Navigating Emotions with a Mental Health Therapist Coping with Feelings Different feelings can require different coping strategies. Here are some suggestions for coping with specific emotions: 1) Coping with anger: Take deep breaths and practice relaxation techniques to calm yourself. Engage in physical activity or exercise to release pent-up energy. Healthily express your anger, such as talking it out or writing in a journal. Remove yourself from the situation temporarily to gain perspective before addressing it. 2) Coping with irritation: Allow yourself to grieve and feel the sadness. Give yourself permission to cry and -express your emotions. Reach out to supportive friends or family members who can provide comfort and a listening ear. Engage in activities that bring you joy or provide a distraction, such as watching a movie, reading a book, or listening to uplifting music. Please feel free to seek professional help if the sadness continues or becomes overwhelming. 3) Coping with anxiety: Practice deep breathing exercises or other relaxation techniques to help calm your body and mind. Challenge negative thoughts and replace them with more positive and realistic ones. Engage in activities that help you relax and reduce stress, such as yoga, meditation, or taking a warm bath. Create a routine and structure in your day to provide stability. 4) Coping with loneliness: Contact friends, family, or support groups to connect with others. Engage in activities that you enjoy and that allow you to meet new people, such as joining a club or taking a class. Practice self-compassion and self-care to nurture yourself. Consider volunteering or helping others, as it can provide a sense of purpose and connection. 5) Dealing with happy times: Live in the moment, forget about other things Help someone in need, that will make you feel much better Engage in something that you enjoy the most Remember, these are just general suggestions, and it’s important to find coping strategies that resonate with you personally. If you find that your emotions are overwhelming or interfering with your daily functioning, consider seeking help from a mental health professional. They can provide guidance, support, and additional coping strategies tailored to your specific needs. Remember, coping with emotions is an ongoing process, and it’s important to be patient and gentle with yourself as you navigate through different feelings.
15 REASONS TO START COUPLE’S THERAPY It’s great to hear that you’re considering couple’s therapy! It can be a very helpful process for many couples. To find a couple’s therapist, I suggest looking for a therapist who has experience and training in working with couples. Not every therapist will have that training and expertise, so it’s important to find one who does. You can ask for referrals from friends or other professionals or do an online search on your own. Most couple’s therapists offer a free phone or video consultation, so you can talk with a few people to see who you’re most comfortable with. It’s normal to feel scared about what you may hear from your partner during couples therapy. Unlike individual therapy, when you do counselling with your partner, you never can be sure what may come up. However, this can also provide an opportunity for growth and renewal. One of the main purposes of couple therapy is learning to have new experiences in your relationship. That could mean better communication, more sex, or less fighting, but the bottom line is that in order to change, you have to have different experiences together. Before starting counselling, most therapists will do a video consultation with one (and hopefully both) members of the couple. The purpose of the phone consultation is for you to learn more about the process and to ask any potential questions you may have. During the first few sessions, you’ll be getting to know your therapist, and your therapist will be getting to know you and your partner. You’ll also be setting clear goals for your work together. In the therapy, it’s important that everyone is clear about what is shared and individual goals are. In your work, you’ll articulate what you’d like to be different in your relationship. Then your therapist will help you find individual goals to work on that will bring you closer to that reality. Change happens when you and your partner take individual responsibility for your part and are motivated to do the hard work necessary to have a different experience together. It’s normal to feel nervous about starting therapy. For some people, the idea of coming into couple’s counselling and talking about your relationship is stressful. For those uncomfortable with change, being nervous is a perfectly acceptable place to start. For others, the idea of couple therapy is exciting. Perhaps you’ve been dealing with a similar issue for a long time, and you’re ready to get to work and make some meaningful change. The process of therapy typically involves meeting all together and individually. For the first session, your therapist will typically meet with you as a couple. After that, your therapist will meet with you and your partner individually for one session each. The purpose of the individual session is so that your therapist can learn a lot about your history in a very quick way. After the individual sessions, you’ll meet all together again and usually stay that way moving forward. While you can make lots of progress in session, there will be work outside of session as well. Your therapist will likely give you homework or exercises to do between sessions to help you practice the skills you’re learning in session. It’s important to be committed to the process and willing to do the work necessary to make meaningful change in your relationship.
