Therapizing With Self-Esteem Therapy

Are you having problems in boosting your self-esteem yourself as well as the other important aspects of your life? Do you feel that everyone is trying to keep themselves away from you? Is it difficult for you to believe that you are a person full of love and sunshine? Are there days when you would feel useless and worthless? If you answered yes to all these questions, then there is a high possibility that you have low self-esteem. You may want to try self-esteem therapy.

Continue reading “Therapizing With Self-Esteem Therapy”

Talk Therapy For Those Who Want To Move On And Forget

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Our life is a cycle, and the experiences we have are somewhat all the same. However, not all of us have the same tolerance when it comes to emotional pain. Some are tough and would deal with difficulties as if nothing happened, and there are those who need a tremendous amount of support from the people around them to cope up. “Your environment, both your social and natural surroundings, can greatly impact how you feel.” Marjie L. Roddick, MA, NCC, LMHC said. Unfortunately, not all people are lucky enough to have a solid group of people who would provide moral support in times of challenges such as a breakup.

We often see struggles of people experiencing a breakup in movies. They are usually crying, confused, and unfocused. They tend to lose the will to move forward and the inspiration to do the things they used to love. These people turn to their friends who are usually the first people we all seek whenever we deal with a breakup. However, there are some aspects of a breakup that make us hold on. These things are often overlooked whenever we do not make the necessary steps in dealing with the pain.

Seeking talk therapy to move on and forget is a wise decision. There are many advantages we can gain from it, and the healing process is faster compared to just talking to friends and getting used to the pain, hoping it would just pass. “Why talk about your problems including mental health challenges? Just talking about your situation to someone can reduce your stress and help you feel better.” Dr. Aaron Kaplan, PsyD, Clinical Psychologist elaborates.

Benefits Of Talk Therapy In Moving On And Forgetting:

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  1. Talk therapy is specifically designed to treat emotional struggles. It aids in managing the pain caused by a breakup, and it is more than just a “go-to” to pour out emotions. It is a tool to deal with the pain and learn ways to divert it and eventually forget it.

 

 

  1. Talk therapy bravely tackles issues that may have contributed to a breakup. Dealing with it is the first step, and forgetting it is understandable. However, people should learn from a failed relationship. Somehow, it is a way for us to recognize our mistakes so that we would not do the same in our next relationship.

 

  1. Talk therapy gives us an opportunity to know ourselves better. Being young and in love often blinds us to the essential things in life such as self-love and self-awareness. We should always remember that self-love is one crucial thing that we all should learn before we can be good at loving others.

 

  1. Talk therapy is a solid support to people who are struggling to move on and forget. Unlike talking to friends or our “run-to” people whom we need to demand time from, therapists are available when we need them. They have studied their craft to spend their time to help people in need of their services.

 

  1. Talk therapy is a tool for us to pour out all the emotions we are keeping inside. Sometimes, we tend to repress our feelings because we think it will aggravate the pain, but talk therapy teaches us that talking is the best way for us to manage all our negative thoughts as we can identify the issues we have to focus on.

“Our society tells us that if you talk about your issues, express your feelings, or even verbalize you have a mental health disorder, you must be “weak.”,” –Ryan Parks, M.Ed, LPCC

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Talking is beneficial to us. It makes us discard all the negative feelings we have inside. Sometimes, moving on starts with talking and cleaning the slate, breaking free from the negativity of the past. And since talk therapy also tackles our mistakes, it teaches us to be better and prepares us for our next relationship. Sometimes, forgetting should come from dealing and eventually healing.

 

When Do I Need Therapy?

Do I Need Awareness?

It is essential for us to have an awareness of the things that can help us achieve our ultimate self, and we can accomplish that through regular medical checkups for our physical wellness and psychological assessment for our mental wellness. “Believe in yourself,” they say. Some of us may have gained too much self-confidence that we overestimate our capacity. You may not believe it but in this matter, you still might require therapy.

We are all wired to be tough against challenges, and our growth from infancy to adulthood has brought us vast learning and has allowed us to level up. However, that does not mean we are invulnerable. Not all of us go through the same path. Some may face a bigger obstacle and may have fewer resources than others. When we are adults, everything seems to be more like a competition against others and ourselves. A reminder from Deborah Khoshaba Psy.D. states that “You’ll love yourself more when you set limits or say no to work, love, or activities that deplete or harm you physically, emotionally and spiritually, or express poorly who you are.” In order to do this, you might require therapy.

Do you need therapy to help you believe in yourself? You can ask yourself, “Do I want therapy to help myself?” You must be sure if you need therapy or want therapy. Therapy (or the need for therapy) is a process that can’t be done overnight. If you think you need therapy, read more below.

Believe in yourself. Needing a therapist to help you with your mental health is definitely okay.
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These two are both equally important to our well-being:

Physical wellness ascertains our everyday functions such as walking, driving, reading, eating, and more. For instance, we have an abnormal gait; then our tasks could be affected as it could make us slower and our movements uncomfortable. As Amanda Zayde, PsyD suggests, “Exercise is key; speak to your primary care physician to see what kind of physical activity is right for you.”

