Exercise, Depression, and the Brain

Whether you’re experiencing a simple case of the Monday blues or more persistent symptoms of depression, exercise can help boost your mood.

Getting regular exercise is important for good physical and mental health. Exercise can help stimulate parts of your brain that aren’t as responsive when you’re feeling depressed. It also promotes the release of feel-good brain chemicals. It may also help distract you from your worries and improve your confidence.

Exercise and brain chemistry

Depression is a mood disorder that causes persistent feelings of apathy and sadness. It’s a complex condition, with several contributing factors. Changes in your brain biochemistry likely play a part.

Exercise can help relieve symptoms of depression in several ways. Among other benefits, it helps stimulate the release of feel-good brain chemicals.

Endorphins and other neurotransmitters

The first thing you might think of when it comes to exercise and depression is what is commonly known as “runner’s high.” This describes the release of endorphins that your brain experiences when you physically exert yourself. Endorphins are a type of neurotransmitter, or chemical messenger. They help relieve pain and stress.

Other mental health benefits of exercise

Exercise can have other mental health benefits too. For example, focusing on your body’s movements during exercise may help distract you from upsetting thoughts. Setting and meeting exercise-related goals may also boost your confidence and sense of control.

Developing an exercise routine

While any amount of exercise can help relieve the symptoms of depression, regular exercise is best. Some types of exercise may be more beneficial than others.

Aerobic workouts are most associated with positive results in treating depression. Aerobic exercise elevates your heart rate, which improves circulation in your brain. This helps promote healthy brain function and balanced brain chemistry. Aerobic exercise also provides many physical health benefits.

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Healthy Ways To Handle Holiday Stress

It's no secret that the "most wonderful time of the year" is also often the most stressful. The holiday season may bring lots of joy, but it can also mean coming face-to-face with financial strain, tense family relationships, and endless to-do lists. Friends, don't fret: There's hope. You can make things a bit easier by taking extra care of yourself during the holidays. 

Get outside and break a sweat.

Unplugging to spend some time in nature is a great way to slow down overwhelming thoughts and reconnect with the present moment. A nice walk in the park—or even just around the block—can help remind you what really matters to you. It's even better if you can find a way to squeeze in some extra exercise while you're out, because endorphins are your BFF in times of stress. 

Focus on gratitude.

Remind yourself of everything that makes your life wonderful, and of exactly why you appreciate those things. Every morning (or just when you're feeling extra low), jot down a few things that you're grateful for. You may even enjoy sending a thank-you note to someone you love, or baking them a few extra holiday cookies.

Meditate.

That people experiencing extra stress set aside three to five minutes every morning to "[meditate] on what you appreciate in life, and plan time throughout the day to do nice things for others."

Don't feel guilty for needing downtime.

In this 24/7 world, most of us are constantly on the go. Mix in a whirlwind of holiday parties and gift shopping, and that breakneck pace becomes even more difficult to maintain. It's completely human—and healthy—to take periodic breaks to rest up. "Build in some extra downtime to recharge your inner battery," "Be sure to get enough sleep to repair your system." Aim to get 7.5 to 9 hours of shut-eye each night.

Watch or listen to things that bring you joy.

It's hard to remember now, but at one point, you'd never heard the words "bills" or "work deadlines" before, and this season was solely about candy canes and whimsy. Take yourself back to the holidays of your childhood by carving out time to enjoy things that make you happy. "Put together a positivity playlist, with songs that inspire you or help you unwind,"

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WAYS TO FIND LIVE YOUR BEST LIFE

Your best life and best version of you is uncovered within, when you learn what really sets your soul on fire, what makes you genuinely smile and what is truly important to you, without any outside influence.

Free yourself from negative thoughts

You must practice positive talk and become consciously aware of what you are saying and thinking inside your head. A great thing that helped me was creating a list of affirmations (positive things about myself) that I would read each morning. This was the best way to start the day on the right foot and good practice of how self-talk should be. When you do this, it helps you also become aware of how you talk about other people.

Yes, there may be people you don’t mesh with or agree with, but learning to let go of those people rather than talk negative to them or about them, is so freeing. Letting go of the negativity from all areas of your life is going to give you the best benefit to be the best you.

