1. What is Social Anxiety and How to Beat It

    July 13, 2013

    anxious and crying

    It is quite common for people to feel tense or awkward during social interactions. If this happens to you often or if you feel stressed before meeting other people, you might suffer from social anxiety. Do the following situations make you anxious?

    • Large crowds of people
    • Meetings
    • Social settings
    • Public speaking
    • Parties
    • Getting to know new people
    • Working in groups
    • People that praise or acknowledge you
    • Receiving attention from other people

    Varying degrees of social anxiety

    If one or more of these things make you nervous it doesn’t necessary mean you suffer from social anxiety. There is a bit of ambiguity here but you need to keep in mind that many people feel a bit nervous in one or more of these situations. There are varying degrees of social anxiety too. A good way to diagnose yourself is by answering the question: ‘Do I actively try to steer clear of social occasions?’ If your answer to this question is ‘yes’, you probably do suffer from social anxiety. If you really want to find out if you have social anxiety, the best way is to see a professional who can diagnose you properly. If you feel avoiding social situations is a daily disruption, it might be time to admit you suffer from a mental problem. The first step to solving a problem is to admit that you have a problem.

    Mental problem

    When you fear judgement by others, you may suffer from a social phobia. When you suffer from this, you fear you will be embarrassed or lose control in a social setting. The fear of embarrassment can cause people to actively try to avoid social situations. A social phobia will get worse when people find themselves in a social situation they don’t want to be in, which will cause them to act in an irrational way. After this happens they’ll try to avoid a social occasion even more. In certain settings, a lot of people will be nervous. Especially talking in front of groups of people is something not all of us are comfortable with. Many of us will feel self-conscious under these circumstances but still have the strength to push through. People with a mental problem have such a strong reaction to this that they physically will not be able to stand up and talk. They experience stressful days, weeks or even months before the event will take place.

    Control your inner voice

    Everyone has an inner voice that can give you positive messages or negative messages. You can say to yourself ‘I’m not successful with other people and in social situations.’ The more often you say this to yourself, the more you will begin to believe your own story. You’ve got the opportunity to have a positive life story or a negative one. You can treat social anxiety with visualization techniques and imagery. You can get rid of a negative belief by opposing it yourself. For instance, if you believe you aren’t good at meeting new people, try to think back of a time where you were successful on such an occasion. Meditate on it and write it down: every time you read this you’ll think back of something positive where you handled the situation well. This will challenge the negative belief you have about yourself and make you feel more confident.

    Do you really have a mental problem?

    You need to be absolutely positive you have social anxiety. It is dangerous to think that something is wrong with you when you’re perfectly normal. Unfortunately, some doctors are quite willing to prescribe drugs to you even when you don’t have a mental problem. You need to keep in mind that there is a difference between being a little stressed when you meet someone new versus having a mental illness. Therefore, if you’re often stressed in social occasions don’t run to the doctor immediately but rather try to control your inner voice through meditation and doing things that make you feel more confident.

    Image Credit: Anaïs Nannini

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  2. 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

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  3. 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

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  4. Insomnia and depression? Some Weird Ways Insomnia Can Help You.

    June 25, 2013

    Insomnia and depression

    by Ryan Lawrence

    A frustrating problem that plagues millions of Americans, insomnia has become a widespread issue. In fact, sleep deprivation affects so many people, the Centers for Disease Control and Prevention have named it a public health epidemic. At its worst, insomnia promotes fatigue, drowsiness and a myriad of health problems. That said, in certain instances, it can also offer some interesting benefits.

    Relief from Depression

    You might think that poor sleep would make people more depressed; however, numerous studies suggest otherwise. In fact, research has shown that sleep deprivation can actually alleviate symptoms of major depression, even causing suicidal people to forget their intentions at least for a while. Sadly, these effects appear to last only a few hours, making intentional sleep deprivation a poor option when it comes to treating chronic depression. That said, the odd relationship between sleep deprivation and mood has given scientists new insights on how and why we get depressed in the first place.

