by Dr Neha | Mar 8, 2021 | Depression
Loneliness can be caused by so many different factors, but in the long run, it can affect our emotional and physical health. The first step to overcome loneliness is to recognize how you feel and what impact it has on you. Your feelings can help identify what factors contribute and help build skills that work for you. You can reduce your loneliness and enrich your life by valuing yourself and familiarizing yourself with tools that boost your mood.
Setting small goals and working actively on them every day can help to combat the feeling of loneliness and develop a positive perspective. We can suggest strategies to combat loneliness, such as meditation, regular exercise, or help you work on factors that may contribute to this.
Membership in a club or attending a social event, such as a group of friends, family, or outer circle, is a great way to build meaningful relationships with other people in your community and those around you. Occasional feelings of loneliness can be problematic, even if you do something to alleviate the loneliness.
Talk to a mental health expert, if your feelings about loneliness turn into a sense of hopelessness, and the current situation worsens. If your social health is unbalanced, this can lead you to a lonely and isolated state, even if you can learn to be your own best friend. You need to focus on actions that give you back life and energy.
Now we look at some of the best natural ways to return to normal, healthy, and healthy social relationships with friends and family. If you feel disconnected from others because you feel deep down that you are not worthy of connection, you can overcome the deeper cause of loneliness by working on your self-confidence and self-esteem. Boosting your self-esteem (self-confidence) will help you feel good and will attract more positive people into your support network.
Loneliness can be a pervasive, and uncomfortable emotional state that persists even when others are around you. Many people feel lonely because they seem to be alone, while many others endure intense loneliness because of the people they know and love.
While it is common to feel lonely occasionally during recovery, this can often be overlooked because it is a natural part of the human experience. The root of loneliness is the lack of connection we feel between ourselves and our fellow human beings. It can be helpful to isolate oneself from the loneliness we experience, whether alone or with friends, family, or even your outer circle.
Many of us need moments of solitude to have space and time to think long and hard, to do tasks that are important or difficult to do outside of distraction, and to experience less stimulation and more of ourselves.
It is natural to long for company, and when we are affected by emotional loneliness, where we miss our loved ones or miss friends or close colleagues, it is important to remember that loneliness is comparatively less common than sadness. We all experience it.
Alternatively, people who experience the negative effects of loneliness can be a lot. While we may choose to be alone, which can be a positive thing, if it is not a conscious decision, we may feel disconnected from others. The process of positive self-speech requires practice but can be part of a simple cure for loneliness.
Chronic loneliness can lead to increased stress, depression, anxiety, and even suicide, as well as depression and suicide attempts. When you choose online therapy, you can learn all about positive self-talk techniques and they can greatly improve your life. One of the best ways to combat these negative feelings is through the use of meditation, yoga, meditation practice, and other forms of mindfulness meditation.
Those already struggling with feelings of loneliness and social isolation can watch “The Cure” on Netflix. It is not easy to deal with loneliness, but if necessary, there is professional help. There are effective ways to deal with our loneliness, and there is much that can be done to regain our sense of value and belonging.
First of all, it is important to note that even if you feel lonely now, you are not alone. Life coach Jo Painter explains: “Loneliness has a scale and a spectrum, with extreme, constant loneliness and occasional loneliness at both ends. Even if someone can experience both at the same time, it is important that we take a step back and take into account the fact that when we feel lonely, we are not alone and enjoy our time with ourselves”.
While most introverts often need time alone to recharge, they also want to feel connected to other people. Feeding people we are not so close to can be a good start.
Although everyone is different, loneliness can be quantified by the number of friends a person has, the amount of time they spend alone, and other factors. Psychologists sometimes distinguish between loneliness (the absence of an intimate partner) and the absence of a larger social network. More than half of older adults who have lost a partner in the past five years describe themselves as lonely, according to an AARP study.
Loss of intimate partners is a major trigger for loneliness, according to the American Psychological Association (APA) and the National Alliance on Mental Illness.
Hence, we can conclude that loneliness can be caused by various factors, but there are certain ways by which you can overcome it. Medication might be the best for you, but there are other ways too. If you have any other ways that helped you overcome loneliness, please let us know in the comment section.
by Dr Neha | Mar 4, 2021 | Depression
How to recognize Social Anxiety Disorder
Do you know what it’s like to feel uncomfortable, nervous, or shy in social situations? If you are afraid to step into a room full of strangers, you probably know that you felt uncomfortable in a social situation at some point. But some people feel so much fear and anxiety that they avoid social situations altogether, and some avoid them altogether.
