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!

Setting Boundaries with PTSD

When it comes to overcoming PTSD, setting boundaries is a crucial part of your recovery. There are many different kinds of boundaries that you might need to set, and these are going to depend on your own personal needs and preferences. The most important thing to remember when setting any sort of boundaries is that you need to be practicing open and honest communication. If you know that certain places and things are going to trigger you, everyone else around you might not. Communicating these things to them can go a long way in helping you, and helping them to help you.

 

If you’re in therapy, you might find yourself feeling uncomfortable with the things that your therapist wants you to talk about. Or, if you’re doing exposure therapy, your therapist might be moving you along too quickly.  If either of these is the case, it’s perfectly okay to tell them that you’re not ready to go there yet. Communicating this to them can help them to know where you are in your progress, and help you to go at a pace that works for you. After all, no one knows yourself better than you do, and that includes your therapist.

 

Another boundary to remember when taking therapy is that your relationship with your therapist should remain friendly, yet professional. Thinking that you have feelings for someone who you share private details of your life with can be an easy thing to do, and can even be a normal outcome. But acting on these feelings is not, and keeping things purely professional is a strict boundary that you should always keep with your therapist.

 

You should also consider setting boundaries with your family and friends. Again, communication is really important here. The people that you have in your life might not know your trigger points, and they can only have an idea if you tell them. Sometimes this is difficult to do because you don’t want to have to admit weaknesses to them, or you don’t want to seem like a burden. Your triggers are not weaknesses, and telling your loved ones can actually help them to help you.

 

It also helps if they know more about PTSD. Sometimes, friends and family can make things worse without meaning to. If they don’t realize the seriousness of what you’re asking them, they might think that overstepping your boundaries is a harmless game. You can help to educate them by giving them informational pamphlets or even inviting them to one of your therapy sessions.

 

If someone you know violates the boundaries that you set, it’s also important to enforce them. Set consequences and let them know what those consequences are. Stop spending time with those that don’t respect your boundaries or that make you feel less than you really are. Instead, hang out with those that support you and help lift you up. This will help you develop into a stronger person and lead you on your way to healing from your PTSD.

Do Narcissists Live in a Complete Fantasy?

If you want to be able to understand a narcissist, you must first realize that they believe that the world really does revolve around them. They are called narcissists, after all. They believe that they deserve to have anything and everything they want, and they shouldn’t have to do anything in order to get it. Instead, they want everything handed to them. While it’s completely normal to dream big and have grandiose goals, it’s not normal to expect them to be handed to you on a silver platter. Their goals are usually pretty unrealistic too, such as expecting to walk into a job interview and instantly become the new boss with no prior work experience or becoming rich and famous instantly overnight by writing a few short poems. Unfortunately, these kinds of examples the regular thought processes of a narcissist.

 

This mindset, while not sounding very promising as far as achieving results, still might not sound very harmful. Until you take into consideration that this person is living in a fantasy world, completely disconnected from reality. The problem is that they expect everyone else to want to live in that fantasy world too. They believe that everyone thinks very highly of them as if they have already achieved their unrealistic goals, and they yearn for compliments and praise from everyone around them.

 

But what happens when the narcissist stops getting that positive attention that they so desperately need in order to thrive in their made-up world of perfection?

 

To the narcissist, they think that surely someone else is the reason behind their failed success. After all, they are perfect, and everyone else thinks so too! So why don’t they have everything they desire? These thoughts are what cause the narcissist to begin lashing out at those that are closest to them. They blame their partners and children, thinking that if it weren’t for those people, they’d have their way. Or maybe if everyone was as wonderful as they are, then they could all help the narcissist, instead of making things worse.

 

The narcissist’s natural response is to look for someone to be their scapegoat because the narcissist thinks that they can never do anything wrong. If you are in a relationship with a narcissist, their high expectations of themselves might actually fall on you as your responsibility so they don’t have to take the blame when they aren’t successful. If their goal is to become famous and they just can’t seem to find a way to make it work, they will likely expect you to do it for them. Then afterward, when you fail at these unrealistic requests too, they will begin to attack you and eventually come to resent you for failing them. After all, they trusted and counted on you to do just this one thing for them. Because to them, they didn’t ask a lot from you. Living in their fantasy world, they truly believed that they weren’t asking for much, and you couldn’t even do a simple task. They will make you feel like the failure and tell you how terrible you are, but don’t let this all get to you.

 

You are not the crazy one – they are. And that is something that’s very important to remember. They will make you feel crazy, but it’s your job to keep your head held high and don’t let them get into it and take over.

Unspoken Symptoms Of PTSD: Extreme Reactions to Memories

PTSD is usually caused by a very traumatic event in a person’s life, but sometimes it seems as though dealing with the PTSD afterward is worse than the actual event itself. One of the common side effects of PTSD is flashbacks. This is where the sufferer begins to remember the event vividly as if completely reliving the situation all over again. Even for those that don’t have PTSD, they know that those that do can suffer from flashbacks.

 

But sometimes, it’s not just flashbacks that they have to deal with. Those with PTSD can have extreme reactions to anything that reminds them of the terrible event, and these reactions include more than just the common flashbacks.

 

Extreme reactions can include but are not limited to fast heart rate, hyperventilating, nausea, tension, stress, vomiting, and sweating. That’s a lot for a person to have to deal with on a regular basis, and if not dealt with properly, these extreme reactions can also turn into intense flashbacks.

 

The best thing to do is to try to avoid things that you know are trigger points for you. You should also seek out therapy to learn healthy coping mechanisms and learn to eventually overcome your fears.

 

If you know someone with PTSD, try to learn their trigger points and make an effort to not bring them up around that person. If you find yourself in a situation where they begin showing extreme reactions, just stay calm and try to give them your full support.

Unspoken Symptoms of PTSD: Migraines

There are a lot of symptoms that come along with having PTSD. Some are fairly common and well talked about, such as flashbacks and anxiety. But there are some symptoms that you may not even realize are part of your PTSD. If you suffer from headaches regularly, and if those headaches seem to get so bad that you can no longer see straight and you feel the need to vomit, PTSD might be the culprit for it.

 

This is especially true for men. Although women are actually three times more likely to have either migraines or PTSD than men, men are more likely to have both at the same time. Basically, the chances of migraines being caused by PTSD are greater in men than in women.

 

PTSD is serious stuff, and it not only effects just what happens inside your head. It can be physically painful to relive your trauma over and over again. Your thoughts begin to take over and you can feel the panic rising. Your muscles tense up, your blood pressure rises, and your body releases all kinds of chemicals associated with fight or flight mode. Any one of these things can cause a headache on their own, but when you combine them all together, you get the perfect recipe for a serious migraine.

 

If you’re having headaches due to your PTSD, learn what your triggers are so you can avoid them in the future. Practice good self-care, and even consider taking some medication to help alleviate a headache when you feel one coming on.