If you’re feeling tense all the time even on the little things, it can lead you to feel stressed chronically. It has a negative impact on your physical health like suppression of the immune system and being at a higher risk of contracting heart diseases. According to Andy Tix, Ph.D., “When we experience stress, our sympathetic nervous systems are activated. Our bodies direct stress hormones such as adrenaline to respond. Salivation decreases, perspiration increases, breathing quickens, heart rate accelerates, digestion slows, blood pressure increases, and immune system functioning lessens.”
Not only that but it can also worsen your psychological state and maybe the reason why mental health illnesses like depression and anxiety will surface. It is indeed alarming.
Are you wondering right now why you feel unhappy and dissatisfied? Somehow, you are isolated from a party that you’re at, feeling alone despite the people surrounding you. At times, even if you’re with your family and people you love, you feel senseless and incomplete. You begin to ask yourself, “How can I feel whole? Why is it that I don’t feel whole?”
They say it’s impossible to lose one hundred pounds. Well, it is impossible to lose one hundred pounds in one month, but it’s possible to drop it in six to eight months if you do it right. You can lose weight healthily and for good. Are you ready to know the secrets to total wellness and to lose one hundred pounds?
Who says it’s impossible to lose 100 pounds? A lot of people have done it. Take, for instance, Sharon Osbourne – she underwent gastric bypass. But that alone cannot make you lose 100 pounds. It is hard work and effort to shed off the weight is that made Sharon release all her unwanted fats. Andrea Polard, Psy.D also advises, “To make happen a long-term commitment, choose from the path only the suggestions that appear doable and relatively easy.”
Psychologists are the best individuals to turn to when you have matters of the heart and mind that seem to get the best of you. We are mostly referring to depression and anxiety, which affect millions of individuals across the globe. Such mental disorders are so scary, considering they can get acquired by kids as young as three years old. “Depression may happen when we push down or de-press wounds from the past, when we hold on to long-term negative belief systems, or when plagued with regretful memories of “what was.” Anxiety, on the other hand, is related to fears of the future and the “what-ifs,” says Ruth Altamura-Roll, LPC.
If children are prone to anxiety and depression, though, you can imagine how easy it is for adults like us to pick up either or both illnesses. For one, we tend to deal with various stressors at once, including bills to pay, annoying coworkers, heavy traffic, and other responsibilities. You or someone in the family may have a physical condition as well, which often brings your mood down or makes you panic.
Nevertheless, if you wish to overcome depression and anxiety, here are seven Bs that you should remember.
You can use your artistic skills to be able to get out of your misery. There had been sculptors and painters, among others, who became famous for being able to create a masterpiece that depicts the sorrow of a person so you can try it also, and maybe in time, we’ll all get wind of the fact that you’re already doing a one-person exhibit for your artworks. Cool, isn’t it?
Cathy Malchiodi Ph.D., LPCC agrees, saying, “Art therapy uses simple art activities to help people express themselves and develop a sense of well-being through the creative process.”
Be Extravagant For Once
Not everyone is fortunate enough to get a salary that’s more than what their family needs of their family and spend the rest of their money for themselves. However, some depressed people get better once they purchase all the luxurious things that they want, no holds barred. It’s as if the chain of department stores is their outlet for all their hidden emotions.
Individuals get into depression mainly because they think that they will never be happy again, maybe because their boyfriend/girlfriend left them, or they got demoted, or whatever. The truth is, it’s all in mind. Keep on saying on your account that you are happy, and everything will follow through. Psychologist Mihaly Csikszentmihalyi says, “A state of happiness and contentment is best achieved by immersing oneself in challenging experiences and inhabiting a state of “flow.” Channeling mental attention into challenging activities can be more rewarding than leisure activities such as watching TV or surfing the Internet.”
Be In Nature
If you are a city girl or boy and you feel that everything’s just getting too much in your life that you can’t take it anymore, why don’t you go to a rural area where there are lots of trees, or even forests, where you can confer with nature? Green soothes the eyes, and it can also soothe your mind too so that when you go back to the city, the hustles and bustles that come with it won’t bother you anymore.
During your depression period, it’s either you’re a human-machine that works days and night without resting or a human pillow that won’t get out of your bed. Both of them are wrong. By doing something spontaneous, you don’t have to do the same thing that you’ve been doing over and over again. For example, you can still go to your 9-5 day job, then hit the gym, have dinner with your friends, or go to a karaoke bar before going to bed. Those activities can help you feel your importance, and that’s what you need the most to be able to get out of your depression.