Excessive social media use has been linked to anxiety & depression due to factors such as cyberbullying, social comparison, & the pressure to constantly present a curated image of oneself. The constant influx of information & notifications can also lead to feelings of overwhelm & a lack of control. Know why SOCIAL MEDIA can cause anxiety & depression: Social comparison: Social media often promotes a culture of comparison, where individuals compare themselves to others’ carefully curated online personas, leading to feelings of inadequacy & low self-esteem. Cyberbullying: Online harassment & bullying can be amplified on social media, leading to feelings of isolation, shame, & anxiety. Fear of missing out (FOMO): Social media can create a sense of pressure to constantly stay connected & up-to-date, leading to anxiety & a fear of missing out on important events or experiences. Information overload: The constant stream of information & notifications on social media can lead to a feeling of being overwhelmed & a lack of control, leading to anxiety. Unrealistic expectations: Social media can create unrealistic expectations for oneself & others, leading to disappointment, frustration, & anxiety. Addiction: Social media addiction can lead to negative impacts on mental health, including depression & anxiety, as individuals may feel a sense of dependency or loss of control over their social media use. Online harassment: Social media platforms can be a breeding ground for online harassment, which can lead to feelings of fear, anxiety, & depression. Cyberstalking: Cyberstalking, which is the use of technology to harass, intimidate, or stalk someone, can also be a source of anxiety & depression for victims. Sleep disruption: Social media use can disrupt sleep patterns, leading to fatigue & irritability, which can exacerbate feelings of depression & anxiety. Social isolation: Social media can create a false sense of connection, leading individuals to spend less time socializing in person, which can lead to feelings of loneliness, depression, & anxiety.
Overcoming Social Anxiety: Unlocking Confidence and Connection Social anxiety is a mental health condition that can significantly impact a person’s quality of life, & therapy can be an effective treatment option. Social anxiety disorder is characterized by intense fear, nervousness, or self-consciousness in social situations, which can interfere with a person’s ability to form & maintain relationships, perform at work or school, & engage in social activities. Cognitive-behavioural therapy (CBT) is often recommended as a first-line treatment for social anxiety disorder. CBT can help individuals with social anxiety to identify & challenge negative thoughts & beliefs that contribute to their anxiety, develop coping strategies to manage their symptoms, & gradually expose themselves to anxiety-provoking situations in a controlled & supportive environment. Other forms of therapy, such as exposure therapy, mindfulness-based therapy, & psychodynamic therapy, may also be helpful for individuals with social anxiety, depending on their specific needs & preferences. It’s important to seek professional help from a licensed mental health provider, such as a therapist or psychologist, if you are experiencing symptoms of social anxiety. A mental health professional can provide a proper diagnosis, create an individualized treatment plan, & support you throughout your journey towards recovery.
