Blog
Seasonal Affective Disorder (SAD)
During winter many people are start to become concerned about how they’ll get through the winter months and stay mentally healthy. Do you wonder about seasonal affective disorder (SAD), or seasonal depression, perhaps the points will help you.
Winter gets so long and, well, depressing. Some wonder if they have SAD. It’s common for people usual in the northern hemisphere to become tired, lethargic, and irritable as winter trudges on. This is what I known as the winter blues which is not the same ‘ as SAD.
The winter pattern of SAD is diagnosed after two consecutive winters of depression symptoms that lessen in the spring, including:
low mood most of the day almost every day
feelings of hopelessness
sleep problems
thoughts of death or suicide
Gratitude journal
Gratitude journals are a popular and effective positive psychology intervention. The goal of a gratitude journal is to increase the focus on positive experiences, which improves well-being.
Keeping a journal of the things you are grateful for, has been shown to have a powerful effect on mental well being. Journaling also helps reduce stress, increase happiness and improve self-esteem. In order to keep a gratitude journal two times a week write a detailed entry about one thing you are grateful for. Take your time and don’t rush through the process. Remember you can write an entry more than twice a week.
Use your wise mind…
The CBT Model
Cognitive behavioural therapy (CBT) . can be used to treat people with a wide range of mental health problems. CBT focuses on how we think (cognition), how we feel (emotion) and how we act (behaviour), and how these three areas interact together. Specifically, our thoughts determine our feeling which in turn affect our behaviour.
In CBT the aim is to teach you effective coping strategies to deal with different problems throughout the lifespan. It further aims to change patterns of thinking or behaviour that are behind people’s difficulties and thereby changing the way they feel. CBT is a short term, goal-oriented psychotherapy. It is a hands-on, practical approach to problem-solving.
Managing ADHD
Although there is no cure for ADHD, many people find that—with practice and hard work—they can manage their symptoms effectively. A diagnosis of ADHD doesn’t mean that you can’t be a good partner, or have a successful career. However, your path to achieving these goals might be different than others.
Below, are some solutions to challenges that people with ADHD often face.
Create structure
Set aside time for relationships be they romantic or social
Stay Organised (your physical and mental space need to organised)
Tailor your environment to your needs and likes
Live a healthy lifestyle for e.g. good quality sleep, exercise, and a balanced diet.
Self love
What is mindfulness?
Mindfulness is when non-judgemental awareness of what is happening in the present moment is achieved. This includes awareness of one’s own thoughts, feelings and senses. It also includes an acceptance of one’s own thoughts, feelings and senses.
In mental health mindfulness has shown benefits to more effective cognitions and mental well being. Mindfulness helps reduce depression and anxiety. It aids in the ability to adapt to stressful situations and a greater satisfaction with relationships. It also helps improve the ability to manage emotions.
There are four main mindfulness practices;
Mindful meditation
Mindful walk
Body scan
Making a conscious effort to notice the present moment using the five senses.
Signs You’re in a Toxic Relationship
Sometimes, people don’t want to think of their relationship with someone they care about as abusive Abuse only happens to others not ourselves. Sometimes it is easier to conceptualize unhealthy relationships by thinking of them as toxic. A toxic relationship harms. A toxic person causes emotional and/or physical damage to another person. These are some signs that you may be in a toxic relationship.
Control issues. Your partner is rigid and must have his or her way. You find yourself complying to keep the peace and because it’s easier.
Communication difficulties. Any time you express concern or a differing opinion, you’re met with some form of anger and manipulation (shouting, shunning, belittling, aggression, etc.)
Feeling on edge. Because of his or her behaviour, you walk on eggshells. You must justify everything, and you can’t be yourself.
It’s you. You’ve been made to feel that the relationship and partner are fine; the problem lies with you and your misinterpretation of reality.
If you recognize these signs, you could be in a toxic relationship. You deserve better, and it’s okay to reach out for help.
Stop Comparing Yourself to Others
Do you constantly compare yourself to others? This is a common human thing to do. However, comparing yourself to others is dangerous. It trains you to find fault in yourself and believe that you’re not good enough because others are “better.” Comparing yourself to others robs you of your opportunity to simply be, embrace what’s right about you, and believe in yourself.
How to Stop Comparing Yourself to Others
Stop comparing yourself to others and start celebrating you with these 5 steps:
Catch yourself comparing.
Listen to yourself. How, exactly, do you believe you’re not good enough?
Analyze yourself instead. Are you really “less than,” or just different?
Identify your unique strengths and what you’re doing well.
Remind yourself of what is important to you. How are you living your passions?
For more information please see
http://www.healthyplace.com/blogs/buildingselfesteem/2012/11/the-comparison-game-youll-never-win/
The Importance of Downtime
Living on overdrive, speeding along without applying the brake, is a danger to our health and well-being. Research has shown our brain needs downtime, a chance to meander freely, slowly process our lives, create, and recharge; however, many of us are stressed and anxious. Our stressful lives are consumed by work, too much technology, and a number of other stressors. A lack of downtime is detrimental to mental health and wellbeing.
It contributes to
- Racing thoughts
- Anxiety
- Rumination
- Depression
- Sleep disturbances
Try these tips for creating downtime:
- Make it easy. Have a “play box” handy, full of things to de-stress: colouring books, cards, books, etc.
- Give yourself permission. It can be hard to have downtime because we value our goals. Making tangible goals for having downtime will help you see the worth in taking breaks.
- Schedule it into your day, and set an alarm to remind you that it’s time to pamper your brain. Set an alarm to signal the end of downtime as well so you don’t worry about making your break too long.