![Consider writing or journaling about what you’re experiencing. Then, when the feelings lift, write
about that, too. ResearchTrusted Source has shown that keeping a journal can be a beneficial
add-on method for managing mental health conditions.
Writing down your thoughts can help you express what you’re feeling more clearly. It can also
help you keep track of what symptoms you’re having each day and identify what causes them.
You can make a goal to write for a few minutes each day or week. Most importantly, what you
want to write about is completely up to you.
14. Try something new entirely
When you do the same thing day after day, you use the same parts of your brain.
Research shows doing new things can feel rewarding improve your overall well-being and
strengthen your social relationships.
To reap these benefits, consider trying a new sport, taking a creative class, or learning a new
cooking technique.
15. Volunteering can be a great way to do both
Knock out a few birds with one stone spending time with other people and doing something new
by volunteering and giving your time to someone or something else.
You may be used to receiving help from friends, but reaching out and providing help may
actually improve your mental health more.
Bonus: People who volunteer experience physical benefits, too. This includes a lowered
riskTrusted Source of hypertension.
Anxiety
What exactly is Anxiety?
We’ve all heard the term anxiety, we’ve all experienced it. But defining anxiety is a whole lot
harder. For each person it feels different and manifests in very different ways. But to define it,
anxiety is the body and mind’s reaction to stressful and dangerous ideas before a specific event.
There is a sense of a persistent worry and fear about the everyday. Anxiety is the dread of what
is to come.
The American Psychological Association defines anxiety as “an emotion characterized by
feelings of tension, worried thoughts and physical changes like increased blood pressure.”[1]](https://image.slidesharecdn.com/untitleddocument5-230227213354-a3ee3f96/85/Overcoming-Depression-and-Anxiety-6-320.jpg)
![Adults and Children experience anxiety. And anxiety can last for minutes or days at a time.
These feelings might arise before the first day of school, not knowing what it might entail, going
to work with a deadline coming up, giving a big speech over zoom, or when PMS arises for
women.
How does your anxiety manifest?
There are all different kinds of anxiety. It is also important to note that anxiety is different
depending on each unique person. The body experiences anxiety when it goes into a fight or
flight type of high alert.
There is no specific model of anxiety, but here are some common physical factors, anxiety can
reveal itself in the body physically as rapid or intense breathing, sweating, feeling tired, or a
faster heart rate. It might just feel like butterflies in the stomach or it can result in nightmares
and panic attacks. Depending on the situation, the physicalized anxiety can also change. Your
anxiety won’t always feel the same in your body.
But the other concerns that can be created are the feelings that are the mental issues that come
with anxiety. Our feelings can become all-consuming and interfere with daily living, we feel this
when we have our period. Anxiety is a common symptom women experience during PMS, the
time right before the period. About 80% of women encounter some form of PMS and anxiety is
one of many types of emotional symptoms like stress and irritability that girls can endure.
Anxiety is a normal occurrence for most people. These feelings could appear when you move
to a new place, start something new, are leading a group of people, and can actually push you
to work harder to do your best in these situations. But at the same time, overwhelming anxiety
can also crop up during your menstrual cycle and feel completely overwhelming during PMS.
What causes anxiety?
Scientists and doctors don’t completely understand what causes anxiety, according the Mayo
Clinic, “Life experiences such as traumatic events appear to trigger anxiety disorders in people
who are already prone to anxiety. Inherited traits also can be a factor.”[2] The National Institute
of Mental Health echoes this saying that genetic and environmental factors play a role in
developing anxiety and an anxiety disorder.[3]
An anxiety disorder is different from generalized anxiety. Everyone experiences anxiety at
points in their lives. But an anxiety disorder is when the anxiety doesn’t go away for weeks or
months at a time.
