<h2>Introduction to the Scenario of Layoff</h2> Layoffs, also known as downsizing or retrenchment, refer to dismissing employees from a company for various reasons, including financial difficulties, restructuring, or business reorganisation. Layoffs can be a difficult experience for employees who lose their jobs and the company that has to decide to let go of their workforce.The scenario of layoffs can arise for various reasons, such as declining revenues, increasing expenses, mergers, acquisitions, and changes in the business environment. Companies may need to downsize to improve their financial performance and maintain their competitiveness in the market. This can be especially true in highly competitive industries where companies must reduce costs to stay afloat.However, layoffs can significantly impact the affected employees, including loss of income, stress, and uncertainty about their future. In some cases, employees may have to relocate or change their career path to find new employment opportunities, which can be challenging.While layoffs can be difficult for companies, it is important to ensure that the process is conducted fairly and transparently. Companies should communicate clearly to their employees about the reasons for the layoffs, the timeline for the process, and any support or assistance available to affected employees. While layoffs may be necessary in certain situations, it is important to approach the process with empathy and fairness to minimise the impact on the affected individuals and maintain a positive reputation for the company. <h2>Common Feelings that Arise After a Layoff</h2>Layoffs can be a difficult and emotional experience for employees, and it is common for a range of feelings to arise after being let go from a job. Here are some of the most common emotions that individuals may experience after a layoff: <ul><li>Shock: The news of being laid off can come as a shock, leaving employees feeling stunned and disoriented. The sudden loss of income and security can be overwhelming, and it may take time to process the situation.</li></ul> <ul><li>Anger: Employees may feel angry and frustrated at the company or management for deciding to lay them off. This can be especially true if they feel that the decision was unfair or was not given enough warning or explanation.</li></ul> <ul><li>Anxiety: Employees may feel anxious about their future job prospects and financial stability after a layoff. They may worry about how they will pay bills or support their families, and the uncertainty of the future can be stressful.</li></ul> <ul><li>Loss of Identity: For some employees, their job is a significant part of their identity, and being laid off can lead to a loss of purpose and direction. They may struggle to adjust to a new routine or find a new sense of meaning in their life.</li></ul> <ul><li>Guilt: Employees may feel guilty or responsible for their layoff, even due to circumstances beyond their control. They may question their own abilities and contributions to the company, leading to feelings of shame or inadequacy.</li></ul> It is important for individuals who have experienced a layoff to acknowledge and process their emotions, seek support from loved ones, and take proactive steps towards finding new employment opportunities. <img src="https://mentalhealth-prod.s3.eu-west-2.amazonaws.com/course/videos/863b1e89-2cbe-45bf-8d43-ff76f1882a66-1684240608752_Effect%20on%20Mental%20Health%20Due%20to%20Lay%20offs%202.jpg" width="594"> <h3>How do Layoffs affect your mental health?</h3> Layoffs can significantly impact an individual`s mental health, causing stress, anxiety, and depression. Here are some ways in which layoffs can affect mental health:Financial Stress: The sudden loss of income can cause significant financial stress, leading to anxiety and worry about paying bills and supporting oneself and their family.Feelings of Rejection: Being laid off can feel like a personal rejection, even if it is due to factors beyond one`s control. This can lead to feelings of low self-esteem and self-worth and a sense of loss of identity and purpose. <ul><li>Uncertainty: The uncertainty of the future can be a major source of stress for laid-off individuals. They may worry about finding new employment opportunities and how long it will take to secure a new job.</li></ul> <ul><li>Social Isolation: Losing a job can lead to social isolation, as individuals may feel ashamed or embarrassed to share their situation with others. This can lead to feelings of loneliness and depression.</li></ul> <ul><li>Physical Health: The stress and anxiety associated with layoffs can also have a negative impact on physical health, including insomnia, headaches, and digestive problems.</li></ul><h4> </h4><h4>How to Manage Your Stress After a Layoff </h4> Experiencing a layoff can be a stressful and challenging time. Here are some tips on how to manage stress and take care of yourself after a layoff:Take time to process your emotions: Allow yourself to feel the range of emotions that come with a layoff, including shock, anger, and sadness. Give yourself permission to take time to process and grieve the loss. <ul><li>Practice self-care: Make sure to prioritise your physical and mental health. Get enough sleep, exercise regularly, eat a healthy diet, and engage in activities that bring you joy and relaxation.</li></ul> <ul><li>Connect with support systems: Reach out to friends, family, and colleagues for emotional support. Consider joining support groups or seeking professional counselling to help you cope with the stress and emotions of the layoff.</li></ul> <ul><li>Maintain a routine: A regular schedule can provide structure and stability during this uncertain time. Make a daily to-do list, set goals for yourself, and try to maintain a consistent sleep schedule.</li></ul> <ul><li>Keep busy and productive: Engage in activities that can help you stay motivated and productive. This could include volunteering, working freelance or contract jobs, or pursuing professional development opportunities.</li></ul> <ul><li>Please focus on the future: While it can be difficult, try to focus on the future and the opportunities that may arise from the layoff. Update your resume, network with colleagues and professionals in your field, and actively seek new job opportunities that align with your skills and interests.</li></ul> Remember, a layoff does not define your worth or value as a person. Taking care of your physical and mental health and staying positive can help you navigate this challenging time and emerge stronger on the other side. With the help of experts at connectedminds.ai, you can navigate this process and the feelings of layoffs in an effective way. <h4> </h4><h4>Conclusion: Don`t lose your confidence</h4> Layoffs can be a stressful and challenging time for anyone who is affected by them. However, staying confident and maintaining a positive attitude during this time is important. By doing so, you can better cope with the stress and uncertainty that come with a layoff and increase your chances of success in the future.Staying confident during a layoff season means taking care of yourself physically and mentally. It means recognising and processing your emotions, seeking support from loved ones and professionals, and engaging in activities that bring you joy and fulfilment.It also means staying proactive and motivated. Use this time to update your skills and knowledge, network with colleagues and professionals in your field, and explore new job opportunities. Finally, remember that a layoff is not a reflection of your worth or value as a person but rather a reflection of the company`s and industry`s current state.By staying confident and focused during the layoff season, you can survive this challenging time and thrive in the future. Believe in yourself, stay positive, and keep moving forward. You never know what opportunities may be waiting for you just around the corner.

In this blog, we’ll explain Layoff Effect on Your Mental Health & How to Deal with It. We'll also discuss How to Manage Your Stress After a Layoff.

Layoff effect on your mental health & how to deal with it

What is Self-Loathing? Self-loathing is a strong feeling of self-hatred, dislike or contempt towards oneself. It is a negative emotional state that can cause individuals to blame themselves excessively and view themselves as inferior or flawed. Self-loathing can arise from various sources, such as past traumatic events, repeated failures, criticism from others, or unrealistic expectations set by oneself.Individuals experiencing self-loathing often have a negative self-image and low self-worth. They may feel like they are not good enough, have no value or purpose, and see themselves as a burden to others. This negative self-talk can lead to a cycle of self-blame, which can result in self-destructive behaviour such as substance abuse, self-harm, or even suicidal thoughts.Self-loathing can also lead to mental health issues such as depression, anxiety, and low self-esteem. In addition, individuals experiencing self-loathing may feel stuck in a negative thought pattern, making it difficult to break free. They may also isolate themselves from others, leading to further feelings of loneliness and despair.It is essential to recognise self-loathing and take steps towards self-compassion and self-care. This can include seeking professional help, such as therapy or counselling, to address underlying issues and work through negative thought patterns. It can also include practising self-care, such as engaging in activities that bring joy and relaxation, building a support system for loved ones, and reframing negative self-talk into positive affirmations. Self-loathing is a negative emotional state that can severely affect an individual`s mental health and well-being. Recognising and addressing it through self-compassion, self-care, and seeking professional help is crucial. With time, patience, and support, individuals can learn to overcome self-loathing and find happiness and fulfilment. Self-Loathing Symptoms Self-loathing is a negative emotional state characterised by self-hatred, contempt, and low self-worth. While everyone occasionally experiences self-doubt and negative self-talk, individuals experiencing self-loathing often have persistent and intense negative thoughts and feelings towards themselves. Here are some common symptoms of self-loathing: <ul><li>Negative self-talk: Individuals experiencing self-loathing often have a negative self-image and engage in self-critical talk. They may use words such as "stupid," "worthless," or "unlovable" to describe themselves.</li></ul> <ul><li>Isolation: Self-loathing can lead individuals to withdraw from social interactions and isolate themselves. This can further exacerbate negative self-talk and feelings of <a href="https://www.connectedminds.ai/blogs/adult-loneliness" rel="noopener noreferrer" target="_blank">loneliness</a>.</li></ul> <ul><li>Self-destructive behaviour: Individuals experiencing self-loathing may engage in self-destructive behaviour, such as substance abuse or self-harm, as a way to cope with negative emotions and feelings of self-hatred.</li></ul> <ul><li>Perfectionism: Self-loathing can be fuelled by unrealistic expectations and perfectionism. Individuals may set impossible standards for themselves and become overwhelmed by feelings of failure and inadequacy when they cannot meet them.</li></ul> <ul><li>Low self-esteem: Self-loathing can lead to a persistent and pervasive sense of low self-esteem. Individuals may feel like they have no value or purpose and view themselves as inferior to others.</li></ul> <ul><li>Depression and anxiety: Self-loathing can contribute to mental health issues such as depression and anxiety. Individuals may experience symptoms such as a loss of interest in activities they once enjoyed, changes in appetite or sleep patterns, and feelings of hopelessness or worthlessness.</li></ul> Top Causes of Self-Loathing:Self-loathing is a negative emotional state characterised by self-hatred, contempt, and low self-worth. It can arise from various sources, including past experiences, personality traits, and social factors. Here are some common causes of self-loathing: <ul><li>Trauma: Traumatic experiences, such as abuse or neglect, can lead to feelings of self-loathing. Individuals who have experienced trauma may blame themselves for what happened or feel like they are responsible for the negative events that occurred.</li></ul> <ul><li>Rejection: Rejection from loved ones, romantic partners, or peers can lead to feelings of self-loathing. Individuals may blame themselves for the rejection or feel like they are not good enough to be accepted by others.</li></ul> <ul><li>Internalised beliefs: Internalised beliefs, such as those related to gender, sexuality, or race, can contribute to self-loathing. Individuals who have internalised negative beliefs about themselves or their identity may feel inferior or flawed.</li></ul> <ul><li>Mental health issues: Mental health issues, such as depression or anxiety, can contribute to self-loathing. Individuals experiencing these issues may have persistent negative thoughts and feelings that lead to a negative self-image and a low sense of self-worth.</li></ul> <ul><li>Perfectionism: Perfectionism can contribute to self-loathing by setting unrealistic expectations and standards for oneself. Individuals may feel like they are not good enough or that they have failed when they cannot meet these expectations.</li></ul> <ul><li>Social comparison: Social comparison can lead to self-loathing by fostering feelings of inferiority or inadequacy. Individuals may compare themselves to others and feel like they do not measure up, leading to a negative self-image.</li></ul> <img src="https://mentalhealth-prod.s3.eu-west-2.amazonaws.com/course/videos/863b1e89-2cbe-45bf-8d43-ff76f1882a66-1684152983264_Self%20loathing%202.jpg" width="560"> Popular Examples of Self-Loathing Behaviour Self-loathing behaviour can take many forms and can be different for each individual. However, here are some common examples of self-loathing behaviour: <ul><li>Negative self-talk: Negative self-talk is a common form of self-loathing behaviour. Individuals may berate themselves with self-critical thoughts such as "I am stupid" or "I am worthless." This type of behaviour can contribute to low self-esteem and feelings of self-hatred.</li></ul> <ul><li>Self-harm: Self-harm is a dangerous form of self-loathing behaviour. Individuals may engage in self-injurious behaviour as a way to cope with negative emotions and feelings of self-hatred.</li></ul> <ul><li>Substance abuse: Substance abuse is another dangerous form of self-loathing behaviour. Individuals may turn to drugs or alcohol to numb negative emotions and escape feelings of self-hatred.</li></ul> <ul><li>Sabotaging relationships: Individuals experiencing self-loathing may sabotage their relationships with others to reinforce their negative self-image. They may believe that they are unworthy of love and push people away as a result.</li></ul> <ul><li>Procrastination: Procrastination can be a form of self-loathing behaviour. Individuals may avoid tasks or responsibilities to avoid the possibility of failure or reinforce negative self-beliefs.</li></ul> <ul><li>Seeking validation from others: Individuals experiencing self-loathing may seek constant validation from others to feel better about themselves. They may believe that their self-worth is tied to the approval of others.</li></ul> It is important to recognise these types of self-loathing behaviour and seek professional help if necessary. A therapist or counsellor can help individuals identify and work through underlying issues contributing to negative self-talk and self-hatred. With time, patience, and support, individuals can overcome self-loathing and build a healthier, more positive sense of self. How to Stop Self-Loathing: Therapies &amp; Treatments Self-loathing is a negative emotional state characterised by self-hatred, contempt, and low self-worth. It can be challenging to overcome, but some therapies and treatments can help individuals stop self-loathing. Here are some of the most common treatments: <ul><li><a href="https://www.connectedminds.ai/blogs/what-is-cbt" rel="noopener noreferrer" target="_blank">Cognitive-behavioural therapy (CBT)</a>: CBT is a form of therapy that helps individuals identify and change negative thought patterns and behaviours. It is a widely used treatment for self-loathing and is effective in helping individuals build a more positive sense of self.</li></ul> <ul><li><a href="https://www.connectedminds.ai/blogs/online-dbt" rel="noopener noreferrer" target="_blank">Dialectical behaviour therapy (DBT)</a>: DBT is a type of therapy that combines elements of CBT with mindfulness practices. It is often used to treat individuals with borderline personality disorder but can also be helpful for individuals experiencing self-loathing. DBT can help individuals learn to regulate emotions, improve relationships, and build a stronger sense of self.</li></ul> <ul><li>Acceptance and commitment therapy (ACT): ACT is a form of therapy that helps individuals learn to accept their negative thoughts and emotions while committing to actions that align with their values. It can be helpful for individuals experiencing self-loathing by helping them build a more positive sense of self and find meaning in their lives.</li></ul> <ul><li>Group therapy: Group therapy can be a helpful treatment for self-loathing. It provides individuals with a supportive environment where they can share their experiences and learn from others. Group therapy can also help individuals build social connections and improve their relationships.</li></ul> <ul><li>Medication: Medication can be used to treat underlying mental health conditions that may be contributing to self-loathing, such as depression or anxiety. Antidepressants and anti-anxiety medications can help individuals manage their symptoms and improve their overall well-being.</li></ul> <ul><li>Self-care: Self-care is an essential part of stopping self-loathing. It involves caring for one`s physical, emotional, and mental health. Self-care practices can include exercise, meditation, journaling, spending time in nature, or engaging in hobbies and activities that bring joy and fulfilment.</li></ul> <ul><li>Positive self-talk: Changing negative self-talk to positive self-talk can be a powerful tool in stopping self-loathing. Individuals can practise affirmations, write down positive attributes about themselves, or use visualisation techniques to build a more positive sense of self.</li></ul> It is essential to seek professional help if self-loathing interferes with daily life or causes distress. With therapists` and counsellors` help from connectedminds.ai, individuals can identify the underlying causes of self-loathing and develop strategies to build a more positive sense of self. With time, patience, and support, individuals can learn to overcome self-loathing and lead a fulfilling life.

In this blog, we’ll explain Self-Loathing. Its Symptoms, Causes. We'll also discuss How to Stop Self-Loathing: Therapies & Treatments. 


Self-loathing: Symptoms, causes & how to stop it

What is Psycho-education? Psycho-education refers to educating individuals about their mental health conditions and the various treatment options. It is a form of therapy that aims to provide individuals with the knowledge and skills to manage their mental health symptoms effectively. Psycho-education can be delivered in various formats, including individual therapy sessions, group therapy sessions, workshops, or educational materials such as books or pamphlets. The content of psycho-education can vary depending on the individual`s specific mental health condition, but it generally covers the following topics: <ul><li>Understanding the condition: Psycho-education aims to provide individuals with a clear understanding of their mental health condition, including the symptoms, causes, and risk factors.</li></ul> <ul><li>Treatment options: Psycho-education provides individuals with information about the various treatment options available, such as medication, therapy, or a combination of both. It also helps individuals make informed decisions about their treatment plans.</li></ul> <ul><li>Coping strategies: Psycho-education teaches individuals coping strategies to help them manage their mental health symptoms. This can include techniques such as mindfulness, relaxation exercises, or problem-solving skills.</li></ul> <ul><li>Social support: Psycho-education emphasises the importance of social support in managing mental health conditions. It teaches individuals how to seek support from family and friends and build a strong support network.</li></ul> <ul><li>Lifestyle changes: Psycho-education educates individuals about the role of lifestyle factors such as exercise, diet, and sleep in managing mental health symptoms. It provides practical strategies for making healthy lifestyle changes.</li></ul> <ul><li>Stigma reduction: Psycho-education aims to reduce the stigma associated with mental health conditions by providing individuals with accurate information and challenging negative stereotypes.</li></ul> Psycho-education can be used to treat a wide range of mental health conditions, including anxiety, depression, bipolar disorder, schizophrenia, and personality disorders. It can be particularly helpful for individuals newly diagnosed with a mental health condition or struggling to manage their symptoms effectively. Psycho-education is often delivered as part of a broader treatment plan, including medication, therapy, or other interventions. It can be delivered by mental health professionals such as psychologists, psychiatrists, social workers, or trained peer support workers. Overall, psycho-education is a valuable tool for individuals with mental health conditions. It empowers individuals to manage their symptoms actively, promotes self-advocacy, and reduces the stigma associated with mental illness. In addition, by providing individuals with the knowledge and skills necessary to manage their mental health conditions effectively, psycho-education can improve the overall quality of life for individuals with mental illness. How to Utilise Psycho-education for Depression? Psycho-education is a valuable tool for individuals struggling with depression. Here are some ways to utilise psycho-education to manage depression: <ul><li>Understanding depression: Psycho-education can help individuals understand depression by providing information about the symptoms, causes, and risk factors. Understanding depression is the first step in managing the condition.</li></ul> <ul><li>Identifying triggers: Psycho-education can help individuals identify triggers for their depression. Triggers can include stressful life events, negative thinking patterns, or certain behaviours. By identifying triggers, individuals can learn to avoid or manage them effectively.</li></ul> <ul><li>Building coping strategies: Psycho-education can teach individuals coping strategies to manage depression. Coping strategies may include mindfulness, relaxation exercises, or problem-solving skills. Building coping strategies can help individuals manage their symptoms and prevent relapses.</li></ul> <ul><li>Treatment options: Psycho-education can help individuals understand the various treatment options available for depression, such as medication, therapy, or a combination of both. Individuals can make informed decisions about their treatment plans by understanding the different options.</li></ul> <ul><li>Setting goals: Psycho-education can help individuals set realistic goals for managing depression. Setting goals can help individuals stay motivated and focused on their recovery.</li></ul> <ul><li>Lifestyle changes: Psycho-education can teach individuals about the importance of lifestyle factors in managing depression, such as exercise, diet, and sleep. By making healthy lifestyle changes, individuals can improve their overall well-being and reduce the severity of their depression.</li></ul> <ul><li>Social support: Psycho-education can emphasise the importance of social support in managing depression. It can teach individuals how to seek support from family and friends and build a strong support network.</li></ul> Overall, psycho-education is an essential tool for individuals struggling with depression. By providing individuals with information and strategies to manage their symptoms effectively, psycho-education can improve the quality of life for individuals with depression. Therefore, it is important to seek professional help from a mental health provider who can provide psycho-education and other treatment options for depression.<img src="https://mentalhealth-prod.s3.eu-west-2.amazonaws.com/course/videos/863b1e89-2cbe-45bf-8d43-ff76f1882a66-1684152876910_Psychoeducation%20for%20Depression_%20Examples%20and%20Treatments%201.jpg" width="546">What are the top Examples of Psycho-education for DepressionPsycho-education for depression is a form of therapy that provides individuals with information about depression, its causes, symptoms, and treatments. Here are some examples of psycho-education for depression: <ul><li>To understand depression: Psycho-education can help individuals understand depression by providing information about the condition. This can include information about the causes of depression, the symptoms of depression, and the risk factors for depression.</li></ul> <ul><li>Medication management: Psycho-education can provide information about the different types of medications used to treat depression, including antidepressants and mood stabilisers. It can also provide information about the potential side effects of these medications and how to manage them.</li></ul> <ul><li><a href="https://www.connectedminds.ai/blogs/what-is-cbt" rel="noopener noreferrer" target="_blank">Cognitive-behavioural therapy (CBT)</a>: CBT is a form of therapy that focuses on changing negative thought patterns and behaviours that contribute to depression. Psycho-education can provide information about CBT and how it can treat depression.</li></ul> <ul><li>Mindfulness-based therapies: Mindfulness-based therapies, such as mindfulness-based cognitive therapy (MBCT), involve learning mindfulness techniques to manage depression symptoms. Psycho-education can provide information about these therapies and how they can be used to manage depression.</li></ul> <ul><li>Self-care strategies: Psycho-education can provide information about self-care strategies that can be used to manage depression, such as exercise, healthy eating, and getting enough sleep.</li></ul> <ul><li>Support systems: Psycho-education can provide information about the importance of support systems in managing depression. This can include information about how to build a support system and different types of support, such as support groups and peer support.</li></ul> <ul><li>Relapse prevention: Psycho-education can provide information about relapse prevention strategies to help individuals manage their depression in the long term. This can include information about how to recognise warning signs of relapse, as well as strategies for managing these symptoms.</li></ul> <ul><li>Coping skills: Psycho-education can teach individuals coping skills to manage depression symptoms, such as relaxation techniques, stress management techniques, and problem-solving skills.</li></ul> Overall, psycho-education for depression is an important tool for individuals struggling with the condition. By providing individuals with information and strategies to manage their symptoms effectively, psycho-education can improve the quality of life for individuals with depression. Therefore, it is important to seek professional help from a mental health provider who can provide psycho-education and other treatment options for depression. How Depression is Managed with Psychoeducation Psychoeducation is a form of therapy that aims to educate individuals about their mental health condition and provide the necessary tools to manage their symptoms effectively. Psychoeducation is a useful tool in managing depression, and it can be used in conjunction with other treatments, such as medication and psychotherapy.Psychoeducation for depression involves providing individuals with information about the causes, symptoms, and treatments of depression. This information can help individuals better understand their condition, which can reduce feelings of anxiety and hopelessness. Psychoeducation can also provide individuals with practical strategies for managing their symptoms. This can include strategies for improving sleep, managing stress, and increasing physical activity. Additionally, psychoeducation can help individuals develop coping skills to manage negative thoughts and emotions associated with depression.One of the primary goals of psychoeducation for depression is to help individuals become more aware of the factors contributing to their depression. This can include identifying triggers exacerbating their symptoms, such as stressful events or negative thought patterns. Individuals can learn to manage their symptoms more effectively by identifying these triggers.Another goal of psychoeducation for depression is to help individuals recognise the signs of a relapse. This can include changes in mood, sleep patterns, and appetite. By recognizing these warning signs, individuals can take steps to manage their symptoms before they become more severe. Overall, psychoeducation is an effective tool for managing depression. By providing individuals with information and practical strategies for managing their symptoms, psychoeducation can improve the quality of life for individuals struggling with depression. Therefore, it is important to seek professional help from a mental health provider who can provide psychoeducation and other treatment options for depression.

