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Can You Let Go Of Stress?

Do you feel anxious and stressed for the past few days? Are you tired of feeling negativity and adversity in your day-to-day life? Does it bother you to experience some mental health concerns or issues? If you said yes, then it is time for you to consider eliminating stress in your life as soon as possible. Keep in mind that harboring this kind of negative emotion can have several adverse effects on your part.

According to Nicholette Leanza LPCC-S, Believe it or not, your brain could be wired for anxiety, anger or any other negative thoughts, feelings or perceptions about yourself and the world.” As such, do not fret because there are several ways on how you can make it happen.

 

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In this article, we are going to provide you with some tips or techniques that you can use. The purpose is to guide and encourage everyone to find a way to eliminate stress in one’s life. If you are successful in making this happen, then you are bound to experience the best things that life has to offer. Below are the strategies to remember:

 

Change Your Mindset

 

Are you aware that the way you think can affect the way you feel? Because of this, it is crucial on your part to learn how to change your mindset. You need to stop thinking of negativity so that you will not attract more of it in your life. Remember that harboring negativity will only make things more difficult for you. Once you notice that it has consumed your thoughts, find a way to change your mindset as soon as possible. Jamie Marich, Ph.D., LPCC-S, LICDC-CS, RMT said “Our moods are affected by our thoughts, feelings, and beliefs about ourselves and the world around us.”

 

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Be With Happy People

 

The quality of people that you have in your life can also affect the kind of life that you will have. As such, it is best if you continue to surround yourself with the right persons at all times. Do not be afraid to choose whom to make friends within the office or in your community. Remind yourself that you do not need to force any form of friendship or relationship. Otherwise, you will only end up punishing yourself. The right thing to do is to think twice before you start choosing the people who should stay in your life.

 

Live A Healthy Lifestyle

 

Take note that you must also learn to consider performing physical exercises at all times. Make sure that you follow a healthy lifestyle in everything that you do. Failure to do this can have a negative impact on your mental wellness. As such, it is ideal if you will go to the gym regularly or do home exercises in your own room. Aside from this, you can also start to observe a balanced diet. As much as possible, always watch your food intake so that you will not feel any level of stress. Always put in mind that consuming food items that are high in fat, cholesterol, and unwanted compounds can be dangerous for your health. Think twice before you eat your meals. If possible, observe the nutritional packs printed on the label. In so doing, it will be a lot easier for you to be mindful of your food consumption.

 

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Take note that according to Trudi Griffin, LPC, “Understand the power of your attitude toward yourself. How you perceive yourself, how you talk about yourself, and how you represent yourself eventually becomes the reality for you.”

 

 



Fight Stress By Increasing Your Intimacy

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There’s a moderate and high level of stress that we encounter in our relationship and addressing it is an important issue. The condition can make us feel weak and sometimes vulnerable to several symptoms of mental, physical, and emotional concerns.

Joseph Rock, PsyD talks about stress as the same as feeling burnt out. According to him,  “When you talk about burnout, you’re talking about three basic things – one of them is, just generally, you’re more exhausted; you’re more lethargic,” he said. “The second thing, is you’re less efficient; you’re not working as well as you used to work. And the third thing is, you’re getting very negative and cynical in your thinking – about work particularly.”

So how can you genuinely change and relax your mind and body? Here are some of the tips that you can follow to able to reduce the stress related to your relationship.

 

Holding Hands – It a common practice that most people in a relationship sometimes often do to boost affection and bonding. Holding hands support the relieving of stress because it triggers a behavioral, chemical reaction in the brain that helps in making you feel better. It assists the nerves in your skin to communicate with the core nervous system to give us a warm and pleasant sensation. It also eases the strain of both mental and physical aspects.

 

Kissing – Making out with your partner is an excellent way to relieve stress. It lowers the high level of stress regulator called cortisol and increases the amount of neurotransmitter in the brain also known as oxytocin. Kissing also increases the number of endorphins used for emotional feelings of attachment, contentment, security, and bond. It is also proven to reduce blood cholesterol and help maintain a better mood by decreasing headaches.