Mental wellness, likewise, is vital as it controls our ability to comprehend what is happening around us. We need it in our jobs as it is what’s responsible for thinking and dealing with things and people in our everyday lives. Problem-solving is part of even the simplest moments. For instance, your boss had an emergency and left you in charge saying, “You know what to do.” Your body would not move automatically to complete the tasks. Your mind needs to think and plan first and command your body to do what’s required. If we do not have a healthy mind, we wouldn’t be able to plan, organize, and comprehend well. Here, you can ask yourself if you require therapy. “Do I need a therapist?”

Talk Therapy Will Help

“Do I need talk therapy?”

Yes, our mental capacity is extraordinary. It could withstand many difficulties. However, taking precautions like going to talk therapy to manage situations that we think are too much for us to handle is a way for us to take care of our overall health. You might need therapy of this type.

Signs before asking oneself, “Do I need therapy?”

You Feel Unhappy And Empty. “Do I need a therapist?”

A woman feeling empty is a sign of needing a therapist to help
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We all have dull moments or times when we just don’t feel right. It could be when our favorite team lost a game or our much-awaited TV show just ended. However, when we feel as though there is nothing that could make us happy, not even with activities that we usually enjoy, then it is a sign that we need talk therapy. You need therapy.

According to Agnes M. Boksa, PsyD, LP,  “Emotional health plays a critical role in our overall health and life enjoyment.” It is not something to be ashamed of talking about, especially when your well-being is at stake. If you want to experience true happiness, then you need to take that extra step and get therapy. Do you need therapy? Perhaps, you do need therapy.

You Are Not In Control. “Do I need to go to therapy?”

Our choices are often dependent on many variables as we are naturally social. We ask for others’ opinions and preferences before we make a decision. It is either to please others or to avoid offending them. These are simple choices we make every day. With the right mindset, we can also choose our emotions. We can condition our minds how we are going to feel and react in a particular situation. However, mental illnesses make you unable to control and understand your own feelings. You are trapped in your own mind, and you need intervention to help you break free.

You Feel Pain And Discomfort That Cannot Be Explained.

You have constant stomach aches or headaches that are not related to any medical health issue. You have seen your doctor and underwent a series of tests which all turned out to be normal. This scenario is quite typical among mental health patients. They think they need to obtain physical aid, but in fact, they need therapy.

You Tend To Turn To Unhealthy Habits Like Smoking, Drinking, Or Gambling.

Sometimes, when things are too much to handle, we tend to divert our focus to other things to lessen our worry. Smoking and drinking have a relaxing sensation that is favorable for a person experiencing stress. Gambling, likewise, provides temporary happiness which can be addictive. People who are prone to be addicted to these habits are more likely to be suffering from a mental health issue.

You Have Extreme Mood Swings.

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Do you easily get agitated with simple things? Do you tend to overreact to small issues and end up making a big deal out of them? Maybe it’s time to ask yourself if you need therapy? Extreme mood swings are experienced by people who do not have a healthy outlet for their overwhelming emotions that’s why they may explode with just a simple mistake of others. People, and sometimes they, themselves, are not aware that their extreme reaction is due to the accumulated anger inside them.

Needing Therapy

Self-confidence is good, but there is a thin line between it and carelessness. We should know when we should feel proud of being confident and when we need help. Many online websites are offering mental health assistance, websites like Better help. They provide counseling services conducted by knowledgeable and licensed therapists. Through this form of counseling which offers convenience, there is no excuse for us to ignore our symptoms and refuse help.

Therapy Guidelines On Healing Through Balance

 

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Feeling of wholeness and healing only happen when the body, spirit, and mind are in equilibrium. Balancing these three is essential for a rewarding and happy life. And in times of crisis – particularly in times of crisis – you need to be attentive in safeguarding that equilibrium.

All these three components are intimately link – the body, the spirit, and the mind. An imbalance and weakness in one of these can negatively impact other people. For instance, the major emotional stress of the mind may lead to increased blood pressure and other diseases in a rather healthy body. Likewise, physical disease or injury may lead to depression in a typically healthy mind.

Healing intention is a person’s conscious mental choice to enhance his health or the health of a loved one. It involves the expectation of enhanced well-being and the optimism that the desired health objective can be attained. It also comprises the comprehension of personal significance in one’s personal and professional life, even if these two aspects might appear vague, especially during a crisis.

Eventually, healing intention involves the assumption that well-being and healing will happen. If you do not really believe that you will be healed, or if a part of you is pulling in the condition or the ailment, you might restrict or disrupt your intrinsic ability to heal from a subconscious level. Do not belittle yourself. By learning healing intention, you will set the stage for recovery to happen.

Developing A Healing Intention

Awareness. Being aware tackles the way you feel. It helps you determine what your body wants to tell you and how to connect yourself with your thoughts. Through awareness, you become sensitive to your body’s indirect signals like alterations in mood and energy level. Attempt to navigate these emotions and thoughts into your conscious mind. This enables you to alter behaviors that do not make you happy and healthy. You may also develop new abilities to modify your automatic reactions. Physical indications are signals from your body informing you of its state and what it actually needs.

