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How To Become Happier By Beating Depression

March 18th, 2020

Some sufferers of depression argue that they see no light at the end of the tunnel, but that is really only valid for those unwilling to seek help. Depression is beatable when you know what to do. This article will help you recognize the signs of depression and help you overcome them.

Sugars can prevent you from being in a good mood, so stay away from foods that have honey or molasses if you are trying to treat your depression. The simple carbohydrates found in sugars get into your bloodstream much quicker than complex carbohydrates found in whole grains. This then causes a burst of energy, but then you have a “sugar crash” not too long after and a feeling of depression.

Try to maintain your regular level of socialization. Depression may cause you to want to avoid these activities. Despite this, staying social is crucial to beating depression. Keep up with the things that you would normally do. Giving up your regular routine will just make your depression worse.

If you have problems with depression, finding someone to speak with about your feelings can help. You can speak to a loved one or a professional; either way, talking about your feelings and thoughts will make things better.

Look for support everywhere you can. Find others who have shown success holding off depression; they can offer knowledge and tips through this difficult time.

If you know what’s making you depressed, you have to work on changing things around in your life. For instance, if you have problems with your self image, take steps to get fit. Start working out.

One of the best ways to deal with depression is to locate and subsequently fix the initial causes of your depression. If you can work to identify triggers, you can then work to understand why you are feeling depressed. Once you have a basic understanding of what is causing your depression, you should have the ability to cope with hard times better.

While it may sound a little naff, a bouquet of fresh, vibrant flowers inside your home is guaranteed to lift your mood. Flowers have evolved in such a way that the colors and smells associated with them have come to please various species, including humans. Use this to your advantage, and always keep some fresh flowers around.

If you are suffering from depression, never lose hope that you will find the solution. You might feel as if there is no hope for anything better, so you abandon your therapy. Having a good attitude is crucial.

Social Activities

When experiencing depression, you can retreat further into yourself and avoid social activities, however, these activities can help you feel better. When you are depressed, it is important to have contact with those who love you and care how you are doing. Putting social activities on your calendar will make you less susceptible to depression.

Be sure to use good stress management techniques to avoid adding to your depression. Not only will your depression be prolonged because of the stress, but it will also be made worse. Review your life to determine sources of stress. Once you determine what causes you stress, then you can find ways to minimize its impact or decide to avoid it totally.

Developing your interests might help beat depression. A lot of people are depressed because they don’t find joy in the things they do. But, engaging in hobbies can make you feel good about yourself and your life in general. These activities help to facilitate happiness in your life.

Try your best to remain positive. Negative thoughts are always present in those with depression. Depressed people usually minimize any good things in their life, while happy people stay positive when they accept sadness as normal and fix whatever they can. Having a positive attitude will attract more people around you and you will be less lonely.

Dress nicely each day. Do not wear run down clothes, as this can impact your mood. If you’re looking like your sad, it will make you feel sad. Make it a point to dress nice each day. Pay close attention to how you look. This helps you feel more confident about your appearance.

Eat appropriately. A diet of highly processed food products can have a detrimental impact on your mind and body. When you eat things that are healthy and organic, then your body will feel great in the end. If your body feels good, your mind can follow.

When you are feeling low, try a little dancing to feel better fast. Put on a fast song and start grooving to it. There aren’t that many people who are sad while they are getting down. Very few! Great music can help to uplift your mood and reduce your depression symptoms.

If you are out of work, you might be depressed. When you are out of work, losing income is overwhelming, especially if you are responsible for your family’s well being. Not being able to pay bills adds to that feeling of depression, despite it being temporary.

One of the most basic ways to treat depression to to eat a healthy diet. Breakfast should start off your day as it increases metabolism and keeps hunger away. Cold-water fish should be included in the preparation of your meals. They have omega-3 in them, which can combat depression.

As discussed above, many will experience depression sometime in their life. Knowing the symptoms of depression, plus knowing how to overcome them, are how you can more easily get your life back to normal. Use the tips from this piece, and you will have a leg up.


Depression: Live With It And Be Happy

March 1st, 2020

Depression can do a lot more than impact your overall mood. It interferes with every aspect of life. It can put a strain on your relationships as well.  Read on to learn how to deal with depression and better your life.

Going outside into the sunshine can help your depression.  It has been proven through studies that a correlation exists between lack of exposure to sunlight and increased depression.

Get adequate physical activity. Studies have shown that people who get approximately thirty minutes of exercise a day respond better to depression treatment. Exercise is so powerful that it can be similar to an anti-depressant drug. Try taking the stairs and/or parking a bit further than normal since it can benefit you physically and mentally.

 

Depression

saschamilk / Pixabay

Depression can keep you trapped in reliving the past. It is helpful to focus, instead, on the future. Keep hope and optimism alive and dream of brighter days.

Dress well in order to feel more confident and lighten your mood. Put on a nice outfit, fix your hair and go out and socialize. Not because you have to be at church or a wedding, but just to go out and feel good. Many people find that spending a little extra time on their clothing and appearance can bust the blues.

If you have real clinical depression do not expect it to go away overnight.  This will be something you’ll have to deal with for a while in your life. You should work on getting prepared now so you can handle it when it occurs.

Enjoying music can help with your depression, but it’s vital you are aware of what music you are listening to. Do not listen to music that engenders moody feelings of blues or melancholy. This type of music will not expunge the feelings, but cause you to dwell on them.

One useful way to deal with depression is to keep a depression diary. A journal is a safe place to be able to get out your feelings that you may not be comfortable sharing with others. You can better understand what is causing depression when you write down how you feel.

