https://www.neofitmind.com/home daily 1.0 2024-06-04 https://images.squarespace-cdn.com/content/v1/52a74d9ae4b0253945d2aee9/1535394867157-MTQAOAQPKWQ68DDY1HTW/tumblr_mn8b8sLRb61rkz363o1_1280.jpg Home https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1522551347750-HQ8KA5SX7FWV8QZ5DBXZ/IMG_0111+%281%29.JPG Home https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1522483856534-7M2FFDUDOVVAICEJ78JE/IMG_6226.jpg Home https://www.neofitmind.com/what-we-do daily 0.75 2018-04-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1522552205275-8WUW5ZUWRGSUKWNMNPSZ/IMG_1995.JPG What We Do https://www.neofitmind.com/projects daily 0.75 2018-04-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1522497960138-WBED6D93GPWBZ5Y5CD8E/sumantai.jpg Projects https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1522551663980-FHS6HNGBF1IT5ZZ73QLR/IMG_1741.jpg Projects https://www.neofitmind.com/partners daily 0.75 2018-04-02 https://images.squarespace-cdn.com/content/v1/52a74d9ae4b0253945d2aee9/1390505394162-W51WFS0M8F9TXWY7LPDY/chambers-10.jpg Partners https://www.neofitmind.com/contact daily 0.75 2021-02-09 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1522498987081-B7Z4ZO742N2ONRRXN732/sydney.jpg Contact https://www.neofitmind.com/take-action daily 0.75 2018-05-17 https://images.squarespace-cdn.com/content/v1/52a74d9ae4b0253945d2aee9/1390597413198-XUEB2J3138YBEXDCIMC0/tumblr_migjb4LxOB1rkz363o2_1280.jpg Take Action https://www.neofitmind.com/mind-over-body daily 0.75 2024-04-23 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1522547097743-TDGHJTFOOIT7ZBFM1Q66/BAMOB1.jpg Fitness -Mind over body     https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1522547012628-9GDFLF58U1SNCQ5FGQJK/mob1.jpg Fitness -Mind over body https://www.neofitmind.com/movies-for-learning daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1523255396663-2OB8W72QB03MT12DDFHU/slp.jpg Movies for Mental health learning https://www.neofitmind.com/what-is-stress- daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1525750601134-UTTMAQ2MUZYZKRZ1A8EQ/stress-cartoon.jpg What is Stress ? What is Stress & How to identify your Stress triggers   Stress affects everyone in different ways – and, our triggers are very much dependent on the challenges we’re facing at an individual level. It’s important to identify any potential triggers as a first step in overcoming your feelings of stress and anxiety – so you can work out a management plan that’s right for you. Even if both you and someone you know are feeling stressed, the causes and triggers are most likely different – which means you’ll need unique approaches to treating your stress. Understanding stress Stress is commonly described as feeling overloaded, wound up, tight, tense and chronically worried. Three different types of stress include: Acute stress – this kind of stress usually occurs in response to a brief, one-time event, such as a difficult situation at work Episodic acute stress – this is when acute stress is experienced more than once, or in ‘episodes’ Chronic stress – chronic stress is ongoing, deep feelings of stress that impact health and daily life and put you at risk of developing serious health problems as a result Major life stressors, especially those involving personal and social stress, are among the strongest risk factors for depression. Identifying your triggers Developing a management plan to overcome stress starts with "identifying" your triggers.Here are some questions to help you determine the underlying cause of your stressors. Has there been a change in your routine? Has something unpredictable happened recently – for example, a family member visiting out of the blue? A close friend moving away? Have you picked up a demanding new project at work? Is there a new working dynamic – for example, a challenging boss or colleague? Do you simply have too much work to complete? Has there been a death or serious illness in the family? Are you having trouble adjusting to having a newborn baby? Are you struggling to juggle work and family life? Do you need more support at home? Are you taking on too much – work, family commitments – with no time for yourself? Are you too busy to get your 8 hours of sleep every night? Do you feel pulled in all directions and overwhelmed at the thought of everything you have to do? Do you rely on an excessive amount of stimulants – coffee, for example – to get through the day? Does your environment make you feel anxious – for example, a messy house, builders next door, dogs barking? Do you find meeting new people stressful? Managing your triggers Once you’ve identified your primary sources of stress, it’s important to work out strategies to deal with them. It can be overwhelming wondering where to begin – and it’s normal and natural to feel that way. Here are some tips to help you develop coping mechanisms: Do less, and expect less – try to get comfortable with the ‘less is more’ mantra, and Slow down – life isn’t meant to be too busy, or a race Ask for help – even if you don’t have family nearby, friends and colleagues can help you through challenging times – all you need to do is ask, and you may be surprised at how many people are willing to help you Problem solve – develop strategies to deal with a particular problem instead of avoiding it or hoping it will go away on its own Give time to people who matter most – focus on quality not quantity of relationships Get comfortable with saying no – you don’t have to do everything, be everywhere and go to everything, and downtime is necessary Change your way of thinking – it isn’t easy to do, but it can be done with some training and practice – for example, if a situation that you can’t change is stressing you out, consider how you can approach this situation with a positive attitude. This will make it easier for you to deal with. Practice the art of acceptance – learn to accept the things you cannot change Focus on the positives – instead of worrying about what you don’t have and what isn’t being done, focus on all the wonderful things you do have and what you have achieved Distance yourself from the source of the stress – if a person is making you stressed, don’t engage with them Confront the stress head-on – it may be more appropriate to attack the problem and deal with it face-to-face if you feel comfortable If you or someone you know is feeling stressed, make an appointment with your healthcare professional to discuss your concerns. https://www.neofitmind.com/what-is-depression daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1525912643127-EL1BZP9NIBZ4CIFW4F9O/depression.jpg What is depression ? https://www.neofitmind.com/seasonal-affective-disorder daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1526435559633-2KYPXIFGPAIKOPXTK9NQ/sad_infographic.png Seasonal Affective Disorder https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1526436542085-20BL9OO8U9U4PWEOI0RB/sad_infographic.png Seasonal Affective Disorder https://www.neofitmind.com/food-and-mental-health daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1526522057197-6SIKV5I9VJ48P9EVE61O/improve-mood.jpg Food and mental health https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1526521666743-CXRB4WNL790SKFG7TQGM/the%2Blink%2Bbetween.png Food and mental health   A wise man once said that a healthy body is like a temple for a healthy mind. Body, mind and soul are three essential components for bringing balance, happiness and strength to your life. We live in a world where everyone misinterprets good health for a perfectly shaped body, and they are willing to work hard for it while overlooking mental health. People often find it uncomfortable to discuss their mental health. The times that we live in with high levels of stress, it is important that we start paying heed to our mental health too. It is an absolute must. And the first step to achieving that is to maintain a healthy diet. Clean eating can take you a long way towards good health. A healthy diet can prevent many ailments such as the risk of obesity, type 2 diabetes, heart disease, stroke, and some types of cancer. The regular consumption of fruits and vegetables particularly are also beneficial for our mental health. A new research done by the Department of Psychology at University of Otago in New Zealand found that increasing fruit and vegetable consumption may improve psychological well-being in as little as 2 weeks. Lead researcher Dr. Tamlin Conner and his team found that young adults who were given extra fruits and vegetables each day for 14 days ate more of the produce and experienced a boost in motivation and vitality. According to leading health experts, a healthy diet should constitute of two cups of fruits and about three cups of vegetables daily. For their study, Conner and team enrolled 171 students aged between 18 and 25 for their study, and they were divided into three groups for 2 weeks. One group continued with their normal eating pattern, one was personally handed two additional servings of fresh fruits and vegetables (including carrots, kiwi fruit, apples, and oranges) each day, while the remaining group was given prepaid produce vouchers and received text reminders to consume more fruits and vegetables. Participants were subjected to psychological assessments that evaluated mood, vitality, motivation, symptoms of depression and anxiety, and other determinants of mental health and well-being. The researchers found that participants who personally received extra fruits and vegetables consumed the most of these products over the 2 weeks, at 3.7 servings daily, and it was this group that experienced improvements in psychological well-being. In particular, these participants demonstrated improvements in vitality, motivation, and flourishing. Furthermore,If you are looking for a lifestyle change which can lead to positive mental health try this. -Understand and write about your food habits. -Define your goals regarding mental health. " I want to be happeier than ever" -Keep your focus on end results while changing your diet. -Discipline is the key. -Take your day off from diet, Fun in imporatant. -Track your results :)     https://www.neofitmind.com/raising-mentally-strong-kids daily 0.75 2018-05-18 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1526604407074-EU30R0EJCXSTCZ2ADX06/mentally-strong-kids.png Raising Mentally Strong Kids     Mentally strong kids are prepared for the challenges of the world. They’re able to tackle problems, bounce back from failure, and cope with hardships. To be clear, mental strength isn't about acting tough or suppressing emotions. It's also not about being unkind or acting defiant. Instead, mentally strong kids are resilient and they have the courage and confidence to reach their full potential.   Helping kids develop mental strength requires a three-pronged approach: teaching them to replace negative thoughts with more realistic thoughts, helping them learn to control their emotions so their emotions don’t control them, and showing them how to take positive action. There are many parenting strategies, discipline techniques, and teaching tools that help kids build mental muscle. Here are 10 strategies that will help your child develop the strength he needs to become a mentally strong adult: 1. Teach Specific Skills Discipline should be about teaching your kids to do better next time, not making them suffer for their mistakes. Use consequences that teach specific skills, such as problem-solving skills, impulse control, and self-discipline. These skills will help your child learn to behave productively, even when he’s faced with temptation, tough circumstances, and difficult setbacks. 2. Let Your Child Make Mistakes Teach your child that mistakes are part of the learning process so he doesn’t feel ashamed or embarrassed for getting something wrong. Allow for natural consequences when it’s safe to do so and talk about how to avoid repeating the same mistake next time. 3. Teach Your Child How to Develop Healthy Self-Talk It’s hard for kids to feel mentally strong when they’re bombarding themselves with put-downs or when they’re predicting catastrophic outcomes.   Teach your child to reframe negative thoughts so she can think more realistically. Developing a realistic yet optimistic outlook can help kids get through time times and perform at their peak. 4. Encourage Your Child to Face Fears Head-On If your child avoids anything scary, she'll never gain the confidence she needs to handle feeling uncomfortable. Whether your child is afraid of the dark, or she is terrified to meet new people, help your child face her fears one small step at a time. Cheer her on, praise her efforts, and reward her for being brave and she'll learn that she's a capable kid who can handle stepping outside her comfort zone. 5. Allow Your Child to Feel Uncomfortable Although it can be tempting to help a child whenever she's struggling, rescuing her from distress will reinforce to her that she's helpless. Let your child lose, allow her to feel bored, and insist she be responsible even when she doesn't want to. With support and guidance, struggles can help your child build mental strength. 