In this blog, we’ll discuss psychoeducation for depression examples and treatments. We'll also explain how to utilise psychoeducation for depression and are top Examples of Psychoeducation for Depression. 


Psycho-education for depression: Examples and treatments

Were you ever striving for something that meant a lot to you? A goal, perhaps like getting your degree, buying the newest iPhone or losing/gaining weightNow has it ever happened that once you had reached this goal, you were only excited for a day or two and surprisingly underwhelmed by how you felt? Soon, you chase another goal to be happy again. So why doesn`t our happiness last when we get what we want? And how do we deal with it? <h2>What is Arrival Fallacy?</h2> According to <a href="https://en.wikipedia.org/wiki/Tal_Ben-Shahar" rel="noopener noreferrer" target="_blank">Tal Ben-Shahr</a>, a happiness expert who coined this term, the arrival fallacy is the illusion that "once we make it, once we attain our goal or reach our destination, we will reach lasting happiness." The erroneous belief is that we should not expect happiness until we achieve our objective or arrive at our destination. He explains that people who have the arrival fallacy tend to be unhappy people who work toward a goal in the hope that achieving it will make them feel better. The arrival fallacy is the mental and emotional illusion of long-term happiness following a long-awaited goal, only for that happiness to gradually fade away in empty waves of shallow hopelessness shortly after the goal is achieved. Ben-Shahar says that frequently individuals who experience the arrival fallacy begin as miserable and try to go after a goal that they think will fix their sadness. However, they may end up feeling even more hopeless and depressed when they discover that success in meeting their goal does not alleviate their unhappiness. The arrival fallacy frequently only makes our dissatisfaction and mental health worse. Arrival fallacy is a form of cognitive bias which occurs when people anticipate that a future event will consistently bring about positive emotions. This bias causes people to have unrealistic expectations about a future event while ignoring all of the challenges and difficulties that may arise afterwards. It gives us the false impression that once we accomplish our goal, we will no longer need to suffer or worry because we will have experienced lasting joy.It encourages people to believe the happiness myth that "when I make it, then I`ll be happy." The happiness fallacy, destination fallacy, and summit syndrome are other names for the arrival fallacy. <h2>Causes of Arrival Fallacy</h2> The arrival fallacy and its causes have received little attention, but a great deal of research has been done on what makes people happy. Chemical, physical, and emotional sources all contribute to this problem. <h3>1.	Chemical contribution</h3> One contribution to this cause was by Dr Tasha Eurich. She says, "When we start making progress towards a goal, our brain begins rewarding us by releasing the feel-good (and motivating) hormone dopamine. The closer we get, the more we`re rewarded. Since the trouble and obstruction, we experience while extending for an objective must be outweighed by the result of getting it, our brain assists with keeping us spurred and in the game by compensating us on our advancement." Since the trouble and resistance, we experience while extending for a goal must be outweighed by the result of getting it; our brain assists with keeping us inspired and in the game by compensating us for our advancement. <h3>2.	Physical Contribution</h3> Fatigue and exhaustion are also factors causing arrival fallacy. You`re pushing yourself to the mountain`s summit, which is slowly depleting your energy.When you reach the top, you`re usually running on fumes, with no energy to enjoy the moment fully. Let`s be honest: fatigue and weariness can make even the best thing in the world feel mediocre. <h3>3.	Emotional Contribution</h3> The expectations and "if only" stories we have constructed in our minds frequently exacerbate the feeling of disappointment. My life would be so much better if I could lose 30 pounds, obtain a raise, or land my dream job. However, when the "if only" become actual, you are disappointed to discover that you are not really as content or happy as you thought you were. Your fantasy about "showing up" (and all that will change when you do) transforms into a vacant commitment. <h2>Ways for Overcoming the Arrival Fallacy</h2> If you`ve made it this far, you probably know in some way why you might have fallen for the arrival fallacy. It is essential to comprehend that the disappointment you experience upon achieving your objectives is due to your conception and expectations of happiness. <h3>1.	Prioritize the journey rather than the destination</h3> You need to recognize that the journey is more important than the destination. Get rid of <a href="https://connectedminds.ai/blogs/destination-addiction" rel="noopener noreferrer" target="_blank">destination addiction</a>. You will miss out on the stunning view and the wonderful company if you spend your journey worrying about how and when you will reach your destination. <h3>2.	Learn to live in the now</h3> Avoid focusing on the future and instead concentrate on the present. Instead of waiting for the big wins, celebrate the small ones. You will miss out on all the things you can be happy about right now if you constantly think about the future. <h3>3.	Make a list of the things that make you happy</h3> We all want to be happy, but the idea of happiness can lead us astray. Make a list of the things that make you happy to know what makes you happy. Write down exactly what brought you happiness whenever you feel happy. <h3>4.	Reduce your overly optimistic expectations</h3> Despite the fact that high payoff expectations can propel us forward in the face of unforeseen obstacles, they can also ruin the actual payoff.It`s important to keep in mind that we`re terrible at anticipating how we`ll feel in the future. This dynamic, which is referred to as affective forecasting, demonstrates how we frequently imagine a payoff that is significantly superior to the outcome. We repeatedly prepare ourselves for disappointment. Something is rarely "so awesome" that it can rival the anticipation. We overlook the fact that fantastic outcomes frequently bring with them their own (new) unanticipated issues. The promotion may result in additional work and stress. As a result, you must force yourself to be more realistic and intentionally lower your expectations. It`s important to combine this step with the next one. <h2>Conclusion</h2> You should be aware that you are not alone if you have ever encountered the arrival fallacy or are currently battling it. After achieving a goal, it is common for people to experience feelings of depression, disappointment, anxiety, stress, and even hopelessness. Reaching out to a therapist or counsellor for support is a good idea if you`re having trouble coping with your emotions or setting goals for the future.

We’ll discuss different causes of arrival fallacy. And we'll also list down all the best practices that will help you overcome arrival fallacy causes.

Arrival Fallacy: Causes and Tips to Overcome It

REBT (rational emotive behaviour therapy) was a psychotherapy <a href="https://en.wikipedia.org/wiki/Albert_Ellis" rel="noopener noreferrer" target="_blank">Albert Ellis</a> developed in the 1950s. REBT is thought to have influenced the development of cognitive behavioural therapy. Although REBT is considered a subset of CBT, Ellis was regarded as a CBT pioneer who influenced Beck. This therapy was originally known as rational therapy until it was expanded to include emotion and behaviour, considering these other important aspects of the therapy. REBT evolved as an alternative to psychoanalysis, likely the most popular therapy. Psychoanalysis was thought to be useful in making people feel better by getting everything off their chest. However, Ellis questioned whether psychoanalysis helped people deal with the underlying causes of their problems or made them feel better in the long run. REBT is an action-oriented approach that teaches people to manage their emotions, thoughts, and behaviours healthily and realistically. According to Ellis, humans are naturally goal-oriented but also self-defeating and irrational. He believed that most people are unaware that many of their self-perceptions are irrational and hurt how they behave in relationships and situations. These thoughts, according to Ellis, can cause people to experience negative emotions and engage in self-destructive behaviours. Finally, REBT acknowledges that our cognition, emotions, and behaviour are all interconnected, interacting and influencing one another. To understand behaviour in situations, it is necessary to examine people`s beliefs about the situations and the emotions that arise from those beliefs. REBT is a short-term therapy that uses various techniques to replace irrational beliefs with healthier, more productive ones. REBT focuses on the present to help people understand how their perceptions of situations can lead to emotional distress, which can cause harmful actions and behaviours that hinder their life goals. When these thoughts are identified, understood, and changed to more rational ones, they can help people develop better approaches to situations and events. <h2>The Core Principals of Rational Emotive Behavior Therapy</h2> When these thoughts are recognized, comprehended, and replaced with more rational ones, they can assist people in developing better relationships and approaches to situations and events. However, irrational thoughts and feelings can get in the way of these objectives. These beliefs are thought to influence how people perceive situations and events. <h3>The ABC Model</h3> A: Activating event - this occurs when something in the environment causes a negative reaction.B: Belief - this tells the thoughts about the triggering event, which are usually irrational.C: Consequence - the emotional reaction to the belief, usually distressing emotions caused by irrational thoughts or beliefs. For example, consider a student who believes they must be perfect in everything they do. The activating event could be failing to get the highest grade on a school exam. Irrational thoughts, including `I should be ashamed` or `I must do better`, may result from the triggered beliefs about this activating event. The student may feel shame for not being competent in what they do due to these thoughts, and they may become upset and cry, or they may put unnecessary stress on themselves to work even harder the next time to avoid feeling this way again. Irrational beliefs can make it difficult to respond to activating situations healthily. For example, someone with high expectations of themselves and others may frequently experience disappointment, regret, and anxiety. REBT assists people in distinguishing between healthy negative feelings and unhealthy feelings of anxiety.Healthy negative feelings can be useful in times of adversity, or someone may realize they can`t change the situation and learn to move on. Individuals suffering from anxiety tend to engage in self-defeating behaviour and have rigid or extreme attitudes.According to REBT, the attitudes brought to the aversive situation greatly influence whether someone will experience unhealthy negative feelings. Individuals with rigid attitudes towards adversity, such as using statements like must, absolutely should, have to, and need to, are more likely to experience extreme negative emotional consequences. REBT encourages people to recognize that they have control over their emotions and accept responsibility for their beliefs.The therapy also encourages functional language. For example, the student in the example could say, `I made myself anxious about not getting the highest grade. And if I can make myself anxious, I can choose not to make myself anxious any longer.` Individuals are thus shifting away from blaming adversity for their distressing emotions and recognizing that their thoughts and beliefs caused them to feel these emotions. <img src="https://mentalhealth-prod.s3.eu-west-2.amazonaws.com/course/videos/863b1e89-2cbe-45bf-8d43-ff76f1882a66-1680249414399_Rational%20emotive%20behavior%20therapy%201.jpg" width="677"> <h2>Techniques Used in Rational Emotive Behavior Therapy</h2> The therapist will assist the client in learning how to apply the ABC model to their daily life during REBT. They would work with the individual to change their beliefs and, as a result, their emotional reactions to situations. Recognizing the underlying beliefs that cause psychological distress is an important step in this process. Unfortunately, these are frequently expressed as absolutes such as `I must,` `I should,` and `I can` statements. These statements are usually discouraged by therapists because they are unhelpful and irrational. <h3>1) Problem-Solving</h3> Problem-solving is intended to assist the individual in addressing the A in the ABC model. This entails confronting the activating event or adversity. Some common problem-solving techniques are: <ul><li>Assertiveness training</li><li>Developing social skills</li><li>Developing decision-making abilities</li><li>Developing conflict resolution abilities</li></ul> <h3>2) Cognitive Restructuring</h3> Cognitive restructuring focuses on assisting the individual in changing their irrational beliefs through techniques such as: <ul><li>Disputes over irrational beliefs</li><li>Reframing</li><li>Methods for rationalizing</li><li>Visualization and guided imagery</li><li>Making use of humour</li><li>Putting yourself in danger</li></ul> <h3>3) Coping Techniques</h3> Coping skills are taught in situations where the person cannot change the event or is struggling despite using rational thinking.Some coping strategies include: <ul><li>Relaxation</li><li>Hypnosis</li><li>Meditation</li><li>Mindfulness</li><li>Exercising your breathing</li></ul> <h3>4) Acceptance</h3> Typically, therapists will teach their clients three types of acceptance: <ul><li>Unconditional self-acceptance is when a person recognizes that they have both good and bad qualities - they are flawed, but this does not make them less worthy than another person.</li></ul> <ul><li>Unconditional other-acceptance entails recognizing that some people will not treat them fairly and that there is no reason for everyone to treat them fairly. Even if others do not treat them fairly, these people are no less worthy than anyone else.</li></ul> <ul><li>Unconditional life acceptance is when a person recognizes that life will not always go the way they want it to and that there is no reason why it should. They learn to accept that they will have unpleasant experiences in life but that life itself is never awful and is usually always bearable.</li></ul> <h2>Rational Emotive Behavior Therapy vs Cognitive Behavioral Therapy</h2> The relationship between REBT and <a href="https://connectedminds.ai/blogs/what-is-cbt" rel="noopener noreferrer" target="_blank">CBT</a> is being debated. Some consider REBT a type of CBT, while others believe they are very different approaches. Nevertheless, REBT is regarded as the original form of CBT, inspiring Aaron Beck to develop his concept of cognitive therapy, which may explain why the therapies overlap and are based on similar principles. Both approaches acknowledge that harmful thought patterns and irrational thoughts can cause emotional distress.REBT and CBT assist people in identifying and changing unhelpful thoughts. These therapies also consider that our thoughts, feelings, and behaviors are connected and influence one another. REBT is predicated on the idea that emotional disturbances such as shame, guilt, depression, and anxiety are largely self-constructed by a person`s thoughts and belief systems. It aims to address this defeatist mindset. CBT looks at automatic thoughts that were learned and fixed during childhood and have since become dysfunctional patterns and then attempts to undo these automatic thoughts. REBT is highly philosophical in that it addresses the philosophical underpinnings of emotional disturbance and teaches unconditional self-acceptance as a solution to low self-esteem. Acceptance entails avoiding self-judgment and acknowledging that humans can and will make mistakes.In comparison, CBT is more concrete and focuses on other people accepting them rather than unconditional self-acceptance. CBT also focuses on reinforcing positive characteristics to boost self-esteem. This CBT approach may have some drawbacks, such as lower self-esteem when the person performs poorly or compares themselves to others. In addition, these therapies take different approaches to anger. While CBT considers some anger at being healthy and appropriate in certain situations, REBT believes that all anger has a commanding and condemning core. Regarding anger, REBT teaches people effective assertiveness and problem-solving skills. However, although CBT teaches assertiveness, it does not address the philosophical root of anger. Unlike CBT, REBT therapists can use humour as a therapeutic tool. In addition, the REBT therapist may be more aggressive with their client. On the other hand, a CBT therapist is directive, but not as much as an REBT therapist, and comes across as more polite. Finally, CBT is a more popular approach supported by more research and is effective for many disorders. REBT has some research to back it up and is similarly effective, but not as much as CBT.

We’ll explain four techniques of REBT (Rational emotive behavior therapy) used by therapists. We'll also explain difference between REBT and cognitive behavioral therapy.

4 Techniques of REBT (Rational Emotive Behaviour Therapy)

Moods are long-term emotional states, as opposed to emotions, which are fleeting and short-lived. While it is normal to experience mood swings, mood disorders are distinguished by emotional extremes and difficulties in mood regulation. Although moods can be transient, when they persist to the extremities and cause significant dysfunction, they can cause long-term problems. Mood disorders are a broad umbrella term encompassing all types of depressive and bipolar disorders.Mood-altering conditions can range from extremely low to extremely high. <a href="https://www.nimh.nih.gov/health/statistics/any-mood-disorder" rel="noopener noreferrer" target="_blank">Mood disorders affect approximately 20% of the general population</a> at any given time. In the United States, for example, 17% of the population is estimated to suffer from depression during their lifetime, with <a href="https://connectedminds.ai/blogs/what-is-bipolar-disorder" rel="noopener noreferrer" target="_blank">bipolar disorders</a> affecting 1% of the general population. While the prevalence of the bipolar disorder is low, it has been agreed upon that instances of manic moods frequently go unnoticed or are deemed unproblematic, implying that many people may go undiagnosed. <h2>8 Different Types of Mood Disorders</h2> <h3>1) Major Depressive Disorder</h3> Prolonged and persistent periods of extreme sadness characterise major depressive disorder.While it is normal to experience sadness or grief during traumatic life events if this depression persists after the events have passed or if there is no obvious cause, this may be classified as clinical or major depression. A wide range of physical, cognitive, and emotional symptoms characterises this common mental disorder. <h3>2) Bipolar I Disorder</h3> This disorder, formerly known as manic depression,` is characterised by extreme emotional highs and lows. Euphoric and irritable moods and increased energy or activity characterise mania. Conversely, extreme lows are a symptom of depression. Because manic episodes can disrupt daily life, bipolar I disorder is considered the most severe form of bipolar disorder. <h3>3) Bipolar II Disorder</h3> This disorder causes depression cycles similar to those seen in bipolar I disorder. Individuals suffering from bipolar II Disorder also experience hypomania, a milder form of mania. Hypomanicepisodes are not as intense or disruptive as manic episodes; people can usually carry on with their daily lives despite these episodes. <h3>4) Seasonal Affective Disorder</h3> SAD is a seasonal depression that occurs only during certain seasons. For example, many people experience depressive symptoms in late autumn or early winter, while others experience them in the spring or summer. SAD symptoms are similar to major depression, but SAD differs because the individual usually begins to feel better once the season ends. <h3>5) Cyclothymic disorder</h3> This disorder is sometimes referred to as a milder form of bipolar disorder. It causes emotional highs and lows thought to be less severe than those experienced by those suffering from bipolar I or II disorder. Individuals with cyclothymic disorder have erratic mood swings for extended periods. Changes in mood can occur abruptly and at any time, with only brief periods of baseline mood. <h3>6) Disruptive Mood Dysregulation Disorder</h3> This is a more recent type of depression that was added to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). This is typically diagnosed in children who exhibit persistent irritability and anger and frequent extreme temper outbursts for no apparent reason. In addition, this is frequently diagnosed when the symptoms do not correspond to the child`s developmental age. <h3>7) Persistent Depressive Disorder</h3> This condition was previously known as dysthymic disorder, a milder form of major depression. This type of depressive disorder is long-term, lasting at least two years, and the symptoms of depression occasionally improve during this time. <h3>8) Premenstrual Dysphoric Disorder</h3> Mood swings and irritability distinguish this during the premenstrual stage of a female`s cycle. Extreme mood swings, anger, anxiety and tension are common. The symptoms usually stop once the person starts menstruating. <img src="https://mentalhealth-prod.s3.eu-west-2.amazonaws.com/course/videos/863b1e89-2cbe-45bf-8d43-ff76f1882a66-1680249517596_Mood%20disorders%202.jpg" width="522"> <h2>Causes &amp; Risk Factors of Various Mood Disorders</h2> While there is no known direct cause of a mood disorder, some possible contributing factors may play a role. Mood disorders are frequently thought to be caused by biological, genetic, psychological, and environmental factors. Mood disorders have been discovered to run in families, suggesting they may have genetic reasons. If a close family relative has a mood disorder, they are more likely to develop one themselves. However, this could be an environmental factor, as growing up in a household with someone with a mood disorder may make it more likely that these traits will be picked up. Similarly, environmental factors such as significant life stress may contribute to developing a mood disorder, particularly a depressive disorder. While a stressful life event is unlikely to cause bipolar disorder, it may trigger a manic or depressive episode in someone who already has it. Furthermore, an individual with a history of a previous mood disorder diagnosis is more likely to develop another mood disorder. Brain chemistry may also play a role in the development of mood disorders. A key chemical appears to be the neurotransmitter norepinephrine, which normally increases arousal and focus. <a href="https://en.wikipedia.org/wiki/Norepinephrine" rel="noopener noreferrer" target="_blank">Norepinephrine</a> is considered severely deficient in depressed people but significantly elevated during manic episodes.Furthermore, serotonin, a neurotransmitter responsible for feelings of well-being and happiness, is thought to be significantly lower in those suffering from depression. Medications that affect norepinephrine and <a href="https://my.clevelandclinic.org/health/articles/22572-serotonin#:~:text=Mood%3A%20Serotonin%20in%20your%20brain,serotonin%20are%20associated%20with%20depression." rel="noopener noreferrer" target="_blank">serotonin levels</a> in the brain are known to improve the symptoms of mood disorders, indicating that brain chemistry plays a significant role in these disorders. People with mood disorders may show differences in their brain structure. They may also play a role in developing mood disorders. For example, there is much proof that the amygdala and medial prefrontal cortex are responsible for emotional responses and mood disorders. A network in the central orbital cortex that connects various sensory-related cortical areas is critical for assessing objecting and anticipating rewards is closely related to these areas. During functional MRI studies, depressed people have abnormalities in this network. Furthermore, amygdala volume appears to be abnormally smaller in people with bipolar disorder who do not take medication but larger in people with bipolar disorder who receive mood stabilising treatments. Furthermore, depressed people have an exaggerated amygdala response to sad words, sad faces, and fearful faces but a blunted response to happy faces. This suggests that the amygdala may be important in mood disorders. Other risk factors that can increase the likelihood of developing a mood disorder include substance abuse and certain medications. Depression is frequently diagnosed in women rather than men, suggesting it is more common in women. Many believe it is more prevalent in women because they seek help more frequently than men. <a href="https://www.pewresearch.org/fact-tank/2019/07/12/a-growing-number-of-american-teenagers-particularly-girls-are-facing-depression/" rel="noopener noreferrer" target="_blank">Depression became more common among US adolescents</a> between 2011 and 2018, according to a 2020 study. It was proposed that increased use of social media and technology could be a risk factor for this significant increase in depression. It was discovered that heavy technology users were twice as likely as light users to be depressed or have low well-being. <h2>When to Seek Help if You Got Type of Mood Disorder?</h2> It is critical to seek treatment in case of a mood disorder because it is unlikely to resolve independently. In addition, because the disorder is likely to worsen over time, seeking help can make it easier to treat. People who have bipolar disorder tend to get treatment during a depressive episode than during a manic or hypomanic episode. Many people may find that they enjoy the elated moods accompanying bipolar disorder, making them less likely to seek help or even recognise that their feelings are a part of the disorder. If someone suspects they have bipolar disorder, they should keep a mood diary to track their feelings and see if they notice any unusual patterns in their mood, emotions, or behaviour. If symptoms seem out of proportion or interfere with life, help should be sought immediately, especially if suicidal thoughts occur. If a person feels that their emotions interfere with their work, relationships, social activities, or any other aspect of their life, they should consult a health professional. It is also critical to seek help if the individual struggles with alcohol or drugs, as many rely on substances to cope with their symptoms.

In this blog, we’ll explain different mood disorder types in detail. We'll also discuss the causes and risk factors of each type of mood disorder.


8 Different Types of Mood Disorders & It`s Causes

<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

We've covered top 12 online therapy apps that offer a range of services, from video and phone sessions with licensed therapists to self-guided courses and resources.

Top 12 Online Therapy Apps For 2023

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. 

