can stress cause boils? Studies tell us that people experience boils when they are upset or stressed. Due to this, boils are sometimes called stress boils. According to research, it is come to know that boils occur because of a depressed immune system. Sometimes, people need to be in contact with a doctor or get proper treatment. It presents the whole issue set with healing. In this post, we are going to tell you how stress causes boils or what the link between Mind and skin is.

What are boils

A boil is a skin infection that starts off evolving in a hair follicle or oil gland. It is likewise known as a pores and skin infection. A boil is a painful, red, and swollen lump. Boils may be caused by microorganisms, which include Staphylococcus aureus, that infect the pores and skin or enter the body through a reduction or scratch. Boils can seem everywhere on the body, but they're most usually discovered on the face, neck, armpits, buttocks, and thighs.

Can Stress Cause Boils?

Can stress cause boils? While stress doesn’t directly cause boils, it weakens the immune system and disrupts pores and skin health, increasing susceptibility to infections like boils. Managing stress through self-care, stress-comfort strategies, and a complete lifestyle can be a useful resource in stopping its occurrence. If you experience the boils continuously, then you should get the doctor's help and approach prevention techniques.  

Why Does Stress Cause Boils?

After knowing if stress can cause boils, let us dive into the reasons why stress causes boils. Stress has a vast effect on the body’s physiological approaches, such as the skin’s health. Moreover, the interaction between strain and boil formation is complex yet fascinating. Here are the various reasons why stress causes boils

Weak Immune Response

 Stress triggers the release of stress hormones, like cortisol, which affects the immune system. A weak immune system makes it less difficult for microorganisms like Staphylococcus aureus to infiltrate hair follicles or oil glands or cause boil formation.

Inflammation

Chronic strain similarly promotes a state of persistent irritation in the human body. This inflammatory environment can create a really perfect breeding floor for organisms, hence causing skin boils.

Skin Barrier Compromise

Stress can compromise the skin's natural shielding barrier, making it more vulnerable to bacterial invasion. Damaged skin is more vulnerable to infection, especially in areas susceptible to friction.

Increased Oil Production

 Stress triggers the overproduction of sebum (skin oil), which could clog hair follicles and create a conducive environment for bacterial boom.

Impaired Healing

In truth, stress can delays wound recovery and tissue repair. In the context of hair follicle damage, this not-on-time healing can contribute to the development of boils.

Skin-Picking Behavior

Furthermore, stress can cause behaviors like pores and skin choosing or scratching, increasing the chance of introducing bacteria into broken hair follicles and exacerbating boil formation.

Conclusion

Boils can be a result of stress and tension. If you observe that you are also experiencing boils because of stress, then it'd be a great idea to reduce stress in your lifestyle. You should follow the best approach to reduce stress, like  Meditation, Social gatherings with friends, reading books, or yoga, etc.

ARFID, Avoidant/Restrictive food intake disorder, is less known among people. But this eating disorder goes beyond the normal eating habits. Unlike other eating disorders, like bulimia or anorexia nervosa, ARFID is featured by the quantity of food intake or various kinds of food. It leads to deficiency in nutritional deficiencies and affects your growth. Here, the vital role of eating disorder therapy comes. In this article, we are going to tell you about ARFID, its causes, treatment, prevention, and many more.

What is ARFID

ARFID is called avoidant/ restrictive food intake disorder. It is an eating disorder featured by eating habits or disturbed feed orders. It results in energy deficiencies or significant nutrition problems, and children are not able to gain weight.

The common feeding and eating challenges for people with ARFID include avoidance of specific types of food colors, textures, and smells, difficulty digesting food, eating food in an abnormal way, or a lack of appetite.

ARFID symptoms

Here is the common list of ARFID symptoms that helps you to understand whether you need the doctor's assistance immediately or not

• Extreme difficulty in choosing the right food
• Difficulty in chewing
• Social isolation
• Not able to consume food without a feeding tube
• For kids, it is a failure to gain weight, and for adults, they fail to lose weight.
• Anxiety
• Difficulty in digesting different kinds of foods
• Lack of appetite
• Consuming small portions of food, etc

There is a need to get professional help immediately if you suffer from these symptoms.

Is ARFID referred to as mental illness?

ARFID refers to an eating disorder, so technically, it is also called mental illness. It occurs frequently with other conditions, like attention deficit, autism spectrum disorder, and obsessive-compulsive disorders.

Cause of ARFID

According to researchers, the exact cause of ARFID is not determined. Some environmental, genetic, and social factors cause ARFID. These factors are

• ARFID condition in the family
• Have mental illness conditions, like anxiety, phobias, autism spectrum disorder, and disorder of development
• ARFID also begins in childhood, typically between the ages of 5 and 13.
  
  As ARFID are diagnosed with eating disorders, researchers are currently studying what develops the ARFID condition in the human body.

Treatment of ARFID

You should seek treatment and make sure you recover on time after receiving an eating disorder counseling diagnosis of ARFID. Here are the following treatments of ARFID that improve this condition with time

• Family Based Therapy

Family-based therapy is the best therapy that benefits teens. Family-based therapy involves parents who help their children establish healthy eating habits.

• Nutritional guidance

It is suggested to consult a nutritionist because they help you to develop the right eating plan. Nutritional guidance helps you to get nutrients that you should eat and keep your health well.

• Cognitive based therapy

Another psychotherapy treatment for ARFID is called cognitive-based therapy. It helps you to recognize and change harmful behavior and thoughts regarding your eating habits.

How to prevent ARFID

Prevention of ARFID involves the various aspects to be considered to promote healthy food habits and prevent sensitivities.

• Positive mealtime environment

It is suggested to adopt a relaxed and positive atmosphere during your meal time. You must avoid forcing or pressuring your kids to eat specific foods because it causes anxiety. Rather than that, you should make your mealtime enjoyable and allow kids to learn healthy food habits at their own pace.

• Model healthy eating behavior

Children often copy the eating habits of adults. But it is not good. The eating habits of kids and adults must be different. You should demonstrate their food choice and teach them the importance of trying new kinds of food.

• Early exposure to diverse foods

It is suggested to encourage your children to explore a variety of foods in life. In this, it is good to introduce the various flavors, textures and smells to expand the palate and reduce the risk of developing ARFID

• Address sensitivities and anxiety.

It is important to stay aware of signs of anxiety or sensitivities related to your food. If your child shows aversions, you should consult with a doctor early. You should ensure early intervention, including counseling, exposure therapy, etc. It helps you to address the anxiety early and prevent the growth of food disorders.

Conclusion

ARFID is referred to a complex eating disorder that affects the quality of your life. It is important to identify the early symptoms of ARFID and get professional help on time. With the prevention and the right eating disorder therapy, you can easily adopt healthy eating habits and improve the quality of your life. It leads to awareness among people and helps people to access better treatment plans and expand their food options.

Before the stress test, there is a need to avoid drink, food, caffeine, and tobacco for some time. You also need to stop some medications. For this, you should consult to doctor and know what to avoid before a stress test. A doctor may ask you to give a stress test to determine whether you have cardiac disease or not or risk a heart attack. In this article, we are going to tell you the things you should not do before the stress test.

What is a stress test?

The stress test is referred to as a cardiac stress test or exercise stress test. The stress test is considered a monitored exam that calculates cardiovascular health. Earlier, This test set the aim to get the heart pumped at a fast rate; you need to run on the treadmill. Or, in a few cases, you need to ride a stationary bicycle. The main aim of a stress test is to determine the minute problems within cardiovascular health, if any.

Why you required a stress test

It may appear odd at first, but a stress test is important to do to identify heart diseases. You may not need to think that you have any problem, but internally, your heart may suffer from some condition. It could either be from birth or due to poor lifestyle choices.

Here the role of the stress test comes. A stress test helps you to reduce the chances of cardiovascular emergencies and get early treatment when required. Moreover, a stress test helps you to pick on the following things. 

• How does your heart pump blood?
• Whether your heart gets the right blood amount or not 
• How does your heart react to physical activity 
• If heart disease symptoms pop up when you perform the physical activity
• How strong are your heart valves or muscles 
• The method your heart changes between activity and rest

What not to do before the stress test

Here are the things you do not need to do before the stress test

Avoid drinking or eating

Usually, a doctor suggests you do not eat or drink before 3 hours of the stress test. It is suggested by doctors to avoid eating solid foods to ensure that you are not feeling ill during the stress tests. It helps you to exercise regularly to your capacity. If you suffer from diabetes, you should talk to your doctor and ensure that your blood sugar level is stable. You are required to adjust the insulin on the day of your test. It is also suggested to bring some snacks, so you can eat something after giving the stress test.

Avoid caffeine

Before giving a stress test, it is suggested to avoid caffeine. If you are going to take a chemical stress test, you should avoid caffeine for at least 12 to 24 hours before the stress test. Caffeine serves to block adenosine effectiveness, a medication that is given by doctors during the chemical stress test.

Avoiding caffeinated drinks helps you to ensure that your stress test is done accurately as possible. Moreover, you need to avoid foods that consist caffeine,  like

• Cereals
• chocolate
• energy bars

Avoid headache medications because some headache medications also consist of caffeine.

Avoid tobacco

Avoid using tobacco products or smoking before taking a stress test. You need to avoid food that consists of nicotine like 

• vapes
• electronic cigarettes
• patches

it is suggested to avoid taking recreational drugs consists cannabis

Avoid restrictive clothing

For treadmill testing, it is suggested to wear comfortable clothes and ensure to participate fully. When walking or running shoes, wear clothes that are best fit for exercise. You should wear a button shirt that helps your technician monitor place electrodes on your chest easily.

What to expect in the stress test

If you are confused about your cardiac stress test, then you do not need to worry. The stress test is like going to the gym with a trainer. Before beginning, the technician writes down the vital signs like heart rate, blood oxygen, blood pressure, etc.

Then they attach the tiny electrodes to your chest and arms and then connect them to the EKG machine. Then, it helps you to monitor your vitals when you are cycling or running. Once you are hooked up, the physical test will start. You were also asked to ride a bike or run a treadmill. Moreover, your body vitals will determine this activity.

Conclusion

Cardiac stress testing is considered a noninvasive method to help the doctor to assess cardiovascular health and death risk from a heart attack. You will get preparation instructions that consist of the considerations for the medications you should take. The instructions tell you what and when you need to do before the stress test. 

If you require clarification on any instructions, you should ask your doctor because they want you to take a reliable test.

Breath shortness is a common sign of anxiety. It is harmless and goes away when anxiety lifts. Shortness of breath makes the person feel more anxious.

They find that they have breathing or heart problems when they experience signs of anxiety. This article will tell you about the link between anxiety and breath shortness, which doctors call dyspnea.

What causes breath shortness from anxiety

Panic and anxiety are associated with fear. It leads to physiological and behavioral changes that enable the person to defend themselves again any threat.

The human brain reacts to feared situations with flight or flight responses. The heart rate is increased to pump blood to operate organs faster and make muscles ready for action.

It causes a person to breathe quickly to give more oxygen to muscles. It results in shortness of breath.

How to tell if anxiety is cause

When experiencing anxiety, it can be difficult to determine whether the symptoms are due to anxiety or another health issue. It becomes more challenging when the symptoms become severe.

Shortness of breath is one sign that people with anxiety experience, but not everyone with anxiety faces difficulty in breathing. Anxiety cause a range of psychological and physical symptoms, including

• Dry mouth
• Dizziness
• Nausea
• Chills
• Diarrhea
• Chest pain
• Muscle tension
• Confusion
• Sweating, etc

Disorders of anxiety

If a person experiences the feeling of anxiety, their doctors diagnose them with an anxiety disorder as follows as

• Social anxiety disorder
• Panic disorder
• Agoraphobia
• Generalized anxiety disorder
• Specific phobia

Treatments

Doctors can provide various treatment options for anxiety, like psychotherapy, medication, or a combination.

Medication

To get short-term relief from anxiety, doctors prescribe medications like clonazepam, alprazolam, lorazepam, and diazepam. It provides you relief from anxiety symptoms only in 30 minutes. These medications lead to physical dependence, and withdrawal will be life-threatening.

Cognitive behavioral therapy

Cognitive behavioral therapy is also beneficial to people who experience anxiety. It helps people to modify how they behave and think in different situations. During CBT, a person learns the focus of anxiety on false alarms of fear. It is the therapy that helps people to deal with conditions that cause anxiety rather than avoiding it.

Psychodynamic psychotherapy

Psychodynamic psychotherapy is one of the effective treatment methods for anxiety. It focuses on the role of familial and interpersonal conflicts associated with anxiety symptoms. This therapy harnesses the relationships between the therapist and patient and encourages them to involve in new behaviors.

Methods that relax you from anxiety feelings

There are many relaxation methods that you can follow at home to reduce anxious feelings or improve breathing.

          Diaphragmatic breathing

People can try diaphragmatic breathing to get relief from shortness of breath or anxiety problems. To perform this relaxation method, you should try the following things.

• Lay comfortably on a flat surface.
• Place one hand on your diaphragm, above to stomach, or below to ribs
• Place the other hand in the chest middle
• Start breathing slowly by the nose, and allow your diaphragm to expand
• You must raise your lower hand and keep the upper hand the same
• Contract to abdominal muscles and exhale in a slow way
  
  Pursed lip breathing

Pursed lip breathing helps to slow down the person's breathing and get rid of shortness of breath. If you want to perform pursed-lip breathing, you should do the

• Stand or sit comfortably
• Breath for 2 seconds by the nose
• Purse your lips tightly
• Exhale slowly by purse lips till 4 seconds
• And repeat
  
  Mindfulness

Mindfulness is a wide term that covers many practices. Usually, it consists of the method of focusing attention in the state of concentration. This practice helps people to reduce symptoms of stress, anxiety, depression, or other mental health conditions. Here is how you can easily start the mindfulness mediation

• Stand, sit, and lie comfortably
• Focus on the present condition, sensations, and emotions
• Concentrate on breathing flow
• If your breathing is shallow, breathe slowly by the nose and then exhale slowly by mouth.
• Focus on how senses and emotions change with time

When should you contact the doctor

Anyone who experiences panic or anxiety disorders may get benefits from discussing symptoms and avail treatment from a doctor. If the problem of shortness of breath occurs frequently, then it becomes another medical condition.

• Obesity
• Asthma
• Interstitial lung disease
• Heart problems
• Pulmonary disease

If the shortness of breathing problem becomes the above medical problem, then you should contact a doctor.

Conclusion

When people face shortness of breath due to panic or anxiety, then they feel more anxious, which worsens their breathing.

What do you mean by anxiety tics? Anxiety causes many problems in human life and even leads the situations of physical repercussions. If people are stressed or nervous with anxiety, then their bodies become tense and cause muscles to jerk in an uncontrollable way.

It is known as anxiety tics or anxiety twitches. If you want to know about anxiety tics, you should read this article on anxiety tics, types, causes, treatments, etc.

What is anxiety tic

Anxiety tic occurs when people face involuntary tension or twitching in stress or anxiety. It will appear like muscle spasms in the body, around the arms, eyes, legs, throat, neck, etc.

In simple words, anxiety tics are considered separate behavior that causes tics disorders. It happens with people who experience anxiety problems.

Types of tics

There are two different kinds of tics, motor and vocal. Motor tics are the type of tics that occur suddenly, whereas vocal tics are tics that are made by someone. Example of motor tics is shrugging, repeated blinking, making faces, and muscle spasms.

Examples of vocal tics are clicking sounds, clearing throat, and grunting. Moreover, tic is classified into two categories, complex and simple. Both of motor and vocal tics are different.

Simple tics are tics that only last for a single moment and involve some muscles like grunting, spasms, blinking, or grimacing.

On the other hand, complex tics use multiple muscles and have patterns of multiple actions in a row. These tics include hand gestures, jumping, smelling, or touching objects.

Are anxiety tics normal?

The eye twitching continuously, clearing the throat, or picking at the skin are normal responses to stress your body is trying to manage. It is a sign that you are experiencing stress or anxiety.

Such types of twitches are gone after some time, but still, it is suggested to reduce your stress level as much as possible.

Social anxiety tics

Social anxiety is a kind of anxiety disorder that is characterized by discomfort and fear in social situations and leads to avoidance. People with social anxiety experience tics ranging from facial twitches to blinking to coughing.

Keep in your mind that tic related to social anxiety affects self-esteem, so it is suggested to get help from a mental health professional, reduce tic symptoms, and keep your health functioning well.

Medication and therapy are two types of treatment you can adopt to get rid of social anxiety tics and give the best results for your health.

Cause of anxiety tics

Anxiety and stress causes physical tension and develops nervous twitches like picking at skin, clenching the jaw, or biting the nails. Anxiety causes muscle tension because the neurotransmitters are released in response to stress. It causes twitching or abnormal spasms.

There are no specific causes of tics; it occurs due to a disorder such as Tourette's. Lack of sleep, stress, and caffeine helps to increase prosperity to tic, but they are not considered the root cause.

How to get rid of the anxiety tics

Usually, the anxiety tics are gone in some time, but the best way is to find the stressor or manage the anxiety or stress it causes. There are many methods to get relief from stress, but it is suggested to find the source of anxiety.

Once you find the source, you should manage your stress by staying aware of triggers. You can also learn online how to get rid of stress rather than holding it in your body. These practices help you to get rid of anxiety tics.

Outlets that help to manage anxiety are meditation, exercise, journaling, mindfulness, and self-care activities. If the anxiety tics still occur, then you should get help from a mental health professional.

Treatment options for anxiety tics

People who experience anxiety tics learn to live with it because their efforts are reduced day to day. But if it becomes more worsen, then it makes you feel frustrated, embarrassed, helpless, and conscious.

When anxiety tics start to interfere with well-being, then there are many treatment options you can follow. The effective treatments for anxiety tics are

Habit reversal therapy:  This therapy involves substituting a deliberate movement that disrupts the nervous cycle for tics.

Exposure with prevention:  This approach focuses on getting you used to the anxious feelings that come before the tics without having you follow or participate in them.

Comprehensive behavioral intervention- It arms you with behavioral techniques that teach you to minimize the tics' effects.

Conclusion

There are two kinds of disorders anxiety tics, simple and complex. It first appears in child age or adolescence. Males more experience anxiety tics than females. If you also experience tics, it is suggested first to track the symptoms and then follow the right treatment plan.

Mediation is a process that has been used for centuries to resolve disputes between people. It has been proven to be an effective way to resolve conflicts and help people reach agreements. A mediator is a person who helps resolve disputes between two or more parties. This includes anything from disagreements about a property line to a family dispute. Mediators are used in a wide range of settings, from businesses to community organizations.

There are a few things that make a good mediator. They must be able to listen carefully, be patient, and have a good understanding of both sides of the argument. They must also be able to keep emotions in check and be able to think outside the box. Mediators work with a wide range of clients, from individuals to large businesses. They can work in private or public settings and are often used to resolve disputes that would otherwise result in lawsuits.

