Tag: Mental Health Tips

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Mental Health 101 Self Help

Do’s And Don’ts For Dealing With Insomnia

What should you do when you wake up in the middle of the night and can’t go back to sleep? Hint: Netflix is not the answer.

Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep.

How should you deal with the times where you wake up at 3 a.m. and find yourself unable to go back to sleep?

The first thing you need to do is rule out physical health problems: conditions like frequent urination, pain, sleep apnea, or acid reflux can prevent you from sleeping soundly. But if you’re sure that your insomnia is caused by stress or anxiety, here are some things you can try:

Do: Relaxing exercises

As you lie in bed awake, give your mind something to focus on beside the fact that you can’t fall asleep. You can try meditation coupled with deep breathing exercises; smartphone apps like Headspace and Calm offer guided meditation, but just remember to open the app quickly, plug in your headphones, and put the phone away as soon as the app is running. Another technique is to progressively tense and relax your muscles – starting from your toes, tense each muscle group for five seconds, then relax, then work your way up until you end with the muscles on your forehead. 

Don’t: Watch the clock

Staring at the minutes go by and realizing how much sleep you’re losing out on will only stress you out, activating your nervous system and making you feel more alert instead of sleepy. If you have a bedside clock, turn the clock face away from you or put it someplace where you cannot see it.

Instead of marking off the minutes, use your “mind clock” to estimate how long you have been awake.   

Photo by Thought Catalog on Pexels.com

Do: Leave the room and do something else

If you feel that more than 20 minutes in your mind clock has passed and you’re still wide awake, get up from the bed and move to a chair, couch, or go to another room entirely (but NOT to the kitchen for a midnight snack). You don’t want to associate your bed with sleeplessness. Do a boring, low-key activity using low lamplight, like reading (not an e-book), coloring, knitting, or listening to soft music. Keep yourself occupied until you’re bored enough to fall asleep again.

Don’t: Look at social media or turn on the television

This is not the time to catch up on your favorite TV series, because it will keep you up when you should be looking for ways to wind down. Neither do we recommend doing anything with your smartphone, because the phone emits blue light which can disrupt your circadian rhythm (your body’s sleep-wake cycle) and inhibits melatonin production (the hormone that also regulates the sleep-wake cycle). If you scroll through social media, you might inadvertently come across distressing news or receive work-related messages – all of which can be potential sources of stress and make it more difficult for you to go back to sleep. 

The next time you find yourself wide awake in the middle of the night, don’t panic. Instead, do relaxing activities so you can return to a state of drowsiness. But if you experience insomnia for more than a month, or if the lack of sleep starts interfering with daytime activities, it’s time to seek the help of a medical professional. 

Chronic insomnia affects up to 20% of adults. Many adults don’t seek treatment for it. Seek medical advice if you experience symptoms that last longer than a month or so. Ditto if lack of sleep interferes with your daytime activities.

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Written by Jac of MindNation

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Featured Mental Health 101 Self Help

Coping With Coronavirus Anxiety

2020 is the year of COVID-19 and the virus shows no signs of slowing down. It has claimed lives, closed down businesses, and upended our daily routines. Everyday we watch the news in the hopes that a vaccine has already been developed, but until that happens many of us are left in a state of perpetual helplessness and anxiety. These feelings are understandable as they help keep us mindful and safe, but they also need to be managed so that they do not keep us from enjoying our lives. Here are six suggestions:

1.  Limit your exposure to information about the pandemic. Incessantly consuming news about the virus outbreak heightens and perpetuates anxiety. Rather than looking at the news channel all day, define specific times of day to watch the news or read updates. 

2. Do things to lessen anxiety. Exercising, meditating and journaling are all good strategies for managing your anxiety levels.

3. Indulge in distractions. Reading a book, doing a puzzle, watching a movie, or playing a board game can help take your mind off the pandemic, even for just a little while. 

4. Maintain a daily routine. If you live in a country that still has quarantine policies in place, odds are your typical daily regimen has been disrupted. Even if you are isolating at home, try to develop and keep to a revised routine. Predictable schedules provide a semblance of control and can ease anxiety. 

