Things You Shouldn’t Do if You Have Bipolar Disorder

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bipolar 2There are a lot of things that one needs to take into consideration when they are told that they have bipolar disorder. It generally means that a lifestyle change is in order. This can be anywhere from the foods one might eat to taking medications that will help a person be in more control. Here are several key things that you should not do if you do have bipolar disorder.

Never Hide Your Symptoms from Your Doctor

On average, it takes anywhere from 9 to 10 years for someone to be diagnosed with bipolar disorder. There are two important reasons why it takes this long. One, doctors too often miss the diagnosis even if the symptoms have been brought up. The second reason is that patients have failed to tell their doctor all of their symptoms.

Most of the time, it tends to be symptoms of depression that will send people to see a therapist. If someone happens to be put on anti-depressants then they may think it’s working but they will be unable to recognize they’ve gone into what is known as a hypomanic state which can make it hard to diagnose as bipolar. If a person doesn’t let their doctor know how far their mood swings have gone it’s going to be difficult to be treated properly. So, it’s important to report all symptoms to your doctor so that your treatment can be the appropriate one.

Don’t Skip Physical Tests

There are plenty of physical illnesses that have symptoms that often overlap with those of bipolar and this something else that can complicate getting the right diagnosis. These illnesses can include, epilepsy, lupus, Lyme disease and many others.

Never Stop Taking Your Medications

If you are bipolar and have been put on medication, bipolar 3never stop taking your medication unless you are having extremely severe side effects. By stopping your medication abruptly can also cause some very serious side effects. This is why it’s important that you talk to your doctor before considering not taking your medication. Often when someone stops their medications can lead to something called SSRI discontinuation syndrome. Some people will actually experience something similar to withdrawal.

Just because you don’t want to take medications all your life, if you’re diagnosed as having bipolar disorder, medications are going to be a part of your life. At this point in time, there is no alternative treatment for bipolar other than medication.

If you have a chronic mental illness it means that you have an imbalance in the chemical and electrical systems of your brain. If you fail to be responsible for your treatment. Without treatment, it could affect your job, your home, your family and your life in general.

Don’t Be Around People Who are Toxic

Only you can know what people in your life can be toxic. These are the people who tend to always hurt your feelings, they are people who seem to drain you of energy. They are the people in your life that always seem to attack you over and over again. It depends on the relationship on how easy or difficult it will be to remove these people but it is very important that something is done about it.

People who are toxic can be those who seem to complain constantly. They also will be people who tend to blame you for everything. Toxic people can take it to the point where they turn the situation around. Taking it to the point where you actually believe it is your fault. They often tend to be people who will bombard you with nothing but negativity and this makes you spend more of your energy trying to fend off the negativity.

People who have bipolar disorder are often susceptible to toxic people since they are very sensitive to negative emotions. For instance, if you’re bipolar and in the middle of a depressive episode you might have a weaker grip on your emotional stability and that can make you an easier target for those who have toxic personalities.

These are the type of people you need to try to avoid. However, if it’s a relationship where it’s difficult to do, you still should try to find some way to have that person in your life less often.

Don’t Change the Amount of Medication You Take

It’s important that you don’t mess around with the amount of medication you are taking. Even if you believe that the amount isn’t getting the job done, you should never increase your medication. Instead, you should talk to your doctor about it. Let them decide whether or not your dose of medication should be increased or decreased.

Never Challenge the Diagnosis or Dismiss Treatment

This goes for both those who are diagnosed with bipolar and their friends and family members. Too often people who suffer from this disorder discover that their family and friends seem to tend to refuse to accept this diagnosis and sometimes refuse to learn all they can about the illness.

Often those around a person with bipolar disorder don’t believe it’s true. They often think that someone is just looking for attention or for someone to feel sorry for them. This can shut down conversation immediately and does nothing to help the person suffering from this illness and it doesn’t help family and friends either.

It’s important to understand that bipolar is truly a serious mental illness. It can and often does disrupt every part of a someone’s life. If left untreated it can lead even to death. It also can be extremely disabling. This is why neither the patient or family members should refuse to listen or learn more about it.


Fun Things to Do to Reduce Stress


biking for stressLiving a healthy and low-stress life is really important to maintain your overall well-being. Probably one of the most important issues you need to deal with would be trying to reduce the level of your daily stress.

Can’t Avoid Stress Totally

Stress is one thing that you can’t totally avoid because of how chaotic society can be. Most people will experience stress at home, work, and even at school. But, this doesn’t mean that you need to let the stress consume you and affect your well-being. Being able to manage your emotions is something that you can do as long as you are focused on alleviating your stress. You can effectively reduce your stress by including some of these fun and stress relieving activities.


Exercise can be one of the best ways to relieve your stress. When your body feels better, which exercise helps, the brain and its neural connections will feel better as well. When you do physical activities this leads to an increased production of endorphins. Endorphins are hormones that are responsible for actually reducing your stress and they also help you sleep better at night.