6. Build Character Kids need a strong moral compass to help them make healthy decisions. Work hard to instill your values in your child. Create opportunities for life lessons that reinforce your values regularly.   For example, emphasize the importance of honesty and compassion, rather than winning at all costs. Children who understand their values are more likely to make healthy choices—even when others may disagree with their actions. 7. Make Gratitude a Priority Gratitude is a wonderful remedy for self-pity and other bad habits that can prevent your child from being mentally strong. Help your child affirm all the good in the world, so that even on his worst days, he’ll see that he has much to feel thankful for. Gratitude can boost your child’s mood and encourage proactive problem-solving. 8. Affirm Personal Responsibility Building mental strength involves accepting personal responsibility. Allow for explanations—ut not excuses when your child makes a mistake or misbehaves. Correct your child if he tries to blame others for how he thinks, feels, or behave. 9. Teach Emotion Regulation Skills Don't calm your child down when she's angry or cheer her up every time she's sad. Instead, teach her how to deal with uncomfortable emotions on her own, so she doesn't grow to depend on you to regulate her mood. Kids who understand their feelings and know how to deal with them, are better prepared to deal with challenges. 10. Role Model Mental Strength Showing your child how to be mentally strong is the best way to encourage him to develop mental strength. Talk about your personal goals and show your child that you’re taking steps to grow stronger. Make self-improvement and mental strength a priority in your own life and avoid the hings mentally strong parents don’t do. https://www.neofitmind.com/building-corporate-mental-health daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1526606826657-FZWGVN7KJXBF3MYZTOBU/Workplace+Mental+Health.jpg Building Corporate Mental health   It's up to leaders to promote mental wellness so their people--and culture--can thrive. By By Brian Scudamore Imagine the fight-or-flight feeling you might get if someone came at you with a knife. As a sufferer of severe panic attacks, I experienced this almost daily. The anxiety attacks started in 1990, when I moved from Vancouver to Montreal. Leaving my family, my fledgling business, and my girlfriend behind triggered them...and they didn't stop for 10 years. I couldn't sit in a movie theater or board an airplane because I'd panic. I tried yoga and meditation, cut out caffeine and alcohol, but nothing worked. In desperation, I reached out to my peers at Entrepreneurs' Organization for advice. Within 24 hours, I received 64 calls from other entrepreneurs who shared similar experiences. Their stories showed me I wasn't alone. Talking to others who'd conquered their panic attacks convinced me to get the treatment I needed. This experience is why I care so deeply about making sure my company strives to be a mentally healthy workplace. After all, one in four people will suffer from some sort of mental disorder during their lifetime, and half of all long-term office absences are related to mental health. Here's how we create working conditions that reduce day-to-day stress and enable people to thrive. Promote (Real) Work-Life Balance We all know the importance of work-life balance: Employees with balanced lives are more engaged and 21 percent more productive. On the flip side, people with high stress levels are three times more likely to experience a depressive episode. Too often in today's hard-driving culture, "balance" becomes just lip service. But not only do we provide employees with five weeks' vacation, we make sure they take it--and we have protocol to ensure they "go dark"--fully disconnecting from emails and work distractions. Embrace a WTF Culture Like any fast-moving organization, we celebrate great performance, but we also make stretch goals (and sometimes falling short) a cornerstone of our culture. Studies have shown that you learn more from failures than successes, and that those lessons stick with you longer. It's why we have a dedicated Willing to Fail (WTF) room--a symbolic space to remind us that it's OK to test big, new ideas. When you release the performance pressure valve on others and treat perceived failures as opportunities, the greatest ideas can shine through. Encourage Dreaming on the Job Among the worst things in work--or life, for that matter--is to feel trapped: like you can't grow, progress, or dream. Mental wellness depends on the ability to imagine goals and take positive steps toward them, which is why healthy companies support employees as they chase their professional and personal dreams. It's one of the reasons we actively encourage lateral movement and promotions. Leadership training is also core to what we do: People who start out on our trucks hauling junk can take development opportunities and rise through the company. At the end of the day, the best thing we can do as a company is encourage communication. It's amazing what just talking can do for mental wellness. When I was having panic attacks, hearing that I wasn't alone was an essential step towards getting help. As business leaders, so is being aware of the realities around mental wellness, and trying to create company cultures that are open, supportive, and mentally healthy all year 'round.   https://www.neofitmind.com/family-and-mental-health daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1526882381785-GH8BXG8P4NXI8C0A9IKD/health+picture.jpg Family and mental health Mental Illness and the Family: Recognizing Warning Signs and How to Cope Most people believe that mental disorders are rare and “happen to someone else." In fact, mental disorders are common and widespread. An estimated 54 million people suffer from some form of mental disorder in a given year. Most families are not prepared to cope with learning their loved one has a mental illness. It can be physically and emotionally trying, and can make us feel vulnerable to the opinions and judgments of others. If you think you or someone you know may have a mental or emotional problem, it is important to remember there is hope and help. What is mental illness? A mental illness is a disease that causes mild to severe disturbances in thought and/or behavior, resulting in an inability to cope with life’s ordinary demands and routines. There are more than 200 classified forms of mental illness. Some of the more common disorders are depression, bipolar disorder, dementia, schizophrenia and anxiety disorders. Symptoms may include changes in mood, personality, personal habits and/or social withdrawal. Mental health problems may be related to excessive stress due to a particular situation or series of events. As with cancer, diabetes and heart disease, mental illnesses are often physical as well as emotional and psychological. Mental illnesses may be caused by a reaction to environmental stresses, genetic factors, biochemical imbalances, or a combination of these. With proper care and treatment many individuals learn to cope or recover from a mental illness or emotional disorder. Warning Signs and Symptoms To learn more about symptoms that are specific to a particular mental illness, search under Mental Health Information or refer to the Mental Health America brochure on that illness. The following are signs that your loved one may want to speak to a medical or mental health professional. It is especially important to pay attention to sudden changes in thoughts and behaviors. Also keep in mind that the onset of several of the symptoms below, and not just any one change, indicates a problem that should be assessed. The symptoms below should not be due to recent substance use or another medical condition. Confused thinking Prolonged depression (sadness or irritability) Feelings of extreme highs and lows Excessive fears, worries and anxieties Social withdrawal Dramatic changes in eating or sleeping habits Strong feelings of anger Strange thoughts (delusions) Seeing or hearing things that aren't there (hallucinations) Growing inability to cope with daily problems and activities Suicidal thoughts Numerous unexplained physical ailments Substance use In Older Children and Pre-Adolescents: Substance use Inability to cope with problems and daily activities Changes in sleeping and/or eating habits Excessive complaints of physical ailments Changes in ability to manage responsibilities - at home and/or at school Defiance of authority, truancy, theft, and/or vandalism Intense fear Prolonged negative mood, often accompanied by poor appetite or thoughts of death Frequent outbursts of anger In Younger Children: Changes in school performance Poor grades despite strong efforts Changes in sleeping and/or eating habits Excessive worry or anxiety (i.e. refusing to go to bed or school) Hyperactivity Persistent nightmares Persistent disobedience or aggression Frequent temper tantrums   How to cope day-to-day Accept your feelings Despite the different symptoms and types of mental illnesses, many families who have a loved one with mental illness, share similar experiences. You may find yourself denying the warning signs, worrying what other people will think because of the stigma, or wondering what caused your loved one to become ill. Accept that these feelings are normal and common among families going through similar situations. Find out all you can about your loved one’s illness by reading and talking with mental health professionals. Share what you have learned with others. Handling unusual behavior The outward signs of a mental illness are often behavioral. A person may be extremely quiet or withdrawn. Conversely, he or she may burst into tears, have great anxiety or have outbursts of anger. Even after treatment has started, some individuals with a mental illness can exhibit anti-social behaviors. When in public, these behaviors can be disruptive and difficult to accept. The next time you and your family member visit your doctor or mental health professional, discuss these behaviors and develop a strategy for coping. Your family member's behavior may be as dismaying to them as it is to you. Ask questions, listen with an open mind and be there to support them. Establishing a support network Whenever possible, seek support from friends and family members. If you feel you cannot discuss your situation with friends or other family members, find a self-help or support group. These groups provide an opportunity for you to talk to other people who are experiencing the same type of problems. They can listen and offer valuable advice. Seeking counseling Therapy can be beneficial for both the individual with mental illness and other family members. A mental health professional can suggest ways to cope and better understand your loved one’s illness. When looking for a therapist, be patient and talk to a few professionals so you can choose the person that is right for you and your family. It may take time until you are comfortable, but in the long run you will be glad you sought help. Taking time out It is common for the person with the mental illness to become the focus of family life. When this happens, other members of the family may feel ignored or resentful. Some may find it difficult to pursue their own interests. If you are the caregiver, you need some time for yourself. Schedule time away to preventbecoming frustrated or angry. If you schedule time for yourself it will help you to keep things in perspective and you may have more patience and compassion for coping or helping your loved one. Being physically and emotionally healthy helps you to help others. “Many families who have a loved one with mental illness share similar experiences” It is important to remember that there is hope for recovery and that with treatment many people with mental illness return to a productive and fulfilling life.   https://www.neofitmind.com/place-for-seniors daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1527116997538-G4XGSJNYZITSJTDBVXGD/seniors.jpg Place for Seniors Mental Illness in the Elderly Did you know that about 20% of adults aged 55 or older have experienced some type of mental health concern, but nearly one in three of those seniors do not receive treatment? The statistics on mental illness in seniors are sobering, but with knowledge and vigilance, caregivers can stay aware of the emotional and mental health of their older loved ones and make sure they are properly treated if they are experiencing a problem. You might not be surprised to read that the most common mental health issue among the elderly is severe cognitive impairment or dementia. An estimated 5 million adults 65 and older currently have Alzheimer’s