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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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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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Social Isolation

Understanding Social Isolation and Loneliness
  • April 25, 2023
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Understanding Social Isolation and Loneliness

Our relationships and connections with others are essential to our nature and crucial for a healthy and long life. The effects of social isolation and loneliness can lead to many severe physical and mental health issues.

The Hazards

Numerous studies indicate isolation’s effect on longevity exceeds that of smoking, lack of access to adequate care, obesity, or insufficient exercise. It can also increase stress levels, diminish sleep, and exacerbate anxiety and depression.

Social isolation and loneliness are consequential to every element of your mental health, from suicidal thoughts or attempts to difficulty focusing, accomplishing intricate or complex tasks, and unhealthy eating habits.

Every individual is different regarding how isolation and loneliness affect them. Each of us has our personal life experience that is unique to us, and these life experiences direct our responses to everything life throws at us, including loneliness and isolation.

The effects and remedies for loneliness and social isolation are not one-size-fits-all concepts but must focus on the individual’s experience and perceptions.

Are Social Isolation and Loneliness the Same Thing?

As a physical separation of an individual from others, social isolation is objective. On the other hand, loneliness is that uncomfortable feeling of abandonment and hopelessness and, therefore, subjective.

According to the latest U.S. Census, over 25% of Americans (more than ever before) are living alone. But this does not mean they are all lonely or suffering social isolation.

Some individuals seeking solitude may socially isolate themselves, which does not indicate loneliness.

Who Is at Risk?

The short answer to this question is “anyone.”

Losing a spouse or partner unexpectedly, retirement, loss of mobility, or any sudden and unforeseen tragedy or diagnosis can happen to anyone and are all potential causes of social isolation and loneliness. Lack of accessible transportation after such events can magnify our feelings and perceptions of loneliness and isolation.

One group at particular risk is older people, who may often feel they are no longer useful and productive contributors to their communities. These feelings diminish self-worth and only facilitate a downhill spiral leading to chronic loneliness.

Among its many significant health impacts, chronic loneliness can cause intensive fight-or-flight stimuli, adversely affecting the immune system. People enduring chronic loneliness have less protection, are more susceptible to disease, and suffer more inflammation than the general population.

What Can You Do?

Since there is no specific underlying cause for social isolation and loneliness, there are no simple answers either, meaning that any interventions must address the underlying issues and causes for that particular person.

For an individual suffering from isolation and loneliness, acknowledging the reality of their situation and reflecting on how their beliefs and perceptions are contributing to these issues is essential. Solving a problem is much easier when we can be truthful with ourselves and have an honest and clear understanding of our predicament.

But what strategies will help us overcome our loneliness and social isolation once we understand?

Stay Connected

Start, renew, or maintain relationships with people and groups you have some history with. The same goes for membership in special-interest or civic organizations and church or religious affiliations.

Keeping in touch with groups and people you have experience with can be the most straightforward solution to these vexing issues.

Explore Opportunities

Volunteering your services to support others is a fantastic strategy to help lift yourself out of isolation. Inventory your skills and interests to help determine the most rewarding venue for your volunteer efforts. Or, perhaps joining a support group or a community action organization is more your style. Finding new ways to forge new attitudes can be rewarding in more ways than one.

Enjoy the Outdoors

Spending time outside in natural sunlight can boost vitamin D levels, improve your mood, and benefits your physical and mental health. A little time in nature can go a long way in relieving stress and negative thoughts.

Take Care of Yourself

The stress of isolation and loneliness can interfere with your blood pressure, breathing, muscles, and much more. It is essential to counter stress with strategies like deep breathing, a warm bath, yoga, meditation, or whatever techniques or regimens work best in your situation.

Here are some additional ideas for moving past the crushing weight of social isolation and loneliness.

  • Join a Book Club
  • Engage with a Church Group
  • Revive Your Dreams and Goals
  • Develop a Comprehensive Exercise Plan
  • Take Some Classes/Learn a New Skill

Conclusion

No matter your station in life, social isolation, and loneliness can happen more quickly than you might think. None of us have a guarantee of tomorrow.

Finding yourself in a new and unfamiliar world of isolation and loneliness may be unimaginable today. Still, the rigors of life can make it a reality at the drop of a hat.

If you are suffering from loneliness and social isolation, talking to a therapist or psychologist can be very helpful in peeling back the layers and understanding how you might conquer your negative mindset and improve your situation.

 

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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.

 

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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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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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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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deal with stress

Best Ways to Deal with Stress 
  • August 31, 2021
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Best Ways to Deal with Stress 

Healthy lifestyle choices can go a long way in helping people to deal with stress. Stress is an enemy of one’s health. It can lower immunity and lead to or worsen illnesses and other medical conditions. Stress is basically the body’s response to certain events, whether they be good or bad events. Stress levels vary from person to person, and what might not cause any stress for one person could be highly stressful for another. The effects of too much stress include changing one’s behavior, being unhappy or depressed, not sleeping well at night, and many other behaviors that do more harm than good. Below are well-explained ways of coping with stress:

(a) Regular exercise

Exercising is an excellent way of relieving stress and promoting a good physical condition as well. A recent study showed that people who exercise for just 30 minutes per week are less likely to be stressed than those people who do not workout at all. Working out regularly can help relieve stress because it makes the individual physically tired . This form of relaxation helps individuals sleep better at night, which also reduces the effects of stress on their bodies. All workout should be done with consent from a doctor if the individual has certain pre-existing medical conditions. Some of stress relieving exercises include dancing, walking, yoga, running, and others.

(b) Listening to music

Individuals who listen to their favorite type of music or songs while trying to relax will get rid of stress in no time. There is something about enjoying music that helps people feel better instantly because they associate great memories and happy emotions with their favorite songs. 