Many studies have shown that by engaging in some sort of regular cardiovascular exercise like biking, swimming, running, and jogging can stabilize your mood and even improve your self-esteem. Just exercising for five minutes a day can be enough to lower your stress levels.

Cooking and Baking

Cooking and baking is another great and fun activitybaking to lower stress that helps to relieve stress. Research has shown that a lot of working women who suffer from something painful or stressful seem to cope much better when they do some baking. Baking and cooking tend to be a way to release their hurt and sadness.

When you bake, you often feel comforted often because of the soothing aromas coming from what you are cooking or baking. The constant movement that comes with cooking and baking helps to preoccupy you at the same time. Cooking and baking also gives you a feeling of fulfillment when you are rewarded for your hard work with something tasty.

Take Time Out to Daydream

Another way to lower your stress is to take some time out to daydream. Even though this might be an unusual fun activity, when you daydream, it lets your subconscious take over and it helps you see yourself in a better way. Sometimes people will daydream so they can visualize their personal goals or just their dreams they have in life.

Daydreaming reminds you about your inspirations in life and this can enhance your mood and this can drive you to try to become the best you can be. It also is a way to take a short and relaxing break from the stress in your real life.

Take Time Out for Your Pets

If you are an animal lover and have a pet it’s always a good thing to take time out and spend some time with your pet. When you bond with your dog, for example, it can bring you peace, satisfaction, and happiness because of the love and appreciation your dog shows you. Just stroking your dog or cats fur can calm you down and lower your stress and anxiety levels.

Engage in Conversations

When you engage in conversations with a friend or a loved one is a very simple but effective way to relieve stress. Most people find that it relieves their stress when they talk to someone they really care about and who care about them. It is a way to console themselves because it enables them to share ideas with those who won’t judge them for them. It allows a person to express their feelings with honesty and not have to pretend that they’re someone else.

Having conversations with others can also help you take your mind off what is stressing you out. Through conversations, you can talk about other things like your interests and hobbies. It is a way to remind yourself of who you really are and things that you enjoy and used to enjoy doing.


Laughing is a great way to reduce your stress. Many studies have shown that patients who laugh seem to heal faster, follow prescriptions and directions better and feel less anxiety. Quite often when you are in the middle of tense moments you can find it hard to smile. But, if you add some humor into situations you can easily lower your stress by laughing.


Yes, screaming and even cussing can reduce your stress. Some people are skeptical about the validity of this being a fun activity and think it only makes things worse. But, other experts claim that screaming and even swearing lets you release your anger and pain. This, in turn, can minimize your stress. Screaming a few bad words can actually help you to loosen up and let out your anger.

Eat Some Chocolate

Research has shown that eating chocolate really can decrease your stress. This is because chocolate contains flavonoids. These are compounds that are very important vasodilators in your body. Since flavonoids help to dilate veins and arteries the blood vessels will relax and give you an overall feeling of peacefulness. It also helps to lessen your likelihood of getting heart disease or hypertension.

Do Some Gardening

Gardening is a fun and healthy activity that helps lower your stress levels. Just being in the presence of plants and flowers can give you a positive feeling and can even lighten your mood. When you are engaged in gardening it also lets you feel more in touch with Mother Earth and also makes you feel calmer and more relaxed.

Take a Hot Bath

Taking a long hot bath is another way to relax and lower your stress levels. Not only does it calm you down but it also loosens any stiff muscles and it helps to eliminate toxins and the free radicals in your body.


Meditation is a great stress relieving activity that lets you clear your mind. This type of exercise lets you sit still and quiet and get in touch with your inner self. You can allow your mind to focus on just your breathing and releasing any negative thoughts you might be experiencing. You can include music and chants to help you concentrate and relax even further.

Techniques That Will Lower Your Stress Levels

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stress and meditationEveryone suffers from stress, it’s just simply a part of life. Some people handle stress much better than others and they are a lot better off because of it. If you are someone that tends to have difficulty dealing with it, we’ve got a few suggestions for how you can learn to lower your levels of stress. You don’t even have to take off for a spa weekend or go to a retreat. Each of these suggestions can help you lower your stress in just 15 minutes.


Just a few minutes of meditation each day can help to ease your stress and the anxiety that comes with it. Research has suggested that if you meditate on a daily basis it can actually alter your brain’s neural pathways. Meditation can also make you more resilient toward stress.

Meditation is quite simple. All you need to do is find a comfortable spot with both of your feet on the floor and sit as straight as you can. Next, you’ll want to close your eyes and then focus all of your attention on reciting silently or out loud some sort of positive mantra like “I feel peaceful.” or “I really love who I am.” You will also want to put one hand on your stomach to make sure that your mantra is in sync with your breathing. Also, make sure to let distracting thoughts just float away like clouds in the sky.

Deep Breathing

You can take a five-minute break from your schedule to do some deep breathing. During this five minutes making sure that all you focus on is breathing. You will want to sit up as straight as you can and make sure that you close your eyes. Take one hand and put it on your stomach. Next, inhale slowly through your nose. Make sure to feel your breath start in your stomach and feel it as it works its way to your head. Once you’ve done that reverse this process when you exhale through your mouth.