5. Drink moderately. While consuming alcohol may relax you, it’s not a good long-term strategy. Many anxiety-sufferers report surges in anxiety the day following consumption of alcohol. 

6. Consider professional counseling. Psychotherapy can be very helpful during times of extraordinary stress. Having a trained third party who can help you develop goals and support you as you learn to manage your struggle is highly important. Many mental health professionals and organizations have moved their operations to a telehealth format, which means you can seek help while practicing social distancing. 

MINDNATION IS HERE

Need someone to speak to? MindNation psychologists are available 24/7 if you need someone to talk to. Book a teletherapy session at bit.ly/mn-chat.

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8 Ways To Protect Yourself From Cyberbullying

Cyberbullying is defined as the use of electronic communication to torment a person, typically by sending hurtful or threatening messages. Other forms of cyberbullying include:

  • Posting sensitive, private information about a person for the purpose of hurting or embarrassing that person
  • Pretending to be someone else in order to make that person look bad and/or to intentionally exclude someone from an online group
  • Making cruel websites about a person
  • Spreading rumors online or through texting

Celebrities are the most common victims of cyberbullying because of their heightened online presence, but anyone with a social media account can be a target – men, women, and even children. 

If you are being attacked online, it can create anxiety and stress and even possibly lead to panic attacks and depression. Your self-esteem, confidence, and social skills can also be affected. But don’t worry, there are ways you can restore some control over the situation. Below are 10 steps you can take if you are being cyberbullied:

  1. Do not engage. Those who cyberbully want you to react. But if you respond angrily, the one doing the bullying may feed off of that response and continue (or even escalate the severity of) the cyberbullying. Plus, there could be consequences for your response – they might turn the tables and accuse YOU of bullying them.
  1. Block/delete/ban the bullies. Out of sight is out of mind. But if the bullying still persists, proceed to step 3. 
  1. Take screenshots of everything. Before you report the bully, keep evidence of all content (pictures, texts, emails, tweets, status updates, blog posts) that the person has sent or posted about you. You can even make screen recordings of Snapchat, Facebook, or Instagram Stories. You will need them as evidence when you proceed to step 4. 
  1. Report it to your employer or the police. If the person harassing you is a co-worker, then your employer needs to know about it because it is preventing you from doing your job. If threats of physical harm are made, or if the cyberbullying starts to get more dangerous, you can file charges with the police.

5) Report the bullying to the site or network on which it occurs. Every reputable website has a “Report” feature that allows you to tell them about behaviors that violate their terms of use. Guilty parties will then be banned. 

6) Tighten up your privacy settings. Make sure that only those personally known to you have access to your content. If this still fails, proceed to the next step.

7) Change your profile on social media. Set up a new online account completely. Use a different name, photo, and even contact details.

8) Talk about it with someone. Talking to someone about what you are going through, even if it is just to vent, can be very therapeutic. They might have gone through similar situations and could be able to give you advice. If you think you may be experiencing overwhelming depression or anxiety, seek out counselling. 

Never tolerate cyberbullying. Even a short duration of being a cyber-victim can impact your mental well-being. By taking the steps above, you can take back your right to live peacefully and safely. 

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How To Help A Friend With Mental Health Challenges

5 things you can do to support a friend with mental health challenges. And 4 things you don’t have to do. 

Everyone knows how to take care of a friend who has the flu or a sprained ankle; but what do you do if she says she is depressed, stressed, or not acting like herself? 

While it can be very scary, confusing, or awkward when a loved one has a mental illness, all the more we need to give our extra love and support. Research has confirmed that support from family and friends is a key part of helping someone who is going through a mental illness. Not sure what to do? Below are some ways you can be a good friend to someone who is struggling:

  1. Listen without making judgements. 

People who are going through difficult circumstances most likely feel very alone, so just having a sounding board or a shoulder to cry on can already be a tremendous help. You don’t have to pretend you feel the same way as your friend; just saying “That sounds hard” is already enough because it conveys to your friend that you are validating her feelings, and that what she is going through is not an overreaction. 

