<h2>Introduction:</h2>You finally found the bravery to expose yourself to that emotional danger. Perhaps you made a personal disclosure or made a request that left you feeling exposed. However, the fundamental issue is the same, regardless of the circumstances: You spoke your genuine self without knowing if it would be accepted.You are currently overcome with anxiousness, remorse, and aggravation about what you did. You wish you could turn the clock back and avoid what worries you.This feeling is typical. In actuality, it even has a name. A vulnerability hangover is what it is termed. <h2>What is a Vulnerability Hangover?</h2>Being emotionally available means we are willing to take chances when the outcome is unknown. To show our genuine selves, whether via our sentiments, dreams, failures, or anxieties, takes a lot of bravery. We run the danger of being turned down when we do this.This gut-wrenching sensation arises the minute we decide to get honest about who we are, what we want, and how we express it. It`s the lingering worry after you disclose something where you put yourself out there somehow, and you`re not sure of the answer yet." It is that period after sharing something when one waits to see how the other receives or understands it.The act of rejection sets off some of our oldest cycles of anxiety and guilt. After all, people need social groupings to thrive. We still experience the impacts of these desires now because they are so deeply ingrained. <h2>Why and how do they happen?</h2>We expose ourselves to uncertainty when we have the bravery to be exposed.Will he reply to my text? Do they regard me less now that I`ve said it? Am I the cause of everything? When there is no response, these thoughts cross our brains.The vulnerability hangover emerges when one has to deal with this uncertainty. We experience a surge of emotional blowback while waiting for our emotional risk`s effects.Think about a culinary comparison. If you take the time to microwave anything for a few minutes, you won`t likely be too upset if the results aren`t exactly what you hoped. However, if you spend hours meticulously preparing dinner, you`ll be really disappointed if it doesn`t taste nice. The consequences will weigh on you more heavily the more exposed you are. <h3> </h3><h2>6 Steps to Deal with Vulnerability Hangover</h2> <h3>1. Recognise and label your feelings</h3> It could seem strange to want to concentrate on these unpleasant feelings while experiencing a strong emotional response. It`s actually the most crucial phase, though. It may be quite simple to become caught in our emotional responses in our faulty, prejudiced grandeur. Consider a period when your feelings controlled your actions. For example, did your anxiety cause you to become paralysed? To avoid a vulnerability hangover, you must acknowledge and name your feelings. You can regain control of the situation instead of being sent into a spiral. Although it won`t cure your vulnerability hangover right away, this will allow you to see possible solutions. Therefore, pause the next time you find yourself wrapped up in remorse. Once you name your emotions, start to regain control over your conduct. <h3>2. Discuss it with your trusted people.</h3> You can communicate your feelings to your closest confidantes more effectively once you`ve named them. This shouldn`t feel emotionally risky, even though it is still a vulnerable act.Shame gets its power from being indescribable... If we raise enough awareness of shame to name it and address it, we`ve essentially severed its legs. Speaking with your confidantes won`t change how your emotional risk turns out. However, it will support you in overcoming your vulnerability hangover and reducing your sense of shame. <h3>3. Recall why you first decided to take the risk.</h3> The last thing you want to do when suffering from a vulnerability hangover is giving it any thought. We construct mental barriers higher than the Empire State Building and longer than the Great Wall of China. This is our feeble effort at a response. Unfortunately, this approach just serves to increase our suffering. We must reflect on our act of vulnerability to recover from it. Rather than worrying about the unknown consequence, we must concentrate on why we did it first. Recall the motivation behind your first action. Something made taking a chance worthwhile for you. Even if the risk doesn`t work out as you had anticipated, taking it still counts as an action. <h3>4. Reframe your perspective by zooming out.</h3> A vulnerability hangover not only hurts, but it also seems to last forever. Realistically, you are aware that you will live through whatever situation arises. Despite how much you want to avoid these individuals at all costs, you will ultimately have to return to work, interact with your friends, or perhaps run into your ex. And certainly, the subsequent interactions could still be awkward. However, do you know what makes it more bearable? Doing it. It is simple to say but far more difficult to do. You must zoom out and adjust your perspective because of this. Remind yourself that the vulnerability hangover will pass no matter what. You will have to move forward with life as it continues. <h3>5. Take action to boost your self-confidence.