How Do You Cope With Childhood Trauma | Online Docs

 

Introduction:

Childhood trauma is a term used to describe any adverse experience during childhood, such as physical, emotional, sexual, or verbal abuse, neglect, or exposure to violence or traumatic events. These experiences can have a profound and long-lasting impact on a person's mental health, leading to a range of emotional and behavioral difficulties. Coping with childhood trauma can be a complicated and ongoing process, but it is an essential step in healing and moving forward. This article will discuss the causes, symptoms, and various strategies for coping with childhood trauma, as well as the obstacles that may arise when seeking help. It will also highlight the importance of self-compassion and self-care in healing.

Understanding childhood trauma

Understanding childhood trauma is an essential step in coping with its effects. Trauma can occur as a result of a single event or a series of events and can have a wide range of causes. Some common causes of childhood trauma include physical, emotional, sexual, or verbal abuse, neglect, exposure to violence or traumatic events, and the sudden or unexpected loss of a loved one.

There are several different types of childhood trauma, which can include:

• Physical abuse: This occurs when a child is harmed or injured through physical means, such as hitting, shaking, or burning.
• Emotional abuse: This occurs when a child is subjected to verbal or nonverbal acts that can damage their emotional well-being, such as name-calling, belittling, or threats of harm.
• Sexual abuse: This occurs when a child is subjected to sexual acts or sexual exploitation, such as rape, molestation, or sexual exploitation.
• Neglect: This occurs when a child's basic needs are not met, such as food, shelter, or medical care.
• Exposure to violence or traumatic events: This can occur when a child witnesses or is exposed to traumatic events, such as natural disasters, war, or terrorist attacks.

Symptoms of childhood trauma can vary depending on the type and severity of the trauma, as well as the child's age and developmental stage. Some common symptoms of childhood trauma include:

• Anxiety and fear
• Depression
• Anger and aggression
• Difficulty concentrating
• Nightmares and flashbacks
• Difficulty trusting others
• Difficulty forming and maintaining relationships
• Self-harm or suicidal thoughts

It's important to note that some children may not show any symptoms, but it's still essential to help them cope with the trauma they've experienced.

Coping strategies for childhood trauma

Coping with childhood trauma can be a difficult and ongoing process, but there are several strategies that can help. These include:

• Therapy and counseling: This can include individual, family, or group therapy and can be provided by a licensed therapist or counselor. Therapy can help individuals understand and process their traumatic experiences, learn coping skills, and work through any emotional difficulties they may be experiencing.
• Medications: In some cases, medication may be prescribed to help with symptoms of trauma, such as anxiety or depression. These medications should only be prescribed by a licensed healthcare professional and should be used in conjunction with therapy.
• Self-care practices: Engaging in self-care activities such as exercise, healthy eating, good sleep hygiene, yoga, and mindfulness practices can help individuals cope with the symptoms of trauma and can also help to prevent burnout.
• Support groups: Joining a support group can provide a sense of community and validation, which can be helpful in coping with trauma. Many support groups are available online and offline, and they can be for people who have experienced similar types of trauma or for people who have experienced trauma in general.

It is important to note that what works for one person may not work for another, so exploring different coping strategies and finding what works best for the individual is important. It is also essential to have a sound support system, including friends and family who are willing to listen and support you through the healing process.

Overcoming obstacles in coping with childhood trauma

While there are various strategies that can help in dealing with childhood trauma, there are also obstacles that may arise and make the healing process more difficult. These include:

• Denial or minimization of trauma: Some individuals may be in denial about the traumatic experiences they have had or may minimize their impact. This can make it difficult for them to seek help and begin the healing process.
• Difficulty accessing resources: Some individuals may have trouble accessing therapy or counseling services or may not have the financial resources to pay for them. Others may have trouble finding a therapist or counselor who specializes in treating trauma.
• Fear of judgment or stigma: Some individuals may be afraid of being judged or stigmatized for their traumatic experiences and may be hesitant to seek help. This fear can be particularly strong in cases of child sexual abuse or neglect, where the individual may blame themselves for what happened or fear that others will blame them as well.

It is important to remember that seeking help and healing is not a sign of weakness, and the healing process can be difficult, but it is worth it. It's crucial to reach out to professionals trained in dealing with childhood trauma. They can help individuals understand and process their traumatic experiences, learn coping skills, and work through any emotional difficulties they may be experiencing.

The Impact of Childhood Trauma 

Childhood trauma can have a significant impact on an individual's physical, emotional, and mental well-being. Trauma can affect the way the brain develops and can also have long-term effects on an individual's behavior and emotional regulation.