  1. Ask how you can help. 

Sometimes help can be in the form of taking on extra tasks on your friend’s behalf, or offering solutions to the problem. But if you don’t know exactly what she needs, don’t hesitate to ask. It shows you care and takes the guesswork away.  Another way to help would be to encourage her to seek professional advice, or, if she is not yet ready, refer her to practical information or resources online.

  1. Understand her limitations. 

If your friend is angry with someone, don’t push her to make amends right away If she is depressed, don’t expect her to go out with you every time you invite her. Give her time and space to sort through her feelings, but check in every once in awhile to make sure that the emotions do not escalate into something more negative.

  1. Don’t gossip. 

People are afraid to open up about their mental health problems because they worry that others might begin to regard them in a negative light. So if a friend confides in you, respect her trust and keep the conversation between yourselves. However, if she starts talking about committing dangerous acts or inflicting self-harm, consult a family member or a professional immediately. 

  1. Offer distractions. 

Listening and offering advice is good, but you don’t have to talk about her mental health every time you are together. Share what is going on with your life, talk about something you’re both interested in, or do other fun and energizing activities together to take her mind off her problems. 

Things you DON’T have to do:

Resist the urge, however, to be wholly responsible for your friend’s mental health condition. When supporting someone who is going through a difficult time, here are some things you are not obliged to do: 

  1. Be available 24/7
  2. Put yourself in danger to watch over your friend
  3. Feel guilty if things are going well for you
  4. Stay in the relationship if it is no longer working for you

Always remember that your own health and well-being should come first. If your friend’s condition is too much for you to handle, or if she is threatening to commit suicide or harming someone else, the best thing would be for you to take a step back and refer her to a mental health professional help right away. 

MINDNATION IS HERE

Does your friend need someone to speak to? MindNation psychologists are available 24/7 for teletherapy sessions. Book a session now thru bit.ly/mn-chat.

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Mental Health 101 Self Help

6 Ways To Support Someone Who is Unemployed

Losing one’s job can be emotionally devastating. If your friend or family member is going through such a difficult time, below are some ways you can help their mental health.

The COVID-19 pandemic has rendered millions of people all over the world laid off, and chances are that one of them is someone that you personally know. 

If your friend or family member is suddenly unemployed, it’s normal for you to feel concerned but unsure of what to do or say to make them feel better. Below are some things you can do:

  1. Don’t be in a rush to cheer them up

We feel bad if a loved one is in despair, so our first instinct is to try to lift their spirits up. But saying things like “Everything will be all right” or “I’m sure you’ll find a job soon,” is not the way to go because it will seem as if you are telling them to brush aside the hurt, anger, and sadness that they are feeling inside and put on a happy face right away. Remind them that it’s okay to not be okay. 

  1. Instead, offer a listening ear. 

Your loved ones may be hesitant to open up because they think that others will look down on them or will regard them as a burden. Or they may feel that no one will understand what they are going through. So take the initiative and give them a call or send a short text. Say something as simple as “I know this is a rough time for you but I want you to know that if you need to talk, I am here for you.” Then if they take you up on the offer just quietly listen and validate their emotions (i.e. “That sounds hard.”) Do not offer advice unless they expressly ask for it. 

  1. Don’t blame.

One of the worst things to do is to blame the person for being unemployed. Bringing up past mistakes (“You got yourself fired because you did not work hard enough”) or labeling the person (“You really can’t keep a job”) will only make them feel much worse. This is a rough time and they need your support, not additional negativity. Even if you think your criticism is constructive, it will not help the current situation. 

  1. Don’t nag.

There is a difference between encouraging your friend or family member to be more active in searching for a job and putting undue additional pressure on them. Nagging them to submit resumes, follow-up applications, or hold practice interviews will only add stress to an already stressful time.  