What does a mediator do?

A mediator is a person who helps resolve disputes between two people or groups. They are often hired by businesses, governments, and other organizations to help get two sides to come to an agreement. There are many different types of mediators and their job depends on the situation. For example, a mediator who works in the family law field will help couples come to an agreement about their children.

A mediator's job is often complicated because they must be impartial. This means that they cannot take sides in the dispute and must work to find a solution that is fair to both sides. In order to be a successful mediator, it is important to have a lot of experience and to be able to handle difficult situations. It is also helpful to have a good network of people who can help you when you need it.

Know about the benefits of mediation

Mediation has been in use for centuries as a way to resolve disputes without violence. It's now gaining popularity as a way to resolve disputes without having to go to court.

There are also many types of mediation, including family mediation, small claims mediation, and business mediation. If you're considering mediation as a way to resolve a dispute, be sure to speak to a mediator who is experienced in the type of mediation you're interested in.

How to become a mediator?

In order to become a mediator you need to have a few things in common. First, you need to be someone who is patient and can handle difficult conversations. Second, you must be able to listen carefully to both sides of the story and be able to find common ground. Third, you need to be able to communicate effectively.

In order to become a mediator, you'll need to have at least a bachelor's degree in Communication, Psychology, or a related field. After that, you'll need to pass a mediator exam. The mediator exam covers a variety of topics, such as communication theory, conflict resolution, negotiation, and mediation. After you've passed the exam, you'll need to become certified.

Becoming a mediator is a great way to provide a service to the community. It's also a great way to make a living. If you're interested in becoming a mediator, be sure to check out the website for more information.

What are the responsibilities of a mediator?

• A mediator is a person who helps resolve disputes between two people. It is a career that has seen a lot of growth recently, as more people are looking for ways to resolve disputes without going to court.
• The mediator's role is to help the two people reach an agreement that is fair to both of them. This can be a difficult task, as the mediator must be able to get both parties to see things from a different perspective.
• As a mediator, you will need to have a lot of patience. You will also need to be able to listen to both parties and be able to understand their point of view.

The importance of confidentiality

As a mediator, it is important to maintain confidentiality at all times. This means not disclosing any information that would hurt the feelings of either party involved in a dispute. It's also important to not get emotionally invested in the case, as this can lead to making mistakes. One of the most important things a mediator can do is remain impartial, which means not taking sides in the dispute. This is especially important when it comes to money, as emotions can cloud judgment.

What are the rewards of mediation?

The rewards of mediation are many and varied. For some, it is a way to reduce antagonism and anger. It can provide a space for people to communicate and resolve conflicts in a more constructive way. Mediation can also lead to a deeper understanding of other people and their perspectives. Mediation is one of the most difficult professions to be a part of. It's a job that requires you to be able to handle difficult situations and be able to think on your feet. This is a job that is constantly evolving and growing.

Mediators work with clients, employers, and other professionals in order to help resolve disputes. They often have to be able to listen to both sides of the story, figure out what the root of the problem is, and find a solution that is fair to all involved. Being a mediator can be a rewarding job but it can also be challenging. It's important to be prepared for the challenges that come with the job and to be able to handle difficult situations.

What is the future of mediation?

Mediation is changing. More and more people are realizing that mediation can play an important role in their lives. This is due to the fact that mediation is a non-violent way to resolve disputes. In the past, mediation was only used by the wealthy and the middle class. However, times are changing, and more and more people are realizing that mediation can be a valuable tool in resolving their disputes.

One of the reasons mediation is becoming more popular is that it is a cost-effective way to resolve disputes. This is because mediation is not a litigation process, and it does not require the use of lawyers. Another reason mediation is becoming more popular is that it is a neutral process. This means that the mediator does not have any bias, and this makes it easier for the parties to communicate and resolve their dispute.

Mediation is also becoming more popular because it is a process that is flexible. This means that it can be used in a variety of situations, and it can be adapted to the specific needs of the parties involved. So, if you are considering mediation as a way to resolve a dispute, be sure to contact a qualified mediator.

The right bundle branch describes a situation in which a bundle branch that links electrical impulses to the heart is blocked or experiences a delay. The bundle branch's electrical impulses are in charge of controlling the heartbeat. In addition to other potential causes, right bundle branch block can also be brought on by pulmonary embolism, myocardial infarction, congenital conditions, and pulmonary hypertension.

Our hearts are myogenic by nature. Thus, the heart's muscles can function both without rest and even without being stimulated nervously. The left bundle branch and the right bundle branch, respectively, must be able to cause and regulate the heartbeat through electrical impulses sent to both the left and right ventricles of the heart.

Know About Right Bundle Branch?

The conducting system component continues the atrioventricular bundle of His. It develops within the interventricular septum, which connects the muscular and membranous regions of the heart. Most of the branches of the left anterior descending artery supply the right bundle branch, which also supplies the nearby conducting region. Its primary job is to keep up a steady electrical beat with the left bundle branch so they work together quickly.

The synchronization of the heartbeats is impeded by an obstruction on the right bundle branch. An irregular heartbeat results from the right portion of the signal transmitting later than the left. The pacemaker-like electric signals that travel through the heart begin at the sinoatrial node and move through the upper chambers of the atria, the atrioventricular bundles, and finally the bundle branches before the ventricles.

Both ventricles receive the impulses equally, and they operate at the ideal pace. The body may lose rhythm and start irregular heartbeats in response to any external or internal irregularities. The right ventricle's blood supply will be restricted by the blocked right bundle branch. It causes the ventricle to occasionally perform poorly or even fail.

Right bundle branch obstruction has four reasons.

1. Pulmonary embolism

The pulmonary vein is the vein that carries blood from the heart to the lungs. After receiving critical oxygen in the lungs, it travels back to the heart via the pulmonary vein where it is pumped to all other parts of the body. A clot known as a pulmonary embolism can restrict blood flow in the pulmonary vein and artery. Deep vein thrombosis, a condition that causes a lump to develop in the limbs after extended periods of inactivity such as long flights or drives, is another possibility. Hypercoagulability, a medical condition, maybe another factor contributing to your blood's propensity to clot quickly.

2. Infarction of the myocardium

Heart attacks, also known as myocardial infarction, are typically brought on by irreversible damage to the heart's muscles. Heart muscle damage can result from a lack of oxygen due to a blockage in the coronary vein, which carries blood to the heart. A blood clot, an air bubble, or the inflammation brought on by a cancerous tumor is all potential causes of blocking.

3. Congenital impairments

The shape and structure of the heart may be impacted prior to birth, just like many other types of congenital abnormalities. Even incomplete cardiac development is possible. That could be brought on by a genetic issue or by additional underlying medical issues affecting either the mother or the foetus. A problem with the right bundle branch can result in a blockage or a defect that might have existed prior to delivery after birth and even during the child's growth.

4. Thoracic hypertension

The term "pulmonary hypertension" refers to elevated artery blood pressure. Most likely, the diminished flexibility of the artery walls—primarily as a result of calcium deposits that make the walls inflexible and stiff—could be the root cause of pulmonary hypertension.

Final thoughts

Heart-related diseases, like those affecting any other essential organ, can be fatal if ignored, thus they demand immediate and specialist care. Even if the right bundle branch might not show any symptoms, experiencing dizziness or even passing out could serve as a warning and prompt you to seek a proper and accurate diagnosis.

In all honesty, anxiety is a dangerous mental illness. It affects your health as well as your thinking and impairs both. The right and left bundle branch blocks in the heart may get damaged temporarily or permanently, and there may also be an increase in hypertension and other symptoms like palpitations. Consider receiving a diagnosis of right bundle branch obstruction. In that situation, you might need to obtain a diagnostic for the underlying ailment whose treatment might help with the blockage's symptoms, which might not be directly treatable.

The coronary artery, which carries blood to the lungs, may experience high blood pressure, which could result in a blockage or valve rupture. Furthermore, the incident might, directly or indirectly, result in a blockage in the right bundle branch, which would affect the heartbeat.

Couple therapy engages two people in intimate relationships who are facing difficulties and want to resolve them. The couple may be partnered, dating, engaged or married.

The primary therapeutic orientation used in couples counselling is cognitive behavioural therapy. The couples meet with the therapist to discuss the aspects and conflicts of their relationships that they want to change.

The therapists help them see the way in which their actions, beliefs, and backgrounds create problems in their relationships. In this post, you will get complete details about the primary form of therapeutic orientation, which is cognitive behavioural therapy.

What is the cognitive behavioural therapy

cognitive behavioural therapy is a special treatment used to make changes by challenging the thoughts and aspects that may destroy your relationships. This therapy is used to deal with various relationships and personal issues.

It is used under the mood disorders treatment. It also helps to deal with the problems that are caused and affect human beings badly by maladaptive thoughts.

CBT: Combination of cognitive therapy and the behavioural therapy

As we already told you, the primary therapeutic orientation used in couples counselling is cognitive behavioural therapy. This therapy is versatile and can be used to solve a wide range of problems.

It is best for couple therapy because there are many couples who face issues in their relationships. Still, they want to change their thoughts, feeling, and behaviours to make their strong relationships.

1. Cognitive therapy

The purpose of cognitive therapy is to change the way in which you think about the problem and later cause concerns.

• Negative thoughts lead the behaviours and self-destructive feelings. For example, if someone thinks that they are unworthy of respect and love, they leave the social situations and behave with a shy nature.
• Cognitive therapy helps to challenge these negative thoughts and offers healthy strategies to you.

2. Behavioural therapy

The purpose of behavioural therapy is to teach your skills and techniques to change your behaviour.

• For instance, a person of shy nature at the party has negative feelings and thoughts about themselves.
• Behavioural therapy helps you to make helpful behaviours. For example, you learn the conversational skills that you practice in behavioural therapy and social conditions.
• Negative feelings and thoughts are reduced through this therapy, and it helps you enjoy social situations.

Setup of cognitive behavioural therapy for couples

The primary therapeutic orientation used in couples counselling is a cognitive behavioural therapy that processes for the couples are different from individual therapy. The setup depends on the fact that you and your partners are different people and make up the couple together. It means that the three different individuals are required through the therapeutic process.

During the therapy session, the therapists try to make the interaction between the two individuals make them happy partners.

1. Couples as the different individuals

Even if the two people are in a relationship, then also they are considered as the two different identities. You will be required to work together as a couple, but you will also be required to find the issues that create the problems in your relationships.

2. Couple as the unique individuals

Many people create trouble in their minds but do not discuss it with their partners, causing problems in their relationships. It is meant for the couple as a unique entity.

The couples must remember that they and their partners have the same interactions and characteristics as the couple, and they may or may not have as two different individuals.

For example, the two people are career minded. On the other hand, when you are in a relationship and functioning as a couple, you should be fun-oriented. It would be best if you also worked to share the advanced business.

In this way, the couple made of you and your partner can easily exist in different groups or types from each person as an individual. In CBT therapy, you may speak as part of the couple and speak regarding individuality.

Who provides the CBT?

Physiologists, therapists, mental health social workers,  and counsellors provide CBT. They provide CBT either in one-to-one sessions, in small groups, or on the internet. In this, they teach you to logically look at the evidence for your negative feelings and thoughts.

If your nature is shy and you see the world from only negative aspects, then it helps you to adjust the way in which you view the world. It has been determined that many couples prefer to go to a therapist to make their relationships strong.

Final verdict

CBT involves close working relationships between professionals and individuals who want to change their thoughts, behaviours, and feelings. If you do not feel comfortable discussing your problem with therapists, then you should find another one.

Are you heard about couple therapy? Your relationships are confusing, and things are getting wrong. If yes, then do not frustrate and throw your relationships. You may get outside help in this situation. Yes, you are thinking right. It would be best if you had the couple counseling.

Is the couple's counseling good? How does it work? Nowadays, it has become common for couples to get advice from a relationship advisor and a couple of counselors when they determine that their marriage is slowly over. 

Couple therapy is the best option for relationships that require work on the marital problem, and deep-seated relationships, with the help of professionals.

This therapy is a long-term process that needs to invest a decent amount of the relationship vulnerability in the complete courses of the multiple sessions. In this article, we are going to tell you everything related to couple therapy. Let's dive into the following facts.

Who are suitable to get the couple counseling?

• Before coming in touch with the couple's counselor, determine whether you and your partner need their help.
• There are some misconceptions leading to the kind of therapies, so it is suggested to do the proper research in order to find the right therapist for your relationship.
• It is the common myth of every couple counseling that they are only worked and helped when a relationship is near to the breaking point. This is not the truth. Couples therapists help you, no matter at which stage your relationships are.
• During the counseling sessions, it is concluded that the problems are not created due to the fights but are created due to the lack of communication.
• Problems are created in relationships when the person does not understand the social cues of their partner. These miscommunications are common happen in every relationship, and it depends upon how we manage our relationships.
• If you and your partner are frustrated with each other, then moving into the way of not talking for some time is such work-like relief, but it may also become a sign that you both like to understand each other.
• If the miscommunications are led continuously in your relationships, and you are not going for counseling, it will unnecessarily result in divorce.

How much does the couple's counseling costs?

According to the nationwide survey, the cost of the average couple's counseling lies from $50 to $250 per hour. This cost is adjusted when an average couple of counseling sessions are shorter or longer. The cost doubles if the couple needs the counseling for 2 hours instead of counseling for 1 hour.

It is suggested first to ensure the cost of the counseling session with your counselor because many misunderstand that the cost is applied for the complete counseling session. They never have the idea that the counseling session cost is only for the hour.  

Some counselors also provide discounts on counseling sessions, so make sure to check this factor also before signing up for a specific counseling session.

Is couple counseling worthy?

According to the physiological association reports, couple counseling is considered worthy because it shows 75% effective results and helps the relations from breakdowns.

When both partners in a relationship are open being honest, then this couple's therapy is efficient and worth it for them. There is also a need that both partners are not showing up but made efforts and are willing to improve their relationships from their hearts,  then the couple therapy works for them.

Type of the couple therapist

If you are decided to move to the next step to save your relationship by counseling, then the first step you have to take is to find a couple of therapists who are affordable too. There are different types of couple therapists available for therapy.

• Clinical social workers

Clinical Social Workers are worked by following the principles of Cognitive Behavioral Therapy. Clinical social workers are involved in diagnosing, treating, and preventing couples from mental illnesses and behavior-related problems. They are focusing more on helping their clients by developing better communication and coping skills.

• Clinical psychologists

If there is a mental health problem occurs in the relationship, then the clinical psychologist helps. They are an excellent resource for couples who are facing relationship problems that leads the mental health issues for one or both partners. 

• Family and marriage psychologists

Along with marriage, there are also many conflicts and problems that occur in the family. In such situations, highly experienced family and marriage psychologists work. They are experienced in evaluating the cause and treating mental and emotional disorders problems.

Conclusion

By reading the all above facts, it is concluded that it is good to invest in couple counseling if you want to save your relationships from breakdowns.

Do you have information on anger? Is it right to say second-hand emotion to anger? Anger is considered a complex emotion that can negatively affect you and the people around you. Anger can cause you to act in ways that make you unable to feel proud. You can also make mistakes while doing something in anger.

It is sometimes challenging to control the anger, which leads to complications in your life, such as dealing with it through alcohol and drugs. If you do not understand how to deal with or control your anger, it is harder to manage it later.

If you do not know how to deal with your anger, you may come out in more aggressive ways that cause a great deal of unrest. It has become more challenging for you to control your anger and resist the temptation to act out that can be trying. The first step to understanding anger is to learn how it is considered second-hand emotion. Let us tell you about second-hand emotions such as anger.

Anger is a second-hand emotion.

According to the study aspects, anger is considered a second-hand emotion. It can make you feel vulnerable and helpless, and you have to feel yourself from the surrounding people. A second-hand emotion is an emotion that is fueled by other emotions. For Example, if you are hurt in some situations, then you start to express your negative emotions rather than emotional and physical pain.

When you are in anger, you might feel frustrated or attacked. Masking your sadness, grief, or hurt with anger can be easier than experiencing the primary emotions.

Emotions that can be the trigger

It was challenging to manage when it came to terms with primary emotion. Emotions such as sadness, grief, loss, embarrassment, and uncertainty are all hard to feel. But anger is easy to feel, and it will distract you from experiencing and healing the pain inside you.

Among all triggering primary emotions, frustration is the top one. It is experienced when you are out of control and feeling helpless. When anger occurs, you might reply to your frustration in some ways that feel good at the time but are likely not considered healthy. Over a period of time, these triggering emotions cause your mood to strew until you reach the anger state.

What are the common symptoms of anger?

Anger is considered a common symptom of depression. If you live in a depression situation, then you are overwhelmed with the intense feeling of hopelessness and sadness. When you are feeling overwhelmed, you feel frustrated and irritated at all times and progress into anger. When a lot of anxiety and stress cause depression, it can make the need to contact a therapist for anxiety near me.

Depression can also lead the negative thoughts in your mind and make your negative attitude toward the people around you. It can give a negative outlook on your life and act out in extreme anger conditions.

How do you overcome anger?

It is a challenging task to overcome anger. When you are facing problems while dealing with your anger, it might be because you do not know the way to feel positive and better. Many people with extreme anger also suffer from the control issues of impulses. You might also struggle with various disorders and alcoholism.

• There are some healthier alternatives that help you to come out from the negative energy.
• For Example, physical and exercise activities are a great way that helps you to bring in a calm state.
• Regular exercise helps you to relax the nerves and reduce the negative energy that leads to anger.
• If you are spending your time doing exercises, then they will allow you the place to decompress and out your thoughts in a positive manner.

So when you are also caught in anger or depression situations, then you do not have to worry. You should find a good source of your anger through the school anxiety disorder therapist,  meditation, and mindfulness, which will not only help you to identify the cause of anger but also tell you the ways to manage the anger at a particular moment.

Conclusion

Human beings have the capability to take control of their emotions and frustrations. In this article, you learn about anger as a second-hand emotion. It is concluded that all other emotions, such as grief, loss, sadness, etc., are tough to feel, but emotions, such as anger, are very easy to feel. Regular exercises are helpful in controlling your anger. Still, if you face difficulties in controlling and managing your anger, then you should meet an anxiety therapist.

Introduction: To learn how to control anger immediately, you must understand many reasons for your feelings. You should pay attention to your feelings and act accordingly. You should not ignore your warning signs of anger because this will only fuel your feelings. Instead, try to remove yourself from the situation immediately. To learn how to control your anger directly, you must observe the different signals that your body gives you. Here are some ways you can learn how to manage your emotions and control your behavior with Champaign Therapists.