By breathing deeply you can counteract the effects of your stress because it slows down your heart rate and in turn can lower your blood pressure.

Be Present in the Moment

You can combat your stress by slowing things down a bit. Just take five minutes to focus on just your behavior by being aware of it. Pay attention to how the air around you feels like on your face when you are walking around. You may also want to become aware of how your feet feel when they hit the ground or floor. Another thing you can do is when you are eating try to enjoy the food’s texture and how each bite tastes.

Often when you spend a little time in the present moment and then focus on all of your senses, it can make the stress feel much less tense.

Reach Out to Someone

Your own personal and social network can be a great tool for handling your stress. It always helps to be able to sit down and talk to other people. Online and over the phone are good but it’s really much better if the conversation is one that’s face to face. It’s important to share with someone that you trust what’s going on in your life. By doing this, you can get a fresh perspective. It also helps to keep this connection with a friend or loved one, much stronger.

Pay Attention to Your Body

By mentally scanning your body in order to get a sense of how your stress affects your body every day. Take a few minutes to lie down on your back. You can also sit in a comfortable spot with your feet comfortably on the floor. Next, you’ll want to start from your toes and gradually work your way up to your head. The whole time pay attention to how your body is feeling.

Make sure to become aware of the different parts of your body and whether or not these areas feel loose or tight, but, don’t change anything. Take a couple of minutes to imagine every breath flowing to each of your body parts. Make sure to repeat the process as your focus moves up your entire body. Make sure to pay close attention to all the sensations you notice.

Take Some Decompression Time

Take a 10-minute break and put a warm wrap around your shoulders and neck. While you have the wrap on make sure to close your eyes and try to relax the muscles in your face, upper chest, neck, and your lower back. Take the wrap off and then take a tennis ball or a roller made of foam to massage yourself with.

Put the ball or roller between your back and a wall. Next, lean into this ball and then put some gentle pressure on it for 15 seconds. After that move the tennis ball to a different spot and apply more pressure.

Make Sure to Laugh

Laughter truly can be the best medicine. A really good belly laugh is a great way to lighten your mental load and relieve stress. Laughing lowers cortisol. Cortisol is a stress hormone that your body produces. It also helps to increase your endorphin levels. Endorphins help to boost your brain and help your mood immensely. You can also watch your favorite TV sitcom or what a funny movie you know will make you laugh.

Turn On the Music

Studies have shown that by listening to music that is stress and musicsoothing and that you enjoy will lower your heart rate, blood pressure and ease the anxiety that can be caused by stress. Sit down and create a list of songs that includes nature sounds such as a bubbling brook, birds singing, ocean waves or a list of soothing instrumental music. When you listen to this music, make sure that you let your mind focus on the various melodies, singers if there are any, and the instruments that you hear in each piece.

You don’t have to stick with soft music or nature sounds. You may be the kind of person that would rather blow off some steam by doing a little bit of rocking out to your favorite upbeat music or consider singing as loud as you can while listening to your favorite songs.

Move Around

You don’t have to be a jogger or a runner in order to get that “runner’s high”. Any kind of exercise like walking or yoga can help to relieve your stress, anxiety or depression. Exercise of any kind will help your brain release your natural “feel-good” chemicals. It also gives your body the opportunity to practice dealing with your stress in a positive manner. Just take a quick walk around the block, climb some stairs or just do a few stretching exercises such as shrugging your shoulders or head rolls. Even those simple exercises can help relieve your stress.

Don’t Forget to be Grateful

Finally, it’s very important to be grateful. You can do this by keeping a “gratitude journal” in order to keep a list of all the things that are positive in your life. Writing them down will make it easier for you to remember to be grateful on a daily basis.


How Volunteer Work Helps to Enhance Your Overall Well-Being


volunteer 2Most people know if they eat good, exercise, and avoid smoking will have a far better chance of a longer and healthier life. However, your doctor may not have mentioned that when you volunteer to give to other people can actually be added to your what makes you healthy checklist.

Forty Different Studies

A medical paper by Dr. Richards and some of her colleagues from the University of Exeter Med. School in the UK includes interesting information about volunteer work. They got together and reviewed a good amount of studies that have taken place over the last 20 years on how volunteer work enhances one’s health.

Most of these studies compared volunteers to those who didn’t do volunteer work. The studies followed these subjects over time and then checked in with them a few years later to see how well they were doing. This type of method is very useful in trying to understand the effects on health from different behaviors like taking vitamins, smoking or eating certain foods. It turns out that volunteer work just like other behaviors studied does have a positive impact on one’s life.

Even though the results published in this paper show positive results, they are still cautious to warn that only general conclusions should be made from them and more studies should be done.

Research Has Discovered Some Benefits

Researchers through their studies do believe that there are benefits that come with volunteer work based on why it could be good for your health to do volunteer work.