</h3>Shaking a vulnerability hangover can occasionally be difficult, no matter how encouraging and reframing your self-talk is. Therefore, taking action that boosts your confidence may be beneficial in these circumstances. Imagine that you have been working on an idea for months and have finally decided to share it with your co-workers. Did they delay in accepting it? Did they give you unfavourable comments? You`re currently overcome with anxiety and uncertainty. And even though you`ve previously completed all the other steps—talking to a confidante, reminding yourself of the benefits, and accepting the personal development—you continue to experience emotional distress. Introducing a new, good feeling is occasionally the greatest way to move past a bad one. Pick a task that has great personal significance and delight for you. You may attend yoga classes, work or volunteer to use your abilities. Embrace your sentiments of assurance. Even if you don`t feel like it right now, it`s critical to remind yourself that you have a lot of good things going on in your life while you`re suffering from a vulnerability hangover. <h3>6. Honor your fortitude and development.</h3> We don`t feel like celebrating when we have vulnerability hangovers; rather, we feel like covering our heads in brown paper bags. But taking the time to recognise our achievements, even in secret, aids in sharpening our concentration. It also encourages us to believe in our own abilities. Although it would be wonderful to throw yourself a celebration, you don`t have to make sure you recognise the action you made. Think about expressing your pride for putting yourself out there through a journal entry, a conversation with a friend, or even just to yourself. Even though your body may be screaming, "Fear and humiliation!" affirmations might help you improve your emotions. <h3>Conclusion:</h3> A vulnerability hangover is most likely what you`re experiencing if you`ve ever experienced a rush of remorse and anxiety after taking a risk. You`re not alone, and it`s not terrible, so don`t panic. Nevertheless, it might feel really awful at the time. It`s unpleasant to have vulnerability hangover. However, it`s an essential step in your self-development process as you work to build a fulfilling existence.

In this blog, we’ll explain what is vulnerability hangover and why it happens. We'll also list steps to overcome vulnerability hangover.


Vulnerability Hangover: What is it and How to Deal with It

<h2>Importance of Mental Health in Student`s Life</h2>Mental health encompasses much more than the absence of mental illnesses or diseases. According to the <a href="https://www.who.int/https://www.who.int/" rel="noopener noreferrer" target="_blank">World Health Organization (WHO)</a>, "mental health is a state of well-being that enables people to cope with the stresses of life, realize their abilities, learn and work well, and contribute to their community." Our mental health impacts our physical health and general well-being. It can be challenging for someone with mental health problems like anxiety, depression, an eating disorder, or addiction to stay focused, find motivation for activities, and connect with peers and co-workers. All facets of our life can be impacted by how our mental health affects our mood and capacity to perform throughout the day. Teachers and students need to have good mental health just as much as the general public. Students with greater mental health are better able to study and are more likely to reach their full potential. In addition, children with good mental health can form bonds better, make choices, and cooperate. As students transition into adulthood, these beneficial consequences assist them as individuals and their wider community. <h2> </h2><h2>Statistics of Mental Health Problems Among Students</h2> <ul><li>An important new study indicated that mental health problems had increased by 8% yearly from 34%.</li><li>Additionally, 27% of students have received one or more formal diagnoses for mental health conditions such as depression or anxiety disorders, a 5% increase from the previous year.</li><li>About 30% of students who participated in the <a href="https://www.acha.org/NCHA/ACHA-NCHA_Data/Publications_and_Reports/NCHA/Data/Reports_ACHA-NCHAIII.aspx" rel="noopener noreferrer" target="_blank">Fall 2021 National College Health Assessment</a> reported that anxiety negatively impacted their academic performance. Additionally, more than one in five students said they had received a medical professional`s depression diagnosis.</li></ul> <h2>Top 5 Mental Health Problems Among Students</h2> <h3>1) Depression</h3>Depression is a mental disease marked by melancholy, despair, and lack of interest in once-enjoyable pursuits.A depressed episode can involve mood fluctuations, sleep issues, changes in appetite, headaches and bodily aches with no obvious physical explanation. In the 2021 Healthy Minds Study, serious depression was present in 22% and general depression in 41% of college students. As a result, depression is among the most prevalent mental health problems among college students in the United States. <h3>2) Anxiety</h3>The majority of college students occasionally suffer anxiety. However, persistent or escalating emotions of anxiety, tension, and panic can obstruct day-to-day activities. Anxiety becomes a medical issue requiring treatment when it interferes with everyday life. Anxiety was cited as the most common mental health issue affecting students in 2016 research by Pennsylvania State University, according to 61% of survey respondents. Additionally, 1 in 3 kids tested positive for anxiety. The following are some of the most prevalent anxiety disorders:Generalised