• If you can't control your anger, try to focus on other ways to resolve the situation. If you're a victim of anger issues, you may be prone to yelling or saying hurtful things to get other people's attention. You may even feel ashamed of your actions and may end up hurting yourself in the process. If you're able to control your anger, you'll get along better with others.
• Another way to control your anger is to try to identify your triggers. If you can identify these triggers, you can avoid them. If you're not avoiding them, try to focus on the physical and mental elements that trigger your anger. If you can't control the situation, you'll be able to ride the wave of anger. The first step in managing your anger is to recognize when it starts. Once you realize the problem, you can decide how to deal with it.
• Keeping a journal helps you identify your triggers and learn to control your anger. By writing down what causes you to get angry, you'll be able to change the thought patterns that lead to it. You'll also be able to control your emotions by writing down your feelings in your daily journal. If you don't want to journal, write about your feelings. You'll learn to understand what triggers your anger and how to stop it.

Control Anger Immediately:

Regardless of age, there are ways to manage and control your anger. Therapy can help you identify your triggers and learn new responses to anger. Psychodynamic therapy can help you deal with your own feelings of anger as well as the anger of others. It is important to seek professional help to manage your anger because many forms of anger management are not easy to master. Fortunately, there are options to help you cope with your own or someone else's issues with anger.

Affect your relationship:

• Anger can negatively affect your relationship with family members, friends, and colleagues. It can also cause a lack of trust and respect in relationships. It can be especially damaging for children. Anger management therapy can help you understand what triggers your anger, develop healthy coping skills, and learn to regulate your feelings and your actions. This type of therapy can help you get back on track with your life and start leading a happier and more satisfying life.
• Anger is an unhealthy emotion and can ruin relationships. It can be destructive for your career, your relationships, and your health. It can also make you and your loved ones uncomfortable around you. Anger can be damaging to your relationships, especially if you are a parent. If you are constantly angry, you might want to consider pursuing therapy. If you know someone who is constantly angry, you might want to find Champaign counseling and Champaign Therapists to guide you.

Anger management therapy can help you learn how to control your anger. It can help you identify the triggers of your anger and help you change unhealthy thought patterns. It can improve your relationship with other people, as well as improve your self-esteem. Anger management classes can also help you better communicate. You can express your emotions without using aggression. If you want to learn how to control your emotions, you need to seek the help of a trained Champaign Therapist.

The effects of anger can affect your relationships, career, and health. It is important to understand that the most effective way to manage anger is to learn how to control your feelings. Developing an effective coping strategy will help you manage your emotions and help you become more assertive. This will make you less reactive to negative events and help you avoid getting into trouble with the law. This will also help you feel better about yourself and others.

Conclusion: In addition to learning how to control your anger, you should also learn to express your feelings and emotions in an appropriate way. The most effective way to control your anger is to be proactive. You can be proactive by asking for help from a qualified Champaign counselor or Champaign Therapist. If you feel that you can handle the situation, you should take action. Otherwise, it will only create more problems and confusion.

Neurodivergent disorders are often misinterpreted with varying explanations on the topic. In general, neurodiversity is a condition that refers to the uniqueness of people in terms of the operation of the brain and nervous system. The diversity is in terms of learning and behavioral traits. In many cases, the condition is so mild that it is hardly noticeable. However, for extensive conditions, the changes in behavior are clearly visible.

Neurodivergent disorders are an extension of this definition. People who act differently and are diagnosed with conditions like Asperger's, Autism Spectrum Disorder, ADHD, Dyspraxia, Dyslexia are considered to be neurodivergent.

Differing Perspectives

It is a condition that scans the person diagnosed under the banner of abnormality. However, with evolving trends, the perception needs to be reset. The experts suggest that people suffering from neurodivergent disorders can not be considered abnormal.

The societal pressure exerted by the surroundings often ends up severely affecting the person's mental health. It is an aspect that is highly overlooked and not given the due importance the subject deserves. It is paramount to comfort such people and not project them as outcasts.

Champaign Therapists and Urbana Counseling

With neurodivergence being a condition that cannot be medically diagnosed or treated, the role of counseling and therapy becomes even more important. It is an option that is looked down on by most people. However, it's high time to normalize therapy, to ensure that people in need of it can access it without any hiccups. Furthermore, it is highly important that you find yourself the best counseling or therapy options.

Champaign therapists and Urbana counseling services are often highly talked about whenever the term neurodivergence comes up. Urbana counseling services are known because of the high caliber and understanding of Urbana-based counselors regarding the condition. Taking part in activities to look after your mental health not only gives you a chance to explore or diagnose the condition but also provides people with mental peace. Champaign therapists also are playing a pivotal role in enabling people to accept themselves and get past the societal barriers.

How can I know that I am neurodivergent?

It is one of the most frequently asked questions when the conversation around neurodivergence is initiated. The nature of the condition focuses on the mental aspect of a person, therefore, there is no progress to treat or diagnose it in hospitals. Therefore, the only way to discover if you're neurodivergent is by seeking mental help.

Champaign therapists and Urbana counselors have played a big part in ensuring that people are at utmost ease during therapy sessions. The therapists are also a source of moral support for these people who are often misunderstood by society.

Types of Neurodivergent Disorders

There are various neurodivergent disorders, which have been placed under the banner of neurodivergence in recent times. People are often uninformed about these subjects to an extent that they start fearing people diagnosed with these conditions. To bust all the myths we are going to list down the types of neurodivergent disorders, their symptoms and reactions.

 1) Autism

Autism is a condition that is one of the easier ones to diagnose among other types of neurodivergent disorders. The extent of the condition can vary from person to person. It is mostly developed in childhood periods. However, it doesn't rule out the late development of the disease.

The symptoms experienced include problems in understanding, speaking

repetitively or later than usual, inability to socialize, inability to maintain long relationships, extreme sensitivities and inability to change. There has been no set treatment for the disease, with therapy and counseling being the only option to reduce the symptoms and open people to new possibilities.

2. Asperger's Syndrome

This is another developmental disorder, highly similar in nature to Autism Spectrum Disorder. People suffering from this condition usually face difficulty in maintaining social relationships and do not accept changes. To get in better shape, you can consult champaign therapists or Urbana counseling centres.

3. ADHD

It is another neurodevelopmental disorder. It is usually developed in childhood years and can extend for long periods, if not addressed. The symptoms include restlessness, being highly active, less tolerance, inability to make thought-out decisions and less concentration span.

4. Dyspraxia

Dyspraxia is also known as Developmental Coordination Disorder (DCD). The disorder affects physical coordination and affects the child's performance in various spheres of life. The children usually lag in activities like sports, drawing, studies, walking, crawling etc. 5)

5. Dyslexia

Dyslexia is also known as a reading disorder. Children diagnosed with dyslexia have difficulty in reading. The condition affects the part of the brain that processes language. Children face difficulty in pronouncing words, identifying letters and symbols. The presence of these symptoms does not affect the overall intelligence of the child, which means that the child can still excel in other activities.

The infidelity setback can be difficult for a relationship, but it can also positively change. Couples counseling can protect your relationship and ensure that it lasts a lifetime. Every marriage faces challenges from time to time. To survive those difficult emotional moments and emerge from them with a stronger connection, you may need to seek the assistance of Urbana Couples Counselors. You may need to enlist the help of a couples counseling Champaign. You can choose the style of marriage counseling most suitable for you by understanding the types of treatment available.

1. Incorporates emotional focus into therapy

Although originally designed for couples, marriage counseling has proven successful for families. Relationship difficulties can be caused by depression, but emotional-focused treatment should be examined in particular if depression is believed to be the cause. Treatment usually lasts only a short time as this is an emotionally focused therapy. This therapy involves transforming and expanding essential emotional reactions. A therapy session aims to improve the relationship between two people.

2. Methods of Gottman

Gottman Method researchers studied over three thousand couples and then applied the findings to clinical settings with a couples counseling Champaign over the last three decades. The Gottman Method encourages couples to connect, feel connected, and respect one another. These approaches can help you resolve a conflict if you are stuck in one. Communication becomes more effective, and issues are discussed peacefully. As part of couples therapy, the Gottman Method teaches you to create love maps, representing your partner's fears, tensions, joys, hopes, and histories. A feeling of fondness and adoration is built by expressions of respect and admiration.

3. Psychotherapy based on narratives

In narrative therapy, the focus is on externalizing concerns and isolating the problem from the person. Urbana Couples Counselors ask clients to construct a story about their troubles and help them rewrite the harmful parts. Realizing that the problem is a trait, not a person, provides a fresh perspective on the situation.

The narrative therapy process allows you to think about your situation in various ways, including cultural, political, or societal perspectives. When you present negative issues in narrative form, you become the story's dynamic. Changing the dynamic changes the storyline. You can find out about negative aspects of your past that might otherwise go unrecognized through narrative therapy.

4. Positive psychology focuses on positive emotions

Psychologists emphasize the importance of positive emotions, character traits, and positive institutions in promoting happiness by emphasizing various mental and emotional variables. When motivated by positive psychology, you can recognize situations as they happen and not retrospectively. By practicing this type of therapy, you gain the ability to concentrate on positive emotions and be present in the present moment. A lot of couples enjoy positive psychology.

According to experts, a person's interpretation of events determines their level of happiness. In retrospect, some people can perceive emotions they did not recognize when they occurred. This can be accomplished by using beepers or pagers. Beaming reminds the client to write down their current experiences. The client elaborates on these entries in their notebook the previous day. It is an exercise in being prepared to enjoy moments when they occur.

5. Imago Relationship Therapy

A combination of counseling and psychological techniques, Imago Relationship Treatment reveals hidden factors influencing your choice of partner. Your relationship with your partner will be more positive, loving due to this. The therapist sees the relationship's quarrel as a solution, not a problem. Taking the time to examine the disagreement is the key to resolving discord.

6. Analyzing your communication style

An inability to communicate effectively is the root of most relationship difficulties. Every partnership will experience conflicts, but you can turn conflict into constructive dialogue if you communicate your positions. It takes practice to master communication skills. Your companion may not see what you see as obvious. Instead of relying on each other's interpretation of your emotions and body language, you must express your thoughts.

It is possible to identify misinterpretations by observing how you and your spouse communicate. An effective way to avoid misunderstandings is through effective communication skills developed by a therapist. Although it may be strange at first, acquiring new communication skills will allow you to support and nurture your spouse with a couples counseling Champaign.

Final Thoughts

If you feel that you must seek counseling for your marriage by Urbana Couples Counselors, it might not be the wisest decision to do so alone. With the following list of approaches, you can select the most suitable for your situation. Nevertheless, you can do some things to improve your relationship if you feel it is slipping. Couples therapy can take various forms, depending on your circumstances. You and your partner will be more likely to agree on things if you understand the couples counseling Champaign.

Introverts are a group of people who are frequently misunderstood. They rarely interact with others; they are quiet and shy; being around a large group of people and talking for long periods drains their energy; they are constantly self-conscious of their words and actions; they prefer to be alone and are drawn to jobs that require some level of independence. You can look for a couples counseling Champaign for more details and knowledge.

Introverts are thought to account for roughly 40% of the global population, and because they can be quiet and reserved, predicting their next course of action can be difficult. They may be misunderstood as rude at times. Extroverts, on the other hand, are the polar opposite of introverts. Extroverts thrive in social situations, but introverts do not. Introverts may enjoy small conversations, but extroverts do not. There are many marriage counseling Urbana among which you can choose the best.

List of things you can perform to cope up with an introverted partner

1. Recognize the Differences

Knowing and comprehending the major personality characteristics is frequently claimed to assist couples to become more conscious of their partner's feelings and expectations. These distinctions should be acknowledged right at the start of a relationship.

2. Private Areas

Every person requires their personal space. When it comes to introverted spouses, one must leave them alone if they require it. Accept your introvert companion as they are. The most crucial recommendation for dealing with an introvert was to accept them for who they are.

3. Keep an eye on them.

It is important to know that communication, as well as affection, play a crucial role in any successful marriage. The other spouse must monitor their emotions and offer support as necessary.

4. Time to Process

According to numerous marriage experts, after inquiring about one's introverted partner's feelings or thoughts, one should provide time for internal processing.

5. Activities for Couples

Doing hobbies such as putting together a jigsaw puzzle or cooking a meal shoulder to shoulder might be a terrific way to manage with an introverted partner.

6. At Social Gatherings

At a social event or party, you must never leave them hanging or make them feel abandoned. At all times, make them feel safe and appreciated. While you may process with words outwardly, they tend to process internally without them, which requires them to translate for you, which takes time and work. This drives my hubby insane, based on personal experience.

7. Separate Social Spheres are also present.

Separate social spheres are thought to be healthy in partnerships, especially between introverts and extroverts. If you need to spend time with an introvert and they appear to be disengaged, do something "together" that doesn't involve face-to-face interaction, such as putting together a jigsaw puzzle or cooking a meal. There is no one-size-fits-all approach to dealing with introverts in your life.

8. Impression

Individuals who are braggarts and show-offs are often disliked by introverts. They can smell attempts to impress them from a mile away. Introverts, like everyone else, require human interaction. Going into social gatherings, however, our social energy tanks must be full. You should be with introverted people who might be lurking in dark places or replying to everyone around us in a robotic manner.

The more you can take charge at social gatherings, the longer you will be able to stay together with your partner, and the more you will enjoy and admire your ability to handle the issue.

9. Investing Emotionally

Make sure you show your introvert partner how emotionally committed you are to them. Introverts tend to be self-sufficient in a variety of ways. Introverts sometimes feel weary and need some alone. It is not that they don't enjoy being with you, friends, or family; it is just that they need to recharge themselves batteries to be fully present in your presence. This is a difficult lesson, but it is also one of the most important. Allow introverted people the opportunity to spend time alone without fear of being judged or reprimanded.

10. At parties, be with them.

Groups of people, especially large ones, drain the energy from an introvert to make them comfortable. Keep it quick if you must attend an event with a large number of people with your introverted spouse. And be prepared for your date to want to end the night following the experience of the gathering or party. Your introvert would appreciate it if you can spend time together at home or in a quiet setting.

Final thoughts

Introverts and extroverts appear to be drawn to one other, which is why introverts frequently date or marry extroverts. Introverts, on the other hand, can be difficult to understand, especially by extreme extroverted partners, due to their wiring. This is why it is crucial to remember the following advice on how to deal with them.

Couples counseling is an excellent technique to ensure that your relationship will last a lifetime. Every marriage faces difficulties at some point. It may be necessary to enlist the assistance of a third party and look for "relationship counseling services near me" to help you get through those difficult moments and emerge with a stronger connection. An overview of the many types of treatment will help you decide which style of marriage counseling is ideal for you.

1. Couples Therapy with an Emotional Focus

This type of marriage counseling was initially designed for couples, but it has proven to be effective for families. Although emotional-focused treatment is beneficial in most instances, it should be examined in particular if depression is regarded as the cause of relationship problems. This is an emotionally focused therapy, which is usually a short-term treatment. It promotes the remodeling and expansion of essential emotional reactions. It aims to strengthen your relationship with your partner.

2. The Gottman Technique

The Gottman Method is based on three decades of research and practice with over three thousand couples in clinical settings. The Gottman Method is a technique for increasing attachment, connection, and respect between couples. When you are stuck in a conflict, these approaches can help you resolve it. You and your partner learn to communicate effectively and to discuss issues peacefully. The Gottman Method of couples counseling teaches you how to create love maps, which are visual representations of your partner's fears, tensions, joys, hopes, and history. Expressions of respect and admiration build feelings of fondness and adoration.

3. Narrative Therapy

Narrative therapy is a pair counseling strategy that aims to isolate the problem from the person by externalizing concerns of concern. A therapist will ask you to construct a narrative about your troubles and then assist you in rewriting the harmful elements of the story. You obtain a new perspective on the situation by realizing that a problem does not define a person but instead is something that a person possesses.

Narrative therapy allows you to look at your situation from various perspectives, including culturally, politically, and socially. You become the story's dynamic by stating negative issues in narrative form. The dynamic has the power to alter the plot. Narrative therapy allows you to go into your past to uncover negative aspects that might otherwise go unnoticed.

4. Positive Psychology is a branch of psychology that focuses.

Good psychology promotes the idea that happiness is produced from various mental and emotional variables by emphasizing positive emotions, character traits, and constructive institutions. Positive psychology enables you to recognize good situations as they occur rather than in retrospect. With this sort of therapy, you learn to focus on good feelings and live in the present moment. Positive psychology is freeing and enjoyable for many couples.

Happiness, according to experts, is determined by one's interpretation of events. Some people cannot recognize emotions as they occur but can perceive them clearly in retrospect. Beepers or pagers are one method. The therapist beeps the clients to remind them to write down their present experiences. In a notebook for the prior day, clients expound on these entries. This exercise prepares you to appreciate moments as they occur.

5. Relationship Therapy with Imago

Imago Relationship Treatment blends spiritual and behavioral couples counseling practices with western psychological therapy procedures to reveal hidden factors influencing your match selection. You and your partner will be more equipped to relate to each other in a positive, loving manner as a result of this. Instead of seeing the couple's quarrel as a problem, the therapist sees it as a solution. The key to finding a solution to discord is to examine the disagreement.

6. Examining Your Communication Styles

The majority of relationship difficulties stem from an inability to communicate in healthy ways. Conflicts are bound to arise in any partnership, but by learning to communicate your positions, you can turn conflict into a constructive discussion. Communication is a talent that takes deliberate practice. What you think is evident to you may not necessarily be so to your companion. It is critical that you express your minds rather than relying on one another to read your emotions and body language, which might be misinterpreted.

Misinterpretation can be identified by looking at the communication methods you and your spouse utilize. A therapist can help you develop productive communication skills that will help you avoid misunderstandings. Learning new ways to communicate may seem strange at first, but it will aid you and your spouse in supporting and nurturing one another.

Final thoughts

If your marriage has reached the point where you believe it requires counseling, it may not be the best choice to go it alone. Selecting the appropriate couples counseling approaches from the list above can help you succeed. However, if you feel your relationship is slipping, there are some things you may do to improve it. Depending on your circumstances, a couple's therapy might take various forms. Understanding counseling champaign il is the cornerstone to a good relationship, and functional communication leads to better agreement between you and your partner.

Idealization can be explained as a mental or psychological process that attributes over positive characteristics in a person towards another person or a thing. It can also be explained as a way to cope with anxiety in which the affected views an object or a person as an example of perfection, or having exaggerated positive traits.

Idealization helps reduce anxiety by defending a person from his or her emotional conflicts that might have emerged in a relationship. Rather than dealing with the fear that the other is not perfect or their relationship might not work out, idealization makes the person live in a fantasy that everything is perfect and intact.

Idealization could help reduce anxiety in most cases, protecting the affected from his or her emotional conflicts, which might have emerged in a relationship. Idealization allows the person to keep living with the fantasy of perfection in place, rather than allowing him or her to deal with the fear that his or her partner is not perfect or that his or her relationship might not work for him or her.

How over-idealization could be bad for a woman?

It has been commonly observed that women devote too much effort to understanding how their partners in a relationship would feel about them. They want to be positively regarded by their partner, and also enjoy the feeling of being idealized to a lot of extend. This feeling of extreme idealization may turn uncomfortable when a woman starts expecting excessive or great things all the time that may be very unlikely to achieve or do.

