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anger management

Anger Management: Rewiring Thoughts for Emotional Control
  • August 25, 2023
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Anger is a natural human emotion that arises in response to perceived threats, frustrations, or injustices. While anger itself is not inherently negative, uncontrolled or intense anger can lead to harmful consequences for individuals and those around them. Cognitive Behavioral Therapy (CBT) has emerged as a highly effective approach in anger management by targeting the thought patterns and beliefs that contribute to its intensity and duration. This article explores how CBT techniques can help individuals rewire their thoughts and gain emotional control in the face of anger.

Understanding Cognitive Behavioral Therapy (CBT)

CBT is a therapeutic approach that focuses on the interplay between thoughts, emotions, and behaviors. The underlying principle of CBT is that our thoughts influence our emotions, which, in turn, impact our actions and behaviors. By identifying and challenging negative thought patterns, individuals can change their emotional responses and, consequently, their behavioral reactions.

Cognitive Restructuring: Identifying and Challenging Negative Thoughts

The first step in CBT for anger management is cognitive restructuring. This process involves identifying automatic negative thoughts that occur when anger is triggered. These thoughts are often exaggerated, irrational, or based on cognitive distortions. By recognizing and challenging these thoughts, individuals can gain a more balanced and realistic perspective on the situation.

For example, if someone cuts in front of you in traffic and you immediately feel intense anger, your automatic thought might be, “They did that on purpose to annoy me!” Cognitive restructuring would involve questioning this thought and considering alternative explanations, such as “They might not have seen me” or “Perhaps they are in a rush due to an emergency.”

anger management

Anger Awareness and Self-Monitoring

CBT for anger management also emphasizes increasing awareness of anger triggers and early warning signs of escalating anger. By monitoring their anger responses, individuals can intervene early in the anger cycle and employ coping strategies before anger intensifies. Keeping an anger journal can be a helpful tool for tracking triggers, thoughts, and physical sensations associated with anger.

Relaxation Techniques and Stress Management

Stress and anger often go hand in hand. Learning relaxation techniques, such as deep breathing, progressive muscle relaxation, and mindfulness meditation, can help individuals reduce overall stress levels and respond more calmly to anger triggers. Regular practice of these techniques enhances emotional regulation and resilience.

Problem-Solving Skills

Anger can sometimes stem from feelings of helplessness and frustration when faced with challenging situations. CBT teaches individuals effective problem-solving skills to address these situations constructively. By breaking down problems into manageable steps and considering potential solutions, individuals can feel more empowered and in control.

Assertiveness Training

Assertiveness training is an essential component of CBT for anger management. Learning to assert one’s needs and boundaries in a calm and respectful manner helps prevent feelings of resentment and frustration from building up. By expressing their concerns assertively, individuals can foster healthier relationships and reduce the likelihood of anger-inducing situations.

Cognitive Behavioral Techniques offer a powerful and evidence-based approach to managing anger by targeting the thought processes underlying emotional reactions. These techniques help individuals gain greater emotional control and lead more balanced and fulfilling lives. It is essential to remember that anger is a normal emotion, and with the right techniques and support, it can be channeled into constructive actions and positive change. Seeking the guidance of a trained mental health professional can provide valuable insights and personalized strategies for anger management success.

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Psychological Assessment

Ethical Considerations in Psychological Assessment: Ensuring Responsible Practice
  • July 31, 2023
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Psychological assessment plays a crucial role in understanding human behavior, diagnosing mental health conditions, and guiding effective treatment interventions. However, the process of assessment also raises significant ethical concerns. As mental health professionals, psychologists must be diligent in ensuring that ethical guidelines are followed throughout the assessment process. This article explores the importance of ethical considerations in psychological assessment and highlights the key principles of responsible practice.

The Foundation of Ethical Practice

Ethical practice in psychological assessment is grounded in several fundamental principles:

1. Informed Consent: Before initiating any assessment, psychologists must obtain informed consent from the individuals or their legal guardians. This includes providing a clear explanation of the assessment’s purpose, procedures, potential risks, benefits, and the right to refuse or withdraw from the assessment at any stage.