Do not drink or do any drugs when you experience feelings of depression. People turn to alcohol and drugs sometimes when dealing with depression, but this is only going to worsen the condition. In addition to depression, you can end up with even more serious addictions.

When coping with your depression, start a new hobby you might enjoy. Starting a new hobby can help to keep your mind busy and give you a reason to feel good about yourself. Photography, painting and scrapbooking can provide you with an outlet.

When it comes to depression, ask your doctor if you should take medication. Therapy may not be the complete answer for you. You may also need to add medication. Depression is caused by a chemical imbalance in your brain and medication can help these chemicals balance out.

Dress Nicely to Reduce Depression

Dress nicely each day. Ugly clothing promotes depression. When you don’t dress happy, then you may not feel happy.  Make the effort to dress nicely every day.  Get on some makeup and be sure you’re caring for your outside appearance.  You will see you are more attractive than what your depression tells you that you are.

Beating depression isn’t always easy. You can feel less depressed by being thankful for what you have. Focusing on the positive things in life can really help you cope with your depression. Counting your blessings helps to counter those negative thoughts.

If you are feeling in a rut, it may help to do some activity you have never before experienced. The psychological mindset that you are stuck in a rut can sometimes reinforce the feelings of depression in a feedback loop; the more negative you end up feeling, the more you believe that it’s your fate. This will help you to stimulate new parts of your brain and to work through your fears.

Losing your job can cause you to feel depressed. Whether you are the sole earner in your family or simply one that contributes, reduced income can prove stressful and all-encompassing. The inability to pay your bills only adds to the bad feeling of being unemployed, even if it is temporary.

Always try to get sufficient sleep. The right amount of sleep will help your physical and mental health. If you struggle with either anxiety or depression, you’ll feel even worse when you haven’t been sleeping enough. A mild anxiety attack might turn into a full-blown panic attack or a mild depression might become more severe, simply because you need to rest. IF you’re having trouble sleeping, try practicing meditation before you go to bed and if that doesn’t work, talk with a doctor about the possible use of prescription sleep aids.

Acceptance can help you lift up out of depression. You must know that a specific object, person or income level is not going to make your unhappiness disappear.  If you can learn to accept your situation, not only will you start feeling better, but you can logically formulate realistic plans to obtain the things you want in life.

Getting enough sleep every night is a great tip for coping with depression. Depression significantly contributes to insomnia, and vice versa so be sure to get your solid eight hours of restful sleep each and every night. If you stay active during your regular day, you will sleep better at night.

It is hard to deal with depression and things are even worse when you do not have a good support system. By including the above tips in your life, you can begin to get a hold of your depression, even when nobody around you can offer support. With some effort and determination, you can see happier days ahead.  See if EMDR Therapy can help.


Originally posted 2018-01-23 00:32:50.

Publish Stressful Stress Among Troops

March 1st, 2020

Stress – The Courageous, The Handful, and The Proud…

The  Vietnam Battle is certainly one a part of our dark record, an infamous clash through the early 70s. This can be an army function between your  Communist factors of Northern Vietnam backed up by The far east and the  Soviet Union, and the low-communist factors of South Vietnam which had been supported by the United States. It was a intense combat involving the Vietcong forces and the U.S Troops which finished right after the  Tumble of Saigon on April 30, 1975.

It absolutely was a  really costly warfare to the You.S although the major casualties will be the Vietnam vets which resulted from possessing a submit-disturbing stress problem (PTSD). This disorder is a result of extended being exposed to abuse and active combat, often known as battle exhaustion.  This particular pressure condition can be a late solution to any anxiety situation or it may be harmful or disastrous by nature like getting into a battle action, witnessing a violent death of other people,  terrorism, even and sexual assault torture.

skeeze / Pixabay

The injury takes place when somebody had knowledgeable, observed or confronted this kind of terrible celebration or that individual could have been endangered using an awful occasion, possibly damage (mental or physical). A person would normally reply to the big event or maybe the hazard involves intensive anxiety or helplessness. Possessing strong side effects to stress is usual.

Symptoms of PTSD include:

1.Flashbacks

2.A feeling of feeling numb

3.Detachment

4.Avoidance of situations/actions similar to the stress

5.Rest disturbances

6.Nightmares

7.Relationship and Parental troubles

8.Mental instability

In  PTSD, you will discover an express of improved startle impulse and sleeping disorders. Depression and nervousness are commonly associated with previously mentioned signs or symptoms and signs, and suicidal ideation will not be infrequent. The ceaseless usage of alcoholic beverages or drugs could be a complicating element.

The outcomes of PTSD are subsequent:

1.Mental  – aside from depression, it also consists of panic attacks,  interpersonal anxiety, executes problems, dissociation, and eating conditions.

2.Interpersonal effects – reduced personal-alcohol, product and esteem use, employment troubles, issues using the law.

3.Self-destructive behaviors- for example, substance use, risky intimate conduct, personal-injury and suicidal endeavors

4.Biological benefits- actual problems like headaches, digestive system problems, torso ache, chronic soreness

Anyone who has ever a prolonged being exposed to significant stressful experience will probably have indications of submit-disturbing stress.  It could seem in the near future or right after the function, whilst one more may not work surface straight away. It might take years, one person could possibly have relatively hard adjusting and going back to a  normal condition.

Therapy for PTSD

The first task in getting treatment methods are receiving an appropriate diagnosis after which remedy. This can include:

Psychotherapy treatment typically usually takes a long time and advances more slowly as compared to other kinds of nervousness conditions, and is best suited with a trauma rehabilitation software like mental-behavior therapy.

