How To Master Emotions And Improve Mental Health

Source: wikimedia.org

 

In psychology, experts believe that the emotional instability of a person is one of the causes of mental illness. That’s because when he encounters a life problem, the way that person reacts to it becomes a more significant impediment of the original thing. Meaning, it consists of a cascade of emotions that catches the individual off-guard. That’s understandable though. Because as human beings, it is reasonable to react and respond to things around us that seem to matter. However, other people forget to realize that some of the life struggles they are facing are only coming from a single perspective. They somehow don’t acknowledge that there are these different views of why a particular issue happens as well as tons of ways to resolve it.

Shift Perspective

Since a lot of individuals believe that an instant reaction is a manifestation of truth, they get themselves caught up in failure and wrong decisions. They believe in their self-made truth, and it becomes their loss. It becomes the reality of the death of their vision of themselves being capable of something. That’s perhaps due to the idea of “being perfect” or at least becoming “better than” someone. But it should never have to be this way. The only possible way to achieve emotional and mental stability is by shifting one’s perspective. There is a need to create a different kind of reaction to things. People need to start looking at problems at different angles to be able to recognize mistakes. From there, the possibility of creating a breakthrough becomes endless. Understand that  “Self-compassion is being gentle with yourself, not beating yourself up over your past decisions, and accepting that you are human and make mistakes.” therapist Kimberly Hershenson, LMSW said.

Source: ggpht.com

Be Bold And Different

Another way to reach emotional education is through noticing the world and how it affects human lives. There is this need for encouragement to become more aware of the things useful for each people’s existence. It is not enough that individuals only know they are not perfect. They have to try hard to always become different and unique without the fear of judgment and humiliation from others. There must be an acceptance of individuality for all to avoid emotional and mental pressure. “The sensation of pressure doesn’t have to be negative—it can be a positive challenge and motivating.” Alicia H. Clark, Psy.D. said. Yes, there are others who will have a hard time accepting it, but people should realize that all of us are worthy in a various way. That no matter what others think of them, it doesn’t matter because they are born to be different.

Choose To Learn

One hindrance of emotional stability is the avoidance of getting hurt. There is this mentality of people that picture “hurt” as something that pulls them down. They keep away from things that make them unhappy and devastated. Yes, it is sometimes a good thing to remove one’s self away from all the stress and anxiety. However, avoiding feeling the inevitable will only make things worse. Instead of trying to distance into the emotional negativity, why not try and embrace it. Learn something from it and use to encourage self-confidence and self-awareness. Getting hurt is part of every life challenges that people will face. But it’s not something that should stop them from being a better version of themselves. People should learn to accept and understand how their emotions contribute to their overall development.

Source: maxpixel.net

Practice Emotional Discipline

“Emotional health plays a critical role in our overall health and life enjoyment.” Agnes M. Boksa, PsyD, LP explained. A lot of individuals find it hard to control their emotions. That’s because they either can’t or don’t want to. They somehow don’t put self restrictions and allow themselves to get affected by their emotional state. As humans, it becomes reasonable to create decisions based on emotions. However, there are a lot of instances that the particular practice is not as effective as what everybody thought. That is because emotions get sometimes used as an excuse for not thinking straight. Not because it is something that people often feel; it becomes a reliable source of critical thinking and decision making. Therefore, people should practice emotional discipline to be able to understand the use of emotions in addressing life struggles.

Life problems are not the issue. It is the way how people look through it. When they finally realize that mistakes, failures, and life struggles exist to teach lessons and instructions, things will become a lot better. And once they get to understand the advantage of mastering emotions, their mental health will also benefit from it.

 

BATTLING STRESS IN LIVING WITH A CHRONIC ILLNESS

Source: pixabay.com

Being told that you have a chronic health condition can be very disorienting. Aside from the confusion, the news may even lead to depression, anxiety, and stress. And instead of going after the probable cure or treatment, most people in such a situation would sulk and then lead to a troubling emotional state. This condition will not help people in their healing process.

Stress has a significant impact on one’s health. It is also a fact that stress can do more harm than good. Examples of stressful situations on top of suffering from a chronic illness are:

  • The stress in which the pain and discomfort of the disease brings
  • The stress of managing the condition and self-care or relief
  • The stress on adjusting to the limitations of the condition on your physical body
  • The stress of managing financial pressures especially now that more money is necessary for the treatment
  • The stress of coping with confusion, frustration, and isolation because of the disease

Stress is pretty much normal in such situations and while it is understandable, will you let it destroy your life? You need to learn to fight back, get the treatment you need, cope and take control of the situation.