Anxiety Disorder (GAD): This disorder is characterised by persistent, intense anxiety that interferes with daily activities. Obsessive-Compulsive Disorder (OCD): OCD patients have intrusive and irrational worries, obsessions, and thoughts that cause them to engage in repetitive actions and compulsions. Panic disorder: This illness is marked by persistent terror and frequent, unexpected bouts of panic. Post-Terrible Stress Disorder (PTSD): After experiencing or witnessing a traumatic incident, PTSD often develops. Individuals, however, can also experience trauma without going through a serious, tragic incident. <h3>3) Eating Disorders</h3> The term "eating disorders" refers to a wide range of problems characterised by severe anomalies in eating patterns and a strong obsession with one`s appearance or body type. Both dietary restriction and binge eating, which may be followed by purging, are possible symptoms of these disorders. According to data, 4% of male and 11% to 17% of female college students in the United States, respectively, screen positive for clinical eating disorder symptoms. Here are a few illustrations of typical eating disorders:Anorexia Nervosa: This illness frequently leads to emaciation and has one of the worst death rates among mental health conditions; it is characterised by an unhealthy focus on thinness, a distorted body image, and concerns about gaining weight. Bulimia Nervosa: Bulimia nervosa is characterised by recurring and frequent bouts of consuming excessive amounts of food, followed by compensatory behaviours, including fasting, purging, or overexercising. Binge Eating Disorder- Continual desires that can happen at any time of day and lead to overeating are the hallmarks of binge eating disorder. This condition is frequently linked to low self-esteem and a negative body image. <h3>4) Suicidal Thoughts</h3> Suicidal ideation is a tendency to contemplate or plan one`s death. Experts in mental health often classify intense or overpowering suicidal thoughts as a mental health emergency.According to a 2018 study by Harvard Medical School researchers, 1 in 5 college students in the United States had suicidal thoughts. More recently, according to the 2021 Healthy Minds Study, 5% of student respondents had intended to commit suicide in the previous year (without attempting). Many students struggle with stress, annoyance, and doubt, but occasionally those emotions take on a powerful momentum that pushes individuals to the point where they may even consider suicide. <h3>5) Substance Use</h3> Alcohol and recreational substances are often used by college students, which may be troublesome. Substance abuse is a concrete pattern of physical and psychological dependency on one or more substances. Despite being aware of the hazards and negative effects of this conduct, this disorder is often characterised by intense desires and indulgence in drug abuse. About one-third of American college students indicate signs of alcohol abuse, according to Addiction Center. Additionally, a 2018 National Institute on Drug Abuse study discovered that Adderall, a medication frequently used to treat ADHD, was abused by 15% of male and 9% of female college students. The following are some of the most typical signs of drug abuse: <ul><li>Bloodshot eyes, slurred speech, or lack of coordination</li><li>Fear, worry, or paranoia without an obvious cause</li><li>Susceptible to questionable actions (e.g., frequently getting into fights or getting into trouble with the law)</li><li>Unexpected financial necessity or financial emergency</li></ul> <h2>Counselling for student mental health problems</h2> Students experience mental health issues just as frequently as the general public.But counselling is not just beneficial for students who have a recognized mental health issue. Anyone experiencing new difficulties as a student might profit by speaking with someone. This applies to the following: <ul><li>troubles with friends, family, or relationships</li><li>low mood or losing interest in enjoyable activities, anxiety or tension related to the job or anything else</li></ul> You can better comprehend these problems and learn coping mechanisms through counselling.Talk to someone: It`s crucial to express your feelings to someone else since it could make you feel better immediately. You can get in touch with your friends, family members, professors, doctors, counsellors College/ University Counselling Services - Most universities and most schools provide a free, private, on-site counselling service with trained counsellors and psychotherapists that you can use. A mental health consultant is available at several colleges who can assist you in getting the care you require. Online Self-Help You might also look at the following online self-help resources:Connectedminds.ai is a website and application that provides information on mental health and well-being professionals students can connect with. <h2>Conclusion:</h2> The lesson here is clear - Students of all ages must care for their mental health. It`s not an extravagance or something to worry about in the future. Instead, before issues emerge, it needs to be fixed right away. You don`t have to live your life ignoring the problems with your mental health. There is a network of people who want to see you succeed, and there are many actions you may do to get there. However, it`s time to get help in a residential treatment facility if alcoholism is the cause of your mental health issues.