Activity is Good for You

All things that keep you active are good for you. When you volunteer you get yourself up off the couch and leaving your home. This means you are made more physically fit and even stronger. People who are in better physical condition often deal with stress much better. This in itself can help you live a longer life.

Having Social Connections is Healthy

Having social connections can also be a good thing. We are social people, it is part of who we are and having face to face contact with others is important. It’s important that we experience the touch of others, smiles and eye contact. These types of interactions will release oxytocin which is a hormone that helps all of us to care for and bond with others. It also can help us to cope with stress much better. Volunteer work is also a very good way of meeting other people, making new friends, and bond with others over the common goals and beliefs we might share.

Volunteer Work Adds Joy

Volunteer work simply feels good and it is rewarding. By volunteering most people feel a deep sense of joy and happiness. When we have these feelings this can help us live longer and have much healthier lives.

Who Can Benefit From Volunteer Work?

Previous research has found that volunteer work volunteer 3will only bring health benefits for those who do the volunteer work to help others in need instead of doing it to help themselves out. This is why it’s important that a person only does volunteer work for a cause they deeply believe in and touches their heart in some way.

Research has also shown that volunteer work often tends to be better for people who are religious. This could be because by doing volunteer work it affirms their religious beliefs that it is important to serve and help others in need.

Word of Warning

Even though volunteering seems to be a way of feeling better and having a healthier life, some researchers believe that volunteering too much can actually be harmful for some people. By volunteering too much it might become a drain on a person. Although there is no concrete evidence on how much might be too much, it’s important to note that if your volunteering feels like a burden then it could mean it’s time to cut back on your volunteer work.

If you do want to live a little longer, be happier and have a healthier life, make sure you are in good health before considering volunteering. It’s important to yourself and others if you share your time with those who need help and support. It could be a very caring cure for both you by volunteering and those you are lending a hand to.


The Different Stages of Grief

grief and alone

grief and alcoholGrief is the normal response for when a person loses something or someone that is extremely important to them. A person suffering from grief may feel many different emotions that can include loneliness and sadness. They also might feel different emotions for a variety of different reasons. It can be caused by losing a job when a relationship has ended or one a loved one has died. Grief can also be felt when someone has a huge life change, suffers from a chronic illness, or moving to an unfamiliar area.

Not all people grieve in their own way. However, if you learn to understand the emotions you are feeling, look for support and take care of yourself, it is possible to heal from the loss.

Different Stages of Grief

The feelings that come with grief can happen in different phases as you begin to come to terms with the loss you’ve experienced. You need to be honest with yourself because you really can’t actually control the process of grief. This is why it’s very important to know what the reasons are for what you might be feeling. Professionals have identified the five most common stages in the process of grief:

  • Denial – It is perfectly normal to think that your loss hasn’t really happened. Often you will feel numb or shocked at the loss. You need to realize that this feeling is just temporary and it is a way that your mind reacts to the overwhelming emotions you might be feeling. Denial is your minds defense mechanism.
  • Anger – Once the reality of your loss starts to set in, you then are faced with the actual pain of the loss. You could feel helpless and even frustrated by it. Then this will most often turn into anger. This anger often can be directed toward other people in your life, angry at God, or just angry at life. It’s also perfectly normal to be angry at the person that left you or died.
  • Bargaining – During this phase of grief, often you’ll find yourself dwelling on what you may have been able to do to have prevented this loss. Most common thoughts can often be “What if I had done this or that?” or “If only I had done this or that.” Sometimes people will often try to make a deal with God over their loss.
  • Depression – Once you start to understand the loss and how it is affecting your life a sadness will often set in and then this most often leads to depression. Some of the signs that you’re depressed often include a lot of crying, inability to sleep, lack of appetite. You also may feel regretful, lonely, and overwhelmed by the loss.
  • Acceptance – This is usually the last phase of grief. This is when you finally accept the truth and reality of the loss in your life. You finally realize that this is something that simply can’t be changed. You more than likely will still have sad feelings about it but you are finally at the stage where you feel you can move on with your life.

All People Go Through the Same Phases

No matter who you are or what the loss is, each person will go through the same phases of grief, however, since each person is different, they are going to go through them in their own way and often go through the different phases in different orders. You might also swing back and forth between the different phases and you might even skip some stages totally. Also, it’s important to note that there will be reminders of the loss such as an anniversary, a song you enjoyed together, a birthday, the anniversary of their death, and so much more can actually cause the grief to return.

Is There a Normal Amount of Time to Mourn?

When it comes to grief, there really is no normal amount time for someone to go through the grieving process. The process of grief can depend on several different things that include personality, personal and spiritual beliefs, age and the kind of support you have. The kind of loss you are suffering can also factor in. For instance, your grief will more than likely last much longer if someone you love dies than if someone breaks off a relationship with you.

No matter how awful grief can make you feel, as time passes the sadness will ease. Eventually, you will be able to experience joy and happiness even with the grief still being present. Eventually, you’ll feel better and will be able to return to your normal daily activities.

How Do You Know You Need Help From a Professional?