Prescription drugs – anti-depressants to quiet stress and anxiety and balanced frame of mind.

Other  Kinds – Additionally there are Eyesight Motion Desensitization and  Reprocessing (EMDR) therapies combining a somatic therapeutic technique with eyes movements or some other types of rhythmical excitement. Whilst somatic going through can be a treatment incorporates observations of how pet handle on their own adhering to disturbing occasions and targets repairing normality to the anxiety reply.

One thing is made for sure when getting sentimentally detached after a trauma is not a  healthy response. friends and relations need to provide a helping hand through giving sufficient help and comfort to patients who seem to be affected by this tension problem. If it is discovered early on, quick recovery is achievable. Showing just how much you look after the patient may help her or him be going to seek out support and commit themselves to therapy.

Originally posted 2018-01-21 10:24:01.

Learn What You Should Know About Depression

March 1st, 2020

Depression effects all the people around you. Those around you are effected by your moods. Use the tips in this article to feel happier again. Continue reading and learn to fight your depression.

If you’re troubled by depression, stay away from sugar, even the “healthy” natural sugars found in fruit or honey. The simple carbohydrates found in sugars get into your bloodstream much quicker than complex carbohydrates found in whole grains. The sugar will give you energy for a little bit, but after that, you will just feel even sadder and tired.

Change your depressive thoughts. If you have negative thoughts about yourself, think about whether or not you would feel like that about someone else. If you tell yourself you wouldn’t, you may be too hard on yourself. Try to change your way of thinking to become as happy as possible.

Graehawk / Pixabay

You can ward off depression by listening to and playing music. Art as a whole is a great way to deal with stress, even if you are not very good at it.

Use Fresh Flowers

Even something as simple and fresh flowers can brighten your home and mood. You will find the smell and color extremely pleasant. Use this tip to your advantage and display some fresh flowers.

Get into a hobby if you have depression. Starting a new hobby can help to keep your mind busy and give you a reason to feel good about yourself. Perhaps photography, drawing or scrapbooking can offer great outlets for your emotions, plus let you delve into your creative side.

Learn about your depression. You can categorize depression in its progression levels, from severe to mild. Light to moderate depression is felt by millions around the world, often going unnoticed by most. Milder forms are often described as “the blues,” but moderate cases can have serious impacts on everyday life. Severe clinical depression is when a person completely loses interest when it comes to outside social activities, and they also experience severe behavioral changes. Make certain that you do not keep your emotions bottled up inside.

If you are feeling depressed, caffeine is best avoided. Studies have proven that consuming too much caffeine will make the symptoms of depression worse. If you drink lots of coffee or soda, then you should switch to their non-caffeinated counterparts or cut them out altogether.

Start with small changes, progressing as you feel your depression lessen. Going too fast could make your depression worse. However, with a more gradual approach you will make sure you never overwhelm yourself.

Dress appropriately when you feel down. Ugly clothing promotes depression. Looking sad leads to feeling sad. Try dressing nicely each day. Keep yourself clean and well-groomed. This habit will help separate the ugliness of depression with the attractiveness of you!

Eat cleanly. Processed and chemically altered foods can make you feel rundown and unhealthy. Staying with organically grown and healthy choices can make your body feel as it really should. It is a lot easier to feel positive when your body is in good shape, so start with a healthy diet.

A small treat, like a bit of chocolate, can be a great mini mood lifter. Studies have shown that eating chocolate actually releases endorphins into our bodies, which are mood altering chemicals. You can feel better consistently if you have some chocolate most days.

Those people who are affected by depression should always get enough exercise. By keeping your body active, you can combat depression. Walking, running, and playing sports can help to battle depression.

Avoid Caffeinated Drinks

An important factor in lessening the symptoms of depression is getting sufficient sleep time each night. Depression significantly contributes to insomnia, and vice versa so be sure to get your solid eight hours of restful sleep each and every night. A few basic ways to help you sleep at night include keeping busy during the day, avoiding naps, reducing caffeinated drinks you consume during the day, and avoiding caffeinated drinks in the evening.

One way to empower yourself in the battle against depression is to resolve as many personal matters as you can. Any problem, no matter how large or small, will exacerbate your condition, if it is not properly addressed. Devote quality time to solving your problems, whenever you have the opportunity to do so.

Find a group that can help you deal with your depression problems. When you speak with others who share your state of mind, you may be very pleasantly surprised that your feelings of sorrow are not unique. The members of your group may be able to give you good ideas on how to deal with your emotions.

Build a strong support group around you. Find people that care about you and remain positive throughout your illness. Do not fear talking with loved ones about your problems, and consider their advice since you might be surprised about it.

Do not rely on any crutch to help you through depressions because it might make your condition worse. People have been known to look towards drinking alcohol to help themselves feel better during depressed times. This is only a short term fix, if you drink excessively you risk doing severe damage to yourself.

If you are having a hard time when you are depressed, you may think that it’s a good thing to sit at home and quit talking to the people you used to. You may also lose interest in the things you liked to do. It may seem comforting, but withdrawing is actually counterproductive. During these times, you should be among as many positive people as possible and make an effort to do all of the things you adore most in life.

There are many ways depression affects people. It affects many people, not just the sufferer. Use what you have learned here to overcome it.  See if EMDR Therapy can help you.


Originally posted 2018-01-21 09:47:36.

Be The Person You Want To Be With These Great Self Improvement Help Tips!

March 1st, 2020

Self improvement, such as positive thinking, is a way for you to improve your own self that can hugely impact your lifestyle for the better. This article includes some suggestions to help you begin a journey of self improvement, have you thinking differently, and improve your quality of life.