Take time for yourself

For the longest time, I did not know myself. I only knew the false thoughts and things I would think in my head rather than truly understand who I was and what I wanted in life. I would consider myself more of an introvert, though I do not like to put myself in one box. You don’t have to either. I also love people, getting to know them and building close friendships. Growing up, I spent a lot of time with myself because I enjoyed that time playing and doing whatever I chose even in my own company. I am personally not someone that needs to be around people 24/7. I like a little mental break.

Try a podcast or a youtube channel, but not just anything. Find a source that helps facilitate your self-growth in an area where you feel you could use some encouragement. For example, if you have body image/self-esteem issues, find a podcast that is focused on this area and dive into it in your free time.

Eat healthy without “dieting”

To really create a healthy lifestyle you must have a new perspective on food. It should not be about eating “healthy” in order to be skinny. It should be about eating healthy to prevent disease, heal current ailments and feel your best from the inside. I came across an anonymous quote that absolutely sums up how I feel, “Don’t hate yourself to skinny, love yourself to healthy.”

Eating well to be skinny is not the point, and to be honest, following some of these diets to be skinny is not actually healthy. Healthy is what is truly important. Health is what will give you the ability to live an active life, live longer, prevent disease, feel happier and the list goes on and on. With that being said, healthy looks different on everyBODY. There is not one size, a certain weight, a certain look that indicates health. Health is all about what is within. Sure, if you eat healthy your body will also reflect it, in your own unique beautiful way.

Implement a daily routine

Days can pass so quickly without realizing what we did or didn’t do. Having a routine can help to incorporate important things you may be missing or set up a less stressful week ahead. I have already talked about a few important things to incorporate into your routine. One of them is making sure there is time for yourself daily. Including a list of affirmations to read for yourself each morning. Having set days that you go to the gym or workout at home. Preparing food is also a great idea. On the weekend prepare a few things to have ready to grab and go for the week.

Don’t be afraid of change to live your best life

I touched on the change in the previous section about travel. Change does not need to be feared. Yes, it can be scary and overwhelming. Feel those emotions, they are not wrong but also find the strength to overcome them. If you allow it, change can bring greatness into your life beyond your imagination. If you are unhappy with your job today, change it. Or, if you want to move to a new city, move. If you are not happy with your current situation it is up to you, and only you, to change it. It serves you no value to complain about it, what that does is just cause you more damage.

I realize that making a change and being comfortable with change does not just happen with a snap of the finger. If you need to, take some time to yourself to really think about what you want to be different. If you are hesitating but do not have any real reason why then my advice is just to dive head first into it. Think about it, but don’t overthink it.

Embrace progress, not perfection

Embrace progress, not perfection in every single area of your life. This is so important for living your free life.  Let go of unrealistic expectations or expectations that are anyone else’s but your own. If you are looking for a “perfect” body you will never be satisfied. Instead, strive for progress that makes you feel better from the inside. Absolutely no one is perfect. So if you strive for that in any area of your life, you are automatically setting yourself up for disappointment. We are our own worst critic and tend to focus in on what we consider to be imperfections, instead of focusing on what we love about ourselves.

Shift your focus and magic happens. If anyone tries to hold you to a perfect standard, then they clearly are not looking in the mirror. Progress is what you should be striving for. We all have room for progress in our lives. Appreciating the progress, or climb to the top, makes the view or accomplishment that much sweeter. Keep your eyes fixed on continually improving and growing yourself, and don’t be distracted by achieving perfection. If you do you will be constantly chasing something unattainable. Progress, on the other hand, is something that you have the ability to proudly achieve on your own.

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Ways to Always Be Growing and Improving

1- Let go of the past.

Is there some pain from the past that you’ve been holding on to, and continually being upset about? If your answer is yes, it’s time to let it go. Forgive yourself, forgive whoever hurt you, and try to move on. Letting go of the past isn’t a one-time thing either. You should develop an attitude of trying to let bad things go as they happen to you, and learn to live more mindfully, in the present.

2- Read books regularly.

Reading is one of my favorite hobbies. If you’re looking for personal growth, self-help books are probably your best bet. But you can learn from pretty much any book that you read. Not only that, but reading is a great way to keep your brain working and keep it healthy.

3- Take courses or find new hobbies.