 

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Hugging – There’s nothing more valuable in hugging than making you feel secure. It is somehow in charge of fighting stress because of its gentleness. It reduces blood pressure and maintains a balance of emotional health. When a person is experiencing stress, a simple embrace becomes a primary tool in increasing serotonin or the chemicals responsible for mood regulation. It allows the orbital frontal cortex to feel rewarding stimuli.

Scott Bea, PsyD says ““If you received a hug on a day that you had experienced some interpersonal conflict, the hug was actually a modifier of the stress response – meaning you had less of an increase in negative emotion, and less of a decrease in positive sentiment, if you got a simple hug.”

 

Cuddling – It is a universal way of showing someone affection. In fact, it’s the most accessible form of stress reliever and requires no extended effort in doing so. It gives people soothing effectiveness that helps in regulating a physical balance that supports emotional health. Like kissing, it also releases oxytocin that is also known as the “cuddle hormone” that encourages an area of the brain to react positively to touch. It is somehow similar to hugging but a much more prolonged type. It also creates a massive change in the body’s immune structure by helping the nervous system to frequently function and makes it more active and alert.

 

Sexual Intercourse – Regularly having sex with your partner can do a lot more than making you feel closer to each other. It’s beneficial for immunity and for your physical, psychological, and emotional health. Sex can address your stress levels because it helps in lowering the endorphins or the morphine-like chemicals produced in the body that reduces pain. Alongside its advantage is the production of prolactin that is responsible for giving you a relaxing feeling. It helps you gain focus so you can manage stressful situations.

 

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Your relationship stress is only a factor that makes you understand the importance of physical intimacy. With all that said, it is best that you spend more time with your partner than think about the unnecessary things that complicate your overall well-being. If stress is caused by your work, take note that David W. Ballard, PsyD said “People need time off from work to recover from stress and prevent burnout.”



A Guideline To Improving Your Mood Instantly

Do you always find yourself in a constant state of a bad mood? Are you easily affected when something bad happens in your day? Is it a struggle for you to keep up the good vibes in your day-to-day activity? If you answered yes to these questions, then maybe it is time to consider changing your ways to improve your mental health. Keep in mind that you must make an effort to improve your mood all the time. Failure to do this can be fatal on your part, especially if you are prone to experiencing stress and depression.

 

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For today’s article, we are going to discuss talk about the different ways that you can do to improve your mood instantly. Before anything else, remember that Emily Griffiths, LPC said “The opposite of self-care is self-neglect. Neglecting our emotional and physical health leads to increased anxiety, depression, and physical illness.”

We understand how challenging and problematic it can be to smile and be happy when something is bothering you. Aside from this, we are also aware that it can be a complete struggle to get up from bed in the morning if you are full of negative vibes. To solve all these issues, make sure that you read this article so that you can start working on improving your mood swings. Take note that Elizabeth York, M.Ed, LPC, LMFT said “An understanding of the basics of stress management may help.”

 

Take Deep Breaths

 

Whenever you feel that you are already on the verge of getting mad or feeling angry about something, make sure that you learn how to take deep breathes. Breathe in, breathe out until you feel better about yourself. As much as possible, avoid stressing out about the things that bother you. Vanessa McLean says “A lot of people with anxiety don’t know what it feels like to be relaxed.” What is essential is that you continue to have an open mind to everything that happens in your life. When things do not go your way, make sure to take deep breaths and believe that things are going to be fine soon.

 

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Find Positive Vibes

 

When several things are not what it seems or when they end up making you feel bad all the time, the best thing to do is to invest in harvesting positive vibes for yourself. As much as possible, do everything you can to attract good vibes from the people you surround yourself. Consequently, find a way to avoid those who will only make you feel upset or sad. Take note that nothing is more important than maintaining close ties with those who can continue to inspire you, motivation you and make you feel alive. If something no longer brings happiness, do not be afraid to let go of it.

 

Be Grateful

 

Another interesting or vital thing that you can do is to attract better things, circumstances, and situations in your life. All that you must do is to be appreciative of what you have. Make it a habit to say thank you whenever something great happens in your day. Sometimes, all you need to make is to take a break so that you can appreciate all the fantastic events that take place in your life. Remind yourself that the more thankful you feel, the better it is for you and everyone around you. Living with gratitude can make it a lot easier for you to control your moods. Aside from this, it can also help in bringing in more positive energy in your life.