Most people feel shy and anxious in certain social environments, and that is perfectly normal, but for some people, it can be a little more extreme. Some people may find social situations stressful for a while, until fear sets in when others do something in public. This leads to a tendency not to go out at night, where one might be in a social situation.
Social anxiety disorder (SAD), also known as social phobia and a mental disorder so common, is characterized by social performance situations in which humiliation and embarrassment can occur. It is normal to feel fear in social situations. However normal anxiety transforms into a social one when it causes significant subjective distress and/or impairment in an individual. It often prevents people from having normal friendships, interactions and romantic relationships and can prevent them from functioning in everyday life such as work and school.
Psychologists have categorized two types of anxiety.
– Trait Anxiety
– State Anxiety
While social anxiety is often confused with shyness, there is much more to anxiety disorders than shyness. Today I will answer what a social anxiety disorder is and what ways you can help deal with these problems every day. There are physical symptoms associated with social anxiety disorder, and these symptoms vary in intensity and severity. This article provides a brief overview of social anxiety disorder, including symptoms, diagnosis, as well as a list of treatment options.
The common anxiety symptoms can be divided into two main categories.
Tremors, Restlessness, Muscle Twitches, Fearful facial expressions, Palpitations, Tachycardia, Sweating, Flushes, Dyspnoea, Hyperventilation, Constriction in the chest, Dry mouth, Dizziness, Diarrhea, Mydriasis
Poor Concentration, Hyper Arousal, Derealisation, Fearfulness, inability to relax, Irritability, Feeling of impending doom, Insomnia, Increased sensitivity to noise, Exaggerated startle response
Many people with social phobia do everything they can to avoid social situations because they are afraid of their actions being viewed by others critically, resulting in embarrassment or humiliation.
In some people, the physical symptoms can become so severe that they escalate into outright panic attacks. Unlike panic disorders, however, people with SAD are known to panic from social performance situations such as social media posts and social events.
People with SAD are afraid of certain social situations because they are afraid of negative judgment, embarrassment, or rejection. They have both distorted self-images and negative self-images. They may feel anxious, blushing, or shaking, or they may think themselves clumsy or unintelligent. If the anxiety is intense, it affects their work or private life and lasts for at least 6 months. SAD may also refer to a condition where anxiety is not common when you are making a presentation or going on a date.
People with the condition are also troubled by negative thoughts and self-doubt when it comes to situations related to social achievement. The intense fear of judgment and rejection in social situations makes the affected person fear to appear socially anxious, which increases their symptoms. Those who suffer from social anxiety disorder are judged daily and judged negatively.
Most people suffering from this disorder depend on avoidance to manage their fears and anxieties. As long as they find ways to limit their lives within the limitations imposed by the phobias, they experience little, if any anxiety. When they are forced to face phobic situations, anxiety mounts leading them to seek treatment.
If you think you have social anxiety, the most effective thing to do is to help you cope with it, seek professional help. Sufferers of social anxiety have negative thoughts and beliefs that contribute to their anxiety and anxiety. Challenging these negative thoughts is an effective way to reduce the symptoms of social anxiety.
People who tend to avoid social situations because of unhelpful thought patterns that make them more anxious can benefit from behavioral therapy, which provides helpful ways to change these habits and patterns. This kind of therapy is usually successful. Some of these techniques are –
– Systematic desensitization
– Exposure and Response Prevention
– Relaxation Techniques
There are also drug treatments available for severe cases.
Benzodiazepines are useful in reducing anticipatory anxiety. Alprazolam is stated to have anti-phobic, anti-panic and anti-anxiety properties. So, it is the drug of choice when benzodiazepines are used. The other drugs include clonazepam and diazepam.
Among the antidepressants, SSRIs are currently the drug of choice, paroxetine being the most widely used. Others, such as fluoxetine and sertraline are also effective.
People with social anxiety may find it particularly difficult to seek help because they have to interact with someone in a social situation with a mentally ill person. But it is important to remember that mental health professionals understand what you are worried about and how to talk to you.
In a way, social anxiety disorder goes beyond everyday shyness and can be extremely debilitating. Almost everything that involves social interaction is extremely stressful for someone with social anxiety. If severe anxiety begins to affect your daily social life and you no longer participate in social events you used to enjoy, you may suffer from social phobia. Many people with social anxiety also have other mental health issues, such as depression, generalized anxiety disorder, or panic disorder.
Here’s a short and sweet list of what you can say to support and help your peers suffering from SAD –
– “You seem really anxious. What can I do to help? ”
– ” It’s okay if you’re not ready yet, I respect you.”
– ” I will go with you if it’s too scary.”
– ” Describe what you’re feeling, I am listening.”-
– “You did so well. I am proud of you for trying.”
