Everyone has periods of feeling anxious in their lives. This could be due to starting school, a new job, getting married or visiting the dentist. People can feel anxious during times of stress in their lives. This is normal and to be expected. Once the stressful event is over the anxious feelings disappear.

For some however, they find themselves incapacitated by anxiety even in the absence of any stressful life events. They feel as though they have no control over how their body is reacting and aren’t able to function in their day to day lives because of this. Let’s take a closer look at some of the symptoms of anxiety disorder.

1. Excessive Worry

People with generalized anxiety disorder tend to be afflicted with excessive worrying. Over everything and anything. They have trouble with racing thoughts to the extent these thoughts become more and more intense and feed upon each other.

They worry about little things and blow them out of proportion with a negative twist. They can’t stop worrying or slow their thoughts down. This causes more distress which in turn causes more worry. It’s a self-perpetuating disorder and can quickly become incapacitated, preventing the individual from functioning.

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2. Sleep Disturbance

People with anxiety disorder often complain of sleep disturbance. They have difficulty with racing thoughts to the extent these thoughts may prevent them from falling asleep or in extreme cases keep them up all night. Even if they are able to fall asleep, they may wake up several times during the night and experience nightmares or a restless sleep.

They are often physically exhausted. Sleep deprivation makes them more prone to physical illness, weakens the immune system and interferes in their mental acuity, which can be required for work and to problem-solve.

3. Panic Attacks

People experiencing extreme episodes of anxiety may also experience what is referred to as “panic attacks.” These can be terrifying episodes in which the individual may experience symptoms similar to those of a cardiac arrest.

Their heart and respiratory rates increases, they may have difficulty breathing and feel as though a heavy weight is on their chest and they may break out in a sweat. Medical tests will prove negative when individuals are in fact experiencing a panic attack.

4. Nausea and Vomiting

People with anxiety disorder may experience nausea and vomiting induced by an exaggerated stress reaction. This may be further exacerbated when they try to eat while feeling anxious.

During a stress reaction the body diverts oxygenated blood from the organs including the stomach to the major muscles in order for the body to be able to “fight or flee.” This is a primitive protective mechanism.

5.  Muscle Tension

People with anxiety disorder often experience near-constant muscle tension. This may include wringing hands, balling fists, clenching jaw, stiff neck, or a sore back. During the primitive stress reaction your body is priming itself to ward off danger by running away or physically fighting.

Hence the tightened muscles, ready for action. Relaxation techniques coupled with regular exercise can be effective to combat the tension arising from anxiety.

                                             P.C: biondisportstherapy

6. Flashbacks

Some people with anxiety will experience flashbacks of a past event which produced severe anxiety for them. In cases of extreme trauma another condition called Post-traumatic Stress Disorder (PTSD) may develop.

PTSD shares similarities to anxiety disorder however it is not the same condition. Researchers in 2006 published a study in the Journal of Anxiety Disorders which found PTSD-like flashbacks in people with social anxiety disorder.

                                                         P.C: thehansindia

7. Social Anxiety

Some people experience anxiety in social settings such as office parties or where large crowds gather such as amusement parks, shopping malls or grocery stores. This can be a particularly disabling form of anxiety as it can negatively impact important areas of a person’s life.

When these people find themselves thrust into social or crowded environments their stress response becomes so heightened that they may shut down emotionally and even experience panic attacks. Therapy may include anti-anxiety medication, Cognitive behavioral therapy (CBT) or desensitization therapy in which the person is gradually introduced to larger crowds or social settings for increasing periods of time.

                                                    P.C: m1psychology

8. Stage Fright

Fear of speaking or performing in public is said to be the biggest fear reported by adults. This fear is ranked higher than the fear of flying, bankruptcy, illness and death. Even seasoned actors or musicians may find themselves afflicted with this disorder. Others may pass up promotions at work or give up the opportunity to perform a eulogy at the funeral of a loved one.

Stage fright can be managed and overcome. Learning to use CBT strategies can be extremely effective in stopping the cycle of avoiding fearful situations. Medications and natural remedies also have their place. For the best results you may need to use a combination of all.