We’ll discuss mental health problems among students in detail. We'll also list various ways for students to deal with mental health problems. 


Mental health problems among students & how to tackle them

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This article covers the top 11 mental wellbeing apps that can help you feel more calm, centered, and in control. From guided meditations and breathing exercises to journaling and more, there's an app out there for everyone. 

Top 11 Mental Wellbeing Apps For 2023

<h2>Why motivation is important in life?</h2>Motivation is the drive to fulfill your needs or pursue your goals. It is impacted by how much you desire the outcome and what you stand to gain and lose if you don`t accomplish your objective, your individual goals. The key to creativity, productivity, and pleasure is motivation. When we act, we generate movement, development, and change; we feel engaged, competent, and relevant; we feel powerful because we see how we can affect change in the world and produce more of what we love in our lives. Motivation is what drives us to act. All of this gives our life meaning and fulfilment. Most people desire to alter at least one aspect of their lives. However, it might not be easy to find the drive. Understanding what motivation means to you can help you discover your motivation methods.<h2>10 Things That Steal Your Motivation</h2>Demotivation is the absence of excitement or interest on the part of an individual for their task. Demotivated staff members may avoid completing duties or interacting with others since they are frequently disinterested in their work. Motivation, or the drive to attain a goal or result, is negatively correlated with demotivation. Since most people only have one idea of what demotivation is, you`re probably going to think you have the same issue every time you feel unmotivated. The reality is that there are several variants within the problem area of demotivation. You will use the same old techniques anytime you experience demotivation if you only experience one type of it. These tactics often take the form of making to-do lists, setting objectives, working harder, creating accountability checks that will motivate you, and pushing yourself. They don`t work with most demotivational situations, and in other cases, they could even make you feel worse about your lack of motivation. Demotivation is a broad group of issues with several subtypes. It is the inability to commit to action, and there are numerous reasons you can be in that situation. Having more categories for categorizing your demotivation will enable you to pinpoint the true causes of your resistance to moving forward. Following are the ten forms of demotivation: <h3>1. Your fear has demotivated you</h3>Even if you are moving into terrain that you have chosen to enter, when you are fearful, a part of you is determined to stop you from moving ahead. Fear slows you down, making you wary, which may be advantageous to you. However, occasionally, your <a href="https://connectedminds.ai/blogs/understanding-anxiety" rel="noopener noreferrer" target="_blank">anxieties are based more on your imagination</a> than on a realistic evaluation of the threats in your environment. The part of you that wants to keep you safe can successfully stop you from moving ahead into desired and safe terrain if your fear is great enough, even if you`re also eager to move forward. <h3>2. You Become Demotivated by Choosing the Wrong Objectives</h3><a href="https://marthabeck.com/" rel="noopener noreferrer" target="_blank">Martha Beck</a> provides a fantastic framework for comprehending motivation. We each have an Essential Self and a Social Self, she explains. The part of you that is impulsive, creative, and fun, the portion that understands what matters to you most, is your Essential Self. Your social self is the aspect of you that has been growing since birth, learning the customs of the tribe and making every effort to keep you safe by enforcing "the rules. "Everywhere we turn, some messages appeal to our Social Selves and make us want to win over our tribes". When you lack motivation, you`re focusing only on what your Social Self wants when you establish objectives, which keeps you from moving in the direction your Essential Self wants you to. Demotivation is a tool that Your Essential Self utilises to slow you down and separate you from the destructive goals you`ve established. <h3>3. You Lack Motivation Due to Clarity</h3>Your perception of the future will be hazy if you haven`t explicitly stated what you desire. We like the familiar, so we avoid the strange and ambiguous and stick with and recreate the familiar. It makes sense that you won`t be motivated to