Learn To Understand The Condition

Educate yourself with the facts regarding your condition. You can ask your doctors, do your research and talk to people who have the same health ailment. Most importantly, know the factors that may have caused it, the symptoms and the treatment. Being knowledgeable in all these will help you fully understand what you are going through right now.

Aside from the knowledge, you also need to be very observant with your body. Take note of the changes, the situations wherein the condition will start to arise, when it attacks the body and the effects of the said to the body. Make sure that you tell your doctor about your observations and also listen to the recommendations.

Source: pixabay.com

Manage Yourself

Managing yourself throughout the ordeal will be of help in gaining control with your life and improve its quality. Being observant and following your doctor’s recommendation will help you manage your illness and its symptoms. You should have everything tracked down.

Your present lifestyle, your decisions, and your actions will be of help in fighting the stress brought by the illness. Steps should also be taken to manage your emotions, behavior, attitude, and relationship with other people. Whittney Thoman, Senior Exercise Physiologist used to advice that “The more you are active, the more you decrease your risk for chronic diseases, including cancer.”

Emotional Management

The chronic illness all-encompassing nature has its way of ruining one’s plans and even its life. This could bring in a lot of emotions. The emotions are as follows:

  • Anxiety
  • Grief
  • Fear
  • Depression
  • Stress
  • Rage

You need to experiment with managing the stress and with some painful feelings. When you find something that works, you can add it up to your routine. The following are some ideas:

  • Being with loved ones
  • Working out
  • Reading
  • Stretching
  • Cooking
  • Listening to music
  • Cooking
  • Meditation
  • Deep breathing
  • Journal writing

Have a schedule on the stated activities above. It is always recommended that you take some break off your routine and take care of yourself.

Relationship Management

Managing relationships while you have this chronic condition is essential. Fact is, your condition limits you from socializing and that your friends may misinterpret this. “If your intention is to live a meaningful and healthy life, you will make decisions that support this intention, and feel good about yourself when you succeed in this purpose.” Deborah Khoshaba Psy.D. said. Therefore, you needc to focus.

But instead of letting the illness keep you, bear in mind that this should be the case. Instead, find ways to get the life you wanted. Have it planned, get rid of those factors that can add to your stress and go on with your life. Make sure that you bridge yourself to other people.

Source: pixabay.com

Develop Adaptability

Approach and attitude can initiate a difference in one’s life. With the condition you are into right now, it is essential that you learn to adapt with it. Accepting it will also help in developing the ability to survive with the obstacles.

Being adaptive with your new condition enables you to initiate things that will help you get over your condition. It will allow you to develop new traits, skills, and habits that enable you to do problem – solving strategies that you will benefit from. You will far better once you have overcome your challenges.

Conclusion

Chronic illnesses can bring in a lot of stress not only to the affected person but the people around him as well. But learning more about the diseases and the treatments needed will help you a lot. Follow your doctors and try learning other things that can be of help in curing the health issues that you have. Instead of going down with your chronic illness, make some ways to uplift yourself. Having a positive outlook in life will help you get the cure you need. April Lau, LMHC once said, “Learn how to stand up for yourself with compassion for others, deal with stress better, improve your mood, and learn to like yourself.”

 

Improve Yourself, Physically And Mentally

Source: pixabay.com

The only way for you to improve on yourself, both mentally and physically, is to make changes in your life. What are these changes? You need to do the things that you don’t usually do. For others, it can be positive thinking, socializing, learning about arts, or going to therapy. On that note, you can also follow these things:

Value Your Self-Esteem.

How can you value your self-esteem? Stop criticizing yourself and think of good things only. Be optimistic and believe that there’s hope – it’s the only way for you to end unwanted thoughts since negativity can pull your self-esteem down. On things that can enhance your self-regard, you have to do things that you love at least a few minutes each day.

If you love journaling, then, do it. Spend time with your loved one or kids, if you are with the family. You can also find ways to advance in your career like take up additional courses for your added credentials. Whatever you can do to improve yourself positively will also enhance your self-esteem. This is how you value it. In Dr. Nikki Martinez, Psy.D. blog, she says, “If you are struggling with low self-esteem, it is encouraged that you seek some type of help and support to work through this issue, and to help you be the best version of yourself that you can be.”

 

Love Your Body And Mind.

