How The Black Community Can Benefit From Therapy And Holistic Services

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Even though we’ve come a long way in being progressive in many things, we’re still so far from leaving racism in the past. Every day, Black people face discrimination through unfair treatment, slurs, and even physical assault.

This kind of treatment is primitive, inexcusable, and evil. The first step to eradicating it is by recognizing racism and the behaviors linked to it. These things are bound to affect your emotional and mental well-being negatively.

Therapy and other holistic services can help you through these challenges. But before anything else, know that seeing a therapist won’t solve all your problems. After all, racism is a systemic, cultural, and institutional issue that we need to address at the grassroots level. However, you can still do several things to help strengthen your well-being so you can continue to fight for the Black community.

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Address Your Situation

The first thing your therapist will do is talk to you about your experiences. Let them know your worries, fears, and thoughts. They may also inquire about how you feel regarding these things. Your therapist will ask you about these so they could help you understand just what exactly you’re going through. When it feels like you’re overwhelmed and everything is frustrating, they’ll be there to aid you in piecing things together.

This stage is crucial for you to process your situation in the best possible way. Know that you can trust your therapist with the things that weigh heavily on you. It may not be easy to verbalize your thoughts, but sharing your mind’s inner workings can help you move forward. Don’t hesitate to tell your therapist if you’re feeling overwhelmed at any point. After all, your well-being is what you both are working towards.

Therapy can also help you address any mental health condition you might have. The depression rates among Black people are through the roof. Anxiety, emotional instability, and other mental illnesses are common too. Seeing a therapist can help you recognize and address the signs of existing conditions and prevent the onset of new ones.

Bring Your Advocacy To Life

Therapy won’t stop in just helping you process your experiences. Your therapist will also aid you in recognizing advocacies for yourself and the Black community. You can talk to your therapist about the changes you want to see around you. And they can refer you to resources available to allow you to exercise your advocacy. They’ll also guide you in learning how to communicate your thoughts and feelings to express yourself better.

Your Physical Symptoms

As a member of a marginalized group, you may find yourself often on edge. While therapy and holistic services are not an end-all-be-all solution to your problems, chiropractic care can help at least relieve you of some. It’s a mind-body approach that aims to improve your mental health by addressing your physical symptoms.

Depression and anxiety, among other conditions, mostly come with physical manifestations. These vary from person to person. Oftentimes, they involve fatigue, headaches, muscle stiffness, inability to sleep, or body pain. A chiropractor can help relieve you of these symptoms by dealing with your musculoskeletal system, particularly the spine. This focus aims to trigger the possible increase of hormones that cause positive reactions in your body.

Your chiropractor, like your therapist, may also recommend other physical adjustments to help you take better care of yourself. Some recommendations may involve a healthy diet, regular exercise, and better sleeping habits. Again, these won’t magically solve your mental health problems, but they’re a step in the right direction.

Relieve Your Stress

As mentioned before, mental health issues can cause physical symptoms. Conditions like anxiety and depression can leave you feeling fatigued. Your muscles also feel tense and tight. Acupuncture and massage therapy can help you in that regard if you’re comfortable with physical contact.

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The philosophy behind the two revolves around restoring a healthy energy flow to your body. Acupuncture involves using needles on specific parts of your body. Meanwhile, massage therapy targets your muscle groups to soothe them. Both practices promote the release of endorphins in your body. These are hormones responsible for alleviating pain and stress and promoting pleasant feelings.

Acupuncture and massage therapy can help you if you prefer holistic services to target your mood condition. They can improve your mood and boost your mental and emotional well-being. They’re also proven to be safe and effective procedures. Still, make sure you’re getting these services from well-equipped and licensed establishments.

Ease Your Anxiety

Treating your other senses can also help relieve your anxiety; here’s where aromatherapy comes in. This procedure makes use of essential oils. You either breathe them in or apply them to your skin.

Practitioners believe the process activates some parts of our brain, like the limbic system. It’s responsible for several functions like emotions, behavior, and long-term memory. Aromatherapy shouldn’t replace your doctor’s prescribed medication. However, it might help ease your stress and anxiety and improve your sleep quality.

Your therapist may recommend this procedure if you prefer non-contact holistic services. Just remember that it should complement your therapy sessions and medication if you have a prescription. It shouldn’t replace seeing a professional.

To Wrap Up

Being a member of the Black community isn’t easy. Each day, you’re on guard and wary of the people around you. Hate isn’t a far-off possibility because of the rampant racism present. Because of this, so many Black people suffer from several mental health conditions.

It’s important to know that simply going to therapy cannot solve these concerns. These are problems that include entire systems, institutions, and cultures. To solve this problem of racism, ideals that promote such a mentality should be uprooted. While this is true, engaging in some form of therapy can still be beneficial to your mental health. And with better mental health, you’re stronger and more well-equipped to be a voice against racism.