  1. Instead, reward small accomplishments. 

Notice the positive steps your loved one is making and say things like “It’s good you were able to send out five applications today,” or “Congratulations on getting a call-back.” Also give praise if your friend does healthy activities not related to work, like taking up a new exercise regimen or embarking on a home improvement project. By focusing on the positives, you acknowledge their efforts as well as build their self-confidence.

  1. Offer distractions

Plan activities together that will help them temporarily get their minds off their job worries, although be mindful of their budget concerns. Take a walk around the block for some fresh air or exercise, or plan a virtual game night with friends. Just because they are unemployed does not mean they no longer deserves to rest or relax. 

Keep in mind that being unemployed is a hard time for your friend or family member. Don’t let stress, anxiety, or depression take over their life. Take the lead in supporting their emotional well-being and remind them to take care of their physical health too. Only then will they be strong and confident enough to move on to the next phase of their life. 

MINDNATION IS HERE

Does your friend or loved one need someone to speak to? MindNation psychologists are available for teletherapy sessions 24/7. Book a session now thru bit.ly/mn-chat.

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8 Ways To Have A Healthy Relationship With Your Body

Body image is defined as how you think and feel about your body. Having concerns about how you look is not in itself a mental illness, but a negative body image can trigger a range of problems such as putting you at higher risk for depression and eating disorders. 

Here are some steps you can take to develop a healthier body image:

  1. Treasure what your body can do. Every day, your body works tirelessly to let you eat, breathe, sleep, laugh, play, dream, have sex, earn money, etc. Be thankful for this amazing body.
  1. Make a list of the 10 things you like about yourself that have nothing to do with your weight or appearance. Refer to this list every day, so that you will feel good about yourself regardless of how you look. 
  1. Remember that true beauty is not skin deep. Beauty is a state of mind. The most charismatic people in the world are not necessarily the most physically attractive; instead, they are the ones who feel good about themselves, and therefore radiate a sense of confidence and openness that makes others gravitate towards them.  
  1. When you look at the mirror, don’t nitpick. Don’t focus on specific body parts and what is wrong with them; instead, see yourself as you want others to see you – as a whole person. 
  1. Have good role models. Surround yourself with body positive people. It will be easier to feel good about your body when you are with friends who have a healthy body image. 
  1. Search for body positive affirmations online. Then print them out and post them where you can see them often. The next time you feel bad about how you look, refer to these mantras to pick yourself up. 
  1. When choosing clothes, pick comfort over trends. Everyone’s body built is differently, so the outfit that looks good on a supermodel or your co-worker will not necessarily look as good on you. Instead, choose clothes that flatter what you already have; when you are comfortable, you will feel good and confident. 
  1. Watch what you see on social and mass media. Photographs can be manipulated to look good with the aid of proper lighting, filters, and Photoshop. People can also change the way they look through shapewear, makeup, and hair extensions. Don’t feel envious or sad; be aware that what you see is not necessarily what is real. 

Transforming negative thoughts into a positive body image will not happen overnight. Let the list above guide you in taking small steps towards a healthier way of regarding your body. Hopefully one day, you will embrace the body that you naturally have and feel better about yourself. 

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Stressed Because Of Unemployment?

Here are 10 ways you can take care of your mental health as you exit, look for, or rest from employment.

If you’ve recently lost your job because of the pandemic, you may be struggling to manage feelings of sadness and hopelessness as you worry about the future and your family’s well-being. At the same time, you may be coping with other troubling thoughts like:

  • A loss of identity and sense of purpose
  • Feeing useless 
  • Feeing angry and jealous of others who still have work

During this difficult time, it is all the more important that you pay attention to your mental health. Not doing so might cause mood swings, depression, and anxiety to dominate your entire life, leading to problems like substance abuse, deterioration of physical health, or withdrawal from day to day activities. In addition, mental health conditions might make you too nervous or lack the confidence to apply for a new job. 

