Is your mind filled with a million overwhelming thoughts that you aren’t sure what to do with? Sometimes, our thoughts get the best of us. When we find ourselves feeling stuck with anxiety and frustration, mindfulness skills can help bring us into the present moment.

Mindfulness is the concept of learning how to be present, and aware of your thoughts and feelings without distress or judgment. It's a lighthearted way of stepping back from those unpleasant or overwhelming thoughts.

Here are 7 simple and effective mindful strategies to declutter your mind:

Declutter your physical space. It's stressful to go about your day feeling like there's too much going in your head. Removing the physical clutter from your environment also carries over into your state of mind.

Observe without judgment. If you imagine yourself lying down in a grassy field and watching the clouds roll by, you probably won't try to stop the clouds from moving. The same goes for this strategy. If the clouds are your thoughts, practice observing them and allowing them to pass, no matter how distressing they may be.

Noting. We don't need to examine every single thought we have. When we realize that a particular thought creates tension in the mind, we can note the thought for what it is. A thought. By doing so, we create a space between ourselves and our thoughts, making them less distressing and easier to let go of.

 Breathe. So many of us forget how effective the breath can be. Take a deep breath, focus on the air coming in and out of your body. By pausing for just a few moments, you reset the mind while it releases a calming effect.

 Body scan. Whether you choose to do this on your own or listen to a guided meditation, a body scan is a short, simple, and effective way of decluttering. This exercise asks you to picture a steady stream of warm sunshine flowing down through your head into the body, ultimately dissolving away any discomfort, leaving you feeling a little more relaxed and at ease.

 Ground yourself. Instead of holding in any frustration or discomfort, whether thoughts or feelings, take a few minutes to ground yourself. Pay attention to your breathing, or notice how your body feels sitting in your chair. When we become more present in the body, we can release these intense emotions. As a result, both the body and the mind feel calmer and clearer.

 Notice the wandering mind. We often try and shift our focus to whatever we’re doing, but how often do we sit and notice all of the thoughts coming in? Recognize the natural judgments placed on any thoughts that arise. Do any of them change the way you feel? Some may bring joy, while others cause pain by reminding us of the things we try to forget. This exercise allows us to notice the way our thoughts impact the way we feel.

Consider mindfulness as a mental muscle. Every situation you approach mindfully strengthens that muscle and promotes a different, more helpful perspective. As your skills improve, your mind will feel calmer, and less cluttered.

What is ADHD?

ADHD is relatively common yet frequently misunderstood. Kids that have it are often labeled as emotionally reactive, interruptive, and impatient. Adults may be seen as forgetful or unmotivated. These labels are harmful and can make work, school, daily tasks, and relationships more challenging than they need to be. 

Knowing that you or your child may have ADHD can help you receive proper treatment and live a better life quality.

What is ADHD?

Attention-deficit/hyperactivity disorder is a neurodevelopmental disorder characterized by core symptoms of inattentiveness, distractibility, hyperactivity, and impulsivity. These symptoms impact the brain's area responsible for regulating emotion, impulse control, and executive functioning, including decision-making and judgment.

Symptoms present differently depending on each person and may not always as noticeable as you'd imagine. Although they may change and shift with age, symptoms rarely disappear.

The main signs of each category are:

Inattention:

• Lack of attention to detail
• Difficulty focusing on one thing
• Is easily distracted or frequently switch from one activity to the other
• Trouble completing tasks or quickly bored by them
• Loses things often 
• Difficulty listening when spoken to
• Daydreaming

Hyperactivity:

• Find it difficult to relax
• Feelings of restlessness
• Appears to be "run by a motor"
• Talks excessively
• Irritable, or frequent changes in mood

Impulsivity:

• Can be very impatient
• Interrupts frequently
• Act without regard for consequences
• May be overreactive or have emotional outbursts

In children, these symptoms can present issues in school. A teacher is often one of the first people to recognize these symptoms in children.