                                              assets.entrepreneur.com

Reference:

http://www.activebeat.com/your-health/women/8-common-symptoms-of-anxiety-disorder/4/

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By virtue of the nature of certain positions and activities, there can be a predisposition towards suffering depression and other mental health issues. One among these, is being stay-at-home housewives. This is not to mean that all stay-at-home housewives are depressed or are doomed to depression, but rather that it is more likely, especially if there is prolonged isolation or a state of stressed overwhelm due to the work load.

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As it stands, stay-at-home housewives are involved in the rigorous demands of keeping a house. The chores begin with waking up on time to cook for the family, and then to clean up after everyone makes a move to attend to their own days and needs. They keep house, and oftentimes, remain alone for long hours – sometimes without any company, keeping to themselves, and sometimes, even left to their own defences to handle the many demands of a daily living. According to the National Institute of Mental Health, USA, globally, housewives are more prone to developing depression and mental health issues if they spend long hours alone and cooped up in the house.

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In many situations, since housewives keep house and take care of the family, there is often a situation where these women tend to lose sight of their identities – the constant placement of others before the self tends to push these women into a state of oblivion and self-neglect, which can also function as among the more major causes for depression in housewives.

Signs and Symptoms

Depression in housewives can easily be gleaned from their behaviour. The following are some symptoms of depression in such situations:

• A sense of detachment and aloofness from everyone
• Inability to socially acclimatize
• Withdrawing and feeling suicidal
• Inability to perform daily routine activities such as cooking and cleaning or even running errands.
• In some instances, this can be aggravated or augmented by post-partum depression and isolation.

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Seeking Help

One of the biggest issues that challenge housewives who cope with depression is the fact that they seldom have anyone to talk to. It is often easy for them to be forgotten or neglected by their family members, perhaps out of the mistaken belief that they are safe and fine within their homes – when the truth is that they probably feel confined and isolated. There is also a tendency to shy away from speaking out because of the imposition and ascription of a stigma – in a social set up where the role of a housewife is often seen as significantly pivoting towards being docile and subservient, there is less room for women to speak out, or even seek to speak out and seek help.

Article courtesy: Seekspark

Feature image courtesy: www.thestar.com

Sleep is absolutely vital for your health and longevity. Whether it is for productivity at work or for overall bodily well being, the importance of sleep cannot be emphasized enough. When you go to sleep, your body takes care of all the processes and bodily activities that need to take place to eliminate toxins. It is, therefore, vital that you sleep on time and avoid impacting your health negatively. Studies suggest that those who sleep eight hours a night are capable of not only good mental health, but also physical well-being.

Sound sleep is believed to have powerful impacts on one’s memory. According to a study that was done by the Brigham Women’s Hospital, people were found to be capable of remembering faces and names of people better if they got eight hours of sound sleep after seeing those faces and names for the first time. According to the study, it appears that when participants were given the opportunity to have a full night’s sleep, their ability to correctly identify the name associated with a face – and their confidence in their answers improved significantly.

The study conducted by BWH brought together a bunch of participants in order to test them in a controlled environment while staying at BWH’s centre for clinical investigation. They were shown twenty photos of faces, all with corresponding names, from a database of over 600 colour photos of adult faces and were asked to memorize them. After a 12-hour period, they were shown the photos again, with either a correct or incorrect name, and were asked to confirm the name of the person in the picture. While answering, the participants were also asked to rate their confidence while answering on a scale of one to nine. The study revealed that when they were given an opportunity to sleep for up to eight hours, the participants correctly matched 12% percent more of the faces and names.
Studies also reveal that sleep is important for learning new information. It appears that sleeping after new learning activities may help improve memory. It appears that sleep augments the body’s retention capacity. The study revealed that as people get older, they are more likely to develop sleep disruptions and sleep disorders, which may, in turn, cause memory issues. By addressing issues with sleep, it is likely to be able to affect people’s ability to learn things at all different ages, according to the study.