move away from your comfortable existing world if you`re unsure about what you want to build. <h3>4. A conflict in your values is demotivating for you</h3>What`s essential to you in life is based on your values. A values conflict occurs when you have two or more values that are significant to you but feel you can`t satisfy all of them in a given circumstance.As you search for ways to obtain what`s vital to you, this circumstance makes you feel torn and tugged in several different directions. Your motivation may come and go in short bursts as you focus on something, lose it and go on to something else, or it may completely disappear as resolving internal conflict swiftly drains your resources. <h3>5. The Absence of Autonomy Makes You Unmotivated</h3>We thrive on independence. Everybody`s brain contains a decision-making centre that needs to be used. According to studies, persons with depression have an underdeveloped decision-making region in their brains, and if they practise utilising this portion of their brain and making decisions, their despair frequently goes away.Having some liberty to choose what we do, when we do it, how we do it, and who we do it with is essential to kindling and maintaining drive, creativity, and productivity, according to research cited in Daniel Pink`s book Drive. <h3>6. You Feel Unchallenged, Which Demotivates You</h3>Authors like Daniel Pink and Mihaly Csikszentmihalyi, author of <a href="https://www.researchgate.net/publication/224927532_Flow_The_Psychology_of_Optimal_Experience" rel="noopener noreferrer" target="_blank">Flow: The Psychology of Optimal Experience</a>, emphasises that challenge is another essential component of motivation. There is a sweet spot when it comes to overcoming obstacles. A task that is too big depletes our motivation, while a challenge that is too tiny causes us to lose interest and struggle to maintain motivation. Because we are living, evolving beings, we require ongoing difficulties and chances to develop new talents. Without obstacles, our Essential Self intervenes and demotivates us to let us know that we`ve strayed from our intended course. <h3>7. Grief Has Demotivated You</h3>We go through a phase at the start of each shift where we question whether we should or could hold on to the way things were, and we grieve what we`ll be losing if we make big changes. Common symptoms include confusion, self-doubt, distrust of the outside world, and a sense of being lost; these emotions become more potent the more radical the transition. Even mild sadness and social disengagement occur sometimes. Your motivation may wane due to all the mourning, worrying, and feeling lost that occurs throughout this time. Know more about the <a href="https://connectedminds.ai/blogs/7-stages-of-grief" rel="noopener noreferrer" target="_blank">7 stages of grief</a>. <h3>8. Loneliness Demotivates You</h3>For those of us who work independently from home, this <a href="https://connectedminds.ai/blogs/adult-loneliness" rel="noopener noreferrer" target="_blank">adult loneliness</a> is a very crucial point. Have you ever had those days when you have cabin fever, don`t feel like working, and would much rather be out having a drink with a buddy or playing a game of soccer? Your Essential Self occasionally yearns for a connection with others because we were created to be social beings. Your Essential <a href="https://connectedminds.ai/blogs/what-is-self-sabotage" rel="noopener noreferrer" target="_blank">Self sabotages</a> your drive to work for you to take a break and interact with others. <h3>9. You`re Demotivated by Burnout</h3>As a recovering Type A who attracts overachievers, I am aware that sometimes we continue to complain about needing to do more even after we have gone beyond what is sustainable. You`ve pushed yourself too far and are at risk of being burned out if you always feel exhausted, lack the motivation to socialise, and find that sleeping sounds more appealing than the things you typically find interesting. You will constantly be inspired to take action toward your greatest needs by your Essential Self. Your Essential Self may even sap your drive for the things you typically get fired up about to get you to achieve a deadline if you`re exhausted and in need of sleep. Know more about <a href="https://connectedminds.ai/blogs/autistic-burnout" rel="noopener noreferrer" target="_blank">Autistic Burnout, its Symptoms and Treatments</a>. <h3>10. The Fuzzy Next Steps Have You Losing Motivation</h3>Even though your final objective is crystal obvious, if you haven`t taken the time to break it down into smaller goals, you`ll find yourself stuck, baffled, and without motivation when it comes time to act. Some projects are modest