How to Stay Motivated in Life: 4 Effective Scientific Ways

<h2>INTRODUCTION</h2> Have you ever found yourself planning for your future? Don`t we always plan to do `this` amount of work or earn `this` amount of money regularly to achieve happiness? But have you ever wondered how in doing so, we often stop focusing on the present? You must know that these feelings are not uncommon, and a myriad of people experiences them. This phenomenon is called `Destination Addiction`. <h2>WHAT IS DESTINATION ADDICTION?</h2> Destination addiction is a term that denotes the belief that happiness can be found sometime in the future or it can be found anywhere else but not in the present.You might be surprised to know, but the feeling of destination addiction is inculcated into the child earlier than we expect. Whether it is the constant questioning about what a child wants to be when they grow up or being told to study well to get into a good college, children are conditioned to think that their happiness can be found in the future after achieving certain milestones. As we grow old, every action we do is done to fulfill a future goal. When we make our happiness depend on factors that are in the future and, in a way, out of our control, it leaves very little room for true satisfaction. This happens because when we reach a particular milestone that was supposed to give us happiness, we are too preoccupied with planning for the next milestone rather than enjoying the moment. People often develop destination addiction because they are going through a difficult phase and are <a href="https://connectedminds.ai/blogs/understanding-anxiety" rel="noopener noreferrer" target="_blank">anxious</a>. Having a destination or a goal to look forward to can be motivating at times; however, always looking forward to a better tomorrow should also be accompanied by being grateful for what we have in the present. Almost every piece of information that is accessible to us about happiness tells us about being content with what we have in the present. In a way, destination addiction is the exact opposite of everything we know about happiness. So can we say that it is wrong to have a goal or to make plans for a secure future? No. The difference lies in the ferocity with which we plan for the future. When we are so keen on having a secure future, we don`t focus on what we have at hand. Destination addiction forces us to live our lives at a very fast pace. <img src="https://mentalhealth-prod.s3.eu-west-2.amazonaws.com/course/videos/863b1e89-2cbe-45bf-8d43-ff76f1882a66-1680250104507_Destination%20addiction%202.jpg" width="580" style="cursor: nwse-resize;"> <h2>HOW TO OVERCOME DESTINATION ADDICTION?</h2> As enticing as the proposition of planning a secure future might sound, we need to be thoughtful about everything that is present in front of us as well. Destination addiction is as real as it can get, and several people suffer from it without even realizing that it exists in the first place. However, there are ways to overcome it. <h3>i) Live in the present</h3> As simple as it may sound, living in the present requires a lot of willpower and mental strength. We need to be intentional about living in the present and focusing on the things and the people that are a part of our present scenario rather than constantly fantasizing about how we can make our future better. If a person is in a constant state of dissatisfaction about their current scenario, then nothing can stop them from always planning and making timelines for a better future. In doing so, they often overlook their near and dear ones. They miss out on the important moments and milestones that are achieved by their peers or even by themselves. We need to understand that our words are powerful. If we set our minds to living in the present and focus on every positive aspect of our life, we will be able to appreciate all the amazing opportunities that life presents us with. People need to clear their minds, take a couple of deep breaths and just be mindful of their surroundings. Often when we do this, we tend to notice the minute things that might bring us happiness which would have gone unnoticed otherwise. We need to take life on a day-by-day basis. We need to wake up in the morning and set our intentions for the day. This can help us stay in a positive frame of mind throughout the day. <h3>ii) Be grateful</h3> Being grateful for everything that is in our possession is a great way to overcome destination addiction. Destination addiction essentially stems from being in a constant state of dissatisfaction with whatever we have in the present moment. However, if we train our brains to be grateful for everything that we have achieved so far, we will be able to fight the urge to constantly ponder about the future. When we start being grateful for what we have in life and the person that we have become, it helps us appreciate all the minute things around us, and it increases our sense of satisfaction. Various scientific studies have proven that being grateful for all the things that we have in the present leads us to have a positive psychology and a generally positive outlook towards life. Some ways to practice daily gratitude can include maintaining a daily journal. We can write everything we are grateful for in the journal and read the same during times when we feel low or dissatisfied with our lives. Doing these practices can stop us from always thinking about the next big thing. This can help in stopping destination addiction. <h3>iii) Do not compare yourselves with others</h3> Comparison is rightly told by the thief of joy. The moment people start comparing themselves to others, they become devoid of the joys in their life, and they start to pinpoint every negative aspect of their lives. Most of the time, these so-called negative aspects are not even that important. But they are capable of making us feel really bad about ourselves. In today`s time of social media and the rise of celebrity status, it is very easy to find yourself comparing your life with the people you see online. However, we must understand that most of the time, there is little or no truth to the content that is put on social media. Whenever we find ourselves unnecessarily comparing our lives with someone else`s, we need to acknowledge that thought and try our best to stop thinking about it. Most of the time, the materialistic things that we aspire to when we compare ourselves with other people only provide us with a sense of instant gratification. It cannot lead to a prolonged sense of satisfaction. To conclude, we need to understand that it is very easy to fall for destination addiction. Once a person falls into this pit, they never seem to get satisfied with their life. However, we need to acknowledge that we suffer from this phenomenon because acknowledgement is the first step towards recovery. Once we know about the presence of this negative aspect in our lives, we can work mindfully towards eradicating it. If you think you need a therapist to overcome destination addiction then simply download our app connectedminds and talk to certified therapists. Our <a href="https://play.google.com/store/apps/details?id=com.connectedminds.prod.release" rel="noopener noreferrer" target="_blank">mental wellness application is available on Android</a> and <a href="https://apps.apple.com/us/app/connectedminds/id1612039449" rel="noopener noreferrer" target="_blank">iOS</a>.

In this blog, we’ll explain what destination addiction is. We’ll also list various ways through which you can overcome destination addiction. 

Destination Addiction: What is it & How to Overcome this

<h2>INTRODUCTION:</h2>We often wonder about the meaning of life. In today`s time and pace, thinking about the reason behind our existence has become rather prevalent. This is where existential therapy comes into play. Existential therapy is a branch of psychotherapy that deals with the difficulties faced by humans throughout their life in a philosophical manner. One of the main pillars of existential therapy is focusing on the human condition as a whole. It may appear quite similar to the humanistic approach of therapy tha enables us to appreciate our capabilities and aspiration, but on the other hand, it also helps in making us aware of our limitations. <h2>HISTORY OF EXISTENTIAL THERAPY</h2>Philosophers such as <a href="https://intotherose-garden.com/2014/04/18/the-genius-of-nietzsche-and-kierkegaard-comparing-their-contribution-to-philosophy/" rel="noopener noreferrer" target="_blank">Nietzsche and Kierkegaard</a> are considered to be the flagbearers of the existential form of therapy. They were among the first philosophers that dealt with this branch of therapy, and they also proposed that any form of human discontent can be overcome by gaining internal wisdom. Eventually, contemporaries such as Heidegger and Satre began their exploration of the importance of investigation during the healing process. Otto Rank became the first therapist who actively practised existential therapy in the early 20th century. <h2>THE MAIN FOCUS OF EXISTENTIAL THERAPY</h2>Existential therapy mainly focuses on encouraging the person to take responsibility for their successes and confronting their issues and failures. In addition, it helps make the person understand that the angst of coming face to face with a conflict is a part of life. People tend to dwell on their past, which is an obstacle to coming to terms with the situation. Existential therapy helps them focus on the issue, trying to find meaning. In doing this, people are freed of the fear of the unknown that grips them. <h2>THE PRINCIPLE OF EXISTENTIAL THERAPY</h2>Existential therapy is based on the principle that all the conflicts faced by a person throughout their life are because of some conditions that are inherent to human existence. They form the cornerstones of this branch of therapy. These conditions are also termed "givens" of life. These givens are: <ul><li>Freedom and responsibility</li><li>Death</li><li>Isolation</li><li>Meaninglessness</li></ul> <h3>i) Freedom and Responsibility</h3>This approach helps in making the person feel accountable for their actions and the results that those actions might have. It is most suitable for people who blame others for their shortcomings. A therapist helps such people realise that they have landed in a specific situation because of their actions, and it is their responsibility to take themselves out of the same. <h3>ii) Death</h3>This approach helps teach people that the thought of death should not be a source of <a href="https://connectedminds.ai/blogs/understanding-anxiety" rel="noopener noreferrer" target="_blank">anxiety</a>. Instead, it should encourage them to live their lives to the fullest. It enables people to take advantage of every opportunity to make their life meaningful. <h3>iii) Isolation</h3>This approach enables the person to think that they live in a constant state of <a href="https://www.noisolation.com/research/what-is-social-isolation" rel="noopener noreferrer" target="_blank">social isolation</a>, and it is imperative to maintain a healthy relationship with themselves to live a more meaningful life. It reduces the constant and nagging sense of interdependency that a person might have and make them feel self-sufficient. <h3>iv) Meaninglessness</h3>This approach encourages people to identify what they want from life. In doing so, people can become acutely aware of their capabilities and find their way of existing. People tend to think they are living a meaningful life when they have identified their goals. Working towards their goal provides them with a purpose. <h3>THE FOUR REALMS</h3>In existential therapy, it is believed that a person`s experiences throughout their life are defined by the four realms. These realms are: <ul><li>The physical realm: This realm includes all the tangible aspects of a person`s life.</li><li>The personal realm: This realm includes the relationship that people have with themselves.</li><li>The social realm: This realm includes the person`s societal standing and their relationships with others in society and their culture.</li><li>The making realm: This realm includes the values and beliefs that a person possesses.</li></ul> <h2>HOW DOES EXISTENTIAL THERAPY WORK?</h2>Existential therapy helps in making a person more self-aware. It widens their horizons about their perspective in life and also makes them feel more responsible about making confident choices in their lives. Existential therapy isn`t based on a specific technique. It takes a more philosophical approach to deal with a person`s issues. The therapists who practice this form of therapy do not focus much on a person`s past but help their patients identify the opportunities that lie ahead of them. The therapist helps the patient analyse all the past choices and actions that led them to their current situation. This enables the person to have a better insight into their consciousness. It also helps people to let go of their inhibitions about being perfect or having a fixed purpose and being completely free. <h2>LIMITATIONS OF EXISTENTIAL THERAPY</h2>Lack of knowledge is the root cause of several misunderstandings. Similarly, people who do not have a thorough understanding of the principles and theories involved in the branch of existential therapy tend to misunderstand it. Some of the common misconceptions that people might have about existential therapy are as follows: i) Existential therapy is often criticised for being overly intellectual. It is often assumed that people who do not have the ability to delve deep into self-reflection might not be able to benefit from this type of therapy. ii) Existential therapy is perceived as dark and pessimistic because it talks about suffering being a part of life. However, existentialism does not talk about embracing suffering but rather it accepting that it is a part of life and, eventually, it will come to an end. iii) Existential therapy is often perceived as aesthetic. This displeases certain people of varying religious faiths. All of this being said, one of the primary goals of existential therapy is to help make the person face the several anxieties of life. Patients suffering from psychiatric illnesses and those contemplating suicide are highly benefitted from this mode of therapy. This mode of therapy has also proved to be highly beneficial for people suffering from depression and <a href="https://connectedminds.ai/blogs/understanding-ptsd" rel="noopener noreferrer" target="_blank">PTSD</a>. At connectedminds, we`ve many certified therapists having expertise in different types of therapies. Download our <a href="https://play.google.com/store/apps/details?id=com.connectedminds.prod.release" rel="noopener noreferrer" target="_blank">mental health application on Android</a> and <a href="https://play.google.com/store/apps/details?id=com.connectedminds.prod.release" rel="noopener noreferrer" target="_blank">iOS</a>.

 
Do you know what Existential Therapy is and how does it work? In this article, we'll explain the main principles of existential therapy along with its limitations.


Principle of Existential Therapy and How Does it Work

Emotions are a common phenomenon in everyone`s life. When we`re in traffic, we become annoyed. When we miss our loved ones, we become sad. When someone disappoints us or harms us, we may become furious. Although we anticipate experiencing these feelings frequently, some people start to feel more turbulent emotions. Their lives start to be affected by these higher highs and lower lows that they experience. People that experience strong emotions could be calm one second and upset or furious the next. Many factors can contribute to someone losing control of their emotions. They could be more susceptible to these quick changes genetically. They might not have learned the techniques or seen excellent emotional control modeled. When they are exposed to triggers for extreme stress that has occurred in the past, they could lose control. Exhaustion or a dip in blood sugar are examples of bodily changes that might make someone lose control of their emotions. Whatever the cause of our emotional instability, the good news is that we can improve our ability to self-regulate. Learning how to manage our emotions is something that we can all benefit from. Being able to manage our emotions better is known as emotional regulation. <h3> </h3><h2>What is Emotional Regulation?</h2> “Emotional regulation refers to the process by which individuals influence which emotions they have, when they have them, and how they experience and express their feelings. Emotional regulation can be automatic or controlled, conscious or unconscious, and may have effects at one or more points in the emotion producing process.” (Gross, 1998, p. 275). The capacity to exercise control over one`s emotional state is known as emotion regulation. It could entail actions like evaluating a stressful situation to lessen anger or anxiety, covering up obvious indications of fear or <a href="https://connectedminds.ai/blogs/7-stages-of-grief" rel="noopener noreferrer" target="_blank">grief</a>, or concentrating on things that give you joy or peace. Both positive and negative emotions are included in emotional regulation, along with strategies for enhancing, using, and controlling them. Three factors are involved in emotional regulation: <ul><li>Initiating emotional-driven activities.</li><li>Preventing emotional-driven behavior.</li><li>Modifying emotional reaction triggers.</li></ul> Any activity that reduces the intensity of an emotional experience is considered emotional control and regulation. It doesn`t imply holding back or ignoring feelings. You can choose the feelings you experience and how you express them if you can regulate your emotions. Ultimately, it relates to our capacity to successfully exercise emotional control over various strategies. Some people are better than others at regulating their emotions. They have a high level of <a href="https://www.verywellmind.com/what-is-emotional-intelligence-2795423" rel="noopener noreferrer" target="_blank">emotional intelligence</a> and are conscious of their feelings and other people`s. They may appear "naturally tranquil," yet these individuals also feel uncomfortable emotions. They have learned coping mechanisms that let them regulate their challenging emotions. The good news is that emotion regulation is a teachable ability. The ability to control one`s emotions can be developed through time, and your emotional and physical health can benefit from learning these coping mechanisms. <h2>Why Emotional Regulation is Important?</h2> Adults are expected to regulate their emotions in ways that advance their life and are acceptable in society. However, when our emotions take control of us, complications may result. Several factors can hamper emotional regulation. These include our perception of unpleasant feelings or a lack of emotional regulation. On the other hand, stressful events occasionally elicit very strong emotions. The effect emotional instability may have on our interpersonal connections is one of the ways it can harm us. For instance, when we cannot control our anger, we are more prone to say things that offend others around us and make them withdraw. As a result, we might have to spend time patching up relationships or regret the things we spoke about. <h3> </h3><h2>6 Most Useful Emotional Regulation Skills for Adults</h2> Self-regulation urges us to take a moment to reflect on a situation before acting. It is all about stopping between feelings and reactions. For instance, a student who punches their peers and screams at others for trivial reasons is likely to have less emotional control than a student who first notifies the instructor about their difficulties before hitting or shouting. Here are some techniques for developing emotional regulation and maintaining it during hard times: <h3>1) Self-awareness</h3>Understanding and recognising our emotions is a crucial first step toward emotional regulation. Ask yourself, for instance, if you`re feeling terrible, "Am I feeling sad, hopeless, humiliated, or anxious?" Explore your emotions and give yourself some options. Try to identify the precise feelings that you are experiencing at that very time and, if you choose to, write them down. At this point, there is no need to take action or evaluate the causes and effects of your emotions; all that is required is total awareness of each sensation in control of your thoughts "right now." <h3>2) Developing mindful awareness</h3>Through mindfulness, we may examine and recognise all facets of the outside environment, including our body, and develop mindful awareness. Simple mindful practices like breathing exercises or <a href="https://relaxation-audio.com/2020/12/14/sensory-relaxation-technique/" rel="noopener noreferrer" target="_blank">sensory relaxation</a> help soothe the inner turmoil and direct our actions in the appropriate direction. <h3>3) Cognitive reappraisal</h3>One aspect of cognitive reappraisal is changing the way we think. It requires more acceptance and flexibility and is a crucial part of psychotherapies, including CBT, DBT, and <a href="https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/anger-management/art-20045434" rel="noopener noreferrer" target="_blank">anger management</a>. Practices like thought replacement or situational role reversals, in which we attempt to view a difficult event from a new viewpoint, are examples of cognitive reappraisal abilities. <h3>4) Flexibility</h3>A lack of emotional regulation makes us less able to adjust to changes in our lives. We frequently begin to reject changes because we become more vulnerable to change and fail in our coping strategies. Objective assessment is a great practice to increase adaptability. Think for a moment about what your closest buddy could be going through when you`re overwhelmed by difficult feelings that you`d like to avoid and risk reacting to them destructively. What advice would you have given them in this situation? If you wish to, write down your responses. Then, consider if you would use the same techniques for yourself. <h3>5) Self-compassion</h3>Creating daily self-care time is an excellent strategy for improving emotional regulation. Our feelings and responses to our emotions may be significantly altered by reminding ourselves of our strengths and virtues and allowing our brains to settle in a flexible area. The following are some easy self-compassion hacks: -	Positive self-talk each day-	Breathing and relaxation-	Meditation on compassion-	Routine self-care-	Keep a gratitude journal <h3>6) Emotional Aid</h3>According to psychologists, we all possess the intrinsic ability to develop a wide range of emotions and prevent our minds from being consumed by negativity. By cultivating conscious self-awareness, we may find emotional support inside ourselves or outside by having constructive conversations with others. When our coping mechanisms fall short, seeking professional help is OK; the main objective is to build a strong emotional wall that can channel our emotions and bring out the best in us. <h2>Emotional Regulation Symptoms</h2>The ability to regulate and manage emotions effectively is impaired or dysfunctional in emotional regulation disorder. Mental health professionals refer to emotional reactions that are poorly controlled and depart from the expected range of positive emotions as having emotional dysregulation (ED). Symptoms of the emotional regulation disorder often include: <ul><li>Outbursts of sudden, unexplainable fury are directed at someone who committed no wrong.</li><li>It may include passive-aggressive behavior.</li><li>Somatoform symptoms, such as persistent pain and disease, are not brought on by any ailment and go undiagnosed by doctors.</li><li>Self-harming or destructive activity, including strong suicidal ideation.</li><li>Difficulty creating and sustaining positive social connections in both the personal and professional spheres.</li><li>Attentional dysregulation, which includes being unable to concentrate on important tasks because one`s mind is too preoccupied with unfavourable feelings and thoughts</li><li>Anxiety and lack of self-control.</li></ul> The worst aspect of Emotion Regulation Disorder is that it frequently co-occurs with other mental health conditions like depression, stress, or extreme mood polarities. As a result, management of the disorder necessitates a comprehensive intervention strategy that addresses all of the associated issues. Dialectical Behavior Therapy (DBT), with a few cognitive techniques and adjuncts for emotional support, is the most popular intervention strategy psychologists use to manage ED. <h2>Treatments of Emotional Regulation Disorder</h2> Various therapy modalities can aid the treatment of the emotional regulation disorder. These therapies frequently have a practical focus and are effective. <a href="https://connectedminds.ai/blogs/online-dbt" rel="noopener noreferrer" target="_blank">Dialectical behavioral therapy (DBT)</a> is one strategy that can help with emotional dysregulation. A kind of <a href="https://connectedminds.ai/blogs/what-is-cbt" rel="noopener noreferrer" target="_blank">cognitive behavioral therapy</a> called DBT looks for instances of unfavorable thought patterns. Positive behavioral modifications are made in people with a therapist`s help to replace these behaviors. DBT is a cognitive reappraisal method. It entails techniques like thought replacement and situational role reversal. The person imagines a scenario from a new perspective in situational role reversals. They can improve their cognitive flexibility and empathy with this practice. At connectedminds, we have a team of highly qualified therapists who can help individuals better regulate their emotions and also help those suffering from emotional regulation disorder. Download our number #1 <a href="https://play.google.com/store/apps/details?id=com.connectedminds.prod.release" rel="noopener noreferrer" target="_blank">mental wellness app on Android</a> and <a href="https://apps.apple.com/us/app/connectedminds/id1612039449" rel="noopener noreferrer" target="_blank">iOS</a>.

This blog has everything you need to know about emotional regulation. We'll also highlight major treatments, skills and symptoms of emotional regulation. 