Break Off Your Routine
The dullness of what you do every single day of your life can add to your depression because you may have been doing that before with someone you are now missing, so try to break your routine for your good. If, for instance, you go to the same café every day for your coffee, go to the other restaurants instead. A lot of people have done it and gotten better so you can and you will too.
Bring Out Your Inner Child
Depression can make you look or feel old because depressed people have only three facial expressions: frowning, angry, and poker face. As mentioned above, you need to prioritize your happiness and pay attention to the things to make you happy. Feel free to reminisce and think of the childhood moments that have brought joy in your life. After all, those are untainted memories that money will never be able to buy.
Depression and anxiety are among the worst enemies to meet these days, primarily because such disorders remain incurable. You can get diagnosed by a psychiatrist, but you cannot rely on them to give you a long-term solution. The psychologists at counseling platforms like BetterHelp may offer tips on how to deal with the issues, but the healing is still up to you. Therefore, we see no reason for the suggestions above not work if you genuinely want to overcome anxiety and depression.
Perhaps you have seen these small bottles of oils displayed and sold in malls and home decor shops. While they are indeed mainly used for ornamentation and to make the home smell fresh, they have fantastic health benefits for everyone. They carry relaxation properties, an advantage that most people often overlook and disregard. This kind of relief is what they call aromatherapy.
Michael J Breus Ph.D. wrote, “For years, scientists have been conducting studies into the sleep-promoting, stress-relieving, pain-reducing and mood-regulating benefits of essential oils.”
Essential oils are oils derived from plants and flowers. Their extraction needs to be precise, such that their healing properties are not reduced or diminished. We have some tips for you to get the most out of such natural therapy. DeeAnna Nagel, LMHC says, “…But I am a firm believer in utilizing the senses as much as possible in conjunction with traditional talk therapy…With that said, introducing scent into the therapeutic process can be very beneficial.”
Choose The Best Essential Oil Suited For Your Needs
Different kinds of essential oils target different stress issues. Various plants, flowers, and fruits carry their own unique relaxation properties. The most popular and common oils are as follows:
An oil diffuser is one of the all-time bestsellers of every home décor shop. Electronic diffusers are easy to use. You just need to put a drop or two into the diffuser before turning it on. In a few seconds, you’ll see it disperse mists of oils. Your living room and bedroom are the best places for it. As psychologist Sally Agustin puts it, “A space should be something that supports you as you try to achieve specific goals.”
An essential oil diffuser is more than just a decoration and a means to purify the home. It also makes aromatherapy accessible to all members of the family. A diffuser will turn your home into a health and de-stressing facility which can improve your cognitive ability, boost your energy, and lighten your mood.
Bring Some To Work
You do need an electronic diffuser to take advantage of essential oils’ benefits. Anyone can enjoy their de-stressing properties by inhaling their scent straight from the bottle. You do not always have to carry the whole bottle with you. You can put a few drops to your hanky or a cotton ball and bring it with you anywhere.
This method of putting a few drops of oils on your wrist or hanky is effective in alleviating sudden stress or anxiety at work. Get a whiff of your favorite oil, take a deep breath, and feel yourself calm down in a bit.
If you are using essential oil for the first time, be careful of the amount of essential oil you are inhaling. First-time users may have reactions or sensitivity to strong scents brought by considerably large amounts of such oils.
Try An Essential Oil Bath
Here is a fun way to make use of essential oil. Dilute and mix 5–20 drops of your chosen essential oil into a tablespoon of your carrier oil of choice (jojoba, grapeseed, or sweet almond). Then, drop the mixture into your bath. If you want a bubbly one, you can dilute your essential oil with soap or body wash.
This holistic healing treatment is an offer from Mother Nature for the betterment of our well-being. Aromatherapy has already been recognized by science and medicine in this modern world. Pick an essential oil now to see for yourself the magic it brings!
Having anxiety is a difficult situation that can disrupt your day-to-day life. “Anxious thoughts activate the limbic system — the fear center in our brain — and it’s on a hair-trigger,” says psychologist Scott Bea, PsyD. However, despite the barriers that it can bring, it can be managed in multiple ways. One excellent way to deal with anxiety is through regular and proper exercises. Physical activities and working out can have positive physical and psychological effects on the body. Practicing this habit will ensure that your anxiety will not come as often and stop you from living your best life.
