Emotion of the day

[Heather Shay]

Emotional Freedom Technique (EFT)

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1. https://ixbapi.healthwise.net/Resource/14.2/en-us/media/thumbnails/acm6286_media_lib_thumb.jpgEmotional Freedom Technique (EFT): How It Works

 

Emotional freedom technique (EFT) is a method some people use to help manage emotions and troubling thoughts. They may also use it to lower their stress and anxiety. For example, EFT may help calm you if you're feeling angry. Or it may help ease your thoughts if you're worried about something.

EFT is also called tapping. This is because to do EFT, you tap your fingertips on certain points on your hand, head, and torso. The points you tap on for EFT are like those used in acupuncture.

Experts don't agree on how well EFT works. And it shouldn't replace going to see a health professional for serious issues like depression and trauma.

How to do EFT

You can do EFT, or tapping, whenever you feel upset. You may find that it helps you feel better.

To do EFT, follow these steps.

1. Think of an issue that's bothering you.

   This could be any issue. For example, it could be something you're feeling anxious or sad about.

2. Measure how your issue makes you feel.

   Rate how bad you feel on a scale from 0 to 10. A score of 0 means you don't feel bad at all. But a score of 10 means you feel as bad as possible. Write down this number.

3. Create a statement that describes your issue, followed by a statement of self-acceptance.

   For example, you could say, "Even though I feel anxious about work tomorrow, I deeply and completely accept myself." Or you could say, "Even though my partner broke up with me, I deeply and completely accept myself."

4. Tap repeatedly on the edge of your palm, below your little finger.

   While you tap, say your statement out loud 3 times.

5. Now tap on the rest of the points on your body, one at a time.

   While you tap, state your issue over and over. For example, you might repeat "anxious about test" or "we broke up." Tap on each point in this order.

   1. Tap on the top, center of your head.
   2. Tap on the inside edge of one eyebrow.
   3. Tap next to the outside edge of one eye.
   4. Tap on the bone underneath one eye.
   5. Tap between your nose and your upper lip.
   6. Tap between your lower lip and your chin.
   7. Tap beneath one collarbone (find the notch beneath the inside edge of the collarbone).
   8. Tap under one armpit (about 4 inches below the armpit).
6. Stop and remeasure how you feel about your issue.
7. Repeat the steps if needed.

   Tap until you can give your issue a lower number, or until you feel better.

[Heather Shay]

EMOTIONAL DEPRESSION

 

 

Depression symptoms

Depression can be more than a constant state of sadness or feeling “blue.”

Major depression can cause a variety of symptoms. Some affect your mood and others affect your body. Symptoms may also be ongoing or come and go.

General signs and symptoms

Not everyone with depression will experience the same symptoms. Symptoms can vary in severity, how often they happen, and how long they last.

If you experience some of the following signs and symptomsTrusted Source of depression nearly every day for at least 2 weeks, you may be living with depression:

• feeling sad, anxious, or “empty”
• feeling hopeless, worthless, and pessimistic
• crying a lot
• feeling bothered, annoyed, or angry
• loss of interest in hobbies and interests you once enjoyed
• decreased energy or fatigue
• difficulty concentrating, remembering, or making decisions
• moving or talking more slowly
• difficulty sleeping, early morning awakening, or oversleeping
• appetite or weight changes
• chronic physical pain with no clear cause that does not get better with treatment (headaches, aches or pains, digestive problems, cramps)
• thoughts of death, suicide, self-harm, or suicide attempts

The symptoms of depression can be experienced differently among males, females, teens, and children.

Males may experience symptoms related to their:

• mood, such as anger, aggressiveness, irritability, anxiousness, or restlessness
• emotional well-being, such as feeling empty, sad, or hopeless
• behavior, such as loss of interest, no longer finding pleasure in favorite activities, feeling tired easily, thoughts of suicide, drinking excessively, using drugs, or engaging in high-risk activities
• sexual interest, such as reduced sexual desire or lack of sexual performance
• cognitive abilities, such as inability to concentrate, difficulty completing tasks, or delayed responses during conversations
• sleep patterns, such as insomnia, restless sleep, excessive sleepiness, or not sleeping through the night
• physical well-being, such as fatigue, pains, headache, or digestive problems

Females may experience symptoms related to their:

• mood, such as irritability
• emotional well-being, such as feeling sad or empty, anxious, or hopeless
• behavior, such as loss of interest in activities, withdrawing from social engagements, or thoughts of suicide
• cognitive abilities, such as thinking or talking more slowly
• sleep patterns, such as difficulty sleeping through the night, waking early, or sleeping too much
• physical well-being, such as decreased energy, greater fatigue, changes in appetite, weight changes, aches, pain, headaches, or increased cramps

Children may experience symptomsTrusted Source related to their:

• mood, such as irritability, anger, rapid shifts in mood, or crying
• emotional well-being, such as feelings of incompetence (e.g., “I can’t do anything right”) or despair, crying, or intense sadness
• behavior, such as getting into trouble at school or refusing to go to school, avoiding friends or siblings, thoughts of death or suicide, or self-harm
• cognitive abilities, such as difficulty concentrating, decline in school performance, or changes in grades
• sleep patterns, such as difficulty sleeping or sleeping too much
• physical well-being, such as loss of energy, digestive problems, changes in appetite, or weight loss or gain

 

Depression causes

There are several possible causes of depression. They can range from biological to circumstantial.