2. Confidentiality and Privacy: Psychologists must uphold strict confidentiality standards to protect the privacy of individuals undergoing assessment. They should clarify the limits of confidentiality, explaining situations where disclosure of information may be necessary, such as potential harm to the client or others.

3. Competence: Psychologists must possess the necessary training, knowledge, and skills to conduct assessments competently. They should only use assessment tools and techniques that align with their level of expertise.

4. Cultural Sensitivity: Psychological assessment must be conducted with cultural sensitivity and awareness of diverse backgrounds. Test materials and techniques should be adapted to ensure cultural appropriateness and relevance.

5. Objectivity and Fairness: Psychologists should strive for objectivity and avoid biases during assessment and interpretation of results. Fairness is crucial in ensuring that no individual or group is disadvantaged by the assessment process.

6. Feedback and Debriefing: Providing clear and meaningful feedback to clients about the assessment results is an essential ethical responsibility. Psychologists should offer appropriate debriefing to address any potential emotional or psychological impacts of the assessment.

Psychological Assessment

Ensuring Responsible Practice

1. Test Selection and Administration: Psychologists must choose validated and reliable assessment tools suitable for the specific purposes of evaluation. They should administer tests according to standardized protocols and avoid using tests with questionable validity or utility.

2. Assessment Interpretation: Objective and accurate interpretation of assessment results is vital. Psychologists should refrain from overinterpreting or drawing conclusions unsupported by data. They should also consider multiple sources of information, such as interviews, collateral information, and other relevant data.

3. Avoiding Dual Relationships: Psychologists must avoid conflicts of interest or dual relationships that could compromise the objectivity and integrity of the assessment process. They should prioritize the best interests of the client above all other considerations.

4. Continuing Education and Professional Development: Staying abreast of the latest research and best practices is crucial for ethical practice. Psychologists should invest in continuous learning and professional development to enhance their assessment skills and knowledge.

Psychological assessments should be done responsibly by the professional rendering the assessment . Upholding the principles of informed consent, confidentiality, cultural sensitivity, and fairness ensures that the assessment process respects the rights and dignity of individuals seeking psychological support. By adhering to ethical guidelines and regularly evaluating their practices, mental health professionals can contribute to fostering a safe and trusting environment for clients while promoting the integrity of the field of psychology as a whole.

 

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child abuse

Child Abuse: Empowering Young Survivors on the Path to Healing
  • June 30, 2023
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Child abuse is an unfortunate reality that affects countless children worldwide, leaving lasting emotional and psychological scars. Seeking professional therapy becomes a crucial step towards their healing and recovery. With specialized support and interventions, children who have endured abuse can find a safe space to process their experiences, rebuild their self-esteem, and regain control over their lives. Here are the different ways professional therapy can help.

Understanding the Effects of Child Abuse

Child abuse, whether physical, emotional, or sexual, can have devastating consequences on a child’s development and overall mental health. Young survivors often experience feelings of shame, guilt, low self-esteem, anxiety, depression, and a range of other emotional challenges. By seeking therapy, young survivors can receive the necessary tools to address these issues and regain a sense of normalcy in their lives.

Creating a Safe and Supportive Environment

Professional therapy offers a safe and supportive environment where child abuse survivors can freely express their feelings and experiences without fear of judgment or punishment. Skilled therapists trained in trauma-informed care employ evidence-based techniques to help children process their trauma, develop coping strategies, and rebuild trust in themselves and others. Through individual counseling sessions or group therapy, survivors can find solace in knowing that they are not alone in their journey toward healing.

Tailored Interventions for Individual Needs

Every child abuse survivor has unique experiences and needs. Therapists understand this and employ a range of therapeutic interventions tailored to each child’s specific requirements. These may include cognitive-behavioral therapy (CBT), play therapy, art therapy, and other modalities that facilitate healing. Such interventions provide children with a safe outlet to express their emotions, explore their trauma, and learn healthier coping mechanisms.