    Memory Enhancement

    Although insufficient sleep has been linked to memory difficulties; in one weird way, it can actually enhance our abilities to remember new information. Researchers out of the University of California, Riverside, recently found that people who take Ambien to combat insomnia find it easier to convert short-term memories into long-term ones. That said, according to sleep expert Dr. Donna Blair, in the end, the risks probably outweigh the benefits.

    “Insufficient sleep has been linked to short-term memory problems as well as an increased risk of dementia,” she said. “Sleep aids such as Ambien may have some noteworthy benefits; however, they also come with some pretty frightening side-effects. What’s more, they aren’t suited for people who owe their sleep difficulties to disorders such as sleep apnea, which causes breathing disruptions that make sufferers wake up gasping for breath.”

    The University of California researchers gave a similar assessment when reporting their study by clearly asserting that they do not recommend Ambien as a memory aid due to its many side-effects; however, the memory benefits appear to be there for traditional insomniacs who can tolerate the drug.

    Fear Suppression

    A noted researcher out of the Yale University School of Medicine found that sleep deprivation after a traumatic experience reduced the likelihood of posttraumatic stress disorder. While it’s not clear why this might occur, it could have something to do with memory issues linked with insufficient sleep. Whatever the relationship, the study was so compelling, the researchers suggest it may convince medical professionals to begin using sleep deprivation to treat serious cases of posttraumatic stress disorder.

    Only Slight Benefits

    While inadequate sleep may offer a few benefits; they don’t compare to the myriad of problems associated with sleep deprivation. Linked with serious diseases, such as cancer, dementia, cardiovascular disease and more, insufficient sleep can cause big problems when it persists for long periods of time. So, if you continuously suffer from sleep difficulties, make lifestyle changes that promote better sleep and seek treatment for any sort of disorder that may ultimately put you in harm’s way.

    Image Credit: Mark Sebastian

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  5. Boosting Fertility the Natural Way

    June 20, 2013

    Boosting Fertility

    Getting pregnant is a struggle for many couples. In fact, according to the Fertility Society of Australia, one in six Australian couples experiences problems with infertility. If infertility is a problem for you, you’re certainly not alone.

     

    When you first realise you’re experiencing fertility problems, the natural tendency is often to panic. The thought of having to undergo lots of invasive procedures and investigations is a daunting one. The fact is though; there are certain simple changes you can make to your lifestyle and environment that can provide a real boost to fertility – for both men and women.

     

    Natural Ways to Boosting Fertility – Lifestyle and Diet Changes

     

    Relax

    It’s easy to say it, but it’s true. We’ve all heard stories of couples who’ve been trying to conceive for months or years who find that it’s only when they take a break from their strict ovulation-centered routine that conception actually occurs. Research shows that the odds of pregnancy increase when stress is reduced. Light exercise, yoga, meditation: all of these can aid relaxation for both of you and in doing so can prepare your body for conception.

     

    Exercise

    There are lots of great reasons why both of you should exercise to increase fertility. For one thing, weight problems can be one of the major factors inhibiting fertility. Underweight women produce too little estrogen to fuel optimal ovulation whereas overweight women produce too much. A tailored exercise regime can address both of these problems. In a more general sense, exercise strengthens muscle, builds stamina and improves circulation; all of which are factors which can increase your prospects of conception as well as helping to grow healthy sperm.

     

    Positive Thinking

    We’ve all been told to “think positive” at some time or other. There are actually some pretty good scientific reasons why staying positive can aid conception. Worry and stress are essentially defense mechanisms; instigating the production of adrenaline and prolactin – hormones which provide us with the “fight or flight” impetus. Unfortunately such hormones are definitely not what we need when looking to conceive as these hormones inhibit the pregnancy hormone, progesterone. Positive thinking can be an incredibly effective weapon in combating infertility by aiding the reduction of stress hormone levels in the body.

     

    Quit Smoking

    Smoking can be a huge barrier to fertility. Not only has smoking been linked to poor conception rates and an increased risk of miscarriage, there is also a connection between smoking and poor sperm mobility in addition to distinct general fluctuations in male reproductive hormone levels.