Common causes include:

• Brain chemistry. There may be a chemical imbalance in parts of the brain that manage mood, thoughts, sleep, appetite, and behavior in people who have depression.
• Hormone levels. Changes in female hormones estrogen and progesterone during different periods of time like during the menstrual cycle, postpartum period, perimenopause, or menopause may all raise a person’s risk for depression.
• Family history. You’re at a higher risk for developing depression if you have a family history of depression or another mood disorder.
• Early childhood trauma. Some events affect the way your body reacts to fear and stressful situations.
• Brain structure. There’s a greater risk for depression if the frontal lobe of your brain is less active. However, scientists don’t know if this happens before or after the onset of depressive symptoms.
• Medical conditions. Certain conditions mayTrusted Source put you at higher risk, such as chronic illness, insomnia, chronic pain, Parkinson’s disease, stroke, heart attack, and cancer.
• Substance use. A history of substance or alcohol misuse can affect your risk.
• Pain. People who feel emotional or chronic physical pain for long periods of time are significantly more likelyTrusted Source to develop depression.

Risk factors

Risk factors for depression can be biochemical, medical, social, genetic, or circumstantial. Common risk factors include:

• Sex. The prevalence of major depression is twice as high in femalesTrusted Source as in males.
• Genetics. You have an increased riskTrusted Source of depression if you have a family history of it.
• Socioeconomic status. Socioeconomic status, including financial problems and perceived low social status, can increaseTrusted Source your risk of depression.
• Certain medications. Certain drugs including some types of hormonal birth control, corticosteroids, and beta-blockers may be associatedTrusted Source with an increased risk of depression.
• Vitamin D deficiency. StudiesTrusted Source have linked depressive symptoms to low levels of vitamin D.
• Gender identity. The risk of depression for transgender people is nearly 4-fold that of cisgender people, according to a 2018 study.
• Substance misuse. About 21 percent of people who have a substance use disorder also experience depression.
• Medical illnesses. Depression is associated with other chronic medical illnesses. People with heart disease are about twice as likelyTrusted Source to have depression as people who don’t, while up to 1 in 4 peopleTrusted Source with cancer may also experience depression.

The causes of depression are often tied to other elements of your health.

 

Treatment for depression

You may successfully manage symptoms with one form of treatment, or you may find that a combination of treatments works best.

It’s common to combine medical treatments and lifestyle therapies, including the following:

Medications

Your healthcare professional may prescribe:

Selective serotonin reuptake inhibitors (SSRIs)

SSRIs are the most commonly prescribed antidepressant medications and tend to have few side effects. They treat depression by increasing the availability of the neurotransmitter serotonin in your brain.

SSRIs should not be takenTrusted Source with certain drugs including monoamine oxidase inhibitors (MAOIs) and in some cases thioridazine or Orap (pimozide).

People who are pregnant should talk to their healthcare professionals about the risks of taking SSRIs during pregnancy. You should also use cautionTrusted Source if you have narrow-angle glaucoma.

Examples of SSRIs include citalopram (Celexa), escitalopram (Lexapro), fluvoxamine (Luvox), paroxetine (Paxil, Paxil XR, Pexeva), and sertraline (Zoloft).

Serotonin and norepinephrine reuptake inhibitors (SNRIs)

SNRIs treat depression by increasing the amount of the neurotransmitters serotonin and norepinephrine in your brain.

SNRIs should not be taken with MAOIs. You should use caution if you have liver or kidney problems, or narrow-angle glaucoma.

Examples of SNRIs include desvenlafaxine (Pristiq, Khedezla), duloxetine (Cymbalta, Irenka), levomilnacipran (Fetzima), and venlafaxine (Effexor XR).

Tricyclic and tetracyclic antidepressants

Tricyclic antidepressants (TCAs) and tetracyclic antidepressants (TECAs) treat depression by increasing the amount of the neurotransmitters serotonin and norepinephrine in your brain.

TCAs can cause more side effects than SSRIs or SNRIs. Do not take TCAs or TECAs with MAOIs. Use with caution if you have narrow-angle glaucoma.

Examples of tricyclic antidepressants include amitriptyline (Elavil), doxepin (Sinequan), imipramine (Tofranil), trimipramine (Surmontil), desipramine (Norpramin), nortriptyline (Pamelor, Aventyl), and protriptyline (Vivactil).

Atypical antidepressants

Noradrenaline and dopamine reuptake inhibitors (NDRIs)

These drugs can treat depression by increasing the levels of dopamine and noradrenaline in your brain.

Examples of NDRIs include bupropion (Wellbutrin).

Monoamine oxidase inhibitors (MAOIs)

MAOIs treat depression by increasing the levelsTrusted Source of norepinephrine, serotonin, dopamine, and tyramine in your brain.

Due to side effects and safety concernsTrusted Source, MAOIs are not the first choice for treating mental health disorders. They are typically used only if other medications are unsuccessful at treating depression.

Examples of MAOIs include isocarboxazid (Marplan), phenelzine (Nardil), selegiline (Emsam), tranylcypromine (Parnate).

N-methyl D-aspartate (NMDA) antagonists

N-methyl-D-aspartate (NMDA) antagonists treat depressionTrusted Source by increasing levels of glutamate in the brain. Glutamate is a neurotransmitter believed to be involved in depression.

NMDA antagonists are used only in patients who have not had success with other antidepressant treatments.