Breaking the Cycle of Abuse

Child abuse survivors often face a higher risk of perpetuating the cycle of abuse in their own future lives or relationships. Seeking professional therapy helps disrupt this cycle by providing survivors with tools to overcome their trauma, develop healthy relationships, and build resilience. Therapists also work closely with parents or guardians, equipping them with knowledge and skills to support their child’s healing process and prevent future instances of abuse.

Restoring a Sense of Empowerment

Child abuse can leave survivors feeling helpless and disempowered. Therapy plays a pivotal role in helping children reclaim their sense of self-worth. Through therapy, survivors learn to recognize their strengths and set healthy boundaries. With ongoing support, they develop the confidence to navigate life’s challenges and pursue their dreams.

Child abuse can have long-lasting and devastating effects on survivors. Seeking professional therapy offers child abuse survivors a lifeline, providing them with a safe space to heal, recover, and regain control over their lives. Through tailored interventions, specialized support, and a focus on empowerment, therapy equips survivors with the necessary tools to break free from the chains of abuse, restore their emotional well-being, and build a brighter future.

child abuse

Recognizing Child Abuse

Recognizing the signs of child abuse is crucial in protecting vulnerable children and ensuring their safety. While not all signs may be immediately apparent, being vigilant can help identify potential cases of abuse. Some common indicators of child abuse include:

1. Physical signs: Unexplained bruises, burns, fractures, or other injuries that are inconsistent with the child’s age or developmental stage. Frequent injuries or injuries in various stages of healing may be red flags.

2. Behavioral signs: Sudden changes in behavior, such as difficult behavior, withdrawal, aggression, excessive fear or anxiety, regressive behaviors (e.g., thumb sucking or bed-wetting not typical for their age), and extreme distrust of people.

3. Emotional signs: Persistent sadness, low self-esteem, sudden mood swings, extreme emotional outburts, excessive fear of certain individuals or places, and displaying overly compliant or avoidant behavior.

4. Neglect indicators: Poor hygiene, consistently unsupervised or left alone for long periods, lack of appropriate clothing or nourishment, and frequent absences from school.

5. Environmental signs: Living in a chaotic or unsafe environment, exposure to domestic violence, substance abuse, or witnessing violence between caregivers.

6. Verbal signs: Frequent belittling, shaming, or humiliation of the child by caregivers or family members. Threats of violence or severe punishment may also be used to control or intimidate the child.

7. Social signs: Isolation from peers, difficulty forming and maintaining friendships, or an apparent lack of social skills. The child may also exhibit extreme compliance with adults or an unusual fear of authority figures.

8. Disrupted attachment: A child who shows an inconsistent attachment style with caregivers, such as excessive clinginess or avoiding physical contact. This may indicate disrupted or abusive relationships within the family.

9. Self-destructive behaviors: Engaging in self-harm, suicidal ideation, or other self-destructive behaviors as a response to emotional distress caused by abuse.

10. Educational signs: A sudden decline in academic performance, lack of concentration, or increased absenteeism from school due to fear or avoidance of the abusive situation.

11. Runaway behavior: Children who frequently run away from home or from school may be trying to escape an abusive environment.

12. Inappropriate knowledge or behavior: Children displaying knowledge of sexual acts or explicit content that is not age-appropriate may have been exposed to sexual abuse or exploitation.

It is important to remember that these signs should be considered in context, and the presence of one or more signs does not necessarily confirm abuse. However, if you observe persistent or multiple signs, it is essential to report your concerns to the appropriate authorities to prevent child abuse reoccurence. The authorities can conduct a comprehensive assessment and take appropriate action to ensure the safety and well-being of the child. It is essential that society recognizes the importance of therapy for child abuse survivors and supports initiatives that make professional help accessible to all those in need.

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Anxiety

Understanding Anxiety and How to Deal with It
  • March 30, 2023
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Understanding Anxiety and How to Deal with It

Everyone experiences anxiety from time to time; it’s a normal emotional reaction in anticipation of an unpleasant occurrence. Overwhelming distress is the benchmark indicator of anxiety.

What Is Anxiety?

Constant worry can leave the patient incapable of responding appropriately in daily interactions, making handling stress even more challenging. “Persistent and excessive worry” causing individuals to shift from a healthy perception of their life to an irrational view where they “expect the worst even when there is no obvious reason to be concerned” is the Anxiety and Depression Association of America’s definition for anxiety.