Why it is important to have perceptions about partners?

If you search for a marriage counselor near me for a better understanding of idealization and how much is too much, you would know that perception of how women feel about their partner matter more than how both the partners feel about themselves and each other.

Being over-idealized develops greater chances of increased dependency by making a woman feel afraid of failing to live up to the expectations for her partner, which in turn could lead to her feeling unsecured. This further influences her freedom to act independently, and at healthy levels. It is adaptive and can compensate for the relationship and create further dependency.

Partner idealization that runs over normal has greater chances of creating an imbalance in a relationship and perceive value between the two. It can produce excessive expectations that can pose a greater threat to self and the relationship as well.

How can a marriage counselor help?

Idealization can occur when we generate too many positive illusions of our partner by maximizing his or her virtues and minimizing his or her flaws. These illusions can grow to the extent that we can overlay the actual traits of our partner with misguided beliefs and start assuming that his or her faults are minimal or nil. It is not that we start assuming that the person we lobe or is attached with is a saint, but are inclined to deem all their flaws and assume that they are unique and special. As long as this believes or idealization is somewhat realistic to a sustainable degree, there is no harm in assuming. But, when these thoughts and beliefs turn unrealistic, and we start lionizing our lovers or partners by creating special qualities in them that in actuality they do not possess, there is always the risk of disillusionment and disappointment. And, this can be dangerous at times.  

As marriage counseling Urbana, we understand that your relationship and marriage matter a lot to you. We understand that couples and you face marriages. In our marriage counseling sessions, we try to establish communication with you. 

If your marriage is in crisis due to over-idealization, we will delicately pursue the issue until we get you a breakthrough. Our counseling and coaching are focused on hope, which helps you re-built a healthy relationship. We even conduct workshops to resolve conflicts in marriages.

Relationships could always be tricky, and particularly with a married relationship, this holds hundred percent. Aside from our self, no other person in our lives can have so much influence on us, then our partner. Our partner knows us better than anyone else in our lives. As we get closer to each other with time, we can bask together in the warmth of love.

But, when things do not work in our favor, and situations can turn bad, having the support from the best marriage counselor near me, can be of great help.

Negative emotions can be as contagious as any dreaded disease. No one of us likes being suffering from nagging ailments and pain. But, with the proper care and attentiveness, we can diminish the symptoms.

Premarital counseling's name might surprise anyone. But with the times changing and the world moving hard at a fast pace, it is equally essential to go through Premarital counseling earlier before marriage rather than after marital counseling after hitting the rock. The scenarios in marriage are different for everyone and expectations to deal with also. After marriage, there might be shocks and surprises if one isn't aware of the better halves, so it's better to go through counseling and know each other well through a professional.

You can search online for a marriage counselor near me and get a list of good counselors to look for. These counselors not only understand the relationship but also focus on individual goals and aspirations. The counselors can see through the match if the individuals can spend the rest of their lives together in harmony or not. Be it arranged or love, marriages are all about compatibility and friendship. If the partners cannot understand each other before marriage, then life after marriage can be harsh. So it's better to find online by typing a marriage counselor near me and going for counseling.

Counseling doesn't happen only for married or married couples; it can be for anyone in a severe relationship facing any issue.

What are the general problems one faces in marriage?

If one generally gets married either out of love or arranged, the fundamental mistake is to get married quickly. This certainly generates a lack of understanding leading to several other issues later on in married life. Several questions arise before married life, like having boyfriends/girlfriends, working women, or being housewives; they want to have kids or not right after the marriage if one should live with the family or stay separately. These questions may arise in the partner's mind, but there is a lack of communication or miscommunication, so it's better to sort it out at first and then enter the new marital life without any baggage.

The Marriage counseling Urbana and Marriage counseling Champaign are places where the couples discuss the Premarital problems, and a solution is taken out. People across Maryland and Illinois in the US visit the Marriage counseling Urbana and  Marriage counseling Champaign to seek advice to start their marital life on a better note. So seeking help and preparing for marriage is everyone's right, and it should be treated that way only.

What happens in premarital counseling?

● In premarital counseling, both the couples are called into having sessions. 

● They are first asked the details of their relationship and their view about marriage and the afterlife.

● They are asked if they had been in a relationship or any previous marriage, their version about having kids, what they think about living with parents or moving out, their work-life, etc.

● The counselor even asks them private questions like communication, sexual intimacy, managing the finances, spiritual/religious beliefs, cultural differences, parenting and step-parenting, and other matters of a healthy relationship.

● Their goals and aspirations, along with arguments and disagreements, if any, are asked.

● Together with the three of them, try to solve the problems and make some amendments.

● If the couple counseling doesn't work, they are called for individual sessions as well, and then after a few sessions, a conclusion is drawn.

● After counseling, most couples get to understand each other better, and they move on to their next phase of life in peace and without hesitation.

What is the duration of premarital counseling?

The Premarital Sessions are generally for a month or two depending on the issues one has. The time of each session goes around one hour and a little more. For a few couples having more minor issues, the sessions get wrapped in 3-4 sessions, while a few who go through a lot in mind may require much more. It all depends on the couple and their issues.

It takes a lot for the counselor to go through a related discussion in full detail regarding their private and public life and goals and achievements. So it's better to take it in easily than to hurry up. Few couples even ask for a few extra days as they find it more reliable and relaxing.

Benefits of Premarital marriage counseling:

Now that COVID-19 vaccines are available for children aged 12 and up, some separated parents are faced with a dilemma: what to do when one parent wants their children to receive the COVID-19 vaccine, but the other parent does not. When it comes to giving their children regular vaccinations, parents can sometimes disagree. If the latest mumps outbreak in California taught us anything, it's that vaccines are essential. There are therapists in Champaign il for discussion.

 Vaccinations have recently been unfairly rocked as a result of some unwarranted media attention. Every parent wants what is best for their children. The truth is that getting vaccinated for your children is one of the most effective ways to protect them from some of the most heinous pathogens that can end up making them extremely sick or even kill them. This could be due to concerns about safety, religion, or other factors. The COVID-19 vaccine is authorised for children aged 12 and up. Some parents have been eagerly awaiting the possibility to vaccinate their kids, while others are opposed for the sake of themselves and their kids. Some parents are opposed to their kids receiving any vaccinations. Urbana counselling is best for counselling people.

What exactly is vaccination?

 Vaccination is a simple, secure, and efficient way to protect yourself from dangerous diseases before they infect you. It boosts your immune system and builds resistance to certain infections by utilising your body’s natural defences. Vaccines train one immune system to produce antibodies in the same way they do once exposed to a disease. On the other hand, vaccines do not cause disease or lead to an increased risk of complications even though they contain only weakened or killed forms of pathogens such as viruses and bacteria.

How does the vaccine work?

Vaccines instruct your immune system on how to produce antibodies that protect you against disease. Rather than identifying and treating illnesses, it is much perfectly safe for your immune response to learn this one through vaccination. Once your immune response learns how to treat the infection, it can often keep you safe for years.

From what diseases do vaccines provide protection? 

Vaccines protect against infectious diseases that can result in serious diseases and, in some cases, fatality. To prevent virus spread, it is critical to maintain a high level of immunogenicity in the population. Vaccines have wiped out deadly diseases like polio and smallpox.

Why are childhood vaccinations important? 

Vaccinations not only protect your kids from potentially fatal diseases like polio, tetanus, and whooping cough, and they also maintain other children safe by eradicating or greatly reducing chronic infections that used to disperse from child to child. Immunisation is a dormant or lessened copy of the bacteria that causes the disease in question. When kids are provided with a vaccine that contains a disease, their immune system, the body’s microbe machine, can produce protective antibodies from having the virus if they have been revealed to an actual illness. Vaccines have sparked debate about their safety over the centuries, but no compelling evidence of harm has been discovered. And, while any vaccine can cause a reaction in children, the key point to remember is that the benefits of vaccines much further outweigh the risks. Urbana counselling is best for counselling people.

Parents role in children healthcare!

Parental support is essential in a child’s healthcare coverage, so when a teenage adult (18 in most states) and a parent disapprove of a decision–making process, it’s critical to investigate the source of the disagreement and if there are methods to fill the gap. “Disagreement is sometimes based on a different understanding of facts and evidence,” English explained. “In these cases, it may well be possible to enhance the agreement by pointing out the evidence and supplying a more thorough interpretation of the facts.” This could include going over what the COVID-19 immunisation does or how they work, and the risks of getting the vaccine versus catching the coronavirus.

Conclusion

When it comes to vaccinating children, the spread of the flavivirus pandemic has sparked a lot of debate among married people and ex-partners alike. For many, whether a partner desires to be immunised or not is a controversial subject. However, this issue can be exacerbated further if the parents cannot agree on the best course of action when it comes to kids. This article aims to discuss the matter wherein parents disagree about whether or not their children should be vaccinated. There are therapists in Champaign IL for discussion. Vaccination is an important thing because it protects you from infectious diseases and increases or boosts one’s immunity system benefiting the body.

Boundaries establish the groundwork for how you want others to treat you. They foster a sense of mutual respect and reduce the chances of someone manipulating or using you. Boundaries also respect your desire for personal integrity and self-care. In our relationships, we all have boundaries, and failing to respect those boundaries can lead to animosity. You can look for couples counseling Urbana if you are having some issues with your partner. People who have good boundaries are more aware of their own needs. They also appreciate their individuality and do not sacrifice it for the sake of others.

Many individuals are familiar with the term "boundaries" but have no understanding of what they are. Taking a couples counseling Champaign can help you to have good relationships with your partner. You may prevent feelings of resentment, disappointment, and anger that arise when boundaries are not followed if you know how to develop and maintain appropriate boundaries.

1. Take out some time for yourself

Understanding why each boundary is essential to you and enhancing your emotional well-being is critical to successfully introducing and setting limits.

You can take some time to investigate your psychology. Often, people have experiences that make them feel uneasy, but they don't know why. Spending time to explore what is happening to you is the first step toward creating good boundaries in any situation.

2. Set up a framework

Boundaries vary depending on the sort of relationship. However, if you find it useful, there is no reason why you should not have a few fundamentals in place that can be adjusted as needed. Consider carving out an hour or two each weekend for yourself. This boundary may apply whether you live with a partner, have a hectic social schedule with friends, or are tight with your family. This can help you to enjoy some personal time. You can also join the marriage counseling Champaign for a good relationship.

3. Seek professional assistance.

Self-help techniques are not always sufficient. Therapy can assist you in recognizing the obstacles that make setting boundaries difficult. Your therapist can help you develop self-empowerment and assertiveness training abilities. They can also teach you healthy coping techniques to help you deal with the emotional distress of setting boundaries.

4. Begin with some small goals.

If you do not have many boundaries in place presently, the notion of adding more may seem daunting - so start small and gradually increase them. This allows you to move at a more leisurely pace while also giving you time to consider whether you are on the correct track or need to make some adjustments.

5. Feel free to add extras if you want.

Boundaries are already in existence in some elements of our lives. It is possible that imposing limitations will improve your way of living life.

6. Talk with your partner.

In the world of limits, communication is crucial, especially if someone frequently crosses yours. While you may need to express your concerns, these conversations do not have to be aggressive.

7. Learn to say no

No is a complete sentence and you should practice saying it. That fact may seem unfathomable, especially if you believe that saying "no" makes you a horrible person or a lousy friend.

8. Be social media savvy.

These platforms enable more excellent communication than ever before, but they have also encouraged a lot of boundary-blurring. There is some excellent oversharing going on the internet. Research reveals that more than half of us are anxious that relatives and friends share personal information or images that we don't want to be published publicly.

9. Maintain consistency with your boundaries

If you don't enforce your boundaries, they won't mean much. People may disregard your requests if they know you'll give in to their demands. Consistency entails sticking to your commitments, even if you don't feel like it at the time.

10. Know about discomfort

Setting boundaries, however, is not always pleasant. Even if the other person appears receptive, you may feel terrible about asking for what you require. Furthermore, certain people may disregard your boundaries. This criticism can be discouraging, especially if it comes unexpectedly. Keep in mind that this does not imply that you should give up. Discomfort is sometimes a necessary element of the maturation process.

Conclusion

Setting limits is difficult, but it is a necessary aspect of self-respect. To effectively set boundaries, you must first recognize and assert your demands. It would be best if you ideally announced yourself in a clear, concise, and unapologetic manner. This crucial talent can boost your self-esteem and improve the quality of your relationships if you learn and practice it.

Depending on the situation, many of us have a mix of boundaries. You may have rigorous work limits and more lenient ones at home or with family and friends. Different limitations may exist depending on a person's culture. For example, some cultures believe that sharing personal information is never appropriate, but others believe that sharing is always okay.

Understandably, living with bipolar disorder is not an easy task. But one must remember that when a person has bipolar disorder, they are not alone in it. Besides following the guidelines set by doctors and bipolar disorder therapists, one can also understand their symptoms and take steps to prevent or reduce them. There are specific steps necessary in other diseases, as a person with diabetes has to take insulin or a smoker has to take nicotine tablets. Taking some steps to become healthy and keeping things in check will help any patient control their mood, anger, and sudden outbursts.

Regular treatments are a must, indeed, but other everyday small steps can be undertaken by bipolar disease patients to take control of their life. The following few guidelines can help such patients take control of their life.

Familiarize with the disease.

Once diagnosed with bipolar disease, try to get yourself acquainted as much as possible with the condition. Learn and read about it in-depth. Read up on all the symptoms and the ways to recognize them on their onset. Also, learn about the different treatment options which are available for various symptoms. Also, if they are symptoms that can be controlled and know how they can be held. Once you have read information and gain some knowledge about your own disease, ask questions from your doctor and collaborate with them to gather more knowledge. Don't be shy of telling them what is on your mind and let them know what you are comfortable or uncomfortable with.

Keep track of your own moods and symptoms.

To remain healthy with bipolar disease and live everyday life, the patient needs to closely monitor themselves and understand themselves the most. These are usually known as triggers, which set off a reaction. These can be episodes of depression or anger or anxiety which can lead to such after-effects. One can often dismiss these as mood swings, but there can be underlying reasons to consider their symptoms or triggers. Always talk to your doctor once you have recognized something and work with them to understand and analyze a situation more. You should also keep an eye out for your sleeping patterns, energy levels, and different thoughts processed by you at other times of the day and their impact on your physical and mental health. If you understand these small triggers or symptoms, then it will become very easy to manage yourself.

Some triggers can include stress, financial difficulties, lack of sleep, changes in season, changes in the environment, different sleeping patterns, etc. Also, some typical onset of symptoms can be frequent headaches, lack of sleep, too much or too few conversations with others, people around you feel irritating, you have stopped things you would regularly do like going for a jog, cooking your own meals, watching your favorite show, etc. As soon as these symptoms or onset present themselves, you must have a backup plan. This can be talking to a person who understands you and your disorder, long 8 hours of good sleep, go see your doctor, talk to your Champaign therapist, go outside more, exercise, do something fun, play games, listen to music, etc.

Create a backup plan

Even if you are trying your best and doing all things right, everything cannot go right in life. So always have an emergency backup plan if required to fall back to. This plan should consist of the list of contact numbers of doctors who are working with or whom you can contact, the medications required, the symptoms for usual triggers that can be causing this, and their relative solution.

Join an outreach program

Bipolar disorder can seem very lonely, primarily due to social taboo, but you don't necessarily need to isolate yourself. There are always family members, friends, colleagues who are ready and happy to help. Even chatting up with them can perk up your mood. Try joining a bipolar disorder support group where you will find many like-minded people. People who understand you and sympathize with you since they face the same things. You can learn from them, understand what works or doesn't, know about doctors, etc. You may even find new friends, which is never a bad thing!

Have an active lifestyle

Bipolar disorder is characterized by untimely mood swings and uncontrollable behavior. That is also precisely why you should try to bring discipline into your life and build a structure around it. Create a timetable for doing things, everyday tasks, making it less likely to have possible triggers. Also, start exercising since it is the best natural medicine. Exercise uplifts mood and is suitable for health. So making exercising a habit can always help an individual control themselves better.

Conclusion

It may seem complicated, and you may feel lonely, but you are not the only one. There are others out there too who are facing the same thing, so you should not feel low about it. Just like any other disease if you follow some guidelines along with those set by doctors you can also adjust to life and start living normally. If you ever feel like you need to talk to someone contact your local therapists in Champaign.

Dialectical Behavioral Therapy (DBT) is considered one of the most effective treatment options for borderline personality disorder (BPD) and other mental health disorders. As an evidence-based treatment, DBT combines cognitive and behavioral therapists to help people regulate emotions, transform negative thinking patterns, and change unhealthy behaviors.

How did DBT develop?

Dialectical Behavior Therapy (DBT) was created by Marsha Linehan, Ph.D., and colleagues in the late 1980s when they discovered that cognitive-behavioral therapy (CBT) alone did not work as well as expected in patients with BPD. Dr. Linehan, her team, and others have developed a treatment that meets the unique needs of these individuals.

DBT strategies

DBT teaches you four strategies that can help you change your behavior.

1. Mindfulness. Mindfulness skills help you center yourself in the present moment, whether you are meditating or simply sitting and breathing. It's an essential part of DBT, as it can help you be more aware of and in charge of emotional situations to move through them effectively. 
   
   
2. Distress tolerance. The concept of Distress Tolerance is the ability to accept and endure both emotional and physical distress (e.g., life's inevitable stressful events) without becoming overwhelmed with anxiety or discomfort. By learning how to handle being in a state of emotional distress, people can better control their own lives and not live out their problems through negative behaviors.
   
   
3. Interpersonal effectiveness. In DBT, interpersonal effectiveness is the skill to be able to manage relationships productively. This includes the ability to communicate effectively and identify strategies that will help you maintain desired relationship outcomes, as well as the ability to set boundaries. 
   
   
4. Emotion regulation. Emotion regulation is a set of skills you can learn to help you manage your emotions more effectively. The skills include identifying, naming, and changing emotions, as well as deepening and broadening them.

Aside from individual therapy sessions, DBT is often offered in group settings.  With guidance from experienced professionals, the group can offer an outlet for compassion, self-development, and learning strategies to cope with life stressors.

Is DBT right for you?

Although most DBT research has focused on its effectiveness for people with borderline personality disorder,  it may also be effective in treating: 

• Attention-deficit/hyperactivity disorder (ADHD)
• Bipolar disorder
• Eating disorders (such as anorexia nervosa, binge eating disorder, and bulimia nervosa)
• Generalized anxiety disorder (GAD)
• Major depressive disorder (including treatment-resistant major depression and chronic depression)
• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)
• Substance use disorder

The bottom line

Overall, DBT helps clients find healthy ways to cope with problems while building skills that enable them to get the most out of life. If you or a loved one might benefit from DBT, it's essential to talk with a healthcare provider or mental health professional trained in the approach

School can be a source of support, belonging, learning, and community for kids. But for some, going to school can become challenging or distressing more than anything. According to the Anxiety and Depression Association of America (ADAA), school anxiety affects around 2% to 5% of school-age children.