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Some individuals engage in physical activities like yoga, running, or self-talk, which involves repeating one or more words that help them feel ‘centered.’ Others join religious services or come to spiritual prayer. Still, the rest who do not practice these meditate or spend a few quiet moments by themselves.

Purpose

When you have learned to recognize your feelings, it is vital now to identify your wants. If a situation such as a health crisis transforms your life, this can be daunting. However, it is equally crucial to formulate new objectives and plans. Though these may differ, they could also be rewarding and meaningful.

Spiritually, when you are intimately connected to your internal self, you can focus on carrying this sense of calm and recovery to yourself or others in your life.

Reflection

The narrative that you tell yourself concerning your life is influential. It helps you comprehend the fundamental matters of your lie and find purpose in them. If your purpose in life has changed, it may result in devastating feelings. Regaining that purpose is vital for getting back to optimal physical and mental health.

Meaning and intention help you manage your emotions like optimism and hopelessness, happiness and misery, and grief and guilt. They enable you and your significant others to embrace what is there and find an acceptance and possibility of efficiently managing your views on life.

Writing poetry, journaling, talking to a religious leader, engaging in art therapy, or working with a person who has gone through the same thing as you might help you answer questions about yourself.

Below are some questions that you can try to answer:

  • Who am I really?
  • What are my thoughts and beliefs spiritually?
  • What are my intentions?
  • What can I do to be fitting to my family, society, and my life?

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Imagine and write about what the pain or disease means in your life if you are suffering from a disease or are in pain. Contemplation may enable you to understand some of the fundamental matters and find purpose in them.

Personal Wholeness

Personal wholeness is the sense of well-being when the mind, spirit, and body are balanced and equally healthy. You can learn mind-body techniques that support wellness and healing from disease. In fact, there are practices that you can develop known as mind-body practices. When you study and learn them, you can perform them anywhere – the safest would be at your own home, especially at this time. These practices urge you to tap into your physical responses and your thoughts healthily. Studies have proven that these mind-body techniques are effective in decreasing the detrimental effects of stress. These include relaxation, breathwork, tai chi, yoga, art, stress relief, meditation, journaling, and meditation.

By learning and embracing one or more of these practices for healing, you are already a step closer to acquiring balance and genuine healing purpose. This is a deliberate choice, so you must remain well-organized but by merely understanding the function that personal wholeness and healing intention can play in your life at the moment. You can start to feel the effects as you continue to manage your life through these stressful and challenging times.

 

 

Mind-Body Therapy Techniques For Mental Health Improvement

 

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Mind-body therapies are techniques formulated to improve one’s mental health, particularly the body and mind connection. These techniques include social, spiritual, psychological, behavioral, and psychological approaches. Awareness of this significant connection is most certainly not new. However, it would seem unfamiliar to a few people from the West, where the body and mind have been conventionally seen as unique entities for centuries. But this view is quickly transforming as experts scientifically prove the various connections between the body and mind.

In this article, we will be focusing our attention on the three most common forms of mind-body therapies – meditation, prayer, and yoga.

Meditation

In mindfulness meditation, one learns to pay attention to his breath as he inhales and exhales and observes when the mind loses track of the task. This strategy of returning to one’s breath strengthens the muscles of mindfulness and attention.

When we focus on how we breathe, we learn how to go back to and remain within the moment to attach ourselves to the present purposely without any criticism or judgment. Meditation does not cure everything, but it can definitely offer some badly needed space and relaxation in our lives. Occasionally, that is what we require to make better decisions for our families and ourselves.

The most vital tools you can carry with you throughout your practice are kindness, patience, and a cozy space to sit. Some of the many reasons to meditate include:

  • Reduce your stress
  • Recognize and know your pain
  • Lessen brain chatter
  • Make better connections
  • Improve concentration

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Prayer

Prayer has quite a profound definition emerging from a person’s spiritual practice or religious background. For others, prayer means a group of sacred phrases, and for some, it might be more of an informal conversation or simply listening to a higher power or God.

“Prayer” originated from precarious, a Latin word that means “attained by begging.” Prayer is grounded on the belief that a power greater than ourselves exists and can tremendously impact our lives. Prayer is the act of raising our minds and hearts to the Almighty.

Prayer is equally crucial from a healthcare point of view merely because it is utilized so broadly. Surveys show that almost 90% of patients with severe diseases will turn to prayer to relieve their disease and anguish. Among the types of complementary medicine, prayer is the most commonly used healing modality. Studies done by researchers from the George Washington Institute for Spirituality and Health claim that prayer is the second most popularly used modality for pain management and the most widely used non-drug tool for pain management.