enough and well-known enough that they don`t require a strategy, but if you frequently worry that you don`t have a clear plan and don`t know what to do next, this may cause your demotivation. <h2>4 Effective Scientific &amp; Psychological Ways to Stay Motivated in Life</h2> <h3>1) The Ulysses Pact</h3>The Ulysses Pact is a method for holding yourself accountable to continue working toward a goal even when it`s challenging. It is named for the cunning hero of the Trojan War. The main component of a Ulysses Pact is that we make a decision today (while things are reasonably simple) that obligates us to do an action tomorrow (when things are hard). In other words, by committing to a future behaviour in advance, the Ulysses Pact helps you sustain strong motivation during difficult times. <h3> </h3><h3>2) Gently Self- Talk</h3>You may be more motivated than you think if your goals are worthwhile. The issue is that you can be squandering significant amounts of it. Our self-talk is also one of the main causes of lost motivation. Self-talk is the term used to describe our repetitive patterns of speaking to ourselves verbally and nonverbally.Several challenging emotions, such as guilt, worry, frustration, and despair, will be produced if your regular, automatic self-talk tends to be negative, harsh, and judgemental. These emotions all work to drain your natural motivation to achieve your objectives. So, one of the most effective—though seemingly counterintuitive—ways to stay motivated is to quit depriving yourself of it through excessively negative self-talk. Instead, develop a new behaviour of soft self-talk. One of the biggest barriers to keeping motivated and overcoming difficulties in our goals is our repetitive negative self-talk. You`ll be surprised at how much drive you`ll already have if you learn to recognise and gently reshape your self-talk. <h3>3) The Seinfeld Strategy</h3>The Seinfeld Strategy is a straightforward yet effective approach to maintaining motivation, particularly when starting a new habit. The strategy itself is straightforward: <ul><li>Plan to complete a small portion of any habit, task, or routine you want to maintain daily.</li><li>Mark a huge red (or another colour) X next to each day you succeed in completing the goal on a calendar.</li><li>As long as you can, keep your streak going. If you missed a day, note how long your streak was next to the box. Your new target is to surpass this.</li></ul> The Seinfeld Strategy is a Double Motivator, making it a particularly effective approach to staying motivated. A twofold motivator concurrently motivates in two separate ways.In this situation, checking off each productive day provides you with a sense of pleasure and achievement, which is positive reinforcement. Negative reinforcement, on the other hand, serves to deter you from breaking your streak to avoid the anguish of doing so. Finally, having a large calendar covered in red Xs on your desk or at your workspace is a visual reminder that you have work to do. Helps in enhancing your memory and also keeps you motivated. <h3>4) Artificial positive reinforcement</h3>A fundamental rule of human behaviour known as positive reinforcement states that when an action is followed by something pleasurable or rewarding, it is more likely to occur (and continue to occur). However, we struggle to provide positive reinforcement when it doesn`t happen automatically or spontaneously. However, the power to create fake positive reinforcement processes to meet our problems and objectives. <ul><li>Here`s how you could go about it:</li><li>First, choose a manageable quantity of reading for each evening.</li><li>Pick a modest yet satisfying reward.</li><li>Keep your prize and book together.</li><li>Put the book away once you`ve finished each of the first 15 pages, then treat yourself.</li></ul> Because we equate positive reinforcement with getting kids to do things, this may come out as silly, but it applies to adults just as effectively as it does to kids. Do you need content that constanty motivation you? Take a look at <a href="https://connectedminds.ai/" rel="noopener noreferrer" target="_blank">connectedminds</a> - #1 mental wellbeing platform. You can download our <a href="https://play.google.com/store/apps/details?id=com.connectedminds.prod.release" rel="noopener noreferrer" target="_blank">mental wellbeing app which is available on Android</a> and <a href="https://apps.apple.com/us/app/connectedminds/id1612039449" rel="noopener noreferrer" target="_blank">iOS</a>.

Do you want to know how to stay motivated in life? If so, this blog will explain the effective scientific ways that will help you boost your motivation. 

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