What is Emotional Regulation: Symptoms, Skills & Treatments

Do you know the 7 stages of grief and how they affect you? We will explain each of the seven stages in detail, how long does each stage take, and how you can tackle grief. Sadly, grief`s agonising pain will come to each and every one of us at some time in our lives. Saying farewell to a pet or losing a loved one may be excruciatingly difficult, altering our reality and sending us into a tailspin. And because grieving a loss is such a personal experience, it may be quite challenging to forecast how we would feel. It`s not really organised or logical. It doesn`t adhere to any timetables or plans. You can feel sad, angry, alone, or empty. All of these occurrences are normal and correct. And so, these phases are popularly categorised into 7 Stages of Grief. <h3> </h3><h2>What are the 7 stages of grief? </h2> Grief is highly personal. Although everyone grieves in their own way, there are certain similarities among the phases and sequence of emotions that are felt throughout mourning.You may be aware of the many phases of grieving, but you may not be familiar with how they operate or which stage you are currently going through. Every person expresses grief differently. Knowing this, however, is very different from really experiencing it.Feeling isolated in your mourning or concerned that your grieving isn`t going "naturally" is entirely acceptable. Based on <a href="https://www.psycom.net/stages-of-grief" rel="noopener noreferrer" target="_blank">Elizabeth Kübler-Ross`s `Five Stages of Grief `</a>, a seven-stage model was proposed to understand and explain the highly complicated loss experience.It`s vital to remember that everyone`s path through grief is different. Although they are known as "grief phases," it`s vital to remember that they aren`t stringent. Sometimes, the stages overlap or are skipped entirely. Nevertheless, understanding these 7 components will help you recognise some of the emotions you could feel, regardless of how and when you experience them. Let`s understand all the 7 stages of grief in detail. <h2>The 7 Stages of Grief:</h2> <h3>Shock &amp; Disbelief: 1st Stage of Grief</h3>Your initial response may be shock or utter disbelief when you first learn about the loss of a loved one. You can`t even comprehend what just happened, so you`re not exactly in denial. This defence system was created to shield against pain.This stage explains why we can make funeral plans or other arrangements immediately after a death since you`re in a suspended condition until you can grieve. <h3>Denial: 2nd Stage of Grief</h3>Although denial and disbelief are similar, denial is a different coping strategy that also aids in overcoming loss and pain. Either denying your loved one has passed away or ignoring the memories are acceptable responses. It is unusual for someone to remain in a pathological and persistent state of denial and refuse to acknowledge any adverse events.There are several ways that this phase manifests. While some will deny their loved one has passed away, other people will deny they are mourning or that the loss has harmed them. <h3>Guilt: 3rd Stage of Grief</h3>A hit to the stomach might simulate guilt. It`s very reasonable to consider what you may have done differently to stop the loss. When a loved one passes away, the majority of us will likely feel some guilt (thoughts like "I could have done more" or "I should have called the doctor with my worries" are frequent), but only around 7% of individuals will go through "Complicated grief."Complicated grief is frequently characterised by guilt and makes the sufferer obsess about the specifics of the loss and what they may have done differently. They also have difficulty accepting that death is inevitable, or they surround themselves with mementoes and images that give them hope that the departed is still with them. <h3>Anger and Bargaining: 4th Stage of Grief</h3>This phase often follows formalities and funerals. Now that your consoling relatives and friends have gone, you`re attempting to carry on with your normal activities. This is frequently when rage and bargaining are expressed. The doctors, another party, and maybe even the deceased themselves may make you upset. While this rage frequently makes people feel even worse about themselves, they realise that it is entirely natural and offers a crucial outlet for their emotions.Sometimes, even when they know it is pointless, individuals start to mentally "negotiate." "I would do X," for instance, to have them back. <h3>Depression, Loneliness and Reflection: 5th Stage of Grief</h3>After fully acknowledging the loss, it is normal to feel depressed or extremely sad. You could also experience loneliness and separation from other family members. Seeking the advice and support of a grief counsellor who can assist you through the suffering at this difficult time may be extremely helpful.These sessions can serve as a time for you to reflect on your connection with your loved one, what it really meant to you, and how you can move on in the future. <h3>Reconstruction and Working Through: 6th Stage of Grief</h3>You could still be climbing the ladder at this point, but you`ve built a new life without your lost loved one and are adjusting to your "new normal." Even though the pain may feel fresh and unbearable, you are aware that nothing can be done to change it. Even if you`re not quite ready to accept the death, you understand that life must carry on. <h3>Acceptance: 7th Stage of Grief</h3>Acceptance is the model`s last phase. You accept that your loved one is gone and that you must carry on with your life after completing the most challenging and painful task of mourning.When you think about your loved one, you could start to smile again rather than sob or wince. You may start new hobbies, join new groups, go on vacations or preserve their priceless keepsakes. <img src="https://mentalhealth-prod.s3.eu-west-2.amazonaws.com/course/videos/863b1e89-2cbe-45bf-8d43-ff76f1882a66-1680249993297_What%20are%20the%207%20Stages%20of%20Grief%20%26%20How%20They%20Affect%20You%201-1.jpg" width="593"> <h2>What is the hardest stage of grief to go through?</h2> Everyone has a different method of dealing with loss. However, there are certain overarching principles about the phases of grieving that may be useful to remember when coping with loss—especially for people going through a bereavement. According to a widely accepted belief, the acceptance stage is thought to be the most difficult out of all the 7 stages of grief. Because acceptance usually comes later in the mourning process, it is regarded as the most challenging stage of sorrow because it calls for complete acceptance that a loved one has passed away. Understanding that life without your loved one will never be the same while allowing you to develop, go forward, and appreciate your life is the first step in accepting the loss. <h2>How long do all 7 stages of grief last and what is timespan of each stage?</h2>Each of these stages might last for any amount of time. One individual may go through the stages quickly—in a couple of weeks, for example—while another person may take months or even years to do so. It`s very natural for you to go through these stages when you do. The boundaries between the stages of the grief process are sometimes hazy. Before fully entering a new stage, we could transition from one stage to another and back again. <h2> </h2><h2>Why is it important to understand the 7 stages of grief?</h2>These stages of grief are a part of a framework for how we learn to live with the one we lost. They serve as tools to help us categorise and name potential emotions. However, they do not represent a point in time where grief ceases. Not everybody passes through them all or in the designated order. Nevertheless, we can better deal with life`s ups and downs by understanding these stages and the terrain of grief. <h2>Getting help with grief</h2>Some people require additional assistance to get over the effects of loss and grief. However, asking for help is not a sign of weakness or a loss of control.If you have any of the following problems for longer than five weeks, you should see a mental health professional: <ul><li>You experience numbness or emptiness and cannot manage your emotions.</li><li>There aren`t many people you can chat with among your friends or family.</li><li>You are using liquor, drugs, sex, or gambling as self-medication.</li></ul> Many organisations offer support or information to those going through the grieving process. No matter where you are in the grieving process, you may receive support from organisations like: <ul><li><a href="https://connectedminds.ai/" rel="noopener noreferrer" target="_blank">Connectedminds.ai</a> app (for <a href="https://play.google.com/store/apps/details?id=com.connectedminds.prod.release" rel="noopener noreferrer" target="_blank">Android</a> and <a href="https://apps.apple.com/us/app/connectedminds/id1612039449" rel="noopener noreferrer" target="_blank">iOS</a>)</li><li>The Monarch Directory</li><li>Better Help</li></ul> It`s crucial to keep in mind that every person experiences loss in a unique way. While you could go through all five stages of grieving, you can also find it challenging to categorise your emotions into any stage. When coping with loss, be patient with yourself and your emotions. Give yourself time to go through your feelings, and then talk to loved ones or a healthcare professional about your experiences when you`re ready. Remember that you don`t have to do anything special if you are helping someone who has lost a close one, such as a spouse or sibling. Just give them space to speak when they`re ready.

Do you know the 7 stages of grief and how they affect you? We will explain each of the seven stages in detail, how long does each stage take, and how you can tackle grief.

What are 7 Stages of Grief & How Long Does Each Stage Take

We are well aware that romantic relationships require maintenance, like our vehicles, to keep them in good working order. And it is often best to fix any problem as soon as possible.Most of the time, we can perform simple upkeeps and repairs ourselves. But there are times when the repair is beyond our control, so it`s best to seek professional help. This is where couples counselling comes in. <h2>What is Couple Therapy?</h2>Couples therapy is a form of psychotherapy in which a trained professional uses a range of therapeutic interventions to assist individuals in romantic relationships by helping them: <ul><li>gain insight into their relationships</li><li>resolve conflict</li><li>and improve relationship satisfaction.</li></ul> Couples counselling involves conversations between romantic partners and the counsellor. Typically, they talk about the particular issue or problem that led to the need for therapy as well as their shared objectives. The process then entails employing techniques and acquiring abilities to enhance the connection, such as communication techniques, problem-solving techniques, and techniques for addressing disagreements and working through issues as a team. Couples counselling may be approached in a variety of ways. The method employed may vary depending on the couple, their difficulties and objectives, and the counsellor`s level of expertise. Additionally, several strategies can be applied to the same pair or session. <h2>Types of Couple Counselling :</h2><ul><li>Behavioural Approach: A behavioural approach to therapy considers the environment and how it influences or reinforces ideas and actions.</li><li>Humanistic Approach: A humanistic approach to couples counselling emphasises raising awareness of each person`s individuality.</li><li>Integrative Approach: An integrated approach to couples therapy employs various techniques to best fit the couple`s needs.</li><li>Psychodynamic Approach: A psychodynamic approach to couples counselling takes into account influences from the past to improve awareness of dynamics affecting the couple in the present and encourage change.</li></ul> <h2>Why Couple Therapy is needed?</h2>Conflict arises in every relationship. Battles over money are the causes for some, while a lack of sex or a habit of ongoing arguments may be the problem for others. Therapy may be beneficial. Contrary to popular belief, the issue is not one of assigning blame to who did what. Couples counselling instead offers methods for communicating and requesting what you need. American Psychological Association estimates that around 75% of couples who choose treatment think it strengthens their bonds. Couples therapy is not only helping a couple go through a divorce or to patch up a broken couple, but it also helps couples in the following ways: <ol><li>Assists couples take a break: Everyone is occupied with something in the present world. Therapy lets couples take a break from their hectic schedules and gather together to entirely centre themselves.</li><li>A mediator between couples: The counsellor serves as a mediator between the pair and promotes constructive dialogue. This is especially beneficial for couples eager to strengthen their bonds but unsure how to do so.</li><li>Analysis of behavioural patterns: The counsellor can assist in behavioural pattern analysis of couples to pinpoint the individuals who initiate conflict. Once these patterns are discovered, the couple can work with the counsellor to alter them.</li><li>Gives the couple skills to enhance communication and aids in breaking harmful behaviours.</li><li>Assists in resolving misconceptions: They aid in resolving conflicts and preventing misunderstandings. Counselling also helps form a more accurate image of what the other spouse envisions.</li><li>Finding common ground among partners is undoubtedly extremely simple if they know and appreciate each other`s goals and motives.</li></ol> <h2>How does Online Couple Therapy work?</h2> If someone asked you to imagine a scene from relationship counselling, you probably would envision a couple talking through their problems while sitting on a sofa in a therapy room.However, there is also the option for couples to speak with a therapist while still in the comfort of their own home. At the same time, their counsellor is displayed on a laptop screen in front of them. Ever since the coronavirus epidemic, more and more couples seeking a relationship or marital counselling are increasingly receiving treatment online.The first thing to do is to find a relationship counsellor. The best place to search for couple counsellors globally is at <a href="https://connectedminds.ai/" rel="noopener noreferrer" target="_blank">connectedminds.ai</a>. You can download <a href="https://apps.apple.com/us/app/connectedminds/id1612039449" rel="noopener noreferrer" target="_blank">iOS</a> and <a href="https://play.google.com/store/apps/details?id=com.connectedminds.prod.release" rel="noopener noreferrer" target="_blank">Android app of connectedminds</a>. You can also find online couple counsellors at @<a href="https://www.uktherapyguide.com/" rel="noopener noreferrer" target="_blank">UKTherapyGuide</a> and @<a href="https://www.cambridgemedicalgroup.co.uk/" rel="noopener noreferrer" target="_blank">CambridgeMedicalCentre</a>, etc. Once you`ve located a counsellor, they will do an evaluation with you, and you may then choose whether or not to proceed. That is comparable to in-person counselling. But after that, you must decide where to hold your sessions. Where in your home is convenient and private for these discussions? Finding a private space might be challenging if young children or other family members are present in the house. Most individuals use a laptop to communicate with their counsellor, although most smartphones may also be used. It`s essential to ensure that your microphone, camera, headphones, and speakers are in good working order and that you have a setup you are comfortable with. Through relationship counselling, you may talk about issues and consider ways to overcome them in a friendly and non-judgmental environment. The same applies whether you communicate through phone, email, in-person, or the internet. When it really clicks for couples, they understand how they can connect with each other better. The key is communication. Helping a couple develop methods to communicate with one another is a big part of what a counsellor does. The first step to mending your relationship and making a commitment to growing together could be to look into counselling online. You may rest easy knowing that online treatment is frequently just as successful as in-person counselling and might occasionally be more affordable than traditional therapy. It`s just a matter of trusting the process and choosing a therapist you get along with once you`ve found the platform that works best for you and your spouse.

We’ll explain what online couple therapy is, how to do it and its benefits. We'll also mention different online platforms where virtual couple counselling can be performed.

Online Couple Therapy: How Does it Work & Best Platforms

<h2>Does overthinking disorder exist? </h2>Do you doubt every decision you make? Do you keep imagining worst-case scenarios? Are you unable to focus or be consistent? Do your thoughts not let you sleep at night?If yes, you might be an overthinker! While you might believe that continuing to think and rethink things that bother you is problem-solving, this habit of overthinking doesn`t usually provide any solution. Instead, overthinking creates more stress by focusing on the negative, dwelling on the past and worrying about your future. Overthinking is "a loop of unproductive thoughts" or "an excessive amount of unnecessary thoughts. It involves excessively thinking about a particular topic or situation and analysing it for long periods. When you overthink, you have a difficult time getting your mind to focus on anything else. Instead, it becomes consumed by the one thing you are thinking about. Though overthinking isn`t a recognised mental health condition, it can be a symptom of depression or anxiety. In addition, overthinking is commonly associated with Generalised Anxiety Disorder (GAD). GAD is characterised by the tendency to worry excessively about several things. <h2>What does overthinking look like? </h2>What happens is a chain effect. You`ll start worrying about one thing, and then you`ll be worried about something completely different. You might start worrying about work, and then you`ll start worrying about money. And that leads to worrying about losing your job. It becomes an endless circle. Overthinking might look like this: <ul><li>Worrying that jumps from one topic to the next.</li><li>Thinking of the worst-case scenario.</li><li>Struggling to make decisions, including second-guessing.</li><li>Trouble concentrating.</li><li>Feeling on edge.</li><li>Having a lot of negative thoughts</li><li>Seeking repeated reassurance from others.</li><li>An inability to think about anything else</li><li>Being unable to relax</li><li>Constantly feeling worried or anxious</li><li>Fixating on things outside of your control</li><li>Feeling mentally exhausted</li><li>Replaying an experience in your mind</li></ul> <h2>Why am I Overthinking? </h2> Overthinking is an automatic self-protection mechanism. What do you tend to overthink? You are likely focusing on everyday issues like finances, health, work, relationships, and purpose and meaning. Feeling in control of these different areas of life can lead to a sense of well-being, and you want the best for yourself. However, the deal here is that thinking about these in unproductive ways does little to improve them.? We do not overthink on purpose. Thoughts are often automatic and habitual, i.e., overthinking becomes a habit. We don`t lie down at night and think to ourselves, "Okay, time to overthink for the next two hours instead of falling asleep." Your brain does what it has done in the past. The main factors that lead to overthinking are stress and anxiety, which have become common issues in our times. Trauma is another potential cause of overthinking. Overthinking can happen to anybody, but those who have experienced any kind of trauma are especially vulnerable. Research tells us that trauma, like childhood abuse or neglect, for example, can alter the brain`s development to become stuck in a constant state of hypervigilance. This implies that our flight-or-fight response stays on high alert most of the time, scanning for any possible real or perceived danger. In this state, we may encounter obsessive or intrusive thoughts. Those who have perfectionist or obsessive tendencies and those who struggle to gain control — even amid a chaotic, uncontrollable situation — could also find themselves spiralling fast in thoughts. To put it in simpler words, the possible reasons you overthink can be your childhood learnings, the illusion of control and certainty, perfectionism, generalisation and the fear of conflict. <h2>What can you do to overcome your overthinking? </h2>Research shows that thinking less about a problem might be the key to developing better solutions. Here are a few ways to stop overthinking- <h3>Distract Yourself:</h3>Rather than constantly sitting and thinking about a problem, you can try distracting yourself for some time. For example, your brain may find healthier ways to work out a solution in the background while focusing on another task, like working in the garden or cooking a meal for yourself or a stroll in the park while listening to music you enjoy. Or you might "sleep on it" and realise that your brain solves the problem for you while you`re sleeping. A temporary distraction can give you a break and may get your mind focused on something more productive. Your brain might find a solution when you stop thinking about the problem. <h3>Challenge Negative Thoughts:</h3>Every thought you have will not be truthful, accurate, or even realistic. Remind yourself that your thoughts are not facts. Try reframing these thoughts more positively. When you find yourself overthinking, take exception to these thoughts, and ask yourself if they are logical. It can be strenuous initially but learning to call out your own overthinking can help you learn to replace negative thoughts with beneficial ones. <h3>Work on Your Interpersonal Skills:</h3>Studies have shown that improving your interpersonal skills can help stop you from overthinking since these skills significantly affect this particular habit. Ways to develop stronger interpersonal skills include: Practising self-control, increasing your self-awareness and boosting your self-confidence. <h3>Meditate:</h3>It can be an excellent tool for positively redirecting your thoughts. When you meditate, try focusing on your breath. The goal is not to make all your thoughts disappear but focus on something else and practice switching your focus whenever your thoughts wander. With time, you will find it unchallenging to control overthinking before it becomes a severe problem. For example, research says an effective way to stop invasive thoughts and worry is a 10-minute meditation break. <h3>Practice Self-Acceptance:</h3>Overthinking often springs from dwelling on past mistakes or worrying about things you cannot change. Instead of criticising yourself for things you might be sorry about, try working towards being more accepting and compassionate of yourself. Research suggests that people who offer themselves such compassion are more prone to use adaptive coping strategies. Strategies that can help you become more self-accepting include: <ul><li>Practising gratitude and thinking about the aspects of yourself that you appreciate</li><li>Developing a robust support system made up of people who can provide motivation and love</li><li>Forgive yourself for things you feel remorse about</li></ul> Get Therapy: If you can`t stop overthinking, you should consider getting professional help. It can be a symptom of a <a href="https://connectedminds.ai/blogs/bad-mental-health-signs" rel="noopener noreferrer" target="_blank">severe mental health issue</a>, like depression or anxiety. But, on the other side, it may also increase your vulnerability to developing mental health problems. A mental health professional will teach you skills that will help you stop obsessing, contemplating, and dwelling on thoughts that are not helpful. They will also help you identify coping strategies that work for you, such as mindfulness or physical exercise. You can reach out to a professional on the <a href="https://connectedminds.ai/" rel="noopener noreferrer" target="_blank">connectedminds app</a>. It offers mental well-being content through podcasts, articles, posts and courses curated by expert psychologists. You can download <a href="https://play.google.com/store/apps/details?id=com.connectedminds.prod.release" rel="noopener noreferrer" target="_blank">connectedminds application for Android</a> as well as for <a href="https://apps.apple.com/us/app/connectedminds/id1612039449" rel="noopener noreferrer" target="_blank">iOS</a>. Overthinking can create a vicious cycle of stress and worry, ultimately making you feel less prepared, motivated or confident. In addition, it can play a role in mental health issues like anxiety and depression, so it is essential to find ways to break out of such destructive thought patterns and take care of your well-being.

Do you think that there is a mental disorder for overthinking? We'll clarify this and will also discuss what can you do to overcome your overthinking.

Is There a Mental Disorder for Overthinking?

<h2>What is Interpersonal Therapy?</h2>Interpersonal Therapy is a form of therapy that focuses on mitigating symptoms by remodelling interpersonal functioning. It addresses current issues and relationships rather than childhood or developmental issues. When IPT was first developed, a lot of mental health professionals conceptualised depression as "person-based, " implying depression was not considered based on a person`s environment. IPT, on the other hand, recognises that a person`s relationships can significantly impact mental health. IPT is structured and time-limited; the active phase is usually 12–16 weeks. It focuses on interpersonal relationships and communication and here-and-now relationships. It aims to improve interpersonal functioning and social support. Interpersonal therapy is also used in a modified form of couple`s therapy, such as when marital troubles contribute to depression. It can be delivered in one-to-one and group formats. There are different adaptations of interpersonal therapy that you may come across, including dynamic and metacognitive. Dynamic Interpersonal Therapy (DIT): It is sometimes referred to as psychodynamic, interpersonal, or mentalisation-based therapy. DIT is designed to help you better understand your thoughts and feelings and those of others. It generally consists of 16 sessions over five months. Metacognitive Interpersonal Therapy (MIT) is a combined approach to addressing personality disorders with prominent emotional inhibition, i.e., holding back your emotions or avoidance. A 12-week study found that engaging in MIT helped to reduce depression symptoms and improve the ability to identify emotions. <h2>How does Interpersonal Psychotherapy (IPT) work for Depression and other Mental Health Conditions?</h2>The central idea of IPT is that psychological symptoms can be inferred as a response to current difficulties in relationships with other people. It focuses on four areas: <ul><li>conflict in relationships</li><li>life changes</li><li>grief and loss</li><li>difficulties in initiating or sustaining relationships</li></ul> When people learn effective strategies for handling their relationship problems, their symptoms usually improve. <h2>Structure of IPT for Depression</h2>The opening sessions (1-3) focus on gathering information and making decisions about the focus of therapy. First, the therapist helps the patient create a list of all the critical relationships in the patient`s life (interpersonal inventory). Next, these relationships are cumulated according to the four main problem areas. In the middle sessions (4 – 14), the patient focuses on improving the chosen problem area or areas with the therapist`s support. The patient and therapist work to come about solutions to the problems, and the patient tries to implement these solutions between sessions. The final sessions (15 – 16) focus on dealing with any sense of deprivation associated with the end of therapy and reviewing the issues identified in the interpersonal inventory and the progress made in dealing with them. A typical program requires up to 20 weekly hour-long therapy sessions. IPT is similar to other modern psychotherapies like CBT in that it`s not about finding an unconscious origin of your current feelings and behaviour. In this way, different from traditional forms of psychotherapy like psychoanalysis. IPT focuses on how more immediate difficulties in interacting with others contribute to symptoms. Depression symptoms can perplex personal relationships. This, in many cases, causes people with depression to turn inward or express frustration or irritation toward others. Feelings of depression can occur for various reasons and can often follow a significant change in your life, but you don`t have to follow them unquestionably. Such changes or "adjustments" fall into four categories: <ul><li>Adjustment difficulties are often related to life decisions like moves, job loss, etc.</li><li>role dispute</li><li>the interpersonal deficit implying the absence of a major life event</li><li>role transition which is the beginning or end of a relationship, marriage, the diagnosis of a disease</li></ul> Your therapist will try to help you identify events in your life that lead to your depression. Then, they`ll try to provide you with the skills you need to direct difficult emotions in positive ways.For example, they may give you strategies to practice how to interact more effectively with family members or relationship partners. These methods can be aimed at meeting your emotional needs with the least resistance possible or satisfying others` emotional needs. For example, you can be encouraged to participate in social activities that you found stressful in the past or to bring up topics with others that may have been difficult or that you have wanted to avoid discussing. This can be tricky at first, but it can be an effective way of practicing new coping techniques to become a pattern over time. Constant use of those techniques has been shown to lead to the scaling down of depression over time. Your therapist can help you discover which area is accountable for your current problems. Therapy is then administered to help you deal with these specific interpersonal issues. <h2>What conditions can be treated by Interpersonal Therapy?</h2>IPT is most commonly used during the acute phase of major depression. Still, it can also be offered as a maintenance treatment to help prevent relapse and recurrence of this condition. It is also used to manage: <ul><li>bulimia nervosa</li><li>chronic fatigue</li><li>anxiety</li><li>mood disorders like dysthymic and <a href="https://connectedminds.ai/blogs/what-is-bipolar-disorder" rel="noopener noreferrer" target="_blank">bipolar disorders</a>.</li></ul> Additional research has found that IPT can help treat a variety of mental health conditions, including: <ul><li>Major depressive disorder- mood disorder causing a persistent feeling of sadness and loss of interest</li><li>Prevention of depression relapse- a recurrence of depression symptoms</li><li>Multisomatoform disorder- a disorder in which a person encounters severe and disabling physical symptoms such as chronic pain, for which no underlying cause can be found</li><li>Post-traumatic stress disorder- <a href="https://connectedminds.ai/blogs/understanding-ptsd" rel="noopener noreferrer" target="_blank">PTSD</a> is a disorder triggered by a traumatic event</li><li>Perinatal depression- depression occurring during or shortly after pregnancy</li><li>Postpartum depression- a depression that starts within a year of giving birth</li><li>Personality disorders- disorders involving long-term patterns of rigid and unhealthy thoughts and behaviours</li><li><a href="https://connectedminds.ai/blogs/understanding-anxiety" rel="noopener noreferrer" target="_blank">Anxiety disorders</a>- facing situations with fear and dread and with physical signs</li><li>Substance use disorder</li><li>Dysthymia- persistent, mild depression</li><li>Eating disorders such as bulimia or <a href="https://connectedminds.ai/blogs/what-is-anorexia" rel="noopener noreferrer" target="_blank">anorexia nervosa</a> or <a href="https://connectedminds.ai/blogs/binge-eating-disorder" rel="noopener noreferrer" target="_blank">binge eating</a></li><li><a href="https://connectedminds.ai/blogs/what-is-bipolar-disorder" rel="noopener noreferrer" target="_blank">Bipolar disorder</a>- mental health disorder causing extreme mood swings</li></ul> <h2>After Effects of IPT on Depression </h2>Depression is sometimes a recurrent condition; some people may experience multiple recurrences. Therefore, patients are encouraged to supplement IPT with ongoing maintenance. Maintenance can be in the form of once-monthly sessions in which the adjustments made during the short-term IPT are reinforced. The goal is to prevent stress from leading to new episodes of depression and to aid the individual to continue to function at a level better than before, or at least when the sessions ended.