Gaining new knowledge, skills, and passions are good for you. Learning new things and developing new interests can help make you More well-rounded and maybe even help you gain new insights, figure out what you want to do or figure out who you are. Learning something new also helps you to stretch yourself – physically, mentally, and/or emotionally – which is good for you.

4- Give back + help others.

To me, one of the greatest feelings in the world is the feeling that I get from giving back and helping other people. It’s the greatest way for me to realize how much compassion that I have for other humans, and to spread some positivity around. Helping others can also really help you put your problems into perspective. It doesn’t have to be anything big either, just do something to put some positivity into the world sometimes.

5. Step out of your comfort zone.

Being comfortable doesn’t usually help you grow. You’ve got to challenge yourself, do things that scare you, and step out of your comfort zone at least once in a while. What makes you feel uncomfortable? Whatever it is, try to do it sometime. Shake things up and allow yourself to face that fear and grow. You’ll be surprised what you’re capable of!

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5 THINGS YOU SHOULD NEVER TOLERATE IN A RELATIONSHIP

5 THINGS YOU SHOULD NEVER TOLERATE IN A RELATIONSHIP

DON’T TAKE RELATIONSHIPS ONLY AS SOLUTIONS

It is obvious that your partner is the most trusted person in your life and you want to share all your troubles with them. However, you must keep in mind that they too are humans who have similar emotions and troubles just like you do. When we start taking our relationships as the solution to all our problems, we are vulnerable to becoming burdens in our partner’s life.

DON’T BE PERSONALLY AFFECTED BY EVERYTHING

As humans, we say many things which we don’t actually mean or sometimes they even come out as something completely different from what we meant. It happens with your partner too. Deep attachments sometimes compel you to react to anything and everything that is said to you. However, you must take time to fully process your partner’s words before reacting to them and must remain composed throughout the process. In short, you mustn’t always take things personally.

DON’T BELITTLE YOURSELF

It’s quite common for people to let their relationships have a negative effect on their self-esteem. But, you should never let this happen. You should be fully aware of who you are and what you are capable of. That’s the key to a perfect relationship.

 DON’T SAY ‘YES’ TO EVERYTHING

It is okay and rather healthy to not agree upon certain things when two people love each other. Your role in a relationship is never to only satisfy your partner’s ego by accepting whatever they say to you. Especially if you are a woman, you are expected to do just that. Never succumb to that and pretend as if you are a person who lacks a strong personality. Remember that he fell in love with a strong woman and if he demands otherwise, rethink the relationship itself.

DON’T ALWAYS WAIT FOR AN APOLOGY

It’s not alright to always wait for the other person to apologize first. Sometimes you have to do it as well. Whenever there is an argument, you must take a step back and reflect upon what it was really for. The two of you must discuss things like adults and only then arrive at a decision. Mutual decisions are very crucial to the foundations of a healthy relationship.

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Understanding the need of adolescent child as a parent

Understanding the need of adolescent child as a parent 

An adolescent is at the age of our lives when lots of changes are happening. changes can be either  in the physical, social, emotional or psychological, inside and outside our bodies, adolescent! The name alone can send chills up the brain of many parents. It is a period of enormous changes and we all have gone through this phase of our lives when the conflicts between the parents and child begin to arise. Suddenly, the relationship starts changing between them. Thy both find it difficult to understand each other's perspective and to make their own respective views understood to each other. The reason behind this is the fact that both the parties have their own values and belief system regarding the way they react to each other and here the age-gap thing comes into the play. A teenager's brain is very good at experience new things, finding out new opportunities, taking risks and sensation seeking. Visualizing their children doing these things or even thinking about them doing such thing make parents anxious. To understand the need of your adolescent child as a parent in order to help them grow in a flawless manner! so, here are some points which can be applied and will be proved to be helpful in creating health bond with you adolescent child:- 

Shaping the personality of child 

     Enhance their personality by developing good character, moral values and temperament, all this can be done to some extent in the following ways:- 

1. Letting them participate in different extra curricular activities.

2. Help them to nurture their own glorious self by making them learn how to speak up for themselves and put their own paints forward. 

3. Educate them about inculcating healthy habits in their lifestyle and learning about impressive body language skills to make up their personality as a whole. 