Effects Of Exercise On Mental Health
Engaging in physical activity is an essential part of therapy in managing anxiety. Exercise is most encouraged by doctors because of its positive effects on the physical and mental health of a person. First of all, working out can distract your mind from negative thoughts that can feed your anxiety. It makes you feel good because of the endorphins released by your brain when you exercise. According to Jenny C. Yip, PsyD, endorphins are “the body’s “feel-good hormones that can calm the mind and relax the body.”
Second, as physical activities reduce your stress, your risk for developing stress-related illnesses also decreases. More than that, you can be less affected by factors that can cause you stress.
Third, your physical health also improves because exercise can make you physically fit and more immune to illnesses and diseases. You’ll be less prone to colds and flu, and you will have better endurance and a stronger overall being.
Fourth, exercise can also be a great way to find social support. Workouts and physical activities can get you to engage with groups that can give you additional motivation and support. Being around people can help boost your mood, instead of being isolated in your room most of the time.
Lastly, exercise can help to boost your confidence and self-esteem. When you see improvements in your body, you will undoubtedly feel better about yourself. You will feel more comfortable about going out and doing things that you thought twice about doing before.
Kinds Of Exercise To Help With Anxiety
Before starting an exercise program, it is best to have a consultation with your doctor. Doing this will assure that the level of intensity is suitable for your condition. Here are some exercises that you can try to help with your anxiety:
Aerobic exercises. Doing activities such as running, swimming, and cycling can be very beneficial in the long term. But even with just one session, you can already experience its positive effects.
Yoga. Different types of yoga can aid in healing the mind and body. Classes can be gentle or challenging, depending on your preference. “The evidence is showing that yoga really helps change people at every level,” says Stanford University health psychologist and yoga instructor Kelly McGonigal, Ph.D.
Tai Chi. Tai Chi is an exercise that includes rhythmic breathing and meditation while doing poses and body movements. It is excellent for reducing stress and lowering blood pressure.
Other physical activities. You can do less intense activities in your home. Cleaning your room, gardening, washing your car, and taking walks can be considered light exercises.
Tips On Performing Exercises
On average, adults require at least 30 minutes of exercise a day for 3 to 5 days per week. However, short physical activities that range from 10 to 15 minutes can be enough for you to improve every day. Take note of these tips to help you:
Commit to your exercise plan.
Get yourself a workout buddy.
Find exercises that you enjoy.
Be patient with encountering setbacks.
Find support from a mental health professional.
Remember, exercise can only produce its beneficial effects if you can stick to it regularly for the long run. Good luck!
Ever find yourself in a bad mood all the time? A bad mood might affect your health and your relationships with other people. Christina G. Hibbert, PsyD wrote, “What I found was, the more I vented, the worse I felt. It’s one thing to discuss a problem I’m having — searching for a solution — or to reach out for support when I’m not doing well. It’s another to whine and complain and just make myself — and whomever I’m venting to — feel worse.”
So, for a better mindset, check out these simple tips you could try:
1. Set Your Alarm Half An Hour Earlier
We all dread waking up to the sound of our alarms. But one common trait of most successful people is the fact that they get up early in the morning. Doing so doesn’t necessarily mean that you should already be up and about by 3 a.m. However, you could try setting your alarm for at least half an hour earlier. But why do we suggest this?
This extra time will give you what you need to do everything to get ready for the day. It could be your time to exercise, meditate, cook your breakfast, or read a favorite book. Not only will this save you from rushing out the door completely unprepared, but it will also allow you to have a starting time for your day’s business.
On the other hand, clinical psychologist Erika Martinez believes that doing something positive in the morning will spread out the good vibes throughout the day. “It helps me be more mindful of how I go about my day and use my time,” she says. “It also helps me not take the people or things in my life for granted.”
2. Listen To A Podcast
The same routine of commuting/walking to work or school can get a little tiresome for most people. Some might even outgrow their usual playlist and crave for something different. If you can relate, your morning travel could use a little help by introducing the idea of podcasts to your routine. Podcasts have been around for the longest time and are audio clips of people talking for usually over an hour. The topics people talk about in podcasts can be about anything under the sun. Because of this, you are sure to find a topic that will suit what you want to hear.
Podcasts are a great way to relax. It’s like white noise but with so much more sense, laughter, and learning.