There are some people who find their grief is overwhelming and does not get any better over time. Often this is because they are having difficulty in accepting their loss. Often times this is called “complicated grief”. If you are having great difficulty accepting a loss in your life it is recommended that you talk to a doctor especially if you are suffering from any of the things listed below:

  • You are finding it difficult to keep up with your normal daily routine such as unable to go to work or even clean your own home.
  • Feeling extremely depressed and it won’t go away.
  • Start thinking that life just isn’t worth living.
  • Thoughts of actually hurting yourself.
  • Unable to stop blaming yourself for the loss.

Consider Seeking Help From a Therapist

If you are finding it difficult to cope with the grief of grief and supportyour loss you might want to seek the help of a therapist. A therapist will help you explore the emotions you are experiencing. They can also teach you some very important coping skills that can help you learn to manage the grief that you are experiencing. They can also help you with any depression you might be experiencing and they might even prescribe medication you help you feel much better.

All to often if a person is suffering from severe emotional pain it often is tempting to find a way to numb their feelings by drinking alcohol, taking illegal drugs, overeat or under eat or even become a workaholic. You need to be very careful with these temptations because they are just a temporary way to escape the grief. These things are not going to help you heal any faster or even feel better. In fact, they can lead to anxiety, more depression and sometimes can lead to addiction and even can lead to a total emotional breakdown.

Don’t Give Into the Temptations

Instead of giving into the temptations around you there are things you might want to consider trying. The following things that can help you to start healing from your loss and grief:

  • Make sure to give yourself plenty of time during the grieving process. You should accept these feelings and know that they are a natural part of your grieving process.
  • It’s important to talk to other people. It’s important that you take time out and spend it with family and friends. The last thing you want to do is to be isolated.
  • It’s important that you make sure to take care of yourself while you are grieving. You should make sure to exercise, even if it’s just taking short walks. Eat food that’s good for you. Make sure to get lots of sleep. Take care of your health and try to stay energized.
  • Make sure to get involved with the hobbies. Do activities that you have always enjoyed doing. These should be things that have brought you joy in the past.
  • Finally, consider joining a support group. Often when you talk to others who are also going through grief it can help you feel much better. It can also help you feel a lot more connected.


Most Common Phobias People Suffer From


phobias-needlesSo, what are most people afraid of? There are a lot of different things people are afraid of. In this post, we cover the most common phobias that people most often suffer from. Fear is a very real and common emotion that we all suffer from in our lives occasionally. However, phobias can be excessive and even uncontrollable for those suffering from them.

It can be extremely difficult for someone to overcome a phobia and when extremely intense can make a huge impact on their daily lives. In order for people to be helped, trained professionals have studied many different phobias in order for them to understand the disorder in order to help people who suffer from them.

Social Phobias

The most common of all phobias would be social ones. These phobias are considered anxiety disorders and they include people being excessively self-conscious in many different social situations.

Some people have such bad social phobias that they are so afraid of being judged that they do all they can to avoid certain social situations, even eating in front of other people.

It is thought that 1 in 20 people have some form of a social phobia.


This is one of those phobias where people are afraid of open spaces. However, this is a much more complex phobia than just being afraid of open spaces.

This is an extremely serious disorder involving anxiety. It is one of those phobias that can actually keep people trapped in their homes and it can make living a normal life nearly impossible for them. Others who suffer from this will just avoid certain venues or places.


Phobias such as acrophobia are one where people are extremely afraid of heights. Some are so afraid of heights that they can’t even go on escalators at their local malls because it causes them to suffer from vertigo. Suffering from vertigo means that they feel extreme dizziness when they are dealing with heights. For some people, tall buildings or cliff top lookouts can make their heads spin.


This is the fear of flying. This is one of those phobias that isn’t helped when air disasters are covered in the media and can only intensify their fear of flying. Even though the fact that there are over 100,000 commercial airline flights every day and the chance of someone being struck by lightning is much higher than an airline crash, doesn’t help those who suffer from this phobia.


This is one of those phobias that can actually sometimes go hand in hand with their fear of flying because it’s a fear of being stuck in enclosed spaces.

Those who suffer from this phobia they often feel like the walls are literally closing in around them. There are some experts believe that there could actually be a genetic link to some phobias such as this, with a survival mechanism that has laid dormant.


Even though insects are a very crucial link in our food chain and truly can’t live without them doesn’t help those who suffer from this phobia. This is the fear of all insects, it’s understandable since many of them do bite.


This is a real fear of snakes. Having the fear of things that are long and often venomous is a common fear for a lot of people and it’s understandable. One thing many should realize about snakes is that if you just leave them alone, most of the time they will leave us alone.


This is one of those phobias that many of us may simply not understand. This is because it is the fear of dogs. Many children and people who go door to door for one reason or another are quite often afraid of dogs. This fear of dogs can also be made worse if they have an experience with a dog that is a negative one. It’s also one of those phobias that can be difficult to actually overcome. One of the reasons for this is that dogs can actually sense someone’s fear of them.