Seeing a therapist can help you understand your situation and move forward with direction. Meanwhile, holistic services can help you relieve stress and reduce symptoms of anxiety and depression. These include chiropractic care, acupuncture, and massage therapy. On the other hand, if you prefer non-contact procedures, then aromatherapy may be to your liking. 

The journey you’re on isn’t an easy one. But remember, these things can help you become strong in your fight for equality. So if you need or want help, do not hesitate to seek it. Your life and well-being matter. Black lives matter.

Activities You Can Do At Home To Complement Your Therapy

Mental health disorders can affect anyone, young or old; male or female; black, brown, or white; queer or not. Many members of the LGBTQ+ community seek therapy for the same reason as cis-gendered folks. It can be due to depression, anxiety, stress, or other mental health issues. At the same time, people of color may seek counseling for these problems. 

People from these communities are exposed to more stigma and discrimination. They face prejudice from everywhere. It can be at work, school, their neighborhood, and even within their own families. This hate and prejudice can leave a severe impact on their mental well-being. 

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Thankfully, awareness and proper education are on the rise. More people are now supporting and promoting the rights of the LGBTQ+ and people of color. While we are still far from the ideal situation, progress is still progress. It’s good to know that several more people are choosing the path to equality and inclusivity.

We’re all hoping for the day to come where the stigma will be an ancient myth; for everyone to live with neither prejudice nor discrimination. While it’s good to think of the future, it’s also equally important to think of the present. It’s essential to take care of your mental health while fighting to end the stigma. There are many activities you can do at home to help your mental health. Read on to find out more about these practices and how you can adopt them.

Develop Your Own Personalized Self-Care Plan

In general, therapy won’t do you much good if you’re not willing to put in the work. Thus, you also have to make sure that you practice self-care. The concept of self-care may carry different meanings from person to person. However, it can be summarized as taking care of yourself physically, mentally, and emotionally. While self-care is a holistic practice, it is not a one-size-fits-all strategy. It is a personal journey that involves understanding your own needs. 

Even with that said, self-care need not be complicated. The very basis of it is physical well-being. Taking care of your body is necessary so that it will run efficiently. Doing so includes feeding your body the right amount of nutritious food. Once in a while, it’s good to treat yourself to your comfort food, too. Treating yourself now and then will make you feel good and not deprived. 

Another crucial aspect is getting enough sleep to recharge your body and mind. Being well-rested has both physical and mental benefits. Being physically active is essential, too. However, this does not necessarily mean you have to engage in a full-on workout program. Your exercise will depend on your needs and capabilities. If you’ve been sedentary for a while, it’s a good idea to introduce your body to aerobic activities first. You can try walking, jogging, and swimming.

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Meanwhile, taking care of your mental and emotional health will be unique for every person. For some, they may find energy and comfort from socializing with others. Having someone to talk to helps them relieve stress. Spending time with family and friends is also a way for them to unwind. That comes as no surprise since knowing that you are not alone in this world is reassuring. But for others, doing things alone is more relaxing. For introverts, spending time with themselves is also a great way to recharge. Some activities that you can try alone are fixing yourself a bubble bath, walking in the park, and reading a book.

Whatever practices you decide to include in your self-care routine, try to find ones that you enjoy. These do not need to be grand or luxurious. You can find the most sustainable self-care methods in the comforts of your own home. 

Find A Relaxing Activity Or Hobby

Another way to stimulate your mind is to find a new hobby. If you’ve been thinking of starting an activity, this is your sign. Research shows that indulging in a hobby reduces stress, anxiety, and bad moods. People who regularly engage in their hobbies are also less likely to develop depression. That’s because you feel more relaxed and happier. Having hobbies brings joy and enriches our lives.

 

If you’ve been feeling down mentally, engaging in a hobby can help put you in a better mood. There are many activities that you can do comfortably in your home. You can plant, knit, read, or even clean. For some people, tidying up is a relaxing activity. Whatever works for you, try your best to practice these activities regularly.

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Practice Gratitude Everyday 

It’s easy to forget the things we are thankful for, especially when we are feeling distressed. Facing discrimination or mental health disorders can take a massive space in our minds. So, you may find it challenging to think of anything else. However, when you succumb to the negativity in your life, it may be hard to recover.

The first step to moving forward is acknowledging these emotions. It’s okay if you don’t feel okay. But setting aside your feelings will not help. The next step is to seek positivity. When you know what your negative thoughts are, challenge them with positive sentiments. You can do this by reminding yourself of the things you are grateful for. Be specific. What exactly are you thankful for? Why are you grateful for these things? To help you re-affirm these, you can write them down in a journal. It will also be nice to look back on that journal a few years from now.

Wrapping It Up

Mental health is so much more than the absence of an illness. It involves taking care of your emotional, psychological, and social well-being. If you want to reap as much benefit from your therapy as possible, you should complement it with self-care. Luckily, you can do simple and fairly inexpensive activities at home to take care of yourself. We hope you gleaned some insights from this article and start implementing at least one of our suggestions in your self-care routine.