2. Helping them in taking up the responsibilities.

3. Being there for them to talk 

4. Respect child's privacy 

 

"Be there best friend at every point of life"

THE WARNING SIGNS OF CONDUCT DISORDER IN CHILDREN

THE WARNING SIGNS OF CONDUCT DISORDER IN CHILDREN

Conduct disorder in children goes beyond bad behavior. It is a diagnosable mental health condition that is characterized by patterns of violating societal norms and the rights of others.

It's important for kids with conduct disorder to get professional treatment. Recognizing the early warning signs can help you take appropriate action.

SIGNS OF CONDUCT DISORDER

Conduct disorder extends beyond normal teenage rebellion. It involves serious behavior problems that are likely to raise alarm among teachers, parents, peers, and other adults.

In order to qualify for a diagnosis of conduct disorder, children must exhibit at least three symptoms in the past year and at least one symptom in the past six months:

AGGRESSION TOWARD PEOPLE AND ANIMALS

Often bullies, threatens, or intimidates others

Often initiates physical fights

Has used a weapon that could cause serious harm

Property Destruction

Deliberate fire setting

Other destruction of property

DECEPTIVENESS OR THEFT

Breaking or entering a house, car or building

Lying for personal gain

SERIOUS RULE VIOLATION

Staying out at night or being truant before the age of 13 years

Has run away from home overnight at least twice

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Ways to Improve Yourself

Ways to Improve Yourself 

1. Accept yourself as you are

         You count, you are valuable, you deserve, you are unique and precious, know that and give yourself the best chance to lead the life of your dreams. 

2. Never Stop learning

          

          Gain more knowledge and understanding about those things you are passionate and love doing. 

3. Improve your confidence

         Believe! as you've done in the past , you can face whatever life throws at you believe that you can, and you will always find you way. 

4. Be grateful and use you past experiences

        An unfortunate event from the past is now an emergency file to use as an example of how to or not to move forward.

5. Build long-lasting relationships, stay connected

    

       Life is comfortable, enjoyable, and happy when you surround yourself with people that love, appreciate, vale care for you, and accept you as you are. 

6. Follow your dreams and aspirations 

     Dreams are your greatest motivators, showing you a picture of your future, a picture that pulls you into excitement and irresistible desire to prove yourself how amazing you can be. 

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HOW TO FIGHT INTRUSIVE THOUGHTS

HOW TO FIGHT INTRUSIVE THOUGHTS

Have you ever felt like your head is on fire? You can’t stop thinking, you don’t sleep at night. Everywhere you go, those thoughts are still there and they don’t leave. But what can you do to fight them? You probably tried thousand times but here there are some suggestions.

1. Let it be

Stopping your intrusive thoughts don’t work because they only become more distressing. Using self-talk to coach your way through the process is key. ‘Here is the thought — I’m not going to focus on it, I’m going to let it pass.'” Knowing this can help that upsetting thought carry less weight in your mind.

2. Focus on something else

When we are stressed or too calm, those thoughts are triggered. By finding an activity the thoughts often move to the background. Music, movies, a conversation with someone, a sport, hobby, or activity can engage our brain in something else.

3. Self- talk

Analyse them and find the reasons why they’re wrong. For example, you could think a person is about to leave you because they hate you but ask yourself if this is possible and why.

4. Remember, it’s just a thought

What you think is not always true.

5. Meditation

When I feel like I’m thinking too much, I just close my eyese and focus on my breath. I also listen to guided meditations.

6. Find a therapist

Sometimes we can’t fight alone, we need someone else.

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Bullying

Bullying 

Bullying is unwanted, aggressive behavior among school aged children that involves a real or perceived power imbalance. The behavior is repeated, or has the potential to be repeated, over time. Both kids who are bullied and who bully others may have serious, lasting problems. 

In order to be considered bullying, the behavior must be aggressive and include:

An Imbalance of Power: Kids who bully use their power—such as physical strength, access to embarrassing information, or popularity—to control or harm others. Power imbalances can change over time and in different situations, even if they involve the same people.

Repetition: Bullying behaviors happen more than once or have the potential to happen more than once.

There are three types of bullying:

Verbal bullying is saying or writing mean things. Verbal bullying includes:

1. Teasing

2. Name-calling

Social bullying, sometimes referred to as relational bullying, involves hurting someone’s reputation 

or relationships. Social bullying includes:

1. Leaving someone out on purpose

2. Telling other children not to be friends with someone

Physical bullying involves hurting a person’s body or possessions. Physical bullying includes:

1. Hitting/kicking/pinching

2. Spitting

3. Tripping/pushing 

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How to find the Right Relation ship

How to find the Right Relation ship 

1. Know yourself 

 It is a must to know your deal breakers, your personality quirks and what you may want in someone else in order to find balance.