There are many people who have this phobia, it’s the fear of storms. The boom of thunder can send a lot of people with this phobia rushing to try and find a safe place as their hearts are pounding in their chest in fear of the upcoming storm.

Even though it is often the thunder that triggers their fear response, it’s the lightning that will actually hurt someone. However, the chance of being hit by lightning is extremely unlikely.


This is the fear of needles. Everyone finds being stabbed by a sharp needle not very pleasant. Those who have trypanophobia, however, have an extremely strong fear and aversion to needles of all kinds.

Even though needles are important and worth the pain because most of the time they are used it is for health reasons or life-saving procedures. This knowledge, however, doesn’t help those who fear needles.


There probably isn’t anyone who loves going to the dentist. However, those suffering from this phobia makes even getting their teeth cleaned nearly impossible. Those who suffer from this not only are afraid of the pain that often comes with dentistry that even the mere thought of just having an appointment can cause a panic attack.


This is a pretty common fear and is the fear of phobias-spidersspiders of all kinds. Some people are so afraid of spiders that they can’t even function if they know one is anywhere near them. Even though most spiders are actually harmless, this knowledge does not help those suffering from this phobia. Some will literally panic the moment they see a spider and will ask someone else to kill it for them.

These are just a few of the most common phobias that many people suffer from. For anyone who might be suffering from any phobia that is impacting their lives might want to consider seeking help from a professional that can help them learn to deal with their phobias.


Ways to Lift Your Spirits and Help Depression

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depression and laughingToday it seems we live in an extremely fast-paced society that often overtaxes us and makes us feel like we live in a society that’s uncaring. This can often make it hard for us to find ways to lift our spirits and help combat any depression we might be feeling.

There are ways in which we can turn things around, even if they seem dismal, there are ways in which you can feel happier, lift your spirits and ward off feelings of depression. Here are just a few ways in which you can do this.

Have an Attitude of Gratitude

Four hundreds of years those who are involved with religion worldwide have understood the power of gratitude. It is something that really can lift our spirits and help ward off depression. Too often we find ourselves too caught up with what we feel we lack in our lives that we often don’t take time to recognize everything that we do have.

Too often we only find ourselves grateful when we come across those who seem to be worse off than we are. This isn’t the way we should approach life, instead, we need to learn to be more thankful for all that we do have. If need be, we should try to make a list of the things that we are grateful for.

Make Someone Else’s Day Bright

Even though we might be feeling blue from some depression that might be creeping upon us, it often can help if we take time out to try and brighten up the day of someone else. When you put a smile on the face of someone else, you’ll suddenly see that your day becomes a little brighter as well. It can be called a ripple effect. It’s a fact that a smile can be contagious. So, it’s important to always try to smile and light up others faces with their own smiles.

Become More Organized

There are a lot of experts do agree that when a person is more organized they will feel better about themselves and their circumstances. This is why it’s important to clear away the clutter that’s in your home as well as what might be out in your yard and garden. You might also want to take time out to totally detail your car. Other things you can do is to organize your closets, basement, attic, garage or any other place that’s cluttered.

Get Plenty of Fresh Air

Fresh air isn’t just good for the body but it is also depression and fresh airgreat for the mind and can really help with feelings of depression. Fresh air is something that can help to revitalize the senses and encourages us to get up and do something instead of staying in a bad mood. Things one can do is go for a walk alone or with a friend. Go for a bike ride, work in the garden. Any of these things are going to give us the stimulating fresh air our bodies and minds need.

Consider Pampering Yourself

If you’re feeling blue or suffering from a bout of depression it’s really a good idea to consider pampering yourself. Go out and get a manicure or a facial. Watch a movie that you really love and order takeout to enjoy while watching the movie. Buy yourself your favorite bouquet of flowers. Take a bubble bath using aromatic candles and listening to some soothing music. Whatever it is that makes you feel pampered you should do it.

Be Creative

Whether you believe it or not, you are creative, everyone is creative in some way. That’s why it’s important to tap into your creativity especially if you feel depression coming on. Your creativity could be writing, cooking, crafting, painting, drawing, sewing, whatever talent you have, use sit. When you use your creativity it gives you a sense of accomplishment and direction in your life.

Listen to Music

Consider listening to some upbeat music when you feel depression coming on. Music that is upbeat always tends to stimulate the mind and makes for a great distraction from things that might be making you feel unhappy. It’s also a good thing to sing along with your favorite music because there’s nothing better to lift up your spirits and feel better about things than singing with your favorite songs.

Go and Exercise

Exercise is a great way to combat depression. It increases the heart rate and breathing and this, in turn, creates more oxygen that’s delivered to your body’s tissues. This helps to relieve your stress and can lower the level of cortisol which is the stress hormone in our bodies. Also, exercise helps to release endorphins which are the natural pain relief produced by the body. Exercise can quickly help you shift from a sad mood to a happier one.