How can you love your body? It’s very simple. Nourish it with healthy foods. You can nourish your mind, as well. For example, when preparing your food, it has to be a well-balanced meal. You can check the internet for suggestions from food experts on how to make affordable but healthy food.

It is also important to steer clear from substances like alcohol and cigarettes. These can hasten the deterioration of your cells, and that is not loving your body and mind. Drink lots of water instead so that you are well-hydrated. It is also advisable to exercise at least 15 minutes each day. A brisk walk around the neighborhood will do, just to start. Lastly, rest, as in total rest at night. “Whether you suffer from seasonal affective disorder or not, the evidence is strong that getting outside just for a little bit can be very helpful,” says Andrea Bonior, PhD, clinical psychologist.

Choose People Who Bring Positivity In Your Life.

Look at the people within your circle. Are they supportive and encouraging? Do they bring positive words and actions to you? If they do, then, these are the people who should be in your life. They will inspire and motivate you to feel better about yourself. That’s what you need. If there are bad influences or toxic relationships, be ready to shut them out completely. Deborah Khoshaba Psy.D used to say, you should “Bring the right people into your life.”

Source: pixabay.com

Help Others.

Volunteer your time and energy to help others. You’ll like accomplishing something substantial to help somebody in need, and it’s another great way to meet new people to develop friendships.

Manage Stress And Pressure.

Like it or not, stress is a part of life. With that, practice and adapt pressures and stress. Try one-minute stress strategies. Do Tai Chi. Work out every day. Go for a nature stroll. Play with your pet or write in your diary. These things can lessen stress and pressure within you.

Additionally, make sure to welcome these adversities with a smile. Research demonstrates that smiling or laughing can help your mind, ease annoyance, loosen up your body and lessen the pressure. As said, exercise can also be a vital way of eliminating and managing stress in your daily lives. Our body is relaxed when we do some kind of sweat-releasing activity.

Calm Your Mind.

Unwinding activities, meditation, and supplication can improve your perspective and point of view. Self-reflection a few minutes each day can make you calm.

Set Realistic Objectives In School Or At Work.

Set what you need to accomplish academically and career-wise. For example, you are still in school. Set your objectives and try to achieve it. Write down your goals and plan out how you are going to reach it.

At Times, Be Spontaneous.

One way to improve yourself is by going out of your comfort zone, healthily. How can you do that? Be spontaneous! Separate yourself from a monotonous schedule and insert activities to liven it up. For example, instead of staying in the office on your 30-minute break, go out to the park and take a stroll.

Source: pixabay.com

Regulate Your Consumption Of Alcohol And Prescription Drugs.

As much as you can, stay away from drinking alcohol and from taking in prescription drugs. These substances contain chemicals that can destroy your mind frame. At times, it can even push you to depression when done in overage and habitually.

Find Your Purpose In Life.

Looking for help is an indication of strength — not a shortcoming. Know that treatment is a good thing. Individuals who get proper treatment can recoup from psychological issues and then, lead them to a more beautiful life.

Everybody has a mission in life, and it’s up to us to find that mission. Don’t be discouraged by problems. Challenges are there so that you can overcome it. In going about the Why’s and How’s, one must learn to improve himself, since this is the only way for us to move forward – if our body and mind are one.

 

Mental Health Curriculum In New York A Mental Health Milestone

A psychotherapist could very well agree that the stigma associated with mental illnesses stands as a barrier which gets in the way of creating social environments that are conducive to recovery. The alarming thing about this reality is as the stigma gets louder, more and more people suffer from mental illnesses in silence.

Source: commons.wikimedia.org

How Widespread Are Mental Illnesses?

The National Institute of Mental Health conducted studies revealing that in the US, about 20% of adults experienced an anxiety disorder in 2017 and around 31% will experience it at some point in their lifetimes. Also, approximately 7% have experienced at least one major depressive episode in their lives. On the other hand, among children, about 23% of more than 10,000 adolescents have been diagnosed with severe mental issues. Still, in other studies, it was discovered that half of the mental illnesses begin at as young as 14 years old, while 75% of mental disorders find their onset at the age of 24.

With the prevalence of mental health issues nowadays especially among children, New York States recent decision to include mental health as part of the curriculum in schools is both timely and essential.

“Mental health is complex, and it would be a lot easier if we were like cars.” – Dr. Mitch Keil, clinical psychologist

What Will Happen In This Curriculum Change?

Source: flickr.com

According to Bill Number A3887B issued by the New York State Assembly, school districts are being called upon to ensure that their health education programs recognize the various dimensions of health and as such, include mental health alongside physical health in health education. A new paragraph is thereby added to the Education Law 504, effective ever since July 1, 2018.