What Counselors Recommend For Treating Depression Without Medication

Dealing with depression, especially in severe cases, requires treatment which includes therapy and medication. Usually, these two work hand-in-hand to provide you with an assurance of controlled depressive symptoms. However, for some mild to moderate levels of depression, a healthcare professional may require you to work on other helpful strategies instead of taking prescribed drugs.

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For instance, you consulted your counselor about your mental state and told him that you want to get rid of your depression without taking any pills, then that is possible. But that will only work when your counselor assists you in the proper ways, which can include some of the things below.

Improving Mental Health Without Medication

The first thing you need to understand is that your mental and emotional health recovery lies within your ability to focus on the matter. If you are too preoccupied with other things and that you seemed to be a little hesitant with what you do, you will never achieve your goal of better health. So before making any decisions that can affect your overall well-being, you need to make sure that you are fully committed to it.

Exercise Regularly – You can try improving your mental health without taking medications by staying active. Regular exercise is much better than taking too many drugs because of its natural ability to release toxins and increase the production of happy hormones. Thus, a guaranteed reduced feeling of anxiety, stress, and depression is achieved. Other health benefits of exercise include lowering the risk of heart disease, lowering blood cholesterol levels and blood pressures in the body. It also greatly contributes to keeping your bones, muscles, and joints strong. Exercise also helps with weight management and quality sleep issues.

Eat A Balanced Diet – There is no greater quantity of happiness when you supply your body with the right amount of food. That explains why many people turn to their favorite food for comfort when they feel stressed, sad, anxious, and depressed. But it is essential to realize that not all food that you consume can provide benefits. Thus, instead of eating junk food and other foods that contain preservatives, try considering fruits and vegetables. Also, stick with a balanced meal that contains enough protein, vitamins, and minerals. That way, the food you consume can provide you with strong bones and teeth, heart health, improved memory and brain development, and better mood and energy levels.

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Talk To Someone – Dealing with mental health issues is related to emotional struggle. To somehow get rid of unwanted feelings and thoughts, always consider talking to someone about it. You must express yourself, whether good or bad. You need to understand the importance of venting out and releasing that buildup of emotional tension. Accept the fact that you can’t control things and that you need supportive people to be around. Talking about your issues with others allows you to look at the problem from a different perspective. Thus, stay in touch with your family and friends. Spend quality time with your loved ones, and make sure to allow yourself to feel special.

Avoid Toxicity – There are instances that you might feel as though you need to be worried to protect yourself in your relationships. However, this worry, if too much, can keep you from feeling compassionate towards yourself. In the worst case, you might eventually develop resentment and respond in selfish ways you never imagine you could. To avoid that, you need to set out rules and keep yourself away from toxicity. That way, you can manage your emotional and mental health better. Because if you keep on thinking negatively and surround yourself with lots of bad vibes, it could trigger the severity of your depression.

Practice Meditation – Another thing that your counselor might tell you to do to keep your mental state healthy is to meditate. Meditation is one of the most effective self-awareness strategies that allow you to focus on present things. It gives you an edge on seeing your problems from a different perspective. It helps you build skills in managing your thoughts, feelings, and reactions, especially on stressful occasions. Meditation increases your patience and tolerance and helps reduce negative emotions. It promotes overall wellness, too, by generating kindness towards yourself and to your environment. Meditation also helps in developing creativity, imagination, productivity, and increased memory.

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Takeaway

These useful suggestions are only a few of the things that your counselor might recommend to control your depressive symptoms. There are still many other methods you can try to do to keep your overall mental health stable. But in case you already tried everything you could, but you feel like your efforts are not paying off, seek professional help immediately. That way, your therapist can provide you with other alternative treatment that still does not require medication such as CBT or cognitive behavioral therapy.

 

 

 

Why Choose Online Counseling For Depression

Today’s generation is all about technology. People all over the world somehow understand the importance of technological reliability for industrial advantage. However, the use of technology is not limited to economic improvement only as it also contributes a lot to the massive changes in global communication. Technology, along with the internet, provides everyone with specific access to education, jobs, industries, platforms, news and information, and even healthcare services. Thus, there is a guarantee of convenience and right of use.

Talking about access, one of the important things that technology is already good at is counseling. Many individuals find it comfortable and convenient to seek help online, especially when dealing with mental health issues such as anxiety and depression. The advantages of online help make the psychological field more capable of creating a huge difference in mental health therapy, counseling, and treatment.

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What’s The Assurance Of Online Counseling’s Effectiveness?

According to some experts, online counseling offers a similar value of care to patients needing mental and emotional treatment despite not undergoing a face-to-face session. Perhaps that is due to the comfortable feeling of telling someone your struggle without personally showing yourself. It gives patients more time to think through their emotions and thoughts as to whether they genuinely want it out or not.

It is still essential to note that though many people engage in online counseling, sometimes it does not offer everyone the same beneficial results. Some individuals need adequate time to recover with their overall health requirements through online help, while others can’t seem to find effectiveness throughout the process. In case you are planning to undergo these treatments, consult your doctor first. That way, he can provide you with specific information in terms of your mental health needs.