Always be ready to write down any ideas that you may have at any time or location. Carry paper and a pen around with you. Just write down what their idea or thought is and then develop it more when you have the time and are feeling creative.

Use your core principals to your advantage. People have their beliefs that act as the center of themselves. If you have a good foundation to defend them upon (and you should), your self esteem will benefit from adherence to your core principles. This practice also promotes consistency, which is a great trait to have.

JanBaby / Pixabay

Believe that your future can improve over your past. Always look for things to improve. In whatever you do, try to do it better than you ever have before.

Instead of bragging about how many things you’ve earned in your life, try to ask other people about what they’ve earned in their life and what they’re proud of. Respectful listening to the successes of others can help you to gain insight into your own inner life as well as allowing you to connect with others in a meaningful way.

Seeking advice from a counselor, or paster can be a wonderful source to help guide you. They are trained to deal with issues that you might have, as well as a lot of experience doing so. They can lend a sympathetic ear and help guide you on the right path. Discussing problems with professionals will help your life be healthier and happier.

Do you consume more alcohol than you should? Are there other such vices harming your body such as smoking or recreational drug use? The body is a source of great wonder and is vital to our life, as such respect is what it deserves. If you want to start improving your life, you have to stop engaging in harmful activities. Take stock of how you are living your life and the habits you have accumulated. Which ones do you think you could get rid of right now?

Focus on learning how to stay calm in difficult circumstances, rather than becoming irrational and emotional. Learning to relax during stressful situations will allow you to be a more confident person. Take a moment and remember to breathe.

Identify which things in life are the most important to you, then focus on obtaining and maintaining them. You should be happier and more peaceful if you know what matters to you, and concentrate on these things.

Try to get more organized. Organization will make you feel good about yourself, and make you feel confident. Additionally, your life will be less stressful because you no longer have to deal with disorganization. Having everything put away and neatly organized can give you a sense of peace.

Define something specific you want to change about yourself, and change that. Not taking action to change your life just means you’ll be stuck with your current one forever. Take action with the goal of realizing your dreams.

Your body’s health and your mental health are two sides of the same coin, and each has a close effect on the other. Develop a regular fitness routine and follow a nutritious, satisfying diet plan. Keep in mind that a healthy body and mind go well together.

Your reaction to a situation can determine your level of stress. It’s best to train yourself to cope with your daily stress, and it begins with analyzing every situation where you tend to feel strained. You’ve probably made mistakes, but you can find ways to fix it, or even live with it. Successful people know that learning from your mistakes, and not simply the fact that you’ve made mistakes, is the key.

Listening is equally as valuable as speaking when you are communicating. This is definitely true concerning personal development. Always be sure to listen, and understand what you’re saying to yourself. Listening to your inner voice can help you understand what it is that you want, because it is hard to get what you want when you don’t understand what you need.

Everyone screws up sometime and does something they should not. Admit your poor choices, and move on with your life.

Rid your life of unnecessary stress. When something bad happens and you over-react, this creates more stress. which is bad for you. Sometimes, circumstances will be not be in your complete control. Taking time to come up with reasonable resolutions will afford you peace of mind.

Be sure you’re humble. We are each just a tiny little bit of the universe. You can learn something from everyone you meet. Keep this in mind and open yourself to the ability to learn from others. If you stay open-minded, you will be poised to learn something new when the opportunity arises.

There will usually be a difference in where you are in life, and where you want to be. You have to realize this difference before you can actually get to your destination. Until you acknowledge this, you cannot even begin to move forward as these goals will help you measure your success and keep you motivated.

You should have some ideas on how you can fix the parts of your life that are dragging you down, whether its your own attitude or habits. Following the tips provided you can get achieve your goals of bettering yourself and improving your quality of life.  You can also try EMDR


Originally posted 2018-01-21 02:42:46.

Communication Skills That Will Help You Be Successful

March 1st, 2020

When you begin to develop yourself as a person it will be hard at times. Many different areas exist to this, as well. These can range from developing better eating habits to thinking more positively. The changes you might want to make in yourself can be endless. After finding ways to develop yourself personally not only will you feel better, but others will take notice of your improvements.

Stress and happiness do not go together. Being subjected to sustained and extreme stress can have negative mental and physical repercussions. Make sure to deal with stress in order to always think clearly and calmly about your goals. Set a time each day to relax, to clear your mind, and be alone. You can increase how good you feel about yourself and how at peace you feel by using this time to relax.

Don’t avoid decision on this road, as they may be an opportunity that you miss. Do not be afraid to make decisions, even if you are not as well-informed as you could be. When you make the right decisions, you will increase personal development. Bad decisions have value though because they are experiences that teach lessons. Wrong choices ensure that new choices will be better ones.

geralt / Pixabay

Sit down and uncover what has become the barrier between you and your goals. Doing this is extremely hard for a lot of people. Nonetheless, when you are able to see the areas in which you need to improve, you will also be able to improve them. By removing just a few obstacles in your way, you will discover that your future is much more clear.

Make the most of your work time to accomplish more. To do this, you need to increase the amount of breaks each day. Taking constant breaks, while appearing counterproductive, can allow you time to relax so that you can return to work and get more done.

Regardless of your surroundings, you should be ready to record ideas when they come to mind. Carry some kind of paper with you at all times. Record as much as you can when your idea hits so that you can flesh it out later at a more convenient time.

Leadership is necessary for personal development. When thinking about leadership, think about it in terms of your level of influence on the world around you. Examine the events in your life related to leadership. Which events had the most impact on the way you live your life? How have those events changed you? What is the key element that makes you behave as a team player? By asking yourself these questions, you can become more aware of how you best fit into a team.