2. Know what you are looking for 

Grab a piece of paper, and make three columns. Label on column "non-negotiables, "label one "negotiables," and label the other "Don't care." Now, fill them in 

3. Put yourself out there

join dating sites, dating apps, and go to social events around your community. 

4. Let someone pursue you

Let someone nail down a night to see you because they can't stand the idea of letting anymore days go by without it. 

5. Give them a chance 

it is really fair to judge someone based off of one date. you can't learn enough in one date

6.Stop wondering if you are right for them 

So many times we get caught up in the question, "Am i the one for him?" and, the answer is, "who the hell cared?!" The question you should be asking is...... "Is He right for me?"

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7 things A 'Highly Sensitive Person Needs

How can we as highly sensitive people cope with our trait? Here are  7 things we need to take care of our mental health:

1. Time to decompress.

Noisy, busy environments — like a crowded mall during the holidays, a concert or a big party — can wreak havoc on a sensitive person’s highly reactive nervous system. Likewise, packed schedules and high-pressure situations, like a job interview or the first day in a new school, are overstimulating. Can be alone.

2. People who support us.

Sensitive people may cry or become emotional a lot. “Sensitive people can’t help but express what they’re feeling,”

3. A gentle, healthy way of managing conflict.

No matter who you are, fighting with a loved one is miserable. But sensitive people tend to feel extra anxious when conflict arises — and an internal battle takes place. We feel torn between speaking up for what we believe is right and sitting back so we don’t provoke an angry reaction from the other person. Often we subjugate our own needs because we’d rather “go along to get along” than fight.

On the other hand, sensitive people can make great conflict resolvers, because we tend to see the other person’s perspective. We have high levels of empathy and can easily put ourselves in someone else’s shoes.

4. Time to get things done.

Sensitive people like a slower pace of life. We like pondering all our options before making a decision and regularly reflecting on our experiences. We hate busy schedules and rushing from one event to the next. One of the hardest parts of my day during the work week is getting moving in the morning and leaving my apartment on time. Saturday mornings, when I don’t have to work, are for going at my own pace. It’s calming and restorative to know I don’t have to be dressed and ready to go anywhere anytime soon.

5. Healthy meals spaced regularly throughout the day.

When I don’t eat regularly, I get hangry. This is because, according to Aron, extreme hunger can mess up a sensitive person’s mood or concentration. To fend off feelings of crankiness and discombobulation, maintain a steady blood sugar level throughout the day by eating regular healthy meals and snacks.

6. Low lighting.

If possible, turn off the overhead lights in your home or office and substitute a lamp.

7. Beauty and nature.

Like most sensitive people, I’m deeply affected by my surroundings, especially the way they look. Cluttered, chaotic or just plain ugly environments bother me. I feel calm spending time in nature, my city’s favorite neighborhoods or my simply decorated apartment (especially when it’s actually clean and tidy!).

When it comes down to it, the key is to embrace your sensitivity rather than work against it. Sensitive people make incredible leaders, partners and friends. We have high levels of empathy and we’re usually creative and perceptive. Maybe the world could use a little more of what we have.

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What is addiction?

What is addiction?

Addiction is a physical or psychological need to do, take or use something, to the point where it could be harmful to you.

Why does addiction begin?

There are many reasons why addictions begin. In the case of drugs, alcohol and nicotine, these substances affect the way you feel, both physically and mentally. These feelings can be enjoyable and create a powerful urge to use the substances again.

Gambling may result in a similar mental 'high' after a win, followed by a strong urge to try again and re-create that feeling. This can develop into a habit that becomes very hard to stop.

Being addicted to something means that not having it causes withdrawal symptoms or a 'come down'. Because this can be unpleasant, it's easier to carry on having or doing what you crave, and so the cycle continues. Often, an addiction gets out of control because you need more and more to satisfy a craving and achieve the 'high'.

The strain of managing an addiction can seriously damage a person's work performance and relationships. In the case of substance abuse (for example, drugs and alcohol), an addiction can have serious psychological and physical effects.

