety support group or a group for job searchers to help ease the tension. Being around others who are in similar situations will remind you that you’re not alone in your struggles. Plus, it can be great networking – most of you will not be in direct competition, and you may have contacts that could help your fellow members and vice versa.

    Don’t Overdo It

    Don’t apply for any and every job you find just because you’re feeling a little desperate. Take it easy and only apply for jobs you’re highly qualified for. Even if the bills are piling up or you’re fed up with your boss’s demands, applying for too many jobs will most likely result in a lot of rejection. It will also drain your energy and open the doors for stress to come into your life.

    Make Time for Relaxation

    Your job search should not consume your life and only take up a few hours of your day. Take time to relax and rest so you will be energized when you get back on the job-search grind. Have fun while you’re job searching by keeping an active social life with family and friends. You can also try to take on new, relaxing hobbies, such as organic gardening – this one is excellent to manage stress. It’s important to focus on positive thinking instead of looking at the downsides.

    When you are mentally relaxed, your job search will be more effective — and mentally relaxed candidates are more attractive candidates.

    Keep a Positive Attitude

    It can be hard to keep a positive attitude if you’ve lost your job or hate the one you do have, but you must have one in order to keep stress away. Your job search will be more useful if you remain focused and motivated throughout the process. If you don’t think you are worthy of being hired, this will be evident in your interview skills and affect your desire to look for work. Instead, put your best foot forward and focus on the positives. When you have confidence, it will show in your demeanor and transfer over to your job searching skills.

    Image Credit: Alec Couros

    Category Health Tips, Motivational | Tags: ,,,,,,,,,, | Comments Off on How To Manage Stress During Your Job Search

  10. Coping With Mental Illness: Anxiety, Depression, Adult ADHD and Other Conditions

    June 14, 2013

    by Valerie Johnston

    Mental illness can easily interfere with a person’s quality of life, even if the issues aren’t outwardly apparent. People who suffer from mental illness often struggle with inner demons that can make the ordinary tasks of life seem like burdens that are impossible to overcome. Each type of mental illness has its own unique set of problems as well as methods of psychological treatment. However, there are a few coping strategies that can help people with any kind of mental illness or disorder, from anxiety and depression, to adult ADHD and other serious types of mental illnesses.

    Step 1: Get Help

    Mental illness still carries a stigma in many communities; so people are often reluctant to seek treatment for their condition. If you are experiencing the symptoms of any mental illness or disorder, it is important to realize that the problem that you are suffering from is a real and physical problem. Though you may or may not be able to see any outward physical problems of the condition, that doesn’t make the symptoms any less real. If you are experiencing anxiety, fear, depression, trouble concentrating, trouble sleeping, or any other symptom, you should plan a visit to the psychiatrist or clinical psychologist to get help. At the very least, you should confide in family members or friends that you trust. They will be able to give you some support and advice to help you move forward.

    Step 2: Develop a Plan for Treatment

    The best way to cope with mental illness is to get regular treatment from a doctor, clinical psychologist, or psychiatrist. They will be able to help you treat your condition in any number of ways. They may prescribe medication that will help reduce your symptoms and make coping with your condition easier, though medications do not necessarily have to be used as the first line of defense. Many clinical psychologists will suggest starting with therapy (e.g. Cognitive Behavioural Therapy) to help you learn how to cope with your mental illness. Having regular appointments with a therapist can help you work through some of your issues and create routines that make it easier to manage the symptoms of depression, ADHD, bipolar disorder, or whatever type of mental illness you are suffering from.

    Step 3: Build a Network of Support

    There is no doubt that patients who have a support system will experience far better success rates with their treatment of mental illness. Coping with the stress and added anxiety of a mental illness is easier when you have friends and family members who can take some of the burden away from you. It is important to build a support network and to involve these people in your treatment, so they can know how to help you cope. If your family and friends are aggravating your symptoms and making your condition worse, they might not know what to do to help you manage your condition. Sit down and talk with them, and explain to them how they can help you cope with different types of situations.

    Step 4: Make Lifestyle Changes

    Sometimes our lives are a source of undue stress, and this can easily aggravate any type of health problem, especially a problem like depression, ADD, or bipolar disorder. Clinical psychologists recommend taking the time to evaluate your life and look for ways to reduce your stress levels, which will hopefully help alleviate some of the problems you are dealing with. If work is particularly stressful, try to sit down and talk to your employers about your condition.

    See if there is anything they can do to help make the work environment more productive and less triggering for your illness. Make changes to your thinking, positive thinking is the best remedy for anxiety and depression. It is equally important to make sure your home life is as balanced and stress free as can be as well. Have your family members lend a hand, so you can cut down on the stress at home. Making changes to your lifestyle can reduce your level of stress and ultimately make it easier to cope with the symptoms of your illness.

    Image Credit: Mark Sebastian

    Category Health Tips, Mental Health | Tags: ,,,,,,,,,,,,,,,, | Comments Off on Coping With Mental Illness: Anxiety, Depression, Adult ADHD and Other Conditions

Older Entries
Newer Entries