Although anxiety can bring fearful feelings, they are two different things. In psychological terms, fear rises from anticipating an actual future event, whereas anxiety is typically a nervous response to an irrational viewpoint of a potential occurrence.

Anxiety Disorders

Anxiety is an obstacle to daily function, engagement and a mental health condition. The various anxiety disorders each have particular indicators and challenges. Understanding the specific anxiety disorder plaguing you is essential to receive proper treatment and resolution.

The primary anxiety disorders are:

  • Generalized Anxiety Disorder (GAC)
  • Panic Disorder
  • Phobias
  • Separation Anxiety
  • Agoraphobia
  • Social Anxiety

Some mental health issues like PTSD (Post Traumatic Stress Disorder) and Obsessive-Compulsive Disorder (OCD) exhibit elements of anxiety disorders

The Symptoms Anxiety

Aside from excessive worrying, fatigue, irritability, problems with concentrating, difficulty falling or staying asleep, are among the many problematic symptoms of anxiety disorders. Patients suffering from these conditions often experience sweaty palms, shaky hands, a racing pulse, and dry mouth, to name just a few of the unpleasant symptoms associated with anxiety disorders.

These symptoms result from your brain readying your body to face a perceived danger or threat. The fight-or-flight reaction kicks in, and blood is diverted from your gastrointestinal system and other areas not critical to defending against this threat.

While this reaction is natural, healthy, and beneficial in the face of actual danger, it is debilitating when the threat is not real. The heightened level of hormones and the diversion of essential blood flow remain at high levels far longer than in an actual threatening environment which can result in serious health consequences.

What Can You Do?

You can do several things to alleviate and even free yourself from anxiety. Changing your outlook and adopting a more rational and less fearful perspective is the first step.

Lifestyle choices can be crucial for moving beyond the burden of anxiety. Common sense solutions such as a balanced and healthy diet, going for a walk and experiencing nature regularly, and establishing a regular exercise routine are all healthy strategies to reduce or eliminate anxiety.

Setting limits on your commitments and learning to say no when necessary can provide substantial relief and make your life more fulfilling. Overcommitting due to the inability to say no can quickly become overwhelming.

While beneficial in certain circumstances, procrastination can become a significant source of anxiety when we let things slide and suddenly have a mountain of incomplete chores and obligations. Writing down all of those neglected tasks and completing them one at a time can be rewarding and will indeed eliminate substantial stress and anxiety.

Summary

Anxiety and anxiety disorders are treatable mental health concerns. Different anxiety disorders present particular symptoms and challenges that need specific treatment.

The main challenge to resolving these issues is adjusting your viewpoint, the perspective you hold about your life. Anxiety results from irrational and fearful thoughts regarding a perceived future event. Fostering a more realistic vision is crucial to move past this debilitating issue.

If you suffer from anxiety in any form, there are well-established therapies to help you live a less fearful and more productive life.

 

Check out our other blogs here. 

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social media

Mental Health and Social Media – What to Know
  • February 28, 2023
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Mental Health and Social Media – What to Know

Being social creatures, companionship, and connecting with others is essential and significantly impact our happiness and mental health. Social media connections can alleviate stress, anxiety, and depression while boosting self-worth, comfort, and confidence.

Conversely, lacking these connections can lead to severe emotional and mental health issues like increased anxiety and depression, to name only two. And while social media platforms promise to deliver these connections, they cannot replicate human-to-human real-time interactions.

The tactile experience of in-person collaborations causes the release of hormones that increase happiness, reduce stress, and help you feel healthier and more positive. Excessive social media use can bring on anxiety and depression while delivering feelings of loneliness and isolation, potentially exacerbating existing mental health issues.

The Downside

Among its most insidious faults, comparing one’s life to the exciting social media postings of others is a significant source of anxiety, depression, and envy. Pictures of exotic vacations, expensive toys, stunning physiques, and other enticing messages can trigger a negative emotional response.