We will explain what interpersonal therapy for depression is and how it works. We'll also discuss effects of IPT on Depression and other mental health conditions.

What is Interpersonal Therapy for Depression: Complete Guide

<h2>What is EMDR Therapy </h2> EMDR is Eye Movement Desensitization and Reprocessing. It may sound like a weird new method if you hear about it for the first time. Being told that moving your gaze will help you process hidden trauma? That has to be a gimmick, right? But as it turns out, EMDR is not a hoax; in fact, it has time and again been shown to be beneficial in alleviating the symptoms of various mental health disorders.Dr Francine Shapiro developed Eye Movement Desensitisation and Reprocessing Therapy (EMDR) in 1987. This was a "chance" discovery as she noticed her own distressing thoughts fade as she shifted her eyes left to right during a walk in the park, which led to the development of an eight-phase therapy, which was initially found to be highly effective in the treatment of PTSD. It then quickly became clear that EMDR therapy could be used to treat a wide range of psychological issues. EMDR is a neurobiological-based approach that works by focusing on specific parts of your life, such as early childhood memories, traumatic events, self-belief, emotional states, physical sensations, and prevailing triggers. EMDR works with the body`s present healing networks to assist the nervous system in locating, resolving, and regaining control of its emergency responses.This enables the body to return to homeostasis, which alleviates many <a href="https://connectedminds.ai/blogs/understanding-ptsd" rel="noopener noreferrer" target="_blank">symptoms of PTSD</a>, anxiety, depression, and even psychosis. In addition, it is possible to do EMDR in person or online. <h2>How does EMDR work?</h2> This treatment is based on the notion that when traumatic events occur, they are not correctly processed in the brain. This is why they continue to have an impact on us.When you are reminded of the trauma, your mind and body respond as if it is happening again. This is because the brain cannot distinguish between the past and the present.Here`s where EMDR can help. This therapy seeks to alter the way distressing memories are recorded in your brain. Once your brain has properly processed the memory, you should be able to recall the negative incidents without enduring the severe emotional responses that are characteristic of post-traumatic stress disorder. EMDR is typically delivered by trained professionals who are qualified to deliver EMDR one to two times per week for a total of six to twelve sessions. EMDR treatment consists of eight phases that focus on the past, present, and future. Each stage assists you in working through emotional distress and trauma before learning skills to deal with current and future stress. <h3>During an EMDR session:</h3> <ul><li>Your therapist will shift their fingers in front of your face and ask you to mimic their movements.</li><li>They would then start making you recall the upsetting incident and the emotional responses and body movements that go with it simultaneously.</li><li>They will then reroute your thoughts to more happy ones.</li><li>Some practitioners may also use hand or toe tapping or musical tones as an alternative to hand motions.</li><li>This process will be repeated by the therapist until the incident begins to feel less distressing.</li><li>The combination of memory focus and eye movements or sounds allows your brain to handle memory securely. It also changes how your brain saves memory.</li></ul> <h2>THE 8 PHASES OF EMDR</h2> <h3>1) History taking and planning treatment</h3>The first stage is a history-taking session (s). The therapist determines the patient`s readiness for therapy and creates a treatment plan. The client and therapist brainstorm potential EMDR targets. These include upsetting memories as well as recent events that cause emotional distress. Other possible targets include similar incidents in the past. In most cases, patients gain knowledge about their situations, their emotional distress subsides, and they begin to change their behaviours. The length of treatment is determined by the number of traumas. <h3>2) Preparation</h3>The therapist will explain EMDR therapy, its advantages, and the process. They will also help you in practising eye movements. <h3>3) Assessment</h3>The therapist delves deeper into the therapy`s goal and the negative perceptions connected with the memory. The therapist may teach you numerous imagery and stress reduction techniques that will be helpful for you to use between sessions and during the session to deal with any distress that may arise.<h3> </h3><h3>4) Desensitization</h3>This is the first phase in which eye movements are used. This phase focuses on the upsetting emotions, sensations, or thoughts and works with the client`s reactions to them. The counsellor will begin with eye movements and then ask for a brief description of what the client felt during the eye movements. As you progress, new thoughts may emerge. <h3>5) Installation</h3>This phase of treatment is known as the installation, as the emphasis is on "installing" and sustaining the client`s identified positive cognition to replace the existing negative thought. For example, the client could begin with an image of her domestic abuse and the negative thought "I am weak" and then install the positive thought "I am now in command" during the fifth phase of treatment. <h3>6) Body Scan</h3>A mindful body scan is done to assess if there is any resistance to the new positive belief and to assess for any remnant stress in the body, and then process this with more eye movements. When a person is traumatized, information about the traumatic event is stored in the form of a body`s physical sensations. As a result, EMDR is not considered effective until all body stress has been relieved. <h3>7) Closure</h3>Regardless of whether reprocessing is finished or not, the patient must be returned to an equilibrium state at the end of each session. To end the session, a variety of self-control techniques can be used. <h3>8) Re-evaluation</h3>In this phase, the therapist will look at the following factors: your current emotional state, if the effects of prior treatment are still present and whether any new memories have emerged since your last session. EMDR can be used for: <ul><li>Anxiety disorders include GAD, panic disorder, phobias, and social anxiety/phobia.</li><li>Depression disorders: major depression, persistent depression, and illness-related depression.</li><li>Dissociative disorders: amnesia or dissociative identity disorder, as well as depersonalization or derealization disorder.</li><li>Eating disorders: <a href="https://connectedminds.ai/blogs/what-is-anorexia" rel="noopener noreferrer" target="_blank">Anorexia nervosa</a>, bulimia nervosa, and <a href="https://connectedminds.ai/blogs/binge-eating-disorder" rel="noopener noreferrer" target="_blank">binge-eating disorder</a> Dysphoria of gender.</li><li>Obsessive-compulsive disorders: (OCD), body dysmorphic disorder, and hoarding disorder</li><li>Personality disorders: borderline personality disorder, avoidant personality disorder, and antisocial personality disorder</li><li>Trauma disorders: acute stress disorder, post-traumatic stress disorder, and adjustment disorder.</li></ul> <h2>EMDR EFFECTIVENESS</h2> A number of national and international organizations, including the <a href="https://www.who.int/" rel="noopener noreferrer" target="_blank">World Health Organization (WHO)</a> and the <a href="https://www.psychiatry.org/" rel="noopener noreferrer" target="_blank">American Psychiatric Association</a>, have recognized this therapy as an effective treatment (APA).EMDR may be effective for many mental health issues, according to some research. It may, for example, improve psychotic symptoms (in people with both psychosis and PTSD), such as: <ul><li>Hallucinations</li><li>delusions</li><li>Anxiety</li><li>depression</li><li>self-esteem problems</li></ul> According to research, the benefits of EMDR last for a long time. <h2>EMDR SIDE EFFECTS</h2> EMDR, and other forms of psychotherapy may result in the following side effects: <ul><li>An increase in traumatic memories</li><li>Elevated emotions or physical sensations during sessions dizziness</li><li>Vivid fantasies</li><li>The emergence of new traumatic memories</li></ul> These symptoms eventually go away as the treatment continues. Individuals should inform their therapist about their experiences in between sessions so that new memories and symptoms can be addressed in future sessions. Our memories can be so painful that they can "freeze" us in one place. We can`t find a way to get out, and it just feels easier to avoid those thoughts then entirely. EMDR therapy can help you break this freeze cycle by helping your brain to process these memories in a less stressful manner, Although EMDR can be an emotional process, you are never alone.

We’ll explain EMDR therapy for psychological disorder & how it affects your health in detail. We'll also discuss different symptoms, causes and treatments of EMDR.


EMDR Therapy: How Does it Work, 8 Phases and Side Effects

<h2>What is Bipolar disorder?</h2> People suffering from bipolar disorder may experience extreme mood swings such as feeling extremely high, very active, and euphoric (`manic`) or extremely low (`depression`).While we all experience mood changes due to life`s events, some people`s moods fluctuate much more than others. Bipolar disorder is a kind of mood disorder. It causes a person to go through cycles of severe mood changes that transcend normal highs and lows. A person with this disorder will experience phases of joy, vigour, and excitement (called mania). This is followed by periods of sadness and depression. As a result, it`s also known as manic depression. Depression affects your body, mood, and thoughts. It also influences how you sleep and eat, think of things, and feel about yourself. It`s not identical to being unhappy or depressed. It definitely is not a sign of weakness or a condition that can be wished to go away. Treatment is frequently required and is essential to recovery. Bipolar disorder affects men and women equally. However, women exhibit more symptoms of depression than mania. This disorder usually manifests itself in adolescence or early adulthood. <h2>Types of Bipolar Disorder</h2> There are four kinds of bipolar disorder and here is how they`re characterised: <h3>BIPOLAR 1:</h3> Manic episodes, with or without depression symptoms, characterise this type of bipolar disorder. Manic episodes can last a week or more if you suffer from this kind of bipolar disorder. In Bipolar-1, the mania may be so severe that it would require you to be hospitalised to alleviate the symptoms. Although depression is not necessary to be diagnosed with bipolar 1, it may present with depression that lasts more than two weeks. <h3>BIPOLAR 2:</h3> Bipolar II disorder includes depressive and hypomanic episodes, but not the serious manic episodes that can impair functioning that characterise bipolar I disorder. An individual with Bipolar II disorder has had at least one hypomanic incident and one major depressive episode in their entire life. Individuals with bipolar II disorder typically have multiple major depressive episodes, as opposed to bipolar I disorder, which does not require major depressive episodes. Individuals with bipolar II disorder are usually able to function normally in between hypomanic and depressive episodes. <h3>CYCLOTHYMIC DISORDER:</h3> Cyclothymic disorder, also known as cyclothymia, is characterised by recurrent changes in mood between depressive and hypomanic states that occur for more than two years. The manic and depressive episodes don`t really fulfil the diagnostic criteria for bipolar disorder episodes. There can be intervals of normal mood, but they generally last no more than eight weeks. <h2>Bipolar disorder symptoms</h2> Manic phase: <ul><li>For at least one week, a person may appear consistently high, happy, euphoric, irritable, angry, and aggressive. If this change in mood is complemented by at least three of the mentioned symptoms, the individual may be in the manic phase of bipolar disorder:</li><li>exaggerated self-esteem or a sense of grandeur</li><li>reduced need for sleep</li><li>overly chatty than usual</li><li>racing thoughts</li><li>easily swayed</li><li>surplus energy for activities</li><li>performing risky behaviour or displaying poor judgement</li></ul> Hypomania is a less severe form of mania. The symptoms of hypomania are milder than those of mania. The person may be happy and have a lot of energy, but his or her life is usually not deeply disrupted. However, hypomania could progress to manic depression or a major manic episode, which is why it must be treated. Among the symptoms of the depressive phase are: <ul><li>Persistent sadness, anxiety, or emptiness</li></ul> <ul><li>Reduced interest in previously enjoyed activities, such as sex</li></ul> <ul><li>Feeling agitated or restless?</li></ul> <ul><li>Unable to concentrate, think clearly, or make decisions</li></ul> <ul><li>Loss of energy, extreme tiredness, and getting slowed down</li></ul> <ul><li>Continue having suicidal or death thoughts, hoping to die, or trying to commit suicide.</li></ul> <ul><li>Feeling insignificant or hopeless.</li></ul> <ul><li>Feeling unnecessary guilt.</li></ul> <ul><li>Shifts in eating habits, such as eating too much or too little.</li></ul> <ul><li>Sleep pattern changes include deep slumber, inability to sleep, waking up very early, or sleeping excessively.</li></ul> <ul><li>Headaches, digestive issues, or long-term pain.</li></ul> <h2>Causes and risk factors</h2> The causes of bipolar disorder are unidentified, but we know it is predominantly a biological illness. However, its onset is frequently associated with stressful life events. Genetics, neurochemicals, environmental and psychological factors, and, in some cases, medical illnesses are thought to play a role in the development of the bipolar disorder.Life events can trigger the recurrence of bipolar disorder, according to researchers. Interpersonal conflict and abuse are the most commonly reported triggers for the disorder. <h3>Genetics:</h3> Bipolar disorder is often inherited, with genetic factors accounting for roughly 80% of the condition`s cause. If the parent has bipolar disorder, their child has a 10% chance of acquiring the illness. If both parents have bipolar disorder, their child has a 40% likelihood of getting the illness. However, just because a family member has the illness does not imply that other family members will develop it too. The following factors may also contribute to the onset of bipolar disorder. <h3>Chemicals in the brain:</h3> The latest theory suggests that bipolar disorder is caused by abnormal serotonin chemistry in the brain. Serotonin is a neurotransmitter in the brain that strongly influences a person`s mood.It is believed that abnormal serotonin levels cause mood swings due to their feedback effect on other brain chemicals.However, it is unlikely that serotonin would be the only neurotransmitter responsible; other neurotransmitters are also likely to be involved. <h3>Environmental and psychological factors:</h3> Although it isn`t the cause of the bipolar disorder, its onset may be attributed to psychological and environmental stressors like excessive interpersonal conflict, negative life events, and disrupted sleep and wake rhythms. People frequently find it beneficial to investigate ways to manage these factors, such as minimising stress and emotional pressure in their lives, to reduce the risk of relapse.Seasonal factors seem to play a role in bipolar disorder onset, with the likelihood increasing in the spring. The rapid increase in hours of sun is thought to trigger depression and mania (a severely high mood in which an individual frequently experiences delusions and/or hallucinations) or hypomania (a less severe high in which an individual does not experience any delusions and/or hallucinations). <h2>Bipolar Disorder Treatments</h2> Psychotherapy (CBT): CBT for bipolar disorder is centred on the belief that emotional and cognitive changes during manic and depressive episodes can influence behaviour. In general, CBT treats bipolar disorder using the following approaches: Education concerning bipolar disorder is an important part of CBT for bipolar disorder. The patient understands the biological, psychological, and social elements that contribute to bipolar disorder during CBT. Reshaping negative thought patterns: During the depression, unhelpful thoughts frequently take hold. CBT involves the therapist assisting the patient in reframing difficult or distorted thinking patterns, which aids in the reduction of harmful impulses and actions. Intervention for future episodes: CBT teaches clients to recognise the early symptoms of depressive and manic symptoms. This can help to lessen the intensity of future mood swings. Electroconvulsive therapy: To induce a controlled seizure, an electric current is passed through the brain. It is not exactly clear why the seizure works, but it is thought to alleviate the symptoms of bipolar disorder by altering the chemistry of the brain. Electroconvulsive therapy is administered in a hospital setting. You are given general anaesthesia and a muscle relaxant prior to the procedure. Following that, you will be taken to a recovery room, where a healthcare professional will monitor your vital signs. Psychoeducation: Psychoeducation treatment entails educating patients about bipolar disorder and its treatment, with the primary goal of improving adherence to pharmacological treatment by assisting patients in understanding the biological roots of the disorder and the reasoning for pharmacological treatments. Patients are also educated about the early warning signs of an episode, as well as the popular triggers for symptoms. <h2> </h2>

We'll discus what is bipolar disorder & how it affects your health in detail. We'll also explain different symptoms, causes and treatments of bipolar disorder.


What is Bipolar Disorder: Types, Symptoms & Treatments

When you have an eating disorder, your life feels like a constant war between the need to lose weight and the insatiable urge to binge eat. You don`t want to binge because you`ll feel shame and guilt afterwards, but you do it anyway. Then, when the binge eating is over, panic sets in, and you resort to drastic measures to "undo" your bingeing, such as taking laxatives, vomiting, or going for a vigorous run.There is hope, no matter how trapped you feel in this vicious cycle. You can overcome the cycle, learn to control negative emotions healthily, and regain control of your life with treatment and support. The global prevalence of eating disorders has risen from 3.4 per cent to 7.8 per cent between the years 2008 to 2018 (The American Journal of Clinical Nutrition, 2019).Eating disorders are more prevalent in young men.Eating disorders have the highest mortality rate. One person dies every hour due to it (<a href="https://www.eatingdisorderscoalition.org/" rel="noopener noreferrer" target="_blank">Eating Disorders Coalition, 2016</a>). People suffering from eating disorders obsess over food, their body weight or shape, and how to control their food intake. Eating disorders are classified as follows: <ul><li><a href="https://connectedminds.ai/blogs/what-is-anorexia" rel="noopener noreferrer" target="_blank">Anorexia nervos</a> a is characterised by extreme dieting, starvation, or excessive exercise to lose or maintain weight.</li><li>Bulimia nervosa is characterised by symptoms such as purging, laxative use, exercise, or fasting to avoid weight gain after binge eating.</li><li>Binge eating is the practice of consuming an unusually large amount of food in one sitting regularly.</li></ul> <h2>What is Binge Eating Disorder (BED)</h2> We all overeat from time to time. However, if you frequently overindulge while feeling out of control and unable to stop, you may have a binge eating disorder. Binge eating disorder is a common eating disorder in which you eat large amounts of food on a regular basis while feeling incapable of stopping and extremely distressed while or after eating. You may eat to the point of discomfort, only to be afflicted by guilt, shame, or depression after that, or you may beat yourself up for your lack of self-control, or you may be concerned about the effects of compulsive eating on your body. BED does not mean one chooses to eat large portions, nor are those who suffer from it simply "overindulging" - far from being enjoyable, binges are extremely distressing, frequently involving far more food than a person would want to eat. Even if they want to, individuals may find it difficult to stop bingeing. Some binge eaters have described feeling disconnected from what they`re doing during a binge or not being able to remember what they`ve eaten afterwards. Binge eating is frequently a coping mechanism or an effort to handle emotional pain or stress. Individuals frequently describe feeling "zoned out," unaware of the amount of food consumed and unable to stop eating. While binge eating can temporarily alleviate certain thoughts and feelings, it is frequently followed by extreme emotional turmoil. Guilt over eating certain foods or eating in a certain way can contribute to the shame associated with binge eating disorder. Shame and guilt can impair attention and concentration at school or work, as well as lead to behaviour concealment. It has an impact on relationships and contributes to social isolation. <h2>Binge Eating Disorder Causes</h2> <h3>Genetic Link:</h3> <ul><li>Binge eating disorder has been shown to run in families.</li><li>Loss-of-control eating behaviours have neurobiological components.</li><li>A complicated set of hormones influences and defines hunger and satiety cues, as well as how we feel, think and act when it comes to food.</li></ul> <h3>Psychological Link:</h3> <ul><li>Low self-esteem</li><li>Negative body image</li><li>Feelings of inadequacy and <a href="https://connectedminds.ai/blogs/adult-loneliness" rel="noopener noreferrer" target="_blank">loneliness</a></li><li>Mood and Anxiety disorders</li><li>History of dieting in adolescent years</li></ul> <h3>Environmental and Societal Link:</h3> Individuals who face negative comments, body-shaming and bullyingMedia and Society being high on "Normal beauty Standard", which is actually unrealistic <h2>Common Symptoms of Binge Eating Disorder</h2> Some common signs and symptoms of BED are: <ul><li>Aversion to eating in public or with others</li><li>Food is stolen or hoarded in unusual places.</li><li>Never feel satisfied, no matter how much you eat.</li><li>Feeling guilty, disgusted, or depressed after overeating.</li><li>Weight Fluctuations</li><li>Creates lifestyle schedules or rituals for bingeing.</li><li>Withdraws from usual social circles and activities</li><li>Diets often</li><li>Extremely concerned about body weight and shape;</li><li>Checking in the mirror frequently for imperfections in appearance</li><li>Los self-esteem</li><li>Stomach cramps, other non-specific gastrointestinal complaints (constipation, acid reflux, etc.)</li></ul><h2> </h2><h2>How BED Affects Your Health</h2> <h3>Physical Complications:</h3> <ul><li>Obesity/Overweight</li><li>High Cholesterol</li><li>High blood pressure</li><li>Diabetes</li><li><a href="https://www.mccallumplace.com/about/blog/cardiovascular-complications-eating-disorders/" rel="noopener noreferrer" target="_blank">Hearts problems</a></li><li>Arthritis</li></ul> <h3>Psychological Complications:</h3> Binge eating causes a slew of physical, emotional, and social issues. You are more likely to experience health problems, stress, <a href="https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167" rel="noopener noreferrer" target="_blank">insomnia</a>, and suicidal thoughts than someone who does not have an eating disorder. You may also experience depression, <a href="https://connectedminds.ai/blogs/understanding-anxiety" rel="noopener noreferrer" target="_blank">anxiety</a>, substance abuse, and significant weight gain. <h2>Effective Binge Eating Disorder Treatments</h2> Despite how grim this sounds, many people are able to recover from binge eating disorder and reverse its harmful effects. <h3>Cognitive Behavioral Therapy</h3> <a href="https://connectedminds.ai/blogs/what-is-cbt" rel="noopener noreferrer" target="_blank">Cognitive behavioural therapy</a> (CBT) is a form of talking therapy that focuses on helping you cope positively with the underlying thoughts and feelings that cause the illness by splitting problems down into more manageable parts. It is one of the most effective treatments for binge eating disorder and teaches you how to change negative patterns in order to feel better. <h3>Self-Help &amp; Support Groups</h3> Self-help and support groups is a kind of binge eating disorder treatment wherein you can talk to others who are going through similar experiences. It can be beneficial to both patients and their families during treatment and in maintaining recovery. <h3>Nutritional Counselling</h3> Nutritional counselling can assist people in learning further about healthy eating habits and the nutrients they require to be healthy. It can also help people develop eating habits that will keep them from bingeing. Because many people with binge eating disorder have tried to lose weight in the past, this counselling should not focus on weight loss until treated.

In this blog, we’ll explain binge eating disorder (BED) & how it affects your health in detail. We'll also discuss different symptoms, causes and treatments of BED. 