Some of the possible impacts of childhood trauma include:

• Emotional and behavioral difficulties: Trauma can lead to a range of emotional difficulties, such as anxiety, depression, anger, and aggression, as well as behavioral difficulties, such as impulsivity and difficulty with self-control.
• Difficulty in relationships: Trauma can make it difficult for individuals to trust others and form healthy relationships, which can affect social interactions and overall quality of life.
• Difficulty with self-care: Trauma can make it difficult for individuals to take care of themselves, which can lead to self-destructive behaviors such as substance abuse, eating disorders, and self-harm.
• Physical health problems: Trauma can lead to physical health problems, such as chronic pain, cardiovascular disease, and gastrointestinal issues.
• Difficulty in learning and memory: Trauma can affect the development of the brain, which can cause difficulty in learning and memory.

It's important to note that the impact of childhood trauma can vary from person to person, and it can manifest in different ways. It's essential for individuals to seek help and support if they are experiencing difficulty coping with the impact of childhood trauma. With the proper support and resources, individuals can learn to cope and heal from their traumatic experiences.

Conclusion: 

In conclusion, childhood trauma can have a significant and long-lasting impact on an individual's physical, emotional, and mental well-being. It's essential for individuals who have experienced childhood trauma to understand that they are not alone and that help is available. Coping with childhood trauma can be a difficult and ongoing process, but with the proper support and resources, individuals can learn to cope and heal from their traumatic experiences. This can include therapy and counseling, medication, self-care practices, and support groups. It is also important to remember that seeking help is not a sign of weakness, and it's crucial to reach out to professionals who are trained in dealing with childhood trauma. Overcoming obstacles such as denial, difficulty accessing resources, and fear of judgment or stigma can be challenging, but it is possible with the proper support. It is essential to be kind to oneself and have self-compassion while going through the healing process. Remember that healing is a journey, and it takes time, but it's worth it.

The Intersection Of Mental Health Stigma And Race | Online Docs

 

Introduction:

Mental health is an essential aspect of overall well-being, yet it remains a topic that is often stigmatized and marginalized. The stigma associated with mental health can make it difficult for individuals to seek help and support. However, for people of color, the experience of mental health stigma is often even more complex and challenging. This is due to the intersection of race, ethnicity, and culture with mental health. The purpose of this article is to explore the ways in which mental health stigma is experienced differently by people of different races and ethnicities and to consider ways in which this intersection can be addressed. By examining the unique barriers that people of color face when seeking mental health services and the importance of cultural competence in mental health care, this article aims to raise awareness of the intersection of mental health stigma and race and to encourage individuals and organizations to take action to reduce mental health stigma and promote cultural competence.

Impact of Stigma on People of Color

• Research studies on the link between mental health stigma and race:

Several research studies have explored the impact of mental health stigma on people of color. These studies have shown that people of color are disproportionately affected by mental health stigma and are more likely to experience discrimination and negative attitudes related to mental health. Studies have found that African Americans, Asian Americans, and Hispanic/Latino Americans are less likely to seek help for mental health concerns and more likely to receive poor-quality care. Additionally, studies have also found that people of color are more likely to be misdiagnosed or undertreated for mental health issues.

• How race and ethnicity can influence experiences with mental health stigma:

There are many ways in which race and ethnicity can influence experiences with mental health stigma. For example, people of color may be more likely to face discrimination and prejudice in the healthcare system, which can make them less likely to seek help. Additionally, cultural and language barriers can make it difficult for people of color to access mental health services. Furthermore, cultural beliefs and attitudes about mental health may also play a role, where specific communities consider mental health issues a weakness or cultural taboo.

• Unique barriers that people of color face when seeking mental health services:

People of color face various unique barriers when seeking mental health services.

Some of these barriers include the following:

• Lack of access to culturally competent mental health care
• Limited availability of mental health services in communities of color
• Fear of discrimination and prejudice
• Stigma within communities of color around mental health
• Cultural and language barriers
• Financial barriers to accessing mental health care
• Limited trust in the healthcare system

These barriers can make it difficult for people of color to seek help and support for mental health concerns and can contribute to disparities in mental health outcomes for communities of color.

Cultural Considerations in Mental Health Care

• The importance of cultural competence in mental health care:

Cultural competence in mental health care refers to the ability of mental health professionals to understand, respect, and effectively work with people from diverse cultural backgrounds. The importance of cultural competence in mental health care is crucial because people from diverse cultural backgrounds have unique beliefs, values, and practices that can affect their experiences with mental health and access to care. A culturally competent mental health care provider will be able to understand the role that culture plays in a person's mental health and be able to provide appropriate care and support.