 

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How To Balance Life And Work

Being a workaholic can have its benefits and disadvantages. When you work a lot in the office, there is a high possibility that you will be promoted to a higher position. At the same time, you may also have a high opportunity to earn more compared to those who do not work well. However, it can also have adverse effects on your lifestyle if you do not know how to balance the time that you spend in the office as well as the time you spend with the ones you love.

 

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Chelsi Day, PsyD said that achieving a work-life balance can be challenging, but it does not mean that you can never do it. Keep in mind that in everything you do, it is necessary on your part to find the balance. Failure to do this can be problematic on your part because you may miss out on a lot of things. Below are some of the things that you need to consider:

 

Exercise Regularly

 

Even if you are busy at the office, make sure that you still find time to perform physical activities. Take note that exercise must be a big part of your daily routine. The more you do this, the happier you may become. As such, it can always put you in a good mood. Aside from this, being fit and healthy can also increase the energy levels in your body. As a result, you will have the right amount of energy to get things done in the office as well as to meet with some friends or spend time with your family.

 

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Separate Work And Personal Issues

 

If something is bothering you at the office, find a way not to let it affect your relationships with the people around you. As much as possible, do not let anyone’s concerns in the office be a significant issue in your personal life. Otherwise, you will only end up bringing stress and anxiety in your life. Whenever something bad happens in the office, make sure to let it stay there. Resolve all the work-related issues at the place of work. Never make the mistake of bringing it after office hours because you might end up sending negative vibes to your friends and family members. At the same time, find a way to hang out with your work colleagues without talking about the office tasks. Josephine S. Minardo, PsyD notes “Rubbing elbows with colleagues is vital.”

 

Take A Break

 

Another thing that you must never forget is the significance of taking a break or vacation from your work. Stop making your work the only and most important part of your life. Instead, treat it as an opportunity to provide you with what you need so that you can have better days. If you think that you are already too stressed in the office, make sure that you find time to rest for a little while. No matter how busy you are, never sacrifice your own welfare by overworking. You have to understand that there is so much more than the life you have in the office. Go out of your comfort zone and travel to a new city or country. It may seem like a big leap, but it is exactly what you need right now.

 

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Finding the perfect balance in life and work must be your number one priority. According to Marisa Alter, PsyD, “If you don’t feel like participating in your favorite activities, a therapist can help you figure out why.”

 



Tips On How To Choose Your Friends

There are many things that you need to remember when it comes to choosing your friends. Keep in mind that the quality of people that you surround yourself with can have several effects in your life. Because of this, it is crucial on your part to choose whom to make friends with. Failure to do this can make life a little more difficult for you. Aside from this, it can also expose you to several challenges and struggles that can be tough to survive. In this article, we are going to provide you with some tips and tricks on how to be smart in choosing your friends.

 

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Here are the top things to keep in mind:

 

Know Who You Are

 

The first and most crucial thing that you need to focus at this point is to get to know yourself. Make sure that you know what kind of person you are so that you will not end up establishing connections with people who are entirely different from who you are. Take note that as long as you have no idea who you are, it will be challenging on your part to welcome new people in your life. Keep in mind that you must never compromise your values just to make friends with other people. If you do this, there is a high tendency that your friendship will not last long.

 

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Notice The Little Things

 

When it comes to determining who should stay in your life, be sure that you consider taking note of the little things that the other person does. Do not be afraid to be mindful of what happens whenever he is around. Aside from this, you must also look at his actions and words. The purpose is for you to know the kind of influence that he brings into your life. If you do not like these little things, make sure to learn how to say goodbye to the other person. Do not put yourself in a very compromising situation wherein you will accept the other individual even if you do not have any similar interests. Keep in mind that the little things can tell you if the friendship is worth fighting for.

 

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Be Wary Of The Fake Ones

 

Are you aware that there are several people in your life that you need not connect with? Do not be afraid to cut ties, especially once you discover that a person is faking your relationship with each other. Remember that life is too short to invest your time and efforts into an individual who does not treat you as a real friend. Otherwise, you will only be wasting your energy to the wrong person. The best or ideal thing to do is to be brave enough to let go of this kind of relationship or friendship. It may be difficult or hard in the beginning, but it is worth it. What matters the most is that you were courageous enough to take the first step in saying goodbye to the other person. Never blame yourself for failed friendships. Whether you like it or not, some people are just not meant to be by your side.

