boost mental health

Boost Your Mental Health Right Now

How to Boost Your Mental Health Right Now

Mental health is about your general psychological state. It determines the way you perceive yourself and how you handle daily challenges in your life. The outbreak of the Covid-19 pandemic has impacted the mental health of many individuals. With the lockdowns and loss of jobs, many individuals have suffered mentally. Whereas seeking professional help is necessary, there are ways you can boost your mental health right now.

Here are habits to boost your mental health right now.

1. Exercise

Studies have shown that the human body produces stress-soothing and mood-lifting endorphins before and after you exercise. For this reason, exercises are considered a powerful tool against depression, anxiety, and stress. Create some time to have simple exercises daily to boost your mental health.

nutrition2. Eat Healthy Foods

The food you consume plays a major role in nurturing your body and brain. Consuming carbohydrates in low quantities boosts serotonin, a substance that has a soothing impact on your mood. Taking foods rich in protein boosts tyrosine, norepinephrine, and dopamine that make you alert. Ensure you also consume vegetables, fruits, and foods rich in Omega-3 as they enhance mood and revive the brain cells structure.

3. Get Enough Sleep

Studies have revealed that lack of enough sleep has a negative impact on your mood. Make it a habit to go to sleep at a specific time daily, and ensure you switch off lights to get better sleep. Avoid habits that can hinder you from getting enough sleep, such as drinking coffee before going to bed. Getting enough sleep means your brains will function properly and thus boost your mental well-being.

4. Think Positively

The way people think about themselves has a big impact on how they feel and behave. If people think and perceive their lives negatively, they will have experiences that align with their thoughts. Therefore, having positive thoughts about yourself can boost positive energy and help you boost your mental health.

Overly, it is your responsibility to take care of your mental health. Even though life is difficult at times, developing positive habits that boost your moods and feelings is necessary. Always create time to exercise, eat healthy foods, get enough sleep, and think positively about life. In the end, you will boost your feelings and your mental well-being.

 

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Ease Irritability

Tips to Ease Irritability

Must-Know Tips To Ease Irritability

Irritability not only disrupts your mental balance, but it also escalates to other areas, eventually reaching everything and everyone around you.  It’s best to stop it as it surfaces. Mild cases often require little habitual changes such as fortifying your diet or assimilating exercise. Here are some ways you can casually ease irritability in your life.

· Address the source

The best way to ease and treat irritability is to address the underlying cause. The majority of persons experience irritability in one way or another through external factors such as drugs, medication, or stressful environments. However, the genesis of annoyance may initiate from other bodily reactions like infections and hormone misalignment. Often, once the underlying cause is addressed, irritability dissipates, and only a minuscule amount of supportive treatment is needed. Denial sneaks in, and acknowledging the actual cause may go amiss from time to time, so it’s best to be honest with yourself. Take some time to assess, address, and then seek help if necessary.

· Declutter your environment

One way to get stress out of mind is to address the mess out of mind. It’s subtle, but cleaning your environment offers a session of micro-therapy and can often uncover a lot of entanglements hidden beneath your physical and mental space.

· Exercise

It is no secret that irritability and boredom can stem from a lack of movement. Rigorous movements alleviate mental pressure, balances the hormones along with cleansing the body of unwanted matters. Exercise kicks your endorphins into gear, allowing this ‘feel-good sensation’ to circulate your biological structure for some time. So one free solution to your annoyance is scheduled exercise, get out and get moving to ease irritability. 

irritable 1· Reduce caffeine or alcohol

Any form of stimulatory substance overuse damages the immune system, compromises the nervous system, and can cause mental disturbance over time. For example, caffeine affects the body and generally causes irritability after the stimulation has ceased, even in the substance’s absence (withdrawal symptoms). Alcohol compromises the immune system, starves the brain of essential nutrients, and dehydrates the body but makes you feel good while doing it. You stem to gain more natural strength when you reduce caffeine or alcohol dependence. 

These are trying times as well during COVID-19, one could see how much more irritable they are due to the constant ups and downs of this pandemic.  Give yourself grace and know that we will get through this.  If you need any help, we are here.

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difficult behavior

How to Help your Child with Difficult Behavior

How to Help your Child with Difficult Behavior

Children are amazing. They are inquisitive, learn quickly, and are constantly changing throughout each stage of their development. However, their behavior can be challenging and difficult at times. It can be hard to know how to deal with this. Use these three simple tips to help your child to overcome their difficult behavior and make your lives a lot easier.

1. Learn the Warning Signs

A lot of challenging behavior can be the result of your child feeling strongly about a thing and not knowing how to express it. Every feeling that your child experiences is valid and should never be downplayed or discounted.