disease — about 11% of seniors, according to the Alzheimer’s Association. Depression and mood disorders are also fairly widespread among older adults, and disturbingly, they often go undiagnosed and untreated. Reports suggest 5% of seniors 65 and older reported having current depression and about 10.5% reported a diagnosis of depression at some point in their lives. Often going along with depression, anxiety is also one of the more prevalent mental health problems among the elderly. Anxiety disorders encompass a range of issues, from hoarding syndrome and obsessive-compulsive disorder to phobias and post-traumatic stress disorder (PTSD). About 7.6% of those over 65 have been diagnosed with an anxiety disorder at some point in their lives. Risk Factors for Mental Illness One of the ongoing problems with diagnosis and treatment of mental illness in seniors is the fact that older adults are more likely to report physical symptoms than psychiatric complaints. However, even the normal emotional and physical stresses that go along with aging can be risk factors for mental illnesses, like anxiety and depression. Potential triggers for mental illness in the elderly: -Alcohol or substance abuse -Change of environment, like moving into assisted living -Dementia-causing illness (e.g. Alzheimer’s disease) -Illness or loss of a loved one -Long-term illness (e.g., cancer or heart disease) -Medication interactions -Physical disability -Physical illnesses that can affect emotion, memory and thought -Poor diet or malnutrition 10 Symptoms of Mental Illness As our loved ones’ age, it’s natural for some changes to occur. Regular forgetfulness is one thing, however; persistent cognitive or memory loss is another thing and potentially serious. The same goes for extreme anxiety or long-term depression. We should keep an eye out for the following warning signs, which could indicate a mental health concern: -Changes in appearance or dress, or problems maintaining the home or yard. -Confusion, disorientation, problems with concentration or decision-making. -Decrease or increase in appetite; changes in weight. -Depressed mood lasting longer than two weeks. -Feelings of worthlessness, inappropriate guilt, helplessness; thoughts of suicide. -Memory loss, especially recent or short-term memory problems. -Physical problems that can’t otherwise be explained: aches, constipation, etc. -Social withdrawal; loss of interest in things that used to be enjoyable. -Trouble handling finances or working with numbers. -Unexplained fatigue, energy loss or sleep changes. Don’t hesitate to seek help if your loved one is experiencing any of the symptoms above.There are professionals out there willing to help, including your family doctor, who is always a good place to start.The important part is not to stand by and suffer alone!!! https://www.neofitmind.com/inner-conflict-how-to-handle-it daily 0.75 2018-05-31 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1527743726720-5GFR5JYYYPIVQLPKTA8G/image1.jpeg Inner conflict - How to handle it   You want to do something, but another part of you is screaming “NO WAY!” You believe in something, but you just cannot condone an action that belief teaches. You feel like something is right, but then you also feel like it’s wrong. How can you make any sense of all this mess, all this internal conflict? You feel like your brain is melting and you’re starting to get desperate. We all have inner conflicts. If you have ever heard yourself say I struggle with my weight, saving money, parenting, expressing my feelings, or with just plain having fun then you know what it means to experience an inner conflict. Inner conflicts are similar to a tug a war between your brain, body and spirit. It is almost as if your mind wants to keep running old scripts and habits while your spirit is eager to create new ones. Without awareness your body is likely to get caught in the middle of this heated exchange. You might experience this as a push, pull feeling. Part of you may want to allow change while another part of you resists it. In daily life this dynamic gets played out through conflict, frustration, insecurity, tension and reactivity. Sure you could blame it on your circumstances. If it weren’t for the holidays I would have never eaten that chocolate cake or if only I had more support I could have done better on that assignment. You could also project it on the people around you by focusing on their faults and weaknesses. However, as you might have already noticed this rarely does the trick. Inner conflicts and how they impact our lives Inner conflicts typically begin with statements such as I am sick of, I always or I am so tired of and it is not unusual for them to be accompanied by some jaw clenching, an occasional rant or stomp of the foot. They can also be more subtle for example you might ramp yourself up with excitement about your plan to exercise and eat right. The moment you miss a few exercise classes you automatically succumb to defeat. Inner struggles weaken your self esteem by strengthening your ego. The ego is the part of you that buys into failure, mistakes and brokenness. Your spirit on the other hand, doesn’t need to buy into anything because it already see’s you as having everything you need. The key is to align yourself in mind, body and spirit. This alignment allows your spirit to enter fully into your body which inevitably impacts how you see and respond to your environment. Below are some insights and tips which can help you break free from this cycle of separation. It is the separation which feeds the struggle. As you becoming connected you no longer have a need to be something different. Instead you are guided to love who you are and with that often comes internal as well as external shifts. Ways to manage your inner conflicts: 1. Conflicts are based on illusion. Illusion happens when we become attached to what is not real. You may think well this body fat is real to me however, science proves what you see is only a fraction of what is. You are far more than your appearance or body. Struggles are your bodies attempt at reminding you of this. 2. Inner struggles often indicate the areas of your life you are putting unnecessary pressure yourself. Consider putting yourself at ease by engaging your body more than your mind. One way to do this is through conscious breathing. Breathe in through your nose and out through your nose while placing your feet firmly on the ground, do this for a few rounds until you feel more centered. 3. Surrender your will. It is when we attempt to push through our struggles that we end up feeling exhausted. Surrender doesn’t mean you are giving up. It means you are giving yourself permission to embrace the energy as is. Energy serves you best when it is in motion. Holding on through sheer will, will eventually clam up your energy. Very often the struggle happens because your mind is expelling quite a bit of energy and your body is becoming depleted. The struggle is actually your bodies attempt at getting it back. 4. Struggle happens when we are giving more than we are receiving. For example, when you give all your attention to someone else’s needs or you attempt to take on extra responsibilities eventually your body is going to have something to say about this. This is because giving without taking time to receive is like telling your spirit to keep away. Your spirit is the part of you which illuminates your resilience, strength and potential. To connect with this aspect of yourself it is important you exercise your ability to receive. Receiving is how your spirit becomes integrated into your physical body. 5. To be become more skilled at receiving it is essential you give yourself permission to feel. Your feelings show up as sensations in your body. Consider taking a slow, deep inhale through your nose (inflating your abdomen) and an exhale through your nose (deflating the abdomen). At the end of the exhale, pause and observe your bodily sensation. This is what it feels like to receive. 6. Give up the good vs. bad mentality. This mindset sets you up for gaining relief from the good while being drained by bad. See everything as a choice even your perceived “mistakes” or mishaps.   https://www.neofitmind.com/staying-calm-during-crisis daily 0.75 2018-06-04 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1528076460492-5NY57WHRGXD6U1LMWY89/calm.jpg Staying calm during Stress Knowing how to stay calm is a very important skill. Calmness leads to more gratitude. When you are at peace, the gratitude can flow. However, this skill tends to deteriorate under stressful or distracting conditions. Staying calm under extreme pressure is much more challenging than staying calm under moderate conditions. For example, hitting a golf balls with your friends is relatively easy. But add 5,000 spectators and some TV cameras and see how well you do. These are the times that try men (and women’s) souls… And these are the times that try their gratitude! Imagine being calm, peaceful, and grateful at all times. How would your life change? A greater ability to manage one’s emotions is invaluable! Follow these suggestions and keep calm under pressure: 1.Start your day being calm and make every effort to stay that way. A calming morning ritual, performed religiously, will get your mind and body in the proper state. Then the only real task is staying that way throughout the day. A good morning often results in a good day, just like a good Monday often results in a good week. 2.Monitor yourself. Continuously monitor your reactions to stressful events. How do you feel physically? What thoughts do you have? Do you use self-talk? Notice everything that has changed. 3.Bring yourself back to your calm state. If your self-talk has become negative, take control and stop it. Turn it around and make it positive. If your heart is beating faster, take slow, deep breaths and relax. Think positive thoughts and focus on solutions. Take action and avoid worrying. 4.Remember that it’s not all about you. Avoid assuming that a negative event says anything about you. If someone gets snippy with you at work, it might just be a symptom of trouble at home. People do things for lots of reasons that don’t involve you. It’s common to take things personally, but it’s often inaccurate. 5.Find some healthy coping habits. Many of us shop, drink, or eat when we’re stressed. That’s a good way to end up poor, drunk, and overweight, all of which can add their own stress. Develop some new habits that are actually good for you. Yoga, meditation, and exercise are just a few suggestions. 6.Eliminate clutter from your environment. This includes all types of clutter, including excessive noise and other distractions. Turn off your social media and email notifications. Keep your work areas clear of clutter. You’ll feel calmer and less stressed. 7.Get enough sleep. It’s much easier to remain calm when you’ve had 7 hours of sleep rather than only 4. Sleep helps to reduce the stress in your mind and body. Being well-rested also allows you to handle stressful situations better. Even if you’re super busy, you’ll usually get more done if you maintain your normal sleep schedule. 8.Ask yourself questions. Questions can determine our focus and influence our actions. Is this really going to make a difference? Does it matter? Is the other person overreacting? Am I over reacting? Am I stressed about the past, present, or future? The past is over, and the future hasn’t arrived yet, so focus on the present. What can I do to turn this situation around? Is there an outcome that will make everyone happy? Take a break. If you’re unable to remain calm, give yourself a few minutes to regroup. Some time alone can have positive results. Staying calm in challenging situations can be difficult, but staying calm, like being grateful, a learnable skill. Start with less stressful situations and test your ability to stay cool, calm, and collected. In time, nothing will be able to get under your skin. https://www.neofitmind.com/food-and-mood daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1528866620027-K1B5LUDJ0YPNLSL7H8WG/Nutrition+and+Hydration+week+graphic-001-600x341.jpg Food and Mood   How can food affect mood? Knowing what foods we should and shouldn’t be eating can be really confusing, especially when it feels like the advice changes regularly. However, evidence suggests that as well as affecting our physical health, what we eat may also affect the way we feel. Improving your diet may help to: · improve your mood · give you more energy · help you think more clearly. Eating regularly If your blood sugar drops you might feel tired, irritable and depressed. Eating regularly and choosing foods that release energy slowly will help to keep your sugar levels steady. Slow-release energy foods include: pasta, rice, oats, wholegrain bread and cereals, nuts and seeds. Quick tips: · Eating breakfast gets the day off to a good start. · Instead of eating a large lunch and dinner, try eating smaller portions spaced out more regularly throughout the day. · Avoid foods which make your blood sugar rise and fall rapidly, such as sweets, biscuits, sugary drinks, and alcohol. I made a decision that I was going to [...] make positive lifestyle changes to try and live as happily and stress-free as I could. I gave up red meat and try to eat no sugar [and drink] hardly any alcohol. Staying hydrated If you don’t drink enough fluid, you may find it difficult to concentrate or think clearly. You might also start to feel constipated (which puts no one in a good mood). Quick tips: · It’s recommended that you drink between 6-8 glasses of fluid a day. · Water is a cheap and healthy option. · Tea, coffee, juices and smoothies all count towards your intake (but be aware that these may also contain caffeine or sugar).   