3 Ways You Can Improve Your Mental Health Right Now

Being diagnosed with a mental illness can be a lot to take in. But even if you don’t have a diagnosis, everyone goes through struggles and deals with high stress at times. Getting professional help and the right medications are sometimes necessary in order for you to get the relief that you need, but if you’re looking for a quick solution, there are a few things you can try. These tips won’t make your problems go away, and are certainly not intended to take the place of professional help. But they can help you improve your mental health little by little. Here are 3 ways that you can improve your mental health right now:

 

  1. Breathe

Have you begun to start breathing more heavily than normal? Maybe you’re even holding your breath without realizing it. You might not be able to control the things that are going on around you, but you can control your body and your breathing. Try some different breathing exercises such as inhaling and exhaling in beats of 4, as this will help you feel calmer and more in control.

 

  1. Think on the Bright Side

Look around you, think of all of the good things that could come out of the situation, and focus on that. You can also try repeating positive affirmations to yourself.

 

  1. Practice Self Care

The body and mind go hand in hand, so make sure you are taking care of yourself by eating healthy, getting lots of sleep, and practicing good hygiene.

 

These might all be minor ways to help with your mental health, but all of those little steps can add up and go a long way in making a difference in your life.

Advertisements

3 Positive Affirmations to Get You Through Each Day

Life can get pretty hard sometimes, and while you can’t always change the events that occur in your life, you can change the way that you handle them. It’s a well-known fact that thinking more positively can actually improve your mood and even your mental health! With daily affirmations, you can rewire your brain, training yourself to think more positive, adding overall improvement your life just with your focused thoughts. Repeating positive affirmations to yourself can even help fight issues such as depression and anxiety, so I’m going to give you 3 positive affirmations to help you get through each day!

 

  1. Today is going to be a great day!

This is a great affirmation to start the day out with. When getting ready, smile at yourself in the mirror and tell yourself that yes, no matter what gets thrown your way, today is going to be a great day. You get to decide how your day goes and you are deciding that it will go great!

 

  1. I can accomplish anything!

Everyone is faced with doubt at some point or another in their lives. Who doesn’t have a few doubts every now and then? But the key thing to remember is to not let those negative thoughts get to you. Brush them aside and replace them with positive affirmations instead! Don’t let yourself start thinking “I can’t do this” or “I can’t take anymore.” Turn those thoughts around immediately and tell yourself that you can do it and you can accomplish anything. That goes for things like getting out of bed, as well as things like working towards your career goals. This affirmation works for just about anything you want or need to do.

 

  1. I am enough.

There are going to be times that you feel hopeless and worthless. But you are enough. While it’s great to have big goals and try to achieve them, sometimes we all need a break. Don’t feel bad for taking a day off every now and then, and don’t let yourself start thinking that you’re not good enough for something or someone. Whenever you feel those negative thoughts creeping up again, stop them in their tracks by reminding yourself that you are enough right where you are and just as you are.

 

Feel free to also come up with your own affirmations to get you through each day. If you struggle with self-confidence, maybe try something along the lines of “I am beautiful just the way I am,” or whatever you feel works for you! If you just went through a break-up, consider telling yourself “I am strong, independent, and deserving of love.” The key is to choose affirmations that you feel are the best for you.

 

Just keep thinking positively and reminding yourself that you’ve got this! Having the right mindset will open up so many more great opportunities for you and even help you get through all of the bad stuff. Soon, you’ll be on your way to feeling better and accomplishing more than you ever imagined!

PTSD in Children and Teens

We talk about PTSD in adult quite frequently in this blog, but adults aren’t the only ones who can suffer. Children and teens can develop PTSD after a traumatic event too, but they might show different symptoms.

 

So how can you tell if your child has PTSD? There are various signs to look out for.

 

If your child is between 5 and 12 years old, you might notice them behaving differently. They might start reenacting the event through play. For example, if they witnessed a shooting, they might be drawn more to shooting games. They might also start avoiding certain things if they see a pattern of events. This because the child thinks that they can predict when another bad thing is about to happen, based on things that happened before the traumatic event.

 

If your child is between the age of 12 and 18, they might begin acting impulsively and aggressively. You might think this is typical teenage behavior, but don’t be fooled. The older they are, the more similar their symptoms will be to those of adults with PTSD, but don’t overlook their impulsivity and more aggressive behaviors.