According to the Mayo Clinic these factors could increase your risk of developing an anxiety
disorder:](https://image.slidesharecdn.com/untitleddocument5-230227213354-a3ee3f96/85/Overcoming-Depression-and-Anxiety-7-320.jpg)
Overcoming Depression and Anxiety
- 1. Dealing with depression, Anxiety and many more Depression Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems. Depression causes over half of all suicides worldwide, and the rate of treatment for those suffering from depression is poor. In the U.S., 64% of those with major depressive disorder are seriously impaired in their inability to function. Yet only 65% of everyone experiencing clinical depression gets treatment. These numbers are far worse in poorer countries. Yet most people respond well to treatment when obtained. Depression is very often mistaken for poor character and the person suffering from it is blamed, shamed, and/or judged for his/her lack of interest, responsibility, participation, and ability to “just get over it. FACTS ABOUT DEPRESSION * Major or clinical depression is a mood disorder and very different from the passing feeling of being “depressed” that many people experience, which is often a passing feeling related to particular circumstances or an event. Major depressive disorder or clinical depression is persistent – it lasts at least two weeks – and greatly impacts daily functioning. * The average age for the first episode of depression is 32.5. However, depression is most prevalent in adolescence and young adults. About 15% of adolescents and young adults will experience depression. * The earliest age children experience depression is dropping. In fact, studies show that children as young as three can be diagnosed with clinical depression and their signs of depression are the same as those among adolescents and adults. Depression can also occur following the birth of a child. This is called postpartum depression. * Mental Health First Responders need to know that clinical depression manifests in a wide variety of ways, some of them surprising and counter intuitive. Depression is not always the person who can’t get out of bed. It is sometimes the person who is angry and irritable much of the time. It can often look like laziness, meanness, rudeness, or just being a “bad” friend, partner, roommate, coworker, etc. SIGNS / SYMPTOMS OF DEPRESSION Although depression may occur only once during your life, people typically have multiple episodes. During these episodes, symptoms occur most of the day nearly every day. You can recognize signs of depression from the following thoughts, feelings, and behavior: * Feelings of sadness, tearfulness, emptiness, or hopelessness
- 2. * Anxiety, agitation, or restlessness * Behavior that looks like extreme laziness, rudeness, or disregard for others * Angry outbursts, irritability or frustration, even over small matters * Feeling misunderstood and extremely sensitive * Loss of interest or pleasure in most or all normal activities * Social withdrawal * Inability to return calls, texts, emails * Agreeing to go out then cancelling plans * Staying in bedroom/isolating * Sleep disturbances, including insomnia or sleeping too much * Tiredness and lack of energy, so even small tasks take extra effort or become impossible * Poor self-care * Failure to do chores/participate in housekeeping tasks * Inability to bond with or care for a newborn. * Not doing homework * Missing class or work * Reduced appetite and weight loss or increased cravings for food and weight gain * Unexplained physical problems, such as back pain or headaches * Slowed thinking, speaking, or body movements * Feelings of worthlessness or guilt * Fixating on past failures or self-blame * Trouble thinking, concentrating, making decisions and remembering things. SIGNS OF DEPRESSION IN CHILDREN & TEENS Common signs and symptoms of depression in children and teenagers can include those of adults, but there can be some differences. In Children, Additional Signs of Depression May Include: * Clinginess * Refusing to go to school In Adolescents, Additional Signs May Include: * Poor performance or poor attendance at school * Using recreational drugs or alcohol * Self-harm How to Navigate Depression: 22 Things to Try There are a number of steps you can take to manage, and navigate depression. Making small changes to your daily routine, diet, and lifestyle habits can all have a positive effect.
- 3. 1. Meet yourself where you are Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles. The key to navigating depression is to be open, accepting, and loving toward yourself and what you’re going through. Every day with this disorder is different. It’s important to take your mental health seriously and accept that where you are right now isn’t where you’ll always be. 2. If you’re up for exercise, consider a walk around the block On days when you feel as if you can’t get out of bed, exercise may seem like the last thing you’d want to do. However, exercise and physical activity can help to lower symptoms of depression and boost energy levels. ResearchTrusted Source suggests that, for some people, exercise can be as effective as medication at relieving depression symptoms. It may also help preventTrusted Source future depressive episodes. Even when you have the feeling that you’re unable to or have very little energy, see if you’d be willing to do the opposite of what your mood is telling you to do, such as curling up in bed. Instead, set a small goal for yourself, such as taking a walk around the block. 3. Know that today isn’t indicative of tomorrow Internal emotions and thoughts can change from day to day. Tracking experiences through journaling or keeping a mood diary can help to remember this. If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you haven’t lost tomorrow’s opportunity to try again. Give yourself the grace to accept that while some days will be difficult, some days will also be less difficult. Try to look forward to tomorrow’s fresh start. 4. Assess the parts instead of generalizing the whole Depression can tinge recollections with difficult emotions. You may find yourself focusing on things that are unhelpful or perceived as difficult. Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was meaningful about the event or day. You can track what you achieved that day, and which activities were enjoyable.