If your child struggles with school anxiety, consider the following seven tips to see how you can best support them:

1. Have a discussion. Use their concerns as an opportunity to have an open discussion about what's causing them to feel anxious. Provide a supportive, safe place for your child to talk about school and what they're struggling with. While talking with them frequently, you have a chance to resolve issues before they escalate. 
   
   
2. Practice relaxation techniques: Talk to your child about strategies that help them feel calm. Deep breathing, guided imagery, and mindfulness are essential relaxation strategies that kids can practice at home and utilize in school. On the other hand, relaxation strategies could include things they can do after school-like spending time with particular friends, listening to music, playing outside, or watching their favorite movie.
   
   
3. Promote a consistent routine and structure: Anxious children benefit from predictable home routines. Avoid over-scheduling, as this can increase stress for anxious kids, and put specific morning and evening routines in place.
   
   
4. Role-play different scenarios. Once you’re aware of which situations at school cause your child to feel overwhelmed or anxious, rehearse potential responses and actions they could take. Over time, they’ll feel less anxious and more prepared to handle these situations as they arise. If your child is nervous about meeting new classmates, for example, you can ask your child questions and give them examples of how they can say hello and introduce themselves.
   
   
5. Stay mindful of your emotions. As a parent, it's hard to see your child having a hard time. You want to help, alleviate their stress, and reassure them. And although you can't control their emotions or every stress-provoking scenario they come across, you have a significant influence on how they respond to them. Kids look to your moods and reactions for clues on how they should handle stress.
   
   
6. Encourage good sleep hygiene: Sleep deprivation exacerbates symptoms of anxiety and stress. Develop good sleep habits, such as sleeping in a quiet, dark room and keep a regular bedtime schedule, including weekends.
   
   
7. Talk to the school guidance counselor. Meeting with the school counselor not only helps your child but can reassure you as well. They may present different options to you, like checking up on your child throughout the day or share other suggestions and strategies. 

Takeaway

Each child experiencing anxiety does so in their unique way. Learning about your child's specific experience can help you to be effective advocates and thoughtful parents. While school can sometimes be a challenge for kids, they can overcome the difficulties with the proper support.

Cognitive Behavioral Therapy (CBT) is considered to be the gold standard of psychotherapy for a number of reasons. As one of the best treatment options available for various mental health conditions, CBT aims to help you recognize and modify harmful thoughts, emotions, and behaviors. Although this technique has been around for some time now, it continues to be a viable and effective option for many who suffer from depression or anxiety.

The cycle of thoughts and behaviors

Here’s a closer look at how thoughts and emotions can influence behavior:

• Negative or unhelpful thoughts cause emotional distress.

• The distress you experience as a result of these unhelpful thoughts ultimately leads to unhelpful or harmful behavior.

• Over time, these thoughts and behaviors become a pattern.

CBT addresses these specific patterns to help you deal with stressors and problematic situations as they arise so you can better manage them now and in the future.

CBT strategies

So, how does one go about reworking these patterns? CBT involves the use of many techniques. Your therapist will work with you to find those that work best for you.

Overall, the goal of these techniques is to replace unhelpful or self-defeating thoughts with more encouraging and realistic ones. Here are some of the most popular strategies used in CBT:

Goal setting. Setting goals is one of the first and most essential steps in CBT. Your therapist will work with you to identify your goal, distinguish between short and long-term goals, set SMART goals, and guide you throughout the process to get to the desired outcome.

Journaling. You may be asked to keep track of any negative thoughts or beliefs that occur between sessions, as well as how you handled them. This is also a great way to practice new skills and address any difficulties you come across. 

Cognitive restructuring. This involves analyzing and modifying any cognitive distortions (also known as thinking errors) that are affecting you— such as black-and-white thinking, jumping to conclusions, or catastrophizing. 

Thought recording. In this technique, you’ll come up with unbiased evidence supporting your negative belief and evidence against it. Then, you’ll use this evidence to develop a more realistic thought.

Practice new skills. Homework is one of the most important aspects of cognitive-behavioral therapy because it helps you practice the skills you've learned in session. You may start practicing new coping skills, relaxation techniques, or rehearing new thinking patterns when you're in a stressful situation or faced with a trigger.

Situation exposure. In most cases, CBT is a gradual process that guides you in taking the steps needed for behavior change. For example, if you're afraid of public speaking, you might first practice getting up and talking in front of only one or two people. As time goes on, you might work your way up giving speeches in front of larger crowds.

What can CBT help with?

CBT can be effective as a short-term treatment that teaches people how to modify their thoughts and beliefs. CBT is used in treating a variety of conditions, including

• Addictions
• Anger issues
• Anxiety
• Bipolar disorder
• Depression
• Eating disorders
• Panic attacks
• Personality disorders
• Phobias
• Stress management

Takeaway

Cognitive-behavior therapy can help you view yourself and your issues in a new light, and help you make lasting change. If you feel that you could benefit from CBT, contact a CBT therapist or counselor to see if it’s right for you.

If you’ve ever experienced trauma, anxiety disorder, or panic disorder, then you may have realized just how much it can control you.  For many people, exposure therapy may be a way to regain that sense of control, and ultimately overcome your fears.

This article covers the basics of exposure therapy, how it can help, and what you can expect if you're suffering from severe anxiety or phobias.

What is exposure therapy?

Exposure therapy is a psychological technique that involves gradual, controlled exposure to the thing you're afraid of through repeated and prolonged contact. With the guidance of a professional, you'll ultimately feel more confident in your ability to cope with the fear and get past it. 

How does exposure therapy work?

Typically, when someone experiences an anxiety-provoking fear, they’ll go out of their way to avoid any reminders of it. Although avoidance provides temporary, short-term relief, this pattern only strengthens the fear itself. 

 Exposure therapy aims to reduce those irrational fears that someone experiences once they've assigned them to an object or situation by gradually exposing them to various aspects of it. 

Together, the therapist and client work to define the best treatment method based on their experiences and present circumstances. While it's meant to help regain a sense of control, exposure therapy actively confronts a person's fears and anxieties, so it must be done incredibly carefully by a trained therapist. 

What techniques are utilized?

Exposure therapy can take several different forms to promote the reduction of distressing emotional responses. Generally, these methods can include:

• In vivo exposure: During in vivo exposure, a person will confront a phobia or fearful situation in real-time. For example, if someone has a phobia of enclosed spaces, they may gradually work their way up to riding in a crowded elevator.
• Imaginal exposure: If a real-world exposure isn't feasible, a therapist will guide someone in confronting it mentally by picturing it in their mind. Imaginal exposure is commonly used for complicated or dangerous scenarios-such as combat-related PTSD.  Visualizing the origin of fear or anxiety with a therapist can reassure someone that they're safe and ultimately reduce feelings of distress.
• Virtual reality exposure: Virtual reality, like imaginal exposure, is a tool that can be used to help people confront fears and worst-case scenarios. For example, someone with a crippling fear of flying can take a flight virtually in their therapist's office, using equipment to replicate the same sounds, sights, and smells they would experience if they were actually on a plane. 

• Interoceptive exposure: The technique of interoceptive exposure involves creating bodily sensations closely resemble those associated with panic and anxiety. Despite being harmless, these sensations would cause a lot of distress to someone with anxiety or panic disorder. 

Who can benefit from exposure therapy?

Exposure therapy can help treat a variety of anxiety and fear-based disorders, including:

• Phobias
• Panic Disorder
• Social Anxiety Disorder
• Obsessive-Compulsive Disorder
• Posttraumatic Stress Disorder
• Generalized Anxiety Disorder

How can it help?

Based on a significant amount of research, exposure therapy has proven to be a safe technique that promotes the following:

• Habituation: A natural process that happens over time; habituation is when a person finds themselves responding less to feared situations or stimuli. 

• Extinction: Exposure can help reduce or weaken the association between the feared object or situation.

• Self-efficacy: Exposure therapy can help show someone that they can confront their fears and manage discomfort. 

• Emotional processing: Throughout treatment, a person can adopt more helpful, realistic beliefs about their fears, ultimately becoming more accepting and comfortable with them.

Taking the next step

Although there are different ways to deal with trauma and many different exposure therapy types, the key is to find a mental health professional who can execute the most suitable treatment for your situation. When done efficiently, the outcomes can be life-changing.

We all have things we're afraid of. But one common fear, in particular, has now taken on new meaning throughout the coronavirus pandemic.

Experts are growing concerned that people with a fear of needles, also known as Trypanophobia, may avoid getting the COVID-19 vaccine. Someone who identifies with this fear may endure extreme dread and anxiety when hearing or thinking about getting the vaccine. They may also avoid or refrain from getting necessary medical care as a result. 

Alongside extreme anxiety, other symptoms of Trypanophobia can include:

• dizziness 
• fainting 
• insomnia
• high blood pressure
•  elevated heart rate
•  feeling emotionally or physically aggressive

Whether your needle phobia is keeping you from getting the COVID-19 vaccine or causing distress about it, here are 6 ways to overcome it:

1. Seek professional help. Some mental health professionals are experienced in helping people with phobias and can help you better understand your fear and guide you in learning new coping strategies. 
   
   
2. Tell the nurse about your anxiety before getting the shot. If you feel that your fear is so severe that you're at risk for fainting, inform the nurse. There may be specific products available or techniques they use to reduce the risk- like having you lay down instead of sitting upright. Some vaccination centers may allow you to bring someone for support if you feel that would be helpful. Be sure to ask ahead of time! 
   
   
3. Distract yourself. You could choose to watch a video on YouTube, listen to your favorite song, or point out all of the blue objects in the room. Remember, the entire process only takes a few seconds, so choose something you could focus on beforehand.  
   
   
4. Associate the vaccine with positivity. Pay attention to some of the pictures people post after getting their vaccine. This tricks your brain into associating positive feelings with the vaccine. Remember, the more grateful posts, stickers, selfies, you see, the better!
   
   
5. Practice mindful exercises. Not only do anxiety and stress have an exhausting impact on your body, but it won’t make the appointment any easier to get through. Consider utilizing various relaxation techniques like deep breathing or short meditations to calm your nerves before and during your appointment.
   
   
6. Focus on the benefits of the vaccine. Many of us will find that the anticipation of receiving the vaccine is more stressful than the actual event itself. In the case of COVID-19, getting a vaccine means we're one step closer to returning to normal. Remind yourself of this whenever you feel any anxiety or nervousness arise; it'll shift your perspective and ultimately make it a less stressful experience for you.

Takeaway

It's OK to be nervous! Focus on the benefits, practice relaxation strategies, and get professional help if you need to.  It'll be over before you know it, and you'll (deservingly) feel a sense of accomplishment and pride knowing that you're doing your part. 

Sensorimotor Psychotherapy (or SMP) is a body-centered approach that aims to understand how the mind, body, and relationships work together to treat the somatic symptoms of unresolved trauma. While traditional talk therapies rely on the individual's verbal account of their situation, this type of therapy focuses on the person's physical experience to improve mental health.

What is Sensorimotor Psychotherapy?

SP is a comprehensive treatment approach developed by Pat Ogden, Ph.D. This method integrates sensorimotor processing with cognitive and emotional processing in treating trauma. 

In other words, SP utilizes a person's body, mind, and emotions to manage and relieve physical sensations associated with trauma.

By focusing on the body first, rather than thoughts and feelings, SP addresses the impact the trauma has had on the body, which facilitates emotional and cognitive processing in turn. 

When is Sensorimotor Psychotherapy Beneficial?

When used for trauma and attachment-related issues, SP can help turn a  traumatic memory into a source of self-awareness and strength. This gentle, integrated approach provides a powerful therapeutic tool for:

• Anxiety 
• PTSD
• Difficulty concentrating due to overwhelming thoughts or uncomfortable physical sensations
• Inappropriate emotional reactions that are distressing or disturbing
• Finding it difficult to enjoy life or feel hopeful
• Childhood trauma, including neglect, abuse, or toxic parent
• Trouble keeping a job, a family, friendships, and other relationships
• Feeling detached from yourself and your relationships

How does Sensorimotor Psychotherapy work?

A typical session looks different for everyone, as they depend on your unique needs and capacity for processing trauma. Additionally, it’s based on a therapist’s level of training. Generally speaking, there are three significant steps toward promoting better health:

1. Safety and stabilization: Your therapist will work to identify any physical and mental connections that have been “clocked” or “frozen”. While maintaining a safe, controlled environment, this phase helps highlight the body's response to specific memories, thoughts, and emotions.
   
   
2. Processing traumatic memories:  If you feel ready to speak about the trauma, your therapist may ask you to recall the period of time leading up to the incident. As you do this, your therapist will pay attention to any significant emotional or physical reactions you're experiencing. For example, if you report feeling angry, your therapist may ask you where in your body you feel that anger (your eyes, throat, chest, etc.).
   
   
3. Re-integration: This phase includes strengthening newly restored connections through mental practice, physical exercise, and mindfulness to promote a continuous triumph over the experience.

Takeaway

Therapist and client collaboration is essential to successful treatment outcomes. SP can ultimately help you address and overcome any unresolved feelings, behaviors, and thoughts that are disrupting your life.

As restrictions lift and our freedom slowly returns, some of us may be feeling differently than we thought we would for things to go back to normal. Regardless of whether you're feeling nervous about socializing after months of spending time alone or excited about returning to a more active role in society, here are seven tips to help you throughout this transition: 

1. Set healthy and flexible boundaries.  Identify your comfort zone or your window of tolerance, where you can work, live, and socialize within. As time goes on and you adapt, you can adjust it as needed. That recovery and reentry is not a jump-in-the-pool experience; but more of a slow, gradual progression. 
   
   
2. Consider your new priorities. For some of us, self-isolation was an incentive for self-discovery. It required us to pause and reflect on how we spend our time, energy, and money. Perhaps you've learned to value your alone time or discovered that you'd rather stay in on a Saturday night than go out. Take some time to reprioritize and build habits that align with your values.
   
   
3. Plan and think ahead. If you're worried about seeing certain people or are nervous about interactions at work, take a step back. Social anxiety has been on the rise since the start of the pandemic. Allow yourself to evaluate what things might make you feel socially anxious or insecure. Play out these scenarios and ask yourself what you can do to establish some grounding or safety sense. A small amount of exposure to social situations at a time will ultimately help you adjust.
   
   
4. Adjust your routine. Just as it took all of us some time to adapt and find ways of coping when lockdown began, we should expect that it'll take some time to find our way back. If you're returning to work, try to get into your morning routine at home beforehand-meaning waking up at a particular time, getting dressed, and planning for your morning commute. If you don't have any upcoming changes to your schedule, maintaining a routine and staying consistent with your time is always healthy.
   
   
5. Allow yourself to feel worried or anxious. Uncertainty has been a significant theme throughout the last year. And as things start to shift, it's no different. It's normal to feel anxious or nervous, so embrace those feelings and validate yourself for having them. You may benefit from writing out your thoughts or talking to a friend. Chances are, they'll feel similarly.
   
   
6. Practice self-care. You may feel that you have lost control of many things over the past several months, but it is essential to recognize the things you can control and take full advantage of them-such as self-care. It's necessary to take care of yourself to build resilience to change and manage daily stressors. Remember to take breaks throughout your day, and set aside some time for things you enjoy!
   
   
7. Ask for help when you need it. If your levels of stress and anxiety start to interfere with your job, relationships, and other aspects of your life, please consider working with a mental health professional. They’ll help you cope with your symptoms and support you throughout this transition.

Envy and jealousy are two emotions often confused for one another as they are similar in nature. However, there is a difference between the two. So how do you tell them apart?

Let's take a closer look at the difference between envy and jealousy and what makes them similar.

What is envy?

The definition of envy is pretty straightforward: It's the desire for what someone else has that you'd like to have yourself. For example, if you envy your sibling for settling down and starting a family, you may blame them for their "unfair advantage." Or, you may begin to feel ashamed, inadequate, or unworthy of having what they have. 

Despite being an uncomfortable emotion, envy serves a purpose. If we emulate people we perceive as more successful than we are, envy can be a powerful motivator in achieving our goals. The trick is to keep envy within a healthy range rather than suppressing it. Examine the underlying shame or discomfort that comes with it with an open, curious perspective. 

We tend to envy people regardless of our relationship with them. Although the feeling itself is more prominent when it comes to a family member or a friend, it's not uncommon to envy people we'll never know-like celebrities or extraordinarily successful, wealthy, beautiful, or intelligent people. 

It is envy's irrationality that marks the most significant difference between envy and jealousy.

What is jealousy?

Jealousy is a complex, painful emotion in comparison to envy. Simply put, jealousy is driven by a fear of loss, specifically in relationships. We grow suspicious of other people's intentions to protect what we already have. 

For example, you may feel jealous when you see your husband joking around and laughing with a co-worker you didn't know about. In this case, jealousy arises due to the threat this co-worker brings to your relationship. 

Although jealousy is often used in the context of romantic relationships, it can arise in any relationship-whether it's a sibling getting more attention from a parent or a colleague receiving more praise from your boss. If envy can promote motivation to achieve a goal, jealousy can motivate us to preserve and value our relationships.

Similarities between envy and jealousy

It's easy to understand why the two get mixed up-both envy and jealousy have the power to bring up our deepest insecurities and anxieties. They can be a source of anger, hurt, and aggressiveness. In a sense, both are necessary emotions. But if ignored or suppressed for too long, the resentment can bite away at our mental wellbeing.

If you feel that your envy or jealousy is uncontrollable, consider working with a licensed therapist. These feelings can result in low self-esteem, depression, and increased anxiety if ignored. Understanding these emotions is the first step in overcoming them.

How Overthinking Can Cause Negative Thoughts to Spiral Out of Control

Are you an overthinker? If you are, you know how quickly your thoughts can spiral out of control. 

Overthinking can grab hold of us before we recognize it. This is why it's essential to recognize the process of our thoughts, and how they contribute to the way we feel and behave. 

What it means to be an "overthinker"

Overthinking is the act of mentalizing excessively and compulsively about a person, event, or situation. Someone that overthinks tends to think in extremes or absolutes, which can lead to several negative emotions. For example: if you fail an exam, your thoughts quickly turn into "I'm a complete failure – I will never succeed in life." One negative thought spirals into another one. So at what point does it get out of control?

Automatic thoughts

It's hard to identify what that one thought was that started the spiral most of the time. They happen so quickly; they're known as automatic thoughts. These automatic thoughts "pop up" in your head; you don't have to do anything to make them happen; they just happen. But once you start to pay attention to your triggers or what caused the thought to appear in the first place, you'll be able to catch it before it gets out of control. 

Think about it this way: Negative thoughts are "appealing" to the mind. Naturally, we pay more attention to the worst-case scenarios, or potential threats, much more often than positive ones. Why? It's our mind's way of protecting ourselves. So once we give a negative thought the attention it's craving, we get caught. Our minds become confined in an ongoing process of "figuring it out."