Looking after your gut Sometimes your gut can reflect how you are feeling emotionally. If you're stressed or anxious this can make your gut slow down or speed up. For healthy digestion you need to have plenty of fibre, fluid and exercise regularly. Healthy gut foods include: fruits, vegetables and wholegrains, beans, pulses, live yoghurt and other probiotics. Quick tips: · It might take your gut time to get used to a new eating pattern, so make changes slowly to give yourself time to adjust. · If you’re feeling stressed and you think it is affecting your gut, try some relaxation techniques or breathing exercises. Managing caffeine Caffeine is a stimulant, which means it will give you a quick burst of energy, but then may make you feel anxious and depressed, disturb your sleep (especially if you have it before bed), or give you withdrawal symptoms if you stop suddenly. Caffeine is in: tea, coffee, chocolate, cola and other manufactured energy drinks. Quick tips: · If you drink tea, coffee or cola, try switching to decaffeinated versions. · You might feel noticeably better quite quickly if you drink less caffeine or avoid it altogether. Getting your 5 a day Vegetables and fruit contain a lot of the minerals, vitamins and fibre we need to keep us physically and mentally healthy. Eating a variety of different coloured fruits and vegetables every day means you’ll get a good range of nutrients. Quick tips: · Fresh, frozen, tinned, dried and juiced (one glass) fruits and vegetables all count towards your 5 a day. · As a general rule, one portion is about a handful, small bowl or a small glass.   Getting enough protein Protein contains amino acids, which make up the chemicals your brain needs to regulate your thoughts and feelings. It also helps keep you feeling fuller for longer. Protein is in: lean meat, fish, eggs, cheese, legumes (peas, beans and lentils), soya products, nuts and seeds. Quick tip: · Whatever your diet, why not do some research into other foods that contain protein, and find something new to try?   Eating the right fats Your brain needs fatty acids (such as omega-3 and -6) to keep it working well. So rather than avoiding all fats, it’s important to eat the right ones. Healthy fats are found in: Ghee,oily fish, poultry, nuts (especially walnuts and almonds), olive and sunflower oils, seeds (such as sunflower and pumpkin), avocados, milk, yoghurt, cheese and eggs. Quick tip: · Try to avoid anything which lists ‘trans fats’ or ‘partially hydrogenated oils’ in the list of ingredients (such as some shop-bought cakes and biscuits). They can be tempting when you’re feeling low, but this kind of fat isn’t good for your mood or your physical health in the long run.   https://www.neofitmind.com/fitness-starting-is-winning-by-shilpi daily 0.75 2024-04-20 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1529579831806-21JI11TURLAJGOWNXV0W/35826275_1977202199013554_4832184871990329344_n.jpg Fitness -"Starting is winning" By Shilpi People used to say “You can’t do it !!” now they ask “how did you do this ?” This is the difference I have made in my life in past 2 years. I have come to a stage where I am giving fitness guidance, correcting workout forms, preparing diet charts , encouraging people with an attitude that when I can do it "you can". From a chubby (to sound better otherwise a fat girl) happy, lucky girl, who never used to exercise and bing on everything to the person who is living a life with regular workouts and healthy food options.A mental Journey which I am leading for many others. I am Shilpi and this is my sweet little transformation story. All my life I was a chubby person. Post pregnancy my weight was increasing day by day. I always wanted to wear nice beautiful slim clothes but couldn’t because it never used to fit me. Once my husband and I visited a temple which had 600 stairs. I remember the day when he had to literally push me from behind so that I can reach the final stairs. So I guess such instances and few more, triggered something within me. Today I am 18 kgs lighter and I am totally loving this finer version of "me". I feel very blessed that my hard work has paid off. Now going to that temple is a single warm-up session for me & I can even hike it four times. Well, the question is how? here are some tips from my humble diary which may help you, ladies !!! I hope it inspires you to make some kind of change or try something that you have always wanted to try. Plyometrics Do plenty of plyometrics, also called “jump training”. Adding a jump to my exercises in each workout helped me to make it fun and boost my muscle power, balance, strength, and agility. Go for a HIIT Try to swap your regular cardio workout for a HIIT. I hear a lot of times from girls that they find it a bit scary to try a HIIT, because you’re afraid to fail and can’t complete it. I feel your pain because I’ve been there too but STOP! We all can do a HIIT and you will also get better each time. It’s about progress! With a HIIT you’ll burn many more calories and fat and you’re workout won’t take so long. Workout your entire body At the beginning of my fitness journey I only wanted to do cardio (lose weight?) and core workouts (flat stomach?), but that’s NOT how it works. You really have to work on your entire body and train each muscle group to get the best results. A full body workout will give you a well balanced fit body and help you get the most out of your workouts! Create clear & trackable goals By setting yourself some clear and trackable goals you are ahead of the curve. Creating goals can make the difference between failure and success. When I started working out, I just wanted to “lose weight” and “have a flat belly”. But that does not trackable! When I agreed to myself to lose X weight and workout X times a week I had a goal! EAT! Please don’t ever believe you have to choose a crash diet, stop eating or get obsessed and anxious with food. Losing weight really fast by eating less calories or cutting the carbs is not sustainable or healthy and will hurt your metabolism. Most Important: Believe and stay disciplined against all odds. All the above tips or tracks help only when you are committed to the thought of transformation. Over the period of time I have developed an understanding that its your mental belief that helps you through the painful journey so keep going and it will happen. Ladies,There will be days wherein you will be busy with kids,festivals,rituals and fun but you need to take that "me" time out otherwise you will never see the change. The change for our young daughters,the belief of "being strong". Good luck :)       https://www.neofitmind.com/13-mental daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1530246193493-PS28IXC5HAS78DGC5MJB/e7a285f15b2fb175f65b801d8228dab7--benefits-of-exercise-the-benefits.jpg 13 Mental Health Benefits Of Exercise Many people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course, get a rockin’ bod, but working out has above-the-neck benefits, too. For the past decade or so, scientists have pondered how exercising can boost brain function. Regardless of age or fitness level (yup, this includes everyone from mall-walkers to marathoners), studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships and lead to a healthier and happier life overall. 1. Reduce Stress Rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win! 2. Boost Happy Chemicals Slogging through a few miles on the ‘mill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed. For this reason, docs recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Don’t worry if you’re not exactly the gym rat type — getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood. 3. Improve Self-Confidence Hop on the treadmill to look (and more importantly, feel) like a million bucks. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth. How’s that for feeling the (self) love? 4. Enjoy The Great Outdoors For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more. Find an outdoor workout that fits your style, whether it’s rock-climbing, hiking, renting a canoe or just taking a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why book a spa day when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness? 5. Prevent Cognitive Decline It’s unpleasant, but it’s true — as we get older, our brains get a little... hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45 Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning. 6. Alleviate Anxiety Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise (intervals, anyone?) can reduce anxiety sensitivity. And we thought intervals were just a good way to burn calories! 7. Boost Brainpower Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance. Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking and learning. Smarty (spandex) pants, indeed. 8. Sharpen Memory Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampusresponsible for memory and learning. For this reason, research has linked children’s brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults. 9. Help Control Addiction The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, sex, drugs, alcohol or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food and sex). On the bright side, exercise can help in addiction recovery. Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term). Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time. 10. Increase Relaxation Ever hit the hay after a long run or weight session at the gym? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia. Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep. 11. Get More Done Feeling uninspired in the cubicle? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers. While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms. 12. Tap Into Creativity Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to two hours afterwards. Supercharge post-workout inspiration by exercising outdoors and interacting with nature (see benefit #4). Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time. 13. Inspire Others Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy. Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain. Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving! Working out can have positive effects far beyond the gym (and beach season). Gaining self-confidence, getting out of a funk, and even thinking smarter are some of the motivations to take time for exercise on a regular basis. https://www.neofitmind.com/hindione daily 0.75 2018-08-17 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1534471561596-2JX8A8PILBTXF4L9HNQZ/maxresdefault.jpg जानिए क्यों होती है मानसिक समस्याएँ causes of mental disorder in hindi विश्व स्वास्थ्य संगठन की एक रिपोर्ट के मुताबिक लगभग 38 मिलियन भारतीय आज किसी न किसी मानसिक समस्या का सामना कर रहे है. लेकिन आज भी हमारे देश में मानसिक समस्याओ पर लोग खुल कर बात करना पसंद नहीं करते. कई लोगो को लगता है की अगर वह अपनी मानसिक या व्यवाहरिक समस्या किसी को बताते है तो वे समाज में सहानुभूति या मजाक का विषय बन जाएंगे तो कई लोग सोचते है की मेंटल डिसऑर्डर इंसान की अपनी ही गलतियों का नतीजा होते है. भारत के कई कई हिस्सों में आज भी यह सोचा जाता है की सभी मानसिक समस्याएँ भुत बाधा या प्रकोप का नतीजा होती है. ऐसे में तंत्र मंत्र के जरिये लोग इसका इलाज़ करना ज्यादा उचित समझते है. ऐसे में समस्या घटने की बजाय और बढ़ जाती है और रोगी अकेले ही घुटता रहता है. ऐसे में हमारे लिए यह जान लेना ओर भी जरुरी हो जाता है की आखिर mental disorder क्यों होते है? क्या ये अचानक से हो जाते है या इसके पीछे भी कई कारण होते है. मनोविज्ञानिको के अनुसार मानसिक विकारो के कई कारण होते है. इन्ही कारणों की वजह से इंसान अपना तालमेल सामाजिक वातावरण के साथ नहीं बैठा पाता जिससे उसका व्यवहार असामान्य लगने लगता है. तो आइये इसके पीछे के कुछ मनोविज्ञानिक कारणों के बारे में जानते है? Early deprivation or trauma बच्चो के विकास के शुरुआती दिनों में जब उनके साथ किसी प्रकार की अपूर्णता या नकरात्मक घटना हो जाती है तो इनसे उनका व्यतित्व विकास ठीक से नहीं हो पाता. इससे उनके व्यवहार में कई तरह की समस्याएं उत्पन हो जाता है. ये घटनाये कई तरह की हो सकती है जैसे Deprivation कई बार बचपन में बच्चो को माता पिता का प्यार उतना नहीं मिल पाता जितना एक सामान्य बच्चे को मिलना चाहिए. कई बार समय की