Strategies for addressing cultural barriers to mental health care:

• Providing culturally and linguistically appropriate services: this means providing services that consider patients' cultural and linguistic backgrounds and providing interpretation and translation services if necessary.
• Recruiting and retaining a diverse workforce: having a diverse workforce that reflects the communities they serve can help to build trust and understanding, leading to more effective care
• Providing education and training for cultural competence to mental health care providers: This can help providers to understand the unique cultural and linguistic needs of patients and provide more effective care
• Building trust and rapport with patients through cultural humility, respect, and understanding.

Examples of culturally responsive mental health interventions:

• Trauma-informed care: This approach emphasizes understanding the impact of trauma on individuals and communities and provides care in a safe and supportive environment sensitive to the patient's cultural background.
• Community-based interventions: These interventions involve working with community organizations and leaders to provide mental health services tailored to the community's unique needs.
• Cultural psychiatry: This approach incorporates cultural understanding and cultural values into diagnosing and treating mental health conditions.
• Healing-centered engagement: This approach centers on the strengths, culture, and resilience of communities of color and integrates traditional healing practices and cultural values into the care provided.

All these interventions aim to provide care sensitive to patients' cultural backgrounds and provide support and resources tailored to the unique needs of individuals and communities.

Addressing the Stigma: Action steps

Steps that can be taken to reduce mental health stigma, particularly for people of color:

1. Culturally responsive education and awareness-raising campaigns to change how mental health is perceived and discussed within communities of color.
2. Providing mental health services and support groups tailored to the unique cultural and linguistic needs of communities of color.
3. Encouraging open and honest conversations about mental health within communities of color.
4. Providing training and resources for healthcare providers to improve their cultural competence and understanding of the unique needs of communities of color.
5. Increasing funding for mental health research and services in communities of color.
6. Emphasizing the importance of self-care and seeking help when necessary.
7. Encouraging and facilitating the participation of people of color in developing mental health policies and programs.

Examples of initiatives and organizations that are working to address the intersection of mental health stigma and race:

1. The Black Emotional and Mental Health Collective (BEAM) is a non-profit organization that aims to improve black communities' emotional and mental well-being.
2. The National Alliance on Mental Illness (NAMI) has several resources and programs to reduce mental health stigma and improve access to mental health care for people of color.
3. The National Asian American Pacific Islander Mental Health Association (NAAPIMHA) works to improve the mental health and well-being of Asian American and Pacific Islander communities by addressing the cultural and linguistic barriers to mental health care.

The role of education and awareness raising in reducing mental health stigma:

Education and awareness-raising are essential tools in the fight against mental health stigma. These can be used to increase understanding of the unique needs of communities of color and to promote a more culturally responsive and compassionate approach to mental health care. Education and awareness-raising can also dispel myths and misconceptions about mental health and encourage people to seek help when necessary. Additionally, providing education and training for healthcare providers and community leaders can help to reduce stigma by improving understanding of the unique cultural and linguistic needs of communities of color and by providing the tools necessary to provide more effective care.

Conclusion:

In conclusion, this article has explored the intersection of mental health stigma and race, highlighting the unique barriers people of color face when seeking mental health services and the importance of cultural competence in mental health care. The research has shown that people of color are disproportionately affected by mental health stigma and are less likely to seek help for mental health concerns.

The article has discussed strategies for addressing cultural barriers to mental health care and examples of culturally responsive mental health interventions. It also highlighted the steps that can be taken to reduce mental health stigma, particularly for people of color. These steps include culturally responsive education and awareness-raising campaigns, providing mental health services and support groups tailored to the unique needs of communities of color, encouraging open and honest conversations about mental health within communities of color, and increasing funding for mental health research and services in communities of color.

It is essential for individuals and organizations to understand and address the intersection of mental health stigma and race to reduce disparities in mental health outcomes and improve access to mental health care for communities of color. We encourage individuals and organizations to take action to reduce mental health stigma and promote cultural competence to create a more inclusive and equitable society for all.

The Power Of Forgiveness: How Letting Go Of Resentment Can Improve Mental Health | Online Docs

 

Introduction

Forgiveness is one of life's most important skills. It's a crucial part of the healing process and can improve your mental health by reducing stress and helping you build strong relationships. But how do you forgive someone who has hurt you deeply? And what does it mean to let go of resentments? This article will explore these questions, as well as explore ways that you can practice forgiveness in small ways each day so that it becomes easier over time:

How do you forgive someone who has hurt you deeply?