Let's say you have plans to meet up with a friend for lunch. They're ten minutes late. They haven't texted or called. You reach out to them again, but no reply. As you're sitting there waiting, you might find yourself thinking:

• “What if they’re ditching me”? 
• "They're so inconsiderate."
• "This stuff always happens to me."
• "Well, I don't blame him for not showing up. Nobody wants to hang out with me."

As time goes on, you find yourself caught in a spiral of unrealistic, negative thoughts and worst-case scenarios. 

How does overthinking influence emotions?

Overthinking causes feelings of anxiety, depression, amongst other negative emotions. Negative thoughts heighten these emotions. For example, if your thoughts about your friend continue, you may start to feel:

• Physically anxious-heart rate increasing, tightness or chest pain, muscle tension, or light-headedness. 
• Irritated 
• Angry or resentful 
• Bad about yourself 

Like negative thoughts, stress and anxiety don't necessarily respond to our efforts to control them. The more you try to push your anxiety away, the stronger it gets. If we take the lunch example into context, you might start feeling disappointed, angry, or irritated about your friend not showing up. 

Acting upon your emotion

These thoughts and feelings may also affect your behavior. For example: 

• If you’re feeling irritated with your friend for ditching you, you might send him an angry text and criticize them for being flakey.
• You may also decide to give him the cold shoulder next time you see them. 
• You decide to stop hanging out with this person altogether. 
• Or, you may even yell at a stranger for driving too slowly on your way home. 

Putting a stop to the downward spiral

If you notice yourself constantly getting stuck in these cycles of overthinking, consider working with a licensed therapist or counselor. Cognitive-Behavior Therapy is an evidence-based, practical approach for obsessive thinking, worry, and rumination. They can support you in managing your overthinking and letting go of any unhelpful, negative thinking patterns. 

We all have a natural tendency to procrastinate. But while some people can accomplish their work with ease, others struggle to stay on top of their ever-growing to-do lists. And at the end of the day,  procrastinating results in unnecessary stress and tension.

We all have long, tiring days where we feel more irritable and react too quickly. And while overreacting to minor inconveniences can appear as a personality trait to some, it's an entirely natural occurrence that we all experience. 

Although it's completely okay to feel your emotions and want to explode from time to time, it doesn't always feel great, nor does it help the situation. If you've been told that you're "too sensitive" or "overthink things," you know how intense and overwhelming it can be. But how do you know if your emotional response is appropriate or if you're overreacting?

Check out these 5 signs to get a better understanding:

1. You’re stressed or anxious. The psychology of overreacting explains that people overreact to protect themselves against threats. When we perceive a "threat" to our wellbeing, the body activates the stress response. Stress hormones such as cortisol and adrenaline are released to prepare you to either fight the potential threat or run away from it. Your heart starts racing, your body temperature increases, and you may even experience physical symptoms like stomach aches. While this response helps avoid a car accident, it can also cause you to overreact to an insult. 
   
   
2. You didn’t sleep well. Sleep helps us restore our emotional brain circuits to prepare us for the next day. And without quality sleep, research shows that the vibrant centers of the brain are 60% more reactive. The brain finds it more challenging to put emotional experiences or triggers into context and produce appropriate, rational responses. 
   
   
3. You’re hungry. Although it doesn't excuse unhealthy behaviors, hunger does play a role in the way we feel.  When you haven't eaten for a while, your blood sugar decreases, triggering the same stress hormones released when you're anxious, stressed, or sleep-deprived, which can cause aggression or other impulsive behaviors. 
   
   
4. You were triggered. Everyone has their triggers, meaning we can all be overly sensitive to specific criticisms, fears, etc., based on our past experiences. What can seem like a minor insult to some can be a trigger that releases years' worth of pain for others. When this happens, we tend to have a more significant reaction than the moment deserves. Some people take these overwhelming emotions out on those around them, while others turn inwards. 
   
   
5. You’re a highly sensitive person. Being an HSP has its pros and cons. You may be easily offended by those who don't mean any harm or misunderstand their intentions. Highly sensitive people become overwhelmed by tension, aggression, and conflict more than others. On the other hand, your sensitivity can be viewed as a natural strength. You're more likely to empathize with others, be deeply moved by beauty, and have a rich, complex inner life. 

Overreactions can also appear as:

• Dissociation-or severe anxiety that separates you from the present moment
• Perfectionism
• Trouble accepting the current situation or circumstances
• Difficulty recognizing other perspectives

These signs of overreacting don't mean your feelings aren't valid. However, you may benefit from finding ways to manage and express your feelings productively. Not only will it help you feel in control of your emotions, but it'll benefit your mental health in the long run.

If you experience any of these signs frequently or find that they disrupt your day-to-day functioning,  you may benefit from working with a mental health professional. CBT or Cognitive Behavioral Therapy is a type of therapy that helps you recognize and understand the connection between your thoughts, emotions, and behaviors. 

The good news is, procrastination is a habit that you can change. To get started in overcoming those daunting, easily-avoidable tasks, consider the following 7 tips: 

Identify negative or unhelpful thoughts. If calling yourself a "lazy procrastinator" or a "failure," your first effort should be to drop the labels. So when you notice any negative thoughts or beliefs about your ability to get something done, practice self-compassion instead. Turn a thought like "I'm never going to get this done" into "I'm doing the best I can right now.”

Think "I get to do this" rather than "I have to do this." If we feel forced or pushed to do something, it's much easier to put it off. Similar to challenging self-defeating or negative thinking patterns, try to reframe the task as an opportunity rather than a chore.

Example:” I don’t have to wash the dishes today; I get to wash the dishes today." With time and repetition, you'll naturally start to view the chore as an excuse to take a break from work or listen to your favorite playlist. 

Start small. Thinking about all of the things you need to do can quickly become overwhelming- leading to more procrastination. If you don't know where to start, break things down into smaller, individual steps and write them down. Remember to consider how long it would take you to complete each step and cross it off once you’re done. Even the smallest of steps can feel rewarding!  

Consider the Zeigarnik Effect. If thoughts about an unfinished project have kept you up at night, you’ve probably experienced a psychological phenomenon known as the Zeigarnik Effect, or the natural tendency to remember incomplete tasks rather than the completed ones. The thoughts that constantly pop into your mind serve as reminders but also create mental tension. To put the Zeigarnik Effect to use, take the first step towards your goal, no matter how small. If you can begin focusing on something for just a few minutes, the brain's desire to complete it will take over. 

Discover your “peak times.” Tackle the most complicated tasks during your peak times. Everyone has different peak hours. Are you more productive in the mornings or the evenings? Figure out when you work and feel your best and tackle the most complicated tasks during those times. Not only will you improve your productivity, but you’ll save your energy for the things you want to do. 

Try a "power hour."  A power hour consists of putting away all distractions and working in parts of time (ex. 1 hour),  followed by short rest periods. Remember to balance focus time with relaxation for maximum efficiency.

Turn tedious tasks into appealing ones. Ask yourself, "How can I make this dreadful chore into something more enjoyable?" Whether you turn it into a competition with yourself or schedule time for a hobby afterward, there are various ways to trick your mind into believing something is more appealing than it is. Find what grabs your attention and utilize what strategy works best for you.

Breaking the procrastination habit isn't easy.

And while it might not be entirely avoidable, sometimes the most important thing you can do is get started.  Remember, every step you take is progress!

We all have long, tiring days where we feel more irritable and react too quickly. And while overreacting to minor inconveniences can appear as a personality trait to some, it's an entirely natural occurrence that we all experience. 

Although it's completely okay to feel your emotions and want to explode from time to time, it doesn't always feel great, nor does it help the situation. If you've been told that you're "too sensitive" or "overthink things," you know how intense and overwhelming it can be. But how do you know if your emotional response is appropriate or if you're overreacting?

Check out these 5 signs to get a better understanding:

1. You’re stressed or anxious. The psychology of overreacting explains that people overreact to protect themselves against threats. When we perceive a "threat" to our wellbeing, the body activates the stress response. Stress hormones such as cortisol and adrenaline are released to prepare you to either fight the potential threat or run away from it. Your heart starts racing, your body temperature increases, and you may even experience physical symptoms like stomach aches. While this response helps avoid a car accident, it can also cause you to overreact to an insult. 
   
   
2. You didn’t sleep well. Sleep helps us restore our emotional brain circuits to prepare us for the next day. And without quality sleep, research shows that the vibrant centers of the brain are 60% more reactive. The brain finds it more challenging to put emotional experiences or triggers into context and produce appropriate, rational responses. 
   
   
3. You’re hungry. Although it doesn't excuse unhealthy behaviors, hunger does play a role in the way we feel.  When you haven't eaten for a while, your blood sugar decreases, triggering the same stress hormones released when you're anxious, stressed, or sleep-deprived, which can cause aggression or other impulsive behaviors. 
   
   
4. You were triggered. Everyone has their triggers, meaning we can all be overly sensitive to specific criticisms, fears, etc., based on our past experiences. What can seem like a minor insult to some can be a trigger that releases years' worth of pain for others. When this happens, we tend to have a more significant reaction than the moment deserves. Some people take these overwhelming emotions out on those around them, while others turn inwards. 
   
   
5. You’re a highly sensitive person. Being an HSP has its pros and cons. You may be easily offended by those who don't mean any harm or misunderstand their intentions. Highly sensitive people become overwhelmed by tension, aggression, and conflict more than others. On the other hand, your sensitivity can be viewed as a natural strength. You're more likely to empathize with others, be deeply moved by beauty, and have a rich, complex inner life. 

Overreactions can also appear as:

• Dissociation-or severe anxiety that separates you from the present moment
• Perfectionism
• Trouble accepting the current situation or circumstances
• Difficulty recognizing other perspectives

These signs of overreacting don't mean your feelings aren't valid. However, you may benefit from finding ways to manage and express your feelings productively. Not only will it help you feel in control of your emotions, but it'll benefit your mental health in the long run.

If you experience any of these signs frequently or find that they disrupt your day-to-day functioning,  you may benefit from working with a mental health professional. CBT or Cognitive Behavioral Therapy is a type of therapy that helps you recognize and understand the connection between your thoughts, emotions, and behaviors. 

It’s no doubt that parenting comes with its challenges. And if you’re the parent of a teen, you may feel concerned, hurt, or surprised by some of their behaviors at times. While they push against the system in their search for independence, you're at your wit's end.  

The good news is, your teen goes through phases, and their behavior typically changes as they grow older. In the meantime, here 8 tips for dealing with a difficult teen:

1. Keep your cool. If you feel like your teens have an "attitude" without cause, the first thing you need to do is stop and take a deep breath. The less reactive you are, the better you can use your judgment in handling the situation. In some cases, you may need to check your understanding. Sometimes teens can be disrespectful without the intention of being rude. 
   
   
2. Be a role model. One of the most important things you can do is model the kind of behavior you want to see. Your teens are constantly observing you as a role model. So if you swear often but expect them not to, they'll have trouble understanding why it's not okay for them to do. On the other hand, if you want your teen to act respectfully towards you, you'll need to adopt the same attitude towards them. 
   
   
3. Reframe your teen’s situation. Therapists often use the reframing technique as a way to interpret or view a problem differently. By shifting your perspective, you'll gain more insight into their actions, which is usually followed by acting or thinking about things differently. And here's the excellent news—when a parent responds in different ways, there is no choice for the teen but to act differently, too.
   
   
4. Establish clear boundaries. It's no doubt that teens will test you at some point. And in a family where children have had it their way most of the time, or where there are few firm or inconsistent rules, disrespect in teens is almost inevitable. Inconsistency occurs when different rules are arbitrarily applied on different days without reason or when one parent is laxer while the other is strict. It's essential to set clear directions and boundaries-which requires some practice to master. If possible, discuss them with your teen beforehand.
   
   
5. Avoid unnecessary arguments. Instead of engaging in a power struggle, stay calm and remember to focus on their behavior. Although it's not always easy, remember that you're better able to control your emotions than them as an adult. Anger can lead to saying things you regret later on and can unnecessarily escalate the situation. As an adult, remember that you have more control over your emotions. Put this advantage to good use!
   
   
6. Listen. If and when a teen comes to you, recognize their efforts in trusting you. Pay attention and listen without commenting. Allow them to feel at ease disclosing with you. Before offering any feedback or opinion, ask them if they want to hear it. If not, that’s okay. Knowing that you’re there and willing to hear them out can mean more than the best advice.
   
   
7. Don’t make it personal. In addition to keeping your cool, keep your focus on their behavior rather than who they are as a person. Focusing on their behavior makes it easier for everyone involved to stay calm and avoid getting overly emotional. 
   
   
8. Take care of yourself. If you're constantly stressed or overwhelmed, your relationship with your teen will be evidence of that.  Remember that you're doing the best you can and devote some time to ensure you're staying healthy emotionally and physically.

Getting additional support 

If you feel that you could benefit from receiving additional support, consider working with a licensed mental health professional. Whether you decide to go alone or with your teen, working with a therapist can help you navigate the choppy waters of adolescence.

Most of us have at least one aspect of our physical appearance we don't like. And with the constant barrage from media influences, we can grow increasingly uncomfortable about the way we look. Our body image can become stressful and disrupt our work, social lives, and health in some cases.

If you have a negative body image, you may:

• Compare yourself with others or feel inadequate in doing so
• Feel shame, or embarrassment
• Lack confidence
• Feel uncomfortable or awkward in your body
• See parts of your body in a distorted or unrealistic way.

Mental health issues can occur due to a negative body image, such as depression, anxiety, or eating disorders. One percent of the population experience BDD, or Body Dysmorphic Disorder, a mental health condition characterized by a continued obsession with a part or all of their body in a negative way. For example, they may ask for cosmetic surgery to correct their nose's size when it appears normal to everyone else. BDD can become severely distressful and interfere with daily functioning.

6 tips for improving body image

Although one list can’t tell you how to turn negative thoughts about your appearance into positive ones, it can introduce healthier ways of thinking about yourself and your body. 

1. Appreciate all that your body can do. Your body works hard for you every day. Recognize all of the fantastic things it does-like walking, breathing, laughing, etc.; Your body has brought you to this moment and helped you survive every event in your life. Cherish it for all that it's done and continues to do. 
   
   
2. Notice your inner critic. Having a negative body image is like having a critic in your head. The critic is a harsh, derogatory narrative that makes nasty comments about recognizing the thoughts you have about yourself and challenging them. Counteract those thoughts with your natural strengths, even if they're not necessarily physical. Write a list of the things you love about yourself or write a love letter. Or, practice writing something positive about yourself and your body each morning. Keeping an ongoing list will promote a new, healthy mindset on how you see and feel about yourself. Share it with others, and keep it handy for "off" days.
   
   
3. Stop comparing. It's natural to compare yourself to others. And for some, it's become a habit that happens hundreds of times a day. It's hard to stop comparing. Try to recognize when you compare yourself to others. Note the situations it occurs most frequently in, who you compare yourself to, and your reactions. How does it impact you? is there anything you can say that would be more helpful or realistic? 
   
   
4. Practice self-acceptance. This is one of the essential keys to overcoming a negative body image.  Cognitive techniques, such as developing alternative thoughts or positive mantras, effectively help identify and change critical thinking. Although it takes some time to adopt this type of thinking, it's worth every second. 
   
   
5. Detox from social media. It takes time to unlearn or change what social media has taught us to believe. While social media can be helpful for many reasons, it can also lead you down a rabbit hole of self-hatred. Learn to recognize the harmful messages you see and make a conscious effort to separate yourself from them. If you don't want to go cold turkey, try setting limits on how much time you spend on social media. The "break" could give you the space and mental clarity you need to reset your body image.
   
   
6. Surround yourself with loving, positive people. If you find that specific environments or people trigger your inner critic, take note and act accordingly. Surround yourself with those who are positive and supportive.
   
   
7. How do you see yourself? If a negative body image affects your well-being or experiencing symptoms of an eating disorder, anxiety, or depression, reach out to your health care provider for help. You could also speak with your doctor about medications for anxiety or depression. There's always help available for you to create a healthier, more positive self-image.

When most of us hear the word "gossip," we resort to thinking about malicious rumors or a juicy secret. But gossip can generally be defined as "talking about someone who isn't present”. Whether it’s a conversation with your co-workers, or a group chat with your friends, we all gossip. And, it’s something that comes naturally for many of us.

So why do people gossip?

As social creatures, we’re hard-wired for connection. And sometimes, gossip can provide us with a sense of bonding that we all lure, regardless of whether the conversation is positive or negative. 

Some experts view gossip as evidence of cultural learning, where we learn what’s socially acceptable and what’s not. For example, if someone lies frequently and people start talking bout that person negatively, the collective criticism is intended to warn others of the consequences of lying. 

Generally speaking, most gossip falls into the “negative” category.  people gossip for a variety of reasons:

To feel superior. Many people who are insecure about themselves find temporary relief in judging others. Knowing something that others don't can feel empowering, and sometimes, that's all an uncertain gossiper needs. But, it can also make you appear untrustworthy.

They have a sadistic personality. Emotional sadism- someone who comes off as harsh, aggressive, intimidating, or demeaning is rooted in gossip. This type of character enjoys knowing that someone else is experiencing pain or misfortune, delighted that it's not happening to them.

They’re bored. When people can't generate exciting discussions based on knowledge or ideas, gossip can arouse people's interest.

Anxiety. Anxious people are more likely to spread rumors and partake in gossip, according to research. And since uncertainty or feeling out of control is significant in anxiety, gossiping can make someone get that sense of control back.

To feel like part of the group. Alongside that feeling of connection we desire, sometimes people gossip to feel like they belong to the group. Being the center of someone or a group's attention while gossiping can be compared to buying attention. Yet, this feeling of acceptance isn't based on a person's identity or personality but exclusion or maliciousness.

Coping with gossip

If you’re caught in the midst of a gossiping conversation, consider the following strategies to help you cope:

Focus on the positive. If you feel like you're drowning in negativity, talk about the positive things you know about the person being gossipped about. You'd be surprised how a shift in perspective can change the tone of the conversation.

Recognize how gossiping makes you think or feel differently. Not everyone gets excited to hear secret information about other people. If it makes you feel uncomfortable, try your best to avoid it. 

If you’re the target of hurtful gossip, take the following strategies into consideration:

Direct the gossipper directly. If someone is spreading rumors about you, address it with them. A gossiper doesn't anticipate being addressed by the person they're talking about. Assertively expressing your feelings without blaming or accusing can be an effective way to illustrate the effects of gossip. Doing so may help the person spreading the word or rumors realize the impact of their actions.

Ignore it. Sometimes, it takes more energy and effort to address it than it does. It ignores it. It's not worth addressing. For example, if you're a manager at your job, your employees will inevitably talk about you. Ultimately, rumors become less noteworthy over time, and people generally forget them over time.