Along with these unhealthy comparisons, cyberbullying and self-absorption lurk everywhere. Your impulse control is under constant assault from incessant notifications and the Fear of Missing out (FO MO).

Sleep

Research shows that social media users go to bed later, sleep worse and get less sleep, especially nighttime users. Screen time at night can stimulate your brain at a time when you want to relax and fall asleep.

Lack of sleep can pose serious health risks and inhibits our ability to function well in our daily lives. It is a problem you should take seriously.

Be Aware

It’s critical that each of us understand the potential pitfalls of these and make conscious decisions about our usage of these platforms. Otherwise, we risk this technology taking over our lives and steering us away from the people and things that are truly important.

Many individuals escape to social media as their “security blanket” to avoid anxious or awkward feelings, loneliness, or uncomfortable situations. We see it every day – people are seemingly obsessed with their devices and unable to communicate in real time.

If this sounds like you, perhaps it’s time to reevaluate how you spend your time.

What Are the Pluses?

It isn’t all bad; a lot of good things are available on these platforms.

Special interests abound on social media. You can find a support group for virtually any health condition, pets of all types, hobbies, professions, service groups, you name it, and you will find it somewhere online.

Almost anything you can do in the real world and many things you cannot are there to discover.

And perhaps most important is the connection social media can provide for families and friends to stay in touch across the miles. You can share pictures of grandchildren, vacations, gatherings, significant lifetime achievements, and everything that makes life available instantly, no matter where you are.

Final Thoughts

Social media platforms aim to keep you engaged for as long as possible and employ technologies that seem to foster a form of addiction. Many become obsessive users and find it virtually impossible to break their compulsive behavior.

So, what can you do to break your existing habit or avoid falling into the social media trap?

It all comes down to how you use and interact with these platforms.

What priority do they play in your life?

Like anything, social media can be a blessing or a curse.
It all depends on you and your choices.

 

Check out more of our blogs here.

 

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divorce stress

Effective ways to cope with divorce stress
  • January 30, 2023
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Effective ways to cope with divorce stress

Ending a marriage is one of the most stressful and emotionally draining situations of adult life. Not to mention the impact of divorce on children. Although there is not much you can do to eliminate divorce stress and pain, your hope for moving on is the gift of self-management because life goes on at the end of it all. 

It is essential to properly deal with the negative emotions that arise from divorce to enable you to move on and maintain optimal mental health. This way, you can avoid transferring your emotional baggage to your new relationships or wreaking your self-confidence and esteem going forward. Therefore this article will explore the most effective strategies for coping with divorce stress. Now let’s get started!

Make your mental, emotional and physical health your top priority 

Falling into substance abuse and other habits to elicit temporary relief from divorce stress looks like the best thing to do. However, it really isn’t. The reason is that it puts you on a downward spiral. Also, you never truly move on from there. If you have children, you should prioritize their health, too, from a holistic viewpoint. 

You should prioritize your mental, emotional and physical health because they are all you’ve got when your partner leaves. They make up all of YOU! Besides, sound health will see you through at the end of the day—during the long lonely nights or dull days. 

You need to be at your best to withstand the pain associated with divorce stress to enable you emerge stronger. You can achieve this by eating healthy, staying physically fit and getting plenty of rest. All these will help you build a stronger, healthier mind and body to see you through the pain you are experiencing. 

Increasing your awareness and being self-nurturing 

A practical method to gain control of your holistic health when dealing with divorce stress is by paying attention to your emotional needs and nurturing yourself emotionally and physically. Paying attention to your emotional needs means cultivating a heightened awareness of your emotions. The reason is that divorce stress can leave you feeling vulnerable and weak. As a result, you need more emotional awareness to figure out what you need in real-time. 

You could find and join a support group, visit a therapist or engage in mindful activities like journaling to help you process the many feelings flooding your mind per time—the general idea is to practice more self-care.

Show yourself a great deal of kindness to overcome divorce stress

The concept of self-responsibility that comes with our modern age can increase your tendency to beat yourself up in stressful situations like a divorce. This is where self-kindness comes in handy as research reveals that people with self-compassion handle divorce challenges better leading up to months after separation. You should not see your ending marriage as a representation of your failure. 