– “It’s not your fault and I completely understand.”
Lastly, sharing a warning coming from our professor on the first day of college; Never self-diagnose yourself. You may feel that you check all the boxes of symptoms and hence may feel the need to check the boxes of treatment. But you should always refrain from doing so. Always ask for help from professionals.
Did this article help you? Let us know in the comments section.
by Dr Neha | Nov 17, 2020 | Body, Depression, Health, heart
Autumn means cooler, colder weather and of course, nutritious food for good heart health. Regardless of age, the production of products that have attained their peak is the right fuel to help children do their best, regardless of age.
A balanced, nutritious diet is an important part of maintaining a healthy heart. There are a number of diets that have been proven to be effective in preventing and treating heart disease. Suitable diets with the right amounts of fruit, vegetables, nuts, seeds, and beans can help reduce the risk of heart disease.
Plants are naturally low in fat and sodium and are also rich in vitamins and minerals that are missing from the standard diet. Instead, it is richer in processed foods and sugary drinks and is deficient in vitamins, minerals, and plenty of sodium.
Let’s break down the top three diets and see what the best options might be for you. Focus on incorporating heart-healthy nutrients into your diet to reduce your risk of heart disease.
Add more fruits and vegetables
Consume a variety of fruits and vegetables and limit saturated fat to lower cholesterol and blood pressure. Among the most protective nutrients that can improve heart health are omega-3 fatty acids, monounsaturated fatty acids, calcium, magnesium, potassium, iron, zinc, copper, phosphorus, manganese, and calcium. Omega 3s are essential fats that your body cannot produce, so they must be sourced from food sources.
It is a well-known fact that some people do not eat enough fruits and vegetables every day, and even if you do, they do not get all the nutrients they might expect. Try to think positively about the types of food you should be eating and focus on what you should not have been eating. Eat real foods that you enjoy in different food groups, including proteins and fats alongside plants. You should already be able to eat a nutrient – a dense, balanced diet, but you can do better by eating a variety of “real” foods such as fruits, vegetables, nuts, seeds, legumes and nuts, and seeds.
Nutrient-rich foods are foods that contain many nutrients with relatively few calories. To eat well, it is best to choose a mixture of nutrient-dense foods every day. Look for foods that contain high amounts of protein, fats, carbohydrates, vitamins, minerals, and fibre.
Vegetables, fruits, and cereals provide important vitamins and minerals to keep your body healthy. The evidence consistently shows a link between high protein levels and healthy heart health, as well as lower blood pressure and cholesterol.
In this context, it is too early to assume that the reduction of carbohydrates in short-term studies will necessarily lead to long-term health.
Shift to healthier substitutes
Instead of cutting out carbohydrates, you should cut out carbohydrates – rich foods that offer no health benefits. Other cardiovascular healthy diets include high – protein, low – carbohydrate.
Oats – Oats are a type of whole grain that provides fibre, beta-glucan, in your diet. Try to focus on eating fruits, vegetables, whole grains, nuts, seeds, legumes and nuts, and seeds. They are also rich in fibre and vitamins and a great source of omega-3 fatty acids such as potassium and magnesium.
Fibre is known to promote digestion and can also prevent heart attacks and strokes. Remember that eating healthy can greatly improve your health, but it’s not just about that.
Balanced Diet is important
Dietary advice to achieve cardiovascular health should continue to focus on a balanced diet with plenty of fruit, vegetables, whole grains, nuts, and legumes. This diet is naturally low in cholesterol because it highlights healthy fats and proteins as well as healthy carbohydrates and fibre. You should include at least 10% of your total calories from fruits and vegetables in a balanced diet while maintaining reasonable body weight.
A diet rich in fibre has health benefits for cholesterol control, controls blood sugar, promotes regularity, prevents gastrointestinal diseases, and helps with weight control. It helps promote heart health, promotes weight loss, prevent gastrointestinal diseases, control blood sugar, and has health benefits in controlling cholesterol.
Good sources of soluble fibre are dried beans and peas: “Peas are rich in fibre, provide a sweet taste boost and give any dish a bright colour,” says Glassman. Beans are a good source of fibre and plant protein, both of which are linked to heart health.
According to the USDA, a cup of peas contains a wealth of nutrients, including calcium, iron, magnesium, potassium, phosphorus, zinc, copper, manganese, and potassium.
For some delicious recipes, click here!
Switching to whole grain rice is a simple change that can improve your diet. Learn more about filling your plate with healthy, nutritious foods by logging your meals in the MyPlate app.