- 4. Seeing the weight you’re giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were helpful. 5. Do the opposite of what the ‘depression voice’ suggests The automatic, unhelpful voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to work through it. If you believe an event won’t be fun or worth your time, say to yourself, “You might be right, but it’ll be better than just sitting here another night.” You may soon see the automatic thought isn’t always helpful. 6. Set attainable goals A lengthy to-do list may be so weighty that you’d rather do nothing. Instead of compiling a long list of tasks, consider setting smaller goals. Setting and accomplishing these goals can provide a sense of control and accomplishment, and help with motivation. Attainable goals can include: Don’t clean the house; take the trash out. Don’t do all the laundry that’s piled up; just sort the piles by color. Don’t clear out your entire email inbox; just address any time-sensitive messages. When you’ve done a small thing, set your eyes on another small thing, and then another. This way, you have a list of tangible achievements and not an untouched to-do list. 7. Reward your efforts All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it. You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a very powerful weapon against depression’s negative weight. The memory of a job well-done may be especially powerful against unhelpful talk and overgeneralization. 8. You may find it helpful to create a routine If depressive symptoms disrupt your daily routine, setting a gentle schedule may help you feel in control. These plans don’t have to map out an entire day. Focus on creating a loose, but structured, routine that can help you keep your daily pace going. 9. Do something you enjoy…
- 5. Depression can push you to give in to your fatigue. It may feel more powerful than preferred emotions. Try to push back and do something you love — something that’s pleasurable or meaningful. It could be playing an instrument, painting, hiking, or biking. The byproduct of engaging in meaningful activities can be a lift in your mood or energy, which can further motivate you to continue to engage in helpful activities that help with navigating symptoms. 10. …like listening to music ResearchTrusted Source shows music can be a great way to boost your mood and improve symptoms of depression. It may also help you strengthenTrusted Source your reception of positive emotions. Music may be especially beneficial when performed in group settings, such as a musical ensemble or band. You can also reap some of the same rewards simply by listening. 11. Spend time in nature Spending time in nature can have a powerful influence on a person’s mood. ResearchTrusted Source suggests that walks in nature may improve depressive symptoms in people with clinical depression. Time in natural spaces may improve mood and cognition, and lower the risk of mental health disorders. However, there’s only limited research on the direct effect of nature on those with clinical depression. Consider taking a walk at lunch among the trees or spending some time in your local park. Or plan a weekend hike. These activities can help you reconnect with nature and soak in some rays at the same time. 12. Or spend time with loved ones Depression can tempt you to isolate yourself and withdraw from people you love and trust, but face-to-face time can help wash away those tendencies. If you’re unable to spend time together in person, phone calls or video chats can also be helpful. Try to remind yourself these people care about you. Resist the temptation to feel like you’re a burden. You need the interaction — and they likely do, too. 13. Use writing or journaling to express your feelings
- 6. Consider writing or journaling about what you’re experiencing. Then, when the feelings lift, write about that, too. ResearchTrusted Source has shown that keeping a journal can be a beneficial add-on method for managing mental health conditions. Writing down your thoughts can help you express what you’re feeling more clearly. It can also help you keep track of what symptoms you’re having each day and identify what causes them. You can make a goal to write for a few minutes each day or week. Most importantly, what you want to write about is completely up to you. 14. Try something new entirely When you do the same thing day after day, you use the same parts of your brain. Research shows doing new things can feel rewarding improve your overall well-being and strengthen your social relationships. To reap these benefits, consider trying a new sport, taking a creative class, or learning a new cooking technique. 15. Volunteering can be a great way to do both Knock out a few birds with one stone spending time with other people and doing something new by volunteering and giving your time to someone or something else. You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more. Bonus: People who volunteer experience physical benefits, too. This includes a lowered riskTrusted Source of hypertension. Anxiety What exactly is Anxiety? We’ve all heard the term anxiety, we’ve all experienced it. But defining anxiety is a whole lot harder. For each person it feels different and manifests in very different ways. But to define it, anxiety is the body and mind’s reaction to stressful and dangerous ideas before a specific event. There is a sense of a persistent worry and fear about the everyday. Anxiety is the dread of what is to come. The American Psychological Association defines anxiety as “an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.”[1]