In adults, symptoms can result in other issues- such as marriage difficulties, addictions, reckless driving, and financial trouble. 

Experiencing these symptoms can be difficult for anyone. Despite the challenges that come with ADHD, the condition can be managed, and treatment is available.

Getting Help

A range of approaches can help you manage ADHD. By seeking treatment, you can learn effective coping strategies, improve the quality of your relationships, and feel more in control of your life. Treatment options may include:

Medication. Medication is the most common treatment for ADHD. Contact your local healthcare provider to learn more. 

Psychotherapy. Working with a trained counselor or therapist can help address issues that result from living with ADHD.

Support Groups. Support groups offer education, emotional support, and encouragement to parents and adults living with ADHD. Being with people who understand your struggles can provide great comfort and a sense of belonging.

Accommodations. Both children and adults can receive special accommodations at school and the workplace. 

To learn more about your symptoms and receive the treatment you deserve, contact us today. Living with ADHD can be challenging, but with the right support and treatment, you can create a life that allows you to reach your greatest potential.

Success, whether personal or professional, is influenced by your emotional intelligence. 

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. 

What is emotional intelligence?

Emotional intelligence, or EI, was developed by John Salavoy and John Mayer, two social psychologists. They described it as the ability to recognize, interpret, express, and regulate your own emotions, recognize those of others, and understand how your emotions affect those around you. Their work is responsible for the increased interest in emotional intelligence, from the workplace to the school curriculum.

Unlike IQ, you can learn emotional intelligence at any time. Here are 7 tips for raising your emotional intelligence:

1. Acknowledge and name your emotions. Emotions aren't black or white, positive or negative. They are a source of information that supports you in becoming self-aware.  When we pay attention to them, we learn to trust our emotions and become more skilled at handling them. 
   
   
2. Get curious. Whenever you have an emotional reaction, you receive information about it. Get curious about what the purpose of each emotion is, whether it’s to warn you of something threatening or inform you of a pleasant experience. Your reaction may come from the current situation or serve as a reminder of a painful experience from the past. 
   
   
3. It's not what you say; it's how you say it. Body language, the tone you use, and eye contact are all informants of how you feel internally.  It's impossible to avoid sending these messages. The number of muscles around your eyes, nose, mouth, and forehead helps you communicate your emotions and read those of other people. The emotional part of your brain, otherwise known as the limbic system, is always on. Even if you ignore its messages—you can't ignore how these messages present to others around you. Recognizing them can play a huge part in improving your relationships.

6. Respond, don’t react. There's a subtle but important difference between the two. Reacting is an unconscious process. When we experience an uncomfortable emotional trigger, we immediately respond to eliminate the discomfort it causes. Responding, on the other hand, is a conscious, mindful process. It involves acknowledging and observing how you feel, then deciding how you want to proceed. If you raise your voice when you're angry or withdraw from others when feeling insecure, observe those emotions next time. Recognize how they're connected with your actions. 
   
   
7. Be assertive. Assertive communication is about communicating your needs while acknowledging and respecting the needs of others. Rather than being passive or aggressive, assertiveness asks you to use your words clearly and directly. As you become more aware of your emotions, you'll be able to assert yourself in a way that strengthens and deepens your relationships.
   
   
8. Practice empathy. Be open-minded and try to understand why other people feel the way they do.   Remember that there are various ways of looking at any situation. When someone doesn't react the same way, consider why, and try to see it from their perspective.
   
   
9. Take responsibility. You're the only one that's responsible for your feelings, actions, and responses. Once you start holding yourself accountable and stop blaming others for the way you feel, you'll notice a positive impact on all areas of your life.

Working on 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.

Embarrassment is usually associated with negative events, such as making mistakes in social situations or at work. What can make it particularly difficult to deal with is that embarrassment often shows on the outside. Blushing, looking down and covering your face with your hands are all typical signs of the feeling, and are often automatic reactions. Yet, could embarrassment be a positive thing?