Below are some explanations provided regarding how prayer improves mental health:

  • Placebo Reaction. Prayer can improve an individual’s opportunities and expectations, leading to a positive effect on mental health.
  • Relaxation Reaction. Prayer produces a relaxation reaction, which decreases blood pressure and other elements involved in increasing stress.
  • Healing Presence. Many people agree that prayer brings a sense of healing or spiritual presence and connection with the Almighty.
  • Mind-Spirit-Body Connection. As prayer pacifies or inspires, it blocks the surge of cortisol, thus decreasing the negative effects of stress on the body’s different systems, including the brain.

Yoga

Recovery and healing starts when we begin fixating our thoughts towards the goal and as our behaviors reflect those thoughts. The body-mind complex is truly authentic. Yoga is an ageless Indian practice that has existed for thousands of years already. It has been utilized to aid people in finding relaxation, peace, good health, and healing in their lives.

The specific postures that yoga integrates usually reflect the messages and emotions that we wish to express, whether it’s audacity, openness, love, or something else. Popular articles have published that yoga is grounded on personification, defined as “the fundamental hypothesis that the brain is not the only source that we have to solve our problems.”

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Yoga entails a body-mind dualism, with the idea that the body’s processes ultimately influence the mind. Yoga positions transform our perceptions and senses, as well as how we see others and ourselves. We get a more holistic outlook of the reason for our existence when we attempt to connect with our bodies through the poses that we do. In fact, some yoga poses have been proven to either promote more contemplative well-being or activate the mind, which opens an opportunity to have a mind-body experience, particularly for those who regularly practice.

The spirit, body, and mind are all geared towards holistic practice, as these three are what build each individual’s general health and happiness. By strengthening the body-mind connection, the spirit, too, can be made more whole with the individual’s wants, needs, wishes, and life objectives. Establishing these may need time, but, indeed, yoga is a great way to start.

 

 

Real Reasons Why COVID-19 Patients Need Counseling

I had been volunteering at hospitals for admitted patients for many years. I saw the value in doing so when I was only in my second year in college, and we were tasked to offer our free mental health services at the university hospital on weekends. That was the only time I realized how much people needed emotional or mental help, but they could not always get that. Because of that, even when I graduated and got all my licenses and clinics, I kept on volunteering at least an hour of my time every day before seeing my paying clients. I would often extend my free services to the patients’ families since I knew that they must be dealing with emotional turmoil as they watch their loved ones suffer at the hospital.

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How The COVID-19 Affected My Counseling Profession In 2020

When the COVID-19 pandemic happened, I naturally had to stop offering counseling. A few nurses at the university hospital that I grew close with over the years told me that some of my regular counseling patients were sad due to my absence. I was also sad, of course, but there was nothing I could do at the time. I kept on thinking about how I could provide counseling without putting myself at risk of contracting COVID. Then, one day, I thought of online group counseling.

Innovating With Helping Hand

Since I had counseling contacts at the hospital, I asked them to talk to some of the COVID-19 patients and ask them if they wanted to join a group counseling session during their stay or after getting discharged. Many COVID people answered positively, so I began allocating two hours of my day to talk to them via Skype. The counseling topics were never set in stone, considering my clients had different worries every day. Sometimes, we would chat about how COVID virus altered their lives; other times, I would help them realize that there’s a way out of their situation.

Unfortunetaly, Some People In My Life Cannot Understand My Counseling Career Decision

The thing that bothered me the most was the reaction of my friends who were not in the mental counseling industry. While my colleagues and the medical staff at the hospital were commending me for my contribution to society, my friends were calling me the modern martyr. “Why are you even doing something that you cannot make money from? You are just wasting your time,” they often said.

Counseling online
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I could tell that the reason behind it was that I always declined to meet my friends since I always had an online group counseling session to facilitate after my actual working hours. However, even without that, I would still say no. Gathering at such a crucial time seemed to defeat the purpose of social distancing and lockdowns, after all. Somehow, they could not understand that, no matter how much I tried to explain it to them. They eventually moved on to complaining about my social services getting in the way of my social life.

In case you are also wondering why COVID-19 patients need counseling, allow me to spell it out for you.

Why I Did Not Stop Providing Counseling During COVID To My Clients

They Experience Discrimination

COVID-19 patients are not far from getting discriminated against. I have already given my friends’ reactions as an example of that above. On other occasions, some of my clients have been called names or blamed for contracting coronavirus.

Instead of making the patients feel better, though, such harsh words only feed their anxiety. That results in a longer recovery time for them, given that they need to nurse their health and their broken heart.

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People Assume That They’re Okay After Having No COVID

People are quick to assume that someone is okay as soon as they test possible. However, the reality is that they may still feel weak after weeks of being ill.

The key idea here is that you should never jump to a conclusion regarding a COVID-19 patient. They may seem fine on the outside, but they may still be reeling from everything that has happened to them. And more often than not, that’s when they need your support the most.

Having COVID-19 Can Be Traumatizing

Yes, testing positive for COVID-19 can be traumatizing for many reasons. For one, the swab test is quite painful. Then, you need to stay in an isolated room for weeks, not just days. And if you get the severe symptoms, you may actually feel closer to death than ever.