- 7. Adults and Children experience anxiety. And anxiety can last for minutes or days at a time. These feelings might arise before the first day of school, not knowing what it might entail, going to work with a deadline coming up, giving a big speech over zoom, or when PMS arises for women. How does your anxiety manifest? There are all different kinds of anxiety. It is also important to note that anxiety is different depending on each unique person. The body experiences anxiety when it goes into a fight or flight type of high alert. There is no specific model of anxiety, but here are some common physical factors, anxiety can reveal itself in the body physically as rapid or intense breathing, sweating, feeling tired, or a faster heart rate. It might just feel like butterflies in the stomach or it can result in nightmares and panic attacks. Depending on the situation, the physicalized anxiety can also change. Your anxiety won’t always feel the same in your body. But the other concerns that can be created are the feelings that are the mental issues that come with anxiety. Our feelings can become all-consuming and interfere with daily living, we feel this when we have our period. Anxiety is a common symptom women experience during PMS, the time right before the period. About 80% of women encounter some form of PMS and anxiety is one of many types of emotional symptoms like stress and irritability that girls can endure. Anxiety is a normal occurrence for most people. These feelings could appear when you move to a new place, start something new, are leading a group of people, and can actually push you to work harder to do your best in these situations. But at the same time, overwhelming anxiety can also crop up during your menstrual cycle and feel completely overwhelming during PMS. What causes anxiety? Scientists and doctors don’t completely understand what causes anxiety, according the Mayo Clinic, “Life experiences such as traumatic events appear to trigger anxiety disorders in people who are already prone to anxiety. Inherited traits also can be a factor.”[2] The National Institute of Mental Health echoes this saying that genetic and environmental factors play a role in developing anxiety and an anxiety disorder.[3] An anxiety disorder is different from generalized anxiety. Everyone experiences anxiety at points in their lives. But an anxiety disorder is when the anxiety doesn’t go away for weeks or months at a time. According to the Mayo Clinic these factors could increase your risk of developing an anxiety disorder:
- 8. * Trauma. Children who have experienced trauma or abuse are at a higher risk of developing an anxiety disorder at some time during life. * Stress. Any kind of big event or stress buildup can trigger excessive anxiety, this could be a death of a family member, worrying about finances, or having a health condition or serious illness. * Having Relatives with an Anxiety Disorder. An anxiety disorder can be inherited and genetic * Alcohol and/or Drugs. The misuse of alcohol or drugs can cause the worsening of anxiety. * Mental Health Disorders. If you have another mental health disorder you could be more prone to also experiencing an anxiety disorder Anxiety is something that everyone experiences at some point during their lives, but some people might experience it more than others, it really depends on your physical and genetic makeup and the events in your particular life WAYS TO CONQUER ANXIETY Face your fear if you can. If you always avoid situations that scare you, you might stop doing things you want or need to do. ... Know yourself. ... Try to learn more about your fear or anxiety. ... Exercise. ... Relax. ... Healthy eating. ... Avoid alcohol, or drink in moderation. ... Stress What is stress? According to the World Health Organization (WHO) Stress can be defined as any type of change that causes physical, emotional or psychological strain. Stress is your body's response to anything that requires attention or action. Everyone experiences stress to some degree. The way you respond to stress, however, makes a big difference to your overall well-being. How does stress affect your brain and body? Stress affects both the brain and body. Little bit of stress is good for people to perform and protect themselves but too much stress can overwhelm them leading to fight, flight or freeze response. So learning how to cope with stress is important for our mental and physical wellbeing.