     

    Limit Exposure to Environmental Toxins

    Traffic fume pollution, trace elements of mercury and other metal contaminants from sea food, chemical in detergents: there are many chemicals that can have a detrimental effect on reproductive health. Studies indicate that pesticides and herbicides sprayed on crops contain xenoestrogens that can cause damage to the female reproductive system. Choosing organic produce, avoiding BPA-containing plastic products and consuming filtered water are three practical steps you can take to help maintain a healthy reproductive system.

    Say “Yes” to healthy fats:

    Healthy omega-3 fats are an effective boost to fertility. Nuts, avocados and flax seeds are prime sources of omega-3. Butter from grass-fed cattle and eggs are high in arachidonic acid, which has also been shown to aid reproductive health.

    Include plenty of greens

    Dark green, leafy vegetables such as spinach, kale and broccoli are excellent sources of foliate, an important vitamin that’s vital for laying a strong foundation for conception. Greens are also rich sources of many vitamins, minerals and antioxidants vital for maintaining reproductive health.

     

    Get adequate vitamin D

    Vitamin D is a vitamin that behaves like a hormone. It is important for the production and secretion of many hormones in the body and helps to maintain a proper hormonal balance. Sensible, limited daily sun exposure without sunscreen helps your body produce enough vitamin D for the day. For light skin an exposure of 15 minutes is sufficient whereas for darker skin, a slightly longer exposure time may be beneficial. If you live somewhere that has long winter months and you have limited scope for exposure to sunlight, consider taking a vitamin D supplement after consulting with your healthcare provider.

     

    These tips can help to promote fertility naturally as well as promoting general good health. If you are actively trying for a child and are experiencing difficulties, you should also consult your physician and a fertility specialist.

     

    Author Bio: Al writes on sexual health and fertility issues in Australia and abroad.

    Image Credit: Mark Sebastian

     

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  6. Research Quantifies Benefits of Exercise Against Depression

    June 16, 2013

    exercise against depression

    by Jessica Josh

    We all heard that: exercise to avoid or alleviate depression. For years, mental healthcare providers have universally agreed on the merits of exercise as complimentary therapy for depression. But no clinical research has been performed in order to quantify its power over mental illness. Until now.

    In the May issue of the Journal of Psychiatric Practice, psychiatrists from the University of Texas Southwestern Medical Center in Dallas reported unprecedented research findings on benefits of physical activity for treating clinical depression, known in medical parlance as major depressive disorder (MDD).

    “Despite the substantial evidence supporting the use of exercise in the treatment of MDD, previous studies have not provided a clear indication of the proper dose of exercise needed to elicit an antidepressant effect,” wrote authors Chad Rethorst, PhD, and Madhukar Trivedi, MD.

    According to World Health Organisation, depression afflicts around 350 million people worldwide, with 9 million adults in the US alone suffering from clinical depression.

    Specific guidance

    Reviewing findings from existing randomised trials, the authors found that exercise is indeed an effective antidepressant, either by itself or in conjunction with drugs and psychotherapy, among other treatments. These trials also suggest that MDD patients respond optimally to aerobic exercise and, to an extent, resistance training.

    Based on statistical results of their study, Rethorst and Trivedi recommend depression patients to aim for 50 to 85 percent of their HRmax (maximum heart rate) when performing aerobic activities. They also prescribed weight training at 80 percent of 1-RM (repetition maximum); three sets of eight repetitions involving both lower- and upper-body muscle groups are adequate.

    All in all, MDD sufferers should clock in three to five exercise sessions weekly, with each session lasting 45-60 minutes. However, Rethorst and Trivedi warned that measurable health benefits can manifest within four weeks of starting the regimen.

    Granted, clinical psychologists argue that exercise of any frequency and intensity is better than doing nothing at all. Even in the study by Trivedi and Rethorst 15 percent of patients did not finish the physical activity regimens required by the trials. So, why does it work? Physical exercise increases the rate at which serotonin (aka “hormone of happiness”) is generated by the brain, thus causing the increase in release and synthesis of serotonin.