3. Don’t Eat Lunch At Your Desk
Sometimes, work is just too heavy that we can easily get tempted to have lunch overwork. Taking occasional breaks benefits your health and productivity. It is crucial in practicing work-life balance. Go out, try a different café or restaurant, or bring your lunch somewhere else. All these can give you the break you need. You owe it to yourself to create a break during office hours, not just after work is over. With this, you are sure to be a step closer to a healthier and happier life.
Also, workplace psychologist Dr. Janet Scarborough Civitelli says, “The marginal returns are reduced when the brain is required to exert continuous pressure during an eight-hour shift. Following a break, your employees are geared up to work again, significantly boosting their performance level.”
4. Develop A Bedtime Routine
An unproductive evening can overshadow a pleasant morning. It is a must not only to start your day right but also to end your day on a bright note. Developing a consistent routine can help your mind transition to rest. It can include preparing your meal for the next day, having a long shower time once a week, or even finishing a chapter of a book. It may not always be the same thing every night, but the variation can also help.
5. Look Forward To Something
You will realize that you are in a productive state if you are looking forward to an event. Don’t let Fridays be the only excitement you set in a week. Be it a date night, an upcoming movie, a new series to binge-watch, or dinner with friends, all these can help you become more productive. Keeping yourself excited certainly does a lot of things like keeping us away from sad thoughts!
You might be surprised at how the smallest changes can make the most drastic difference to our day. Try these tips for yourself and see how your morning and evening goes. Good luck!
Looking for a job is a rollercoaster ride filled with emotional highs and lows. Conquering the fear of not knowing whether you’ll find a job is difficult. There might even be times that you will feel anxious, frustrated, and downright bummed. Robert L. Leahy, Ph.D. says, “For many, there is a feeling of shame, personal failure, and a sense that everyone can see that they don’t have a job and is judging them.”
These emotions might also intensify once the people around you pressure you about being unemployed. Add to this the additional stress you feel from dealing with the constant rejections.
In this article, we will be exploring the ways on how you can overcome the anxiety of not getting a job.
Take Care Of The Simple Things First
The best way to avoid these kinds of anxiety is to be at peace with yourself that you have taken care of the simple things.
Some of these tasks include creating a cover letter and a resume that will fit the job and company you are applying for. Another thing for your to-do list is to review your LinkedIn profile. You must keep it updated so that potential employers will see what you are capable of. Lastly, you should also ensure that you call all the individuals whom you will place as your character reference. They have to be aware that companies will call them to attest to your skills and qualifications.
Create A Structure For Your Job Hunting
You also have to be organized and in control to avoid anxiety. Most of the time, you’ll feel the uncertainty connected to job hunting. However, you can resolve this by creating a structure. Start by drafting your everyday schedules, objectives, and goals.
For example, you can promise yourself that you will set aside an hour every day to check the latest openings in the job portals and send out your resume to these companies. You may also include your target number of companies contacted to sustain your motivation and drive in this endeavor. Most job hunters aim to apply for at least five openings per day. Doing this maximizes their reach and increases their chances of getting a job.
The more you practice for a job interview, the less anxious you’ll be during an interview. Some people fail during job interviews because they feel stressed out and too conscious of their answers. Because of this, their anxiety increases, especially when they’re waiting for the acceptance results. Further, “Failing can elicit feelings such as disappointment, anger, frustration, sadness, regret, and confusion that, while unpleasant, are usually not sufficient to trigger a full-blown fear of failure,” says Guy Winch, Ph.D.
To overcome this problem, practice the most common interview questions that employers ask and prepare an outline of how you’re going to answer these. Make sure you have listed down your questions for them as well. At the same time, you need to research the company. Familiarize yourself with their mission, vision, core values, products, and projects. This way, it will be easier for you to steer the conversation with the interviewer.
Take A Hiatus
Going to several interviews may increase your chances of landing a job. However, if you’re feeling too unmotivated and burned out with the endless job searching, then think about taking a hiatus. Taking these occasional breaks will provide you more time to do an internal audit of both your emotional and physical well-being. This time is also the perfect avenue to replenish your energy and motivation in finding work. “When people take a mental health day when they need it, they can recharge and they can come back to work feeling refreshed,” said Patricia Thompson, Ph.D., a corporate psychologist.
The road to landing a job might take a toll on your health. If all else fails, you can weather this storm of anxiety and create your path to a fulfilling career when you ask for help from people like the BetterHelppsychologists. Check out their YouTube page today.