Binge Eating Disorder (BED): Symptoms, Causes & Treatments

Before we discuss the effectiveness and working of online DBT, let’s first understand what Dialectical behaviour therapy (DBT) actually is and how it is treated. DBT is an evidence-based and modified type of Cognitive behaviour therapy. The term "Dialectical" refers to bringing together two opposite ideas or thoughts. In terms of therapy, it would mean that there is a maladaptive thought in a person`s mind, but we make the individual think of an alternative, a more adaptive view to focus on. Dialectic would then mean the existence of two opposite thoughts, and dialectical behaviour therapy would facilitate their presence and bring about acceptance and change. The focus of Dialectical behaviour therapy is to help an individual develop an adaptive, more positive pattern of thinking and behaving. It involves mindfulness, healthy coping mechanisms, and better control over their emotions. It is a gold standard therapy for patients who have borderline personality disorders. But recent studies show that it can be adapted to help people with other mental health conditions. For example, it is helpful for people who have a problem regulating their emotions and indulge in self-destructive behaviours (like eating disorders, substance abuse etc.) <h2>4 Major Components of Dialectical Behaviour Therapy</h2> 1) Mindfulness: It involves focusing on the present or living in the present moment. It helps you become attentive and accepting of your current thoughts, feelings, and impulses. It allows you to calm down when your mind is in emotional turmoil. 2) Distress Tolerance: This skill helps you accept yourself and the ongoing situation that is causing distress. It involves learning techniques like distraction, self-soothing, and weighing the pros and cons of the situation. This technique becomes useful when one feels overwhelmed with emotions and helps one cope with them in a positive way. 3) Interpersonal Effectiveness: This skill helps you in managing your social relationships. Listening attentively and communicating assertively and effectively are some of the things one can learn and practice. It will help in building more meaningful and long-lasting relationships. 4) Emotional Regulation: It involves finding a way to manage and balance emotions. BPD patients have to deal with intense emotions, which is difficult. Thus learning this skill helps long-term in relationships and situations that are emotionally challenging. <h2>How Does Online DBT Work?</h2> With the outbreak of COVID-19 and subsequent extended lockdowns, mental health practitioners had to adapt and change their mode of delivery of therapy- from in-person sessions to online sessions. This change was welcomed by some and not so much by others. However, one must go with the flow in order to grow! Like any other therapy, an individual can have access to DBT. Be it online DBT or offline, the structure and nature of therapy remain the same. An individual will have weekly sessions online with the therapist on the agreed timings. Skills of DBT will be discussed and taught via activities. After the end of each session, the therapist will give out worksheets to read and practice. It will help to keep track of the progress made. In online mode, the "homework" would have to be scanned and shared with the therapist. Online DBT’s efficiency depends on the client`s willpower and motivation to change. It can be effective if the client is forthcoming towards the therapist and also practices and inculcates the skills learnt during the sessions in their day-to-day lives. <h2>Pros and Cons of Online DBT</h2> The pros would include that the patient can engage in therapy from the comfort of their home. They wouldn`t have to travel long distances, saving time and money. Cons would involve technical difficulties like poor internet connection, lack of accessibility to specific equipment like Wi-Fi or laptop etc. Other issues can be a lack of privacy and maintaining confidentiality. <h2>Challenges Faced in Online DBT</h2> One of the significant challenges with DBT is safety concerns since it is mainly practised with individuals with Borderline personality disorder- which involves symptoms of self-harming behaviour/ suicidal thoughts and actions. Thus, a safety plan is discussed beforehand with the client so they can know how to handle these destructive urges to cause harm to themselves. It also becomes necessary to involve a family member or other loved ones to be part of the session to discuss how to go about making the client`s environment safe—for instance, by removing all lethal equipment that a client might potentially use to harm himself. The majority of the hurdles can be overcome if the therapist and the client work as a team. For example, to maintain privacy, clients will be suggested to choose a spot in their homes that they find comfortable and quiet. To preserve the confidentiality of information shared, the therapist shares a consent form with the confidential clause signed by both parties. This guarantees accountability. If a situation comes in which the therapist is unavailable and can`t be reached out, immediately contact your nearby hospital to ensure safety. <h2>Choosing a Therapist for Online DBT</h2> While searching for a therapist who provides DBT online, ensure that the therapist is certified and has enough experience in dialectical behavioural therapy. A client can ask for a therapist`s credentials beforehand. It is their right and encouraged to have questions and doubts answered before starting therapy. Finding a therapist that can cater to your needs can take some time, but it is a step toward the path of change and growth. At Connectedminds, we have <a href="https://user.connectedminds.ai/home" rel="noopener noreferrer" target="_blank">experts who provide online Dialectical behavioural therapy</a>. You can reach out to us for more information and support.

We’ll explain how does online DBT (Dialectical behaviour therapy) work along with its pros and cons so that you can decide whether or not it is good for you to opt online method.  

How Does Online DBT (Dialectical Behaviour Therapy) Work

Autistic burnout is a syndrome faced by people who have autism. Autistic burnout occurs due to long-term stress and physical and mental exhaustion. While trying to cope with this, an autistic person might be unable to carry out his daily activities as before. It might so happen that the individual might start losing skills. While this condition is not yet listed under the <a href="https://psychiatry.org/psychiatrists/practice/dsm" rel="noopener noreferrer" target="_blank">Diagnostic and Statistical Manual of Mental Disorders, fifth edition</a> (DSM-5), thus the term is not widely used. But there has been a lot of research that claims it is an actual situation. Recent studies broadly list the following symptoms that define autistic burnout: <ul><li>Chronic exhaustion</li><li>Losing skills</li><li>Reduced tolerance for stimuli</li></ul> <img src="https://mentalhealth-prod.s3.eu-west-2.amazonaws.com/course/videos/863b1e89-2cbe-45bf-8d43-ff76f1882a66-1680250297096_Autistic%20Burnout%201.jpg" width="537"> <h2>Autistic Burnout Symptoms</h2> Knowing that burnout can impair an individual’s daily activities is essential. The symptoms of autistic burnout vary from person to person. One can always look out for signs to know if someone you know is going through it. Here are some of the most common autistic burnout symptoms: <ul><li>Difficulties in starting/completing tasks</li><li>Difficulties in decision-making skills</li><li>Problems in carrying out activities of daily living like cooking, cleaning, poor self-care</li><li>Issues in speech and communication</li><li>Difficulties in social interactions leading to exhaustion</li><li>Problems in maintaining eye contact</li><li>An increased urge for stimming (making repetitive movements or verbalizations)</li><li>Difficulties in emotional and self-regulation</li><li>Require alone time to regain energy</li><li>Difficulties in memory</li><li>Disturbed sleep patterns</li></ul> <h2>Why does autistic burnout occur?</h2> There are many reasons, some of which are: 1) Camouflaging or masking - It involves hiding their autistic traits and behaviours. For instance, they force themselves to make small talk, trying to maintain eye contact and suppressing the urge to engage in repetitive behaviours. 2) Trying to “fit in” and living up to the expectations of family and society can cause stress. It can also involve forcing themselves into uncomfortable situations like sitting in a noisy environment. 3) Significant life changes or trauma can cause stress, like changes in school, graduating from high school to work, death of a loved one etc. These stressors can overwhelm an individual with autism and can trigger burnout. Therefore, it is vital to have support from family and loved ones so that they can overcome this phase. <h2>What to do when you have autistic burnout symptoms?</h2> Keep in mind that this burnout is only temporary, and it will pass once you get the required rest and recharge yourself. Social situations can be draining. Thus it is essential to plan out recovery periods. It is also understandable that if you are working or are a student, there are some obligations that need your attention. Thus some of the following tips can be adopted to make sure that both work and recovery periods can be managed. <ul><li>Remove yourself from the situation that triggered the burnout</li><li>Plan out periods of rest in between social interactions</li><li>At work, you can use means such as earphones, adjusting the lights, taking frequent breaks and working in a quiet place.</li><li>Put in a request for work from home</li><li>Confide in a trusted colleague for emotional support</li><li>Sometimes these may not be enough, so take some time away and apply for leaves. Find out what facilities your organization can offer to support you.</li><li>At school, seek out quiet and calm environments, like the library.</li><li>Connect with your school counsellor or a professor who can aid you</li></ul> <img src="https://mentalhealth-prod.s3.eu-west-2.amazonaws.com/course/videos/863b1e89-2cbe-45bf-8d43-ff76f1882a66-1680250355010_Autistic%20Burnout%202.jpg" width="498"> <h2>Ways to Prevent and Recover from Autistic Burnout</h2> In order to prevent something that impairs you, it is crucial to gather information about it, acknowledge it and then work upon it. Thus, self-awareness in the situation is critical. Over time, people with autism can learn that certain events can lead to burnout. They can sense subtle symptoms of autistic burnout. When they actively look out for these signs of autistic burnout, they will be better prepared with strategies to prevent them. Examples include leaving social situations early, planning a recovery day, etc. 1) Gaining support from loved ones: Involve yourself with those people who can understand your condition and will genuinely support you and accept you as you are so that you don’t need to mask or camouflage yourselves in front of them. You can even join communities. 2) Formal support: Talk to your organization to receive proper support like work from home, adjustments in school work deadlines etc. 3) Decrease load: Take frequent breaks, avoid too many stressful activities and keep your social interactions to your level of comfort. 4) Set boundaries and be assertive: It is important to set healthy boundaries to manage the expectations of others so that it doesn’t end up distressing you. Then, seek help when you require it. Seek help from mental health professionals who can work with you to identify patterns and symptoms of autistic burnout. In addition, you can <a href="https://user.connectedminds.ai/home" rel="noopener noreferrer" target="_blank">reach out to our experts at connected minds</a> for more information and tips on autism and autistic burnout.

In this blog, we’ll explain autistic burnout along with its symptoms and causes. We’ll also list various ways through which you can recover from autistic burnout. 

Autistic Burnout: Symptoms, Causes & Recovery

Everyone`s relationship with food is unique. While it may be a source of comfort, indulgence, or survival for some, for others, it may be a negative, or even harmful, relationship with food. Eating disorders are serious mental health problems that suggest an unhealthy relationship with food. In addition, eating disorders can be caused by other mental illnesses, genetics, media, negative body image, and trauma. <ul><li>The global prevalence of eating disorders has risen <a href="https://pubmed.ncbi.nlm.nih.gov/31051507/" rel="noopener noreferrer" target="_blank">from 3.4 percent to 7.8 percent between the years 2010 to 2018</a> (The American Journal of Clinical Nutrition, 2019).</li></ul> <ul><li>Eating disorders are more prevalent in young men than men.</li></ul> <ul><li>Eating disorders have the highest mortality rate. One person dies every hour due to it (<a href="https://www.eatingdisorderscoalition.org/" rel="noopener noreferrer" target="_blank">Eating Disorders Coalition</a>, 2016).</li></ul> People suffering from eating disorders obsess over food, their body weight or shape, and how to control their food intake. Eating disorders are classified as follows: 1) Anorexia nervosa is characterized by extreme dieting, starvation, or excessive exercise to lose or maintain weight. 2) Bulimia nervosa is characterized by symptoms such as purging, laxative use, exercise, or fasting to avoid weight gain after binge eating. 3) Binge eating is the practice of consuming an unusually large amount of food in one sitting regularly. In this article, we’re mainly going to cover Anorexia Nervosa and will explain its symptoms, causes and treatments. So, let`s get started. <h2>What is Anorexia?</h2> Anorexia nervosa is one type of eating disorder wherein people suffering from it are terrified of gaining weight. They drastically reduce their food intake and can become dangerously thin. Anorexia has an impact on both the body and the mind. It may begin as dieting, but it quickly spirals out of control. You are constantly thinking about food, dieting, and weight. As a result, you have a distorted perception of your body. Others think you`re too thin, but when you look in the mirror, you see an overweight body. A person is diagnosed with this disorder if they weigh at least 15% less than their normal/ideal body weight. Excessive weight loss in people suffering from anorexia nervosa can result in dangerous health problems and even death. Females are more likely to suffer from anorexia than males, though the rate is rising in males too. People suffering from anorexia are typically high achievers, excelling in school, sports, work, and other activities. They are perfectionists who suffer from obsessive, anxious, or depressive symptoms. Anorexia nervosa typically begins during puberty, but it can develop at any age. <h2>Causes of Anorexia</h2> Anorexia is a biopsychosocial illness which is caused by a combination of biological, psychological, and sociocultural factors. Even when certain predisposing or precipitating factors, such as a family history of eating disorders or a traumatic event, are identified, there are likely to be multiple other contributing factors. <h3>Biological or Genetic Causes:</h3> 1) Family History: Other people in your family have an eating disorder, such as anorexia or bulimia nervosa. 2) Personality Traits: You are the type of person who always tries to be perfect, never feels good enough, or worries a lot. 3) Co-existing illness: In the mental health community, co-occurring disorders are defined as two mental health disorders that occur simultaneously, with one or both being the cause. As a result, anxiety may cause anorexia nervosa, or anorexia nervosa may cause anxiety. Anxiety, depression, obsessive-compulsive disorder, and self-harm behavior are co-occurring psychological disorders with anorexia nervosa. <h3>Psychosocial Causes:</h3> 1) Perfectionism: Individuals suffering from anorexia often view mistakes as personal failures that must be avoided at all costs. High levels of perfectionism can be seen in individuals with anorexia nervosa 2) You are involved in a job or sport, such as ballet, modelling, or gymnastics. That emphasises body size. 3) Beauty Ideal: Societal influences to attain the thin beauty ideal have led to increased body dissatisfaction and weight problems, contributing to anorexia nervosa. Being bombed with pictures of extremely skinny models in the media has encouraged the internalization of anti-fat attitudes and the need to control weight. Western ideals and values have spread globally as a result of modern developments such as social media. Recent research has found an increase in eating disorders in non-Western cultures and minority groups. <h2>Symptoms of Anorexia</h2> <ul><li>Skipping meals, eating very little or ignoring high-in-fat foods</li></ul> <ul><li>Lying about when and how much you ate and also lying about your weight</li></ul> <ul><li>Take medicine to suppress your hunger, such as slimming or diet pills.</li></ul> <ul><li>Too much exercise, making yourself sick, using laxatives to help you poop, or diuretics to make you pee to avoid gaining weight.</li></ul> <ul><li>Having strict eating rituals</li></ul> <ul><li>Believing that losing a lot of weight is a good thing</li></ul> <ul><li>Believing that you`re fat when you`re a healthy weight or underweight</li></ul> <ul><li>Refusing to admit that your weight loss is serious</li></ul> <h3>Physical signs and Anorexia symptoms could be:</h3> <ul><li>Unusually low body mass index</li></ul> <ul><li>Weigh and height being less than what they should be at a particular age</li></ul> <ul><li>Late periods in young girls or early menopause</li></ul> <ul><li>Abdominal pain and bloating, constipation</li></ul> <ul><li>Reduced sex drive</li></ul> <ul><li>Feeling cold, dizzy and very tired</li></ul> <ul><li>Hair loss and dry skin</li></ul> <h2>How Anorexia Affects Your Health</h2> <ul><li>Anaemia</li><li>Depression</li><li>Anxiety</li><li>Obsessive-compulsive disorder</li><li>Irritable bowel syndrome</li><li>In females, loss of menstruation</li><li>Substance abuse</li><li>In males, lowered testosterone</li><li>Electrolyte imbalances</li><li>Heart disease</li><li>Kidney problems</li><li>Dehydration</li><li>Slow metabolism</li><li>Osteoporosis</li><li>Liver problems</li><li>Gallstones</li><li>Muscle wasting</li><li>Thoughts of suicide</li><li>Death</li></ul> <h2>Anorexia Treatments</h2> Anorexia is typically treated with a combination of talking therapy and supervised weight gain. It`s critical to begin treatment as soon as possible to reduce the risk of serious complications, especially if you`ve already lost a significant amount of weight. Anorexia treatment differs slightly between adults and those under the age of 18. <h3>For Adults</h3> 1) Cognitive Behavioural Therapy <a href="https://connectedminds.ai/blog/what-is-cbt" rel="noopener noreferrer" target="_blank">Cognitive Behavioural Therapy (CBT)</a> entails speaking with a therapist who will collaborate with you to develop a personalized treatment plan.They will assist you in: <ul><li>Dealing with your emotions</li><li>Make healthy food choices</li><li>Understand nutrition and the effects of starvation</li></ul> 2) Maudsley Anorexia Nervosa Treatment for Adults (MANTRA) MANTRA entails speaking with a therapist in order to determine what is causing your eating disorder. It emphasizes what`s essential to you and helps you to change your approach when you`re ready. 3) Advice on diet You will be advised on eating healthy. However, this alone will not help you recover from anorexia on its own. You will require counselling as well as dietary advice. <h3>For young adults and children</h3> 1. Family Therapy Family therapy entails you and your family meeting with a therapist to discuss how anorexia has affected you and how your family can help you recover. 2. Diet advice 3. Cognitive Behavioural Therapy

In this blog, we’re going to explain what is Anorexia Nervosa along with its symptoms and causes. We’ll also list some of the popular treatments of Anorexia.  

What is Anorexia Nervosa? Symptoms, Causes & Treatment

CBT is an effective treatment for various conditions, including depression, anxiety, panic, PTSD, obsessive-compulsive disorder (OCD), pain, etc. CBT is one of the talking therapies that helps you manage your problems by altering your thinking and behavior.<h3>So how does CBT work</h3>Cognitive-behavioral therapy involves two approaches: cognitive (how we think) and behavioral (how we behave) (how we act). The theory is straightforward: our thoughts and actions influence one another, so altering how we think or act in certain situations can alter how we feel.CBT examines behaviors we’ve learned over time, habits we’ve formed, and negative ways of thinking. The mission is to counter these habits and behaviors to eventually alter them to be more positive. CBT breaks down what may seem to be an overwhelming issue into smaller, more manageable chunks. Once you’ve identified these patterns, you can work on changing your behavior and developing new coping strategies.While some talking therapies encourage you to explore your past, CBT focuses on the present and looks ahead. Of course, previous experiences are considered, but the primary focus remains on your current situation. In some conditions, the important thing is that other psychotherapies are more effective, so remember that no one size fits everyone.<h3>CBT Uses</h3>CBT is proven effective in different mental health conditions. Cognitive-behavioral therapy can help people with :<div><ul><li>Anxiety<li>Depression<li>Bipolar disorders<li>Phobias<li>Eating disorders<li>Obsessive-compulsive disorder<li>Panic disorder<li>Post-traumatic stress disorders<li>Schizophrenia<li>Insomnia<li>Substance abuse</ul></div><h2>CBT is also used to treat</h2><div><ul><li>Irritable bowel syndrome (IBS)<li>Chronic fatigue syndrome (CFS)</ul></div><h2>CBT will help you to</h2><div><ul><li>Become aware of automatic, unhelpful thoughts<li>Question any underlying assumptions that may be harmful<li>Differentiating between facts and unhelpful thoughts<li>Develop a more beneficial way of thinking about and viewing situations</ul></div><h2>What CBT sessions will look like</h2>If you are recommended CBT, you will usually have a session with your therapist or counselor once a week or every two weeks. The course of treatment usually will range between 5 to 20 sessions, each session typically lasting from 45-60 minutes.Your therapist will work with you and help you break down your problems and separate them into parts- thoughts, feelings, and actions. Together you will analyze these three areas and find out if they are unhelpful and affect each other and you.Your therapist then will work with you to change these unhelpful thoughts and behaviors. Finally, they will ask you to practice the daily life changes and discuss how you got on with them in your upcoming session.<h2>Popular techniques used in CBT</h2><div style=margin-bottom:1rem;line-height:24px>1. SMART objectives:SMART goals are precise, quantifiable, obtainable, realistic, and time-bound.</div><div style=margin-bottom:1rem;line-height:24px>2. Questioning and guided discovery:By challenging your beliefs about yourself or your present situation, your counselor can help you understand challenging these thoughts and consider alternative perspectives.</div><div style=margin-bottom:1rem;line-height:24px>3. Journaling:You could be asked to write down negative beliefs that emerge during the week and positive beliefs that can be substituted for them.</div><div style=margin-bottom:1rem;line-height:24px>4. Self-talk:Your therapist may investigate what you tell yourself about a particular situation or experience and then push you to substitute negative or critical self-talk with empathetic, constructive self-talk.</div><div style=margin-bottom:1rem;line-height:24px>5. Cognitive reorganization:This entails identifying and unraveling any cognitive distortions affecting your thoughts, such as black-and-white thinking, jumping to conclusions, or catastrophizing.</div><div style=margin-bottom:1rem;line-height:24px>6. Thought capturing:In this method, Trusted Source, you’ll record your thoughts and feelings during a specific situation, then come up with unbiased evidence supporting and refuting your negative belief. This evidence will be used to develop a more realistic thought.</div>

We have listed and discussed 10+ most common examples of cognitive distortions that will help you understand the distorted thinking process.

What is CBT (Cognitive Behavioral Therapy)? How Does it Work

People use the phrase “My OCD won’t let me,” but many don’t understand that it’s not as casual as one might think it to be. It’s widely used in everyday conversations without a proper understanding of the disorder. It’s more than just repetitive thinking and obsession. It’s more than you want to clean your space often. It’s a mental health disorder that falls under the realm of anxiety disorder. This condition involves distressing, intrusive, obsessive thoughts and repetitive, compulsive physical or mental acts. Having any mental health disorder is not easy. Fighting your mind is never easy. It has profound effects on your daily life and health. It is challenging for people to do mundane tasks, household chores, or even get up from their beds in severe cases.Someone suffering from OCD typically has thoughts that they feel unable to control, experiences discomfort, possibly involving fear, disgust, doubt, or a conviction that things must be done in a certain way, spend a lot of time focusing on these obsessions, and engaging in compulsions, which interferes with personal, social, and professional activities, other emotions like feeling anxious all the time, the urge to keep repeating behaviors or their actions. Etc. Different ways people experience OCD include an abnormal focus on checking and repetition of activities. For example, a person with OCD may need to check repeatedly for problems. This might consist of: checking taps, alarms, door locks, house lights, repeatedly checking communication, such as e-mails, etc.General Symptoms of OCD include: The two significant symptoms that manifest differently are Obsessions and Compulsions.Compulsions can be classified as the innate urge or need to feel obliged to do an activity or behavior. This is generally done to avoid anxiety or stress because of the obsession. It can involve behaviors like repeating some words, phrases, or ideas in your head. These include both physical and mental actions. These actions become the person’s routine, which becomes part of their strict and rigid routine. These actions are generally irrational, but they feel bound to do that. A person feels like it’s their responsibility to carry out this behavior. One of the most common examples of bathing could be after every 10 minutes, even without going outside, getting mud on them, or being dirty. People with OCD will only feel the need to bathe when they are dirty and need a cleanse, while a person with OCD feels like they have to clean as they are dirty or fear getting dirty. They feel responsible for carrying this behavior out to protect themselves and their loved ones.Other common compulsions include remembering an incident, feeling they did not perform well there, and repetitive cleaning of their house room. Also, car, personal belongings, cognitive behaviors like counting numbers, repeating numbers, repeating thought in their mind, religiously washing a part of their body, re-arranging items till the time they feel rightly arranged to them, avoidance of a place, situation, or person, avoiding sharp objects, hoarding of different stuff like empty containers, contacting friends and family to confirm about their health, tapping, etc.Another significant element of compulsion is the need to feel reassured in the sense that “I hope I locked the door,” “Did I turn the tap off,” and “Do you still love me.” These people need to feel reassured and carry out these behaviors to fulfill this.Obsessions are contrary to the general use of the word obsessed. OCD obsessions can be defined as unwanted and recurring thoughts, images, ideas, and beliefs that cause disturbance and distress to the person experiencing it. One tries to get rid of these or neutralize them by being compelled to perform a behavior or an action. These generally involve a fear of being responsible for self-harm or harming loved ones or others. For example- someone with OCD might fear they left the gas open and can cause fire, and to escape that fear or avoid it, they keep checking the gas every minute. These are internally subjective experiences, mostly look like they are out of the person’s control, cause discomfort and anxiety, and feel overwhelming. These interfere with the person’s daily chores and usually live.Significant themes that come under obsession are contamination of themselves or places around them, harming themselves or others, losing control, perfectionism, physical illness, superstitious beliefs, unwanted thoughts about aggression or sexual behaviors, fear of forgetting, etc.These compulsions and Obsessions hamper a person’s life so that they cannot live life normally, do basic chores, and maintain relationships with others. They sometimes also recognize that their obsessions and compulsions are irrational but cannot control themselves and take up most of their time every day. These thoughts occupy their mind most of the time, and hence to deal with these thoughts, the person gets involved in these compulsive behaviors.<h2>What can you do if you or someone you know is suffering from OCD?</h2><div>Medication :one can use antidepressants prescribed by their psychiatrists depending on the severity of the case. These can decrease the rate of symptoms as they balance out our chemical levels.</div><div>Psychotherapy/ Talk to a therapist :One of the most sought-after ways to deal with OCD is to take psychotherapy, mainly focusing on CBT to deal with the issue. In addition to these, one can get in touch with support groups and be kind to themselves. Remember, Mental health disorders are serious concerns, and one needs to get a proper intervention to deal with them effectively.</div>In addition to these, one can get in touch with support groups and be kind to themselves.Remember, Mental health disorders are serious concerns, and one needs to get a proper intervention to deal with them effectively.