Try Making Someone Laugh

Laughter is the best medicine, we’ve heard that plenty of times in our lives and quite frankly it is true. Laughing is something that gets those endorphins flowing and actually gives us a true natural high that helps to relieve stress and ward off depression. Even though there is no true factual information that confirms laughing can benefit physical health, although it can’t hurt. However, laughing does lift our spirits and that’s a good thing especially when it comes to fighting off depression.

Dancing Away Stress and Depression

stress release

stress relief In recent studies in both Germany and the University of New England has shown that dance tends to lower the levels of the stress hormones in our bodies and even seems to lower the levels of depression. Whether it’s the mindfulness of dancing, the endorphins that are released or just the sheer fun of it, it’s not known for sure. However, dancing does seem to have a positive influence on stress and depression.

Learning the Tango

In this study in New England, they organized a Tango session where people were taught how to do the Tango. They discovered that by learning the Tango, it requires a person to focus their attention totally on the present moment, which is what mindfulness is all about. The Tango is very unique because it is one dance that absolutely requires that you have a partner. Having a partner makes the need for focus even more important. When you have this amount of focus tends to help people to turn off the negative thoughts that are often associated with depression and stress.

Mindfulness and Meditation

Both mindfulness and meditation are widely used to reduce stress and has far many more mental health benefits as well. But, for some people, meditation just isn’t their cup of tea and they often don’t feel comfortable doing it. This is where the study shows that the Tango could be a very useful tool to use instead of meditation for those who are interested in lowering their stress and depression levels. Not only is this dance something that requires a lot of focus but it is also something that can be quite enjoyable.

Dancing With a Partner

The study also showed that by dancing with astress free dancing partner to rhythmic music has a lot more positive effects than if you were to dance alone. It seemed to also reduce the hormone cortisol, a hormone that is associated with stress, in both partners along with many other positive emotional benefits.
This, however, does not mean that dancing alone doesn’t have positive effects because it does. It’s highly recommended that if someone is feeling the stress of life is getting to be too much, put on some music they like and dance, it will make them feel better, less stressed and may even help them feel less depressed.

A Few Recommendations

Here are a few recommendations when it comes to dancing and using it to improve your mood and lower your stress:

  • Don’t feel silly about it, dance with yourself at home and just concentrate on the music and your movement as you move with the flow of the music.
  • Join a Ballroom Dance Class. This way you can experience dancing with a partner and receive even more benefits from the art of dancing.
  • Join a local Group Dance class. There is research that shows when you move with others it can expand your sense of total social connectedness. This can also help to lower your stress levels and even your depression levels.


Symptoms of Narcissistic Personality Disorder

narcissistic personality disorder self love

narcissistic personality disorderThe word “narcissism” is a word that comes from the Greek myth about Narcissus. He was a man who saw his own reflection in the water and fell in love with his reflection. This is an exaggerated sense of a person’s attractiveness but it can be a characteristic of a person with a narcissistic personality disorder. Here are a few symptoms of narcissistic personality disorder that might help you recognize this disorder.

Person Always Talks About Themselves

People who suffer from a narcissistic personality disorder will tend to always speak and think only about themselves. Very often, it’s about their appearance, achievements, or talents. But, the comments will also tend to be very exaggerated and not always accurate reflections of their real lives.

They will also tend to have very little regard for anyone around them and they rarely if ever, will ask others for their feelings and thoughts. This is generally because those who are suffering from narcissistic personality disorder don’t have empathy and this makes them unable to see or understand any needs or feelings of other people.

Often Fantasize

Often the minds of those suffering from a narcissistic personality disorder will tend to be filled with fantasies that are elaborate about their power, success, beauty, or their brilliance because of their fantasies. They feel they are owed the best of all things and that includes cars, clothes, and houses. Anything that is status-affirming that includes everything from their own medical care to where they end up going to school.

Sadly though, the fantasies they have are really to try and fend off their feelings of inner emptiness and they want to feel special and always in control. It is to try and avoid their feelings of defectiveness and even their own insignificance. This can lead them to feel immensely frustrated and angry when they don’t achieve their visions of grandeur.

They Believe They’re Superior to Others

When suffering from narcissistic personality disorder people often have a feeling of a grandiose sense of their own self-importance. This causes them to feel far superior to most people they know. Think truly believe only people who are just like them can really understand them and those are the type of people they usually will surround themselves with.

So that they can maintain these feelings of their superiority they will always turn to belittling other people by always focusing on the flaws of these people. These flaws can be real or just imagined. For a narcissist, it is a very effective manner to hide their own feelings of shortcomings and then they can protect their own self-image.

They Need Constant Praise

No matter how confident a person suffering from narcissistic personality disorder appears, they actually will feel very insecure and have extremely low self-esteem. So to be able to always prop themselves up, they will constantly seek out admiration and praise. They will also expect to be recognized as a person that is superior even if they haven’t done anything to deserve it.

The self-esteem of a narcissist is very fragile even with their outward confidence and they often feel very insecure and they find it very difficult to accept any kind of criticism. Comments that might shine a light on their insecurities or their flaws are often met with rage and result in trying to divert the conversation away from them and go in a far different direction instead.