    Stubborn depression

    Alas, even the best treatments may prove futile against depression. Sometimes other conditions, can aggravate it. Bipolar disorder, thyroid disorders, cardiovascular ailment, and anemia have all been known to make depression resistant to treatment.

    Psychiatrists may prescribe, in addition to antidepressants, medications indicated for other mental illnesses, e.g. mood stabilizers, stimulants, and antipsychotics. They may also request a cytochrome P450 genotyping test, which tells if the patient can efficiently metabolize a drug.

    Clinical psychologists are essential participants in the treatment of depression. Psychodynamic treatment, a relatively drastic kind of psychotherapy, helps the sufferer dig up deep-seated beliefs and feelings that contribute to the depression. This method obviously takes time but, unlike medication, it arms the patient with tools to avoid depression in the future.

    It is rarely used nowadays, but if worse comes to worst, psychiatrists may proffer options like transcranial magnetic stimulation and electroconvulsive therapy (ECT), both of which make use of electric currents.

    In the former, a large coil builds magnetic fields that affect the mood-controlling parts of the brain. ECT, on the other hand, offers stopgap relief from severe depression by practically passing electricity through the brain; patients experience a seizure each time.

     Image Credit: Mark Sebastian

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  7. 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

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  8. 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

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  9. How to Create a Positive Action Mindset

    June 11, 2013

    positive thinking

    by Ryan Rivera

    It’s become an increasingly difficult world. People tend to focus on the negative side of living, and that negative thinking causes not only worsen their quality of life – it also translates to a lack of action. After all, if the world is seen as a negative place, what is the point of achievement and goal setting? What would be the benefit of working hard?

    Of course, this becomes a self-fulfilling issue. If you’re not taking action in your life, you’re not going to achieve anything, and the world really is going to be a more negative place (thus reinforcing your beliefs). If you really want to make very real life change, you need to be able to motivate yourself into not only a positive mindset, but a positive action mindset – a mindset that is actively working towards completing goals and making your life better.

    Combatting Years of Negative Thinking

    Of course, in some ways this is easier said than done. After all, it’s very hard for people to break their own thought habits. Those that are used to looking for the negatives are usually going to find them while blocking out all of the positive things. Regaining that positive mindset takes time and commitment.

    But there are some strategies that can help. Consider all of the following:

    • Fake Positivity

    Perhaps the best activity to try is faking positivity. Pretend that you are an actor in a play that has to pretend to be a completely and genuinely positive person. What would you do? How would you act?

    The human brain adapts to the mindsets you display outwardly. It’s the reason some actors end up becoming more like someone they played in a movie. The brain doesn’t understand why you’re acting the way you do, so it turns you into that person. Positive mindset pays off and faking positivity can really rub off over time.

    • Never Sit Down

    Remember that one of the things you’re trying to do is take action, not just become positive. When you have chores to do, goals to complete, or things you want done, you need to be able to give yourself the energy to take action. So do your best to avoid sitting still. Always be up and about doing something whenever you can, and if you have nothing to do or need to sit because your feet hurt, try your best to make sure you’re sitting with a purpose – like to complete your bill payments, do art, or otherwise be active.

    • Utilize Technology

    Technology is generally the enemy of action and positivity, often increasing anxiety and stress and decreasing action. But there are ways you can use technology to vastly improve your positivity, productivity, and energy. First, make sure that any time you are using technology – computer, TV, etc. – you’re using it for positive things, like watching humor shows on television (not dramas, reality, horror, etc.) and looking at things that improve your mood and your drive.

    But you can go further. Most people have a smartphone these days. You can schedule in reminders for positive thinking, alarms for taking action, and more. You can use your phone as something that constantly reminds you that you need to enjoy various activities, while programming it with the type of music that gives you energy and motivates you forward. Technology has its downsides, but you can use it in ways that improve your positivity overall.