The two significant OCD symptoms that manifest differently are Obsessions and Compulsions. We're going to explain each in detail and help you treat them.

Understanding Two Major OCD Symptoms: Obsession & Compulsion

Grounding techniques are strategies that help an individual manage their emotions and memories that are linked with traumatic incidents. The aim behind grounding techniques is to remove an individual from the negative flashbacks and thoughts they face. Grounding techniques decrease the intensity of these negative feelings one would feel by the use of the five senses.Many with PTSD experience anxiety, panic episodes, dissociation, and hypervigilance. However, grounding techniques have been seen to bring immediate relief in the moment and change the brain’s reaction over time as well. Some examples of grounding techniques could be simply noticing what is around us, listening and trying to recognize the noises in the distance, etc.<h3>How grounding techniques work</h3>Grounding techniques make use of the five human senses, i.e., sound, touch, smell, taste, and sight, that help connect a person with their here and now. When we sing a song or have a sour candy, they will produce sensations that are difficult to ignore and hence helps us distract from what’s going on in their mind. It will help you connect with the present moment, i.e., the sour taste of candy, which will reduce the likelihood of you slipping back into the flashback.<div>Grounding techniques are individual- what works for one might not work for the other person. One could try various ways, and through trial and error, one can find a way that works the best for them.</div><h3>Grounding Techniques for PTSD</h3><div>Sight for grounding:Activating our visual senses in the most frequently used grounding techniques helps activate one’s visual sense in a rational way. Some ways to activate visual senses are</div><div><ul><li>Scan for shapes around you: Categorize and count how many square, oval, rectangular and circular items are there around you.<li>Make a game for yourself: Pan any item- it could be cars, birds, colors, and sound. How many of them can you see?<li>Scan for colors: Start by picking one color, let’s say red. Now look for everything red there is around you and once you are done with it, move on to the next color.<li>Count all pieces of furniture around you<li>Put on your favorite show<li>Read a novel<li>Solve crossword puzzles, sudoku, word search, etc.</ul></div><div>Listening for grounding:The next sense that we all so frequently use is listening. Our brain does the job of screening out sounds that we don’t need to know, but we can notice them intentionally. Let’s see how</div><div><ul><li>The best technique is to put on some music and listen to it mindfully. Usually, when we play music, we are not very mindful of every word or beat, but for this technique, be mindful- What instruments do you hear? How high/low are the notes going? What are the lyrics?<li>Notice sounds around you. You may not listen to the birds chirping outside your window or your refrigerator making noise usually, but for this technique, sit and listen to all noises and see how many sounds are you able to recognize?<li>You can also call a dear friend and speak to them.<li>Put on some relaxing music like white noise, ASMR, etc.<li>You can also start reading out loud a book or a novel.</ul></div><div>Touch for grounding:Another variation of grounding is to do with touch. Touch will bring your body into the moment and assure your brain it’s safe in the present.</div><div><ul><li>Just hold an object in your hand and notice how it feels in your hand.<li>Try breathing exercises. Slowly inhale and notice your lungs filling with air and gently breathe out through your mouth. Notice the sensation on your lips as you breathe out.<li>Cuddle or pet your cat or your dog if you have one.<li>Drink chilled beverages.<li>Hold an ice cube in your hand.<li>Massage your temples<li>Go for a hot or cold shower</ul></div><div>Taste for grounding:By activating your taste buds, you can distract yourself from flashbacks and memories.</div><div><ul><li>Bite on something sour. This will light up so many taste buds in your mouth.<li>Eat ice cream and notice the sweetness, the coldness, and other sensations it is producing in your mouth.<li>Eat chocolate and notice how it melts in your mouth or how it feels as you roll it around with your tongue.</ul></div><div>Smell for grounding:Last, of our five senses, the smell can also be an effective grounding technique. Interestingly, the area of our brain that is used in processing smell is the same area that also deals with our memories; hence smell can bring back both positive and negative flashbacks. So look for familiar and favorite smells.</div><div><ul><li>Smell the shampoo you use.<li>Take a sniff of coffee or a piece of chocolate and take a couple of breaths.<li>Keep your perfume or your scented lotion with you and use it to distract yourself.<li>Light up a scented candle or have a diffuser in your room.</ul></div>These grounding techniques can be done anywhere in any environment. If you feel the flashback coming on, you can use the grounding technique that works the best for you and distracts you, and brings you to your present- the now. It might take some dedication, but working with grounding techniques becomes easier with time. Don’t be demotivated if a certain technique doesn’t work for you; try something else. No matter what the grounding technique, the ultimate goal is to live in the now and focus on our present every time the past starts coming up.<h3>Beyond Grounding</h3>Managing the symptoms of PTSD in the right manner is very important. It is vital that you work with a therapist to get to the underlying cause, as the brain may face difficulty working through the traumatic event and coming back to a place where it feels safe.<div>While grounding techniques will bring your short-term relief, CBT treatment is very effective in healing from PTSD.</div>

PTSD Grounding techniques can help an individual manage their emotions & memories that are linked with traumatic incidents. Let's look at some useful grounding techniques for PTSD.

Grounding Techniques for Post-Traumatic Stress Disorder (PTSD)

Does your partner cut you off when you're talking about something that bothers you?Do they change the topic?Do they leave you hanging in the middle of a conflict?Do they abruptly end uncomfortable conversations?Do they refuse to listen to others' points of view?Do they refuse to accept compromise or collaborate?Does it feel like you're talking to a wall?Do you feel like there's an invisible stone wall between you two when you try to talk to them?If the answer is yes, you're being Stonewalled by your partner. Conflicts happen; we all bicker, and therefore communication is crucial in a relationship. Only when you're able to communicate well can the relationship stand the test of time.<h3>What is stonewalling, then?</h3>Simply put, it is when your partner intentionally refuses to talk to you during an argument, commonly known as the silent treatment. It's not like when you leave an idea to calm yourself down; it's instead a means of just shoving the conflict under a rug where you go and don't come back and talk about it. It is also the refusal to communicate or express emotions and usually happens during arguments. This avoidance to share his frustration makes the other partner angry. It also harms the other person and can be harmful to the relationship. If this becomes a habit, it impacts the ability to resolve conflicts as conflicts are only avoided and not fully resolved here.Stonewalling starts little and later becomes a means of reacting to all the conflicts in the relationship. Some people also use it as a defense mechanism. Disputes can be overwhelming, but the way to resolve them is to have that uncomfortable talk and not avoid it together. Some people fear arguments or feel too overwhelmed by them and thus practice stonewalling their partner.It is broadly characterized by the following behaviors or actions, which can be subtle or very much in your face at times:<div><ul><li>Refusal to talk about feelings and emotions or ignore them<li>Changing the subject<li>Excuses to not talk<li>Passive-aggressive behavior<li>Walking out of an argument<li>General discomfort in expressing<li>Minimizing others' feelings and experiences<li>No eye contact or Non-Verbal communication<li>Giving no explanation or reason for their walking out<li>Never accepting they do all of the above</ul></div><h3>What causes these behaviors?</h3>The behaviors aren't fair to the other person, but they are not always coming from the wrong place. For example, sometimes we avoid conversations and arguments because we feel too much, too overwhelmed, anxious, anger even fears of losing someone. Some common causes of such behaviors are:<div><ul><li>Fear of their partner's reaction<li>The belief that “They can't handle the situation or truth.”<li>Hopelessness<li>They want to reduce the tension by avoiding the talk altogether<li>Sometimes to also manipulate the situation in their favor<li>In severe cases, a means even to end the relationship<li>It is used as an avoidance based defense mechanism by people</ul></div><h3>Effects or impacts of stonewalling on the relationship</h3>Stonewalling is not good news for the connection. It impacts both the relationship and the parties involved psychologically and biologically. It diminishes a couple's ability to resolve conflicts. When there's no talk about the issue or the problem, it never gets solved in the first place, causing tension throughout. These things manifest later and when there are only conflicts and inbuilt anger and frustration that doesn't look good for the relationship's survival.<div>Intentional Stonewalling :This is when your partner voluntarily uses this tactic to manipulate you, control the situation, and as a means of punishment. This is not the kind of behavior you should let go of, as they're inflicting pain on you knowingly. They do this in an argument can also vary and generally happens in extreme cases.</div><div>Unintentional stonewalling:Sometimes, our partners fear our reaction and do this to avoid conflict. They may have also learned this response as a child from their parents and don't see this as an incorrect response.</div><h3>Effects or impacts of stonewalling on the relationship</h3>Stonewalling is not good news for the connection. It impacts both the relationship and the parties involved psychologically and biologically. It diminishes a couple's ability to resolve conflicts. When there's no talk about the issue or the problem, it never gets solved in the first place, causing tension throughout. These things manifest later and when there are only conflicts and inbuilt anger and frustration that doesn't look good for the relationship's survival.<h2>The reactions caused by ignorance can be even more disastrous.</h2>When ignored, the partner feels disvalued, demeaned, stressed out, unimportant, useless, and even small, and with this frustration, anxious, and they also react. It even can cause high blood pressure, headaches, rapid heart rate, etc. Those reactions are not very positive or calm. It only escalates the issue even further.<div>Revise your position as a couple :When one partner uses this tactic, they lose their essence as a couple and don't think for the other person. Therefore, they need to come in contact with the reality that another person is involved in this equation, and their actions impact them too.</div><div>Revise your communication tactics:Stonewalling is a technique that involves distancing away from talking or communicating. Therefore, it is essential to revise this avoidance and communicate with each other even if it feels uncomfortable.</div><div>Talk to a therapist or Talk therapy:A professional like a therapist, a counselor taking couples therapy can help the relationship by following a professional protocol and methods. In addition, they can help you understand the source of the issue.</div>

Do you what is stonewalling and how can it impact your relationship? In this blog, we'll discuss the different signs, behavior and effects of stonewalling.

What is Stonewalling: Signs, Behaviours and Effects on Relationship

Someone once said, “Your reality reflects your strongest belief.” This raises a question: do our thoughts have that much power to turn our positive beliefs into reality? To put it simply, yes, our positive reviews, our thinking, our ideas, all the positive affirmations that we give ourselves have the power to help us to bring positive changes to our lives.<h2>What is a positive affirmation?</h2>Affirmations are positive statements that we tell ourselves, which helps us to deal with our negative thoughts and to overcome our self-sabotaging behavior. They are the phrases that we tell ourselves with a high amount of belief. For e.g., If a chain smoker is trying to quit their habit of smoking, then they will not smoke as long as they can. However, after some time, they will desperately want to lite a cigarette, but if they tell themselves that it’s okay if they do not light a cigarette, then they can quit. After this, all the other positive things will follow. In this way, that person is providing themselves with a positive affirmation.<div>1. Fear of success:When we have worked hard for something achieving success can become stressful. This happens when we have a lack of self-confidence. We think that we aren’t qualified to get what we want. We may even think that then we do not deserve success and that we will be a failure. Our fear of success leads us to do things that hurdle in our way to success. When we are very near achieving our goals, we may start doing things that stop us from achieving our goals.</div><div>2. We want to blame others:When we feel that we are not doing well or that we are going to fail, then we start behaving in a way that will ensure our failure. When we think like “ I won’t pass in my exam anyway,” we displace our responsibility into achieving our goals. When we fail, because we already told ourselves we would, the blame can be transferred to someone else. We justify procrastination and not preparing as we have already said to ourselves that we will not succeed.</div><div>3. We want to be in control:We feel better when we feel like we are in control. We do that by accepting a negative outcome before it even happens. As a result, we feel like we are in control even though that is not what we want to happen. In effect, we control our failure when we apply this self-sabotaging behavior and thought patterns.</div><div>4. The fear of failure:We feel that even if we do everything to achieve success, we will fail. We fear that we won’t be enough even if we leave no stone unturned and try our maximum. Then it becomes easier for us to give ourselves reasons as to why we failed than to give it our all and still not succeed truly. This is one of the most overwhelming reasons why we self-sabotage.</div><h2>How to know if you have self-sabotaging thoughts or not</h2><div>There are some questions given below; read them and be true to yourself when you answer those questions</div><div><ul><li>Am I prioritizing instant gratification?<li>Am I avoiding what needs to be done?<li>Am I not prioritizing self-care?<li>Am I always procrastinating?<li>Am I focusing on self-defeating thoughts?</ul></div><div>Answer these questions in your mind and be honest with yourself. If the answer to any of these questions is ‘yes,’ you could be allowing yourself to engage in self-sabotaging behavior. Ask yourself if you deserve better and try to determine what you are afraid of.</div><h2>How to overcome this behavior?</h2>We have to evaluate ourselves and determine why we are exhibiting self-sabotaging behavior. Then we can begin steps to overcome this behavior. Make a list of all the hurdles and problems that are preventing you from reaching your goals. Take some time off and remember why you want all those things, and get real with your goal. If you are afraid of failure, then look back at all your achievements and how much you have grown. Try to remember all the things that you have overcome and boost your confidence. Understand that you may have failed in the past, and that is okay; it will again happen at some point in your life, and accept it as a part of life. We can’t always be perfect, and we will not always get what we want. Accepting it should not limit our belief in ourselves, but instead, it should guide us to understand that we should keep working on ourselves and open up to new opportunities. If you don’t feel worthy, then it may be time to focus on self-care. Stop focusing on what you think you do wrong and start working on recognizing what you do right.Give yourself some time to relax, eat well and get good sleep. It would help if you felt good about yourself to move past your fears. Start prioritizing yourself, and it will help you to boost your self-confidence and allow you to be better equipped to face your fears and move beyond self-sabotage.Consider speaking to a therapist or a life coach if you have difficulty working through your fear and self-sabotaging behavior.

We'll explain what is self-sabotage, how to know if you're having those thoughts, and finally guide you to overcome this self-sabotaging behavior.

What is Self-Sabotage & How to Overcome this Behavior

Have you ever experienced a panic attack or seen a loved one go through it? Do you wonder how you could have helped them? In this blog, we will try to cover the topic of panic attacks. Panic attacks can be confusing and scary.Many of us go through difficulties that traumatize and leave a scar in our subconsciousness.Some people are close to us who deal with panic attacks.These are the times when our loved ones need us the most.But, to help them, we need to understand their situation first.We need to know that their panic may be more brutal to make any sense to them or us, but it is accurate, and they need our help and support<h3>What are panic attacks?</h3>A panic attack is a sudden and brief attack of intense fear and anxiety. A panic attack is defined as “An abrupt surge of intense fear or discomfort” by the Diagnostic and Statistical Manual of Mental Health Disorders, Fifth Edition (DSM-5). When a person experiences a panic attack, their heart pounds, it becomes difficult for them to breathe, and they may even feel that they are going to die or feel like they are going crazy. Sometimes, a panic attack comes without warning; the triggers aren’t always easy to identify. So, people who have these attacks often worry about having these in public.<h3>What can cause a panic attack?</h3>Doctors and experts can still identify why precisely a person experiences a panic attack. People experience this due to various reasons. The brain and the nervous system play a vital role in perceiving panic attacks. Panic attacks or panic disorders happen for different reasons; some are mentioned below.<div><ul><li>Have another anxiety disorder.<li>Due to the use of certain medications.<li>Because of a medical condition, such as an overactive thyroid.<li>People with depression or other mental illness or have a condition that involves psychosis.<li>Alcoholism and drug abuse can increase the risk of panic attacks.</ul></div>However, some people find triggers that cause them to have panic attacks; some of them are as follows-<div><ul><li>Some social events or gatherings<li>Public speaking<li>Some conflicts.<li>Situations that remind you of your past or current life stress.</ul></div><h2>What are the symptoms of a panic attack?</h2>A person who has a panic disorder or experiences panic attacks may have some of the following symptoms or all of them:<div><ul><li>They feel that their heart is pounding or rapid heart rate.<li>Shaking or trembling.<li>They may feel some pain in their chest.<li>It becomes difficult for them to breathe; they may even feel like they are being smothered.<li>Panic attacks may also make them feel dizzy or light-headed.<li>It might even cause them to faint.<li>It may make them think of chills or hotness.<li>They exert a lot of sweat while having a panic attack.<li>They fear losing control or “going crazy.”</ul></div>Everyone does not experience panic attacks in the same way, so it is better to ask them about what signs they experience and what symptoms they exhibit. It will be easier for them once we realize what is happening. Then, we can quickly help them by taking them to a more private place where they would feel safer and more comfortable.<h3>Can you help your friends and your loved ones to overcome panic attacks?</h3>We can help them during their panic attacks by recognizing their symptoms and being there for them. They need to be made more comfortable during those times, and that is when we need to be their support. Panic attacks and disorders are more brutal to cure, but they can be managed to a certain extent that wouldn’t significantly impair their lives.<h2>Tips on how to help people who suffer from panic attacks:</h2><div><ul><li>When you feel like they might have a panic attack, ask them to leave the room or go to a more comfortable place.<li>We need to remind them to keep breathing during those times.<li>As their support, we need to engage them in small conversations and keep their minds off their triggers unless they say they don’t want to talk.<li>There may be situations when they will need space from us; during those times, we need to take a few steps back if they are not in immediate danger. Stay nearby so we can still keep an eye on things and let them know that we will be right back if they change their minds.<li>Reassure them that we are not leaving them in their difficult times.<li>Remind them that the attack won’t last long and that they are safe.<li>Try to talk to them calmly about familiar places and activities that might soothe them. Remind them of their happy place<li>If they are okay with it, we can hold their hand as the physical touch reassures them that they are safe and we are not leaving them.<li>Talk to them, and ask them to take deep breaths; it may help them relax.<li>Engage them in light exercise; exercise keeps our body healthy, relaxes our minds, and releases tension from our muscles.</ul></div>Many people go through panic attacks, and some of those may, maybe one of our friends or loved ones. Let us support them, and keep in mind that all techniques may not work for everybody. However, deep breathing and other relaxation methods like yoga can benefit them. We might feel that things are not getting better, but our presence makes a significant difference to them during such a time.

In this blog, we've discussed what exactly is panic attack along with its symptoms, and causes, and how you can overcome from panic attack with the right treatments.

What is a Panic Attack: Symptoms, Causes & Treatments

A very common feeling people go through after a traumatic incident is shame. Shame can lower an individual’s self-esteem, make one feel isolated, and even depressed. If an individual is feeling guilt or shame after experiencing something traumatic, let me assure you, there are ways to heal from it.Post-Traumatic Stress Disorder or PTSD brings out an entire range of negative emotions like fear, anxiety, sadness, and anger in people. Feeling these emotions are completely normal and justified for someone who went through a traumatic event and likely will eventually begin to fade as the survivor of PTSD heals. However, it has been noticed that there is one emotion that creeps up after a while and also makes the recovery process slower- SHAME.If a traumatic event has provoked PTSD in a person, it will cause deep-rooted feelings of shame that will foster in this person. However, shame may not be present from the beginning and might take time to build.<h3>Understanding Shame</h3>Shame is an emotion one experiences when one judges themselves in a negative light. This emotion is a destructive one anyone can face in their life, and shame may exist in one for no real purpose. When someone feels shame, they are hurting themselves on the inside and blaming themselves for events that caused the PTSD. Having shame can damage an individual’s self-image and worth in a way no other emotion can. It makes one feel they are unlovable, worthless, bad, and even useless.<h3>Shame and PTSD</h3>Extensive research has shown a strong association between shame and someone suffering from PTSD. Shame has been seen more in certain types of trauma like sexual violence, childhood abuse, partner abuse, veterans who were prisoners in war, etc. The reason why these are more likely to feel shame is that each of these is dehumanizing and humiliating in nature. A perfect recipe for shame.If one starts experiencing shame, they will go down the road of self-destructive behaviors, self-blame, and self-neglect that could also link to suicidal thoughts and behaviors. Once this has been formulated, it can be very challenging to get out of.Some sufferers of PTSD shame may retreat from their surroundings, not allowing anyone to help them get better. This feels like a dead-end road, but it is very much possible to recover from the shame by restructuring your thinking and reaching your PTSD recovery goals.<h3>How can you reduce shame</h3>With the help of your psychologist, pharmacological therapies, and special intervention, it is possible to overcome PTSD. I understand that PTSD can be limiting, but you can heal from it with the right kind of help. Let us look at some ways that could help one deal with shame.<div>Compassion:There is a lot of evidence that self-compassion is helpful in reducing the effects of shame. Using it in the right way can be an effective tool for self-criticism, which is the number one characteristic of those who feel shame. How? Compassion allows individuals with post-traumatic stress disorder to develop trust and feel connected and calm with themselves. The help of a therapist and counselling is important as they can help sufferers of PTSD and shame develop healthy strategies to foster compassion, kindness, love, and empathy towards themselves.</div><div>Distractions:Haven’t we all tried distracting ourselves from distressing situations to feel better? Distracting oneself from negative thoughts can help sufferers of PTSD be mindful and in control of their emotions and feelings. When you distract yourself from feelings of shame, you are training your mind to stop focusing on negative feelings and wreaking havoc in your mind. Every time you see shame rising, you can be mindful and have healthy coping strategies at your disposal- play your favorite music, go for a walk or run, meet a friend or call them. Doing what you love will help you feel calm and also stop your mind from entering a dark place.</div><div>Identifying and recognizing your triggers:Shame might, more often than lot, emerge when you are at your most vulnerable, and especially for a sufferer of PTSD, it could be triggers that take them back to the traumatic incident. One of the big reasons is that insecurities are a major component for people to feel shame. So, it could be helpful to know the shame triggers so that you can learn to avoid them or learn effective coping mechanisms to deal with them every time they happen.</div>I would emphasize again on doing this with a professional psychologist/therapist- together, you can work on these triggers and understand and define ways to deal with them.

Are you feeling shame in PTSD? This is a very common feeling people go through after a traumatic incident. Lets look at some ways that could help one deal with shame.