Stretches the hips & groin muscles: The pose involves drawing the knees towards the chest while holding onto the outer edges of the feet, which can help stretch the muscles of the hips & groin. Relieves tension & tightness in the lower back: Happy Baby Pose can help release tension & tightness in the lower back, which is especially helpful for people who sit for extended periods or engage in activities that involve repetitive movements. Calms the mind & promotes relaxation: The gentle rocking motion of the pose can have a soothing effect on the nervous system, helping to promote relaxation & reduce stress and anxiety. Helps release stress & anxiety: Happy Baby Pose can be a useful tool for managing stress & anxiety, as the posture helps to release tension & promote relaxation. Promotes better digestion & elimination: The pose can help stimulate the digestive system by massaging the abdominal organs, which can help promote better digestion & elimination. Can alleviate menstrual cramps & discomfort: Happy Baby Pose can help relieve menstrual cramps & discomfort by releasing tension in the hips & lower back. Strengthens the arms & shoulders: Holding onto the outer edges of the feet in Happy Baby Pose can help strengthen the arms & shoulders. Can help improve posture: The pose can help improve posture by stretching the muscles of the lower back & hips, which can help counteract the effects of prolonged sitting or standing. Can aid in better sleep: Practicing Happy Baby Pose before bed can help promote relaxation & improve sleep quality. Can be a gentle & restorative pose for those with injuries or chronic pain: Happy Baby Pose can be a gentle and restorative posture for people with injuries or chronic pain, as it can help release tension & promote relaxation without putting strain on the body. It is important to remember that everyone’s experience & physical abilities are unique, so some of these benefits may be more pronounced for some people than others. As always, it is recommended to practice yoga under the guidance of a qualified teacher to ensure proper alignment & safety.
Effective Ways to Support Mental Health: Boost Well-being and Provide Real Help Supporting people who are suffering from mental health issues can be a challenging task, but there are several things you can do to help them. Listen to their concerns, without judgment or criticism. Let them know that you understand what they are going through and that you are there for them. Educate yourself: Learn about the specific mental health condition they are dealing with. This will help you understand their experiences and how you can best support them. Encourage them to seek professional help from a mental health professional. Offer to help them find a therapist or support group that may be able to help them. Be patient: Recovery from mental health issues can be a slow process, so it’s important to be patient and understanding. Avoid pressuring them to “get better” quickly. Offer practical support, such as helping with household chores, running errands, or preparing meals. Avoid stigmatizing language: Use supportive and respectful language when discussing mental health. Avoid stigmatizing language or phrases that may be hurtful or offensive. Supporting someone with mental health issues can be emotionally taxing. Make sure you take care of yourself, too. Seek support from friends, family, or a mental health professional if needed. Remember, everyone’s experiences with mental health issues are different. The most important thing is to be there for them, listen to them, and offer your support in any way you can.
Improved breathing is one of the many benefits of good posture, particularly an erect or upright posture. When you stand or sit with your back straight and your shoulders relaxed, your lungs can expand more fully, allowing you to take deeper and more efficient breaths. Here are some reasons why good posture can help improve your breathing: Overall, maintaining an upright or erect posture can help improve your breathing & provide numerous other benefits for your physical & mental health. By making a conscious effort to improve your posture, you can support your overall wellbeing & lead a more active and energetic lifestyle.
Stress on Spine- Emotions & Prevention Methods Reason- Methods to prevent or alleviate back pain & other related issues: Remember that each individual’s spine is unique & what works for one person may not work for another. It’s always a good idea to consult with a healthcare professional for personalized advice on how to reduce stress on your spine.
To observe how well balanced you are; exercise is a way to self-examine, especially single leg exercises. When there is lot of movement or shivering in balance, that means the emotional state of mind is not perfect in place. So, to get the balance; you will have to exercise or pose to train your mind to maintain balance. Single leg exercises will guide your sub-conscious level; assisting from the grounded feet going upwards to the head, guiding you to maintain the balance. Regular execution of the exercise for next 4 days, will help you improvise your balance. You will consciously not realize the instability of balance when you sit or walk, however you will feel the same at the time of exercising. Incorporate positioned lunges to get the balance perfect, when one foot will move forward, the other foot holds the balance, that’s training your Body & Mind, as this exercise requires lot of focus, its more like you doing concentrated meditation. You can also observe signs of imbalance with your walking, by monitoring your foot fall, are you landing on your heal or on the front foot, or the mid foot. If you land on your heal; yes, it is a sign of imbalance & however with the mid & front feet fall, you are in good position of your balance. To put more clarity to the theory, front foot landing indicates more of stable mind, mid foot landing shows stability in the centre part of the body & heal landing indicates more pressure.