- 9. Does everyone respond to stress the same way? No, everyone reacts differently to stressful situations. Accordingly, both the impact of stress and the coping styles can vary from person to person. I am feeling stressed, does that mean I cannot work? It depends on how you react or respond to stress. Most people manage stress well and continue to function while a few may have difficulty in coping with stress. Such people should seek help from mental health treatment providers. The COVID-19 pandemic has had a major effect on our lives. The need for physical distancing and social restrictions has led to many of us feeling socially isolated and left to deal with situations on our own. These challenges can be stressful, overwhelming and cause strong emotions. It is important for everyone to understand what stress is, how it affects us and how to manage stress. How to manage stress? Learning to cope with stress will make you become resilient to stress. The new realities of working from home, temporary unemployment, home-schooling of children, and lack of physical contact with other family members, friends and colleagues take time to get used to. Adapting to lifestyle changes such as these and managing the fear of contracting the virus and worry about people close to us who are particularly vulnerable, are challenging for all of us. They can be particularly difficult for people with mental health conditions. Maintain a daily routine Due to the COVID-19 pandemic social restrictions a lot of people are forced to stay at home. Having a daily schedule can help us use our time efficiently and not feel bored. Set time for regular meals, working from home, spending time with family members, exercise, daily chores and other recreational activities. Sleep Adequately Getting enough sleep at least 8 hours a night is good for both our body and mind. Sleep repairs, relaxes, rejuvenates our body and reverses the effect of stress. Good sleep habits (sleep hygiene) can help you improve your sleep:
- 10. * Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends * Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature * Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom * Avoid large meals, caffeine, and alcohol before bedtime * Get some exercise. Being physically active during the day can help you fall asleep more easily at night. Connect with others The disruption to work, employment, family life, incomes and education caused by the COVID-19 pandemic is widespread. Different individuals respond to such situations in different ways. To some, the effects have little impact on their mental well-being. For others, it can cause different levels of distress. This is true for all age-groups including adolescents. There are some mental health conditions that are caused or exacerbated in some individuals in such circumstances that need immediate action. Two such conditions are anxiety and depression, which need psychological or medical support. Therefore, it is important that common symptoms of such conditions are identified early. We also must understand that some of these symptoms are similar to symptoms of stress. However, these are more persistent and lead to greater distress and more commonly affect the day to day functioning of a person, including work and education. Due to the current COVID-19 social restrictions a lot of people are isolated and not able to meet their loved ones. Keep in touch with family and friends through various means such as video calls, phone calls etc. while respecting physical distancing norms. Staying in touch with our dear ones is essential for our mental well-being. Eat Healthy What we eat and drink can affect our health. Eating a healthy diet is very important to prevent or recover from diseases. Eat a balanced diet and at regular intervals. Drink enough fluids. Take lots of fresh fruits and vegetables. Exercise Regularly Due to the COVID-19 pandemic restrictions a lot of people cannot do their usual outdoor physical exercise. However, we can do a lot of physical exercises at home such as treadmills, skipping, climbing stairs, push ups, planks etc. Minimize news feeds
- 11. Spending too much time on television, social media etc. can tire your brain and confuse you. Limit the time you spend on television and social media. WORRY Worry refers to the thoughts, images, emotions, and actions of a negative nature in a repetitive, uncontrollable manner that results from a proactive cognitive risk analysis made to avoid or solve anticipated potential threats and their potential consequences. In psychology, worry is a primary cognitive characteristic of anxiety, and has been described as 'a chain of thoughts and images, negatively affect-laden and relatively uncontrollable. Is worrying all the time normal? Worries, doubts, and anxieties are a normal part of life. It's natural to worry about an unpaid bill, an upcoming job interview, or a first date. But “normal” worry becomes excessive when it's persistent and uncontrollable. What are the signs of worry? Feeling tense, nervous or unable to relax. having a sense of dread, or fearing the worst. feeling like the world is speeding up or slowing down. feeling like other people can see you're anxious and are looking at you. What happens to your brain when you worry too much? In the anxious brain, the amygdala is hypersensitive and the connections with the PFC become weaker. So, the amygdala generates too many false alarms such as perceiving a benign situation, comment, evaluation as very threatening. We shoould stop worrying about every little issues How can you stop worrying? * Mindfulness and meditation. * Deep breathing. * Practice self-compassion. * Do a body scan. * Share your fears with friends and family. * Practice gratitude. * Keep an emotions journal. * Maintain a consistent sleep schedule.