Declaring lowliness is a crucial step in advancing in self improvement. You need to know that in the grand scheme of things, your problems are very insignificant. A humble attitude puts you in the right mindset to learn new things and develop as a human being.

Identify your personal values to help you determine your self improvement plan. Trying to change yourself in ways that are not in line with your values, is not a good idea. Seek out areas of your life that you can develop that you can spend your energy on without going against what you hold important in life. This will help you make significant changes to your life, both at home and at work.

Write something to pep yourself up. Make a list of all the good things about you, and put it on a postcard. Put this list up on a wall, or carry it with you. You might even consider recording the mantra in your own voice, so that you can play it back at any time. What are the benefits of this?

Begin a fund for emergency purposes. It is not good to pile up credit card bills when an unexpected emergency pops up. This makes you even less capable of dealing with an emergency in the future. By setting aside five dollars each week, you will be one step closer to having a modest emergency fund. These reserves can be of great assistance now and in the future, because the amount owed will drop, rather than build.

It is impossible for you to properly care for the ones you love, unless you take care of yourself first. Take time for rest and relaxation, whether your health is good or poor.

Do not shop for comfort. If you focus your time on something productive rather than shopping, you’ll save money, and your house won’t look like a big mess.

Organize your life. Organization will make you feel good about yourself, and make you feel confident. The stress caused by disorganization will also be relieved. There is something very calming about knowing that everything is in its place.

The aim of this article is to help you learn some ways to better yourself.  There are still ways you can improve yourself, and there will always be. No matter your age, you can work towards improving your habits and being a more mature person overall.  See if EMDR can help you.


Originally posted 2018-01-20 15:54:49.

Self Improvement Can Help You In Your Life

March 1st, 2020

Being honest with yourself and acknowledging that you need work is a huge step forward. Here are some self-help strategies that will give you ideas on what you could try.

Perhaps stress is keeping you from feeling happy. When our minds are stressed, our mental and physical bodies are harmed. All of us need to have clear, relaxed thinking to enable us to plan and execute our life’s purpose, and this only happens when we let go of stressful thoughts. Schedule a time during your day to be alone, relax, and clear your mind of everything. Taking a little bit of time for yourself will help you stay calm, and keep your goals in mind.

Surround Yourself

Try and surround yourself with people who think like you do. When you do this, you surround yourself with people who will motivate you as opposed to bringing you down. This betters your chances of achieving your goals as their positive attitudes help influence you.

johnhain / Pixabay

When building a personal development plan, it is important to consider your personal values. It doesn’t make any sense to focus on things that your value set does not include. Instead, work on aspects of your life you want to improve that mesh well with your individual beliefs. By doing so, you can make changes in your professional and personal life that will stick with you.

If you take proper care of your physical needs, you will get the maximum benefit from your self-improvement approach. Simple things such as getting plenty of quality sleep, eating a nutritious diet and exercising regularly will keep your energy levels up and give you a better chance of reaching the self-improvement goals you have set for yourself. It may seem easy, but it can be quite difficult to properly care for yourself.

Have a rainy day fund. Many people think that a credit card counts as an emergency fund.  Even a few dollars per week can quickly add up to nice savings. That fund can aid in both the long term and short term as debt goes down.

Make every day of your life the best that you can. Top yourself every day. Push yourself to pursue every opportunity for improvement. Encourage yourself to top yesterday’s accomplishments and set the stage for tomorrow’s successes.

Instead of bragging about how many things you’ve earned in your life, try to ask other people about what they’ve earned in their life and what they’re proud of. You will find that you will learn more about those around you better by doing this. Not only that, you can respect them by knowing more about them.

You only need to remember one key to live and lead a successful life.  That one thing is you must choose to be an active person and live your life, not be a spectator.  If you chose to act only as a spectator, no one will really pay attention to you.  Be active!

Head to a movie with your best friend if anxiety is a problem in your life.  This helps put you in a social situation, but it doesn’t involve socializing until you are uncomfortable. This will help get you used to be in the same vicinity with lots of different people.

If you are falling short of your goals, take a moment to step back and determine where you have gone wrong. Do some research online for examples of goals and ideas that are similar to yours, then compare your own goals to your findings. Maybe you are underestimating the problem, or maybe you are underestimating yourself.

Dealing with situations rationally is a skill that you can learn from others or teach yourself. If you stay cool when you’re highly stressed, you can gain confidence to deal with many daily problems. Take some time during your day to stop and take breaths.

Figure out your goals in life, and go after them. Not taking action to change your life just means you’ll be stuck with your current one forever. Take action today on the dreams you have for your life, and turn them into reality.

Try challenging yourself as much as possible. This can create new possibilities in your life. Perhaps you will gain some knowledge or a new skill. Perhaps you could even set a new standard for achieving something no one has ever done before. Try to find your own path, rather than just following in other people’s footsteps.

In order to expand your horizons, you should first make a list of goals. For example, you may want to become a more confident person. Write it down. You can then try to think of events or strategies that could help boost your confidence. You then want to position yourself so you can make this happen. If you do this kind of preparation and tackle the process with dedication, you will likely achieve your personal development goals.

Living a healthy lifestyle is a critical part of your self-improvement.  Eating right and working out is part of the equation, but motivation is the real key. If your health is important, you can feel better and have a better impact in your life.

One of the most important things when going down the road to self-improvement is realizing that you do deserve nothing but the best. You must realize that doing your best is what you deserve. Ultimately, you can be confident that you worked as hard as possible to achieve your goals.