Source:
http://www.indiatimes.com/health/buzz/not-getting-8-hours-of-sleep-is-the-reason-you-can-t-remember-anything-247709.html

Eat to please thyself, and dress to please others. No matter what your day comprises, no matter what your dietary regimen is, it is vital that you stay happy with your body, and feel good about yourself. Eating more than a designated portion should not leave you feeling guilty, and eating too less might wind up making you crabby or annoyed. Here are some important things to keep in mind when you eat – to make sure that your health is not compromised on.

1. Eat healthy as a matter of natural choice. Be intuitive about what you eat, and don’t follow rules and diets blindly or for the sake of a trend that you’re trying to follow. Do what is best for your body and mind and don’t impose anything on yourself.

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2. Make eating an independent activity and don’t eat while watching television or working. Always breathe deeply, be thankful for every morsel and chew your food well. Follow a diet and stick to it sincerely. For best results, start this well in advance of the festive season, so that you lapse into the routine.

3. Eat small portions – or in moderation. Everything does taste good, but keep your appetite in check. If you think you’re likely to binge, then stop for a moment and start sharing sweets – it gives maximum pleasure and also makes sure that you don’t end up eating too many.

4. Fall back on healthy options like fresh and dry fruits, and make it a point to serve people who visit you, with this rather than fat filled and processed food.

5. Take smaller portions of sweets.

6. Avoid fried food and keep your eye on roasted, steamed and sautéed food so that you don’t wind up eating inappropriately.

7. Opt for foods that have a lot of water content in them, especially because they are filling and are low in calories, fats and sugars.

8. If it comes to drinking a beverage, ensure that you don’t compromise on taste while keeping the health factor in order. Pick a beverage where you have the option between drinking and eating something. Make healthier versions of sweets and snacks, using organic or natural ingredients.

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9. Never starve or deprive yourself of anything – a binge phase follows deprivation and the results are not good!

References:

http://www.mindbodygreen.com/0-21771/6-simple-rules-to-feel-good-no-matter-what-youre-eating.html

http://www.mindbodygreen.com/0-21391/8-tricks-to-look-feel-younger-no-matter-how-you-like-to-eat.html

Human dignity as a concept comes from the core principle that every individual has an intrinsic value that should be respected and treated with equality. It is a standard and yardstick that is used to ensure that ethical behaviour is always followed in entirety. Regardless of any attribute an individual may have in life, every individual has a right to be treated with dignity.

This is as true as it is for everyone else, in the case of people who are coping with mental & behavioural health issues. When people are encumbered by issues, it is hard for them to see their own value and dignity – and it is imperative, doubly so, that people around them ensure that they restore the true perspective they should have of themselves.

When we respect the dignity inherent in people around us, we are in a place where we become useful and helpful to those who could benefit from our support.

 lifehack.org

The Stigma

Most often, misconceptions and ill-informed perspectives tend to adversely affect the way in which people are treated – and this is seen to be the case with people who cope with mental health issues in their lives. When the inherent dignity of an individual is disrespected or insulted, they fail to move out of a place of fear and shame – which makes their treatment and healing difficult. It is this disrespect and disregard of their dignity that is often the cause for the ascription of a stigma, and prevents people from talking about it.

A teenager who might be coping with depression might avoid speaking out about it for fear of what his classmates and peers might think of him. An orthodox family may not be willing to acknowledge that one of their family members has a case of anxiety and needs to seek help – because they don’t want to be seen outside a therapist’s clinic . In fear of what may be ascribed to them, these people may never seek help. And unfortunately, many a times, being discriminated at work and social situations can be a bigger burden than the illness itself. Research indicates the stigmatisation of mental illness as one of the key reasons that many people do not seek professional help when they are experiencing mental health difficulties.

mindnutritionbody.com

How can we be more supportive?

As individuals we all can help create a society where such problems are not hidden in shame and secrecy. You can ensure your friend or relative is not afraid to speak out about their problems, or is left wondering where they can turn for help. Studies have showed that there are many ways in which dignity may be promoted by simply providing more attention to people with mental & behavioural health issues.