The first step is to talk it out with a friend or family member. Talk about how you feel and the impact of that person's actions on your life. Write down the details of what happened (for example: "I was driving home from work one day when my car got hit by another driver"). Then write down what you want to say to the person in question (for example: "I'm sorry for everything I've done wrong—and please don't ever do anything like this again"). Finally, practice saying these things out loud until they become natural responses when something similar happens again in the future! You may also want to record yourself saying them so you can listen back later when needed. 

Forgiveness is a decision

If you've been holding on to resentment for years or decades, it can cause you physical and psychological wounds that will last your entire life and cause problems in almost every aspect of your life. Forgive yourself by forgiving others; forgive yourself by forgiving those who hurt you; forgive those who are no longer here but still left an impact on your life over time. Forgiveness is a decision and one that you can make at any time. The key is to make the decision today rather than waiting until tomorrow. 

Forgiveness doesn't mean letting someone off the hook

Forgiveness doesn't mean you have to pretend nothing happened. It means letting go of anger and resentment, which can be difficult because they often intertwine with our sense of self-worth. Forgiveness is a decision to release anger and resentment toward someone who has hurt you and to let go of the pain and trauma they caused. Forgiveness doesn't mean letting someone off the hook for something they did wrong. It means letting go of the anger, resentment, and regret of being hurt by someone else. forgiveness is about self-love. But forgiveness isn't just about letting someone off the hook; it's also about accepting yourself as you are and moving forward with your life—without guilt or regret.

Forgiveness can improve your health

Forgiveness is a decision that you make to move forward and be happier. Forgiveness does not mean that you condone what someone did to you. Forgiveness is about self-love. Forgiveness is not a sign of weakness. When you choose to forgive someone who has hurt you, you allow yourself to live your life without the burden of anger, ultimately allowing you to heal physically, mentally, and spiritually. You don't have to pretend nothing happened—you can move forward without anger or regret!

Ways to forgive

Forgiveness is a process, not an event. The process of forgiveness can be broken down into several steps: 

1. Acknowledge and understand the hurt that has been caused: This means acknowledging the feelings of pain and betrayal that come with being hurt by someone. It is important to take the time to process and understand these emotions.
2. Decide to forgive:  Forgiving someone does not mean that what they did was okay or that you must continue to be in a relationship with them. It simply means you are letting go of resentment and anger towards them. This decision can be difficult, but it is an important step in forgiveness.
3. Communicate your feelings: It can be helpful to communicate them to the person who hurt you. This can be difficult and vulnerable, but it can help clear the air and facilitate the forgiveness process.
4. Practice self-care: Forgiveness can be an emotionally and mentally taxing process. It is important to take care of yourself, whether seeking therapy, talking to a trusted friend or family member, or finding healthy ways to cope with your emotions.
5. Let go of the resentment: This can be the most difficult step in the forgiveness process, but it is also the most essential. Holding onto resentment and anger only causes ongoing pain and suffering. Letting go of these negative emotions can be a difficult but ultimately freeing experience.

Remember, forgiveness is a journey, and it may take time. It is important to be patient with yourself and take the time to work through the process.

You don't have to pretend nothing happened, but you can move forward without anger and regret

It's okay to feel angry and bitter. You can hold onto the emotion as long as it serves a purpose—but the longer you hold on, your resentment will cause more pain. This is why it's important not only to let go of these feelings when they pass but also to forgive yourself for them in order to heal from past hurts. Letting go of resentment means forgiving yourself for how you felt at that moment in time; it means letting go of all memories associated with that experience so that no matter what happens tomorrow or next year, you won't carry those emotions with you anymore (or at least not as strongly).

Forgiveness is a health-boosting behavior that can also help build relationships

It’s an essential part of the healing process, and it helps you let go of anger and regret. This can be especially important when you have suffered from trauma, as forgiveness provides an outlet for your emotions that will help you move forward in life with greater peace and clarity.

Forgiveness is also important because it helps us live our lives more peacefully by forgiving others who hurt us (or did something bad) or forgiving ourselves for past mistakes or misdeeds—and no one likes feeling like they are always at fault!

People who hold grudges tend to suffer from anxiety and depression, according to research

Grudges can cause stress and anxiety. Grudges are a source of stress for people who hold onto them, according to research from the University of Pittsburgh Medical Center. This type of emotional baggage can cause physical health problems like high blood pressure and heart disease, as well as mental ones like depression and anxiety.

According to another study published in The Lancet Psychiatry journal, people who hold grudges tend to suffer poorer mental health outcomes than those without such baggage. You must forgive yourself for everything you have done wrong, let go of grudges and move on with your life. You need to forgive yourself for being human, making mistakes, and doing what you thought was best at the time. 