- 12. SELF ESTEEM Defining Self-Esteem When someone feels good about themselves and who they are, they are said to have good self-esteem. Having healthy self-esteem is essential to living well and being a productive member of society. Low self-esteem not only affects an individual’s internal world, but their external actions as well, limiting their ambitions and choices in life. As Maslow’s “Hierarchy of Needs” defines it, self-esteem is as essential to living a good life as having good nutrition, a safe environment, and even love. Anyone’s self-esteem can fluctuate throughout life. Ideally, however, there is not too dramatic a change from day to day. Having a healthy internal monologue is essential for maintaining balance with self-esteem. After all, self-esteem that is too high can be as detrimental as low self-esteem and can suggest the presence of mental disorders such as narcissistic personality disorder. Self-Esteem vs. Self-Image It can be difficult to understand the distinctions between self-esteem and self-image. They are interrelated, but different. Learning the differences between these two can help individuals understand self-esteem and develop healthy self-esteem. In short, self-esteem is how someone interprets their self-image. A self-image includes how an individual perceives herself, but also includes how others perceive her. As an example, a person might narrate their self-image as “I am a kind and constructive member of my social circle.” This might also translate into “My being a kind and constructive member of my social circle means that my friends like me.” As a result of this positive self-image, this individual might then say “I am happy with who I am.” Oftentimes, low self-esteem starts with negative or faulty self-image. Recognizing Negative Self-Image and Low Self-Esteem Recognizing how either low self-esteem or negative self-image works within ourselves is often hard. Negative ideation can be habitual and therefore “normal” in an individual’s eyes. Self evaluation is key to assessing how selves and maintaining balanced self-esteem. Not everyone with low self-esteem is shy or unassuming. Oftentimes, those with a negative self-image overcompensate with exaggerated confidence. Some might even insult or tease others.
- 13. Some patients develop mental illnesses as a result of low self-esteem, including depression and social anxiety. Those with eating disorders, additionally, have skewed self-images. Signs of either scenario may include: * Saying negative things and being critical about yourself. * Joking about yourself in a negative way. * Focusing on your negatives and ignoring your achievements. * Blaming yourself when things go wrong. * Thinking other people are better than you. * Thinking you don't deserve to have fun The Causes of Low Self-Esteem Low self-esteem can stem from a triggering life event or can come from the confluence of multiple triggers. It can also stem from an individual’s natural characteristics or all of the above. Patients can uncover the roots of their low self-esteem in a therapeutic setting working with a mental health professional. Identifying these roots is the best way to move toward a healthy self-image and self-esteem. Causes of low self-esteem can include: * Disapproval from authority figures or parents. * Emotionally distant parents. * Sexual, physical, or emotional abuse. * Contentious divorce between parents. * Bullying with no parent protection. * Academic difficulties. * Guilt associated with religion. * Social beauty standards. Building a Positive Self-Image There are a number of strategies individuals can employ to develop a positive self-image and, as a result, healthy self-esteem: Neutralizing Our Thoughts Any thought runs through our brains throughout the day. They are arbitrary, and not necessarily true. What many individuals with poor self-image or self-esteem tend to do is believe any and every thought that goes through their heads. A helpful technique can be identifying thoughts as “just thoughts” and allowing them to flow through your mind and away. Giving random thoughts power and credence can be destructive.