Here are some ways you can maintain positive mental health during this difficult period: 

  1. Acknowledge (don’t ignore) your emotions. It is perfectly normal to feel bad and scared over losing your job. These feelings should never be buried or ignored; instead allow yourself the time and space to grieve. If it helps, call up a friend or loved one to act as a sounding board so you can sort through your feelings. However – 
  1. Avoid self-recrimination. Be kind to yourself. Avoid negative self-talk like “It’s all my fault I lost my job,” “Nobody is going to want to employ me,” or “What’s the point of even trying?!” This defeatist attitude does not help. 
  1. Don’t isolate yourself. It is normal to feel ashamed about having lost a job, which will make you want to avoid family and friends. But opening up to supportive friends or loved ones, even if it’s just a select few, can make a big difference in boosting your mental health. During the pandemic, you can still maintain social interactions through video chat, talking on the phone, or sending messages.
  1. Maintain a regular routine. Resist the urge to stay in bed all day, skip meals, or shy away from day-to-day responsibilities at home – these will only increase your sense of distress and will highlight the disparity between your pre- and post- employed lifestyle. Instead, continue to wake up at the same time each day, eat healthy meals, and make time for exercise. Working out can relieve symptoms of stress, anxiety, and depression. Focusing on your physical and mental health can help you feel better and more in control of your life.
  1. Set daily goals. Once you are up and about, write down a to-do list of goals that you want to accomplish every day. Whether that means sending out five job applications, updating your resume, catching up on housework, or finishing two chapters of a new book, setting goals gives you something to work towards. Staying busy will also keep you from ruminating about your job loss. Unemployment can definitely affect your self-esteem but if you’re constantly working towards a goal or doing something to improve yourself, you will feel more accomplished and start regaining your sense of self-worth.
  1. Set limits to job searching. Don’t let looking for work take over your life. Instead, allot a dedicated number of hours each day to updating your resume, looking at job openings online, or filling out applications. But also remember that you deserve to rest and relax. 
  1. Volunteer. If you’re feeling stuck or isolated, consider devoting a certain number of hours each week to a worthy cause. Make face masks or face shields to donate to those who need them. Run errands for elderly or immunocompromised neighbors. Or cook meals and deliver them to medical frontliners or the less fortunate in your area. Volunteering can make you feel better about yourself, allow you to add a positive entry to your resume, or in some cases even result in a job opportunity.
  1. De-stress through healthy ways. Make sure you have plenty of healthy coping mechanisms at your disposal, so you can reach for something healthy when your stress or anxiety start to escalate. Writing in a journal, meditating, deep breathing, and yoga are a few examples. You may be tempted to turn to things that will give you immediate relief—like alcohol or food – but note that these things will cause more problems for you in the long term. 
  1. Take up a new hobby. Use your new-found free time as an opportunity to do something you were always too busy for. New hobbies can give you something to look forward to and keep you busy. Build a bookshelf, organize your closet, or start growing your own herbs and vegetables. Consider learning a new language, instrument, or craft. Take advantage of free or discounted classes being offered online. 
  1. Know when to get more help. If you’re experiencing a persistent low mood for more than two weeks or have difficulty functioning, please seek the help of a mental health professional. The pandemic has upended the jobs and lives of many other people – you are not alone. 

If you practice healthy coping strategies to care for your mental health while unemployed, you’ll have higher self-esteem, more stable moods, fewer bouts of anxiety and depression, and more confidence to tackle the next stage of your life.

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Happy Hour: 8 Simple Ways To Unwind After A Stressful Day

At the end of a long and tiring day, it’s tempting to just plop down on the bed and sleep off the stress. But research has shown that doing so has the adverse effect of keeping you up at night because you did not give your body and brain the time to detach from work mode.   

Instead of trying to go straight to sleep, do some fun and relaxing activities first to clear out the stressful and negative emotions that stayed with you throughout the day. Once you have sufficiently decompressed, you will sleep better and wake up the following day more refreshed and prepared for the challenges ahead. 

Here are some suggestions for unwinding:

  • Take a warm bath

A warm bath is perfect for relaxing because it activates the body’s parasympathetic nervous system (responsible for the rest-and-digest response that occurs in our body when we’re at rest) and it relaxes the muscles. Make sure that you give yourself enough time to truly enjoy the bath. A rushed shower will not help you feel very relaxed.