Some studies suggest that addiction is genetic, but environmental factors, such as being brought up by someone with an addiction, are also thought to increase the risk. An addiction can be a way of blocking out difficult issues. Unemployment and poverty can trigger addiction, along with stress, and emotional or professional pressure.

Symptoms of addiction

People may or may not know they are addicted. The symptoms that indicate you, or someone you know, has an addiction include:

1. repeating something even though it interferes with your life

2. stealing or selling things to continue the addictive behaviour

3. losing interest in other things

4. being angry, violent, moody, or depressed

5. seeing changes in eating habits, sleeping habits, or weight

6. feeling sick or shaky when trying to quit.

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4 Things Needed for Trauma Recovery

4 Things Needed for Trauma Recovery

Recovery from trauma can be a complicated, long, and difficult process.  In truth, a traumatic experience is not always something that a person can get over, but there are ways to heal and work through a traumatic experience.  Trauma recovery is about stabilization, healing, and building back mental and emotional strength that may have been damaged by the trauma.

Here are some of the most important aspects of trauma recovery that I have found are needed to support those who have experienced a trauma:

1. Safety

When your safety is threatened, you have to drop everything and try to achieve a sense of safety again before you can move forward with your life.  This is why is is so important for trauma survivors to feel safe.  This might be accomplished by increasing security at home or other areas, or by avoiding areas that trigger a sense of fear or safety threat. It may also mean building a sense of emotional safety by setting boundaries with others or limiting contact with people who have been abusive.

2. Belief

A major barrier to healing from trauma is when survivors are not believed when they talk about or report their experiences. Leave the evidence questions to the courts, and be supportive of the people you care about. If you have been traumatized, seek support from those who do believe you, and limit your engagement with those who express disbelief or judgement about your trauma. It can be incredibly painful when those who are supposed to care about you do not believe you, but there is support out there from professionals and advocates that can help.

3. Validation

People who have experienced a trauma need to be understood in addition to being believed.  Validating someone’s experience by listening to their story and understanding why the experience has impacted them in the way that is has is key to trauma recovery. Feeling validated that your trauma is understood by others to be real and impactful can help you feel supported when you are trying to recover from a traumatic experience. his doesn’t mean that you need to relay all the times when you have felt those emotions as well, as you don’t want to turn the conversation back around to yourself when you’re trying to be supportive. But it can mean just saying that you understand what is is like to have those feelings, and you want to support their healing throughout their recovery process.

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Tips to Overcome Intrusive Thoughts

Tips to Overcome Intrusive Thoughts

FIRST, WHAT ARE INTRUSIVE THOUGHTS?

Intrusive thoughts are undesirable thoughts, hence the name “intrusive”. They are unwelcome and just appear in your mind out of nowhere, which makes these thoughts appear in our mind against our will.

INTRUSIVE THOUGHTS VS. OBSESSIVE COMPULSIVE DISORDER (OCD):

Intrusive thoughts are often associated or confused with Obsessive-Compulsive Disorder (OCD). While they can be related, there are some differences that distinguish the two.

ACCEPT THE THOUGHTS

Remember, it’s totally okay to have random thoughts. Sometimes you need to remind yourself of this.

KEEP YOURSELF BUSY

If you keep yourself busy and distracted, this will help out with fading away intrusive thoughts. When your mind is preoccupied, it doesn’t have time to be wandering off and thinking about intrusive thoughts.

DON’T WORRY ABOUT ACTING UPON YOUR INTRUSIVE THOUGHTS

If you ever feel guilty or distressed about your thoughts, then you don’t have to worry about acting upon your thoughts.

Just the simple fact that the thoughts distress you means that you have a conscious and you’re a good person! So, don’t worry, be happy

FACE YOUR FEARS:

Sometimes when you have intrusive thoughts, you may be tempted to shy away from things that might trigger the thoughts or worsen them, but don’t let your thoughts control your life.

On the contrary, face your fears and prove to yourself that you are in control. 

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4 Daily Mantras for Avoiding Negativity

4 Daily Mantras for Avoiding Negativity

1. Start With the Best of Intentions:- Start your day with a moment to yourself—in bed before you get up, over a cup of coffee, in the shower, or on your commute to work. Take this time to set your intention for how you want your day to go. Visualize each part of your schedule and picture a positive, successful day that is filled with ease and pleasure. The days I make the time to do this always flow more easily.