Feeling Shame in PTSD? How to Reduce & Overcome It

In the past, PTSD has been known by many names, such as “Shell Shock” and “Combat Fatigue” during World War 1 and 2, but PTSD does not only happen to veterans. PTSD can affect anyone at any age in life, and women are twice as likely as men to suffer from Post-Traumatic Stress Disorder.Post-Traumatic Stress Disorder or PTSD is a psychiatric disorder, and it affects people who experience or witness a very traumatic incident like natural disasters, an accident, victims of terrorist acts/war/combats, victims of rape and abuse, or anyone who has had a near-death experience or been threatened with sexual violence.Someone who has PTSD will have intense and disturbing thoughts and feelings for a long time related to the traumatic incident even though it has ended. They keep reliving the traumatic incident in the form of nightmares and flashbacks that make them sad, scared, and angry. These people may also start feeling detached or estranged from other people. An individual suffering from PTSD might try and avoid people and situations that remind them of the traumatic event they went through and might have extreme reactions to something as normal as loud sounds or even accidentally being touched.<h3>Symptoms and diagnosis</h3>In a lot of cases, the symptoms of PTSD develop in the first month after experiencing a traumatic event, but it may not be the case in all individuals. For some, the symptoms may appear after months or even years. While the symptoms may vary between individuals with PTSD, they usually fall in the four categories below.<div>Avoidance & numbing:People trying to avoid being reminded of the event is another symptom of PTSD. They may avoid certain people, places, objects, and activities that may trigger distressing memories of traumatic events for them. They may even avoid remembering the event and resist talking about it or how they feel about it.</div>Some suffering from PTSD may even try and push out the memories of the traumatic event from their mind by engaging/distracting themselves in work and hobbies.While on the other hand, some people deal with their feelings by trying not to feel anything at all, which is known as emotional numbing. This might lead a person to become isolated or withdrawn and may give up on their hobbies or activities they used to enjoy doing once.<div>Hyperarousal:As the name suggests, hyperarousal is an abnormally heightened state of anxiety that may occur when someone thinks about a traumatic event. An individual’s body will respond to the threat as if it is still present, even though the threat is no longer present. Hyperarousal is a life-altering symptom wherein a person is always irritable, paranoid, and angry. An individual may have trouble sleeping, might behave recklessly or even be self-destructive, might get easily startled, have problems concentrating, may become overly suspicious and overly watchful of his surroundings, and constantly feel like they are “on the edge.</div><div>Cognition & mood:People suffering from PTSD are unable to remember or recall important aspects of the traumatic event, the negative thoughts, and feelings that negatively change their beliefs and feelings</div><div><ul><li>Negative thoughts and feelings about themselves and others like “I am bad” or “No one can be trusted.”<li>Distorted thoughts about the event and its consequences lead them to wrongly blame themselves<li>Unable to experience positive emotions<li>Mental health problems like depression, anxiety, phobias</ul></div><h3>PTSD in children</h3>PTSD can affect children as well. Children may experience similar symptoms as adults, like having trouble sleeping or getting nightmares. They may also lose interest in activities they once loved and show physical symptoms like headaches and stomach aches. Some other symptoms children may show are<div><ul><li>Difficult behavior<li>Might avoid things that are in any way related to the past traumatic event<li>Might even re-enact the even repetitively through role play</ul></div><h3>PTSD in women</h3>As per APA, women are twice as likely to suffer from PTSD than men, and their symptoms might be slightly different. They might feel more anxious or depressed. They would be easily startled. They may feel numb and feel no emotions. They would be overly sensitive to reminders of the trauma.<h3>PTSD in men</h3>Men go through the most talked-about symptoms of PTSD, i.e., reliving the event, avoiding it, and cognitive and mood issues.<h3>Psychotherapy for PTSD</h3>There are a number of psychotherapy techniques that are used to treat post-traumatic stress disorder.<div>Cognitive processing therapy:It is a form of cognitive behavior therapy in which you will work with your therapist and talk about the traumatic event and how it has affected your life. CPT will help you examine how you have been thinking about your trauma and figure out ways to live with it.</div><div>EMDR:It is called Eye Movement Desensitization and reprocessing, which is commonly used with trauma survivors, particularly those experiencing the symptoms of PTSD. It is a type of psychotherapy that uses bilateral, i.e., e left-right stimulation that helps people recover from traumatic events. Bilateral stimulation, along with focusing on traumatic memory, is considered to reduce the memory’s emotional impact.</div><div>Cognitive-behavioral therapy (CBT):This is talk therapy that will focus on the relationship between thoughts, feelings, and behaviors. With your therapist, you will work on identifying your distortions related to trauma. CBT helps you to reach a place where you regain hope and feel in control of your thoughts and feelings, which also helps you reduce “escape” or” avoidance” behaviors.</div>

PTSD (Post-Traumatic Stress Disorder) is a psychiatric disorder that can affect anyone at any age in life. Let's look at PTSD's symptoms and techniques to cure it.

Understanding PTSD: Symtoms, Diagnosis & Techniques to Treat It

“I have the worst luck in the world,” “All the wrongs happen only in my life,” and “My life is doomed” are some of the phrases you may have made or heard at some point in your life. What exactly are these phrases/statements? These are all cognitive distortions.Cognitive distortions as a term may be new to you. Simply put, Cognitive Distortions are thought patterns that cause people to perceive the world and themselves in an irrational- usually negative manner. Cognitive distortions are negative habits or thinking patterns that cause us to exaggerate and perceive reality in an inaccurate manner that can lead to unhealthy mindsets permanently. There are many types of cognitive distortions, but they all have three factors in common:<div><ul><li>They are false or inaccurate.<li>They are tendencies or patterns of thinking or believing.<li>They have the potential to cause psychological damage.</ul></div>These thought patterns occur in our minds automatically in our everyday thoughts. Their habitual and easy occurrence makes it difficult to distinguish and identify them as wrongful because they are so strongly wired into our brains. While research suggests that most people may not suffer from cognitive distortions in their daily lives, it seems that no one can completely escape going through these distortions. It’s likely that if you are human, you would have experienced or fallen for a few cognitive distortions at one time or another. Some people suffer from it occasionally, while others suffer from it on a long-term basis.It is important to recognize and keep these cognitive distortions in check as they are highly effective at magnifying symptoms of depression and anxiety and can provoke mood disorder symptoms. Cultural, environmental and social factors are responsible for causing cognitive distortions. Many cognitive distortions exist. Let’s take a look at the most common examples of cognitive distortions below :<div>Polarized thinking:Called all-or-nothing thinking, or black and white thinking, people with this mindset will tend to always think in extremes. For example, a person will think they are either very successful or a complete failure. Another example would be when a person perceives people in their life as either angelic or devil-like. There is no in-between for such an unhealthy mindset as mostly reality is always in between.</div><div>Overgeneralization:In this distortion, a person forms a conclusion about one event, and then they apply that conclusion to other realms. Since they conclude a single event, they still tend to conclude that all similar experiences in the future will result in the same failure or negative experience. For example, one bad score on a test will lead the person to believe that they can never score well on any test. This distortion has been associated with post-traumatic stress disorder and other anxiety disorders.</div><div>Mental filtering:In this distortion, the thought pattern focuses solely on the negatives while conveniently ignoring the positives. The negative mental filtering will then lead the person to magnify the negatives of the situation and then dwell on those feelings. People with this distortion tend to focus on what’s not working instead of what is working. For example, an employee focuses on one negative comment in his performance review and ignores the good review. Researchers have seen that focusing on only negative aspects can lead to hopelessness and suicidal thoughts.</div><div>Always being right:In this thinking pattern, a person has a constant need to feel right and will go to any extent to prove their point as a factor the only valid point of view. People with this distortion cannot accept being wrong. Therefore, they always end up internalizing their opinions as to the truth and will make sure to prove other people’s opinions as wrong or invalid.</div><div>Emotional reasoning:In facing this distortion, there is a false belief that the emotion a person is experiencing is the truth- how he/she feels about a situation ends up being the reality of that situation in their mind. A person’s emotion is accepted as fact, and all logical reasoning is completely disregarded. For example, you may feel lonely at this moment because your friends are out having fun. However, from this feeling, you believe that no one loves you and now wants to include you in their plans.</div><div>Catastrophizing:Catastrophizing occurs when the intensity of an event is either magnified or diminished. In magnification, a person will blow things out of proportion. For example, if a person does poorly in one set of exams, they believe that they have failed the entire academic year. In the case of diminishing an event, minimizing occurs where a person will minimize the magnitude of positive events. For example, a swimmer who wins a medal for his performance may diminish the accomplishment by believing so many others have already won such a medal before.</div><div>Personalization:In this distortion, a person will take anything and everything as a personal attack. This will cause a direct and personal relation to everything others to say, even if it is completely unrelated. A person feels they are to be blamed for any adverse scenario or circumstance. For example, a person may feel that everyone is in a bad mood because of him, even though that isn’t the case.</div><div>Jumping to conclusions:In this distortion, there are two ways this can work in a person’s mind. The first is mind-reading when people assume they know what others are thinking. A person assumes what other people’s feelings or intentions are and assumes them to be the solemn truth without any actual evidence. For example, a person who spends time with her partner may notice that the partner is distracted and will automatically assume that the partner is distracted because she is boring or unattractive. The second type is fortune-telling, which is a lot like mind reading, but in this, a person makes conclusions and predictions without any evidence whatsoever. For example, a person thinks that they will fail an exam even though they are well prepared and studied sincerely for it.</div><div>Should statements:This distortion involves thoughts that include “should,” “shouldn’t,” “ought,” or “must.” These should statement always leave feelings of guilt, anger, resentment, frustration, or shame. In addition, these statements are either forced on others or themselves. For example, “I must lose weight to look more attractive” or “he should have called me earlier” are examples of surmounting pressure a person creates, causing unnecessary disappointments for themselves.</div><div>Blaming:All the blame is put on someone or something else in this distortion. A person going through this distortion will never take accountability and will find an external source to blame for their problem or misery. For example, placing blame for relationship issues on a partner instead of sharing the responsibility for actions by both the partners.</div><div>Labeling:In this distortion, a person reduces themselves or someone else to a single negative characteristic or descriptor like “cheater” or “drunk.” When people label, they define themselves or somebody else based on a single event or behaviour. Labelling causes people to berate themselves and others. For example, if you ask a colleague for help and they cannot help you, you immediately label them as “selfish,” disregarding the fact that the colleague may not have helped you then because they were swamped with work. Labelling is one of the big causes of relationships ending.</div><div>Control fallacies:In this distortion, a person sees things as externally controlled (we have no control and we are helpless victims of fate) or internally controlled (we are in complete control of ourselves and our surroundings). Both beliefs are inaccurate and equally damaging. No one has complete control over everything, yet no one has no control over their situation.</div><div>Fallacy of change:This distortion assumes that for me to be happy, others must change their behaviour, which will make me happy. A person believes that when the other people change their behaviour and behave according to him/her, then it will bring them happiness. For example, a person may think other people should change their schedule to accommodate yours and suit your timings.</div><div>Fallacy of fairness:In this distortion, the thought pattern assumes that all things in life should be measured based on fairness and equality. Unfortunately, this is far from reality and will more often than not result in resentment. For example, a person who earns less may feel angry towards people who earn more than them. They may feel that even though they work just as hard yet, they make lesser money. They don’t take into consideration factors like job profile, educational background, industry type, etc.</div><div>Heaven’s reward fallacy:In this thinking pattern, a person feels that they should be rewarded fairly in return for all the good work they do. In this distortion, people expect divine rewards for their sacrifices and feel that they will be awarded for all their good karma. Unfortunately, this doesn’t end up working that way, and it can end up leaving a person bitter and angry. For example, you expected you would get a certain salary appraisal for all your hard work, but you didn’t get it. You may resent your boss or company even though you may have disregarded the other factors that play a role in salary appraisal.</div>One or more of these cognitive distortions will look familiar to most of us. Therefore, it is important to identify which cognitive distortions you experience for you to be able to overcome that pattern of negative thinking. Thought patterns can be changed through a process called COGNITIVE RESTRUCTURING. This process involves adjusting and checking our automatic thoughts and feelings; we can influence our emotions and behaviours. There are three DIY techniques you can consider when you go through a cognitive distortion; Identifying what thought is troubling you and what wrong thinking pattern could you be applying, then is reframing your negative feeling or interpretation of that thought into something objective and positive, lastly doing a cost-benefit analysis of your thinking pattern wherein you analyse whether a particular thinking pattern has cost you more or benefitted you more. The fourth way to tackle this is to consider Cognitive Behavioural Therapy, a goal-based talk therapy that helps people understand their thoughts, feelings, emotions, and actions.

Cognitive Distortions Explained with 10+ Most Common Examples

"Imagine being grabbed by the throat not having that one ick of saliva pass through. Imagine the air-conditioner is at 20 degrees but your palms are still sweating. Imagine your stomach churning like it's trying to digest a hot solid ball of steel. That is anxiety.Just know that anxiety is an everyday reality for millions of people who feel the same way you do. This is to say that you are not alone. Anxiety can show up in our body in multiple ways- it could be racing heart-beat, short breaths, insomnia, uncontrollable shaking, excessive sweating, or loud thoughts that won't go away.Feeling anxious is the human-the feeling you get just before going on a date or an hour before your exam? Anxiety can be considered as a response necessary for our survival. How? It alerts our “fight” or “flight” response that keeps us away from any potential danger that surrounds us. Anxiety can also be good. It can motivate and give us the energy we need to meet work deadlines, play a sport, etc. But let's talk about the “good” anxiety in another article.So, some worry or nervousness is absolutely normal especially when it comes to new situations or challenges, like moving to another city for your college. And some will feel a little more anxious or nervous than others. We are all unique individuals after all. Why do we feel so? Because our brain associates “the unknown” with danger. But once the problem is faced our worry fades away with it.However, for those who suffer from an anxiety disorder, the case is quite different. The signs may be the same but it is persistent, it is overwhelming and, it hinders them with daily life functioning. It's like a switch that won't turn off. In essence, the anxiety has blown out of proportion and makes you debilitating.<h4>Let's try to understand anxiety from 3 aspects :</h4><h2>WHAT IS HAPPENING TO YOU PHYSICALLY ?</h2>When we are in anxiety-provoking situations, our body activates our sympathetic nervous system which results in the “fight” and “flight” response.<img alt=anxiety src=https://mentalhealth-prod.s3.eu-west-2.amazonaws.com/blogImages/PanicAttack.png><h2>WHAT IS HAPPENING TO YOU PSYCHOLOGICALLY?</h2><div><ul><li>The adrenaline that is released produces “FEAR.” So psychological symptoms could be :<li>Feeling of losing control or going crazy<li>Feeling frightened<li>Feeling like you are choking<li>Feeling that you might be sick or you will faint<li>Feeling like you are on an edge<li>Feeling like you will die</ul></div><h2>HOW ANXIETY INFLUENCES BEHAVIOR?</h2><div><ul><li>A standard behavior when someone is anxious is “avoidance".<li>Sitting in the back corner in your class<li>Cancelling last moment on your friends<li>Not engaging in new activities<li>Overthinking leads to irritability and insomnia</ul></div><div class=underlineHeader>Try the 4-7-8 breathing technique :</div><div><ul><li>It's really simple. You breathe through your nose for a count of four.<li>You hold your breath for a count of seven.<li>You exhale through your mouth for a count of eight.</ul></div><div class=underlineHeader>The 5-4-3-2-1 grounding technique :</div><div><ul><li>Look for 5 things that you can see around you. Name them.<li>Look for 4 things that you can touch around you. Touch them.<li>Look for 3 things that you can hear. List them.<li>Look for 2 things that you can smell around you. Name them.<li>Look for 1 thing that you can taste around you. Eat it.</ul></div>Once you think you are calm, try journaling. Try to map what possibly triggered your anxiety, how it made you feel, and the thought you were thinking."

Understanding anxiety is important as it can show up in our body in multiple ways - mentally as well as physically. We've explained both along with two treatment techniques.

Understanding Anxiety: Mental & Physical Impacts and Techniques to Overcome

Mental health is essential, and we talk a lot about the need to take care of our mental health and the different ways one can do it. It is undoubtedly an integral part of our lives, and we need mental health assistance at some point in our lives. But when exactly do you need the intervention of a mental health professional? How can you recognize that you need mental health care? And most importantly, do only those who suffer from an illness or problem go to a professional?I am sure all of us have many more questions about Mental Health and need a therapist. So let us now look at if we need to go to a mental health professional?<h2>Signs to look out for -</h2><div><ul><li>Feeling of extreme emotions like sadness, despair, etc<li>Constant pessimistic thinking<li>Low self-esteem issues<li>Being angry a lot<li>Feelings of loneliness and isolation<li>Worrying a lot about the future or past<li>Being tense or worried<li>Feeling overwhelmed and suffocated<li>Always looking over your shoulder<li>Being irritable or cranky a lot<li>Feeling anxious, very sad, depressed mood</ul></div><h2>So, when to seek help?</h2><h3>Overload of emotions</h3>There are times when you have to deal with a lot of emotions. It is a natural part of life, but it is not correct when they are out of control and make you feel overwhelmed. The feelings and thoughts that seem to bother you and make you uncomfortable for a long time and you cannot get a hold of it might be a sign. When you experience such emotions that seem a lot to handle, you can try seeking help from a professional.<h3>After significant negative events</h3>Some situations in life are too overbearing and might be too difficult to handle. For example, certain negative events, which include but are not limited to loss of a relationship, a bad breakup, loss of a job, suffering from chronic pain and illness, and divorce, can be too much for a person. These situations could lead to stress/anxiety o depression. In these cases, try seeking help from a professional or reaching out to someone you trust and seek support.<h3>Substance Abuse and addiction</h3>A substance such as alcohol or cigarette might give you pleasure, but they rob you of your health both your mental and physical health. In other cases, unhealthy habits and abuse of drugs, and some eating disorders can go out of hand and overwhelm you. When these substances turn into something that cannot be controlled, then it turns into an addiction and makes it difficult to cope. Try to seek help and services like rehabilitation centers, counseling services, and therapies in those cases.<h3>Genetic prone disorders -</h3>Some individuals are more prone to illnesses and disorders thanks to their genetic predisposition. For example, they might be more sensitive to specific mental health disorders such as anxiety, depression, schizophrenia, and the probability of facing them. If you are aware that you might be susceptible to such genetic predisposition, then keep looking for signs. Signs that might seem not too alarming but form a pattern or occur frequently. If they are, try to take it as a cue to get professional help.<h3>When pet peeves go out of hand -</h3>We all have something that we dislike or get uncomfortable about. It may be because of your fear of spiders or maybe your dislike of being alone. Of course, we all have things that gross us out or give us the chills, but when that turns into something disrupting your everyday life, it is a sign that you might have a phobia. When your dislike for something turns into a phobia that you find challenging to navigate through, it is a good sign to take the help of mental health professional.<h3>For no specific reason at all -</h3>People often see a therapist or a counselor when they are in distress or have a big problem looming over their heads. It is true, but there is more to it. People can seek the aid of professionals to improve the quality of their life. They might seek help to fully understand their capabilities and how to live a fuller life while being aware of one’s emotions and behaviors.After talking about the different signs that indicate when to seek mental health services, it becomes imperative to talk about the stigma aspect of it too. So often, despite being aware that they need professional help, people shy away from approaching therapists because of fear. They get scared that once they start going to a mental health professional society, their loved ones will label them. They will worry about being called out and made to feel like they have done something wrong. This kind of behavior needs to change.We need to create an environment where seeking mental health help should be normalized and not be looked upon. Don’t be ashamed of seeking help, and do not let anyone tell you otherwise. Your mental health deserves care and support too.

We've listed 11 strong signs of bad mental health that can lead to some serious consequences in a long run. To avoid that, we'll also discuss when exactly you should seek help.

11 Strong Signs of Bad Mental Health and When to Seek Help

Adulthood is not easy; some thrive, work, make a life for themselves, andsettle down. But, finding themselves, and therefore, this period can be alittle lonely for many. It's not about the absence of people, but it's aboutthe lack of connection. It's a period of rapid transition, and it's a taxingexperience.Have you ever felt alone, even with a bunch of friends? Do youfeel like people around you got busy with work ? Do you think your friendsare settling down and don't have time for those boys' or girls' night outsanymore? Do you feel you and the people around you are at differentwavelengths? Do you think you have no one to talk to? Do you think you haveno one with whom you can hang out? If the answer is yes, then the chancesare that you feel alone.As an adult, you can feel lonely as you experienceso many instances and feel responsible for yourself<h2>Adult loneliness can look like this:</h2><h3>Friends being in different stages of life</h3>Someone you know is getting married, someone is moving abroad, someone isstill in their teenage phase, and you don't know where you fit in. You arestill navigating what you want in life, and therefore, you feel disconnectedfrom others and sometimes with yourself, too, leading to feeling lonely.<h3>Scrolling through media and thinking everyone has it all and I'm goingthrough things alone, and you feel like you should've achieved more.</h3>We all know social media can be taxing at times, and while scrolling throughit, you feel as if everyone is going through the time of their lives, andit's just you who's struggling alone here. Unfortunately, primarily peopleput their best selves on social media and don't talk about their struggleswhich can give the illusion that life is just a good party.<h3>Battling mental health issues alone because you're now responsible foryourself</h3>We all know how responsibility is the key feature of being an adult. It's inthis stage in life when we go through significant stress; some of us battleanxiety as well, and to keep it together, we often battle these alone andfeel lonely.<h3>Being disconnected from your co-workers</h3>We all go to work as an adult, and even though we love our work, that mightnot be the case with our co-workers. There can be politics, toxicity,competition in the work environment, or simply different likes and dislikesamongst the groups. One spends a lot of time at their workplace; therefore,finding people you can talk to is crucial.<h3>One-sided relationships with people around you</h3>Often, it feels like it's just you who's trying to make the friendship work;you make plans, talk to them, listen to them but don't get the same responsefrom others and then feel disconnected from them, which results in feelinglonely.<h3>Personal characteristics like feeling shy around people or being anintrovert</h3>Personal characteristics can affect our relations to a large extent. Forexample, if we are shy, we don't approach many people and form relations.<h3>Your siblings, friends, or spouse have passed away</h3>Grieving for someone can impact you as it transforms your life and circleand leaves you feeling lonely at times.<h3>Juggling responsibilities</h3>As an adult, juggling between your work and personal life and sometimescommitting a time can be a challenging task for you and therefore has anadverse effect as you cannot attend gatherings or meet people around you.&lt;br/> All of the above experiences can leave you feeling disconnectedfrom yourself and others.All of the above experiences can leave you feeling disconnected fromyourself and others.<h3>How can you change your state of being lonely?</h3>The answer depends on why you feel lonely and the cause of your loneliness.Some tips for you could be :<h3>Strengthen your existing relationships</h3>You can re-ignite the lost spark in your existing relationships by takingtime to do shared activities together or going to a place you used to hangout to re-visit old memories and feel a breath of fresh air inside you.<h3>Taking a self-care break</h3>You cannot pour from a filled cup; sometimes, it's good to take a break andgain perspective. Identify what makes you complete by being present,identify what you like at this age, and move with that.<h3>Join a club/ class/ Take up a hobby etc.</h3>Finding activities you enjoy can bring you happiness and form new relationsin life. You can meet and connect with new people and make your life morecolorful.<h3>Talk to more strangers.</h3>A friend was also a stranger once. So don't shy away from talking to morepeople. You might find people with similar wavelengths, likes, and dislikes.<h3>Find a therapist</h3>Talking to a mental health professional or taking talk therapy can also helpdeal with your issues. They are professionally trained in the field and canoffer expert advice to you.

We'll explain what adult loneliness can actually look like along with some real-life examples and then finally help you to overcome it with a few actionable tips.

A way to find peace

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