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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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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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.

 

If you need to talk to someone, contact us.  See more blogs here. 

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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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Pre-surgical psychological evaluation

Why do I need a Pre-Surgical Psychological Evaluation?

Why do I need a pre-surgical psychological evaluation?

Having surgery is never an easy undertaking. This is truer today due to the requirement of some patients needing pre-surgical psychological evaluation prior to any procedure considered crucial, including bariatric operations, amputation, or any type of transplant. One of the main reasons why is due to these can be high-priced surgeries for insurance companies, so the insurance wants to ensure the proper steps are taken. A patient that needs any type of major surgery usually needs to make life changes, as well as decrease the number of resources that they rely on. The process of evaluation involves an in-depth interview process, health background history, and monitoring. The pre-surgical evaluation is also used to discuss these important areas that may be of concern.

History of Mental Illness

If a patient does not have sufficient pre-surgical care for their mental illness, then a major surgery may be out of the question. Also, any type of procedure could easily spark their mental disorder whether it’s a mood swing or something more severe. Having patients fully educated with expectations will help prevent them from falling back into their old ways. This is why it is important to have psychological evaluations because a patient with an unstable mental capacity will not be an ideal choice to undergo a major operation.

Substance Abuse

If a patient has been abusing substances, then they will obviously not be the greatest choice to have surgery. An exception to this is only if they are under treatment for their abuse. As a patient is being evaluated during their pre-surgical evaluation, a motivational technique will be able to lead the sufferer on the road towards recovery.

Adhering to treatment involves many steps in order to be successful.  Treatment might include changes in their lifestyle, adhering to proper medication use, and constant continued monitoring. It is important that a complete medical history is obtained that shows the patient complying with all required appointments, medicines, and any other relevant directions.

Pre-surgical psychological evaluation

Overall Coping Abilities

Devise a way to discover if any resources have been used as part of their overall coping ability towards stress while giving a pre-surgical psychological evaluation. If it is discovered that the patient utilizes unsophisticated mechanisms for defense while undergoing stress, then it may show an underlying disorder that may disqualify them as a surgical patient.

These are just a few reasons on why some surgeries may need a psychological evaluation.  Talk to your surgeon today to find out if one is needed for your surgery.

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Managing stress

Top ways to Manage and Reduce Stress

Managing Stress

Living with high levels of stress may not only have an impact on your productivity at the workplace but also can contribute to mental illness. If stress keeps increasing, it puts a damper on your body and can weaken your immune system, making you unable to think clearly and hence depriving you of a happy mood. If the situation continues for an extended period of time, you are likely to fall into depression. There is definitely no gain to living in a stressful situation.  Try to get control of your situation and manage your stress to make your life joyous again.

Top tips for managing stress

1. Find the source of your stressful situation

You will only be able to solve your problem if you understand its cause. Try to narrow down your habits and find the exact cause of your stress. You may be going through a divorce, getting pressure from your workplace or even finding a difficult time repaying your bank loan. Simply try to find the cause of the stress to help understand the appropriate solution to manage your stress.

2. Use the 4A’s techniques to manage your stress

The 4 A’s includes avoiding, alteration, adapting, and acceptance in an aim to get control of your stressful thoughts. You need to avoid unhealthy habits that are likely to increase stressful moments in your life, such as alcohol or drugs.  Avoiding a stressful situation is not always possible, so learn to alter the situation if you find it hard to avoid it. You may change how you communicate with others or even try to create a balanced schedule for your day to day activities.

Adapt to your situation. Try to live positively and appreciate everything that you are able to do even if you are not perfect at it.

Convince yourself to accept the things that you can’t change on your own.

Managing stress

3. Exercise to relieve stress

Getting some sort of workout is among the best ways to keep your body active and free from distractions as well as keeping your mind relaxed to focus on positive thoughts. You may also consider taking a walk or even dancing around just to keep your body in motion.

At times you may find it challenging to take control of your stressful thoughts. However, these tips highlighted here should guide you through managing your stress to protect your mental health and live a happy life.

 

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immigration evaluation

Psychological Evaluations for Immigration, Why they are Needed

Why is a Psychological Evaluation for Immigration Needed? 

The general purpose of a psychological evaluation for immigration court is to document any mental health conditions or diagnoses and to describe, from a psychosocial perspective, how potential deportation would impact a client and their family.  There are thousands of people who are continually filing for different waivers and petitions.  Individuals are seeking means to get a reprieve of some sort due to various reasons. In this article, we highlight cases that necessitate a psychological evaluation.

Extreme Hardship Cases

There are instances where an individual is a sole breadwinner. In these cases where the individual has dependents who immediately rely on them for survival, the dependents may decide to apply for a waiver. These are said to be extreme hardship cases.

The exemption is due to the hardship the dependents may face or endure in any case the individual gets deported. The children or spouse of the individual may have to suffer from separation or job loss. The hardships are either typical or extreme, depending on the magnitude of the cases.

U Visa

A psychological evaluation is necessary for a situation where an individual is a victim of a severe crime in the US. These crimes may be rape, kidnapping, sexual abuse, torture, domestic violence, or even cases of murder.

In the case of such crimes, the evaluation helps to determine the extent of mental or physical abuse. Once determined to be accurate, they get a U Visa though they are undocumented.

Political Asylum Cases

There are several cases where an individual may undergo harsh or unfair treatment in their country. This treatment may be due to a contrary opinion in politics, religion, gender, or even their identity along ethnic lines.

In the political asylum cases, the individual may develop disorders (PTSD) Post Traumatic Stress Disorder, which harms them. The evaluation in this regard will help to establish the effects of the abuse experienced.

Spousal Abuse (Violence against Women Act)

This Spousal Abuse, Violence against Women Act, provides help to both the man and woman in the cases where they become victims of their U.S. citizen spouses’ mental or physical abuse. In this case, the victim stands a chance of becoming a permanent resident of the United States once the determination is affirmative.

This determination will be made possible through the psychological evaluation used to establish the impact of the abuse.

immigration evaluation

Conclusion

These are some of the cases where you may need to get a psychological evaluation to access the level of impact and fill in for a waiver or petition. You should also understand that the process of assessment helps to gather the necessary information needed and establish the best action to take with the help of a psychologist and your attorney.

 

To read more about Immigration evaluations, visit us here. 

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