It’s important not to let unneeded stress get the best of you. Take time to process events before reacting to avoid creating unnecessary tension in your life. Sometimes things will go wrong. Instead of being stressed, just deal with them.

Change and growth can only occur when you want them to and when you choose to change your ways. Accepting change will allow you to grow on your path to self-development.

Take note of any changes that you may have regarding how you feel or what you are thinking as you try these tips. Understand that it can’t all be accomplished at once.


Originally posted 2018-01-14 02:00:27.

Proven Methods For Dealing With Panic Attacks?

March 1st, 2020

If you have ever experienced a panic attack, you know what torture they can inflict. There may be many triggers to the attacks, some known and others unknown. Nobody suffers from exactly the same symptoms. This can make it really hard for you to find an effective cure for your attacks.

Keep calming thoughts and positive dialogue going within yourself when having a panic attack. The attack will not last forever. Know that you won’t lose control of yourself.When you feel that you are about to have a serious panic attack, stop whatever you are doing, sit yourself down, and concentrate on your breathing. Breathe in deeply through your nose; your stomach should rise as you take in your breathe. Also as you breathe, count to five slowly. Exhale through your mouth and count to five again, slowly. Try to do this ten times and you should start to feel better.It is very hard to deal with your anxiety issues if you feel as if you are alone. It’s helpful to have others around who can help support you through your problems and any issues that you are having. Friends can really help to give you the support you need.


TIP!
If a panic attack starts to strike, find a distraction as soon as possible. For example, you could sing one of your favorite songs, play a game on your cell phone or study your shoelaces.

When you begin to feel a bit stressed out, it is important that you talk to someone. When you hear words of comfort from others, it will help relax you. Even better than just talking, a hug really helps. Physical contact can be very soothing and calming in times of stress.

Watch your anxiety levels closely. Doing so is vital because it makes you accountable for the levels of stress you permit yourself to be subjected to. You will gain control of your anxiety by becoming aware of these feelings. If you do suffer a panic attack, the increased awareness will help you end it more quickly.


TIP!
Don’t let the panic attack overwhelm you. Relaxing can prevent your symptoms from controlling how you feel.During an attack, focus your thoughts on taking in the air and letting it out in deep, controlled exhalations. You will likely inhale rapidly, which is natural and just fine to do. It is more important to try not to exhale too quickly.

When you’re suffering a panic attack, it’s matter over mind, not the other way around. Thoughts do not always have to translate into actions. Try doing the opposite of what the negative feelings are pushing you to do. It will help minimize your feelings of panic if you exert control, by deliberately choosing to act in a way that is different than what your attack is telling you.

Panic Attack

Many times, the feelings of having a panic attack are what bring on a panic attack. It is best to avoid thinking about what causes your attacks and how difficult it is to deal with one. By obsessing over previous attacks, you may start to feel panic creeping in. It is very much like trying not to think of the word “elephant.” Of course, then it is all your mind can picture.

Open yourself to sharing what you know about panic attacks with others through the medium of writing. Try creating an e-book, a blog, or even go on speaking engagements. They can all serve as great tools for beating your panic attacks.

When a loved one has panic attacks, you need to be familiar with the possible symptoms that they will evoke. It is common to see things like shortness of breath, trouble swallowing, stomach problems, hot and cold flashes, and even shaking. You should always make sure this is not a heart attack before doing what you can to help the person through a panic attack.

Controlled breathing and regular meditation can be very effective in easing anxiety and reducing panic attacks. Take a series of deep, full breaths, counting each time you inhale and exhale. Continue until you have done 10 repetitions. This will calm you down, force you to concentrate on something besides the way you feel and boost the amount of oxygen that goes to your brain.

Do not allow fear of a panic attack take control. Fear of harm can be abated when you remind yourself that these attacks do not hurt you. Spend time every day learning ways to relax your mind and body. This will focus your mind rational thoughts, and help train yourself to ignore the panicked feelings.

Decide to take action. Allow yourself to overcome feelings of anxiety and engage in healing practices. You must choose to work on your anxiety rather than succumbing to your fears, though. Let other people help you, and make sure you let posted self help you.

If possible, try and get to the root of your feelings of anxiety that lead to a panic attack. Identify the root causes and address them immediately. Following the exchange, explain why you posted the question.

If you deal with panic attacks, you’re aware of what you need to seek when you have one because the signs tell you one is going to occur. A big issue for you may be that you do not understand why these attacks occur, or you do not know how to prevent them.

Originally posted 2018-01-11 23:14:02.

Real Life Rambos Battle with PTSD Effect

March 1st, 2020

PTSD Effect

  • The Story
  • The PTSD Problems
  • The Solution
  • EMDR

    Rambo is actually a term that has become symbolic of gung-ho action along with a persona that has become attached to the identity of movie action star icon Sylvester Stallone.  Today, Rambo is a word which is used to denote military or individual aggression.  It is additionally employed to refer to someone who is heroic and, at the same, able to perpetuate and unleash extreme violence against the opposition.

The Story

Taken from the 1982 movie that had been originally entitled First Blood, the film is approximately the character named John James Rambo, a member of the elite U.S. Army Green Berets.  Deployed in Vietnam, he fought from the Vietcong and North Vietnamese soldiers by making use of guerrilla jungle and tactics warfare strategy.

Depending on the novel, the location where the screenplay was adapted from, Rambo was caught by North Vietnamese soldiers in November 1971 and was put through inhuman abuse and torture in one of the infamous POW camps.  Together with other American prisoners of war, Rambo suffered extreme episodes of physical torment at the disposal of his captors.