कमी की कारण भी ऐसा होता है और कई बार बच्चो का तिरस्कार भी कर दिया जाता है. ऐसे बच्चे अपने आपको अकेला महसूस करते है. साथ ही इनका कौशल और मानसिक विकास ठीक से नहीं हो पाता जिसके कारण आगे चलकर उनमे असामान्य व्यवहार उत्पन हो जाता है. ऐसे बच्चो में विश्वास की कमी भी देखी जाती है जिसके कारण इन्हें भविष्य में रिलेशनशिप बनाने में कठिनाई होती है. childhood trauma बचपन में जब बच्चो के साथ किसी प्रकार की नकरात्मक घटना घटती है जैसे परिवार में किसी की मृत्यु, या शोषण तो इनसे उनके व्यक्तित्व विकास पर असर पड़ता है और उनकी परिस्तिथियों से लड़ने की क्षमता कम हो जाती है, ऐसे सदमो से उनके व्यवहार में असामान्यता आ जाती है. अगर बचपन में ही उनका निवारण न निकल पाया हो तो इसका असर भविष्य में भी देखने को मिलता है. parenting माता पिता अपने बच्चो का पालन पोषण किस तरह से करते है यह भी काफी हद तक उनके विकास को तय करता है. कई पेरेंट्स अपने बच्चो को कुछ ज्यादा ही छुट दे देते है तो कई उनके साथ कुछ ज्यादा ही सख्त हो जाते है. मनोविज्ञानिको के अनुसार अपर्याप्त पेरेंटिंग कई तरीको से होती है जैसे over protection कई बार माता पिता अपने बच्चो की सुरक्षा को लेकर कुछ ज्यादा ही चिंतित हो जाते है और हर संभव तरीके से उन्हें सुरक्षा प्रदान करते है. ऐसे में वे उन बेसिक कामो को भी खुद कर देते है जिन्हें बच्चो को करवाना चाहिए. मनोविज्ञानिको के अनुसार बच्चो की अति सुरक्षा की कारण उनका सामजिक , व्यक्तित्व और मानसिक विकास ठीक से नहीं हो पाता जिससे बाद में कई समस्याएँ देखेने को मिलती है. restriction कई पेरेंट्स अपने बच्चो के लिए सख्त नियम तय करते है जिससे बच्चो में डर और निर्भरता आ जाती है. इसका असर भविष्य में भी देखेने को मिलता है. ऐसे लोग खुल कर अपनी बात रखने में कठिनाई महसूस करते है. overpermisivness कई माता पिता अपने बच्चो की हर डिमांड को पूरा कर देते है चाहे वह महंगी से महंगी क्यों न हो लेकिन बच्चो में अनुशासन भावना पैदा नहीं कर पाते. कई बार ऐसे बच्चो में गुस्से, हठ, स्वार्थीपन, असहयोग और अपनी हर बात मनवाने की प्रवृत्ति देखने को मिलती है. cognition इंसान अपने बारे में क्या सोचता है, अपने आस पास के वातावरण के बारे में क्या सोचता है, काफी हद तक उसका व्यवहार तय करता है. इसी सोच से वह अपनी एक पहचान बनाता है. लेकिन कई लोगो में अपने और समाज की लिए नकारात्मकता सोच पैदा हो जाती है जिसके कारण उसमे निरस्कार और निराशा की भावना पैदा हो जाती है. इससे उनका आत्मविश्वास घटता है और उनका व्यवहार प्रभावित होता है. ऐसे लोगो में तनाव चिंता, डिप्रेशन, anxiety disorder और कई तरह के रिलेशनशिप प्रोब्लेम्स देखने को मिलते है. situations हमारी परिस्तिथियाँ भी काफी हद तक हमारी सोच और व्यव्हार को तय करती है. कई बार इंसान के जीवन में कुछ ऐसी परिस्तिथियाँ उत्पन हो जाती है की उसका व्यव्हार असामान्य हो जाता है और उनका अपने ऊपर से नियंत्रण कम हो जाता है. जैसे रिलेशनशिप में दिक्कत, नौकरी का न मिलना, एग्जाम, लड़ाई झगडे, नुकसान. ट्रामा आदि ऐसे में व्यक्ति अपने आपको कमजोर महसूस करता है और कई तरह की मानसिक समस्याओं से घिर जाता है.   ये सभी कारण किसी भी मानसिक समस्या के विकसित होने के बुनियादी कारण है. हलाकि हर mental illness जैसे obsessive compulsive disorder, schizophrenia, multiple identity disorder के अपने कुछ मनोविज्ञानिक और बायोलॉजिकल कारण होते है जिसका इलाज़ संभव है. लेकिन इसके लिए जरुरी है उस व्यक्ति या उसके घर वालो का एक कदम जो की समस्या पार बात करना और उसका इलाज़ करवाना है.   दोस्तों उम्मीद करते है आपको यह आर्टिकल पसंद आया होगा. अगर आप भी इस टॉपिक पर अपना कोई सुझाव या सवाल शेयर करना चाहते है तो कृपया कमेंट् करे और हमारे आने वाले सभी आर्टिकल्स को सीधे अपने मेल में पाने के लिए हमें फ्री सब्सक्राइब जरुर करे https://www.neofitmind.com/5-powerful-exercises-to-increase-your-mental-strength daily 0.75 2024-04-20 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1542074252388-LKR1JHFJ8FBWJ5YB5IHP/Mental+strength.jpg 5 Powerful Exercises To Increase Your Mental Strength https://www.neofitmind.com/how-to-cope-with-secondhand-stress daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1544746669813-ODMYWV4BH52H2W0U1CIS/oct18_3_523082970-768x432.jpg How to Cope with Secondhand Stress? It’s a well-known phenomenon: Emotions are contagious. If you work with people who are happy and optimistic, you’re more likely to feel the same. The flip side is true too: If your colleagues are constantly stressed out, you’re more likely to suffer. How do you avoid secondhand stress? Can you distance yourself from your coworkers’ emotions without ostracizing them? And should you try to improve their well-being? What the Experts Say First, the bad news: Secondhand stress is nearly inescapable. “We live in a hyperconnected world, which means we are more at risk for negative social contagion than at any point in history,” says Shawn Achor, a lecturer and researcher, and the author of The Happiness Advantage. “Secondhand stress comes from verbal, nonverbal, and written communication, which means we can pick it up even via cellphone.” But the good news is that we are not helpless, says Susan David, a founder of the Institute of Coaching at McLean Hospital and the author of Emotional Agility. “There are many specific skills you can learn, behaviors you can practice, and tiny tweaks you can make in your environment that will be helpful in dealing with secondhand stress,” she says. Here are some strategies. Identify the source Before you wage war on secondhand stress, you must acknowledge that some stress can be good, says David. “You don’t get to have a meaningful career, raise a family, lead, or make changes in an organization without some level of stress.” If certain members of your team are strained, David recommends “trying to understand what’s really going on” rather than “stressing about their stress.” Ask them to describe what they’re experiencing. “Find out whether they’re anxious about [their workload] being more than they can cope with or whether it’s more of a nonspecific discomfort.” David adds, “When people accurately label their emotions, they’re more likely to identify the source of their stress and do something about it.” Offer assistance It’s understandable why talking to your overstretched, stressed-out colleague might make you feel nervous. But Achor says you can keep your emotions in check by being empathetic. “By expressing compassion for this person’s concern and then engaging them in positive conversation — either to generate a solution to their problem or shift their focus away from it — we often positively influence them instead of solely letting them negatively affect us.” David agrees that the power to influence goes both ways: “You and everyone else are doing the best you can with who you are, what you’ve got, and the resources you’ve been given.” So, be helpful, she advises. Ask your colleague, “Is there anything I can do to help you move that project forward? Is there a conversation we should have that might lead to a more constructive outcome?” Take breaks from certain colleagues Achor admits that it’s not always easy to be compassionate toward your office’s Negative Nancy. If you feel the person is starting to take a toll on you, you can “take strategic retreats” and limit your contact with anxiety-inducing colleagues. “Quarantine them” from work life as much as possible “until you can strengthen yourself,” Achor says. David concurs: If your conversations with certain colleagues tend to “center on stress or negativity about the organization,” you may need to step back temporarily. “Recognize which interactions are not helpful,” she says. Cultivate optimism Another strategy for coping with secondhand stress is to “surround yourself with positive people,” says Achor. Positive emotions can be just as contagious as negative ones. Make an effort to promote optimism in the ranks, too. “Most people make the mistake of trying to fix the most stressed-out, negative person in the office.” Instead, he recommends acting as a role model by exuding positivity for “the people in the middle who could be tipped positive or negative.” Doing so “tilts the social script” toward optimism and increases “the number of positive forces” in the workplace. Your goal, says David, is to “create an environment where people who are on the border” feel confident about the organization. You don’t want a situation where “one individual’s stress is the only voice in the room.” Remember the big picture Even if your job is manageable, it can quickly become a source of anxiety “if everyone else around you is stressed” and vocal about it, according to David. “People often go on about their ‘have-to’ goals — as in ‘I have to go to this meeting.’ Or ‘I have to be on this client call,’” she says. Grousing about a large and looming to-do list is seen as a badge of honor, and the complaining often catches on. But, she says, that’s dangerous. Categorizing your workload this way “creates a prison around yourself.” She recommends turning your “have-to” goals into “want-to” goals — for instance, “say, ‘I value collaboration, and I want to attend this meeting because it will facilitate that.’ Or, ‘I value generating a high-quality product for my client, so I want to be present on this call.’ It’s a powerful realignment for individuals who are affected by secondhand stress,” she says. Think about “your career objectives” and “connect your obligations with something positive.” Take care of yourself (and help others do the same) One of the best ways to ward off stress — be it second- or firsthand — is to take impeccable care of your health. Eating well and getting plenty of exercise and sleep are critical to keeping stress at bay. So, too, is practicing gratitude, says Achor. “Thinking of things you are grateful for sounds trite, but it gives you a storehouse of positives to help neutralize and counterbalance any negatives you are inevitably going to experience,” says Achor. Importantly, he adds, you must share what you have learned. He says he’s often surprised by the number of leaders who tell him “that they journal positive experiences, or do yoga, or meditate, and yet they never mention it to the very people on their teams they are trying to motivate.” This is a travesty, he says. “If you have a positive habit and it works for you, tell everyone.” Principles to Remember Do: Show compassion to your stressed-out colleagues. Rather than getting agitated, ask how you can help. Surround yourself with positive people to benefit from their confidence, optimism, and happiness. Take strategic retreats from negative colleagues when necessary. Don’t: Try to fix the most stressed-out person your team; instead, model optimism and positivity. Get bogged down listening to others moan about their stressful “have-to” lists; connect your work to your values and remember the big picture. Be secretive about your positive habits. Take care of yourself and share your strategies. Case Study #1: Support your team and foster positivity within the ranks Gloria Larson, the former president of Bentley College, says that she has always been a “ridiculously optimistic” person. “For me the glass is 90% full,” she says. “But, of course, I feel stressed when things are challenging. And I’m not immune to the effects of other people’s stress, too.” Years ago, when she was an attorney at Foley Hoag in Boston, Gloria volunteered to chair a committee in charge of building the Massachusetts Convention Center, an $800 million construction project along the waterfront. Early in the project, she held a press conference claiming that the project would be “on time and on budget.” Then the project ran into problems, including large cost overruns. “It was ugly, and it played out on the front pages of the Boston Globe and the Boston Herald,” says Gloria. “I looked around [at the board and the other senior leaders], and I could see that the team was stressed.” Gloria was determined to deflect any secondhand stress and to help her anxious colleagues. “I knew I had to empower those people who needed to show up day in, day out,” she says. “I needed them to know that we were a team and that I supported them.” Her first move was to talk to her team — both as a group and as individuals — about what they were experiencing. “We talked about the specific causes of the stress and pressure on the project, and then we discussed potential solutions,” she says. Gloria also made sure to support and encourage others who worked on the project, including design experts, construction workers, and architects. “I spent a lot of time going to the site, putting on a hard hat, and telling people they were doing a great job.” Throughout the project, Gloria reminded herself of the bigger picture. “I was so passionate about it that it felt more like a calling,” she says. “That inspiring purpose made me feel good, even when the stress was overwhelming.” She extolled the virtues of her optimism to her stressed-out team. “A positive attitude can be just as infectious as secondhand stress,” she says. “When things got bad, I tried to [take the approach of], ‘We can do it.’” Gloria also took good care of herself during those stressful days. “I am a yoga and meditation dropout,” she confesses. “But I do exercise a lot.” As the owner of three Labrador retrievers, she adds that she’s a big believer in the “power of animals to de-stress.” Case Study #2: Find the source of your stress and share your