- 14. Spinning Negative Thoughts Another reliable technique is spinning negative thoughts into good ones: “I’m fat” turns into “I have nice curves” n“I don’t deserve love” turns into “My loved ones value me” “I am a bad person” turns into “I’m giving it my best” Eliminating Comparison Many people compare themselves to others constantly, especially since the advent of social media. Individuals need to remember that others may be putting a best face forward and may be hiding their struggles. Comparing your life with someone else’s is impossible and destructive. By engaging a professional in a therapeutic setting, those with low self-esteem can learn the tools they need to stop these destructive patterns. TRAUMA Trauma Defined Trauma is the response to a deeply distressing or disturbing event that overwhelms an individual’s ability to cope, causes feelings of helplessness, diminishes their sense of self and their ability to feel a full range of emotions and experiences. It does not discriminate and it is pervasive throughout the world. A World Mental Health survey conducted by the World Health Organization found that at least a third of the more than 125,000 people surveyed in 26 different countries had experienced trauma. That number rose to 70% when the group was limited to people experiencing core disorders as defined by the DSM-IV (the classification found in the Diagnostic and Statistical Manual of Mental Disorders, 4th Edition). But those numbers are just for instances that have been reported; the actual number is probably much, much higher. While there are no objective criteria to evaluate which events will cause post-trauma symptoms, circumstances typically involve the loss of control, betrayal, abuse of power, helplessness, pain, confusion and/or loss. The event need not rise to the level of war, natural disaster, nor personal assault to affect a person profoundly and alter their experiences. Traumatic situations that cause post-trauma symptoms vary quite dramatically from person to person. Indeed, it is very subjective and it is important to bear in mind that it is defined more by its response than its trigger. There are several types of trauma, including:
- 15. * Acute trauma: This results from a single stressful or dangerous event. * Chronic trauma: This results from repeated and prolonged exposure to highly stressful events. Examples include cases of child abuse, bullying, or domestic violence. * Complex trauma: This results from exposure to multiple traumatic events. Symptoms The symptoms of trauma range from mild to severe. Many factors determine how a traumatic event affects a person, includingTrusted Source: * Their characteristics * The presence of other mental health conditions * Previous exposure to traumatic events * The type and characteristics of the event or events * Their background and approach to handling emotions Emotional and psychological responses A person who has experienced trauma may feelTrusted Source: * denial * anger * fear * sadness and many more They may have emotional outbursts, find it difficult to cope with how they feel, or withdraw from others. Flashbacks, where a person relives the traumatic event in their mind, are common, as are nightmares. Physical responses Along with an emotional reaction, trauma can cause physical symptomsTrusted Source, such as: * headaches * digestive symptoms * fatigue * racing heart * sweating * feeling jumpy Sometimes, a person will also experience hyperarousalTrusted Source, or when someone feels as though they are in a constant state of alertness. This may make it difficult to sleep.
- 16. Individuals may also go on to develop other mental health issues, such as depression, anxiety, and substance abuse problems. Traumatic experiences Some research estimates that 60–75%Trusted Source of people in North America experience a traumatic event at some point. The charity Mind in the United Kingdom lists the following as potential causes of trauma: * bullying * harassment * physical, psychological, or sexual abuse * sexual assault * traffic collisions * childbirth * life threatening illnesses WAYS TO REDUCE TRAUMA Self-care Practicing self-care can help individuals to cope with the emotional, psychological, and physical symptoms of trauma. Examples of self-care for trauma include: Exercise Trauma can activate the body’s fight-or-flight response. Exercise may help mitigate some of these effects.Individuals can aim to exercise for at least 30 minutes a day on most days of the week. Mindfulness Mindful breathing and other mindfulness-based exercises can ground people in the present, which can stop them from reliving the traumatic event. Studies Trusted Source suggest that mindfulness-based treatments are a promising intervention for TRAWMA, whether alone or in conjunction with other treatments. Connection with others Withdrawal from others is a common symptom of trauma. However, connecting with friends and family is important.
- 17. According to the Anxiety and Depression Association of America, staying in contact with people can help to prevent trauma from becoming PTSD. It is not necessary to talk about the trauma with other people if it is too difficult. Simply engaging with others can improve mood and well-being. Your depression, anxiety, or stress doesn't have to continue to keep you from living your life to the fullest. It's time to tear down your current way of thinking and rebuild thought patterns that contribute to your life in constructive ways. Watch Video below carefully. 1. HOW TO REDUCE STRESS + ANXIETY | 10 simple tips https://uii.io/reducestress1 2. Relaxing Music to Relieve Stress, Anxiety and Depression. https://uii.io/reducestress2