Genuine and Trustworthy

A study published in the Journal of Personality and Social Psychology found that feelings of embarrassment are often signs that a person is genuine and trustworthy: "...although people may feel bad when left red-faced, the trait has many positive connotations." It's not necessarily that people who don't get embarrassed never make mistakes, rather that they don't really care.

Consider a situation where two coworkers assigned to the same project find they've made a big mistake that will be difficult to fix. One is mortified, saying they can't believe they could make such a stupid mistake and feeling guilty for the damage it could cause the company. The other acts coolly, shrugging it off and saying it will be fine. Which seems the more considerate of the two?

Controlling Embarrassment

That said, becoming embarrassed too often and too severely can have negative consequences. Many introvert types find that they're often embarrassed, which makes them less willing to engage with other people and be confident at work. A happy medium is to recognize embarrassment and acknowledge mistakes, but not let that stop you from taking calculated risks. The alternative, which is never being embarrassed or acknowledging that mistakes happen, leads to an inconsiderate and selfish personality. As Susan Cain notes in her book on introversion, Quiet, when it comes to embarrassment, "It's better to mind too much than to mind too little."

A person who's embarrassed cares about how they act in social situations. They're aware of expectations and are self-conscious when they know they've broken them. Many people lament their own bouts of embarrassment but perhaps could learn to embrace these feelings. These are signs that they're socially intelligent individuals who care what others think about them. Indeed, embarrassment is often linked to feelings of pride or lack thereof. Perceived loss of face when a person's pride is damaged can also be a reflection of their personal level of self-respect.

Accepting Slip-Ups

No one is perfect. Even great presidents, movie stars, and athletes make occasional mistakes. In fact, it's those that admit they're wrong and apologize to those they have harmed through error that people tend to respect the most. "Nothing ventured, nothing gained" can be a good adage to live by if considered as a measured level of risk-taking. Putting yourself out there to be scrutinized by bosses, co-workers, friends or family is scary, but it's part of growing as a person.

Being aware of physiological responses can help you to understand what it means to be embarrassed and how to keep it to a healthy level. Blushing can't be helped. It happens because your nervous system responds to perceived embarrassment and causes blood vessels to widen. This causes a reddening of the face which many people feel only worsens the impact of an embarrassing situation.

Accept that this is a natural reaction that can't be helped, and is nothing to be ashamed of. It simply means you care enough to have a reaction when you've made a mistake. Recognize any other nervous tics you may have, such as turning your head down. This can look passive, and as a natural reaction is also okay. Just ensure you're not doing it excessively and making yourself feel worse about the situation than necessary. Accept you've made an embarrassing error, then hold your head up high and decide how you're going to fix it.

Social Contexts

If you find yourself embarrassed more often than you'd like, identify situations where you feel this way. Perhaps you feel you say the wrong things on dates, or make more mistakes when you're stressed at work. By pro-actively looking at ways to avoid failure in the future, embarrassing situations can be avoided in the first place. Practicing calming exercises when you're overwhelmed can be a great way of leveling stress to avoid losing focus, for example.

Embarrassment may have become part of human psychology as a means of maintaining order in social situations. As people developed complex societies over time, it became necessary to enforce certain rules to ensure social cohesion. Eventually, these became the laws and social norms we live by today. When we perceive ourselves as trespassing these rules, embarrassment can occur. This reaction is an opportunity to recognize mistakes, learn from them, and try to avoid repeating them for the sake of society as a whole.

Embarrassment is a powerful emotion, and one people often try to avoid at all costs. However, it's good to embrace the knowledge that it can have a positive effect on the way you live your life. Learn from mistakes and remain considerate of the effects your actions have on others. You'll be a far more productive member of society than someone who never feels embarrassed or acknowledges their errors. Embarrassment can be a good thing, just make sure it's not stopping you from achieving your full potential.