The truth is—there is no standard way to feel when dealing with a divorce. Yes, there will be tears and lots of them, but while you allow yourself to feel these intense emotions, your focus should be on healing. Your feelings are valid, no matter how they present themselves. 

Final Thought 

Truth be told, divorce stress is expected when a marriage ends abruptly. However, what counts is how you handle it and your ability to convert the stress into your leverage for stronger, healthier well-being because you are stronger than you know. Hopefully, the tips in this piece point you in the right direction for taking charge of your life and moving on after a divorce. 

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high functioning depression

How to Deal With High-Functioning Depression
  • November 20, 2022
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How to Deal With High-Functioning Depression

Depression is a severe mental disorder that affects millions of Americans every year. It often manifests as a distorted sense of reality and is worsened by certain health disorders and substances. One in five adults will experience a mental illness of some kind, with high-functioning depression prevalent among students and adults alike.

High-functioning depression is different than other forms of depression in that it has a higher threshold for triggering thoughts and feelings associated with the disorder. It is also often under-recognized or misdiagnosed, like bipolar disorder or another psychological disorder. This is partial because high-functioning depression can often mimic the symptoms of a different type of mental illness.

It is essential for people suffering from this to take steps to combat it. Here we will discuss the signs and symptoms of high-functioning depression and how to deal with it.

Signs and Symptoms of High-Functioning Depression

One of the most common signs of this type of mental illness is a general sense of emptiness. This can be described as an overall lack of motivation or emotion regarding people or events. People who suffer from high-functioning depression also usually report feelings of anxiety, low self-esteem, and hopelessness. While they may not display significant changes in their living habits, their emotional well-being and overall personality will be negatively affected. However, people suffering from it often have difficulty differentiating between real and fantasy.

Second, many people with this depression are said to have a lowered threshold for experiencing symptoms of depression. They may feel perfectly fine at the outset and then suddenly “crash” into a depressive state. Other symptoms of this disease include isolation from friends and family, loss of interest in hobbies or pastimes, and even subtle changes in their diet and sleep patterns.

These signs and symptoms result from a complex mixture of biological and environmental factors. A biological component is present in people with a genetic predisposition to depression, while the environment triggers symptoms. This is also why some people with high-functioning depression can endure periods without experiencing severe symptoms.

Tips to Help Deal With This diagnosis

Healthy behaviors are essential in coping with this diagnsis. Experts recommend that you physically exercise, sleep as much as possible, maintain a regular diet and lifestyle, and engage in social activities. Taking stock of what helps you to stay positive can help you to feel better emotionally. However, not all treatments or therapies will work for everyone suffering from high-functioning depression.

Find a Reputable Psychologist in Virginia

If you suffer from depression, you will probably be concerned about finding a psychologist to treat you. Most people do not change their doctors because they fear being treated poorly or biased reports or recommendations. Find a high-performing and skilled psychiatrist and talk to them about your concerns.

Call to Action

Your health is of utmost importance, and you should always strive to maintain your mental health. If you suffer from high-functioning depression, do not hesitate to seek help. Remember that not all treatments and therapies will work for everyone. If you have trouble finding a reputable psychologist in Virginia, check out highly rated psychologists.

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postpartum depression

Three tips for coping with postpartum depression
  • May 31, 2022
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Having a child is a great privilege, but childbirth’s enormous responsibility can sometimes trigger postpartum depression in new mothers. Statistically,  about one in seven women experience baby blues yearly. Also, from a scientific standpoint, there is no specific cause for postpartum depression. 

However, there is a valuable strategy for treating women with the disorder. So in this blog post, we will go over several methods to help you cope with postpartum depression. Let’s get started!

What is postpartum depression?

Essentially, postpartum depression is a psychological disorder affecting women after childbirth. It is characterized by severe mood swings and unhappiness with the new state of motherhood, where the mother experiences difficulty bonding with her baby. Depressed new mothers may experience a strong urge to kill their babies and require critical psychological and medical attention in extreme cases. 