Little steps can help you let go of resentment

The first step is to write down the things you are holding on to. You may be holding on to resentments toward someone or toward a situation that happened in the past.

You can also think about how you can let go of your resentments and write them down. For example: “I am grateful for my family; they are always there for me no matter what happens.” Or “I am grateful that I have healthy relationships with my friends and coworkers—it makes life easier when I can rely on them!”

And finally, think about things that make your life better! It could be small, like having coffee with someone every morning before going to work. Or maybe spending time with family members who make up an important part of your life? Or it could be something big like being able to afford rent/food/etc.? Whatever those things are for you will work best—just keep writing until all thoughts come together into one sentence!

Forgiveness has many mental health benefits and can be practiced in small ways daily

Forgiveness is a decision. It's not something you do to someone else but rather something you choose for yourself. Forgiveness doesn't mean letting someone off the hook; they simply accept the mistake as part of their character and move forward. A forgiveness process is an act of self-care because it helps you improve your mental health by reducing stress and anxiety, lowering blood pressure levels, and boosting your immune system strength. It also has physical benefits like improved sleep patterns, better digestion, and less stress on joints due to reduced inflammation in the body caused by resentment-related anger or grief.

Conclusion

Forgiveness is an important part of our lives. It's a choice we make, and it can have a huge impact on our mental health. But it doesn't come naturally to everyone—and that's okay! As you're working toward forgiveness, try not to be hard on yourself: You're doing something positive for your mind and body. If you feel like letting go of your anger is too much for you to handle right now, that's okay too! There are other ways in which forgiveness can help improve your life and relationships with others. Remember that this process takes time; don't get discouraged if it doesn't happen overnight!

Acute Anxiety And How To Handle It Efficiently | Online Docs

An occasional feeling of unease is normal. However, people with anxiety disorders frequently suffer intense, excessive, and persistent concern and fear over everyday situations. Recurrent acute anxiety, fear, or terror episodes that reach their height in a couple of minutes are symptoms of several anxiety disorders (panic attacks).

Daily tasks are hampered by this unsettling, challenging-to-control, disproportionate to the actual threat and prolonged feelings of concern and panic. You could stay away from particular situations or locations to stop these feelings.

There are a variety of anxiety disorders:Agoraphobia is a form of anxiety in which a person avoids places or circumstances that can make them feel constrained, helpless, or embarrassed.

Anxiety disorders brought on by medical illnesses include intense anxiety or panic attacks that can be linked to a physical health problem.

The symptoms of a generalized anxiety disorder include persistent and excessive anxiety as well as worry and anxiety regarding regular or everyday occurrences. The worry is out of proportion to the circumstances, difficult to control, and affects how you physically feel. It frequently co-occurs with anxiety disorders like depression.

Panic disorder: Signs of this condition include recurrent bouts of abrupt, intense anxiety, fear, or terror that reach their peak severity in minutes (panic attacks). Possible indicators of impending disaster include shortness of breath, chest pain, or a rapid, fluttering, or hammering heartbeat (heart palpitations). These panic attacks may lead to worries that they'll happen again or a wish to avoid situations where they've occurred.

Selective mutism: is the inability of children to talk in some contexts, like school, despite their ability to do so in others, including at home with their immediate relatives. This may affect how you operate at work, school, and in your social life.

Separation anxiety disorder is a childhood condition marked by excessive anxiety for the child's developmental stage and anxiety brought on by separation from parents or other people who perform parental responsibilities.

Social anxiety disorder (social phobia) is characterized by intense anxiety, fear, and avoidance of social situations. These symptoms are brought on by embarrassment, self-consciousness, and concern that others will judge or consider them negatively.

Phobias: Major anxiety when exposed to a particular object or scenario and a desire to avoid it are characteristics of certain phobias. Some people experience panic episodes due to phobias.

Substance-induced anxiety: Intense anxiety or panic symptoms that are a direct result of drug abuse, prescription use, toxic substance exposure, or drug withdrawal are the hallmarks of substance-induced anxiety disorder.

The terms "other specified anxiety disorder" and "unspecified anxiety disorder" refer to phobias and anxieties that do not quite fit any other anxiety disorder definitions but are significant enough to be distressing and disruptive.

Causes of anxiety: The origins of anxiety disorders are yet unknown. Existing anxiety sufferers appear more prone to anxiety disorders when confronted with challenging circumstances. Inheritable traits may also be important.

Chemical imbalance: Prolonged or intense stress can change the balance of chemicals in your body that controls your mood. An anxiety disorder may appear if you experience high levels of stress over an extended period.