Here are some useful tips you can adopt to handle and treat people with mental health issues with dignity:

Be open to Communicate: If someone comes to you to talk, try not to brush them off. Allow the care seeker to know that they can trust you and can speak to you, and that they will not be treated differently or discriminated because of what they are going through. If you know someone has been unwell, don’t be afraid to ask how they are. They might want to talk about it, they might not. But just letting them know they don’t have to avoid the issue with you is helpful.
Educate Yourself: If you think you might feel awkward or uncomfortable asking them about mental illness, read up and learn more about it. Join online groups, forums, social groups and online communities to help find out as much as you can, and to find a community of supporters on what care seekers and care givers require. Some groups include our community on SeekSpark.
Help them Seek Help: Most often people might worry about appearing weak if they seek counselling or many a times they might not realise they are sick. While you might not be an expert, you can encourage the person to seek help. Do not worry that you are interfering with their lives rather treat this as an opportunity you’ve got to improve someone’s life.

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Article Courtesy: Seekspark

Studies suggest that listening to music can be an uplifting process, as it can help lift or reinforce your mood and eventually go onto leading to a greater quality of life. Music is as much a vital part of culture as it is the larger picture of health, wellbeing and everyday living. According to a team of Scientists at the University of Missouri, that people can boost their mood simply by listening to upbeat music!

According to their research, listening to music helps to improve people’s moods, and boost their overall happiness in just a matter of two weeks, according to their research. In the study that the team conducted, participants improved their mood after being told to try to do so, but they only succeeded when they listened to the upbeat music of Copland, as opposed to the sadder tunes of Stravinsky. Other participants who simply listened to the music without attempting to change their mood, didn’t report an increase in happiness.

But music isn’t confined only to feeling good in general – it is also active therapy while going through break-ups or relationship problems. Music works very well as therapy, too, as it creates a way to calm the mind, to restore energy, to improve mood, and to even help the body heal more naturally. It can also increment the productivity levels, and help get a sense of eased dedication and commitment to the task allotted. Music is also great for babies, as their formative development finds a way to take shape better when they listen to music.

Do you like to listen to any particular music as a way to uplift your mood? Tell us about your favourite kinds of music!

The festive season brings cheer with it – some that you wouldn’t mind partaking in, and some, that do tend to tire you out. Meeting family and friends might seem tiring, and demanding – especially if you are the kind of person who keeps busy schedules all year around, and look forward to the holidays to unwind and indulge in your “me time”. It is important to stay emotionally healthy and comfortable, and to allow yourself the freedom to avoid the things that saps your energy. When the festivities

How do you stay emotionally buoyed? Here are a few pointers you can keep in mind:

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1. Indulge in a hobby. Very often in life, we are so caught up in the demands that life and career obligations make on us. Consequently, we forget what it is to do things we like. Nurture a hobby and indulge in it, and allow your mind to soak in some stress busting comfort. Indulge in a pastime that lets you unwind and follow your heart with passion. Nothing gives you happiness more than being in touch with your inner self by giving you exactly what you like to do most.

2. Meditate often. Meditation is not a religious practice, and need not even be a spiritual practice if that is what you best prefer. It is just about improving your concentration on a particular thing, enough to encourage your cluttered mind to feel lighter and more peaceful. Set 10 minutes aside everyday to meditate, and feel yourself growing calmer.

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3. Do a lot of physical activity. The more active you are, the sharper your mind is, and the more comfortable you feel about the many things you need to attend to. Physical activity need not be rigorous – it can even be just about enough to discourage a sedentary way of life

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4. Go on quiet, relaxing strolls that allow you to be one with your own thoughts, and to allow yourself clarity in your thinking.

5. Listen to peaceful music that helps you de-stress and unwind without much effort on your part. It actually fills your brain with feel-good chemicals that cut back on stress!

6. Be one with nature: watch birds, or walk amidst greenery, and spend time with animals. It helps you tune into yourself and forget your worries easily.

7. Take a snack break when you feel too stressed. A light snack, a small slab of chocolate or a drink can help soothe your mind.

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8. Sleep well. Either take power naps or sleep a whole night without interruption. Even twenty minutes in between a stressful day can work wonders for your mind.