Is There A Negative Side To Online Counseling?

Unfortunately, yes. To think about it further, a significant part of the counseling session is the patients’ capability to convey their emotional and mental health issues through expression. Often, these only become reliable information when it comes from individuals’ facial expressions, tone of voice, gestures, and body language.

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Another issue with online counseling is the patients’ ability to lie about the required details successively. As you can see, the therapy process usually starts with the therapists asking about a lot of useful information from the patients and uses it for a proper diagnosis. When patients are not cooperative enough and are not telling the truth, the diagnosis and coping methods will not work and fail eventually. It will only take so much of the patients’ and therapists’ time and exhaust both sides of the process.

On the other hand, let’s say the patients are more than willing to get better, but somehow their therapists or counselors are not working on the same page. It can still create a massive complication when the therapists are not that focused on helping their patients get better. You can’t blame them, though, because there are cases that these professional individuals also suffer from severe stress just by listening to other people’s rants and emotional crises. It happens, and there is no exemption since these healthcare providers are also human beings that experience stress, anxiety, and depression.

But perhaps it all depends on the individuals, especially when they genuinely require a sense of full recovery or want to discuss their mental health issues plainly. There is always the difference between wanting some help and wanting someone to listen. So, if people consider seeking a counselor’s advice, it would be advantageous, to be honest about everything. Of course, there is still the option of not telling every detail of the issue. But it is significantly important to keep in mind that patients must be open about certain information that can be useful in recovery.

What Makes Online Counseling Different From The Other Mental Health Treatments?

Apparently, online counseling does not offer an extraordinary solution compared to other mental health treatments. Experts dealing with medication and specific therapy know that providing a diagnosis is much better than just trying to rule out some emotional and traumatic issues that accompany patients’ anxiety and depression issues.

However, throughout the whole experience, patients should understand that they are not only exerting an effort to gain positive results because most counselors are trying everything they could to provide better and useful assistance to people who need more than just pills and therapy.

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Takeaway

This article might not have the full capacity to convince you about online counseling’s benefit. Still, I am sure some information in this writing is useful to your future mental health needs. Please take your time to read them again and understand some of the significant details.

 

Frequently Asked Questions About Gaining Control Over Your Anxiety

Lately, I always found myself staring at a black space. It is as if I suddenly felt electrocuted or something. The thoughts that lingered in my mind are taking me away from reality as it makes me want to focus more on things that are not even there. At first, I told myself, “maybe that is okay.” Maybe I do not entirely need to worry because I am confident that I can get rid of keeping my mental and emotional health busy. But I was wrong. I am dealing with anxiety, and honestly, I don’t like it, and I don’t want to live with it.

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When I think about it thoroughly, the one thing that stresses me right now is finical issues. Everything is intertwined together as they keep my thoughts busy for quite some time now. Like, I need to pay the rent and bills as some of them are already past due. Anxiety crawls up because I have these weird thoughts of becoming homeless and spending the nights on the streets with only my clothes on just because I couldn’t pay the rent. It scares me, you know.

You might see it as a minor reason, but somehow, deep inside me, it terrifies me to the extent that I don’t want to function anymore. I can say that my current anxiety is different from the previous conditions I experienced. It makes me feel emotionally drained and mentally weak.

Luckily, I don’t believe in waiting. I don’t believe in the idea that I need to take some time and expect this anxiety to go away. So instead of trying to hold me back, I managed to figure out a way to reduce my symptoms. Yes, I understand that the process will take a while. But at least, I am currently doing something for the betterment of my overall wellness. Here are the frequently asked questions that guided me through positivity.

Can you control anxiety with diet?

There aren’t any diet types that could cure anxiety, although watching what you put inside your mouth can help. You can try eating a breakfast that contains more protein because eating protein can make you feel fuller. Protein also keeps the body’s blood sugar levels stable. Then you’ll be more energized throughout the day.

How can I get anxiety under control without medication?

To try to get your anxiety under control, you can consider doing things such as getting physically active by exercising regularly. It does not have to be an extreme workout, though. As long as it keeps your body moves, that’s okay. It would also help if you can express how you feel to someone you trust. Talk to people and let them how about what you are dealing with. Also, spend an extra effort in eating three full meals a day, avoiding too much caffeine and alcohol, and scheduling the same bedtime as much as possible. Live in the present moment, find happiness, and focus on yourself.

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What to drink to calm nerves?

Foods and drinks that have been known to calm the nerves include yogurt, dark chocolate, green tea, salmon, and chamomile.

Suppose these are something that could help in a way to reduce your stress and anxiety, make it a habit. But before indulging, always know your limits. Consult an expert to know what fits your needs because some of these might cause side effects when taken too much.

What is bad anxiety?

Bad anxiety is sometimes a term that describes generalized anxiety disorder, which is a chronic type of anxiety, tension, and worry, even when there is no reason at all to be so.