Environmental factors: Having a traumatic experience might set off an anxiety condition, especially in people who were already predisposed to it genetically.

Hereditary factor: Anxiety disorders frequently run in families due to heredity. Like eye color, they may be inherited from one or both parents.

Healthcare causes: An underlying medical condition may be connected to anxiety in certain persons. Sometimes the first warning signals of a medical condition are anxiety-related signs and symptoms. Your doctor may request tests to look for symptoms of a problem if they have reason to believe your worry may have a medical cause. Examples of health issues that anxiety has been connected to include: Heart conditions, Diabetes, thyroid conditions like hyperthyroidism

Asthma and chronic obstructive pulmonary disease are respiratory disorders.Misuse of drugs or withdrawal from them as well as alcohol abstinence

Withdrawal from benzodiazepines, alcohol, or other anxiety medications

Constant or irritable bowel syndrome

uncommon tumor that secrete certain hormones that facilitate flight or combat

Certain drugs occasionally have the adverse effect of anxiousness. Your worry might be brought on by an underlying medical issue if: You don't have any blood relatives who suffer from anxiety disorders (like a parent or sibling).

You didn't grow up with an anxiety illness. Because of your anxiousness, you don't avoid particular situations or objects. You experience abrupt anxiety that doesn't seem to be tied to current events, and you have no prior history of anxiety.

What signs indicate an anxiety disorder?

Depending on the sort of anxiety condition you have, your symptoms will change. The following are general signs of an anxiety disorder: physiological signs, sweaty or chilly hands, arid mouth, palpitations in the heart, Nausea, tingling or numbness in the hands or feet, muscle tenseness, respiration difficulty.

Mental health issues: experiencing fear, panic, and unease, Nightmares, recurring memories or flashbacks of catastrophic events, intense, uncontrollable thoughts, behavioral signs, inability to remain quiet and steady, and difficulty sleeping.

Risk factors: These elements could make you more likely to acquire an anxiety disorder:

Trauma: Children who experienced abuse, trauma, or observed horrific events are more likely to develop an anxiety disorder.

Illness-related stress: When you have a major sickness or health condition, you may worry a lot about your future and treatment.

Escalation of stress: Excessive anxiety may be brought on by a major incident or a pile of lesser stressful life circumstances, such as a loss in the family, work stress, or persistent financial worry.

Other mental illnesses: Anxiety disorders frequently co-occur with other mental health illnesses, such as depression, in many people.

Alcohol or drug: Anxiety can be caused or worsened by the misuse, abuse, or usage of drugs or alcohol.

Complications:

You worry more than only when you have an anxiety issue. Additionally, it may cause, aggravate, or worsen the following physical and mental conditions: Other mental health conditions, such as depression (which frequently coexists with an anxiety disorder), abuse of substances, difficulty sleeping (insomnia), issues with the stomach or bowels, headaches and ongoing discomfort, social exclusion, functioning poorly at job or school, a low standard of living and Suicide.

How are anxiety problems treated in psychotherapy?

You can deal with your emotional reaction to the sickness with psychotherapy or counseling. A mental health professional explains techniques to help you comprehend and manage the disease better. Methods include:

The most popular kind of psychotherapy for anxiety problems is cognitive behavioral therapy (CBT). CBT for anxiety allows you to identify the mental processes and actions that result in unsettling emotions. Then, you go to work modifying them. The goal of exposure treatment is to address the concerns that underlie the anxiety condition. It enables you to interact with things or circumstances you might have been avoiding. Your doctor may also recommend relaxation techniques and guided visualization along with exposure therapy. Negative thought patterns feed the negative emotions of worry and terror in people with anxiety disorders. Recognizing and changing these unfavorable thoughts and beliefs is the aim of cognitive behavioral therapy for anxiety. The theory goes that you may alter your feelings by altering your thoughts.

The cost and difficulty of meeting in person can be avoided by accessing support online. Being in a familiar, comfortable setting can make discussing your problems easier. Online counseling can be as beneficial as conventional, in-person therapy for many anxiety sufferers.

Thought challenging, sometimes called cognitive restructuring, is a technique where you challenge the unhelpful thought patterns that fuel your worry and swap them out with more constructive, realistic ideas. There are three steps in this.Recognizing the negative thoughts you have: Situations are viewed as more threatening than they actually are when an individual has an anxiety condition. Shaking another person's hand, for instance, can seem dangerous to someone who fears germs. Although it may be clear that this is an unreasonable worry, it might be challenging to recognize your own irrational, frightening ideas. Asking yourself what you thought when you first felt worried is one tactic. You'll get assistance with this from your therapist.