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Even when the COVID ordeal is over, you may develop anxiety and paranoia afterward, considering you may keep on worrying about catching the COVID virus again. Hence, when you need a counselor to help you during anxiety or panic attacks, it’s time to start learning some coping mechanisms through COVID counseling.

Final Thoughts Regarding Getting Counseling During COVID

Life will undoubtedly get better when you get counseling for COVID. Still, it will not hurt to get in touch with a COVID counselor as you try to process everything and return to society.

Counseling Psychologist – Psych Counseling

Ever since I was a child, it had always been my dream to help people with psychiatric or counseling needs. Because of that, my initial goal was to become a psychiatrist.

child holding an orange heart would need a counseling psychologist?
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Whenever my parents would ask me what I wanted for Christmas, I would always ask for lab gowns, psychiatry or counseling charts for kids, and whatnot.

When A Never-Ending Disease Crushed My Psychiatry Or Counseling Dreams

However, when I was only nine years old, I got diagnosed with Lyme disease, which I most likely got from ticks as I always played outdoors back then. Assuming you were unfamiliar with my condition, you should know that having Lyme disease meant that I would be immunocompromised for the rest of my life. After all, the condition made me susceptible to any bacterial or viral infection and needed psychological counseling. For a few years, my parents — who were both psychologists and counselors, BTW — homeschooled me until I felt strong enough to return to regular schooling.

Even without my parents or my doctors telling me about it, though, I knew that my dream of becoming a psychiatrist / counselor pretty much ended when the Lyme diagnosis arrived. If you thought about it, psychiatrists and counselors are no different from surgeons who had to have the strongest immune system due to their line of work.

Having my psychiatry and counseling dreams crushed made me sad, but I thought, “I’m still young; I have many years ahead of me to dream another dream.”

kid who talked to a counseling psychologist
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Changing Psych Counseling With Counseling Psychologist

When I was in high school, I saw a surge of depressive disorder among my schoolmates. Some of them had reasons to have pscyhological issues, considering they were children of divorce or they experienced abuse, bullying, or peer pressure throughout the years. However, the others were either using depression as an excuse to get away from certain activities or merely wanted to go with the psychological counseling trend.

Luckily, we used to have a counseling psychologist at school that no one could mess with.

If a student told her that she was feeling lonely or hopeless or sad or whatever, the counseling psychologist would not take the shortcut and diagnose the student on the spot. Instead, she would observe that kid and sometimes even visit them at their houses to see if they were genuinely depressed or acting up.

I admired that counseling psychologist so much that I wanted to become like her. I chose to study psychology in college because there was very little chance for me to get exposed to infectious diseases. After all, mental disorders would not spread like the plague, so I was safe as a Lyme patient. And if I opened my own clinic, I could decide how long I would work and how many patients I could see every day. Thus, there would not be too much physical and mental strain on my part, which could trigger my condition. The bonus was that I could help and talk to as many people as possible.

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When I Needed Counseling

When the COVID-19 outbreak occurred, the local government unit advised me to close my clinic in hopes of reducing the spread of the coronavirus. I did not need to be told twice, considering I had a high risk of contracting it. I did not feel bummed about it initially since I thought that the lockdown would end soon, and life would be normal for everyone again.

The lockdown eventually ended after a month or so, but the outbreak turned into a full-blown global pandemic. The number of positive cases and deaths that I heard on the news every day was extremely humungous that I dared not reopen my clinic. Still, I was positive that it would be over after a few weeks.

While quarantining, I spent most of my time alone. I was not married, and my parents’ home was on the other side of the country. I was alright during the first few months, but loneliness finally caught up with me when the sixth month came.

I felt lethargic and too lazy to get up every day; some days, I would not even leave my bed unless I badly needed to use the bathroom. There were two full weeks when I did not cook and survived by eating chips and ice cream. If I wanted cereals, I would eat them straight out of the box without milk. I did not feel a way out of my isolation.

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My depressive routine would have gone on up to this day if my mother did not ask one of my colleagues – a psychological counselor – to check on me because they could not get ahold of me on the phone. As soon as my friend saw me, she said, “What happened to the psychologist slash counselor I knew?”

“Gone with the wind, I guess,” I answered her dryly.

My psychology / counselor friend pushed me to take a shower as she cleaned my living room. The cold water hitting my body already gave me a sense of clarity. Once I was in fresh clothes, my psychologist / counselor friend offered me psychology counseling, which I gladly accepted.

Moral Lesson that comes from this blog

Even if you are a counseling or psychology professional, you are not immune to depression or any psychological disorder. That is especially true in troubled times like now. Do not hesitate to get psychology counseling if you need counseling.

Frequently Asked Questions About Magnesium For Depression

Getting diagnosed with clinical depression is the worst thing that can ever happen to me. It changes everything in my life. It made me believe that the negative and uncontrollable things around me are something I deserve. That because I do not often find time to take care of my overall health, I should experience something like this. But should I be okay with that? Should I instantly accept that my mental health is now damaged because I did not pay attention to it?