 



Most Common Behavioral Problems Seen In ADHD

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Children who are diagnosed with ADHD are thought to many as having difficulty paying attention. According to Ari Tuckman, PsyD, “People with ADHD tend to feel and express their emotions more strongly.”  But most people – particularly parents – claim that behavior is a major dilemma as well. In fact, most parents think that behavior is a bigger problem than a lack of focus or concentration. Kids with ADHD may be quick to throw tantrums or they can be rebellious when they are asked to do something and they hate doing it. Families have consulted with psychologists about how to handle these behavioral problems, as some symptoms might not be direct because of the ADHD primarily but may be a result of the symptoms.

For instance, rebellion or disobedience is not a direct symptom of ADHD but is a result of the common ADHD symptom, which is the kid’s difficulty following tasks and instructions. These kids are easily bored so if they are given repetitive tasks, they may become restless. Also, tantrums may occur, as they are unable to handle their strong emotions, thus, they lash out.

Why Do They Act Out?

For parents and family members to better understand children with hyperactivity disorder, they must need to know about their history.

ADHD kids are innately inclined to be interested in the things that they aren’t supposed to do, and this is often why they argue or defy their parents. And because they are hyperactive and impulsive, they can’t stay put. They feel the need to stand up and check out the kitchen of your neighbor’s house where you’re spending dinner. Or they just go ahead and run around the park while you’re outdoors. The end result: a very stressed and worried parent. But know that they never intend to do that to you.

Emily Griffiths, LPC

Why Do They Throw Tantrums?

Children with ADHD find boring or repetitive activities quite difficult, particularly when they are asked to stop doing something that they want to do, like playing video games. This is why making their homework or sleeping early may be really challenging for some kids like them. As a consequence, they defy or throw tantrums. A psychologist says that if they do make an outburst and the likely result they get is a change in the task so that it will be easier for them, then the behavior tens to be repeated.

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Make sure to teach your child to practice self-love. Kirsten Brunner, MA, LPC says that “ Self-care is any activity or choice that allows a person to replenish, rejuvenate or reserve energy.”

Some Discipline Techniques May Not Be Effective

When children with ADHD develop certain negative patterns, the discipline technique that may work normally for others may not work for them. Losing one’s temper is one of those techniques. For a kid who doesn’t always misbehave, he is often affected by his parent’s raised voice. However, for a kid who habitually disobeys or rebels, yelling a lot may mean it’s the way all parents are. They’d think that people in their home or in school often yell at them, so why listen to them at all?

Additionally, punishing them may become less effective. If kids with ADHD are punished all the time, it won’t matter anymore. They’ll get used to the punishments and similarly feel that it’s how the world works.

Discipline Techniques That May Work

Hyperactive kids tend to listen when the instructions are clearer and more organized. Experts suggest that parents must help their kids determine which behaviors are unacceptable and which ones are. Praise and gratitude are among the most powerful discipline techniques that parents should practice. Establishing a positive relationship through these techniques, and showing more affection, understanding, and love will help break the negative emotions and reactions that hinder good behavior.

Clinicians have a term for this proactive kind of structuring, one which they call ‘scaffolding.’ Children who are having difficulty in managing their own behavior will do better in a family environment that is capable of helping them regulate their behavior externally. The parents provide this structure as a way of a model that kids ought to learn to develop and improve their character and minimize their negative behavioral patterns.

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Final Thoughts

For children with ADHD, there are actually prescription medications that can decrease their symptoms of impulsivity, hyperactivity, and decreased focus. Anti-psychotics such as Abilify and Risperdal are examples of these commonly used medications. However, even when they are taking medications, experts suggest that they should always be combined with parent training for best outcomes. Always remember that what you do as a parent is important. Saundra Jain, MA, PsyD, LPC says “Work is incredibly important but that is not the central focus of life. Your family, your social life, ability to parent, all of those are incredibly important.”