Putting up a fight against your negative ideas: Your therapist will show you how to assess your anxiety-inducing ideas in the second phase. This entails examining harmful beliefs, challenging scary thoughts' supporting facts, and determining whether bad predictions come true. Conducting tests, assessing the benefits and drawbacks of worrying about or avoiding the thing you fear, and estimating the likelihood that it will occur is all techniques for combating negative thinking.

Replacing unfavorable thoughts with sensible ones: You may replace your worried ideas with new ones that are more accurate and uplifting once you've recognized the unreasonable forecasts and negative distortions they include. Your therapist could also assist you in developing practical, calming mantras you can repeat to yourself whenever you are confronted with or anticipating an event that typically makes you anxious.

Conclusion:

Telehealth, which is centered in the patient's home and involves sending data on biometric variables (such as blood pressure or oxygen levels) to a data processing center for evaluation, followed by a period of time during which a health professional contacts the patient by phone or email if more information is required. You can contact a licensed therapist or psychiatrist through the @onlinedoc consultancy to receive expert guidance on your path to mental wellness.

Role of Yoga and Meditation in a good Mental Health

Is there anything at all Yoga and meditation can't do? 

We all know that Yoga is an excellent way to work on flexibility and strength. But how many of us know that Yoga is excellent at calming us down and making us feel happier? 

The same can be said about meditation. 

The second yoga myth is that yogic practice is only for young people who can touch their toes with their hands, bending forward. 

Yoga, especially the slower forms of Yoga like Iyengar yoga or the Bihar School style, is more meditative and therapeutic. These types of Yoga are more about relaxation and getting the kinks out of your system than just losing weight and getting fit. 

This article will tell you how to get happier and calmer with Yoga and meditation.

Let's do it!

What is Yoga?

Yoga is a blanket term that encompasses meditation, breathing exercises, and physical poses called asanas. It is also, as we know, an ancient Indian healing modality that is centuries old. 

If movement is medicine, then Yoga is superior medicine. Scientific research has also validated this now. 

Study after study is flagging the dangers of sedentary lives on our physical bodies and even our mental selves. People who move less are typically more prone to depression, studies prove. 

Yoga helps you move in better ways. It makes you move not just your limbs and torso but even the tiniest muscle in the internal body through calibrated movement. 

This has many benefits. The blood flow in the whole body gets normalized. The head and brain get more blood flow, especially when you do specific asanas that cascade the blood flow in the opposite direction.

The best thing about Yoga is that it heals and recharges all the bodies around you. A human has seven bodies, including the mental, physical and emotional. With its meditative component, breathwork, and calibrated movement sequences, Yoga supercharges and rejuvenates all seven bodies.

Several forms of Yoga include Hatha Yoga, Iyengar yoga, ashtanga yoga, and others. Some of these are more useful in calming the central nervous system. Hatha yoga, a reasonably common form of Yoga both in India and in the US, is a type of Yoga that combines physical asanas or poses with mindful breathing. On the other hand, Ashtanga yoga is more strenuous and better for getting fit. Choose your style of Yoga wisely. 

Breathing benefits of Yoga for mental health

You are advised to pay attention to your breath when doing both yoga asanas and pranayama. 

Your yoga teacher may also ask you to follow a specific breathing technique like alternate nostril breathing, breathing from only one nostril, exhaling forcefully, etc., all having therapeutic value to all three bodies- the physical, emotional, and mental.

The asanas that open the chest, like Halasana, are perfect for people suffering from depressive disorders. This may be because when the chest area expands, you draw in deeper breaths, and your blood gets a fresh transfusion of oxygen that circulates to each cell of your body, especially the brain.

Deep breathing is an integral part of Yoga. We usually breathe from the diaphragm, called diaphragmatic breathing, and forget breathing from the belly. Belly breathing has a slew of benefits. As it improves blood flow carrying fresh oxygen and nutrients to the brain and nerves, it also helps you feel more inner calm and joy.

Other benefits are that deep belly breathing helps you relax and let go. 

• The slower yoga styles like the Bihar School of Yoga are beneficial for lowering stress and accentuating feelings of well-being and calmness. They do so by incorporating meditation techniques to help calm the mind. 

• Pranayam is perfect for calming the brain and the nervous system. Pranayams like Brahmari help calm the nerves down and even reduce blood pressure that may disturb your mental state. 

• Anulom-vilom, alternate nostril breathing, helps calm the brain and nervous system. It normalizes several mental functions, like balancing blood pressure and secretion of essential hormones.