An anxiety attack is a frightening experience.  Your heart races, your breath becomes short, and you feel a sense of dread -- even if you have no reason to.  You may not always be able to avoid an anxiety attack, but there are steps you can take to calm yourself down and feel better during one.  One of these ways is through grounding yourself to the present.

Grounding yourself to the present is helpful because people often feel anxious about things that happened in the past or will happen in the future.  By reminding yourself that you are in the present, where nothing can hurt you, you can help yourself overcome the attack.  The easiest way to achieve this is to focus on your senses and how they are experiencing the world around you.  Not only will this help to keep you in the present, but it will also help to distract your thoughts away from the anxiety attack.

First, focus on what you are seeing.  If you are in a room, notice what color the walls are, how many windows there are, and what sorts of decorations might be hanging on the walls.  See if there is anything unusual or interesting about the room you are in.  If it helps, you can say what you notice out loud.

Next, focus on listening.  It's easy for many people to become so distracted by tasks or entertainment that they don't stop to listen to the ambiance of a room.  Is there a clock ticking?  Water dripping from a fountain or fish tank?  Maybe there is noise coming from outside.  Try to listen to as much as you can until you can't notice anything else.

Now move on to your sense of smell.  Although not always the case, different rooms, buildings, and locations often have a unique scent to them.  Is there anything unique about the smell of where you are?  Perhaps you can smell food, or maybe furniture polish or clean laundry.

Finally, if you have improved so far, you can try to explore with your sense of touch.  Your hands are almost always touching something.  Maybe the bed, a chair, a wall, or your clothes.  How would you describe the texture of what you are feeling?  Soft?  Hard?  Smooth?  Fuzzy?  Feel its temperature as well.

Engaging all your senses like this should take a few moments.  Hopefully, by the time you've finished, you'll feel better.  Remember, if you feel anxious often and it's interfering with your life, you may want to see a doctor for other treatment methods. 

Anxiety and panic disorders are chronic conditions that can make it difficult to live a normal life, hold down a job or even leave the house. Bad habits can trigger anxiety, leading to a distressing cycle that keeps you stuck and can even lead to other mental health problems. Breaking these bad habits can be the starting point for beating chronic anxiety and reclaiming your life.

Shallow Breathing

Shallow and fast breathing leads to hyperventilation and causes a wide range of symptoms, including breathlessness, choking sensations, chest pain, muscle weakness and tingling in the lips, fingers and legs.  Hyperventilation can trigger panic attacks and is a common cause, as well as a symptom, of anxiety. Retraining your breathing and learning to take slow, deep breaths can take time, as bad breathing habits are hard to break.

Avoidance of Triggers

Avoiding triggers that cause or worsen the symptoms of anxiety is a natural reaction, but it can make the problem worse. For example, if large crowds of people make you feel anxious, it's natural to avoid busy shopping malls, birthday parties and other social events. However, when you avoid doing something you're afraid of, the fear tends to get bigger and stronger.

Exposure therapy can be useful for many people who use avoidance to cope with anxiety. Exposure therapy is often combined with other cognitive therapies and works by gradually increasing your exposure to the situations or objects you're afraid of. The therapist will help to support and encourage you throughout the process.

Excessive Worrying

Excessive worrying is a common problem, especially for people with anxiety disorders. Some people worry about specific things or events, while others worry continuously about many different things.

Worrying about things that are beyond your control makes you feel helpless and worsens the symptoms of anxiety. Sometimes, identifying and labeling your worries can be enough to make them lose their power. Writing your worries down or talking them over with a friend or therapist can also help to put things into perspective.

Watching the News

Focusing on negative events leads to negative thoughts and feelings. Positive stories rarely make the news headlines, which means that watching or reading the news often makes anxiety worse.

Unfortunately, it's almost impossible to avoid the news completely. Social media and other online platforms produce a steady stream of negative news stories, making it difficult to combat chronic anxiety. Limiting your exposure to news coverage is one of the best things you can do when trying to overcome anxiety.