2.  Feel Like You Are:- One way to ward off negative vibes is to feel as though you are physically and psychically protected, and that any negativity approaching you bounces right off. An energy healer once told me to accomplish this feeling, I needed to visualize myself in a clear bubble giving off a bright, white light. She told me to imagine that this bubble is always around me and deflecting other people’s bad vibes. I know the bubble thing may be too much for some, but imagining you have a protective force field surrounding you can be a powerful feeling.

3. Be the Energy You Wish to Attract:- Always be aware of the energy you are giving off while also being aware of the energy around you and what you may be potentially receiving. So often, we don’t pay attention to what words are being said and how people are feeling. In turn, we become like sponges, absorbing a little of everything throughout our day and holding it in until it weighs us down.

Mantra: “I bring joy to everyone I meet. I manifest positive encounters.”

End with the Best of Intentions:- Just as you start your day in a positive place, you want to end it on the same note. When you return home, it’s important to rid yourself of any negative feelings you are carrying with you—especially before you go to sleep. You can shower and visualize all the excess emotions and offbeat encounters being washed off and drained away. Or you can simply light a candle or some sage and mentally release what you no longer want to carry.

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3 Habits That Make Your Anxiety Worse

3 Habits That Make Your Anxiety Worse

1. NOT HAVING A SLEEP SCHEDULE

You have probably heard it a million times before. A good sleep schedule is vital for your physical and mental health. Let me tell you, you have not been deceived! Not giving your body the rest it necessitates is some seriously hazardous behaviour.

Sleep is a crucial part of any recovery, and not having good sleep hygiene means poorer overall sleep. This is what we should take away from noteworthy studies on the subject.

2. OVERTHINKING

The process of overthinking will quickly make a tiny insignificant issue into a monstrously huge issue. The effect this has on your anxiety cannot be overstated. If you want to rid yourself of anxiety and worry, you must learn how to keep yourself from overthinking.

1. Identify the worst possible outcome for whatever situation you are worrying about.

2. Accept that this possibility exists, and that you might have to live it.

3. When you have accepted it, figure out how to improve the situation.

When you accept the worst and begin to improve on it, you are not leaving any room to worry.

3. BAD STRESS MANAGEMENT

Stress might have a bad reputation, but it’s a completely normal and desirable reaction. What we recognize as stress is our body preparing to answer a perceived challenge or threat.

As for the necessary stressors, seek healthy ways to reduce or cope with the stress involved:

1. be optimistic and look for ways to reframe bad situations into something positive. (Usually things 

are not as bad as you have been led to believe, either by yourself or others. See point 3 on overthinking.)

2. Talk about it. Talking is a great opportunity to find new perspectives, try finding someone familiar with active listening.

3. Do not procrastinate. Take action quickly. Most issues will not resolve themselves; they may however grow out of your control if ignored.

#Utsaah Psychology Clinic

if you have any question don't hesitate contact us:

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Ph: 9891717772

6 VALUES THAT YOU CAN COMPROMISE IN A RELATIONSHIP

6 VALUES THAT YOU CAN COMPROMISE IN A RELATIONSHIP

1. TRUTHFULNESS

Truthfulness can sometimes be compromised on, in case of surprises or white lies. In these cases, being honest either spoils the situation or is harmful for a person. This does NOT mean that you continuously compromise on this value in your relationship because being true to each other is a cornerstone of a relationship.

2. UNBIASED THINKING/BEHAVIOUR

Being unbiased is showing no prejudice for or against something. In a relationship it but obvious that you put your partner first and above all to give them the feeling of priority. Being partial for your relationship is sometimes healthy. Putting him/her before others, gives the partner a sense of how important that person is in your life.

3. ORDERLINESS

Orderliness is a combination of cleanliness and diligence. It is sometimes okay to not maintain orderliness in your life. It is okay to make a mess on the bed while pillow fighting. Don't let cleanliness come in between you and your partner’s bonding. Have fun, make spontaneous plans, go out of the line sometimes. But yes, SOMETIMES. Being in an unclean environment can be harmful for health and can be the cause of irritation.

4. COOPERATION

Cooperation is a value that enables to be with people around us smoothly. In a relationship, compromising on cooperation can mean bringing in a bit of competition. This can be only for fun purposes of course. You don't want to make things difficult for yourself unnecessarily.