For more such articles, click here!
by Dr Neha | Nov 3, 2020 | All, Depression
When you’re struggling with depression, it can be a bit overwhelming to think about the right foods. However, small changes in your diet can help you to alleviate symptoms and have a positive effect on everyday life. Beyond dietary preferences and antidepressant medicine, there are a number of options that can boost your mood and benefit you. There is good proof that omega-3 fatty acids can improve depression, which you can get by consuming vegetables.
A 2017 study found that people with moderate to severe depression symptoms improved when they received nutritional counseling and ate a healthier diet for 12 weeks.
One factor that contributes to depression is a person’s eating habits that determine the nutrients they consume, some of which being trans fats and artificial sweeteners. This does not mean that you need to revise your eating habits or consume these foods, but being aware of the foods that affect your mood can help you manage depression in a better way.
An improved diet focuses on fresh whole foods that are rich in nutrients, such as fruits, vegetables, and whole grains. One thing is certain: no added sugar, artificial sweeteners, highly processed foods, trans fats, or highly fruity corn syrup can have a negative impact on mental health and have a risk of depression. According to article sources, a high level of sugar intake makes you prone to inflammation throughout the body as well as brain inflammation which can develop depressive symptoms and affects brain health.
However, there is promising evidence that the Mediterranean diet is the best for both physical and mental health and reduces the risk of depression, even better than antidepressant medicine. A diet that focuses on fresh fruit, vegetables, and lean meat will always bring about an improvement and help to keep the blood sugar levels consistent.
Antidepressant medicine and psychotherapy are the foundation of treatment, but there is more you can do to beat depression or even the symptoms of depression. Your GP can prescribe antidepressants and help you to draw up a diet plan to help with depression, as they are also trained in counseling.
There are many healthy techniques that can help you combat depression, and some of them may be right for you. Your job now is to find out what works for you and stick to it.
Depression is usually treated with therapy and medication, but your eating habits also play a huge role in mental health and emotional health. People suffering from depression need to eat a balanced and nutritious diet, exercise regularly, and find sufficient rest and sleep to overcome depression.
According to the National Institute of Mental Health, studies have shown that certain dietary patterns can prevent or reduce the severity of depression. According to experts, while some foods are helpful for depression, there are foods that are harmful too. So, we should be aware of what food to avoid. Refined grains and other processed food like artificial sweeteners or refined sugar increases your chances of developing depression and affect your blood pressure.
We know that some of the foods we eat can trigger over-activity in our brains, which brain scans have shown is linked to depression, but the food we eat can calm this activity by promoting a more positive mood. Some foods can affect the levels of certain chemicals in the brain, such as serotonin, which helps regulate moods and contributes to happiness. Foods low in refined carbohydrates, such as rice, bread, and, pasta can cause depression as they make your blood sugar levels inconsistent.
There is growing evidence that eating targeted foods such as fruits, vegetables, whole grains, nuts, and seeds can help prevent, treat, and improve depression and other mental illnesses. Even if certain dietary plans and foods do not relieve symptoms of depression or immediately put you in a better mood, a healthy diet can. More and more researchers are concluding that eating a diet that is lacking in important nutrients for brain health can cause depression.
These are known as free radicals and can cause cell damage, aging problems, and other problems, according to the National Institutes of Health (NIH).
If you feel depressed, you are likely to instinctively reach out for comfort foods, which usually means processed treats such as refined carbohydrates, refined sugar, and glycemic foods.
Ironically, sticking to foods with lower glycemic foods can help combat depression. This is not surprising to most people; food is closely linked to mood, after all, they say that it is what you eat. Sometimes the desire for carbon is linked to low serotonin activity, but experts are not sure.
It is thought that these types of foods boost mood and have a short-term effect, but not long-term. If you suffer from mental health problems, is it possible that your diet contributes to or exacerbates your problems? Perhaps a better question would be: “Don’t you make yourself more depressed and anxious every day?”
To further explore how your diet affects your mood and functionality, consider whether the food you eat strengthens your body or not. Mental health management also includes nutritional considerations, and we all have a brain that regulates bodily functions, including mood, so we need to understand how our diet affects our brain and how it works.
When you are coping with depression, knowing what you should not be eating can be as important as knowing what you should be eating. Unfortunately, many of these foods are what people eat in difficult times. The intake of Tryptophan provides you with an essential amino acid that helps in creating serotonin which helps you regulate blood pressure. You can get it in pumpkins or roasted chicken breasts.
Of course, most things in moderation will not stop you from doing so, but being aware of the negative impact that certain foods have on mental health can help you make better food choices. Even though you may be doing well at the moment, choosing the wrong food can make your mood and depression worse at the very next. For instance, what you may not realize is that refined sugar can affect your mood as much as your waist.