Fortunately, the psychological disorder is treatable. One of the first steps is caring for your psychological wellness during pregnancy to forestal postpartum depression. Most people refer to postpartum depression as baby blues. While both terms loosely mean the unhappiness and mood swings new mothers experience after childbirth, there is a slight difference. 

Baby blues are easily treatable and do not last long, while postpartum depression requires compulsory treatment and attention. However, several women do not report their episodes of unhappiness after childbirth and remain untreated.

Three Tips for managing postpartum depression

Postnatal depression does not make you a bad parent and does not require you to struggle in secret with it. Here are effective strategies to help you cope with the disorder.

Endeavor to establish a strong bond with your baby

Establishing a secure bond with your baby is vital for preventing postpartum depression. Some mothers immediately form this bond with their babies, while others require some time to build the bond slowly. 

Sometimes, it can take several weeks to even months to make a significant attachment to your baby. A secure mother-baby bond is beneficial for both mother and child. You can stimulate this bonding by cuddling, kissing, and responding to your baby’s emotional cues. This way, you reassure yourself of your child’s dependability while reassuring your child of your undeniable love and attention.

Take the time to care for yourself.

Taking care of yourself does more for your mental well-being than you realize. Essentially, most negative emotional responses after childbirth stem from the pressure new mothers feel about having to sacrifice everything continuously. As a result, the new mother subconsciously feels cheated or at a disadvantage, thus triggering a negative emotional response towards her baby. 

Taking a nap while your baby is asleep is one way to begin. Also, you can steal a few hours of sleep to compensate for the lack of sleep every time your baby demands your attention.

Additionally, you should nourish your body with high-quality foods rich in omega-3 fatty acids, proteins, vitamins, and minerals. Alternatively, you can engage in light exercise, pamper yourself, go for a makeover, dress shopping, etc. The idea is to give yourself enough attention to avoid feeling drained emotionally, mentally, physically, and otherwise.

Get professional help

Postpartum depression is not a disorder to manage alone and in isolation. You can get professional help by signing up for psychotherapy and counseling sessions. Also, your therapist might add some prescription antidepressants to your sessions to help ease your stress.

Bottom Line

Postnatal depression is normal and doesn’t require much worry. Taking care of your mental health before and during pregnancy will put you ahead of the situation. Furthermore, you get to condition your mind before your baby comes to help you bond better.  

 

    

 

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Wellness

Top Four Effects of Exercise on Psychological Wellness
  • April 30, 2022
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Believe it or not, exercise is as beneficial for your physical body as it is for maintaining psychological wellness. Several people are familiar with the physical benefits of exercise like weight loss, and increased flexibility/range of motion, including therapy for many illnesses. 

However, recent studies reveal that exercise is vital for psychological wellness and overall mental health. Whether you are a fan of aerobics, weight training, or mind-body exercises like pilates and yoga, this blog post will enlighten you on the mental health benefits of exercise. Now, let’s get started! 

Exercise reduces your anxiety and stress levels

Regular exercise offers one of the most effective ways to deal with stress and anxiety by putting you in high spirits. It creates an emotional buffering system that decreases your response to physical and emotional stressors. The elevated heart rate, sweating, and fast breathing associated with exercise mirror your natural stress response. The difference is in the dominant hormones and neurochemicals. 

While stress and anxiety-inducing situations cause the release of epinephrine, exercise stimulates the release of norepinephrine. In other words, exercise adds to your psychological wellness by counteracting stress agents biochemically.  

It helps psychological wellness by improving your sleep and energy levels

Better sleep is the end product of the stress-reducing effect of exercise. Regular night sleep is highly recommended for proper cognitive skills. Hence the relationship between exercise and better quality of sleep. Also, people who are unable to get some shuteye are prone to several cardiovascular diseases like high blood pressure. 

Exercise raises the body temperature to stimulate a resultant cooldown relaxing effect. However, you should beware of exercising close to your bedtime as it can have the opposite effect and keep you awake for much longer. 

Exercise contributes to your psychological wellness by building a sharper memory

The brain is one organ that runs on increased oxygen supplies. When you engage in exercise, your heart pumps more blood, thus enriching your brain’s supply of nutrients and dissolved solute materials. 