    • Place Reminders Around Your Home

    Similarly, make it harder for yourself to sit and mope by placing reminders of what you should be doing around your home. Whether it’s post it notes with inspirational phrases or multiple copies of your “to do” list, performing this activity will keep you accountable to yourself, and that can go a long way towards making sure you don’t fall back into the negativity trap.

    Controlling Your Positivity

    Becoming that positive person you’ve always wanted to be is a process. It’s not something that’s going to magically occur overnight, and it’s something that requires a dedication to yourself and your advancements. But everyone can obtain this positive mindset if they’re willing to put in the work. Consider the above tips, and dedicate yourself to true positivity to see a real difference in your life contentment.

     

    Category Happiness and Fulfillment, Health Tips, Motivational, Positive Psychology Blog | Tags: ,,,,,,,,,,,,,, | Comments Off on How to Create a Positive Action Mindset

  10. When you’re depressed: A lesson in self-forgiveness

    June 4, 2013

    stop self-blaming

    by Zita Weber, Ph.D.

    Too often, depression results from excessive self-criticisms.  When you’re feeling guilty, it’s easy to get too down on yourself.  Sometimes the guilt feelings are imaginary and even if they feel real, they can be overly intensified and make you feel worthless.    Getting away from this self-blaming approach is key to starting to feel better about yourself.

    Getting away from a self-blaming approach

    Learn to replace self-blame with a constructive and realistic attitude.  It’s always more empowering to look to the future and what you can do to improve your situation.  Don’t linger in the past.  Sometimes we hear what appear to be simplistic expressions such as:  ‘It’s all water under the bridge’ and ‘What’s done is done’.  Learn to embrace these expressions and take them seriously.  Make your peace with the past but resolve to do things in the present and the future that will make you feel better about yourself.  Learn from past mistakes, but don’t hold onto any blame.

    Learn to practice self-forgiveness

    Practicing self-forgiveness might sound challenging, but the devastating effects of not doing so are highlighted in a novel, Ironweed, which was made into a movie starring Jack Nicholson and Meryl Streep.  The main character, Francis Phelan, accidentally drops his infant son on the floor and the child dies of complications as a result of the injury.  Although this happened many years before the beginning of the novel, the tragic event is revealed through Francis’s nightmarish flashbacks.  Francis is restless, becomes a wanderer and an alcoholic.  While his wife is prepared to forgive him and have him back at home, Francis can’t forgive himself.  In not being able to forgive himself, he dooms himself to a hellish existence.  If only Francis could learn to forgive himself, he could reclaim his life.  The moral of the story is:  don’t be unforgiving of yourself.

    Begin practicing self-forgiveness by accepting that we all make mistakes and we all have times in our lives when we might feel down and depressed because we believe we haven’t met our own standards of behavior.  Learn from these challenges and make sure that you forgive yourself and move on to a more positive place.

    Keep a journal

    Keeping a journal of your thoughts and feelings will help you tremendously when it comes to self-understanding – and self-forgiveness.  Don’t put pressure on yourself by keeping a daily journal if that doesn’t work for you – but make sure that you do write down the important thoughts and feelings that might lead to disorganized, chaotic and self-blaming ideas.

    It’s useful when keeping a journal to dialogue with yourself – ask yourself questions.  It might be difficult asking these questions of yourself, but remember – by asking yourself questions you are clarifying thoughts and feelings and adopting a more problem-solving stance.

    Asking questions – and answering them as honestly as possible – will empower you in your thinking, making matters clearer and imposing a kind of sense and order on them.

    For more skills and strategies in dealing with depression, see Losing the 21st Century Blues (http://zitaweber.com/new-releases/losing-the-21st-century-blues)

    Author Bio: Zita Weber, Ph.D. has worked as a counselor and therapist with individuals, couples and families.  She has researched and written about communication, relationships, sexuality, depression and loss and grief.  More information about her work and books can be found at:  http://zitaweber.com.

    Image Credit: Mark Sebastian

    Category Health Tips, Mental Health, Motivational, Positive Psychology Blog | Tags: ,,,,,,,,,,,,,, | Comments Off on When you’re depressed: A lesson in self-forgiveness

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