Usually, you won’t get to know when your anxiety is bad not unless you suffer from sudden overwhelming feelings. There is a repetitive episode of fear and worry that peaks within minutes. It is known as a panic attack.

What vitamins help with anxiety?

Vitamins and supplements that aid with anxiety include vitamin B complex, L-theanine, L-theanine, magnesium, valerian root, and vitamin D.

But note, before taking any of these, consult your doctor first. That way, you can understand better the benefits of these vitamins and avoid possible damaging effects. Also, your doctor can assist you with the right amount of dosage that your mind and body need.

What foods trigger anxiety?

If you consume many fried food, candies, processed meat, cereals, high-fat dairy products, and pastries, you are at risk of becoming depressed and anxious.

If these are something you constantly consume, give yourself a break and gradually move away from them. Yes, it might be difficult to remove these foods from your diet instantly. But you have to stay motivated and think about the positive effects of getting rid of these unhealthy foods.

What does the Bible say About anxiety?

The Bible says, “Do not be anxious about anything, but in everything through prayer and supplication with thanksgiving, let your desires be known to God.”…” Therefore, I tell you, do not be anxious about your life, what you eat or drink, not of your body, what you put on.”

Does CBD help anxiety?

CBD has been increasingly used to alleviate anxiety. Experts suggest that CBD could help with both inducing sleep and keeping you awake when necessary for individuals who have insomnia. CBD is also one of the common options for treating several types of chronic pain.

Does ignoring anxiety make it go away?

Neglecting your anxiety symptoms does not make them disappear. Rather, the persistent thoughts linger.

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Is over planning a sign of anxiety?

Over-planning arises from anxiety. It is a means of coping with worry, which can provide people with a false feeling of control. Sometimes, it could even go too far when someone lacks flexibility when they have created too rigid or unrealistic goals.

Is Vitamin C good for anxiety?

Drinking vitamin C regularly might help improve mood. In other studies, participants claimed that vitamin C decreased their anxiety symptoms.

But then again, always consult your doctor first before taking any. These will prevent you from possible side effects and unwanted allergies.

 

Frequently Asked Questions About Mental Health Test

Mental health awareness is significantly one of the most discussed issues nowadays. Not only because it fits with the current pandemic situation but because people are now paying more attention to the debilitating effects of the symptoms. Many individuals are now putting an effort to help one another to witness how mental health problems impact childhood, social connection, community involvement, relationships, and life decisions.

But what exactly are the problems associated with mental health? Here are some of the answered frequently asked questions that might help out.

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Can anxiety make you stress? 

Yes. Stress is a known trigger of anxiety and often results in negative mood disorders and other mental health issues. Chronic stress can affect overall health, causing headaches, heart palpitations, skin rashes, chest pain, and high blood pressure. Thus, it is important to grasp anxiety symptoms as early as possible to prevent them from becoming an anxiety disorder.

If things are a bit too late, it is advisable to seek out immediate help and consult a licensed therapist.

 What is the Depression Anxiety Stress Scale? 

The Depression Anxiety Stress Scale or DASS assesses negative emotional symptoms. It is a self-report instrument used to measure subscales states of stress, anxiety, and depression. It uses a 4-point scale that ranges from 0 to 3 with 14 items in each subscale for the DASS 42 and scales seven items each subscale for the DASS 21.

 How do I know if I have stress or anxiety? 

You will know you are stressed and anxious when you experience mental, emotional, and physical symptoms. These can include anger, irritability, fatigue, digestive troubles, difficulty sleeping, and muscle pain. Also, when you are experiencing persistent worry and feelings of isolation, consult a professional immediately.

Though some of the symptoms may turn out o be a common thing, you mustn’t ignore them as it can take a toll on your life in the long run. It is significantly important that you recognize the warning signs of stress, anxiety, and depression so that you can deal with them accordingly.

 How can I stop worrying about stress? 

It is never easy to stop and get rid of unnecessary worries immediately. However, it would be best if you took away all the negative beliefs about it. You must stay positive and get moving. If your problem is solvable, start brainstorming and look for ways to accept the uncertainty. Be mindful of your strengths and weaknesses.

Never let your thoughts and emotions ruin your decisions. It is okay to get anxious at times because you can’t handle uncertainties. But it should not have to be your focus. There are things you can’t control, and that is okay. You don’t have to force yourself to solve some situations that are already emotionally and mentally exhausting. Allow yourself to breathe and think about alternative solutions.

 What are the five emotional signs of stress? 

The five emotional signs of stress are agitation, irritability, loneliness, isolation, and general unhappiness.

If you think you’re experiencing some of these at the same time, start processing self-care. Work on the things that can lift your mood and distract you for a while from stress. If it doesn’t help at all, try reaching out to a friend or family. Talk to them and share them your thoughts and feelings. Never deal with emotional stress alone, as it can be hard for you to regulate necessary emotions when battling anxiety and depression.

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 Can anxiety come on for no reason? 