Help your child manage their strong emotions by speaking to them and actually listening to what they have to say. Use reassuring words and never threaten your child. Encourage them to speak about how they feel.

difficult behavior2. Reinforce Self-Control

Self-control is an important skill that will help a child throughout their life. A lot of difficult behavior can be traced back to a lack of self-control. Teach your child how to control their emotions and learn to deal constructively with how they feel.

Model the correct way to deal with strong emotions. Children learn best by seeing examples of how they should act. Many parents believe that self-control cannot be taught, but that is not supported by evidence.

3. Do Not Rely on “Negative Reinforcement”

While negative reinforcement can be useful, it is ultimately damaging to the development of a child. By instituting a negative outcome (punishment or oppressive nagging) you are training a child to do what you want out of fear.

Negative reinforcement can be useful for children’s behavior when it is not instigated by you. For example, a child will put away their belongings so that they do not lose them. This is a better teaching opportunity than putting them away because “Mom is nagging me to do it”.

Dealing with difficult behavior in a child is always challenging, but by using these three tips you can teach them to learn better behavior and become more developed as a human being.

 

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positive thinking

Power of Being Positive

Power Of Being Positive

A vast amount of us were told that opposites attract. While this may be true when it comes to magnets, when it comes to our spirit the same can’t be said. In fact, its a known fact that positive thinking can attract positive circumstances. But, negative thinking will attract more negative scenarios such as pain, depression and anxiety.

But, having a positive outlook on life is easier said than done.

Why Is It So Difficult To Remain Positive?

In order for you to be happy you have to train your mind to be positive. Why?

While it feels much better to maintain a high degree of positivity, negativity is addictive. Experts suggest that humans are predisposed to thinking negatively. It just so happens that we give negative emotions much more attention than positive ones. Fortunately, there are some things you can do to rewire your brain from its predisposed state of focusing on negativity. By doing this, it will give your brain the opportunity to heal from negative emotions.

1) Meditation

A good way to train your mind to be positive is meditation. Meditation has been known to rejuvenate the mind and make you more resilient to the stresses of life. A good way to think of it is the fact that our brains are hardwired to be miserable, while mediation operates like a turn off switch that enables you to clear your mind and get it to stay in the present as opposed to living in the past which causes depression, or living in the future which causes anxiety.

positive thinking2)) Gratitude

Gratitude can help to make you happier. In fact, when we feel and show gratitude, it causes our body to flood the brain with – the feel good chemical- dopamine. Dopamine has the ability to drown out anxious and depressive thoughts.

3) Be Kind

Just like positive thinking, being kind is highly contagious. The logic being, when you show acts of kindness to others in your circle, they eventually go on to show acts of kindness to others. By doing this with the people in your circle you essentially create a bubble of revolving acts of kindness.

 

Try a little bit each day and see how it helps.  Read more of our blogs here.

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Distance Learning

Distance Learning’s Impact on Mental Health

Distance Learning and Mental Health

Coronavirus has wreaked havoc on mental health for virtually everyone in the world. The main goal for everyone in the world in the last six months has been health and taking the proper precautions. When it comes to schools, the mantra of keep kids safe has been at the forefront of everyone’s mind for the end of the 2019 – 2020 school year and is now a non-negotiable item for the start of the 2020 – 2021 school year. However, it is notable that the focus of all of these actions has been physical health. The hidden toll that coronavirus has taken on mental health should be taken just as seriously. If you want to keep kids safe by creating a distance learning environment there also needs to be a focus put on the social and mental impacts of distance learning on your kids.

Technology and Distance Learning

It is easy to forget in this world of technology that kids can be easily overwhelmed mentally throughout the day by being on screens for the majority of the day. Distance learning is only possible through technology and this type of learning puts the emphasis on being logged onto a computer. Research has consistently shown that the use of technology by kids actually rewires developing brains and if the use of technology is not limited it can cause long-term impacts of technology on kid’s health and limit its use outside of distance learning time.

Distance Learning

This is not to say that distance learning is inherently bad or worse than in-person learning in this unprecedented time. It is just important to recognize the mental health impact of distance learning on your kids. As long as the weather cooperates, going outside and getting fresh air during downtimes or after school is a great way to help health both mentally and physically. There is also no substitute for creative free play that allows kids to be off of screens and developing social skills. These are two simple ways that you can combat distance learning’s reliance on technology. It will help keep that balance in your kids life that is vital for proper development.

 

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blank

Why Do We Worry?

Why Do We Worry?

Worrying is thinking about something that may happen in the future that we have no control over, or the outcome will have a negative impact on our lives. It is attempting to solve problems that present itself. Thoughts of worry are triggered by feeling helpless and out of control. We should often ask ourselves “Do I have control over this?” when we are worrying about something.