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9. Write your thoughts out, either in a journal, or on a sheet of paper that can help you get your worries, anger and negative feelings out of your system.

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10. Indulge your imagination with visualisation, as it can help you calm down and reduce the extent of stress and anxiety you may experience thanks to work and other demands of life.

11. Exercise regularly, for it helps your body enjoy the rush of endorphins, which in turn keeps stress in check.

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12. Spend time with your loved ones, and don’t hold back on hugging and kissing to show your love. In the company of those that you love, you are uninhibited and you enjoy the freedom of your own identity!

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13. Laugh out loud. Whether it is after watching a sitcom that cracks you up unfailingly, or if it is after watching a particularly ridiculous sketch by your favourite stand-up comedian online, make sure to indulge in anything that makes you laugh out loud. Laughter is a phenomenal de-stressing technique.

References:

http://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/6-ways-to-emotionally-detox-this-festive-season/articleshow/49409539.cms

Despite the bleak picture often presented on mental illness, there are new treatments available that can be delivered in culturally appropriate and relevant ways.

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Mental ill-health has a substantial impact on economies, societies, families, and individuals. Globally, there are more than 450 million people diagnosed with a mental health problem, and nearly a quarter of the disability burden is attributed to mental illness. The importance of taking action to improve mental health and prevent mental health problems extends beyond economic loss (which, in many countries, accounts for up to 4 per cent of national GDP lost annually due to loss of productivity) to considering health in a broader context inclusive of the social, cultural, political and economic factors that shape it. Inherent in every health system are challenges in how to efficiently provide more with fewer resources; however, continuing to neglect mental health translates to crores of rupees in (preventable) losses to governments.

Despite the bleak picture often presented on mental illness, we are gaining ground with respect to disseminating evidence on effective treatments, new possibilities for service delivery, workable solutions for attaining recovery and wellness for situations where access to care is limited and stigma is deeply entrenched in public opinion.

What we see emerging across a host of low and middle-income countries are a series of locally-relevant interventions and business models that facilitate recovery and well-being for people with mental health problems.

For instance, in Zimbabwe, the Friendship Bench project offers brief problem-solving therapy sessions delivered by lay health workers employed by the local municipal government on a bench on the grounds of a clinic – a simple concept that has symbolically created a more open and a welcome space for community members to come forth with their concerns.

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In Maharashtra, the ATMIYATA project has trained community mobilisers to collaborate with local organisations to identify distress and mental health problems. These mobilisers are equipped with locally-made films on smartphones, showing familiar community problems and solutions which have been effective in strengthening community structure, problem-solving, and improving well-being in entire villages.

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In Tamil Nadu, we see positive results emerging from the Shared Housing project led by The Banyan, which offers housing arrangements for women with mental health problems, who without an alternative living solution run the risk of being homeless or being institutionalised.

We also see organisations and start-ups applying health technology solutions (tele-psychiatry) on platforms that facilitate access to competent and qualified counsellors and therapists, in a country like India, where geographical access to a trained mental health workforce is limited. From Europe and North America, we are now seeing the results of very successful anti-stigma campaigns that have actually shifted mindsets at home, in the workplace, and in policy discussions, such as the Bell Let’s Talk campaign in Canada and the See Me Campaign in Scotland.

These new possibilities tend to take a public health approach and focus on preventing mental health problems and alleviating distress, rather than focusing solely on curative approaches. They also work with diverse perceptions held on the causes of mental illness, be it perceived as a product of our social environment, our genetics, spirits, or a combination of all of them.

Several of these initiatives are pilots, others have sustained efforts with continued success. Regardless of the stage of development, results have been consistent: there are effective treatments for mental health problems, which can be delivered in culturally appropriate and relevant ways. We can find workable solutions that simultaneously tackle access to good quality care and address the socioeconomic factors which are so much impacted by mental ill-health. We also need to use opportunities like World Mental Health day to raise awareness and showcase success stories on how we can combat stigma and that there are effective treatments and approaches for mental illness.