Anxiety triggers can be different from one person to another. Though there are instances that the same individuals may experience the same situation, their level of anxiety tends to differ due to their emotional and mental ability. But for some people in general, anxiety attacks can occur for no apparent reason.

 How do you kill anxiety? 

Kill your anxiety by taking a deep breath. You need to question and realize your thoughts to manage to get away with calming visualization. Observe your emotional and mental state. If you think that you are getting out of control and the mental condition makes you dysfunctional, use positive self-talk. That way, you can regain your focus.

Convince yourself that you are always worth it. Practice speaking kind words to yourself and encourage good vibes. Look in the mirror and be grateful for what you have. Also, if you can redirect your thoughts to other things, do it. Focus on productive activities that can take you off from anxiety.

 Can anxiety ruin your life? 

Yes. Anxiety can leave a serious impact on every aspect of your life, such as your work, school, and relationship with other people. Anxiety can cause you physical problems, including palpitations, rapid heart rate, chest pain, high blood pressure, and heart disease.

 Does anxiety go away when you choose to ignore it? 

No. Ignoring your mental health problem will never solve anything. Though anxiety can be good, sometimes, an extreme sense of worry is dangerous to your emotional and mental health. If you think you can’t manage your anxiety, consult a medical professional immediately.

 What is bad anxiety? 

Anxiety can be good sometimes because it allows you to prepare yourself for possible upcoming danger. Anxiety automates the mind and body’s fight-flight response. However, it tends to be different for people with anxiety disorders because there is intense and steadfast worry and fears even when there is nothing to worry about. Often, anxiety disorders include episodes of intense fear or terror that turn into a panic mode.

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 Is feeling cold a sign of anxiety? 

People’s stress response is actively changing depending on the situation. It can cause several symptoms, such as chills and shivers.

But never generalize it, as your symptoms may still come from other sources. Pay attention to your overall wellbeing.

 Can you rewire your brain from anxiety? 

Yes. Fortunately, your brain can be rewired with the help of neuroplasticity. The process helps in deleting negative brain connections to improve or even get rid of anxiety altogether.

 What is the 333 rule for anxiety? 

The 333 rules for anxiety help a lot. It is where you look at things around you. From there, you name three things you see and include the sounds you hear. Then the last part is to move three parts of your body.

 How do I train my brain to stop anxiety? 

The convenient way of getting rid of your anxiety is to be conscious of your emotional and mental recovery. That way, you can focus on caring for yourself in any situation. It is okay to let things slip because you can never control things around you. Be mindful that the only way you can be mentally okay is through positivity.

With that, picture yourself in a positive state despite having bad situations. It would be nice also to look for alternative ways to cope with stress and anxiety. Don’t dwell on things that are not that necessary, and focus on improving your overall wellness.

 Does anxiety change your personality?

Unfortunately, mental illness can cause personality changes. Certain anxiety issues can automatically escalate to severe mental health problems like depression, bipolar disorder, and PTSD.

Insight

Stress, anxiety, and depression can be challenging. Thus, you must deal with mental health conditions with all your best efforts.

 

What Regular Aromatherapy Massage Does For My Mental Health

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I had always promised my mother that she could retire at the age of 50 and do everything she kept herself from while raising me on her own. As expected from a self-made woman, Mom declined my generous offer many times, saying, “You should save your money for your future family. I have a great job – no need to worry about me.”

I only got to fulfill my promise when my mother got diagnosed with goiter at 52 years old and was ordered by the doctor to stop most – if not all – of her stressful activities. The first thing that I asked her to stop doing was going to her job. As an account executive, Mom had to worry about the company’s expenses all the time, to the point that she could not rest during report or tax week. I thought my mother would still look for excuses, but I was pleasantly surprised when she filed her resignation letter the next day – effective immediately.

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Now, despite Mom’s seemingly high-profile job, it did not mean that she had six or seven figures in the bank. Fate did not smile kindly at our little family until she reached 40 years old, as that’s when she took on the executive role. But then, my mother had to pay for a massive loan that she needed to get during my first semester in college – if she didn’t, the bank would take our home, which my grandparents bequeathed to her. I remember telling Mom back then that I would go to a community college; however, she insisted that going to an Ivy League school would afford me the best opportunities in the world. Hence, my mother had been paying for everything even a few years after I graduated – even if I tried to take over that financial responsibility once I got a regular job.

Being A Breadwinner In The Family

When my mother retired, I already had a wife and two kids. Mom and Lisa (my wife) had always gotten along, so it was a no-brainer for Lisa to let my mother live alone when we had another bedroom in the house for her. She was kind enough to say, “If Mom was here, she could teach me her recipes, and I could drive her to her doctor’s appointments.” That made me grateful for my wife, thinking that that’s one less task for me to do.

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Regarding my salary, I could say that I earned more than an average American like a real estate agent in California. My kids went to an excellent Catholic school; Lisa did not need to work and help with the house bills. But since I decided to take care of Mom and pay all her bills, I felt the need to work double-time. I would leave the house earlier than usual and scout for potential places to buy and sell; I would not go home until I secured some clients. Sometimes, I would do an open house on the weekends to gain more customers. My entire family worried that I was overexerting myself, but I often said that I was okay. I was already the man of the house – I had to do my part well, even if it meant dealing with sore muscles.