Constant worrying can lead to anxiety. Anxiety is the feeling you have when you are apprehensive and stressing out about something. Anxiety is triggered by worry.

Worry

Having concern and anxiousness about certain situations is a part of human nature. We all have feelings of anguish and thoughts of misgivings about something. Those thoughts do not have to be significant or traumatic. We often express concern about very minute things which cause us to feel anxious.

Worrying is tied to control. When we are presented with a problem, we mentally try to solve it. Worrying occurs when the problem has no solution or a negative outcome. There are things in life we have no control over, such as the weather and the passage of time. Frequently we experience anguish over these things when, in reality, we can do nothing to control them.

Worrying is also tied to feelings of helplessness. When things happen, that makes us feel that we are unable to affect the outcome; these feelings can cause a great amount of worrying.

How can I stop worrying? 

There are some things you can do to reduce the amount of worrying. Whenever thoughts of concern enter your head, ask yourself, “Do I have control over this?” Contemplate that answer. Once you have determined the answer to that question, the key to reducing the amount of worrying that occurs is to accept the answer no matter what it is. This, of course, is easier said than done. Acceptance of things takes an incredible amount of willpower and control.

Worrying is a part of life. There is no way to eliminate worrying altogether, but you can reduce the amount of worrying you do by controlling your thoughts and reactions.

If you or someone you know needs help with stress or anxiety, please reach out to us.

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Fitness for duty

Psychological Fitness for Duty Evaluations

Psychological Fitness for Duty Evaluations

Psychological fitness for duty evaluations for employees takes place in high-stress jobs when the employer gets a feeling that the employees may be incapable of carrying out some duties. It could also be for an individual who is yet to have a job where pre-employment screening needs to be done. For the case of an employee who has been working already, this could be a result of showing signs of stress either emotionally or psychologically.

Why an evaluation?

It is usually easy to point out signs of stress through their behavior. They could be hostile and threatening to their coworkers, therefore, causing the employer to be worried about safety. A high-stress job, for example, is likely to cause a serious impact on an employee. The evaluation is important in determining whether an employee exhibiting such signs is physically impaired or not, and if he or she can work safely and effectively.

Psychological evaluations may also be triggered by a situation where an employer does not want to be discriminative based on disabilities. This kind of employer referral requires a third party of observation report to the employee’s condition to be allowed by the Americans with Disabilities Act. The employee’s consent is also required in this case, and it should be obtained in writing.

A record of their behavior and some background study is required too. The consent does not mean the employee is required to accept in advance. It means that they will be aware of the happenings to enable them to accept findings and recommendations. In addition, pre-employment screening is essential to prevent future problems, especially if it involves a high-stress job.

Both psychiatrists and psychologists have come up with approaches to evaluate and employer referral procedures, not forgetting responses to evaluation results. There are specific guidelines that are followed until an employer is granted permission to evaluate an employee. Once that is done, doctor-client confidentiality is highly observed and emphasized.

When the psychological evaluation is done, a written report of the results of the evaluation is given. The report contains recommendations too. The opinion of whether the employee is fit for duty or restricted is also included. Employees could be fit for duty with restrictions, unfit for duty, or fit for duty without restrictions.

Terms of employment and law should be observed in deciding the fate of the victim. Medication, counseling, and therapy should be recommended if need be. On the implementation checklist there is;

1. Establishment of the policy governing psychological evaluations on fit for duty.

2. Specifications of coverage and scope of the evaluation associating procedures, rights, and oblivious.

 

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Slow Down

The Importance of Slowing Down

The Importance of Slowing Down

Everyone experiences the urge to do more, succeed, go faster, and surpass their expectation. Many people believe that working more hours and taking minimal rests is equivalent to success. This is not usually true. Ask experts and successful people, and they’ll tell you that taking time to do nothing makes a huge part of your success story. As far as you need to work hard to achieve your goals, taking a break before you experience total burnout is very important. Here are some of the reasons why you need to slow down.

Your Health Matters

You won’t realize that working too hard without breaks is affecting your health until you collapse at work and you have nothing else to do but fight for your life. It’s not news to see people fainting at work due to burnout. You don’t want to be one of them. Your body, mind, and spirit need to take a break if you want to be more productive and successful. Take time to entertain yourself, cook, and hang out with friends.

Slow Down and Make Better Decisions

When you’re tired, even your decisions will look and sound tired. Making better decisions needs a fresh and active brain. Taking time to slow down even when you have tight deadlines gives you time to rest and meditate. Resting restores your mental health which in turn helps you make better decisions. When you take time to slow down, you will resume work fresher and work better, faster, and be more effective.