The FDA has approved one NMDA medication, esketamineTrusted Source (Spravato), for the treatment of depression.

Esketamine is a nasal spray that is only available through a restricted program called Spravato REMS.

Patients may experience tiredness and dissociation (difficulty with attention, judgment, and thinking) after taking the medication. For this reason, esketamine is administered in a healthcare setting where a healthcare professional can monitor for sedation and dissociation.

Each type of medication that’s used to treat depression has benefits and potential risks.

Psychotherapy

Speaking with a therapist can help you learn skills to cope with negative feelings. You may also benefit from family or group therapy sessions.

Psychotherapy, also known as “talk therapy,” is when a person speaks to a trained therapist to identify and learn to cope with the factors that contribute to their mental health condition, such as depression.

Psychotherapy has been shownTrusted Source to be an effective treatment in improving symptoms in people with depression and other psychiatric disorders.

Psychotherapy is often used alongside pharmaceutical treatment. There are many different types of psychotherapy, and some people respond better to one type than another.

Cognitive behavioral therapy (CBT)

In cognitive behavioral therapy (CBT), a therapist will work with you to uncover unhealthy patterns of thought and identify how they may be causing harmful behaviors, reactions, and beliefs about yourself.

Your therapist might assign you “homework” where you practice replacing negative thoughts with more positive thoughts.

Dialectical behavior therapy (DBT)

Dialectical behavior therapy (DBT) is similar to CBT, but puts a specific emphasis on validation, or accepting uncomfortable thoughts, feelings, and behaviors, instead of fighting them.

The theory is that by coming to terms with your harmful thoughts or emotions, you can accept that change is possible and make a recovery plan.

Psychodynamic therapy

Psychodynamic therapy is a form of talk therapy designed to help you better understand and cope with your day-to-day life. Psychodynamic therapy is based on the ideaTrusted Source that your present-day reality is shaped by your unconscious, childhood experiences.

In this form of therapy, your therapist will help you reflect and examine your childhood and experiences to help you understand and cope with your life.

Looking for ways to support your mental health and well-being? Try Healthline’s FindCare tool to connect with mental health professionals nearby or virtually so you can get the care you need.

Light therapy

Exposure to doses of white light can help regulate your mood and improve symptoms of depression. Light therapy is commonly used in seasonal affective disorder, which is now called major depressive disorder with seasonal pattern.

Talk with a health professional before using light therapy. Those with bipolar disorder can be at risk for mania using light therapy.

Electroconvulsive therapy (ECT)

Electroconvulsive therapy (ECT) uses electrical currents to induce a seizure, and has been shown to help people with clinical depression. It’s used in people with severe depression or depression that is resistant to other treatments or antidepressant medications.

During an ECT procedure, you’ll receive an anesthetic agent which will put you to sleep for approximately 5 to 10 minutes.

Your healthcare professional will place cardiac monitoring pads on your chest and four electrodes on specific areas of your head. They will then deliver short electrical pulses for a few seconds. You will neither convulse nor feel the electrical current and will awaken about 5 to 10 minutes after treatment.

Side effects include headaches, nausea, muscle aches and soreness, and confusion or disorientation.

Patients may also develop memory problems, but these usually reside in the weeks and months after treatment

Alternative therapies

Ask your doctor about alternative therapies for depression. Many people choose to use alternative therapies alongside traditional psychotherapy and medication. Some examples include:

• Meditation. Stress, anxiety, and anger are triggers of depression, but meditation can help change the way your brain responds to these emotions. StudiesTrusted Source show that meditation practices can help improve symptoms of depression and lower your chances of a depression relapse.

• Acupuncture. Acupuncture is a form of traditional Chinese medicine that may help ease some symptoms of depression. During acupuncture, a practitioner uses needles to stimulate certain areas in the body in order to treat a range of conditions. ResearchTrusted Source suggests that acupuncture may help clinical treatments work better and may be as effective as counseling.

 

Natural remedies and lifestyle tips

Exercise

Aim for 30 minutes of physical activity 3 to 5 days a week. Exercise can increase your body’s production of endorphins, which are hormones that improve your mood.

Avoid alcohol and substance use

Drinking alcohol or misusing substances may make you feel better for a little bit. But in the long run, these substances can make depression and anxiety symptoms worse.

Learn how to set limits

Feeling overwhelmed can worsen anxiety and depression symptoms. Setting boundaries in your professional and personal life can help you feel better.

Take care of yourself

You can also improve symptoms of depression by taking care of yourself. This includes getting plenty of sleep, eating a healthy diet, avoiding negative people, and participating in enjoyable activities.

Sometimes depression doesn’t respond to medication. Your healthcare professional may recommend other treatment options if your symptoms don’t improve.

These options include electroconvulsive therapy (ECT) or repetitive transcranial magnetic stimulation (rTMS) to treat depression and improve your mood.

Supplements

Several types of supplements may have some positive effect on depression symptoms. Take care to discuss any new supplements you may be taking with your healthcare team, as some supplements can have significant side effects or interact with medication.

S-adenosyl-L-methionine (SAMe)

Some researchTrusted Source suggests this compound may ease symptoms of depression. The effects were best seen in people taking SSRIs. However, the results of this research is not conclusive and more research is needed.

5-hydroxytryptophan (5-HTP)

5-HTP may raiseTrusted Source serotonin levels in the brain, which could ease symptoms. Your body makes this chemical when you consume tryptophan, a building block of protein. However, more studies are needed.