Getting Aromatherapy Massage Regularly

I let go of many extracurricular activities that cost me a lot in the past, but one thing I could not get rid of was aromatherapy massage. My wife and I were already regulars at a spa near the house because we would take turns going there to soothe our aching muscles.

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The smell of the essential oils allowed me to focus on the expert hands of my masseuse as they glided all over my achy spots, which were usually my calves and back. It would genuinely hurt once the masseuse pressed hard on my sore muscles, but I typically gritted my teeth through the pain, knowing that I would come out feeling lighter and more relaxed. Truth be told, I tend to fall asleep halfway through the massage – that’s how calm I felt every time.

Without the regular aromatherapy massage, I might have lost my mind months before that. I immediately realized that I bit more than I could chew when I made my mother retire and handle all her bills, but I was not one to back away from my promises. I kept working hard to make ends meet and ensure that my family would not deal with hardships in the future. Every month’s hour-long massage session gave me a chance to stop thinking about work, which helped me find a balance between work and personal life.

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Final Thoughts

My mother had successful surgery for her goiter, thank you very much. My wife and I were still very much in love, and our kids were doing well. As for my job, I managed to build a real estate company – albeit a small one – and had a handful of agents working for me.

I say it’s all because of the regular massage therapy sessions that I have gotten that stabilized my mental health during those tough times.

The Fallacies Of Family Therapy

 

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There are several myths about family therapy, which include:

  1. Family therapy is just like traditional therapy.
  2. Family therapists have also thought that parents themselves are the root of their children’s issues.
  3. Family therapy involves the whole family going to therapy in all sessions.
  4. Family therapy is not effective.

 

Here are some facts that will undoubtedly straighten these fallacies.

A lot of people, when someone mentions ‘therapy’ to them, gets paranoid and immediately thinks about a person going in and out of a clinic, fiddling his hair, and talking to someone without any improvement at all. Well, the conventional talk therapy that typically takes several years with not-so-good results has gotten a negative reputation. And when parents learn about family therapy, they assume it’s another type of traditional therapy. This is the first fallacy about family therapy.

From the start, family therapy is described as something short and concise. This description caught my attention, which is why I turned to it in the first place. I used to be a behavioral therapist finding ways to reach out to my little patients and to yield quick results. My research let me to a family therapist who told me that child therapy could be successful after about seven sessions. Wow! Is that even plausible? But eventually, after a lot of talks and workshops with the therapist, I could swear that it was THE ONE that I was looking for. It wasn’t the conventional type of therapy that would take months or years. Family therapy was dedicated to resolving problems quickly and helping children and adults move forward the soonest time possible. It was then that I decided to study and practice family therapy – a brief type of therapy.

A lot of parents assume that when they go for family therapy, the therapist will tell them that it’s their fault why their children are suffering from their problems and worries. They think that they are asked to join the therapy primarily for this reason, which is why they already feel anxious if their child is sad or not doing well in school. And they don’t want to feel more devastated by being told by the therapist that their kids are problematic because of them in the first place. This is the second wrong impression of family therapy.

 

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Among the essential concepts of family therapy is the idea of joining. Here, the word ‘joining’ pertains to the therapist respecting and listening meticulously to each family member during a therapy session. He may make suggestions about better parenting styles, like being clear about reinforcing rewards and punishment, for example. They may also give recommendations to parents about modifying specific ways of communicating with their children, such as to try talking firmly instead of yelling or arguing in front of them, or to recommend that they establish rules about the use of electronic devices, screen time, or choosing healthy kinds of food. However, the family therapist knows that he should build a strong connection with the children or child in therapy as well as his or their parents for the whole process to be successful.

Parents And Therapist As A Team

 

Most often, people who learn about family therapy think that all family members should be in the room for every session. This very thought would worry the parents because they might have scheduling problems. Nowadays, it’s hard enough for the whole family to all be present for dinner once or twice weekly – much less ask all of them to be around for therapy at a scheduled time. This is the third fallacy of family therapy.

 

It is significant to note that the early family therapists used to prefer the whole family to be present in all the sessions. Still, most therapists of today, particularly the younger and more open-minded ones, don’t typically work that way. Initially, they would see the parents, along with the child, only during the first session. After that, the parents are asked to go together without their child. Often, the family therapist works with the parents more than they do with the child, and after the first session, they sometimes don’t see the child anymore. As for teens, the therapist might see them with their parents initially, then the parents alone, and then the teen alone or with a sibling for the weekly sessions.