Note that this is a change that will happen across the board. Even kindergartens will get exposure on mental health education at their tender age. According to Kristen Purcell, Assistant Coordinator for Innovative Teaching and Learning at OCM BOCES, mental health education in kindergarten would look like a teacher sitting in the midst of a circle of five and six-year-old toddlers. They will devote portions of the school time just talking about how they feel and what makes them happy, sad, or upset. On the other hand, for high school and college students, instructors will go on a deep dive for a more comprehensive take on the subject matter.

Why The Need For This Change?

Legislators justify this curriculum change as a way to update the New York State law. It keeps public education at par with the recent advancements in the understanding and treatment of mental illnesses. The said law is already 40 years old. It is the right time to make it at pace with the changing times.

“Awareness is the beginning of all change.” – Karla Helbert, LPC, E-RYT, C-IAYT

Source: pixabay.com

The inclusion of mental health topics in the curriculum is also a statement about how people ought to recognize the importance of mental health. It should have as much importance as physical health. State law is practically telling everyone that mental illnesses aren’t as visible as other diseases. However, it does not diminish their intensity and harmful effects. The World Health Organization considers health to be a state of complete physical, mental, and social well-being. Mental health is just as significant as other aspects of wellness.

Moreover, teaching mental health to students allows them to be more self-aware. People who are knowledgeable about mental health are more likely to recognize it when they start to feel it. Thus, know when and how to seek help. Understanding of mental diseases also allows them to think through their feelings properly. They do not just dismiss their feelings as fleeting emotions. They tend to be more confident to speak up.

Finally, an initiative from the State to recognize mental health and espouse it in educational institutions is a progressive move. This creates a society that is more embracing of differences in mental states among people. It has a huge role in breaking the stigma against mental illnesses and those who experience it. By teaching the young generation, people with mental health concerns will get both assistance and acceptance.

New York is the first state in the US to require mental health to be a part of education programs. This progress gives us a glimmer of hope. Soon, more states and countries all over the world can also embrace mental health as a social concern. Our educational institutions can adequately address this issue. In no time, we will be able to recreate a society that embraces differences and disabilities. It is possible even at the level that is not visible to the naked eye.

“Mental health struggles are real. They can be painful. You may feel alone. In some of the darkest times, you may feel like something is “wrong” with you to the core.” – Erica Thompson, LMFT, LPCC

 

Why Your Family’s Mental Health Matters

We live in the comfort of our homes with our family. They have always been there for us from as early as we were born. However, for some of us, this may not be the case. After all, a family is not limited to having a father or a mother. It is sometimes extended out to our relatives or to someone who has adopted us. Such a presence in our life can have lifelong effects in the future. Have you always wondered how your family’s mental health could affect you? Here are four ways how.

Damaged Relationships

Source: flickr.com

When someone is mentally ill, it affects factors such as communication and actions. They keep themselves in the confines of their thoughts and problems. Your relationship as a family is not the only relationship affected by isolation. It also affects your relationship with your friends or partner. Damaging your relationships limits your opportunities in life. Have you ever heard of the quote, “No man is an island?” Social isolation has similar health risks as smoking cigarette or obesity.

Stress Arises

“Everyone handles positive and negative stress differently. And yes, for some, positive stress can lead to a negative response to stress, depending on the situation.” Jessica Harris, LCPC, LPC used to say. Knowing that one of your loved ones is struggling with a mental illness can be very stressful. It can become tough when you take care of them while balancing your everyday tasks. Stressed people often share the same experiences when managing their mental health. It can build up tension in your homes making your home feel very uncomfortable. Stress can also have significant physical effects on your body as well. Certain studies have linked stress to heart disease and high blood pressure. It is also known to lower your immune and digestive systems.

Affects An Individual’s Growth

Source: pixabay.com

For example, since you were always busy with work, you never realized that your son is a victim of bullying. The bullies would laugh at what he wears, thus lowering his self-esteem. They would call him names that were funny to the bullies but were verbally abusive. This bullying continued causing him significant psychological damage. You never noticed this because he always appeared to be okay, until one day you find out that he decided to take his own life. Now, the future you have wished for him has now disappeared. As exaggerated as this example may sound, it is still not too far from happening. Bullied victims have suicidal thoughts two to nine times more likely than non-victims. However, “Not all people who have thoughts of suicide end up acting on those thoughts. But for those who do, generally there is deep emotional pain combined with a belief that things will never improve.” Dr. Chantal Gagnon PhD LMHC explained. 