De-identify from the situation. Recognize that the actions of others aren't a reflection of who you are. They are projections of the other person, whether that person is anxious or wants attention. People lash out, gossip, and focus on other people to protect themselves. 

Dealing with gossippers and being the subject of a rumor is challenging. Although you can't always control the things others say about you, you can control how you respond to them-and ultimately become resilient.

Fear is one of the most powerful, controlling emotions that we can all relate to. Whether you're afraid of thunderstorms, the dentist, or losing a loved one, fear can control our everyday decisions and, ultimately, our lives. And naturally, we go out of our way to avoid the things we fear most.

But when the intensity of the fear turns into anxiety or a phobia, it becomes problematic. If you have a phobia, you may benefit from doing exposure therapy with a professional. Exposure therapy is based around a hierarchy of feared situations, starting from the easier, less stressful ones to the most challenging fears you can imagine. You start with the more approachable ones first, and over time, work your way up to the harder ones. Many people find comfort in knowing that there's a plan for working progressively through their fears.

Alongside working with an experienced therapist, here are 7 suggestions that can help you overcome your worst fears.

1. Start small. Let yourself sit with your fear for a few minutes at a time.  Start with situations that are slightly challenging but manageable. For someone with a vomit phobia, that might include reading an article that mentions vomit or nausea. Over time the more complex situations appear more approachable. The goal is to deal with any situation that might reasonably arise, without excessive distress and without running away.
   
   
2. Use humor. If you perceive your fear with humor, you trick your mind into looking at it differently. For example, if your worst fear is snakes, try verbalizing your fears in a funny voice. Or envision a ridiculous, worst-case scenario.
   
   
3. Do it on purpose. Exposing ourselves to fear with purpose and making the conscious decision to engage your fears, rather than waiting for frightening things to happen to you. Anticipating and waiting for your fears to happen is a nerve-wracking way of tackling them. Intention and purpose give you more control and predictability, making the entire process more effective.
   
   
4. Repeat. It's no doubt that a single exposure takes courage, but it's unlikely that it'll dismantle our fear entirely. Just like flying on a plane one time per year won't eliminate your fear of flying. To conquer your fear, you'd need to fly repeatedly and frequently. 
   
   
5. Expect ups and downs. Some days will be better than others. Our reactions and progress depend on many factors, and it won't always be the same. Go easy on yourself through the ups and downs, and remember to find time to relax in the meantime.
   
   
6. Record your progress. Try keeping a journal over a couple of weeks and recognize any patterns you notice. Do you start sweating every time your doorbell rings? Do you tend to feel more anxious in the morning or before bed? How do you react or respond to your fears when they arise? Note anything that seems significant. Transferring your fear patterns and symptoms into writing can help demystify them. They are no longer so substantial and insurmountable.
   
   
7. Visualize. Often recommended for tackling fears, visualization asks you to imagine yourself in a situation confidently facing your fear, whatever it is. Try to be as detailed as possible. If you're afraid of taking tests, visualize what it would feel like to sit in your seat confidently, what your pencil would feel like, who's sitting next to you, and so on. Your mind doesn't know the difference between what's real and what's imagined, so you'll respond as if it were actually happening.

If you feel you need more support, working with a licensed therapist may be beneficial. They can help you better understand your fears, and guide you along the process of overcoming them.

In the U.S., 1 in 3 women and 1 in 4 men are victims of relationship abuse. If you're in an abusive relationship and are considering leaving, you need to take some time to think through how to protect yourself from additional harm. And while getting out of an abusive relationship isn't easy, you deserve to live free of fear.

Regardless of what your current situation looks like, safety planning is an essential part of the process. 

What is a safety plan?

Safety planning requires thoroughly thinking through potential scenarios and determining what the best course of action is. Overall, a good safety plan will hold all the important information you might need.

Here are a few things to consider when safety planning:

Reach out and let someone know you’re ending your relationship. Isolation is a tactic that many abusers use to have control over you. If your relationships with family members or friends have suffered because of this, it's essential that you still reach out. You may be surprised to learn how many of them want to help. This is one of the most important things you can do if you need somewhere to stay. Additionally, you can ask them to check in on you, if you can contact them if you need a ride or need help getting the police. Memorize their phone numbers if you can. 

If you don’t have anyone to tell, call a hotline. Tell them the same thing you would as if it were someone you know, they'll encourage and provide support along the way. Having resources available to you is a big part of safety planning. A few options include:

• The National Domestic Violence Hotline

• Crisis Text Line

• National Network to End Domestic Violence

Keep your important documents safe. This includes your passport, driver’s license, birth certificate, insurance cards, bank account numbers, and other legal documents. It may be a good idea to keep them out of the house if you live with your abuser. If you feel that it’s unsafe to collect these items, make a few copies or take pictures of them.

Change your contact information. Depending on whether you need to remain in contact with this person, you may want to consider changing your phone number or blocking them on your phone. Also, it may be a good idea to change any passwords on your computer, phone, etc., if your partner has access to them.

Prepare an emergency fund. 

Financial abuse often plays a role in an abusive relationship, so set aside some money if you can. This can also include having your bank account or credit card if possible.  If it's not safe to keep the money in your home, ask a trusted family member to keep it for you. 

Get support. If possible, involve an expert to support you throughout the process. Remember that you’re not alone. There are people available to assist and guide you through this. 

You can find additional help and support from:  

Support groups: Being in an abusive relationship and making the decision to leave one can feel isolating and lonely. Support groups for victims of abuse can offer a therapeutic space for healing and an opportunity to connect with others who can relate and understand what you’re going through.

Therapy: Therapy can help if you’re currently in an abusive relationship, plan on leaving one, and help you start the healing process once you leave.

Emotional intelligence refers to a person's ability to understand, perceive, and control their own emotions and those around them. Some experts say that emotional intelligence can be equally, if not more important, than IQ. From your relationships to your goals, emotional intelligence ultimately plays a role in every aspect of your life. And while some believe it's characteristic that some are born with, research suggests that emotional intelligence can be learned and strengthened.

Components of emotional intelligence

EI was developed by John Salavoy and John Mayer, two social psychologists. Their work is responsible for the increased interest in emotional intelligence, from the workplace to the school curriculum. There are four levels of emotional intelligence, which include:

Self-awareness: The ability to recognize and understand emotions is a fundamental skill of EI. Aside from perceiving your own emotions, however, is being aware of the effect of your actions, moods, and feelings of others. This often includes awareness of nonverbal cues, like body language and the facial expressions people use. Although this comes more naturally to some people than others, you can take a few easy steps in improving your self-awareness. 

Start by monitoring your own emotions, recognizing different reactions to emotions, and identifying each emotion as it arises. You'll start to notice the relationship between your feeling and how you behave as a result.

Self-regulation: Once you become aware of your own emotions and the impact you have on other people, you'll need to learn how to regulate and control them. This doesn't mean putting your feelings on hold or suppressing them, but rather being able to express them at the right time and place. Emotional regulation is all about expressing them appropriately. 

If you know someone who can diffuse a tense situation or is good at managing conflict, they're probably good at regulating their emotions. They also tend to be conscious about how they influence other people, take responsibility for their actions, and adapt well to change. 

Practice being mindful of your thoughts and feelings in different situations, and find ways to cope with the uncomfortable ones. Soon, you’ll start to recognize the way your emotions help you determine your actions.

1. Social skills: Having strong social skills allows you to build meaningful relationships and develop a more vital understanding of yourself and those around you. But, it involves a bit more than merely understanding emotions. You'll need to put the information to work in your daily interactions. Practicing essential social skills like active listening, asking open-ended questions, having good eye contact, or showing interest in others are excellent ways to improve this emotional intelligence area.
   
   
2. Empathy: Or the ability to understand how people feel, is one of the most critical components of emotional intelligence. Aside from recognizing how someone else is feeling, empathy involves your response to people based on this information. How do you typically respond when a friend is feeling sad or hurt? In a professional setting, an empathetic manager understands the power dynamics in the workplace. This can positively influence their relationships with their employees, and they probably don't take advantage of their power. 

Improving your emotional intelligence isn’t always easy. It’s a skill that takes time to develop. But by practicing and implementing some of the tools mentioned, you’ll start to notice positive changes in the way you understand yourself and those around you.

You already know that exercise is excellent for your physical health. But how exactly does it tie to mental well-being? Regular exercise can help prevent mental health problems before they start and assist in maintaining existing ones. And although it seems like it's the last thing you want to do when you have depression, it can make a big difference once you get started. 

Here are a few ways exercise can help you fight depression: 

1. Manage stress.  Exercise decreases stress hormones and increases your body feel-good' chemicals—naturally boosting your mood. Additionally, your relationship with stress changes. Those who exercise regularly are less affected and manage their stressors more healthily. It's a powerful way to release built-up physical and mental tension while reducing feelings of fear and worry.
   
   
2. Social support. We all need a support system. Doing your favorite workout with a friend not only benefits your health but strengthens your relationships with others as well. On the other hand, some physical activities promote opportunities to meet new people. Even a friendly smile or a simple "hello" as you walk around your neighborhood can improve your mood.
   
   
3. Improved cognition. The same "feel good" endorphins that are released when exercising are the ones that help you concentrate, focus, and feel mentally sharp.  Exercise also promotes the increase of new brain cells and counteracts age-related decline.
   
   
4. Higher self-esteem. By meeting even the smallest exercise goals, you'll feel a sense of achievement and boost self-confidence. Regular activity can also make you feel better about your appearance.
   
   
5. Better quality of sleep. Exercise impacts everyone differently. Some may find it helpful to do it right before bed, and some prefer to do it in the mornings. Regardless of when you choose to exercise, doing so regularly can improve your sleep patterns.
   
   
6. Increased energy. It may seem like exercising will make you feel more tired, but raising your heart rate a few times a week will make you feel more energized. Start with 1-2 minutes per day, and increase as you go.

 The challenge of getting started

Depression manifests as trouble sleeping, low energy, changes in appetite, fatigue, and low mood, which all result in less motivation to exercise. Although it's challenging to break this cycle, getting up and moving for a few minutes a day is helpful. Begin by setting small, realistic goals, and soon, a few minutes will quickly turn into 20, and so on. When your body starts to feel better, so will your mind.

While exercise is an essential component of your mental health, it is not a replacement for proper treatment. Check with your doctor before starting a new exercise program, and if you have any mental health concerns, contact a mental health care provider. 

Introduction

Marriage counseling is a type of counseling where the counselor works in such a way to remove conflicts, making mutual understanding between the couple. The main focus of marriage counseling is to conclude whether to carry on with the relationship or part ways. Only married couples don't need to go for marriage counseling, all couples can go for it.

Here is everything about what marriage counseling consists of.

Asking about problems and issues

The process of marriage counseling starts with the counselor who, after knowing about the relationship of the couple would give his/her opinion. The counselor will make further decisions on how the couple should stay with each other, whether they should give each other some time or stay together.

Bringing out emotions

While counseling, the counselor advises the couples to vent their heart out. About every kind of feeling that they have towards each other. The counselor with his expertise will work and ask questions in such a way that the couple will bring out their point of discussion. Consult marriage counseling Urbana to get your problems solved.

Reaching a conclusion

After both the persons have kept their points before the counselor, the counselor will analyze and interpret everything about the couple's situation and then finally give them a concluding note. The conclusion will consist, whether a couple should give each other time or should spend more time together.

When should the couples consider going to Marriage counseling?

Here are some reasons which can be the reason why you should consult a marriage counselor.

1) Lack of communication

If you feel that as a couple, you face communication problems or you hesitate to talk or share about something with your partner, then this might be a sign when you should think about marriage counseling.

2) Affair

If you are in love with someone else or you feel that your partner is cheating on you, in this case, first you should try to talk about this problem with your partner but if the problem and doubt continue, consult a marriage counselor.

3) Financial Issues

The financial issue is something which is a very personal thing and is better when solved inside the room itself. If you think that you are continuously having disagreements and fights related to money and financial matters, then you should try reaching out to a marriage counselor.

4) Violence or bad experience

If your partner has ever become violent with you or you have some really bad experience that you think is affecting your relationship then consulting a marriage counselor can be the best option for you.

Conclusion

There is nothing bad about taking marriage counseling or expert advice. Marriage counseling is something that has always worked amongst and has helped them decide on a better life for each other. A marriage counselor helps you decide whether you need more time in your relationship or not. If you also have problems in your relationship, it's time you should search on the internet about a marriage counselor near me and live a happy life.

In any long-term relationship, there are going to be difficult conversations. Although both of you would rather not discuss specific issues, having these conversations comes with its benefits. It can bring you closer together and even strengthen your relationship.

Here are 7 ways to talk about difficult topics with your partner in a healthy, productive way:

Get in touch with your feelings.

Understand your feelings and why you feel that way. It may seem obvious to you, but your partner isn't a mind reader. Sometimes you feel angry or resentful but aren't sure why. Other times, you feel neglected by their actions even if they have good intentions. Take the time to sort your feelings out-whether it's by journaling, talking to a therapist, or saying them out loud to yourself. This will allow you to better communicate them to the other person, especially if the issues are weighty.

Check-in with your assumptions.

You may not always realize it, but you probably have an expectation of how the conversations will go. Whether it’s based on previous discussions or you have a “gut feeling” about the way your partner will react, these assumptions do play a role in the outcome. Practice having an open mind. If you expect it to go horribly wrong, it probably will.

Empathize.

Consider that what you have to say maybe upsetting for your partner to hear. Rather than justifying your perspective, review the reasons to empathize with your partner.

Set the right tone in the beginning.

Ensure an excellent time to have the conversation and ensure that both of you aren't distracted or stress with other things. Begin positively, and communicate that you'd like to talk about something that may be difficult to hear. Regardless of how you bring it up, keep in mind that your partner's initial reaction might be defensiveness. It's your job to allow that while maintaining your balance.


Tell the truth without pushing to have your way.

A partnership is a commitment to another person. All the outcome to remain open and make room for them, regardless of whether it's hard to hear. In other words, you need to be open to your partner's point of view just as much as you want them to be available to you.


Stay present with what your partner is saying.

It's easy to get distracted by our feelings while listening, but this doesn't make for a productive conversation. Stay present and reflect on their point of view. Listen to understand rather than prove a point.

Know when to reach out for help.

Sometimes, even being prepared can't stop tough conversations from escalating. Feelings get hurt, and it may take some time. If you can't seem to find your way back, reach out for help to a trusted counselor or therapist.

Practicing these steps regularly will help ensure that you will have the skills to listen, empathize, and hear something threatening without feeling rejected when the time comes.

Although conflict is a natural aspect of any relationship, it can also be a significant stress source.  Therefore, it's essential to learn how to resolve disputes respectfully and find a resolution-regardless of the issue's size. This seems like an obvious statement, but many people tend to suppress their emotions so that they can keep the peace. However, having productive discussions and acknowledging there's an issue can only strengthen your relationship quality.

This is why conflict resolution — the ability to resolve issues respectfully, is so crucial.

Here are 6 strategies to make conflict resolution more straightforward and less stressful.

Sharpen your listening skills. How we listen is just as important as how we express ourselves. Sometimes, making an effort to ensure the other person feels heard and understood can go a long way towards resolution. Good listening also allows you to bridge the gap between the two of you, understand where the disconnect lies, etc.

Practice assertive communication. Communicating your feelings and needs is also an essential feature of conflict resolution.  The critical thing to remember is to say what's on your mind clearly and assertively, without aggression. 

Seek a solution. Once you find common ground, it's time to seek a resolution. If the disagreement was based on a misunderstanding, sometimes a simple apology can do the trick, and having an open discussion with your partner can bring you closer together. Other times, it's a bit more complicated. If there doesn't seem to be a clear solution, you can agree to disagree, compromise, or come back to it later when both of you have had time to process. The most important thing is to go to a place of learning and try to work things out in a respectful way to all involved.

Compromise. Compromise is an art. Relationship expert Dr. Gottman advises, "Compromise never feels perfect. Everyone gains something, and everyone loses something. the important thing is feeling understood, respected, and honored in your dreams." 

Refrain from showing contempt for your partner. Relationship experts say that out of all the negative things you can do or say, the worst of them is showing contempt. These are the remarks that belittle or put your partner down. Name-calling, sarcastic comments, smirking, or rolling your eyes are all examples of contempt and show your partner that you don’t respect them. Not only does it make it challenging to have a productive conversation, but expressing contempt has also been shown to be the number one predictor for divorce. 

Accept influence. Acknowledge that your partner can have healthy ideas and opinions. Show respect for them and find something you can learn from your partner. Take this quiz to see where you most need to improve when it comes to accepting influence.

These strategies aren’t the easiest to practice but will benefit you and your partner in the long run. Do your best to utilize a few. You’ll be sure to notice significant improvements in the quality of your conversations and relationship.

A pet is more than just a pet — they're part of the family. That's why it's so painful when we have to say goodbye. Grief comes in waves, and we endure the same stages of denial, anger, guilt, depression, and finally acceptance as if we were losing a family member or a friend.

Here are 7 ways that may help you better cope after losing your pet. 

1. Consider a ceremony. Find comfort in gathering with friends and family to remember your pet. Have an intimate memorial service to signify a funeral. While it's a time for you to say goodbye, it's also a time to celebrate the life of your pet.
2. Reflect upon the life you shared with your pet. Take the time to ponder through writing, storytelling, or creating. Whatever expression brings you the most comfort. 
3. Maintain routines with your living animals. They're experiencing grief and the loss of their companion as well. Dogs can search for their pack member, while cats may hide or spend more time alone. Try to maintain your routines with them, as they provide a sense of structure and familiarity for everyone involved.
4. Take your time. Don't rush yourself to "get over it". Go at your own pace, and find your comfort in different things. If you find fur on the floor and you're not ready to give it up just yet, leave it there. Grief is a unique process for everyone. 
5. Honor your pet's memory. Find a way that's meaningful to you. Whether that's by planting a tree, volunteering, or donating to a favorite animal charity, it's a great way to keep your pet’s memory alive.
6. Permit yourself to feel. Trying to pretend like you're not affected by it will only bring the pain back later on. Forgive yourself for the things you weren't able to do with them, and understand that you did your best. With what life presented you with at the time, you did your best.
7. Seek support when you need it. Grief is an individual experience, and we do our best when we can share it with others. Recognize when you need support-whether, it's calling a friend or spending time with a loved one. IN the same way, it's essential to recognize when you'd benefit from spending time alone. Don't force yourself to be with other people just for the sake of it. Sometimes, we need time ourselves to process our feelings.

It is essential to understand that it's completely normal to mourn the loss of your pet. Process these feelings as they arise and take the time to work through them. Remember to find comfort in knowing that there will be a day when you can remember your friend with cherished memories and strength.

We all know people that are more "difficult" to interact with than others. While some are blissfully unaware of how they affect those around them, some seem to get a certain amount of satisfaction from pushing our buttons. Regardless, these types of people bring unnecessary stress and complexity into our lives.