tension-relieving techniques Mei Xu, the cofounder and CEO of Chesapeake Bay Candle, says that stress and secondhand stress are a persistent concern. “Economic trends continuously pressure retail and consumer industries to do more, faster, and better,” she says. “And it is not unusual for team members — including me — to struggle to cope with these challenges.” Mei remembers feeling particularly stressed after she hired a new product manager, who we’ll call Courtney. Courtney was very talented but had only a few years of experience. Soon after she joined the company, she started to seem stressed in her one-on-one interactions with Mei and in team meetings. Mei mentioned her observations to Courtney’s direct supervisor, and he agreed. “We both felt that her feeling permanently stressed was starting to impact the overall atmosphere of the workplace,” Mei recalls. So they took action in a “supportive and transparent way.” First, Mei asked Courtney about what she was experiencing. Courtney confessed that much of her stress was due to her lack of experience. “She really wanted to do well in our organization, but this was her first big job, and she felt nervous because she was unsure of herself,” Mei explains. Next, Mei tried to assuage her concerns. “I wanted to help her relax and gain confidence,” she says. Mei identified a few opportunities through which Courtney could build her confidence. For example, Mei asked Courtney to give an internal presentation that she had helped put together. Finally, Mei shared her own techniques for reducing tension and “counterbalancing the effects of an individual team member’s stress” with Courtney and the rest of the team. These include wellness and mindfulness apps, long walks outdoors, and, perhaps not surprisingly, burning candles with calming essential oils. “My goal is to empower team members to take a pause when they feel too overwhelmed or stressed out — even if it is only for a few moments — to gain perspective and reenergize.” Mei says that as Courtney gained more experience, she started to feel more secure and less stressed. “Over the course of the next few months, she started to look more at ease around the office, and that had a big impact on the team’s morale.” https://www.neofitmind.com/fitness-corplifestyle daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1548720045654-T8FKXOWJUYYWC2EH8AM3/image1.jpeg New Page Do you feel that every day of your corporate life turns out to be a misery? At the end of the day, when you get to bed, you feel terrible about your life because of work? And getting on that weighing scale in the morning is a nightmare? I cannot agree more. The lifestyle that the corporate world builds up, just takes away our general motivation in life day by day. Most of it has to do with our health, but we very often skip fitness as a list of a to do, which never gets checked even for a day. Fitness has more to do with the lifestyle than the work that we are subjected to in the offices. And staying fit at work is not an easy task either. Getting up every morning to go to work, do 8 hours of sitting work in front of a computer on a chair. Adding to that, having a hefty breakfast and lunch for no reason other than it being delicious; eventually to go home and sleep. One may ask what kind of life is this that we are living? This sedentary lifestyle kills us a slow death by causing us to become unfit (more like obese and overweight) over a period of time. Before we even start to notice it, we eventually end up being unable to perform the daily routines we used to, when we were fit. Walking to the grocery store to pick up supplies and maybe a jog in the park sometimes becomes a tedious and tiring activity. And soon, it invites a lot of diseases in your body for a house party! Yayy? No. But this non fit routine of corporates can be beaten for sure. As the evergreen theory says, everything is possible. Just scroll down and count these 5 things on your fingers. (You obviously need to incorporate these as well to improve your fitness). 1. Eat Right Most people will tell you to go on a stringent diet for a long time so that you can cut on your weight and hence achieve, what is usually the perception of being fit. Let me tell you something, they are wrong. You do not need to go on a severe low calorie diet and turn into a dead mouse in the process of improving your fitness. You just need to identify your ideal scenario for being fit, how you see yourself being fit. There are a couple of factors you should consider when you start to plan your fitness goals – BMI (Body Mass Index) – The most basic measure of fitness for anybody above 18 years of age. Typically this should be under 25 and above 18. It can be calculated by dividing your weight in kilos by the square of your height in meters. How many calories should you consume in a day, and that depends on your lifestyle as well. Here is an online tool that you should use to check out your daily calorie requirements. Apart from the above things, in terms of eating right you should take your daily diet on a nature trip. That is, as far as possible, try to eat natural, unprocessed and whole food like, fruits and vegetables, whole grain cereal and food that is organic in nature. There are four essential nutrients apart from the energy intake (fats and carbohydrates) that are inadequately present in our diets: Calcium – Here’s a scary fact for you (try not to panic) – “When we don’t get enough calcium for our body’s needs, it is taken from our bones” Each day, we lose calcium through our skin, nails, hair, sweat, urine and feces, but our bodies cannot produce new calcium. That’s why it’s important to try and get calcium from the food we eat. Dairy products, such as low-fat and non-fat milk, yogurt and cheese are high in calcium. Certain green vegetables and other foods contain calcium in smaller amounts. Some juices, breakfast foods, soy-milk, cereals, snacks, breads and bottled water have calcium that has been added. If you drink soy-milk or another liquid that is fortified with calcium, be sure to shake the container well as calcium can settle to the bottom. Multivitamins – There are a handful of vitamins and minerals that are strongly suggested to be taken daily like Vitamin B,C,D etc. Your best bet at a good source would be raw or lightly cooked fruits and vegetables. But in most circumstances, that is if you do not go ahead and buy organic food, you might not get all that is required by your body. That is where the role of supplements comes in. Some people might think it as a bad idea and shun this altogether. But taking a multivitamin pill a day saves you all the trouble of thinking what you need to get and how much. And it obviously fills the nutritional gaps in your diet. Disclaimer: You should always consult a doctor before including any supplement in your diet. Fiber – It is an essential micro-nutrient. Soluble fibre helps to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control. And since it slows down the carbohydrates, it also gives a feeling of fullness which in turn helps with weight loss. Foods rich in this type of fiber include oatmeal, nuts, beans, apples, and blueberries. You need 5-10 grams of this daily, tops. But you sure as hell, need it! Protein -Last but definitely not the least, PROTEIN!!! In-fact, it is the last thing you should skip in your diet. That is just it. You need to take proteins, whether you are on a weight loss or weight gain goal, it does not matter. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Remember – Along with fat and carbohydrates, protein is a “macronutrient”, meaning that the body needs relatively large amounts of it. How much do you need? If you do not workout or have a light activity (that is typical in a corporate or a sedentary lifestyle), your diet should contain at least 1 gram per kg of your weight. For Example: If your weight is 72 kilos, your daily protein intake should be 72 grams. If you work out, or do a lot of physically demanding activities, or are a fitness freak, your recommended intake goes up to 1.2 – 1.4 gram per kg. Elderly people also need significantly more protein (about 1-1.3 grams per kilos of body weight). Apart from all that is said above in this section, you still need carbohydrates, some amount of fat (from good sources like walnuts, almonds etc.). Lastly, just remember the 80/20 rule – It’s always 80% diet and 20% exercise for a fit life. 2. Exercise With the amount and severity of daily pressure at work and the long hours at it, going to gym and committing yourself to workout seems a tad out of the question, doesn’t it ? Well, Yes and No. It really depends on the type of person you are and how much stress you can take in a day. For the extremely motivated group of people, going to gym is not unimaginable, infact it is a daily affair. It gives some people the rush to just get those muscles pumping and the blood gushing through their veins that surpasses any other material pleasure. However for most, the answer to the above question remains ‘I cannot go to the gym because of xyz reason’, and that is a reasonable and practical choice for people working in a corporate lifestyle. But anyway, that is just subjective and relative. Here are five things to ensure the minimum recommended levels of activity while at office and otherwise: Stay in the correct posture – The first and foremost thing that most people forget to take into notice is how they sit, stand, walk and rest. Because good posture means your bones are properly aligned and your muscles, joints and ligaments can work as nature intended them to. It means your vital organs are in the right position and can function at their peak efficiency. Good posture helps contribute to the normal functioning of the nervous system as well. Do some exercise (office specific) – You will be surprised to see how you can use your on desk time doing little exercises that would affect your overall fitness and keep you going. Also try to make notes of small things that involve walking like, going to the water cooler every now and then (which by the way, also ensures the going to use the wash-room every now and then). Use stairs instead of lift – Make this a practice for EVERY-TIME. Time saving and ease of use are secondary factors when weighed aside your health, fitness and well being. Working out – Apart from being active, Adults falling in the age group of 19-64 should do two kinds of exercises on a weekly average to stay healthy: 1. At least 150 minutes of moderate aerobic activity such as cycling or fast walking every week. 2. Strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, chest, shoulders and arms). 3. Drink water, lots of it! There are countless benefits of drinking plenty of water during the day. There are however countless others of not doing just that. You should drink at least 4-5 litres of water everyday. It helps to keep your calories in control if you substitute high calorie beverages with water. Additionally, it energizes your muscles by refuelling them with electrolytes that helps improve their performance and efficiency. In other words, it keeps you active and gets rid of all the fatigue and lethargy. Also, water helps your kidneys function smoothly. 4. Sleep Sleep flows in five wave-like stages, often back and forth, throughout the night. Out of which, the 5th stage is the most important in terms of repair and reset activities. Independent of, and quite different from first four stages, is REM sleep. It is characterized by the rapid eye movements that it is named after. During the REM stage your breathing becomes more shallow and irregular and your heart rate and blood pressure increase. This is primarily where you do most of your dreaming. You really need your REM sleep if you want to feel your best the next day. Since REM happens at the end of a sleep cycle, getting only a few hours of rest in a night can mean we miss out on this vital phase. 