Believe They Are Entitled

Often those suffering from a narcissistic personality narcissistic personality disorder 2disorder will tend to believe they are entitled and they expect others to give them special favors and give them what they want without questioning it. If they don’t get the treatment they feel they deserve they often become either impatient or very angry. This is because most narcissists see others as existing only to serve them and their needs.

This is similar to a toddler who hasn’t discovered yet that they are not the center of the world and will become enraged when people don’t meet their demands immediately.

Takes Advantage of Other People

It does seem that people tend to be drawn to those who are narcissistic. Often they find them charming, exciting, attractive, and charismatic. Because of this, those suffering from narcissistic personality disorder won’t have any issues with these people because they know they can get them to do whatever they want them to do.

Very often a narcissist doesn’t feel that their needs are actually being met. They will then see nothing wrong with trying to take advantage of other people around them. They have very little regard for their interests or their feelings. Because of this kind of behavior, a narcissist will often have friendships that are tumultuous. Also their romantic relationships often are very short.

Envy Others

Having envy of others is a very common symptom of someone who is suffering from narcissistic personality disorder. They have low self-esteem and their deep need to feel they are superior to others. This causes them to see people around them that have things they don’t have a threat. They envy them for what they have. Others who have things and a status of admiration tend to be threats to them.

Because of this envy, they often will accuse people of feelings that may be false. Then they often will put an end to their relationship with those they envy.


Tips for Handling a Panic Attack at Work

no panic attack

panic attack at workWhen it comes to panic attacks, they can be extremely excruciating, especially if one happens to pop up while at work. This type of mental health problem can even derail your entire day. However, if you have work to do, sometimes you have to learn how to power through the panic attack. So, if it happens at work, what can you do to manage the panic attack so you can continue working?

Here are a few tips that you can try that should help you get through a panic attack while at work:

Try Focusing On Your Breathing

When a panic attack strikes, you need to get in touch with your breathing. If you do this, you’ll be able to help yourself to calm your entire body down. It’s best if you try and do this at your desk while working.

Try to sit as comfortable as you can in your chair. Make sure that your shoulders and head are as relaxed as possible. Put one of your hands on your stomach and the other on your chest during the panic attack. Then take in several deep breaths through your nose and then exhale your breath through your mouth. Make sure to pay attention to how your muscles tighten when you release your breath.

Try to Concentrate On Your Task

If a panic attack strikes, it’s important to do your best to remind yourself that it will pass and do all that you can to try and focus on the task that you are working on. Put all your focus on this and see if you can ride it out by putting all you have into what you are working on.

Consider Going Someplace Private

If you can’t seem to calm down in your work area, this is very understandable. You may then want to go someplace more private like the bathroom or another area that’s private so you can deal with your panic attack. One thing you can do is splash some cool water on your face and neck. After you do that then try to take a couple of minutes to focus on breathing again. You also might want to tell yourself “I’m just fine.” over and over again until you start to feel calmer.

Take a Break and Go for a Walk

Another way you can try to take control of your panic attack is to take a mental break from your work. This can often be a good way to slow down any racing thoughts that might be causing the panic attack. Try taking a brisk walk around the building where you work or go somewhere you can listen to some soothing music. Whatever it is, do something that lets your body know you are just fine.

Consider Reaching Out to a Person You Trust

When a panic attack hits, it can be difficult sometimes to handle on your own. This is why it often can help if you reach out to either a co-worker or a manager that you might trust and feel comfortable with. If you don’t feel confident talking with someone at work you might call a friend or a loved one.

It’s important that you find someone who can support you and validate what’s happening. You need someone that will give you support you need and then let their comforting words sink in. Often they can actually help you to reframe what you might be experiencing.

If you can’t find anyone to talk to then you might want to look at pictures that you may have on your phone. These should be pictures that will help you think about happy times and that will help you feel and think more positive.

Try to Stay at Work for the Day

Even though it is alright to consider taking a mental panic attack 2health day off if you really need to do it. This is because a panic attack really can be totally debilitating and can make it totally impossible to do anything. However, this can make some people rely on this particular option too much and this can create a pattern where your mind will end up equating safety by not being at work. It’s best to try and stay at work when having a panic attack.

Try to Find Mental Health Resources in the Workplace

If it is common for you to have a panic attack at work, you might want to talk to HR and see if they have any options that are available on the job regarding mental health issues. Most companies shouldn’t have an issue with this and it’s vital that the workplace be more understanding when it comes to mental health issues for their employees.

It’s important to find out if your place of employment offers support for individuals that suffer from a variety of mental issues including anxiety issues such as panic attacks.

Remind Yourself It Isn’t Your Fault

One of the most important things is to remember to remind yourself that none of this is your fault. When you suffer from a panic attack you need to show compassion to yourself. Understand that a mental health issue does not mean that it’s a flaw in your personality.

It’s important that you don’t put yourself down at any time but especially during a panic attack. Don’t allow yourself to tell you that you’re a failure or that you’re a loser. You need to try to work on accepting yourself, especially during a panic attack.