 

If the family has gone through trauma, it’s always a good idea to get the entire family into therapy. If you know or even think your child has gone through some trauma, it’s always best to get them into therapy too, even if you’re unsure of what caused their odd behavior. It’s important to catch PTSD early on in childhood and it’s always better to be safe than sorry.

Dealing with Trauma Anniversaries

Valentine’s Day was just this past week, and while this day was filled with love and romance for many, it was filled with heartache and suffering for others. Valentine’s Day, just like any holiday or anniversary, can be a hard thing to go through, especially if you have PTSD.

 

Anniversaries are usually seen as a positive thing, something you look forward to and plan for. You celebrate the anniversary of your relationship or wedding, and even birthdays. But some anniversaries aren’t quite so cheery. It can be difficult when you lose a loved one, break off a serious relationship, or experience any sort of traumatic event, and PTSD can be the result of these things. The event itself can be hard enough, but when the anniversary date for it rolls around, you might find yourself experiencing the struggle all over again.

 

Oftentimes, the anniversary of the traumatic event can cause your PTSD to really flare up. Depression, guilt, and shame might begin to set in as you think about the event. Triggers that you thought you had overcome now take hold of you once again, and you begin to experience flashbacks and panic attacks.

 

If it’s been long enough since the traumatic event, you’ll begin to notice these anniversary patterns and you might start avoiding certain places, people, and any other triggers related to the event. Before the anniversary even arrives, you might feel nervous and on edge as you dread the upcoming day.

 

Anniversaries of traumatic events are definitely no fun so it might help to be prepared for when the day comes. The right way to approach the trauma-related anniversary truly depends on the person and what the trauma is. For some, they feel closure and relief by doing something in honor of the event. This could be visiting the grave of someone they lost, donating or volunteering to help disaster relief, or simply taking a few moments of silence.

 

For others, like rape victims, for example, the best thing to do is avoid thinking about the event and try to completely distract themselves. This is where planning ahead is really important. Maybe plan for a fun day with family or friends, spend the day out in town, go to a movie, or do anything that you know will keep your mind busy.

 

If you’re unsure of how to handle the upcoming dreaded day, then talk to your therapist. They are trained to know how to handle these situations, and, being your therapist, they should know what way of coping should work best for you. Your therapist is there to help you in any way that they can.

 

The anniversary date of your traumatic event might feel like it lasts forever, but that day will soon pass too. Sometimes though, the feelings that arise from the anniversary can last up to a few weeks, and that’s okay. Take all the time you need to process and cope with the event, and know that it does get better from here on out. Healing from PTSD is possible.

 

Edna Foa – a Huge Influencer on the Treatment of PTSD

When you think of who would be the most influential in this world, who do you think of? Maybe it’s one of the presidents, a celebrity, or even a well-known scientist. Time Magazine has composed a list of the Top 100 Influential people in the world, and while it does include those kinds of people, it also has one name that you might not expect. Her name is Edna Foa.

 

Edna Foa, MD, is a huge influence in the world of mental health and PTSD, and she has been a  big success in finding ways to help those that struggle with trauma. So much so that she’s earned a spot in the list of 100 most influential people in the world.

 

If you suffer from any mental illness, especially PTSD, you should know her name for how much she has given us. She first began by studying post-rape trauma. It was a good field to be in, and there was a lot to learn there. In 2000 though, when she when on sabbatical with her husband, was when she really found her calling. They went to Israel, and just 5 days after getting there, the second intifadeh began. This encouraged Foa to begin focusing on combat-related PTSD.

 

Edna Foa then came to create a form of therapy called Prolonged Exposure, or PE, and the results of this technique were incredible. They just couldn’t be ignored.

 

PE therapy works by first figuring out what thoughts and situations trigger the PTSD patient. Then, the patient is slowly exposed to their fears so that they can work on overcoming them. This starts out by first dragging up the memories that the person carries, and going through them bit by bit and unraveling everything that’s beneath the surface. Once this is done, they eventually begin to face their fears by being physically exposed to them. These fear can be certain places and even specific circumstances.