Exhaustion

Dealing with someone’s mental illness can become both emotionally and physically draining. An individual loses their motivation to do everyday activities due to exhaustion. Lack of motivation can affect one’s lifestyle from schooling to work. It can also affect both their professional and personal relationships. Certain diseases such as heart disease and a weakened immune system may also arise from this. I have experienced this back then, and losing the motivation to do anything often leads to giving up. It taught me the value of moving on and pushing onwards.

Tips For Handling Your Family’s Mental Health

It is tough to watch over a member of your family’s mental health. It can be very frustrating and challenging at times, but here are some tips to help you.

  • Always Get Together

Devote some of your time to bond with your family. It doesn’t have to be every day; a simple Sunday dinner would be enough. Let this serve as a form of a breather for whatever you may be going through.

Source: flickr.com

 

  • Communication Is The Key

Try to get informed on how things are at work or school. Make sure to check up on them from time to time. You don’t need to know everything since some actions may tell you a difference in their stories. Encourage them to open up to you from time to time.

  • Keep The Feeling Of Love Alive

Feeling loved gives you a sense of security and healthy self-esteem. Make sure to show your trust and care for one another. Doing this may help develop positive relationships in the future.

  • Avoid Abuse

Abuse is never a good thing. It is capable of mentally damaging your children or partner. You should avoid it at all costs since it is a leading factor for depression and low self-esteem.

  • Be Careful Of Your Actions

“A mental illness cannot be willed away or brushed aside with a change in attitude. Ignoring the problem doesn’t give it the slip either.” Deborah Serani, PsyD said. In some cases, the cause of one’s mental illness comes from their own family. Your words and actions may affect both your children or partners, so always be sensitive. It is essential to take note of how to handle fights. Remember to say sorry sometimes.

  • Knowledge Of Any Existing Mental Illness

We know that some mental illness needs daily care while others are episodic. You will be able to select the appropriate actions to take if you know your loved one’s condition.

Do you want to be more attentive to your family’s mental health? Check out this website regularly for more information.

Acceptance: Moving On From A Break Up Is The Only Way To Heal Yourself

Source: pixabay.com

We were supposed to be staying together, forever. That was the plan. Actually, it was our promise to each other. He was going to be faithful and loyal to me and me with him. Twenty years ago, we made that pact in front of our family, friends, and loved ones. God himself blessed this pact we made. We were wed, and it was the happiest day of my life. I didn’t know that it would change and or that he would break his promise.

He got tired of you as his woman.”

 

My grandfather said that in such a blunt manner that the sting of his words cut me to the core. People get tired of loving other people? Was I so blind that I didn’t see it? What happened to me? Why was I clouded with my love for him that I forgot to put my feet on the ground and check reality as it is happening in the four corners of our home? Why didn’t he say something?

 “We should examine the inextricable role that self-love plays in any and all human connection.” – Clinical Psychologist and relationship expert Molly Gasbarrini, Ph.D.

Is it so easy to fall out of love? I tried my best. I know I did. But like James Ingram said in his song, “I did my best, but my best wasn’t good enough.” I mean, why wasn’t I good enough? I know I am pretty. I may be a bit old, but I am still physically beautiful. I didn’t become overweight. In fact, my body is as slim as I was when we first met. I took care of my health, as well, and exercised several days a week. I wanted to be pleasing to his eyes, and I did my absolute best on that.

“Anxiety is often used as a tool to help you push yourself to your limit of achievement. The downside is that there are often negative meanings attached, such as not being good enough or not valuing rest.” – Kristine Tye, MA, LMFT

Source: pixabay.com

As for my attitude towards him, even his mother told me, “You are such a kind person, Belle.” Does that mean he doesn’t like a kind woman? Maybe he likes someone who is chubby or naughty? Did I bore him to death? I mean, this is me. This is all me. This is all I can be and how I am for him. Maybe, he just didn’t like the real “me.” But he should have been honest.

 

And so, I look at the right side of my bed, and it’s been empty for a while now. He won’t be coming back. That’s what he said. He said he doesn’t love me anymore and that he doesn’t want to pretend. He said he’d been acting for the last five years. Five long years. He should have told me sooner.

 “If emotions become heightened, it’s a good idea to implement a safe word prior to the discussion which indicates that one of the partners needs to take a break,” – Michelle Smith, LMHC

I guess it’s okay. I mean, there’s nothing else I can do but learn how to live life without his surname. Now, it is real. He doesn’t want to be with me, and I have to accept that. I need to move on from that.