He experienced almost daily beatings, water torture, electrocution, and other types of inflicting pain.  After 6 months of living hell, Rambo surely escaped from the POW camp.  After a time period of recuperation, he was again re-deployed to Vietnam and was finally honorably discharged from your U.S. Army in 1974.

what_is_ptsd

Rambo’s return to civilian life was not easy. The ’70s was a time period of student activism that had been seen as the development of the so-called peace movement and flower power.  During that period, the USA became divided over the issue in the Vietnam War.  Many student protests concentrated on the report that the Vietnam War was an unjust war which the USA was really committing an act of aggression.

Many soldiers and veterans like Rambo, most of whom were only drafted into the war, were subjected to protest and ridicule, and contempt.  Civilian protesters saw men like Rambo as warmongers and anti-peace.  But during that time, now many were mindful of the depression seen by many soldiers who needed to fight in Vietnam.

They, too, were verses of the war but needed to fulfill their duty as military servicemen.  The anxiety and stress of always being under fire and never knowing if it was already their last day made soldiers in Vietnam oppose the war up to the civilian protesters.

The PTSD Problems

Like many Vietnam veterans, Rambo endured Post-Traumatic Stress Disorder or PTSD. The novel depicts Rambo as a person who was deeply battling with his past experiences in Vietnam.  After losing his job as a mechanic, Rambo became a drifter and wandered from town to town.  Inside the movie, Rambo got into trouble after a local sheriff imprisoned him for possession of a jungle knife.  In jail, he was again put through torture.

The injustice he suffered at the hands of his captors made him choose to escape.  The cops, along with the National Guard, launched a manhunt.  However, Rambo surely could elude and deter the armed troops who were delivered to hunt him.  He again used his Green Beret skills to survive and deter his pursuers. Later in the movie, Rambo attacked this town center where the cruel sheriff was hiding.

To avert the further escalation of violence, Army Colonel Trautman came and persuaded Rambo to surrender to him.  The colonel was Rambo’s commanding officer in Vietnam.

Such as the movie as well as the character of Rambo, a large number of Vietnam veterans suffered from PTSD.  Many fell on the path to self-destruction through getting totally hooked on drugs and committing violent acts.

Others were struggling to manage the anger, guilt and frustration and rage they felt after completing their tours of duty in Vietnam.  Many veterans were identified as having PTSD and also other psychosis.

As the movie failed to demonstrate that Rambo received specialized help for his battle with PTSD, in real life, many war veterans needed to receive psychological or psychiatric treatment.  These veterans were designed to take antidepressant prescriptions to ensure them to manage their indications of rage, guilt, and depression along with other self-destructive behavior and emotions.

For many war veterans, getting via a day with a bit of semblance of normalcy required the use of anti-anxiety medication.  Their treatment has also been complemented by counseling, a procedure that helped them vent out their anger, frustrations, and fears.

Unlike the movie, real-life soldiers usually are not invincible Rambos who are able to undergo life without seeking professional help in dealing with the war-time experiences, emotional struggles, and psychological burdens.

Today’s conflicts in Iraq and Afghanistan are producing a growing number of soldiers who, like Rambo, needed to fight and win their own personal internal battles and …demons.

The Solution

Effective treatments for PTSD include different types of psychotherapy (talk therapy) or medication.

Trauma-focused Psychotherapies

Trauma-focused psychotherapies are the most highly recommended type of treatment for PTSD. “Trauma-focused” means that the treatment focuses on the memory of the traumatic event or its meaning. These treatments use different techniques to help you process your traumatic experience. Some involve visualizing, talking, or thinking about the traumatic memory.

Others focus on changing unhelpful beliefs about the trauma. They usually last about 8-16 sessions. The trauma-focused psychotherapies with the strongest evidence are:

  • Prolonged Exposure (PE)
    Teaches you how to gain control by facing your negative feelings. It involves talking about your trauma with a provider and doing some of the things you have avoided since the trauma.
  • Cognitive Processing Therapy (CPT)
    Teaches you to reframe negative thoughts about the trauma. It involves talking with your provider about your negative thoughts and doing short writing assignments.
  • Eye-Movement Desensitization and Reprocessing (EMDR)
    Helps you process and make sense of your trauma. It involves calling the trauma to mind while paying attention to a back-and-forth movement or sound (like a finger waving side to side, a light, or a tone).

There are other types of trauma-focused psychotherapy that are also recommended for people with PTSD. These include:

  • Brief Eclectic Psychotherapy (BEP)
    A therapy in which you practice relaxation skills, recall details of the traumatic memory, reframe negative thoughts about the trauma, write a letter about the traumatic event, and hold a farewell ritual to leave trauma in the past.
  • Narrative Exposure Therapy (NET)
    Developed for people who have experienced trauma from ongoing war, conflict, and organized violence. You talk through stressful life events in order (from birth to the present day) and put them together into a story.
  • Written Narrative Exposure
    Involves writing about the trauma during sessions. Your provider gives instructions on the writing assignment, allows you to complete the writing alone, and then returns at the end of the session to briefly discuss any reactions to the writing assignment.
  • Specific cognitive behavioral therapies (CBTs) for PTSD
    Include a limited number of psychotherapies shown to work for PTSD where the provider helps you learn how to change unhelpful behaviors or thoughts.

Antidepressants (SSRIs and SNRIs)

Medications that have been shown to be helpful in treating PTSD symptoms are some of the same medications also used for symptoms of depression and anxiety. These are antidepressant medications called SSRIs (selective serotonin reuptake inhibitors) and SNRIs (serotonin-norepinephrine reuptake inhibitors). SSRIs and SNRIs affect the level of naturally occurring chemicals in the brain called serotonin and/or norepinephrine. These chemicals play a role in brain cell communication and affect how you feel.