Omega-3 fatty acids

These essential fats are important to neurological development and brain health. Adding omega-3 supplements to your diet may helpTrusted Source reduce depression symptoms. However, there is some conflicting evidence and more research is needed.

Always talk to your doctor before taking supplements, as they may interact with other medications or have negative effects.

Vitamins

Vitamins are important to many bodily functions. Research suggests two vitamins are especially useful for easing symptoms of depression:

• Vitamin B: B-12 and B-6 are vital to brain health. When your vitamin B levels are low, your risk for developing depression may beTrusted Source higher.
• Vitamin D: Sometimes called the sunshine vitamin, vitamin D is important for brain, heart, and bone health. There may beTrusted Source a link between vitamin D deficiency and depression, but more research is needed.

Many herbs, supplements, and vitamins claim to help ease symptoms of depression, but most haven’t shown themselves to be effective in clinical research.

Learn about herbs, vitamins, and supplements that have shown some promise, and ask your healthcare professional if any are right for you.

[Heather Shay]

Emotional release is the process of letting go of trapped emotions or emotional baggage, which can lead to a sense of relief or catharsis. It can be an important part of emotional processing and overall well-being. 

 

 

Here are some ways to release emotional blockages: 

 

 

• Therapy

  Working with a therapist can help you identify and release emotional blockages through techniques such as cognitive-behavioral therapy, somatic therapy, and EMDR therapy. 

   

   

• Cathartic activities

  Doing something that feels cathartic in the moment, like crying, screaming, dancing, or going for a walk, can help free you from poisonous emotions. 

   

   

• Emotional Release Therapy

  A way to identify and deal with emotions that might have been pushed down from past traumatic experiences. 

   

   

• Mindfulness

  Techniques like meditation, deep breathing, and body scans can help you become more aware of your emotions and thought patterns. 

   

   
• Journaling

  Writing about your emotions and experiences can help you identify patterns and triggers, and develop a greater sense of self-awareness. 

   

   

Research from 2019 found a connection between emotional repression and decreased immune system function. 

[Heather Shay]

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Emotional renewal is the process of rebuilding and renewing one's body, mind, and spirit. It can involve: 

 

 

• Regaining security: Reestablishing control over your feelings, actions, and life 
   
   
• Expressing emotions: Catharsis is the process of releasing pent-up emotions through activities like physical activity or other stress-relieving activities. 
   
   
• Building resilience: Resilience is the ability to rebound from stress, chronic stress, and strain. 
   
   
• Social renewal: Engaging in activities that promote more meaningful connections with others. This could include a random act of connection or a gratitude letter. 
   
   
• Surrounding yourself with good people: Choosing to surround yourself with people who will lift you up. 

[Heather Shay]

About negative emotions

Negative emotions can be described as any feeling which causes you to be miserable and sad. These emotions make you dislike yourself and others, and reduce your confidence and self-esteem, and general life satisfaction.

Emotions that can become negative are hate, anger, jealousy and sadness. Yet, in the right context, these feelings are completely natural. Negative emotions can dampen our enthusiasm for life, depending on how long we let them affect us and the way we choose to express them.

Holding onto negative emotions causes a downward spiral

Negative emotions stop us from thinking and behaving rationally and seeing situations in their true perspective. When this occurs, we tend to see only what we want to see and remember only what we want to remember. This only prolongs the anger or grief and prevents us from enjoying life. The longer this goes on, the more set the problem becomes.

Dealing with negative emotions inappropriately can also be harmful – for example, expressing anger with violence.

Emotions are complex reactions

Emotions are complex reactions involving many biological and physiological processes within our bodies. Our brain responds to our thoughts by releasing hormones and chemicals, which send us into a state of arousal. All emotions come about in this way, whether positive or negative.

It’s a complex process and often we don't have the skills to deal with negative feelings. That’s why we find it hard to cope when we experience them.

How to deal with negative emotions

There are a number of coping strategies to deal with negative emotions. These include:

• Don’t blow things out of proportion by going over them time and again in your mind.
• Try to be reasonable – accept that bad feelings are occasionally unavoidable and think of ways to make yourself feel better.
• Relax – use pleasant activities like reading, walking or talking to a friend.
• Learn – notice how grief, loss and anger make you feel, and which events trigger those feelings so you can prepare in advance.
• Exercise – aerobic activity lowers your level of stress chemicals and allows you to cope better with negative emotions.
• Let go of the past – constantly going over negative events robs you of the present and makes you feel bad.

[rhonda74]

On 10/27/2024 at 11:20 AM, Heather Shay said:

Electroconvulsive therapy

Say what? I thought that type of treatment was banned. 

[Rose]

1 hour ago, rhonda74 said:

Say what? I thought that type of treatment was banned. 

Hello, it's supposed to be efficient in cases of severe depression...And it's done today under anesthesia...

 

[Heather Shay]

Thank you for your comments and to Rose for response.

[Heather Shay]

• Eat healthy

  Eat more fresh fruits and vegetables, and cut back on fatty foods, caffeine, and sugar. 

   

   

• Exercise

  Physical activity can help boost your mood. You can try walking outside, exercising with friends, or doing mindful physical exercises like yoga or tai chi. 

   

   

• Get enough sleep

  Turn off electronics, create a soothing environment, and unwind with a book or warm bath to sleep better. 

   

   

• Use aromatherapy

  Exposure to certain scents via candles or essential oils may be especially calming. 