5. Stay motivated, Express yourself! Wait, what? Expressing yourself and fitness? You might be thinking that these are not related to one another. But I would fall short of words just in attempt to emphasize the importance of this very section. One could do everything right from the above said things but still fail to achieve happiness at the end of the day. I do not blame people living in their monotony. Searching within oneself is a personal choice, impossible to judge by someone else. For the same reason, finding what you love to do can be a very daunting task if you have never given it a thought, but patience is the way. Keeping things inside, unexpressed thoughts and emotions, only create stress. And if you are under stress, you tend to eat more, exercise less. That is your fitness practices tend to dissipate in this scenario. If you already have an interest in something, it goes without saying that you need to do it more often; make time for it. That way, you can let your emotions flow freely and exercise the freedom of expression which remains the top most reason to continue living one’s life. For one person, this could mean listening to music all day while eating his favourite food; for someone else, this could be dance used as a medium to express the sound of his soul. https://www.neofitmind.com/winning-mindset daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1549862661144-46IB0D4HJFXTWIDWY6YF/think-like-a-winner.jpg Winning mindset https://www.neofitmind.com/5-ways-that-stress-affects-your-period daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1552525940045-TQ5IGLUC8PT7ADTIKU54/StressSYD.JPG 5 Ways That Stress Affects Your Period https://www.neofitmind.com/anxiety-vs-paranoia daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1555309913854-CA150CDAI5BJ04LNR5F2/paranoia.JPG New Page This article by Madeleine first appeared on Sunday Scaries. As we work toward destigmatizing mental illness, many people are now learning basic psychological terms for the first time. Where once it might have been challenging to find words to describe your mental health experiences, terms such as anxiety, depression, and paranoia are becoming fairly commonplace. But what do these words actually mean and how they can affect your life? If you suffer from anxiety, there is a good chance that you may also suffer from paranoia. If you suffer from paranoia, there is a good chance that you may also suffer from anxiety. However, just because you have one, does not necessarily mean that you have the other. While they can go hand-in-hand, it is not always the case. However, before you can understand in which ways paranoia and anxiety are similar, you must first understand why there are also quite different. What Is Paranoia? Paranoia is characterized by intense, fearful feelings and is often related to thoughts of conspiracy, persecution, and threats. While often occurring in many different mental disorders, paranoia is often not present in several psychotic disorders. With paranoia, irrational beliefs and paranoid thoughts are made out to be real and absolutely nothing—not even factual evidence disproving the belief is able to convince you that you are wrong. When you have delusions or paranoia without other symptoms, you may have something known as a delusional disorder—and could ultimately lead to a nervous breakdown. As only your thoughts would be impacted with a delusional disorder, you will still be able to function and work in your everyday life. Outside of work, however, your life could be isolated and extremely limited. Signs of Paranoia Some of the symptoms you can expect to see if you are suffering from paranoia include an intense and even irrational lack of trust or even suspicion about something or someone. This lack of trust or suspicion has the potential to bring you a sense of betrayal, fear, and anger. In fact, if you suffer from paranoia, you may show symptoms such as: Mistrust Difficulty in forgiving Fear of being taken advantage of Hypervigilance Defensiveness toward imagined criticism Thoughts that everyone is out to get you The inability to relax Argumentative Preoccupation Paranoia is caused by a breakdown of different emotional and mental functions. Those functions involve both assigned meanings as well as reasoning. While there is no real reason known for the breakdowns, they are extremely varied and uncertain. At the same time, there are also several symptoms of paranoia that are related to denied, projected, or repressed feelings. What is known about the cause of paranoia, however, is that it is often the feelings and thoughts which are related to relationships or certain events in your life that cause the problem. Since these events are typically more personal, this is often the reason why those who suffer from paranoia prefer to be isolated and have increasing difficulty when it comes to getting help. What Is Anxiety? For most of us, anxiety is considered more of a general term that covers multiple disorders that cause fear, worry, nervousness, and apprehension. All of these anxiety-related disorders affect how we behave, think, and feel and can eventually lead to physical symptoms as well. While a mild case of anxiety can be unsettling and vague, a more severe case of anxiety can be so serious as to affect your everyday life. According to the American Psychological Association (APA), the exact definition of anxiety is “an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.” With that being said of the varying degrees of anxiety, it is very important to identify the differences between the feelings of normal anxiety compared to a full-on anxiety disorder that requires some type of medical attention. When you are faced with a potentially worrying or harmful trigger, this is when feelings of anxiety are felt. They are not just normal but are actually required for your survival. You see, ever since the beginning of humanity, certain situations have set off alarms within the human brain letting us know that we need to carry out evasive action. These “alarms” come in the form of sweating, a heightened awareness of surroundings, and an increased heart rate. This is known as the “fight or flight response.” In today’s day and age, this same fight or flight response doesn’t come from dangerous predators, but rather money, work, health, family life, and myriad other issues that demand your attention. For example, the nervous feeling we have all experienced at some point in our lives is essentially brought on by a difficult situation such as a first date, or other important event. This nervous feeling could emerge right before giving a speech in front of 1,500 peers, the day of your wedding, or even crossing a busy road getting the feeling that you are going to be hit by a car. Anxiety Disorders An anxiety disorder is essentially when the symptoms, duration, and severity of your anxious feelings are blown out of proportion. An anxiety disorder can actually lead to several physical symptoms such as nausea and high blood pressure. If these physical symptoms are observed, it is no longer considered anxiety, but an anxiety disorder. An anxiety disorder occurs when you have a reaction that is out of proportion to what is considered normal within a certain situation. There are several different types of anxiety disorders that include: Generalized anxiety disorder (GAD) Panic Disorder Phobia Obsessive-compulsive disorder (OCD) Social anxiety disorder Separation anxiety disorder Post-traumatic stress disorder (PTSD) Some common eating disorders, such as bulimia nervosa, are also linked to anxiety. It is also possible to have one or more anxiety disorders at the same time. While anxiety and paranoia are two separate conditions, certain anxiety symptoms can include and will lead to paranoia. If you have paranoia, the chances are that you got to that point in your life by having more severe degrees of anxiety. Other Causes of Anxiety Although many mental illnesses can cause anxiety, one does not have to be mentally ill to experience it. Mental health is more than just being “sick” or “healthy” and there are many complex factors that can cause otherwise unafflicted people to experience certain symptoms without warranting an official diagnosis. Here are some reasons—other than mental illness—as to why one may experience anxiety: Substance use Extreme stress at work, school or in personal relationships Financial hardships Physical health conditions such as thyroid disorders Lack of oxygen to the brain due to health circumstances including blood clots and high-altitude sickness Side effects of certain medications It is important to understand that your mental health is always important. It is not “just” stress from a busy schedule or a workplace conflict. If anxiety from personal circumstances is interfering with your life, you should reach out for help and talk to your doctor about getting the help that you need. Who Experiences Anxiety and Paranoia? The short answer is that anyone could be experiencing anxiety, paranoia or both. These conditions do not discriminate based on physical health, income, age or any other factors. That being said, there are certain people who are particularly vulnerable. Here are some groups of people who are most at risk for anxiety: Adults under 35 Those with chronic diseases Immigrants Low-income people Racial minorities Drug users Women are nearly twice as likely to develop anxiety than men North Americans are more likely to develop anxiety than other populations Many of these groups, such as drug users, are also generally more vulnerable to paranoia. Given the fact that paranoia is rarer than anxiety, it is important also to look at one’s genetic history, and whether there are past instances of paranoia and psychosis in the family tree. Please note that this list is far from extensive. If you do not match any of the descriptions above, it does not mean that you are not in need of help. Similarities Between Anxiety and Paranoia As you can see, the two conditions are not totally similar, but they are not totally different, either. Anxiety is much for prevalent in modern society, with a predicted 40 million Americans suffering every year. However, both conditions can have overlapping signs and symptoms. Both conditions can leave you feeling hopeless, restless, a reluctance to trust and reach out to others, and a sense of low self-worth. They also both have symptoms that can manifest in physical ways, such as with trouble breathing, a poor sleeping pattern, and even digestive health issues in more serious cases. Regardless of which condition (or both) that you are struggling with, it is critical that you see a doctor right away. Just like with physical ailments, early detection and diagnosis can help improve outcomes and make the treatment process easier and faster. Getting Help If any of the above symptoms ring a bell, you might be overwhelmed with questions. Do you have anxiety or paranoia or both? Which diagnosis, if any, fits your situation? What treatment options are available? Can you take a medication? Should you be going to a therapist? There are lots of questions needing to be answered, but fortunately, you have someone in your life who can help you know how to start treating your health issues: your doctor. Book an appointment with your family doctor and discuss the symptoms you have been experiencing. It is important to be honest about your situation and not downplay any of your symptoms. This is especially true if you believe that you might have a delusional disorder or feel that you might be at risk of hurting yourself or others. Your doctor might refer you to a psychiatrist, a psychologist, a social worker or another trained mental health professional. They might also recommend blood work and other physical tests. They should be able to speak with you about next steps to taking care of your health and discuss the possibility of using medication or therapy to help you recover. Strategies to Cope with Paranoia and Anxiety Medical treatments like anti-anxiety medications or counseling can help you get a handle on your condition, but there are also everyday things you can do to make your life easier. From spending a bit more time focusing on self-care to addressing any workplace issues that might arise from your symptoms, it is important to take actions to address your condition head-on. Here are just a few of the strategies that could help you cope on a day-to-day basis: Reach out to loved ones when you feel you need it Be forthcoming with employers and teachers when your mental health is affecting your performance. They can work with you to make the necessary accommodations Consider taking sick days or time off work if you feel unable to handle it without making your condition worse Get enough sleep at night Stay hydrated and eat a healthy diet Leave yourself time every day to unwind and relax away from the stresses of school and work Consider dropping unnecessary or stressful commitments Treat any physical health problems that may be contributing to your paranoia or anxiety If possible, get at least 30 minutes of exercise daily Speak to your doctor about CBD, which has been shown to help with anxiety Remember, if you ever feel at risk of seriously hurting yourself or those around you, this is a medical emergency. You should call 911 or go to your nearest emergency room to get help as immediately as possible. While the causes and symptoms of both anxiety and paranoia are different, they will eventually find each other to cause you to have both conditions. It is true that you can be paranoid and not have any signs of anxiety; it is also true that you can have anxiety with no signs of paranoia. No matter what the situation of your symptoms may be if you ever feel like you are overly anxious, or that you feel like you may be paranoid, the best thing you can do for yourself is to seek out medical help before your conditions become too severe. https://www.neofitmind.com/reintegration daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1590623422575-PMX7CZBY1M8L85PP6KX8/shutterstock_195544595.jpg Reintegration Anxiety What is Reintegration Anxiety? Reintegration anxiety, also called “reverse culture-shock” and “re-entry syndrome” is typically the feeling you have when you get back from living overseas. It’s particularly severe among returned long-term Antarctic expeditioners. What once felt familiar can feel like a shock to the nervous system and provoke feelings of anxiety, stress and overwhelm. Many people may be feel this when re-entering the “new normal” after working from home. Tips for managing reintegration anxiety: Be kind to yourself. Acknowledge that the first 2-3 weeks may involve a variety of emotions. Try not to over-schedule yourself the first week or two. You may feel extra tired and need extra rest. “Name it to tame it”. It’s okay to feel anxiety, worry and other emotions. Naming the emotions brings a sense of certainty and power to choose what to do about it. Know that you are not the emotion. You are feeling the sensations of anxiety. It does not mean that you will always feel anxious. It does not mean that you’re an anxious person. Allow extra time for resting, being in nature & for your nervous system to realise that other people are safe to be around again. Limit exposure to news and social media. You can’t control the news or the outside world but you can influence how you feel. Know that anxiety is contagious. And, so is calm. How can you bring a little more calm into your life? Can you spend a little time with someone that is calm, kind and a good listener? Investigate your feelings with curiosity. What other emotions do you feel? If you’re returning to the workplace: have an honest with your manager or the Human Resources department about what you’re feeling, what plan you have for reintegrating back into work (the benefits for the organisation of working from home, how you would work, your regular hours of work, how communication will work etc) and what support you may need. Professional help and advice can be really useful. Consider talking with a counsellor, psychologist or coach that resonates with your experiences. There are also wonderful online wellbeing resources available at www.neofitmind.com Some final thoughts on managing reintegration anxiety: Not feeling like immediately going out and reconnecting? That’s okay. Let your loved ones know, they will understand. Know that it’s okay not to flop straight back into “pre-Covid” life. Be kind to yourself and your whanau during these next phases of change and transition. Need extra tips or support reintegrating back into “the new normal”? Neofitmind is offering its coaching, workplace wellbeing & team culture services to support people and organisations with the changes caused by Covid-19, Do connect. https://www.neofitmind.com/discipline-and-depression daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1602924007426-XMQHQG5JKXPKPUPATEGI/self-discipline-45516847_s-300x200.jpg Self-Discipline Can Help Heal Depression https://www.neofitmind.com/pb1 daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1604653159092-MLAJPFNHFVG4DMWY6XS0/2020.jpeg Is this the worst year of my life? https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1604653272617-WCNTTYL3LZ92AZD7K4DR/PB.jpeg Is this the worst year of my life? Pankaj Bagri https://www.neofitmind.com/positive-mental-attitude daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/5aadca2955b02c9c8b53b7ec/1628236113848-4W4IUKFWAX8DFQU4U41A/Ways-to-Accept-A-Positive-Mental-Attitude-in-Life-1600x1067.jpg Positive Mental Attitude - Make it stand out In our busy lives, negative emotions burden our lives profusely. Eventually, the mental pressure takes a toll on our health, leading to illnesses that become incurable. Amidst this, a positive mental attitude (PMA) can prove to be a knight in shining armor. So, when our incompetent thinking and destructive thoughts tear us up apart, that time, maintaining a positive outlook helps immensely. Because a study states that a person has 12,000 to 60,000 thoughts per day. Amidst this, about 80% are negative thoughts and 95% are repetitive thoughts. So, to get rid of a negative thought, choosing a positive outlook is very important. And so, one must practice Positive Mental Attitude. But what is a positive mental attitude? Let’s explore it further in our article. What is Positive Mental Attitude? So, PMA is a philosophy that emphasizes on having a positive and optimistic disposition in every situation. Because of which it attracts positive changes, thus helping in attaining success. This is beautifully summed up the concept with a quote, “Edison failed 10,000 times before he made the electric light. Do not be discouraged if you fail a few times.” So, without losing hope, we need to shape our state of mind for positive thinking. And to do so, we are listing some ways that can help you embrace positivity and make you a happier person overall. Moreover, these simple tips will lower your stress levels, help you to control your inner thoughts, and improve your overall health too. So, let’s explore the path that leads to happiness. How To Adopt A Positive Mental Attitude? 1. Create A Positive Atmosphere For a positive attitude, it is imperative to have a great atmosphere around you. With this, you get the motivation to stay happy and help you gain success. To develop an extremely positive mindset, make sure you create an atmosphere for yourself. Mingle with people who have gained praises with positivity. Obviously, a positive mental attitude cannot show up in a day’s time but you have to race behind it. Read books that give you a new direction and complement it with motivational movies. Most importantly, listen to news and music, which will treat you with immense positive energy. 2. Believe in Yourself To love the world, first, you need to love yourself. If you accept your positive and negative aspects, then you will get a boost to do better in life. “You yourself, as much as anybody in the entire universe, deserve your love and affection.” Despite facing problems at the workplace, the financial crisis at home; yet one needs to hold his/her ground. And for that, you must first start loving and believing in yourself. Nothing is impossible in life, but negative self-talk may hold us back because we fail to acknowledge our ability. So, pull up your socks and start analyzing yourself. Start by managing your inner-voice with positive self-talk. Motivate yourself by constantly saying, “Yes, I can do it!” Start empowering yourself with words that affect your emotions, and a positive mental attitude will gradually follow. Always remember, you can solely control your inner voice and positive emotions. 3. Go Social Interaction helps in building new bonds. The more you walk out of your comfort zone. The more you will learn new aspects of life. Going social doesn’t really mean – interacting on social media handles. Go out and mingle with people you have never dared to speak. This might sound unusual but it truly helps to build a positive mindset. Mingle with positive people because their outlook towards life can help you cope with favorably. Most importantly, spend quality time with your friends and family because they are the biggest ray of hope when everything seems imprecise. And to enhance positivity, arrange family trips, plan cozy house parties, invite long-lost friends because this is the time to pull the trigger towards a happy life! Always remember, with new connections, you get a chance to carve a success path for your professional as well as personal life. 4. Groom Yourself Grooming yourself doesn’t mean putting up make-up and going for an outing. You must groom yourself from inside. Pamper your body with a healthy lifestyle. Along with loving yourself, start pampering yourself. Wear clothes that you desire, but never worn. And to do all this, first, stick to a healthy lifestyle. So, start focusing on a healthy routine by starting your regime with a sound sleep. In fact, a study conducted by Cognitive Therapy and Research has highlighted that sleep deprivation does affect a positive attitude. Furthermore, start eating healthy by following a diet plan and treating your body with regular exercise. Above all, if you think you lack something be it interaction or presentation, then start working on it. Along with this, try meditation because it definitely helps to calm your mind. 5. Acceptance Is Bliss No one likes to embrace failure. But with time, we must accept them to move on in life. Some life chapters do not need attention. In fact, focus on things that will take you towards a successful and happy life. In our busy lives, negative emotions burden our lives profusely. Eventually, the mental pressure takes a toll on our health, leading to illnesses that become incurable. Amidst this, a positive mental attitude (PMA) can prove to be a knight in shining armor. So, when our incompetent thinking and destructive thoughts tear us up apart, that time, maintaining a positive outlook helps immensely. Because a study states that a person has 12,000 to 60,000 thoughts per day. Amidst this, about 80% are negative thoughts and 95% are repetitive thoughts. So, to get rid of a negative thought, choosing a positive outlook is very important. And so, one must practice Positive Mental Attitude. But what is a positive mental attitude? Let’s explore it further in our article. 6. Share Your Happiness Secrets With rigorous practice, you have earned yourself a positive mental attitude. So, isn’t it great to enlighten others with your success story? You never know, it might help others to walk on the path of positivity. So, with experience, you are definitely on the path of positivity then why not share it with others who are yearning for it? When you share your thoughts with others, it not only helps them but molds you as well. Most importantly, when someone lauds you for contributing a positive approach, it definitely encourages your focus towards a positive mental attitude. 7. Stay Calm Failures come and go but it is important how you tackle them! And in such situations, patience plays a key role. Keep yourself calm and you will find solutions within no time. Failures are frustrating and it amplifies if there’s negativity. In situations like these, it’s advisable to keep a cool head. Your anger might give you a feeling of self-reliance but it just increases your stress. With this, your struggle towards a positive mental attitude might come to a standstill. So, think before you act! 8. Always Express There might be thousands of thoughts going on in your head. But it is best to express them. Expressing, it might open new avenues and give you new ways to explore. Whenever you think that you feel lonely and stressed out, then seek help! For this, you can approach a life coach, counselor or even a family member to bring back your focus. Most importantly, you need to express yourself about the things going on in your mind. With this particular exercise, it is possible that you might get a chance to harmonize your thoughts and mind. And this will, not only help for personal development but also for rediscovering yourself. 9. Practice Meditation Meditation has a far-reaching effect to stay focused. It helps you to think right because it helps you concentrate. With the right concentration, you may pave new heights of success. Negative thinking patterns can show up if you lose focus. But with meditation, you will be able to structure your thinking. Meditation is one of the best mediums for staying positive. Moreover, it plays a vital role in stress management. Although it is difficult at first to concentrate, yet with the time you learn to adapt. A study has highlighted that with meditation the participants could stay focused. Now you know the ways to accept a positive mental attitude. But do you still want to know why you should accept it in your daily life? Then, let’s list out some of the key benefits. Benefits of Accepting A Positive Mental Attitude It gives you a rush of motivation, thus helping you to cope up with stressful conditions. Despite a difficult situation, you start witnessing a wave of opportunities instead of failure. It helps you with a clear mindset, thus helping to forgo negative thoughts. Further, boosting your productivity at the workplace. With PMA, overcoming obstacles becomes easier. With an upliftment in mood, you start falling in love with your surroundings. Low self-esteem can hamper professional as well as personal life. But PMA helps in loving yourself, thus giving them the confidence to live life on your terms. When you are surrounded by positivity and know ways to deal with obstacles. Then, success automatically follows, thus reducing stress and improving overall health. You get an adrenaline rush and excitement to carve success stories. 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