Whether it's your overbearing mother-in-law or a less than pleasant co-worker, here are 7 steps you can take to make the best out of dealing with difficult people.

1. Listen. Although this may be one of the most challenging things to do, listening is one of the most important ways to deal with a difficult person. Everyone wants to feel heard; some just have unique ways of letting others know. Pay attention to what this person is trying to tell you, rather than thinking about what you're going to say next. You might even surprise yourself with what you learn when you set defensiveness aside and read between the lines.

1. Stay calm. It’s far more challenging to listen if you’re not calm. When you find yourself getting caught up in the heat of the moment, take a step back, and focus on your breathing. 

1. Reflect and validate. Try to understand the situation. Obtaining some clarity by asking questions while managing your reactions can help find a mutually satisfactory outcome. When you check your understanding, it tells the person you're doing your best to cooperate and understand what they're saying. Although they may not express the way they're feeling verbatim, do your best to empathize. They may not be used to someone trying to understand them, and you may even get a different response from them. 

1. Seek advice from others. When in doubt, seek out others’ support. Sometimes, discussing it with a trusted source can help you reframe the situation to facilitate a more positive outcome.

1. Don’t fight fire with fire. Raising your voice or being disrespectful will only add fuel to an already heated situation. Try your best to use a low, calm, even monotone voice. Don't try and talk over them, and use your best judgment in knowing when to respond.

1. Communicate regularly. In the age of technology, it's almost impossible not to get distracted. You may have even experienced days without having a genuine conversation with your spouse. To deepen intimacy and strengthen your relationship, it's essential to feel comfortable communicating about your life, interests, dreams, and stressors. Even for a small amount of time per day, listen to one another express their thoughts and feelings, free from interruptions or distractions. 
2. Give each other space. Finding the right amount of time to spend with one another is one of the most challenging things to achieve in marriage. Too much can feel smothering, while too little can be misinterpreted as inattentive. While everyone has a different amount of personal space they require, be attentive to you and your partner's needs. The key is that you both make a collective effort to spend quality time together while also allowing each other the space you need.
3.  Learn to repair and exit the argument. According to expert John Gottman, using humor, offering a caring remark, or even backing down, are examples of repair attempts before an argument gets entirely out of control. The happiest of couples have identified which strategies work best for them and practice them regularly. Generally speaking, offering signs of appreciation and openly sharing feelings along the way is the fundamental idea.  
4. Focus on the positives. Make an effort to recognize and acknowledge the positives more than the negatives while discussing problems. For example, even if you believe that you "never have any fun together," it may be worth your while to point out the enjoyable, funny times you share. By making regular deposits to your emotional bank account, you promote a more prosperous climate of positivity.
5. Use the 5 to 1 ratio. According to Gottman, having five positive interactions for every negative one is essential in nurturing a relationship. Everyone can appreciate the many varieties of positive attention, and while acknowledging the things they’re doing well may seem subtle, it can make a lasting change in your relationship. 
6. Edit your communication skills. Thriving couples are kind to each other. Avoid saying every critical thought that comes to mind when discussing touchy subjects, and find ways to express your needs and concerns respectfully, without blame or shame. 
7. Divide your labor. While positive interactions and excellent communication are essential, recent studies show that equally, dividing household labor is among the top three reasons people cite as keys to making a marriage work.
8. Work on your friendship. Friendship correlates with understanding, admiration, and mutual respect. Couples with deep friendships report high levels of marital satisfaction, according to research.
9. Seek help early. On average, couples wait six years before getting help for marital issues-meaning that the average couple lives with unhappiness and dissatisfaction for far too long. If you feel there's any sign of trouble, seek help early on. There's no shame in working with a counselor to help you and your partner improve your relationship.

We all know what it's like to feel anxious. The butterflies in your stomach, sweaty palms, headaches, or tightness in the chest are natural to experience when our adrenaline is elevating. And while symptoms of anxiety feel uncontrollable or erratic at times, understanding them is the first step in managing anxiety-and that's where meditation comes in.

Through meditation, we learn to change our relationship with the narratives anxiety wants us to believe. With a new perspective, you're also more likely to experience the following six benefits:

1. Reduces stress. Stress reduction is one of the most popular reasons people try meditation. When we experience stress, the body releases a variety of stress hormones-one of them being cortisol. This hormone causes the adverse effects of increased stress, which ultimately disrupt sleep, promote symptoms of depression and anxiety, increase blood pressure, and contribute to fatigue and the inability to think clearly. According to research, meditation has been extremely effective in decreasing these effects.
2. Enhances self-awareness. Generally speaking, all meditations work to improve self-awareness.  Some forms of meditation help you develop a stronger sense of self while others recognize any unhelpful or negative thoughts. The idea is that as you gain awareness of these thoughts, you can change how you respond to them and, ultimately, decrease any anxiety they create.
3. Lengthens attention span. Meditation can be compared to lifting weights for your physical health. If you consider the mind as a mental muscle, meditation works to strengthen it by increasing your attention's endurance. Numerous studies have proven its effectiveness, revealing how regularly practiced meditation allows people to perform better on visual tasks. What's more, some experts say that meditation can even reverse brain patterns that lead to mind-wandering, worrying, and ruminating thoughts. 
4. Promotes kindness. Some kinds of meditation, such as Loving-Kindness Meditation, promote positive feelings towards yourself and others. When you nurture feelings of unconditional positive regard and kindness towards yourself, you encourage emotions such as love, joy, and cheerfulness- all while reducing self-criticism. Over time, your ability to empathize with others allows you to experience the same within yourself.
5. Supports emotional health. The benefits of meditation extend to your emotional health. As attention and mood improve, studies have shown that those who meditate also tend to be less affected by negative or adverse stimuli. Mindfulness-Based Stress Reduction (MBSR) is a type of psychotherapy that many people with anxiety benefit from utilizing, as it has been shown to have anti-anxiety and antidepressant effects. 
6. Improves sleep. Sleep is crucial to our health. If you struggle with anxiety, you know just how anxious thoughts can disrupt sleep, and if you don't get enough of it, it's easier to feel stressed and anxious. Meditation allows you to cope with anxiety-provoking thoughts while releasing tension to promote a peaceful, relaxed state before bedtime. 

The bottom line

Although meditation is an accessible tool that anyone can utilize, it's no quick fix. If you have severe anxiety, it's essential to reach out to a mental health professional. They'll work with you to determine how you can implement meditation into your treatment for the best possible outcome. 

Gottman Method Couples Therapy is a therapeutic approach that has helped thousands of couples. Throughout four decades of research, psychologist and researcher John Gottman discovered certain behaviors in couples who have successful marriages and those who are divorced or separated. As a result of Gottman's detailed research, the Gottman Method is one of the most commonly utilized approaches in couples counseling today. 

What To Expect

The Gottman Method is individually personalized for every couple. The process typically includes the following:

Assessment. You'll start the process with a session including you and your partner, followed by individual interviews with each person. Couples complete assessments or questionnaires and then receive individualized feedback on their relationship.

Therapeutic Framework. The couple and therapist determine the regularity and duration of the sessions.

Therapeutic Interventions. Evidence-based interventions are designed and intended to help couples restore their relationships in three primary areas:

• Friendship and intimacy
• Managing conflict effectively
• The concept of shared meaning

Together, they learn how to foster an environment of empathy and understanding with one another to promote positive change. 

Goals and Principles of the Gottman Method

The Gottman Method's primary goals aim to disarm conflicting or unhealthy verbal communication, deepen intimacy, establish respect, affection, empathy, and understanding between partners. A counselor will educate a couple on the Sound Relationship House theory, which works to achieve these goals while focusing on the day-to-day interactions. The concept consists of the following nine elements:

• Building love maps

• Sharing fondness and admiration

• Turning towards one another

• The positive perspective 

• Managing conflict and problem-solving

• Making life dreams come true

• Creating shared meaning

• Trust

• Commitment

The Gottman Method of Couples Counseling guides couples in learning how to build their own sound relationship house. By creating new habits and replacing old ones, this approach holds a strong belief that any couple can learn and implement successful couples' practices. 

Who Can Benefit from the Gottman Method?

The Gottman Method is devised to support all couples, regardless of race, sexual orientation, culture, or socioeconomic status. 

Some of the concerns that may be addressed in therapy include:

• A high amount of conflict or arguments
• Poor or non-existent communication
• Emotional distance or avoidance
• Specific problems such as sexual challenges, infidelity, finances, and parenting.

According to The Gottman Institute, even couples with an average amount of conflict may benefit from this approach. Trained therapists who specialize in the Gottman Method aim to help couples build stronger relationships and healthier coping methods with issues as they arise.

If you're considering couples therapy, be sure to find a therapist who specializes in the approach. They’ll empower you and your partner to resolve and manage difficulties while providing you with the tools you need for success.

Addiction is a complex, destructive condition that shouldn't be taken lightly.  For years, addiction was thought of as an uncontrollable habit of alcohol or drug use. More recently, it's been expanded to include behavioral issues-like gambling, shopping, exercise, and eating. Fortunately, treatment is available, and receiving care early on is key to a successful recovery. 

Although each person experiences addiction differently, warning signs are easier to recognize if you know what to look for. 8 common signs of addiction include:

• Cravings. People suffering from addiction typically experience intense cravings or urges for the drug as their addiction progresses. They may feel out of control regarding how much they use or spend an excessive amount of time and energy finding their drug of choice. 
  
  
• Tolerance. As the body adapts to the drug and larger and larger doses are necessary to achieve the desired effects, changes in eating habits, sleep, appearance, finances, and personality become noticeable. 
  
  
• Withdrawal symptoms. When someone abruptly stops or reduces their drug usage, they almost immediately experience physical or mental symptoms of withdrawal. Symptoms may fluctuate depending on the drug of choice, but generally, addicts become irritable, restless, and highly defensive during these periods. 
  
  
• Unable to handle everyday responsibilities. Calling off work or missing school due to sleeping in or abruptly feeling unwell are classic signs of addiction. Forgetting to pay bills or neglecting personal hygiene can indicate addiction if multiple examples are present. 
  
  
• Developing unhealthy friendships. Changes in relationships occur alongside withdrawal from a person’s usual activities. A person may befriend others who share similar habits or have individuals coming in and out of their lives. 
  
  
• Loss of interest. Someone may neglect or lose interest in the activities they once enjoyed. They'll also often lose touch with those they would spend time doing said activities with and replace them with a substance or others that engage in similar addictive behaviors.
  
  
• Isolation. As a result of a loss of interest, a person may withdraw and isolate themselves, keeping their drug use a secret from loved ones. They may stop participating in activities they used to enjoy, which is frequently one of the signs noticed by others before themselves. This could be in fear of judgment or shame.
  
  
• Continuance of drug use despite negative consequences. Frequently, this is the point where family and friends see a problem developing, and the person suffering from addiction grows defensive or resentful when confronted. Consequences can cause strain in relationships or even loss of friendships, separation or divorce, health issues, loss of a job, amongst others. Regardless, the person continues to use.

Identifying the signs of addiction is the first step towards recovery. If you think that you or a loved one may be struggling, one of the best responses is to talk to a qualified counselor about how to get help. With appropriate treatment, people with addictions can go on to live happy, healthy lives. 

Playing video games has become a popular hobby, and it’s even become a competitive sport around the world. With over 100 million Americans spending hours getting lost in virtual worlds, many concerns and questions continue to rise. 

So how many hours of gaming is too much?

Although there isn't a definitive answer, the amount of time spent gaming isn't as relevant as how much it interferes with daily activities and responsibilities. The issue may be a fine line between “when” rather than “how much.

When it becomes too much-gaming addiction

Similar to other behavioral addictions, video game addiction is controversial. 

Although it isn’t included in the DSM-5, Internet Gaming Disorder is listed as a condition for further study. The criteria used to diagnose IGD include experiencing at least 5 of the following 9 criteria over 12 months:

• Withdrawal symptoms when gaming isn't available
• Gaming preoccupation
• Tolerance or an increased amount of time needed to feel satisfied
• Irritability when not playing games
• Loss of interest in other activities such as school or work
• Downplaying use or lying about the amount of time spent playing games
• Loss of sleep
• Gaming as a way of relieving  anxiety or negative moods
• Jeopardized or loss of a relationship, job, or other opportunities due to gaming

Research has shown that between 0.3% and 1.0% of Americans might have an internet gaming disorder. Although more studies are needed to establish validity, gaming has been associated with sleep deprivation, depression, anxiety, and circadian rhythm disorders. 

The amount of exposure to extreme violence often found in video games has also been a cause of concern. It desensitizes teens and young adults to it and can result in emotional problems or even acting upon similar acts of violence. Recognizing video game addiction as an official diagnosis would allow support services to be integrated into recovery programs and provide proper staff training. 

Gaming in moderation

While excessive use of video games can become problematic, it's essential to recognize some of the advantages, such as:

• Improved self-esteem
• Improved hand-eye coordination
• Potential to develop positive social skills
• Problem-solving or critical thinking abilities

On the other hand, most of the adverse effects of gaming can be improved, if not avoided. Limiting the number of screentime and engaging in healthier alternatives like exercise or spending time with friends is crucial to achieving a healthy balance. 

Education is an essential key to injury prevention. Although it's not commonly addressed, gamers would benefit from knowing how to protect physical aspects like their hands, elbows, eyes, emotional states, and sleep habits. Simple solutions can include implementing breaks, stretching, choosing healthier snacks, or addressing any signs of physical pain can address injuries before developing into something more significant.

A healthy balance 

Overall, video games can be fun and social when integrated into a healthy lifestyle that includes plenty of sleep, exercise, and good nutrition, rather than letting the game become your life. If you or someone you know are struggling, please seek help from a trained professional for help, guidance, and support.

If you're one of the 30% of adults living with insomnia, you're not alone. Although there are medications available as a treatment option, sleep experts say that a form of cognitive-behavioral therapy is a safer, more practical alternative.

Cognitive-behavioral therapy for insomnia (CBT-I) is a short, structured, and evidence-based approach to combating insomnia's frustrating symptoms.

How does CBT-I work?

CBT-I works to help those with poor sleep establish a healthy sleep pattern, by exploring the connection between thoughts, feelings, and behaviors, with insomnia symptoms. A person's thoughts and feelings about sleep are examined and tested for accuracy, while actions are reviewed to determine whether they promote sleep. 

Depending on each person's unique needs, the length of treatment varies. Typically, it takes about 6-8 to notice any significant changes but may be as short as two sessions.

CBT-I techniques

With a combination of traditional psychotherapy techniques and sleep science, CBT-I methods include the following:

Cognitive restructuring

Cognitive restructuring begins to break the unhelpful cycle by identifying and challenging the thoughts that contribute to insomnia, particularly those resulting in feelings of guilt or anxiety. These thoughts often grow into a frustrating, ongoing cycle that feels difficult to break. Once these thoughts are identified, they're challenged and altered with a trained provider's help, and you may be encouraged to practice these skills between sessions.

Stimulus control

A person struggling with insomnia tends to spend more time in bed feeling stressed and may ultimately dread being in their bedroom. Stimulus control works to improve sleep hygiene by limiting the amount of time spent in bed- so someone may be asked to get out of bed after 20 minutes or so and find an activity to do. The goal is to find something you can put down once you feel sleepy so you can go back to bed. 

Sleep restriction and compression

The longer you're awake, the more your need for sleep increases. This is also known as your "sleep drive," It works to establish a consistent sleep schedule by limiting the amount of time you spend in bed. It's typically not recommended for those with medical conditions that can worsen by losing sleep, such as bipolar disorder or seizures.

Relaxation training

To enhance the effectiveness of treatment, CBT-I therapists may also introduce a variety of relaxation techniques. These techniques aim to reduce racing or worrisome thoughts that someone has while lying in bed, which is the most effective when implemented into a person's established routine.

A few commonly taught techniques include:

• Breathing exercises or meditation
• Progressive muscle relaxation (PMR)
• Establishing a wind-down period before bed

Psychoeducation

A core component of CBT-I is that clients learn the importance of sleep and maintain good sleep hygiene, which includes increasing the behaviors and practices that encourage sleep while working to eliminate those that don't. 

Other topics that may be covered include diet, exercise, and the environment have on quality sleep.

How effective is CBT-I?

CBT-I is an "evidence-based therapy," meaning that it's been shown to be useful in various clinical studies. Several decades of research have accumulated to show how CBT can teach individuals how to fall asleep faster, stay asleep, and feel rested throughout the day. 

While this treatment has been incredibly effective in treating insomnia, the results aren't always immediate. It takes time to acquire and practice the skills learned in therapy. 

Takeaway

Insomnia is a common condition that can be treated effectively with CBT-I. Working with a trained professional can help prepare the mind and body for sleep, ultimately allowing you to improve the quality and quantity of sleep. 

No parent wants to think about their child being bullied. If you’ve recently discovered that your child is a victim or suspect they might be, you may feel powerless or unsure how to go about it. By learning a few strategies and understanding what it can look like, you can help your child handle bullying.

What is bullying?

Bullying can be defined by intentional physical, verbal, or psychological torment. It can range anywhere from hitting, shoving, threatening to extort money and personal belongings. With the addition of social media usage in kids, bullies can hurt other kids online. 

Unless your child has told you that they're being bullied, it can be tough to know whether this is the case. Typical bullying symptoms include physical complaints such as tummy aches, worries and fears, and a child not wanting to go to school. Kids typically defend themselves by withdrawing or avoiding the things that cause stress.

Ask questions to get them talking about it. Try to understand which friends are supportive and get along with your child and which ones aren't. Establishing good communication should start well before bullying problems but can always be improved.

What can you do as a parent?

Once you've determined that your child is a victim of bullying, consider utilizing these 4 strategies:

• Role-play "what If" scenarios. This is a great way to build confidence and help your child feel empowered. You can role-play the bully while your child practices potential responses until they feel confident enough to handle troublesome situations. Teach them how to speak in a confident, firm tone.
• Maintain open communication—Check-in with them from time to time about how things are going at school. Don't be intrusive, but instead use a calm, nurturing tone, so they're not afraid to tell you if something's wrong. Emphasize that their wellbeing and safety is essential and that they can reach out to you or another adult if there are any issues.
• Restore their confidence. Being bullied can feel embarrassing, demeaning, and scary. If serious enough, it can affect your child’s mental health. Tell your child the unique qualities you admire about them and continue to talk to them about how they feel. If possible, create opportunities for playdates and social interactions with other friends you trust to be kind to your child to rebuild their social confidence. This process can take time, and your child will need your support!
• Be supportive. Please remind your child that it's not their fault and they're not alone. Teach them how to identify their feelings to communicate about what's going on, which may require you to talk about your feelings. Your child being picked on or teased shouldn't be accepted. Helping your child deal with a bully will build confidence and prevent a difficult situation from escalating.

While you may find some of these tips helpful, there isn't a clear cut solution to bullying. Working with a licensed and compassionate therapist can also help improve self-esteem, provide resources, and help inform you and your child about what you can do in dealing with your unique situation.