There are four antidepressant medications that are recommended for PTSD:

  • Sertraline (Zoloft)
  • Paroxetine (Paxil)
  • Fluoxetine (Prozac)
  • Venlafaxine (Effexor)

Note: Medications have two names: a brand name (for example, Zoloft) and a generic name (for example, Sertraline)

There are other types of antidepressant medications, but these four medications listed above are the ones that are most effective for PTSD.

If you decide to try one of these medications, your provider will give you a prescription. Once you fill your prescription, you will begin taking a pill at the regular time(s) each day. You will meet with your provider every few months or so. Your provider will monitor your response to the medication (including side effects) and change your dose if needed.

Suggested Treatments: Treatments with Some Research Support

Some psychotherapies do not focus on the traumatic event but do help you process your reactions to the trauma and manage symptoms related to PTSD. The research behind these treatments is not as strong as the research supporting trauma-focused psychotherapies (listed above). However, these psychotherapies may be a good option if you are not interested in trauma-focused psychotherapy, or if it is not available:

  • Stress Inoculation Training (SIT)
    A cognitive-behavioral therapy that teaches skills and techniques to manage stress and reduce anxiety.
  • Present-Centered Therapy (PCT)
    Focuses on current life problems that are related to PTSD.
  • Interpersonal Psychotherapy (IPT)
    Focuses on the impact of trauma on interpersonal relationships.

There are also other medications that may be helpful, although the evidence behind them is not as strong as for SSRIs and SNRIs (listed above). These include:

  • Nefazodone (Serzone)
    A serotonin reuptake inhibitor (SRI) that works by changing the levels and activity of naturally occurring chemical signals in the brain.
  • Imipramine (Tofranil)
    A tricyclic antidepressant (TCA) which acts by altering naturally occurring chemicals which help brain cells communicate and can lift the mood.
  • Phenelzine (Nardil)
    A monoamine oxidase inhibitor (MAOI) which inactivates a naturally-occurring enzyme which breaks down the neurotransmitters serotonin, norepinephrine and dopamine.

Other Treatments: Treatments That Do Not Yet Have Research Support

There may be other options available such as certain complementary and integrative medicine approaches (like yoga, meditation, or acupuncture), biological treatments (like hyperbaric oxygen therapy or transcranial magnetic stimulation), or online treatment programs. These treatments do not have strong research behind them at this time, but you and your doctor can discuss the benefits and risks of these options to determine whether or not they are right for you.

Choosing a Treatment

No one treatment is right for everyone. You can discuss treatment options with your healthcare provider, and determine which ones are best for you based on the benefits, risks, and side effects of each treatment. Some people are uncomfortable with the idea of seeking treatment because of concerns with stigma or worries about having to talk about difficult life experiences. However, treatment provides the opportunity to improve symptoms, personal and professional relationships, and quality of life.

To learn about evidence-based treatments, take a look at Understanding PTSD
and PTSD Treatment
 (PDF) or compare treatments using the PTSD Treatment Decision Aid.

Originally posted 2017-12-30 02:00:51.

PTSD Definition

March 1st, 2020

PTSD Definition is Post Traumatic Stress Disorder and it’s normal to have upsetting memories, feel on edge, or have trouble sleeping after this type of event. At first, it may be hard to do normal daily activities, like go to work, go to school, or spend time with people you care about. But most people start to feel better after a few weeks or months. If it’s been longer than a few months and you’re still having symptoms, you may have PTSD. For some people, PTSD symptoms may start later on, or they may come and go over time.

What Factors Affect who Develops PTSD?

PTSD can happen to anyone. It is not a sign of weakness. A number of factors can increase the chance that someone will have PTSD, many of which are not under that person’s control. For example, having a very intense or long-lasting traumatic event or getting injured during the event can make it more likely that a person will develop PTSD.  PTSD is also more common to somebody after certain types of trauma, like combat and sexual assault. Personal factors, like previous traumatic exposure, age, and gender, can affect whether or not a person will develop PTSD. What happens after the traumatic event is also important. Stress can make PTSD more likely, while social support can make it less likely.

What are the Symptoms of PTSD?

PTSD symptoms usually start soon after the traumatic event, but they may not appear until months or years later. They also may come and go over many years. If the symptoms last longer than four weeks, cause you great distress, or interfere with your work or home life, you might have PTSD.

There are four types of symptoms of PTSD, but they may not be exactly the same for everyone. Each person experiences symptoms in their own way.

  1. Reliving the event (also called re-experiencing symptoms). You may have bad memories or nightmares. You even may feel like you’re reliving the event again. This is called a flashback.
  2. Avoiding situations that remind you of the event. You may try to avoid situations or people that trigger memories of the traumatic event. You may even avoid talking or thinking about the event.
  3. Having more negative beliefs and feelings. The way you think about yourself and others may change because of the trauma. You may feel guilt or shame. Or, you may not be interested in activities you used to enjoy. You may feel that the world is dangerous and you can’t trust anyone. You might be numb, or find it hard to feel happy.
  4. Feeling keyed up (also called hyperarousal). You may be jittery or always alert and on the lookout for danger. Or, you may have trouble concentrating or sleeping. You might suddenly get angry or irritable, startle easily, or act in unhealthy ways (like smoking, using drugs and alcohol, or driving recklessly.
    See your therapist today.  EMDR Therapy could help.

Originally posted 2017-11-19 00:28:52.

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