   

   

• Journal

  Journaling may help reduce stress and anxiety and provide a positive outlet for your thoughts and emotions. 

   

   

• Cognitive behavioral therapy

  This type of counseling focuses on changing certain thoughts and behavior patterns to control the symptoms of a condition. 

   

   

• Practice mindfulness

  Mindfulness is the ability to control your attention. You can try practicing gratitude, acknowledging the good parts of your day or life. 

   

This is for informational purposes only. For medical advice or diagnosis, consult a professional. Generative AI is experimental.

[Heather Shay]

Bottling up emotions can have negative effects on your mental and physical health, including:

• Weakened immunity

  Bottling up emotions can weaken your immune system. 

   

   

• Poor mental health

  Bottling up negative emotions can increase your risk of developing mental health disorders. 

   

   

• Anxiety

  A common effect of bottling up emotions is feeling anxious and worried all the time. 

   

   
• Headaches

  Regular headaches without an underlying physical cause can be a sign that you're having trouble controlling your emotions. 

   

   
• Chronic stress

  Bottling up emotions can create a type of chronic stress that can lead to physical health issues like muscle pain, gastrointestinal problems, and cardiovascular disease. 

   

   

Some ways to deal with bottled up emotions include:

• Acknowledging your emotions: Recognize that your emotions are valid and deserve attention. 
   
   

• Expressing your emotions: Expressing your emotions is a healthy part of your overall well-being. 
   
   

• Talking to someone: Talking to someone can help you vent out your bottled-up emotions. You can talk to a partner, a friend, or a professional. 
   
   

People who have experienced trauma or adverse childhood experiences may develop bottling up emotions as a survival strategy.

[rhonda74]

I've done some online research and found this about the effects of peanut butter..  research is still undecided wither it actually works or not.

[Ivy]

As if I need an excuse to eat chocolate!

[Heather Shay]

Emotions are a significant part of our personal lives, influencing our thoughts, motivating our actions, and helping us prepare for immediate action. They can also be a source of stress and negative feelings, which can impact our health. Here are some ways emotions can impact our personal lives: 

 

 

• Motivation

  Emotions can motivate us to strive for feelings of satisfaction, joy, pride, or triumph. 

   

   
• Stress

  Negative feelings and attitudes can lead to chronic stress, which can damage the immune system, deplete brain chemicals, and upset the body's hormone balance. Chronic stress can even shorten our lifespan. 

   

   
• Coping with difficult situations

  Being able to manage our emotions can help us deal with difficult situations and come up with reasonable solutions. 

   

   
• Comparing ourselves to others

  We may feel like we're falling behind when we compare our progress to others, especially when we see friends and loved ones reaching milestones. 

   

   

Here are some tips for dealing with negative emotions:

• Take a step back: Observe the feeling without acting on it. 
   
   
• Write it down: Paying attention to how you feel can help you accept the emotion and let it go. 
   
   
• Connect with your inner parts: Give your emotions space to be heard and seen. 

[Heather Shay]

Emotional stability is the ability to manage and express emotions in a healthy way, even in stressful situations. It's often used interchangeably with emotional intelligence and emotion regulation. 

 

 

Here are some ways to develop emotional stability:

• Practice self-care: Prioritize your well-being and recharge your emotional batteries. 
   
   
• Reflect on your emotions: Develop self-compassion, which can reduce anxiety and depression. 
   
   
• Learn to express your emotions: It's natural to have a range of emotions. 
   
   
• Practice empathy: Try to understand the perspectives of others and respond with kindness and compassion. 
   
   
• Set boundaries: Set physical, mental, and emotional limits to protect yourself and others. 
   
   

Emotional stability is often considered one of the big five personality traits, neuroticism.

[Heather Shay]

Emotional refreshment is the process of stepping out of your routine to address challenges that are preventing you from functioning at your best. It can help you enhance your overall well-being, improve your productivity, and lead a happier, more fulfilling life. 

 

 

Here are some ways to refresh yourself emotionally:

• Take a break: Step away from the situation and give yourself some space. You can try breathing or grounding exercises to calm down. 
   
   
• Express yourself: You can vent to a trusted friend or family member, journal, or pray. 
   
   
• Practice mindfulness: Meditation and mindfulness can help recharge your mental batteries. 
   
   
• Get active: Physical activity and exercise can help you refresh your mental batteries. 
   
   
• Surround yourself with positivity: Remove yourself from negative situations and surround yourself with positive people, the great outdoors, or a funny book. 
   
   
• Take a nap: A short nap can reset you. 
   
   

You can also try incorporating mental refreshment into your daily routine by: Setting aside time for self-care, Balancing work and leisure, and Creating a peaceful and refreshing environment. 

[Heather Shay]

Acknowledging a feeling can help diffuse its intensity. Another technique is practising “mindfulness,” which has been life-changing! It's simply looking at thoughts and emotions as if you're a bystander, watching them arise and go within without judgement. This may be difficult at first, but it can grow like a muscle.

[Davie]

"Emotional stability" —good suggestions,@Heather ShayNot feeling too stable tonight, because it's election day and I'm full of anxiety about that, BUT also because I feel love for the first time since my egg cracked. Oddly (or maybe not so oddly) I feel confident about it this time. Because I know myself better than ever perhaps. It's an unusual match for me, but I do know what I feel—and I'm going for it. Wish me luck.