 

The results of this treatment just couldn’t be overlooked, and PTSD sufferers usually felt better within just 12 weeks. No other form of treatment seemed to be this effective. PE has made a hugely positive impact on the way that we now treat PTSD, and more and more people are able to get the relief that they need from it. Even the military has picked it up and uses it to treat combat-related PTSD, those that have suffered in war and battle.

 

If you’d like to know more about Edna Foa and what she has done for the treatment of PTSD and other mental health issues, she has many published books and articles that you can check out. A great one is “PTSD: Treatment Efficacy and Future Directions”  for Psychiatric Times. She has truly made a big difference in this world, and it has earned her a spot on the list of Top 100 influencers in the world. PTSD is a serious illness to have to battle, but healing is more possible than ever thanks to people like Edna Foa.

 

Long-Term Effects of PTSD

We think of PTSD as only a problem that we suffer from mentally. We feel fear, anxiety, and hopelessness. It affects our memory and our ways of thinking. It’s a lot to deal with, but it’s only mental, right?

 

Wrong.

 

Many studies are now showing that PTSD can have some seriously dangerous physical effects if you suffer long-term. Problems such as hypertension, hyperlipidemia, and obesity can begin to occur as a result of long-term PTSD.

 

Hypertension can easily be a result of stress, and when you have PTSD, you know that you are put under stress constantly. Even daily tasks can become too much to handle at times, but the result, if you don’t try to seek the help you need, could be hypertension.

 

Hyperlipidemia is when you have unusually high amounts of fats and lipids in your bloodstream. This can cause all kinds of scary problems such as blood clots and even heart attacks and strokes. A number of things could cause this to happen when you have PTSD for an extended period of time. It could simply be that your stress has caused you to start making less healthy food choices and stop going to the gym, or it could be something else.

 

Obesity is yet another common effect of long-term PTSD. It could be caused by making unhealthy choices in the moment of feeling stressed and overwhelmed, or it could also be that your body is trying to store up the energy for when it needs it. Your physical body panics too.

 

The reasons why long-term PTSD causing these issues might not be completely known. But we do know that suffering for a long time can lead to hypertension, hyperlipidemia, and obesity. The best thing to do is to seek out the help you need and try to continue making healthy choices. Talk with your therapist and your doctor to figure out the best solution that will work for you.

Are Narcissists Incurable?

Are narcissists incurable? It’s a question that man of us must ask ourselves when faced with the dilemma of having a loved one in our lives who suffers from Narcissistic Personality Disorder. It’s a question that we may not actually want the answer to, because it’s more complicated than it seems. So what is it that makes a narcissist seem so incurable? Lack of reasoning and feeling, plus the distortion of memories are all factors.

 

Lack of Reasoning – In order for someone to receive help and benefit from it, the person must first realize that there is a problem to be dealt with. If you think you have everything under control, you don’t need help. This is the mindset of the narcissist. They always believe that they are superior and better than everyone else, therefore, it must be everyone else who has a problem. When finally confronted with the issue at hand, they will still most likely refuse that anything is wrong, and this is because they lack reasoning. They are unable to see past their own ego and look at the logic of everything before them.

 

Lack of Feeling – Secondly, narcissists lack a lot of feelings. Even if they are able to realize that they are the problem, they probably won’t feel any guilt or remorse for it. They don’t care that they are causing problems for other people because the narcissist isn’t the one getting hurt. They don’t feel empathy for others, and this issue alone can stop them from ever being cured.

 

Distorted Memories – Thirdly, narcissists can have distorted memories. This means that their memory can be changed in their mind so that it was them that was victimized. The narcissist always thinks of themselves, so much so that they begin to distort the memory in their mind to make it seem as though it was actually the other person who was attacking them instead. This is also due, in part, to their lack of the ability to properly reason. This is a serious thing because it can, in the narcissist’s mind, reinforce the idea that the narcissist did nothing wrong. They truly believe they are innocent in all matters because that is what their memory tells them. How can a narcissist begin to get help for what they have done if they don’t even remember what happened? The narcissist will think “What? I didn’t really say that. I would have remembered it if I had.” But their memory has blocked out the bad parts about themselves so that they can continue on living in a distorted bliss and hurting everyone in their path.

 

These are the qualities of the narcissist that make them seem completely incurable. In order for them to make the much needed changes, they will have to face these facts and come to terms with them. In order to do that, they will need to have a deep trust in the people that are willing to help them, if the narcissist can ever accept that they need help.