I realized that if I want to become mentally stable again, I need to find the best solution for my condition. With that, I managed to have the courage to seek professional help. As I went on with series of therapeutic sessions, my therapist advised me to take medication. He insisted that I should take antidepressants to avoid the intensifying signs and symptoms of depression. However, despite the consistency of taking the drugs, I somehow felt like I still need more. Not in a sense that I got to be addicted to my antidepressant pills or anything. But what I mean by “I need more” is that I have to incorporate something into my lifestyle. And that took me to the idea of taking magnesium supplements.

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At first, I was hesitant about the thing because I entirely do not know how supplements can help with mental illness. I do understand that it provides additional vitamins and minerals, though. But I am not convinced of supplements keeping someone mentally okay. However, when I asked my doctor about it, he happily told me that it could be a good choice. I gave him few frequently asked questions, and now I am using some of them as wellness guidelines. Below is the list of queries I also asked.

Which type of magnesium is best for depression? 

Studies show that supplemental magnesium is useful in stabilizing the mood. Magnesium citrate is 16% bioavailable and gets highly absorbed by the body, making it most helpful for individuals enduring constipation. However, the glycinate form is more beneficial for reducing the symptoms people experience when they have mild-to-moderate depression and anxiety or other health issues like chronic stress, insomnia, and inflammatory conditions.

 How much magnesium should I take for depression? 

Over-the-counter magnesium supplements significantly improve depression in a span of two weeks. That is why medical experts suggest a 200–400 mg dose of it, especially at bedtime. That is due to magnesium’s effects in promptly inducing sleep vital to recovery from depression. But you should always consider that it is best to take forms of magnesium that dissolve well in liquid because these are more completely absorbed in the gut than other soluble forms.

 Is magnesium an antidepressant? 

Magnesium is highly absorbable and bioavailable. In a randomized clinical trial with depressed older individuals, a daily 450 mg of magnesium supplement helps improve mood as effectively as an antidepressant drug. But note. Though magnesium glycinate is often used for its calming effects, scientific evidence on these uses to treat depression, anxiety, and insomnia is limited.

 Does magnesium improve mood? 

Magnesium plays a significant function in mood and brain function as it helps develop serotonin, which is a major contributor to happiness. Magnesium can help individuals regulate emotions and balancing mood. A study found that those individuals who consider taking Magnesium supplements reported an improvement in depression symptoms. That is regardless or on top of their existing treatment.

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 Is it okay to take magnesium every day? 

For some people, doses less than 350 mg a day are proven safe for most people. However, there are instances that magnesium can cause nausea, diarrhea, vomiting, stomach upset, and other side effects, especially when taken in very large amounts, such as a dosage greater than 350 mg daily. In conclusion, more than enough of the required dosage is always unsafe and can cause overall health damage.

 What’s the best time to take magnesium? 

There is no specific time to take magnesium supplements as they can be taken at any time of the day. For as long as the person is consistent in taking it, there is not much to worry about. As a matter of fact, some individuals like taking magnesium supplements first thing in the morning because that is the easiest and convenient time of the day. But of course, others like to take the supplement at dinner or just before bedtime.

 What are the symptoms of low magnesium in the body? 

The symptoms of low magnesium in the body include fatigue, convulsions, muscle spasms or cramps, numbness, muscle weakness, and abnormal eye movements or also known as nystagmus.

There is High Blood Pressure, Asthma, Irregular Heartbeat, and Osteoporosis as well. Low magnesium in the body can lead to low levels of other vital minerals such as potassium and calcium. Also, psychological disorders are another potential consequence of magnesium deficiency.

 Does magnesium make you gain weight? 

Magnesium is an important nutrient in the body regulating blood pressure, blood sugar levels, and muscle and nerve function. It also helps sustain healthy bone and DNA, and consume more than enough magnesium shows no effectiveness regarding weight loss. But the reduced magnesium in the body is a different story as it is linked to insulin resistance that can potentially lead to weight gain.

 How long before bed should you take magnesium? 

Taking magnesium supplements as a sleep aid is one of the ways medical experts recommend it. Taking the supplement 1-2 hours before going to bed is advisable as it also helps with sleep issues like insomnia.

 What medications should you not take with magnesium?

You should not take medications along with magnesium as it may increase the risk of low blood pressure. Some of the medications you need to avoid include DynaCirc, IsoptinVerelan, Cardizem, Plendil, Norvasc, Adalat, Calan, Procardia, and others.

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Takeaway

I am not saying that you should always process your health through magnesium supplements when you feel emotionally and mentally unstable. Yes, magnesium is important as it helps in the development of the mind and body. But you should not rely on it as a medication for a mental illness. Always ask your doctors about any pills you might want to take so they can give you a piece of proper advice on what or what you should not do.

 

Mindfulness-Based Cognitive Therapy

Why Try Mindfulness-Based Cognitive Therapy?

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Do you wonder why stressed people turn to mindfulness-based cognitive therapy? What does mindfulness-based cognitive therapy and how does it work? Does mindfulness-based cognitive therapy work for everyone, or cognitive therapy for that matter?