[Heather Shay]

Here are some ways to deal with fear:

• Take a walk

  Being in nature can help reduce fear and anxiety. The physical activity of walking can also help you think more clearly. 

   

   

• Talk to someone

  Talking to a therapist can help you work through your fears. You can also share your experiences with a supportive network of people. 

   

   

• Be gentle with yourself

  Don't try to be perfect, and don't be hard on yourself if it takes longer than you'd like to overcome your fears. 

   

   

• Face your fears

  Gradually expose yourself to your fears, starting with the least difficult situations. This is called "graded exposure". You can try imagining the thing you fear, or looking at pictures or videos related to it. Allow yourself to feel the fear without distracting yourself. 

   

   
• Educate yourself

  Learn more about the thing you fear. For example, if you're afraid of flying, you can look into the statistics about the safety of commercial airlines. 

   

   
• Practice relaxation techniques

  Try deep breathing, dropping your shoulders, or imagining yourself in a relaxing place. You can also try complementary therapies like yoga, meditation, or massage. 

   

   

 

• 10 ways to fight your fears | NHS inform

  10 ways to fight your fears * Take time out. It's difficult to think clearly when you feel scared or anxious. ... * Breathe throu...

   

  NHS inform

   
   
• How to manage anxiety and fear | Mental Health Foundation

  Learning relaxation techniques can help you with the mental and physical feelings of fear. It can help just to drop your shoulders...

   

  Mental Health Foundation

   
   
• Facing your fears - Every Mind Matters - NHS

  Think about which situations involve your fear and how difficult each one is to face. Try rating them from 0 to 100, with 0 being ...

   

  NHS

   
   
• Show all
   

 

This is for informational purposes only. For medical advice or diagnosis, consult a professional. Generative AI is experimental.

[Heather Shay]

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When you're feeling frightened, you might find comfort in a thought about fear and courage:

• Courage is the triumph over fear: "I learned that courage was not the absence of fear, but the triumph over it". 
   
   
• Face your fear: "Do the thing you fear and the death of fear is certain". 
   
   
• Fear is a state of mind: "Fears are nothing more than a state of mind". 
   
   
• Replace fear with curiosity: "Replace fear of the unknown with curiosity". 
   
   
• Do something that scares you: "Do one thing every day that scares you". 
   
   
• Comfort zones are dangerous: "Comfort zones are plush lined coffins. When you stay in your plush lined coffins, you die". 
   
   
• Growth starts outside your comfort zone: "All growth starts at the end of your comfort zone". 
   
   
• You can change: "In every new minute that passes you have an opportunity to change that". 
   
   
• Fears are educated: "Fears are educated into us, and can, if we wish, be educated out". 

[Heather Shay]

Here are some helpful thoughts to have in times of crisis:

• Embrace the challenge: A growth mindset encourages you to embrace challenges, try new things, and learn from your experiences. 
   
   
• Be kind to yourself: Treat yourself with compassion, as you would a close friend. 
   
   
• Find the silver lining: Look for the good in the situation. 
   
   
• Help others: Helping others can create purpose and help you get through the crisis. 
   
   
• Seek support: Don't keep your concerns to yourself. You can call a mental health hotline or seek help from a volunteer organization. 
   
   
• Practice humor: Humor can relieve stress. 
   
   
• Eat well: Maintain a healthy diet, stay hydrated, and limit caffeine and alcohol. 
   
   
• Remember that you're not alone: Many people are going through a difficult time, and you're not alone. 
   
   
• Consider the quote: "In a time of crisis, we all have the potential to morph up to a new level and do things we never thought possible". 

[Heather Shay]

• "The wound is where the light enters you." - Rumi
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  "Our sorrows and wounds are healed only when we touch them with compassion." - Jack Kornfield
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  "We are stronger, gentler, more resilient, and more beautiful than any of us imagine." - Mark Nepo
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  "The soul always knows how to heal itself. The challenge is to silence the mind." - Caroline Myss
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  "Healing is the return of the memory of wholeness." - Deepak Chopra
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  "Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it." - Rumi
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  “When we encounter difficult times in our lives, often our initial strategy is to simply run away. But we find that our troubles follow us. Paradoxically, one of the best ways to heal is to turn toward that which is injured within us.” - Jack Kornfield
   
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  "The practice of forgiveness is our most important contribution to the healing of the world." - Marianne Williamson
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  "Every step taken in mindfulness brings us one step closer to healing ourselves and the planet." - Thich Nhat Hanh
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  “You can’t stop the waves, but you can learn to surf.” - Jon Kabat-Zinn
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  “Healing may not be so much about getting better, as about letting go of everything that isn’t you—all of the expectations, all of the beliefs—and becoming who you are.” - Rachel Naomi Remen
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  "Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself." - Hermann Hesse
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  “Each of us has a unique part to play in the healing of the world.” - Marianne Williamson
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  "Out of suffering have emerged the strongest souls; the most massive characters are seared with scars." - Khalil Gibran
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  "You are the sky. Everything else is just the weather." - Pema Chödrön
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  “When someone says to us, as Thich Nhat Hanh suggests, ‘Darling, I care about your suffering,’ a deep healing begins.” - Tara Brach
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  “We need the compassion and the courage to change the conditions that support our suffering. Those conditions are things like ignorance, bitterness, negligence, clinging, and holding on.” - Sharon Salzberg
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  “Empathy has no script. There is no right way or wrong way to do it. It’s simply listening, holding space, withholding judgment, emotionally connecting, and communicating that incredibly healing message of ‘You’re not alone.’” - Brené Brown
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  “The most important healing – realising who you are. The healing on the outer level is fine, but it's not the essence of healing.” - Eckhart Tolle
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  “To heal is to touch with love that which was previously touched by fear.” - Stephen Levine
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   "The cure for pain is in the pain." - Rumi
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  "Scars show us where we have been, they don't dictate where we are going." - David Rossi
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  “We run from grief because loss scares us, yet our hearts reach toward grief because the broken parts want to mend.” - Brené Brown
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  “Silence is a place of great power and great healing." - Rachel Naomi Remen
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  "What happens when people open their hearts? They get better." - Haruki Murakami
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  “And so I wait. I wait for time to heal the pain and raise me to my feet once again - so that I can start a new path, my own path, the one that will make me whole again.” - Jack Canfield
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  "With even a little spiritual practice we have already discovered the need for healing, for stopping the war, for training ourselves to be present.” - Jack Kornfield
   
