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.

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!

Could Mental Illness be the Cause of your Divorce?

We now live in a world where divorces are a common event, and unfortunately, it occurs more now than it ever has before. You might think that your divorce was only caused by falling out of love or some conflict between the two of you that could never be resolved, and while these are common causes for divorce, you might be interested to hear that it could have all been influenced by you or your partner’s mental health state.

 

At some point in our lives, we all face difficult times. Stress can cause lots of problems in all areas of your life, and that includes your marriage. It can bring on mental health issues such as anxiety, depression, PTSD, and more. Any one of those things can make you foggy-headed and irritable, making it more difficult to communicate the issues that you’re facing. When this happens, you might find yourself getting upset and arguing with your spouse more and more often. Regardless of whether it is you, your spouse, or both that is struggling, it’s no doubt that when stress levels are high, the tension between others grows more too.

 

Sometimes though, we later find out that the mental health issues were not caused by stress or trauma alone, but by a personality disorder such as narcissism or borderline personality disorder. Being married to someone with those kinds of mental health issues can be a real and constant challenge.

 

If you are the one suffering from any sort of mental health issues, the best thing to do is to try to get some professional help. It can be hard for your spouse to have to handle everything all on their own, and they shouldn’t have to.

 

If you are the one supporting a spouse that is struggling, just remember to be calm, patient, and understanding with them, but do not accept any sort of abuse. Your partner is likely going through some difficult stuff and could use all the support that they can get. Give them your shoulder to lean on, but don’t let them drag you down either.

 

If both of you are dealing with stressful situations or have experienced trauma together, you might want to consider getting couples therapy or marriage counseling. It can be difficult to be a support for someone else when you need lots of support too, and marriage counseling can go a long way in ensuring that there is proper communication going on about each other’s needs.

 

If you have suffered through a divorce that was caused by mental illness, regardless of whether it was you, them, or the both of you that were going through a rough time, just know that it is not your fault.

 

A lot of things can happen to you in this life that you have no control over. But you can control how you deal with it. There are a lot of things that you alone simply cannot fix, and it is important that you don’t dwell on those things. Instead, focus on yourself. Your only responsibility now is to focus on growing stronger and getting better. You are strong and capable of achieving anything you set your mind to!

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.

Overcoming Avoidance

In a previous blog, we talked about avoidance as a symptom of PTSD. It’s an easy go-to for coping with the trauma that you had to face. While there are times where using avoidance maneuvers can actually be a good thing, it’s no longer a good thing when you do it all the time.

 

Avoidance has its time and place but it’s important to know when and where you should use it in your daily life. Sometimes, you need to think about other things and distract yourself when you’re out in public, hanging out with friends and family, or doing work. This way, you can be in the moment without your trauma getting in the way. But the thoughts and emotions that arise throughout the day will still eventually need to be dealt with.

 

When a time comes where you can actually parse out those things, you might find yourself no longer wanting to. After all, if you could shove all those annoying thoughts and feelings aside before, why not do the same now? But continuing to avoid what’s inside of you will lead to it all building up and coming out later in much more unhealthy ways.

 

Sometimes you just need to let everything out, whether that’s talking and venting to a friend, family member, or your therapist. Those boxes in your mind that you closed up earlier in the day or week are going to have to be gone through at some point. You need an outlet so that you can use avoidance in a healthy way and still be able to overcome your trauma.

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.