Cognitive Therapy Mindfulness-Based

With our minds trying to keep up, people are left vulnerable to anxiety, chronic stress, and depression. Recognizing patterns within our behavior, however, allows us to escape this cycle and this can be achieved through mindfulness-based cognitive therapy. As mentioned, mindfulness-based therapy is a type of cognitive therapy that is as effective as the other types.

Let’s know the importance of mindfulness-based cognitive therapy, a type of cognitive therapy that has been proven to help manage mental health disorders. What is mindfulness-based therapy really about? And why is it part of cognitive therapy? If you are interested in mindfulness-based cognitive therapy, then continue reading below.

Let’s start with mindfulness-based therapy, then we relate it with cognitive therapy.

Why Should You Try To Learn How To Be Mindful Through Mindfulness-based Therapy?

Mindfulness-based therapy is beneficial for you. Mindfulness is a powerful concept that lets us live in the present. Mindfulness-based therapy allows you to adapt and deal with the fast-paced world we live in. Here’s more about cognitive therapy mindfulness-based.

How Can You Use Mindfulness-Based Therapy To Improve Your Mental Health?

As a tool, mindfulness is effective in achieving overall wellness and good mental health. There are various techniques you can use. Examples are controlling your breath and mindful meditation, all of which are mindfulness-based.

What Is There To Know About Cognitive Therapy Mindfulness-based?

Mindfulness-based cognitive therapy is already a proven process to help people process and work on their emotions and problems. Mindfulness-based therapy incorporates mindful principles to supplement programs. It mainly focuses on controlling and accepting thoughts and emotions. Allowing to let go of negative emotions, mindfulness imparts a positive impact during mindfulness-based therapy.

You may have more questions about what mindfulness-based cognitive therapy is. Here are some frequently asked questions about this type of cognitive therapy.

What are mindfulness-based cognitive therapy interventions?

Mindfulness-based interventions use mindfulness as a therapeutic approach. It utilizes various techniques such as mindfulness-based cognitive therapy (MBCT), stress reduction, acceptance and commitment therapy (ACT), and dialectical behavior therapy (DBT).

Is Mindfulness-based Exercise Considered Cognitive Therapy?

Mindfulness-based cognitive therapy refers to a modified type of cognitive-based therapy. It incorporates mindfulness, like breathing exercises and meditation, to combat mental health problems.

What religion is mindfulness-based on?

Mindfulness came from the concept of sati, one of the most important Buddhist tradition elements. It also came from Vipassana, Zen, and Tibetan meditation techniques.

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What are some mindfulness exercises?

You can do mindfulness-based exercises through your everyday routine or therapy. It may also be through a body scan meditation where you have to focus all your attention on your body and deliberately touch each part as a relaxation practice.

Does mindfulness-based therapy help with anxiety?

Various studies have proven that mindfulness-based exercises help combat anxiety and depression. This is helpful for people who tend to act impulsively and let emotions drive their decision. With mindfulness, awareness lowers the chances of experiencing anxiety.

What are the types of mindfulness?

There are three types of mindfulness: intention, attention, and attitude, which operate together to attain mindfulness-awareness. Intention refers to your primary aim of why you’re practicing mindfulness. The second type is attention, where you are tasked to pay attention to both your inner and outer journey. Lastly, an attitude refers to being aware of your individual attitudes like kindness, acceptance, and curiosity.

Is Mindfulness a psychological theory?

Mindfulness-based cognitive therapy is anchored on positive psychology theory. It emphasizes the importance of meditative and experiential practice as the primary driver for the transformation and personal growth and development.

Does mindfulness-based therapy actually work?

Mindfulness works in terms of helping people relax, reducing reliance on medication, and managing chronic stress. However, there’s no specific evidence on what it scientifically does to the brain, to what extent it addresses physical and mental challenges, and how it influences overall health.

Who is the father of mindfulness?

Thich Nhat Hanh, a Vietnamese peace activist, and Buddhist monk is considered the father of mindfulness. He founded the Plum Village Tradition and spent most of his time in the Plum Village Monastery while traveling to different parts of the world to give talks and retreats. He taught that everyone could achieve peace of mind by finding happiness in every simple thing, such as eating an orange or sipping tea.

What are the 3 positive effects of mindfulness?

Mindfulness improves three aspects, mainly well-being, physical, and mental. It contributes to creating a satisfying life where it teaches how to savor every facet of life by guiding how to deal with adverse effects and become fully engaged with social activities. It also addresses physical health. It helps relieve stress, lower blood pressure, improve sleep, treat heart disease, and alleviate gastrointestinal problems.

Does mindfulness increase happiness?

Mindfulness increases happiness in various ways. It helps us level up our awareness of what’s happening both inside and around us without judgmental thoughts. Once we’ve set foot on that, it means we are accepting the realities of our lives.

Is mindfulness the same as meditation?

Meditation and mindfulness play in the same sphere, but there are still things that do not overlap between these two. One example is that meditation takes the formal approach where a person is seated in a meditation practice.  On the other hand, mindfulness revolves around the act of being present and paying attention.