  • Use aromatherapy

Aromatherapy uses aromatic essential oils medicinally to improve the health of the body, mind, and spirit. Oils like lavender and lemon in particularly are used to improve sleep. If you are hesitant about lighting scented candles, purchase a diffuser instead and plug it in your bedroom or bathroom. 

  • Listen to music

Music is a powerful stress management tool – it has been proven to help slow heart rate, decrease stress hormones, and lower blood pressure. Singing along to your favorite songs can also take your mind off your worries. So listen to your favorite playlist or CD while you get ready for bed.

  • Drink tea

Tea contains L-theanine, an amino acid that reduces mental and physical stress and keeps us calm. If you have the time, brew a pot from loose tea leaves rather than simply dunking a tea bag in a cup. 

  • Meditate

Science has shown that controlled breathing can help manage stress. Find a quiet spot where you can sit properly, then take slow, deep, measured breaths that swell your abdomen rather than your rib cage. Stay this way for five to 10 minutes. You can even use meditation apps like Headspace or Calm to guide you.

  • Indulge in some comfort food

If you have three or more hours to spare before bedtime, have a proper dinner. Avoid caffeine or sugary foods though, because these can mess with your sleep. Instead, fill your plate with whole grain carbohydrates, leafy vegetables, fatty fish, and fruits.

  • Ignore your phone

Responding to messages and repeatedly checking social media can amount to a serious energy drain and increase in stress, so switch your phone to silent mode as soon as you get home, and put it someplace where you cannot readily see it so that you won’t be tempted to take a peek when temptation strikes. 

  • Laugh

Laughter is the best medicine for stress. It relaxes the whole body, triggers the release of endorphins, and reduces stress hormones. Watch a few episodes of your favorite sitcoms, goof around with pets or children, or go to karaoke bar with friends.

Always take time to relax after a long day at work. Simple things like taking a warm bath or eating a warm dinner with friends can rejuvenate your mind and body and get you ready for a brand new day tomorrow.

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A Boxful of Comfort

Find out what a comfort box is, why you need it, and how you can make one (it’s easy!)

Anytime you are feeling stressed, anxious, or unwell, it is helpful to have access to tangible things that can make you calm or provide comfort. This is where a comfort box comes in handy. 

Also known as a wellness box or a self-soothe box, a comfort box is any container where you keep items that will help make difficult emotions easier to bear. They can be anything from a pack of your favorite sweets to souvenirs from memorable places. 

Comfort boxes act as emotional first-aid kits – anytime you are feeling distressed, just reach into the box and get something that will either distract you from your worries or help you feel safe. 

How to make a comfort box

  1. Get a container for your things. 

Your self-soothe kit doesn’t have to be a literal box. Trunks, baskets, or even bags can do as long as they can fit the items that you need.

  1. Decorate the box. Optional, but it can be fun to do!
  1. Fill it up with your favorite things, making sure that all 5 of your senses are engaged.
  • Sight. Examples – memorable books, movies, photos; posters or clippings containing positive affirmations; a vision board; old letters or cards from loved ones
  • Hearing. Examples — a compilation of your favorite songs; a CD of your favorite artist
  • Smell. Examples — your favorite essential oil scent or perfume; scented candles or incense; lotions
  • Taste. Examples – your go-to comfort food; teas that can help you relax  
  • Touch. Example – something warm and soft to the touch like a blanket or stuffed toy; massage oils or other self-massage tools; stress balls
  1. Include other items you find soothing like an adult coloring book, your journal, your yoga mat, or a small pillow for sitting on when you want to meditate
  1. Put the box in an easy-to-reach place so that any time you feel out of sorts, you won’t experience added stress while looking for it.

A comfort box is an easy and inexpensive way of showing self-care. It reminds us that whenever we are feeling bad, we should seek comfort instead of ignoring the emotions or punishing ourselves. As an added project — once you’ve completed your box, try making another box to give to a loved one!