(c) Creating art

Most artists can get away from their problems and worries by creating something new, whether writing with words, painting a picture, or making up a beat on an instrument. Art can help people express themselves in ways they cannot do in real life when they are stressed. If individuals create something because they feel like it, this will reduce their stress levels and make them happier overall in life.

(d) Getting enough sleep

It is no secret that getting 8 hours of sleep everyday as encouraged by specialists can help individuals stay healthy and stress-free. Without enough sleep, the body cannot function properly, leading to bigger problems like fatigue, weight gain, or even heart disease. Having trouble sleeping is a common cause of stress for many people because they are trying to do too much during the day. 

(e) Eating right

Eating healthy foods is one way of living a longer and better life without worrying about future illnesses like diabetes, obesity, or cancer. It is also important not to skip certain meals throughout the day because this only adds more stress to an individual.

 

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vitamin d and mental health

Vitamin D and Mental Health
  • July 22, 2021
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Why Everyone is Craving Vitamin D 

Most people understand the importance of consuming various vitamins; however, many people are not getting enough Vitamin D and it can affect their mental health. This vitamin is called the sunshine vitamin because most people can get what they need directly from the sun. The body produces Vitamin D from sunlight. Numerous people do not get enough sunlight on a regular basis, so luckily it is also available by consuming certain things. Vitamin D deficiency is becoming more apparent because people are spending way more time inside. Some people also choose to take supplements with the vitamin in it.

Why Vitamin D

Most people instantly associate Vitamin D with bone health; however Vitamin D does so much more. There are several processes that Vitamin D helps in. One of the most important functions of the vitamin is the regulation of the absorption of phosphorous and calcium. It also helps with immune system function. It is imperative for healthy bones and teeth. It also helps to combat certain diseases. If the body is unable to get enough of the D vitamin the risk for abnormal bones increase.

Vitamin D Helps to Regulate Mood

Vitamin D is described as a natural mood regulator. Sometimes a change in attitude and outlook is because the vitamin is lacking. In fact, when someone is missing this important vitamin, they may become depressed. Some people who do not get enough Vitamin D on a daily basis, become more anxious. It is suggested that adults get 2000 IU of Vitamin D each day. Some doctors recommend getting Vitamin D levels checked to ensure enough of the vitamin is being taken each day.

vitamin d foods

How to Get Enough Vitamin D

There are several ways to ensure that enough Vitamin D is taken on a daily basis.

One way is to ensure that at least ten to thirty minutes each day is spent directly in the sun. This can help to increase D3 levels. If natural sunlight is not an option due to time or location, purchasing a therapy lamp is another great option. Another way to get Vitamin D in daily is by the food eaten. Some good food options are salmon, tuna, milk, eggs and mushrooms. Supplements are another great way to increase Vitamin D levels. It is important to review exactly how much Vitamin D is in the supplement because there can be quite a range.

Vitamin D is very important to keep the body functioning properly. If anyone is having trouble with their anxiety or depression getting more Vitamin D may help. 

 

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differences psychology

Differences Between Therapeutic Psychology and Forensic Psychology 
  • June 27, 2021
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Differences Between Therapeutic Psychology and Forensic Psychology 

When it comes to mental health, it is incredibly important to make sure one finds the best suited mental health professional possible in order to increase one’s chances of a desired outcome. Most people find themselves visiting a mental health professional for one of two reasons. They either take it upon themselves to seek out treatment in order to improve their mental health or situation, or they have been mandated by a court or a place of employment to seek an evaluation.  The differences in these psychology practices can be found here. 

Mental health professionals usually specialize in different areas of practice. Regardless of purpose, it is important for a client to understand the major differences between these two specialties within the psychiatric realm. The fundamental difference between the roles of therapeutic psychologists and forensic psychologist, is whether the client is pursuing voluntary treatment vs. involuntary assessment. This article will further explore the major differences between forensic and therapeutic psychology.

Reasons for Therapy 

A therapeutic psychologist is much more open to a client establishing and modifying their treatment goals. A psychologist who specializes in this field will usually be sought out by a client when they have perhaps experienced difficult circumstances or significant hardships in their life, and they would like to address these issues in order to develop appropriate coping mechanisms for the situation at hand. 

The main purpose of a forensic psychologist, is to ascertain whether the individual is of sound mind to stand trial or, in the case of employment, return to duty. A forensic psychologist is not hired in order to assist an individual in improving their psychological well-being. Rather, a forensic psychologist’s role is focused on the legalities, rather than dispensing therapeutic advice. 

For example, a law enforcement officer who has been involved in a particularly stressful incident while on duty may be mandated by his department to undergo a psychiatric evaluation before he is allowed to return to regular duty status. Another example, could be a criminal defendant, who’s mental capacity may be called into question. One of the deciding factors in whether they would be deemed “criminally insane,” or fit to stand trial, would be the outcome of a mandated forensic psychiatric evaluation. 

Confidentiality

A common myth is that all psychologists are held to the same standard of confidentiality, however this is not the case when it comes to forensic psychologists. While psychologists who specialize in therapeutic psychology are held to a high standard of confidentiality (with the exception of imminent threat or harm being posed to the client or others), forensic psychologists are usually required to report their findings to the court, or agency, which mandated the screening. 

Once again, the important thing to keep in mind is whether that client is seeking out voluntary treatment vs. involuntary assessment. With an involuntary psychological evaluation, one should always assume that the results of the screening, or interview, will likely be discussed with an outside agency, in order to determine the next best course of action. 

Both therapeutic psychologists and forensic psychologists play a vital role in society. Being able to identify and distinguish between the functions of therapeutic and forensic psychology is crucial in order to identify the right specialist for the job. 

 

If you are in need of a Forensic Psychologist, look no further! Contact us today. 

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