Source: pixabay.com

So far, the ways for me to cope is to listen to music whenever I feel bad. I open YouTube and type MISSING YOU by Diana Ross. I also check out Jorja Smith’s TEENAGE FANTASY and BLUE LIGHTS, just to get my groove going. Sometimes, it forces me to dance. Bonnie Raitt was right in her song; I CAN’T MAKE YOU LOVE ME:

 

‘Cause I can’t make you love me if you don’t

You can’t make your heart feel something it won’t

Here in the dark, in these final hours

I will lay down my heart, and I’ll feel the power

But you won’t, no you won’t

‘Cause I can’t make you love me, if you don’t

 

In time, I will get there. I have to be. I need to be. There’s no other way for me to be.

 

Essential Ideas To Learn From Solution Focused Therapy

Source: pixabay.com

From one recipient of mental help to another, I can say that my hat is off to whoever invented solution focused counseling. I have gone in and out of thehealingpath for half of my adult life due to stress, depression, and anxiety, to be honest. I have tried various forms of psychotherapy as well. However, the peace of mind that I am looking for seems to be more accessible now than ever because of this new treatment.

What I realized is that I am no longer clueless about my life goals, even though I am only on my tenth session. Some thingsthat used to depress me can barely bother me at this point. More importantly, instead of going blank when there’s a minor hitch in my life, I can already come up with two or more ways to solve the matter. Karla Helbert, LPC, E-RYT, C-IAYT used to say, “Putting things in perspective and treating yourself with love and compassion can be such a gift.”

How is that possible, you may ask? Well, the credit goes to the essential ideas that I learned – and am still learning – from solution focused therapy.

Source: pixabay.com

  1. Understanding That The Problem Is NOT The Key

“Major life transitions can bring up a lot past memories, increase anxiety, disorder eating and body image, and even though it’s “the happiest time of your life”, depression and other mental health symptoms are known to flare up.” That is according to Brie Shelly, MS, LMHC, RYT. Something that I have never experienced during my treatment sessions is feeling small and weak due to my issues. It is effortless to sense the latter, primarily when you are face to face with a therapist who’s asking you how and when your life started getting dark. Then, the mental health professional may proceed to assess your past, to the extent that you may want to leave the room and go back to your hellhole.

This technique, of course, may work for some folks. However, you should know that the cause of your problems is the last thing that solution focused counselors will inspect. In their point of view, a person’s history is irrelevant to his or her present or future. Because of that, you will be able to overcome any ordeal without remembering your sorry past. 

  1. Change Is Constant

Yes, you may have already heard of this one long ago; it is not an idea that’s exclusive to solution focused therapy. Despite that, this form of counseling can show you how inevitable change can be. It can happen to anybody. In fact, there may not be a single individual on the planet who has never lost a loved one or had to mend a broken heart at some point. Not everyone requires help from a mental health professional, though, since many have accepted already that change is constant.

The good thing is that the counselors will not reprimand you for not realizing it instantly. They will merely guide you until the evolution of feelings or people no longer confuse you.

 

  1. Every Person Has The Means To Resolve Any Issue

It also seemsnatural to take control of your system through solution focused therapy because the counseling experts have no intention of making you feel as if you will perish without them. In truth, they may try to prove to you each session that you are strong enough to overcome your problems. Their only role in your life is to help you see that, as well as suggest possible actions you may take. “A good way to keep from destroying your self-esteem is by keeping negative self-talk in check. Catch yourself before you go spiraling down the hole of negative thought.” You’ll notice a big difference,” says licensed psychologist Cindy T. Graham, PhD.

There is no way for you not to be grateful for it since nobody wants to become treated as patients, regardless of how much assistance you require. You won’t feel like the therapists are not doing their job correctly either as you will notice sooner than later how effective this method can be.

Source: pixabay.com

Solution focused therapy is one of those forms of counseling that you never knew you needed until you try it. Hence, if you are mentally in distress, find a counselor who can administer this treatment immediately. 

Why Do You Struggle Making Your First Therapy Appointment?

No matter how advanced our world has become, how innovative science has been, and the many breakthroughs the medical field has achieved, people are still adamant in recognizing mental illness.  Admitting that you are suffering from anxiety or depression is still hard.  Many may claim that they have liberated points of view and that they are open to anything, but when it comes to mental health issues, their mind is still closed.   They find it difficult to accept that they are unhealthy and something is wrong up there, that a mental health issue exists in their lives.   Some are still skeptical when they hear about it.