How Acne Impacts One’s Mental Health

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When you have blemishes or acne, it can be very frustrating. It’s not supposed to, but, yes, it is. Perhaps because they appeared at a bad time, or because there’s too many that came at the same time, or maybe because you feel like you’re just too imperfect to still have acne at this time and age. Whatever your reason, the truth is that acne definitely affects our emotions, thoughts, and ultimately our physical and mental health – the impact is skin deep. Continue reading 



5 Ways To Take Good Care of Your Health

Caring for your health, both physical and mental, must always be your number one priority. Take note that failure to do this can have adverse effects on your part. As such, it is crucial to follow the necessary tips and tricks that will help you live a healthier and fit lifestyle. Keep in mind that you have to start today so that you will not have a hard time adjusting to all the things that you have to do to accomplish your goal of becoming fit and healthy.

 

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In this article, we are going to provide you with the list of top strategies that you must do if you want to become healthier than ever. Remember that the focus is not only concerning your physical condition but also to your mental state. Kendra Kubala, PsyD said “A simple but often overlooked question to ask is: “Would you like to stop engaging in this behavior?” It means that you must work hard to continue improving these two aspects of health. Here are some of the tips and tricks to remember:

 

Listen To Your Body

 

As much as possible, do not ignore everything that you feel in your body. Whenever you think that something is wrong, make sure to take the necessary steps to clarify what it is. Do not just sit in the corner and wait for your health to deteriorate. Remember that the secret to having a healthier body is to avoid exhausting yourself. Whenever you start to notice that you are always tired or sleepy, then look at it as an indication that you have to rest. Avoid depriving yourself of the break it needs, especially in stressful situations. Karen Mallin, PsyD says “The link between skin and stress is becoming better understood in the medical community. Psychodermatology is a field that addresses the impact of an individual’s emotion as it relates to the skin.”

 

Eat Right At All Times

 

Being fit does not mean skipping on essential meals of the day. What you need to remember at this point is the significance of knowing the right foods for you. Keep in mind that it is still possible to eat many times a day as long as you know your food intake. Never make the mistake of choosing food items that are high in cholesterol, fat, and sugar. The best option for you is to read the food labels before buying the items or eating them. In so doing, you can help your body become more fit and healthier.

 

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Get Enough Sleep

 

Did you know that severe lack of sleep can affect both your physical and mental health? If you have insufficient sleep every night, then it would be difficult for you to get on with the entire day. You will experience challenges in staying awake and focus for days because your mind would wander to someplace else. At the same time, it can also prevent you from becoming productive since a big part of your body wants to hibernate. As such, be sure to get enough sleep every night. Follow a strict bedtime schedule and avoid bringing gadgets in your bed so that you can sleep earlier.

 

Be With The Right People

 

Another significant thing that you must take note of is the value of finding the right people in your life. You always have to remind yourself that there is no need to beg anyone for love and affection. You deserve to be with the people who will respect and accept you for who you are. Remember that being with toxic individuals can only increase anxiety and stress in your life. If this situation continues to happen for a long time, then there is a good chance that you will suffer from it until you develop other mental health problems or physical illnesses. Be happy. Take note that Margaret Wehrenberg, PsyD says “Sadness over loss is not depression. Grief must be experienced, not stifled or medicated. The misconception is that grieving should be brief, not too obvious, and quickly dispensed with.”

 

Make Exercise A Part Of Your Routine

 

The last tip or strategy to keep in mind is to exercise regularly. It does not mean that you have to go to the gym every single day. Take note that it is still possible to be physically active when you are just at home. You can always try home exercises that you can download from smartphone apps or watch via online video channels. All you need to do is to allocate at least thirty minutes of your time to be active. Once exercise or physical activities become part of your daily routine, your body will start to crave for sweat. Eventually, you will end up having the desired weight, which is perfect for your age and height.

 

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Being healthy is not just about joining the latest trends in the health and fitness industry. It is more about who you want to become and how you want others to see you. Keep going!

 

 

 



Family Issues That Cause Mental Illness

It’s understandable that a lot of us are carrying tons of issues with our family that we want to get rid of our chest. However, the process of confronting these vital individuals is a bit complicated, especially when they assume that you are trying to overreact only to grab their attention. Some would accuse you of trying to get too emotional only for recognition. A family member might say that you’re too crazy for having wrong and ridiculous thoughts. With that said, they don’t understand the struggle of wanting someone to be there in times of sorrow and pain.

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