Also, the increased blood supply invariably means increased oxygen supply. The reason is that the red blood cells are the oxygen-carrying component of the blood. The mental health benefits of exercise include but are not limited to improved memory, concentration, creativity, and relaxation. 

It balances your mood and boosts your self-esteem Wellness

If you’ve been having mood swings, exercise can be an excellent mood stabilizer the reason is that the brain produces a feel-good hormone called endorphins after exercise. Endorphins also trigger the release of oxytocin and together create the uplifting mood you feel after exercise. 

It is also the reason behind the runner’s high or yogi’s calm you feel after each practice, leading to psychological wellness. 

Studies show that people who engage in regular exercise are less likely to exhibit aggressive and passive-aggressive responses. 

Additionally, exercise bolsters your self-confidence levels. Essentially, you feel good about your creative abilities to move your body at will and perform incredible actions. Since exercise helps with weight loss and management, you are less likely to worry about your body image because of exercise— Talk about psychological wellness!

Bottom Line

There is no overstating the relevance of exercise. Hopefully, this blog post succeeds in exposing you to the benefits of exercise for maintaining psychological wellness besides its physical benefit. 

 

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Two seniors on a stroll

How to maintain your mental health as a Senior
  • February 14, 2022
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Maintaining golden-age health and vitality can be pretty challenging. Even more, your mental health, especially as more and more seniors suffer from degenerative diseases like Alzheimer’s, muscle dystrophy, etc.

Nonetheless, taking care of your mental well-being in your golden age can be fun and less burdensome if you know the right tips. This blog post will enlighten you with four essential tips for maintaining your mental health as a senior. So read on to learn more!

  • Eat more golden-age friendly foods

Good nutrition is essential for maintaining overall health, your mind inclusive. The reason is that your brain needs energy from food to function effectively. Essentially, your brain derives its primary nutrients from glucose, a metabolic byproduct of carbohydrate digestion. As a result, your diet should include whole grains, fruits, vegetables, fish, lean meat, and healthy fats.

Additionally, you should avoid highly processed foods and trans fats as you age. The idea is to eat more natural foods for a healthy mind while in your golden years.

  • Stay properly hydrated

Your body is made up of 75% water. Also, it would help if you had more water and fluids in your system to maintain your inner transport or circulation. When poorly hydrated, you predispose your brain to shock, leading to a coma. It helps to know that your mind is an integral part of your body. Your mind is what makes you, you. 

Suppose you find plain water unpalatable. There are other ways to spice up your drinking water so that you’re more motivated to drink more. You can add fruit slices to flavor your water. Alternatively, you can consume more tea and eat more citrus fruits. That way, you’re indirectly hydrating without dealing with the bland taste of plain water. 

  • Keep your mind engaged in your golden years.

Usually, your mind is the first recipient of the golden-age call. A big part of enjoying your golden years is when your mind remains active. As a result, you should get into the habit of learning. Read books, watch worthwhile videos, learn a skill, a game, etc. For example, if you like music, you could play an instrument. 

The more new things you know, the more neurons your brain develops through a process called neuroplasticity. This way, you keep your mind young and sharp. So join that chess club today!

Alternatively, you can engage in helpful conversations with others and maintain an active social life. What’s more? Several young people will be interested in learning from your life’s story.

  • Get adequate golden-age physical exercise.

Physical exercise is not exclusive to professional athletes and younger people who want to look sexy. Exercise is beneficial to everyone regardless of their age. As a result, getting older doesn’t stop you from getting adequate training. 

Additionally, you should engage more in golden-age exercise to ward off bone diseases, like arthritis and other golden-age-related diseases. Exercise also puts you in a great mood because it lifts your spirit. Several methods exist for seniors to get plenty of exercise like walking, cycling, swimming, yoga, dancing, etc. 

Conclusion

Getting older is both a privilege and a blessing. As a result, a sharp mind will assist you in looking back through life and passing on your wisdom and experiences to the younger generation. While there are other methods to keep your mind sharp as you age, we hope this article gives you an excellent head start.

 

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