5. COMMUNICATION

“Silence is golden”, comes handy many a times. In cases where saying something (even the truth) may hurt the partner or harm the relationship, compromising on your communication is a wise choice.

6. PATIENCE

Patience is a virtue. Compromising on patience to ‘spice things up’ in a relationship is a must. But losing patience in your relationship at the other points of time may spell you “trouble”.

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Ph: 9891717772

5 Discipline Strategies for Kids with ADHD

5 Discipline Strategies for Kids with ADHD

Kids with ADHD often require a slightly different approach to discipline. A few simple changes to your parenting strategies could give your child the tools he needs to manage his behaviour more effectively.

Provide Positive Attention

Parenting a child with ADHD can be exhausting. Their never ending supply of energy and desire to talk constantly, can tire even the most patient parent.

Consequently, it can be difficult to find time and energy to play with a hyperactive child. However, providing a child with ADHD positive attentionis a good investment. Positive play time reduces attention-seeking behavior. And it will make your consequences more effective.

Give Effective Instructions

Kids with short attention spans need extra help following directions. Quite often, they don't hear the instructions correctly in the first place. There are several things you can do to make your instructions more effective.

Give one instruction at a time. And ask your child to repeat back to you what he heard to make sure he fully understands.

Praise Your Child's Effort

Catch your child being good and point it out. Praise motivates children with ADHD to behave and frequent feedback is important.

Make your praise specific. Instead of saying, “Nice job,” say, “Great job putting your dish in the sink right when I asked you to.” Praise kids for following directions, playing quietly and sitting still and you'll encourage your child to keep it up.

Use Time-Out When Necessary

Time-out can be a good way to help kids with ADHD calm their bodies and their brains. Time-out doesn’t need to be a harsh punishment. Instead, it can be a great life skill that can be useful in many situations.

Work With Your Child's Teacher

When parents work together with a child's teacher, it increases the chances that a child will be successful in school. Some children need modifications to their school work, such as being allowed extra time on tests, to be successful.

Behavior modifications may be necessary as well. Forcing a child with ADHD to stay in for recess may worsen behavior problems. So it's important to work together to create a behavior management plan that will support your child's efforts to manage his symptoms.

#Utsaah Psychology Clinic

If you have any question don’t hesitate contact us:

www.utsaah.co

Ph: 9891717772

8 Signs Your Might Have Bipolar Disorder

8 Signs Your  Might Have Bipolar Disorder

1 Manic Episode

2 Depressive Episodes

3 Anger and Rage

4 Severe fluctuations in mood

5 Flights of Fancy

6 Family Connection

7 Changes at school

8 Differences in similar illnesses

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if you have any question don't hesitate contact us:

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Build Your Relation Healthy Happy And Strong

Build Your Relation Healthy Happy And Strong

1. Don’t argue over money:- It’s practically a guaranteed relationship killer.  If you haven’t yet had a conversation about how money is earned, spent, saved, and shared, do it now.  Try to get an understanding of how each of you sees your financial life, and where the differences are.  Then address them.

2. Share your thought:- Your hopes.  Your fears.  Your passions.  Let your partner know who you really are.  Set aside sometime each day just to talk about the things that are important to each of you, as individuals. This is one of the most crucial things to do to make your relationship stronger.

3. Be friendly:- Treat your partner the way you’d treat a good and trusted friend: with respect, consideration, and kindness. It will go a long way in fostering a strong relationship.

4. Show affection daily:- Sex is one thing.  Holding hands, a hug, a squeeze on the arm – all create connection and trust.  If you’re not getting as much attention as you want, let it be known.

5. Be supportive:-Nothing kills a buzz like a negative or absent response to something you’re enthusiastic about.

6. Make your partner a priority:- That is why you’re in this relationship in the first place.

This is how to keep a relationship strong and happy. Following these tips will get you closer to your spouse and improve the quality of your relationship. Relationships, against what is commonly believed, are not as difficult to maintain as they are made out to be. Inculcating some habits and behaviours in your day to day life is sufficient to keep your relationship strong, healthy and happy.

#Utsaah Psychology Clinic

if you have any question don't hesitate contact us:

www.utsaah.co

Ph: 9891717772