Source: pixabay.com

The stigma is still there.  Many are afraid to come out and talk about it, and so is seeking help.

 

Why Is It Hard To Admit That You Suffer From Mental Health Issues?

 

People Do Not Understand.  “So much of mental health work is about giving people a space to be witnessed and held while sharing the good, the bad, and the ugly of human life.” Lillian Harris LCPC-C said. Some do not recognize depression as an illness.  They think it is just something that needs cheering up and it will go away.

 

I Did Not Choose To Be Depressed.  No one wants to feel down, numb, or continually stressed to the point of living in isolation, and at times wanting to just end all of it by just taking your life.  No one wants to stay for days without bathing or eating.

 

I Can Manage“Mental health struggles are real. They can be painful. You may feel alone. In some of the darkest times, you may feel like something is “wrong” with you to the core.” Erica Thompson, LMFT, LPCC  used to say. Some people struggling with depression find it hard to realize they are depressed.  They think of it as a simple case of feeling sad and down, and they are confident that it will go away.   If somebody gets your attention about depression, recognize and have it checked to be sure.   It cannot be successfully addressed unless it is identified, understood, and accepted.

Source: pixabay.com

I Don’t Want Them To Look At Me Differently.  Do not fear of being misunderstood or being judged by friends or family.  It is not just you who is affected by depression or anxiety.  There are others out there who are just as afraid as you are and are in denial for fear of being disconnected.

 

I Hate Change“Awareness is the beginning of all change.”  As Karla Helbert, LPC, E-RYT, C-IAYT  once said. Some people may have admitted that they are depressed, but their unwillingness to deviate from the unhealthy habits they have developed while in depression stops them from seeking help.   They try to persuade themselves that it is okay to be in confinement, that there is no problem eating unhealthy food like chocolate.

 

Clues That You Or Someone You Know Could Be Depressed

When someone says, “I think he’s depressed,” what comes to mind are:

 

  • Feeling and looking sad most of the time
  • Frequent crying spells (at times for no reason)
  • Not showing any emotions (neither positive or negative)
  • Cannot find the desire or spirit to get out of bed or leave the house
  • Failure to do his responsibilities or do his work
  • Does not have the zest to take care of his activities of daily living
  • Contemplate about suicide

Source: pixabay.com

These are not just it; depression presents itself in many different facets and manifestations which are often ignored. Some are not even aware that it can be deadly when not given proper attention.

 

Depression and other mental health issues are not illnesses that you could deal with alone and not things that will easily go away by popping in some pills like a cold.

 

You need someone in your life to get through with it.  You need someone’s hand to pull you out of it.  You need to eat healthy food and choose to have a healthy lifestyle.

 

You may not yet be ready to admit it, but you have to.  Depression is not a choice you make.  However, you do have a choice to fight it and overcome the symptoms, but it is something that is hard to do on your own.  Do not be afraid of the silence surrounding mental health issues.  Seek help sooner.  Do not suffer alone.

Couples Therapy: Do You Know What It Is?

Many lovers talk about couples therapy to signify their intent in saving their marriage or relationship. For many people, this form of problem solving or treatment is the ultimate answer to solving marital problems, concerns or issues. Despite the popularity of this term, there are only a few individuals who have a complete understanding of couples therapy. This is the primary reason why we have decided to share some insights about what it truly means. Here are the things you must know about relationship counseling or couples therapy:

Source: flickr.com

It Is A Chance But Not A Guarantee

 

This kind of therapy is geared towards strengthening a shaky and problematic union. However, it is not a guarantee that it will keep a couple together. There is a need to emphasize that it merely provides a chance for the spouses to fix their marriage. They have to participate in the sessions so that they can quickly pinpoint the cause of the fights and arguments. Unfortunately, some broken marriages are beyond redemption, which is why they still end up getting a divorce. Note that “All marriages are not salvageable. In the process of marriage counseling, some couples may discover it is healthier for them to be apart.” Donna M. White, LMHC, CACP wrote in an article.

Source: flickr.com

It Can Be A Venue For Hearing Sides

 

Take note that there are two sides to every story. The role of the professional therapist or counselor is to help couples understand each other. When a husband and wife keep on having disagreements, there is a possibility that they will not hear each other’s sides. They will continue to stick with their own beliefs, without regard to what the other person may feel. This problem can be addressed during the couples therapy sessions. Both spouses will be given a chance to share their stories. “Participating together as a couple gives the partners the opportunity to pay closer attention to one another and listen more intimately to their needs, wants, and dissatisfactions, thus establishing a closer bond and a more intimate connection.” Dana Baduna, PhD, LMFT explained.