Eating the Wrong Foods

Diet plays an important role in the prevention of anxiety and panic attacks. Eating a healthy, balanced diet is essential for good mental health. It also helps to prevent nutritional deficiencies, which can sometimes be responsible for anxiety-like symptoms.

Some foods can even cause anxiety. Food and drink containing caffeine and some artificial additives are well-known for making anxiety worse, but any food that causes a reaction can be a trigger. If you believe certain foods could be triggering your anxiety, try keeping a food diary to look for patterns.

Finally, anxiety can be caused or made worse by negative beliefs and distorted thought processes. Changing these beliefs and thoughts can be extremely difficult, so it's usually best to seek the help of a therapist. Cognitive and talking therapies can make a big difference and help to speed up your recovery.

Boundaries are important for keeping relationships healthy and happy. If you don't feel protected, respected, or listened to, it might be time to examine yours. Here are four boundaries you need if you want to improve your relationships.

1. Protect your time

Time is precious and once it's gone, you can't get it back. It's important that you value your time so that others will as well. If you stop what you're doing every time they text, call, or want to hang out, you're not respecting your own time. When people learn you'll cater to them and their needs, they may take advantage. They will begin to expect you there when it suits them. By not enforcing this boundary, you may find certain people becoming upset when you're not at their beck and call. By not setting this boundary you may find that you have no time for your personal projects, self-care, and even your job. Do you have a needy friend who texts non-stop or calls while you're at work? It's time to put your foot down and tell your friend you can't talk on the phone while at work and that if her texts go unanswered for a while it's because you're working. If other people lack boundaries, it's up to you to enforce them if you want healthy relationships.

2. Make sure you're getting and not just giving

In any healthy relationship, there should be a balance between giving and taking. If you do most of the giving, while the other person does most of the taking, this is an unhealthy relationship. There are going to be times when one person gives or takes more because things aren't always 50/50. You should never keep score, but you will notice when you're the one giving and never being thought of in return. If you're naturally a giving person, it might be difficult for you to start setting boundaries with those close to you. Sometimes we get used to relationships being a certain way that we don't consider that it could be better. Your friend or partner may not realize they're neglecting you, so you want to have a discussion with them before assuming they are being selfish on purpose.

3. Don't tolerate manipulation

Manipulation is a tactic employed by people to get what they want. It's important to remember you're allowed to say "no" to anyone at any time. People don't like to hear it, but some will accept it while others refuse to accept it as a final answer. The ones who refuse to hear "no" are the ones who may resort to manipulation. They will try to guilt you by saying you don't care about them or love them. You will naturally feel bad and want to prove yourself, but giving in is a bad idea. If people learn that manipulation works on you, they'll continue to use it. Remind yourself and others that caring about someone and loving someone doesn't mean you give them what they want constantly.

4. Name-calling and abuse is never okay

If you grew up being called names or being abused, it's something you might be used to. You might not flinch anymore when these things happen, but that doesn't mean they are okay. If you're called names by a friend, family member, or spouse, you must stand up for yourself and make it known it's not acceptable. This is a boundary that no one in your life should ever cross. Someone who loves you will not abuse you in any way.

Boundaries are required in all relationships. Without them, you may find yourself unhappy, disrespected, and not feeling loved.

Many people find themselves in toxic relationships, and it's all too easy to stay in them far too long. A toxic substance causes great harm to your body, and the damage can be hard to heal from. A toxic relationship can damage your happiness, self-esteem and belief in yourself in much the same way. It's important to know the key signs that a relationship is no longer healthy for you so that you can get help or get out. Here are five signs of a toxic relationship that you should never ignore. 

1. You feel like everything you do is wrong

If your partner is constantly putting you down and making you feel small, this is a big red flag. They may make fun of the things you say and do or make you feel belittled. This may feel even worse if they do it in public or in front of friends and family. At worst, you may feel like you have to think and act just like your partner to avoid criticism. This type of dynamic can rob you of your sense of self and make you feel inadequate. 