Slow DownEnjoy the Beauty of Life

You need to switch off that hustle mode and start enjoying the beauty of life. When you’re always buried in your work, sometimes the only words that come out of your mouth often are ‘I’m busy’, you will forget that there’s the other side of life that exists. We have only one life, and if you spend all of it working, then you won’t live to appreciate the world. You need to slow down, take time off, and have fun. Hung out with friends or take a vacation with your family. You need to know the other side of life apart from just working.

There are several reasons you need to step out of that hustle mode and restore your calm. Don’t be that kind of a person that feels useless when you’re not doing anything. Slowing down and taking a rest is not equivalent to being lazy but a sign that you care about your mental health.

 

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Bariatric Psychological Evaluation

Questions about Bariatric Psychological Evaluations

The Importance of Bariatric Psychological Evaluation Before Surgery.

In 2018, the American Society of Metabolic and Bariatric Surgery (ASMBS) conducted research that revealed an estimate of over 200,000 individuals had undergone gastric bypass surgery as a remedy to lose weight. With the numbers of individuals with an average Body Mass Index above 30 slowly rising, obesity is gradually becoming a concern. More people are abandoning the traditional methods of losing weight through exercise and dieting as such methods have seemed futile.

Unlike traditional dieting methods used to lose weight, gastric bypass surgery is a more intensive and permanent procedure that requires lifestyle adjustments. Thus, the National Institute of Health Consensus ruled out that all patients scheduled for bariatric surgery must go through psychological evaluations before the surgery. The psychological evaluation consists of two parts, clinical interviews, and psychological examination.

Clinical Interviews

Under clinical interviews, a psychologist assesses the patient’s mental health, focusing on the patient’s behavior and psychological symptoms. These interviews aim to assess the patient’s knowledge of bariatric surgery, collect information on the patient’s mental status, while simultaneously educating the patient. The psychologist asks about their reasons for seeking gastric bypass surgery, current eating patterns, weight history, social support, dieting history, and the psychological acclimatization in readiness for the procedure.

Psychological Examination

A recent study revealed that individuals with a BMI of more than 40 are more likely to develop depression than the average population. During psychological evaluations, the psychologist analyzes the patient for any psychiatric condition that may hinder the desired outcome following gastric bypass surgery. Patients are assessed for signs of psychosis, anxiety, substance abuse, or depression. Although these factors may not contraindicate the procedure, they play an important role in how the patient will recover post-surgery.

In a psych evaluation, the patient is advised to answer the questions asked honestly. The patient is told that the test results do not determine if they are viable for the surgery or not, as this may lead to intentional distortion of information. Based on the clinical interviews, psychiatric examination, nutritional evaluation, and patient history, the surgeon can draw conclusive information on their patient’s status.

In conclusion, before gastric bypass surgery, psychological evaluation of any patient is vital to understand their emotional status better and evaluate their cause and readiness for the surgical procedure. This will go a long way in determining the success story of gastric bypass surgery and mitigate relapses.

 

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Keeping Conflicts from Rising

Keeping Conflicts from Rising

ESSENTIAL SKILLS ON HOW TO KEEP CONFLICTS FROM SURGING

In every type of bond, not everyone is going to agree with each other 100% of the time. Conflict is a natural part of any relationship. Due to the Covid-19 pandemic, most of us are faced with lots of occasions for dispute as we are all staying at home. It may be the most time we have ever spent inside with our roomies, parents, friends, spouses, or children. It’s essential to settle disputes respectfully and in a positive matter that can build up your bond. Due to the Covid-19 pandemic, we have come up with some skills that will help you keep conflicts from rising.

· Pick your battles

You may have lots of things bothering you about somebody in your life. Some of them are little irritations that mean nothing in the bigger picture. Think of what’s bothering you, and if it’s worthy of an argument, or if it’s something you can learn to live with. For example, if your roomie often leaves the lighting on, and you have kept on reminding him/her, maybe you will have to switch off for them.

Keeping Conflicts from Rising

· Listen to the other party

This is basic, and it’s regularly not done in the intensity of the moment. Communication is needed here for both parties to come up with a solution. You have to listen carefully to the other party to be aware of the ground of the conflict. 

· Concentrate more on forthcoming results than on the past

Communication plays a vital part here. You both need to accept that the past can’t be changed. You should think of what both of you can do to advance. Strive to emerge with ideas or solutions on how to govern the affairs together.

· Refrain from adding others in your affairs

Strive to settle your arguments yourself rather than calling other members of the family or friends to resolve your disputes. Try to emerge with discreet, equal resolutions to the matters together.  When conflicts do arise, try talking about it with each other first. 

It’s essential in these times to settle your disputes together and in a healthy way when there are a lot of other stressors pulling us.  If you can not do it on your own and the same conflicts still arise, it might be worth seeking professional help. 

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