-Written by Laura Sheilds-Zeeman

Adviser at SeekSpark

I have been asked several times if I can read people’s minds. When I introduce myself as a psychological counselor, I am asked to tell what the person opposite me is thinking. When I decline, or say I cannot it, people are not convinced. They feel a psychologist can read people’s minds.

But seriously who can?  People think they can, but the reality is no one can. I get queries asking to know what someone thought? For example, one girl wanted to know what a certain boy thought of her. Apparently he talks to her well, and she has sought his help at a particular time. He has helped her, and got her out of a crisis. She now feels she is in love with him.

She wanted me to tell her whether he loved her or not?  How was she to find out? She feels if he is nice to her because he talks to her, and if he helps her, he has certain feelings for her. So she is building up hope. She wants to know if that is love.

I said it was not possible for me to explain his thoughts. If she wanted to know, she could ask him outright. Where is the harm?  The worst thing he can do is decline her love. Of course she has to be prepared for this eventuality.

Another young woman too is fond of a young man. She is hesitating to ask him about his feelings. She feels he is right for her. I suggested she try and get friendly with him, let him become aware of her and if he is single, she could propose. Here too, he could decline. And again, she needs to be aware of this possibility. But fearing rejection, these girls are not approaching their respective boys. What if their love is accepted?  That possibility too exists, doesn’t it?  And if either do not broach the subject of love, and drift apart, they could have regrets all their lives.

Many people think it is possible to read others’ thoughts by their actions. That is not possible. Just because someone helps you, it does not conclude he/she has feelings for you. If a colleague helps you with a project, it does not mean you are special to that person. And if a boy or girl are friends, it does not mean they are in love. But many people imagine this and rumors spread.

Those who suffer from low self esteem, do mind reading. They feel people are always talking about them, saying negative things about them. They hate anyone thinking bad about them and end up all messed up inside. The fact that out of the ten people you meet, six could like you, three could not like you and one can be indifferent, does not strike them. This is a natural process. But the focus is on the three who do not, instead of on the six who do!

Yes, it is great when people like us and accept us. But by the same token, when someone does not like us, it should not shatter us. Those who do not like us will have their reasons. Maybe we remind him/her of a hated relative, or maybe they envy our outlook/opinion, etc. Anyway, one must learn to brush off such people. Does it matter that this person does not like?  Will it harm us if we are not liked?

The way out of such distorted thought that people have to think good about us, is to challenge these thoughts. Yes, someone does not like us, so what? What happens?  Etc. And what gave us the idea the thoughts of that person is only negative?

Sometimes we see someone looking at us. It can make us uncomfortable. And we start putting thoughts into that person’s head.  He is criticizing my clothes, my hair, my height/weight, etc. Actually that person could be looking at us absentmindedly and his thoughts could be elsewhere. There are several movies that show how a blind person is supposed to be staring and gets into trouble. Only when it is revealed he his blind, people apologize for their behavior.

If you end up trying to read people’s mind and basing your actions on that, life is going to be difficult. If you feel someone is having a negative opinion about you, ask outright what is bothering them?  Is it something you said, did, or did not do?  If the person involved is important to you, then his/her opinion could be important. And if for some reason this person has made a negative remark, instead of attaching your meanings and trying to out- think this person, ask outright why that remark was made? Maybe you will learn something.

Each person’s thoughts are his/hers. Trying to read them could land you in trouble. You learn to watch your thoughts, understand them and see if you need to change them. Distorted thoughts will lead to a miserable life. It is better to challenge them and learn to rearrange your thoughts.

Some people make a parody of popular songs; that is imposing your words on the actual lyrics. Some people even mute the volume of a scene in a movie and impose their dialogues. Mind reading is essentially the same. You are imposing your thoughts on to another person’s head and thinking it is theirs. Because you cannot see, hear or read anyone’s thoughts. Unless that person reveals them to you.

So stop the habit of trying to read someone’s thoughts. Many a times you are not aware of your thoughts, so how can you guess others’? If something bothers you, do not hesitate to ask questions. They are safer and will lead to less conflicts.

– Rajani Nandakumar,

Picture Courtesy: ste.india.com