 

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As a rule, family therapists find the sources of the child’s problem within his psyche or behavioral patterns, and his social background. A child can be sad or anxious because he saw his mom and dad fighting. A young girl bullies other kids at school because she’s troubled about the thought of her sick brother. A boy can have a lot of bad grades because he sees his favorite uncle or aunt failing in life. These may be harmless and incoherent circumstances to others, but to a family therapist, these are intertwined with unseen ropes. And they strive to make positive changes to the child’s background and way of thinking so that his behavior and mental being are improved, and his problems are resolved. Indeed, family therapy is effective in utilizing the connection and bond of the family to heal itself.

 

 

Lockdown Realizations – What Your Emotions Are Telling You

In this pandemic time, how do you deal with emotions you do not fully understand? How do you cater to the mental and emotional stress you do not know how to quite process? Do you repress what you feel because you become too afraid to admit that you are having issues with yourself? If you are confused about everything right now, that is okay. You do not have to pretend that you can handle things just because you don’t want people to view you as incapable and weak. Allow us to walk you through understanding what your emotions are trying to tell you.

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The Battle To Self-Awareness

Emotions serve to let you know how you are being affected by the things that have been going on with your life. It can be neither positive nor negative. It acts as signals that point you towards making the right response and help you make sense of what you are dealing with. While it may be uncomfortable and scary at times, understanding your emotions is vital to better understand yourself. These include recognizing your underlying wants, needs, and beliefs.

Happiness – One of the core emotions you experience is happiness. It is an emotion that often comes from the sense of safety and security that your loved ones give you. In this crisis, happiness allows you to stay positive despite the negative things around you. It reminds you that you should focus on things that you are grateful for having. It shows you that there are a lot more reasons not to quit. Not now, nor ever.

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Sadness – It is an emotion that comes in many forms. Its complexity contains varying degrees that manifest in a lot of different ways. But sadness is not always a bad thing. Honestly, in times of isolation, it allows you to heal your grief and process your thoughts. It makes you step back and reflect on yourself and your situation. It helps you better understand what the things that cause you so much pain are. It teaches you to concentrate on a broader perspective.

Loneliness – When you feel isolated from the people around you, you get lonely. At some point, it is a valid feeling that makes you value belongingness. As a human being, it is reasonable to desire social interaction to reconnect with people and yourself. Do not look at loneliness as something destructive because it aims to strengthen your emotional stability.

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Anticipation – During this pandemic time, anticipation is the most common emotions you can experience. It supports a psychological stage where you feel anxious, excited, and uncertain at the same time. But honestly, that is okay. It is your mental state that reminds you to look at things differently. It allows you to plan ahead of time so you can prepare for the future. It makes you get out of your comfort zone.

Anger – While most of the time, this emotion receives a bad connotation, anger can be a good emotion to experience. Yes, you get frustrated about not getting what you want because of a sudden change in your routines. That is why you sometimes lash out on something only to make yourself less helpless against the situation. But if you take the time to understand it, anger helps you act critically against your problem.

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Fear – Understandably, this emotion tops the rest from the list. With all the uncertainties everywhere, there is no escaping the feeling of fear. You don’t need to worry because fear is a primary survival mechanism meant to keep you safe from potential danger. But you need to keep in mind that you have to disregard fearing things that aren’t lethal. These include loss of control, uncertainty, failure, disappointments, and emotional vulnerability.

How Can Acupuncture Help With Weight Loss?

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The 2019 Acupuncture Conference I attended last year tackled how helpful acupuncture is to everyone. It does not only target a specific part, but it also solves the various problems of the whole body. What most people are unaware of is that acupuncture is also an effective method for weight loss. Here are the reasons why. 

Spearheads Healthy Digestion

Acupuncture quiets the fight-or-flight stress response of the nervous system. According to experts, this procedure also activates the parasympathetic system. This term refers to the body’s rest and digest stage. This activation leads to an improved stomach blood flow that aids digestion eliminates irritable bowel syndrome, and reduces bloating.

Reduces Cravings

Another way that acupuncture helps in weight loss is by reducing one’s cravings. A research experiment at Yale University found out that individuals who were addicted to cocaine but were able to receive acupuncture were less likely to consume drugs. It helped them kick or curb their addiction.

It goes the same with food. The reason behind this is because acupuncture alters the specific brain chemicals associated with food and cravings.

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Relieves Stress

Acupuncture is a cheap yet effective stress-reliever since it blocks the spikes in stress-induced hormones such as cortisol. At the same time, it also helps release the happy hormones, endorphins. The secretion of which does not only make you jolly, but it also adds to the calming effect of your body.

Managing your stress contributes to your weight maintenance. If you feel less stressed, then the tendency of drowning yourself with stress food will reduce as well.

Promotes Better Sleep

Acupuncture also improves our sleeping pattern, and once you have sustained this, there’s a significant possibility that it will contribute to weight loss. If you have sufficient high-quality sleep, your brain function will improve. Those who are sleep-deprived are more likely to be stressed, less focused, and snackers.

Take note, however, that you should not entirely rely on acupuncture alone. You should also partner this with exercise, proper diet, and a healthy lifestyle. Make sure to ask the services of a professional since this approach involves the central nervous system.