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Final Thoughts About Mindfulness-Based Cognitive Therapy

Supplementing your therapy sessions with mindfulness-based cognitive techniques has great benefits. Remember that practicing mindfulness is a journey and process.

Mindfulness-based cognitive therapy’s main goal is to change patterns in your behavior eventually. How you approach things affects your thinking. Allowing a different perspective is helpful for stressful situations to come. Remember, you can use mindfulness-based cognitive techniques when needed to keep grounded in the present.

As you venture into using mindfulness techniques, expect an increased awareness of yourself. Mindfulness-based cognitive therapy aids in achieving this.

More Considerations Regarding This New Form Of Therapy

Though benefits are evident and proven, mindfulness itself is just a tool. Allowing yourself to process negative thoughts and behaviors is important to live a fulfilling life. Start with consulting with a therapist or mental health professional to see how mindfulness can fit in your life.

I hope through this, you have understood more the concepts of cognitive therapy mindfulness-based and how it is different from other types of cognitive therapy. Mindfulness-based therapy is something that adults, teens, and children alike should try.

 

Mental Health Benefits Of Accepting That I Will Never Be Size 0

I was only 13 years old when the movie The Devil Wears Prada came out. When my mother saw promotional posters for it a week before its premiere, she was already excited because she loved Meryl Streep. Upon finding out that it was rated PG-13, Mom suggested that we should watch the movie as a family as soon as it was out.

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At the time, I was one of those teenage kids who did not want to do anything with their parents. I enjoyed being with my friends; I would rather hang out with them than go anywhere with Mom and Dad. However, like most teenagers, I got scared when my parents said they would confiscate my Nintendo if I didn’t join them for movie nights, so I obeyed them.

Before the show began, I asked Dad to buy a big bucket of popcorn, a large soda, some chips, and a corndog for me. Although I agreed to watch the movie, I intended to eat through the entire thing, considering I didn’t know the actors back then. But ten minutes into the film, I found myself transfixed to the enormous screen, my food forgotten.

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The reason was that Meryl Streep’s character, Miranda Priestley, was too interesting to ignore. She was classy, bossy, and straightforward; though she did not seem to respect her subordinates, it showed that she wanted to know who was loyal to her. Every word that came out of her mouth was iconic; in truth, even if Miranda did not have a dialogue, her facial expressions and actions demanded attention. I loved the movie so much that I played it on DVD at least once a month that year – no exaggeration whatsoever.

The more I watched The Devil Wears Prada, the more I related to Anne Hathaway’s character, Andrea Sachs. She was a young journalist who wanted to write for a famous publication in New York – I wanted that, too. Since it was not easy to do that without connections, she worked for Miranda Priestly, even if she knew nothing about fashion. Once her commitment got questioned, Andrea began dressing well, emphasized by the video montage of her going to work in various designer outfits.

But several years after I watched the movie, one thing remained in my mind: you need to be size 0 in the fashion industry. That’s what Emily Blunt’s character strived for throughout the film because she wanted to look amazing once Miranda brought her to Paris Fashion Week. It did not happen because she got into an accident while she was running an errand for Miranda. Andrea naturally accompanied Miranda, showing off a slimmer figure, and everyone loved her for it.

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How It Changed My Mentality

Since I had been a size 6 for as long as I could remember, I thought of losing weight to become size 0, too. I worked out at the gym, played sports, went hiking, and even tried yoga. I also did intermittent fasting without my parents’ knowledge and reduced my mealtimes from thrice to once a day. 

After a month, I saw a positive change in my body. I lost 10 pounds, which I never imagined I could do. It was awful to avoid my mother’s delicious dishes, but I got used to saying no to them. But then, I became sad when I hit a plateau a couple of months later, which meant that I got stuck at size 4. While it was a significant achievement, it was still far from my dream of becoming a size 0.

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How I Changed My Mentality

I would have fallen into depression because of my weight if I didn’t get wind of plus-sized models like Kate Wasley, Barbie Ferreira, Tara Lynn, and Ashley Graham. I was nowhere near their body type, but there I was, moping over the fact that I could not be size 0. 

When I began to accept that it was impossible to achieve my dream size, I reverted to my old, healthy ways. I enjoyed Mom’s cooking again and stopped obsessing over calories. I refused to do intermittent fasting again unless it was for recalibrating my digestion. I also reduced my physical activities to hiking and going to the gym thrice a week to maintain my figure.

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Final Thoughts

I was only 16 years old at the time, but I already learned that my happiness did not depend on being size 0. I guess it was my luck that I realized that early; other girls needed to reach their 20s or 30s to figure that one out, and only after their slimming pills, teas, and programs did not work.

Will I still watch The Devil Wears Prada even if I have almost lost myself because I followed the characters’ lead? Of course! I just watched it again last night, and I will continue to do so for as long as I shall live. Even if I don’t watch it for their “words of wisdom” anymore, I still love the actors’ impressive acting, after all.