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  “I can be changed by what happens to me. But I refuse to be reduced by it.” - Maya Angelou
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  “When we open our hearts to what is, it generates a level of warmth that helps heal our wounds.” - Kristin Neff
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  “When we create peace and harmony and balance in our minds, we will find it in our lives.” - Louise Hay
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  "To have faith is to trust yourself to the water. When you swim you don't grab hold of the water, because if you do you will sink and drown. Instead, you relax and float." - Alan Watts
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  "You have within you, right now, everything you need to deal with whatever the world can throw at you." - Brian Tracy

[Heather Shay]

• Coping with Anxiety and Fear of Terrorism and Violence

  This resource from Cigna offers strategies for coping with anxiety and fear of terrorism and violence, including:

  • Recalling times in history when change happened for the better 
     
     
     
  • Minimizing exposure to news media 
     
     
     
  • Maintaining a normal routine 
     
     
     
  • Acknowledging strong feelings 
     
     
     
  • Talking about fears with supportive people 
     
     
     
  • Getting enough rest 
     
     
     
  • Eating a healthy diet 
     
     
     
  • Exercising 
     
     
     
  • Avoiding alcohol and drugs 
     
     
     
  • Practicing relaxation techniques 
     
     

 

[Heather Shay]

Trauma—6 Tips to Help Us Overcome Oppression and Adversity

 

The Relationship With YOU, Relationships, Anger Management, Anxiety and Stress, Body Image, Depression, Grief and Loss, Personal Growth, Self Empowerment, Self Esteem, Trauma

Since the start of the current pandemic, and in the recent years preceding it, world events have been bleeding into therapy sessions. With more recent events, things are bleeding even more, including many of our hearts. We’ve been divided in many facets. I believe we need to find a way to come together.

As a therapist, I feel I’m in a place to be an advocate for peace—first and foremost within ourselves. Whether it’s race, religion, sex or sexual orientation, differences in age, financial status, political stance, mental illness, body type, or how we respond differently to world or traumatic events--how can we open ourselves up to find peace within, and then be in a better place to come together as one?

It is time to share. We all have had enough unrest in one way or another about the issues presented above.  It can be paralyzing. We are in need of forward progress.

I personally do my own inner work about what I encounter during my lifetime. It goes far beyond what happened last week, what may happen tomorrow, or in the coming months. Feeling oppressed, suppressed, silenced or excluded has been going on for years, decades, and centuries. In different shapes and forms, most of us have been affected, or continue to be affected.  Everything we say, or that has been said and done, affects someone.

Also as a therapist, I hold onto an awareness of how my own personal beliefs show up in my therapy room.  I hold space for people.  I can be a light not only to my clients in exploring and healing their own pains and learned beliefs. I can also shine that light onto myself, so I can allow someone to move at their own pace, and in their own direction.

I personally have friends and family that have opposing views. Yet, we’ve been able to give each other the respect of each other’s opinions.  As a result, we have remained intact for many years.

There will be some that cannot tolerate differing viewpoints other than their own. Can we give them the respect of their opinion, and forgive them for what they do not know or understand?  This does not always mean the relationship will work out, but with forgiveness (as difficult as it may be) you can walk away with your own mental health intact.

So, what can help us?  Some has already been alluded to above.  I sincerely hope these words help you—help you find ways to heal, help give you hope, help give you solace, and help you find strength to persevere and take care of yourself.  We are always, “becoming”.  It is my personal belief that we can find ways to “become” together. 

Give each other the respect of our opinions. No matter what someone says, it will not change a person’s mind. In fact, I learned that the more people try to persuade you to hold onto the same beliefs as they have, the more it tends to reinforce what we already have found to believe ourselves.  Can we find a way to live and let live? 

We all have a need to be heard.   This goes beyond our physiological needs, and our needs for safety, love and belonging.  It goes to our needs of esteem—which includes respect, self-esteem, status, recognition, strength, and freedom. We may struggle to find our voice, and struggle even more when we don’t feel heard.  What do you need to ask for, or find within yourself, in order to feel heard?

Above all, we need to love ourselves first. We need to get to know ourselves so we can know how to take care of ourselves first. We cannot help anybody else until we have the mental space left over so we don’t end up depleted.  What can you do to take care of you?  What do you need?

Know that we are of mind, body and spirit. Our mind, our body, and our brain is all interconnected.  When we don’t feel good physically, we are not at our best.  When we are not at our best mentally, it can affect us physically.