 

It Requires Effort From The Couple

 

Couples therapy does not provide any magic for its success. The lovers must cooperate with the counselor or therapist if they want to save the marriage. “Counseling to monitor and encourage that process can be valuable to those who truly want to repair and recommit to each other. A key element in this process is transparency or an open and honest approach to communicating everything that the person who cheated does from now to his or her partner.” Dave Stacho LMHC said. They need to understand that there is more to the sessions. They cannot expect a miracle to happen if they will not participate in all the exercises that the professional would provide during the meetings. As such, it is vital that both the husband and wife have given consent to try this form of treatment.

Source: pixabay.com

It Can Be Expensive 

 

The professional fees for an expert in this field may be expensive. For this reason, couples are encouraged to save for this therapy before they start with the sessions. At this point, it is essentially significant to note that the duration of the treatment depends on the severity of the problems in a marriage. Usually, the session is scheduled only one hour a week. It may last for two months or more, depending on the progress that will be shown by the clients. The longer you need to have couples therapy, the more expensive it will be on your part.

 

If you are having troubles with your partner, be sure to solve it first. You must not go directly to the office of the therapist. If you cannot work it out with the other person, the best option is to give therapy a try. If it still does not end up well, find a way to accept that you have to walk away from a broken marriage. 

 

Steps To Cover If You Want To Get Anger Management Counseling

Source: pixabay.com

Considering you wish to receive anger management counseling, you should allow your picky side to reign. The reason is that you’ll likely need to spill your darkest secrets to a licensed therapist to improve your chances of dealing with frustrating incidents in a civilized manner. If you reveal all hidden facts to an unreliable mental health professional, you may continuously worry whether that person will make your details public or not. 

Hence, here are the steps you’ll ideally go through before touching base with an anger management counselor.

Source: thebluediamondgallery.com

  1. Find Out Where To Get Help

The first thing you have to think about is: “Where can I meet a reliable therapist?”

Living in a major city is advantageous in this case since many psychological treatment facilities are open in every third block or so. You can jog or drive around the area one day, and take note of the addresses of various counseling offices. Once you are ready, you may then book an afternoon for consultation or see if they accept walk-in clients.

If your house resides on top of a hill or a thousand miles away from the closest anger management counseling clinic, you are free to look for online platforms that offer this form of therapy. You only need to pay for services and mention your woes to a counselor virtually. That is slightly better than driving to town when you have a session to attend, don’t you think? Stephen Dansiger PsyD MFT used to say, “Mindfulness for Anger Management puts mindfulness into action with transformative skills and real strategies for overcoming anger and taking control of powerful emotions.”

 

  1. Know What Kind Of Help You Need

Being able to tell the therapist that he or shehas to assist you in controlling anger is not enough. That is a wide-ranging request, and even a toddler who throws tantrums may ask for that.

What you must figure out instead is the number of people and counseling type that you want to see while healing. For the latter, your counselor may recommend psychotherapy, humanistic therapy, and psychodynamic treatment. The effect may not be too visible if you go with one form; that’s why you can often do a little mix-and-match. It is just that “Therapy is for people who have enough self-awareness to realize they need a helping hand, and that is something to be admired.” Chris Corbett, PsyD. Said.

As for the former, the mental health professional typically gives his or her opinion on such matters. In case you don’t feel okay with crowds, he or she may deliberately offer one-on-one sessions in the beginning. When you no longer feel anxious about it, the therapist may then introduce you to groups filled with individuals with anger management issues in the past or present.

 

  1. Ask If Your Healthcare Plan Can Cover Therapy Costs

“Anger is a complex response to either external or internal triggers.” Glenn Goldman, MA, LPC  explained. Before chatting with an anger management counseling officer as well, it may be wise to give your insurance provider a call first. 

Although you possibly have a sufficient amount of dollars for reimbursement, it is your right to know if the policy you’ve been paying for is worth it. After all, health insurances don’t come cheap. Assuming the insurance company does not include or never wishes to add therapy to their coverage, then that’s tragic. If you don’t mind shedding more cash off your savings, though, you may not even have to worry about a thing.

Source: defense.gov

From there, you can prepare yourself for the sessions to come. Cheers!