Psychological benefits of Yoga for mental health

The mental health benefits of Yoga are challenging to measure as compared to its physical benefits that can be easily seen and felt.

Several studies have documented the psychological benefits of Yoga, and we now know that Yoga releases feel-good brain chemicals like endorphins. These mood-boosting chemicals have chemicals like Dopamine, serotonin, and norepinephrine that act as messengers inside your brain.

Even though most slower forms of Yoga include controlled movements, they can still increase your heart rate, improve muscles' functioning, and trigger the release of these feel-good brain chemicals that act as mood enhancers that make you feel happier. Hatha yoga is especially useful in calming the mind as it stresses mindful breathing. 

Studies also show that Yoga can also relieve depression. Its been found that Yoga is as good as allopathic treatments for taming depression, like psychotherapy and medication. 

Yoga also doesn't cause side effects as medicines prescribed for depression like Lithium.  

As yogic poses stretch, tighten and help relax muscles in your body, it is the ultimate healing modality for reducing tension. Studies show Yoga reduces stress levels. More than 86 percent of people report doing Yoga to reduce stress.

You can try practicing Yoga in a calm, peaceful atmosphere for added benefits.

Studies show Yoga can ease anxiety.  

There is a deep link between anxiety and fast, superficial diaphragmatic breathing. This happens because of the breathing practice while you do Yoga. 

Anxiety causes you to breathe more superficially. You can't take enough oxygen in, and your blood circulation gets affected. 

This is why several psychologists are now using Yoga to treat anxiety disorders as a supplementary therapy.   

Studies show Yoga Improves sleep.  

One study done with people doing Yoga over 60 has demonstrated that they sleep more and have a better restful sleep daily. This is more true for older practitioners.

Finally, Yoga also enhances well-being and joy by making you more social. When you attend a yoga class, you benefit by interacting with other like-minded people. And social ties can help you feel happier. 

It has also been observed that if you do Yoga regularly, you start choosing healthier lifestyles and food habits. You stop eating junk, cook more wholesome food, and become less sedentary during the day.

These also help you to be happier and more positive.

Benefits of meditation for mental health

Meditation is a mind-body, complementary form of alternative health medicine. It can produce deep states of relaxation and going inwards that release stress and anxiety. 

Meditation steadies and clams the frenetic pace of thoughts in your mind. As you focus your attention on the meditation practice, you naturally eliminate the stream of views that make you more depressed and stressed. 

Meditation has a great healing benefit for the physical body too. It has been linked with lowering blood pressure and even heart rate.

What's even better is that the benefits accruing from meditation don't end with the end of the meditation session. This technique unusually helps you remain cool and calm during the whole day. 

How to use Yoga and meditation to be joyous

If you want to do Yoga and meditation regularly, learn from a qualified teacher. You can opt for a private session or practice in a group.

This benefits you because your yoga teacher can physically correct your asanas. She can also modify them according to your capacity. 

You don't get these benefits when you join an online yoga class. There are a lot of chances that you may do a pose wrongly and get a negative effect instead of getting benefitted. 

Therapy yoga classes are also available to users like you. These use straps, belts, yoga chairs, and blocks to simplify more challenging yoga poses.

You can also sit on the unique yoga chair to do poses too. 

Most online yoga teachers are not qualified and are more likely not to know the correct way to do a yoga asana themselves! We suggest that you avoid learning to do yoga asanas while watching classes online, on a DVD, in a book, or on TV. You may get seriously injured by doing so.

Another way to optimize the benefits of Yoga and meditation is to practice them more often. Just doing Yoga or meditation in class is not enough. Practice more at home, in the park, or even while working. 

This way, you can go to your regular effective yogic poses and meditation type that are uniquely beneficial to you for controlling stress, anxiety, or sleeplessness.

Risks of Yoga

• Poor techniques of doing an asana, prior injuries, and pre-existing conditions can predispose you to an injury. This is why you should only practice Yoga safely with a qualified yoga instructor. 

• The risks of getting hurt while doing Yoga go up in older people. They have lower muscle strength, bone density, and elasticity. If you are an older adult, talk to your doctor before doing Yoga.

• Meditation has no risks attached to it. But, avoid doing meditation in the car when the light is red. Always meditate in a safe place where you won't be disturbed.

Finally

Choose a meditative and spiritual form of Yoga, like Sivanand yoga or Kundalini yoga. These styles include plenty of chanting, meditation, and yoga asanas to improve your mood and mental state.

Keep true to your yogic and meditative practice and reap the benefits to your mental health

Must Read: WHAT IS ANXIETY AND HOW TO TREAT IT WITHOUT MEDICATIONS