Please look here for more on why our mental health is equally as important as our physical health. I’ve since learned more about the mind/body/brain connection by being educated on the physiological and psychological underpinnings behind the practice of Brainspotting.  I’ve seen that when people’s mental concerns are resolved, body issues have also became resolved, including pain.  Pain can be mental or physical, and many times both.

Be mindful of what’s going on inside of you. It can get complicated. Whatever we may have been experiencing before world events can exacerbate your feelings.  We re-experience the feelings of our pain, our anxieties, our traumas, our feelings of oppression, and our struggles.  It is trauma on top of trauma. It affects our world deep down inside of us.

We can’t distance ourselves from each other.  Evolutionary psychology tells us that we may run from what we have a hard time understanding, seeing, tolerating, or agreeing with.  We can feel uncomfortable.  We can be scared to go near it.

Be okay with someone different than yourself, or with a differing opinion. The best thing we can do, for the benefit of our own personal growth, is to learn lessons as we go along in life.  We then can say we’ve done our best to allow our minds to lead a life of generativity vs. stagnation.

If you’ve been struggling, and feel you need help, please don’t hesitate to reach out here. You will receive a space of non-judgment, freedom of speech, and help with what your goals are for change from within. Also, please don’t hesitate to share this with someone you feel could benefit from these words. 

Amy

1.      Give each other the respect of our opinions.

2.      We all have a need to be heard.   

3.      Above all, we need to love ourselves first.

4.      Know that we are of mind, body and spirit.

5.      Be mindful of what’s going on inside of you.

6.      We can’t distance ourselves from each other. 

 

[Heather Shay]

[Heather Shay]

Common signs and symptoms of depression

These are some common signs of depression that you may experience:

 

 

How you might feel

• Down, upset or tearful
• Restless, agitated or irritable
• Guilty, worthless and down on yourself
• Empty and numb
• Isolated and unable to relate to other people
• Finding no pleasure in life or things you usually enjoy
• Angry or frustrated over minor things
• A sense of unreality
• No self-confidence or self-esteem
• Hopeless and despairing
• Feeling tired all the time

 

 

How you might act

• Avoiding social events and activities you usually enjoy
• Self-harming or suicidal behaviour
• Difficulty speaking, thinking clearly or making decisions
• Losing interest in sex
• Difficulty remembering or concentrating on things
• Using more tobacco, alcohol or other drugs than usual
• Difficulty sleeping, or sleeping too much
• No appetite and losing weight, or eating more than usual and gaining weight
• Physical aches and pains with no obvious physical cause
• Moving very slowly, or being restless and agitated

 

 

It felt like I was really tired, all the time. I had no energy or emotion about anything.

 

 

Anxiety 

It's very common to experience depression and anxiety together. Some symptoms of depression can also be symptoms of anxiety, for example:

• Feeling restless
• Finding it difficult to concentrate
• Struggling to sleep

See our pages on anxiety for more information.

I flit between states of anxiety and depression. At times, each seems to fuel the other.

 

 

Self-harm and suicidal feelings

If you're feeling low, you might self-harm to cope with difficult feelings. Although this might make you feel better in the short term, self-harm can be very dangerous. 

When you're feeling really low and hopeless, you may also find yourself thinking about suicide. This could be thinking about the idea of suicide, or considering a plan to end your life. These thoughts can feel difficult to control, and can be very frightening.

 

 

 

If you feel unable to keep yourself safe, it's a mental health emergency.

Get emergency advice

 

 

Psychotic symptoms

If you experience depression, you might also experience some psychotic symptoms. These may include delusions, such as paranoia. Or they may be hallucinations, such as hearing voices. 

If you experience psychotic symptoms as part of depression, they're likely to be linked to your depressed thoughts and feelings. This may include experiencing delusions relating to feelings of guilt. For example, you might become convinced that you've committed a crime. 

These kinds of experiences can feel very real at the time. This might make it hard to understand that these experiences are also symptoms of your depression. And they can be frightening or upsetting, so it's important to seek treatment and support.

You might worry that experiencing psychotic symptoms could mean you’re given a diagnosis that doesn’t feel right for you. But discussing all of your symptoms with your doctor can help you get the right support and treatment.

See our pages on psychosis for more information.

 

 

How might depression affect my day-to-day life?

If you have depression, you might find that it interferes with different aspects of your life. For example, it might affect your ability to work, your relationships, or managing your finances. This can add extra stress to an already difficult experience.

It may also feel hard to explain your thoughts and feelings to others. You might want to cut yourself off from other people instead. This could lead to you feeling isolated and lonely.

If depression is having an impact on your daily life, help is available. See our pages on treatment and support for more information. Our pages on getting support at work and organising your finances may also help.

 

 

It feels like I'm stuck under a huge grey-black cloud. It's dark and isolating, smothering me at every opportunity.

 

 

Can depression be a symptom of other mental health problems?

Symptoms of depression can also be part of other mental health problems, such as:

• Bipolar disorder
• Borderline personality disorder (BPD) and other personality disorders
• Schizoaffective disorder

If you experience low mood or suicidal thoughts, this might be the reason you first speak to your doctor about your mental health. And your doctor might offer you treatment for depression without realising that you also experience other symptoms.

If you think you're experiencing other symptoms, you can talk to your doctor about this to make sure you're getting the right treatment.