2. There doesn't seem to be any happy moments anymore

Even the healthiest relationships go through rough patches and periods of time where you just can't see eye-to-eye. However, in a toxic relationship, it often feels like the good times have gone for good. Your partner is constantly negative and there is always a new problem to worry about. This keeps you in a constant state of stress and anxiety and prevents you from enjoying life fully. 

3. You've become isolated

In any relationship, it's important to maintain the bonds and ties you had with friends and family before you met your significant other. If your partner discourages you from socializing outside of your relationship, this is a toxic form of control and can leave you feeling lonely and unhappy. Alternatively, you may be so exhausted from the trials and tribulations of coping with your partner's behavior that you lose interest in your social life. 

4. Your partner stops you from growing as a person

In a supportive relationship, it's a joy to watch your partner blossom and grow as a person. However, some toxic partners prefer their partner to stay just as they are. They don't want to see them striving to improve themselves. Whenever you take steps towards positive changes in your life, either personally or professionally, your partner responds with negativity or pokes fun at your achievements. After a while, you may simply stop trying to grow as a person altogether to avoid criticism of your efforts. 

5. You're walking on eggshells

If you find yourself trying to predict your partner's mood and what will or won't make them angry, this is a bad sign. You may find yourself turning down opportunities to do things you really want to do "just in case" your partner is enraged. It may seem no matter how hard you try, you simply can't avoid angering them into outbursts that seem to come from out of the blue. Living with this kind of tension can be extremely stressful and draining in the long-term. 

The bottom line

If you're noticing some or all of these signs in your relationship, it may be time to consider walking away. Toxic relationships can be hard to leave, and you may need help from family, friends or a therapist to find the strength that you need. However, the longer you stay in a damaging relationship, the more harm it does to your self-worth, and the harder it is to get out. The sooner you break free from this type of relationship, the sooner you'll be free to pursue your own happiness and find the supportive, loving partner you want and deserve. 

It's normal to want to get rid of negative thoughts. After all, they are at best uncomfortable, and at worst painful. You imagine you'll be better off without them. Nonetheless, each unwanted thought exists for a reason and says something about you. Uncover the gems hidden in disparaging self-talk and you will recognize the wisdom that can help you grow.

Why negative thoughts exist

No one, not even a spiritual leader, is free of negativity. Negative thoughts are part of life, and they occur for good reasons. They tell you when to change tack or keep going in the same direction, so you know what to avoid or move toward.

Critical self-talk arises from familiar discomfort, and it doesn't cause your unease. It reflects what goes on inside you. If you get rid of it, your disquiet will still exist.

For example, you might be upset if it's not your turn to put the trash out, but your partner's left you with the task and gone out. Self-talk triggered by the event will echo what you already feel. If you have low self-esteem, it might say your partner doesn't care about you. Then again, if you have healthy self-esteem, it may say your partner was just forgetful. How you view what happens, which is summed up by your thoughts, says more about your frame of mind and beliefs than anything else.

The essence of negative thoughts

Maybe you've contemplated how terrific it would be to have a personal guide, like a genie, someone who works entirely on your behalf to improve your wellbeing. The idea isn't as outlandish or magical as you imagine. You have an inner guide: your internal voice.

When you fight negative thoughts, you stop self-understanding. You don't give yourself the chance to learn. Negative thoughts let you know where you are, so you can check your location against your preferred destination. Your internal voice mirrors your emotions and perspectives, but don't take its words literally.

Rather than take negative self-talk to heart, recognize it highlights your fear. It may show your self-worth is low. As such, the sight of the trash still in the kitchen bin instead of outside ready for collection, triggers your anxiety. Once you know the underlying emotion, you can trace it to its origins.

How to understand your negativity

Negative thoughts often come from beliefs formed in childhood. If a parent abandoned you, for instance, or was unkind, you might not believe you are lovable. Familiar feelings of shame, fear, and pain swim to the surface of consciousness when circumstances push your buttons.

If they resemble the original events at the bottom of your psyche, even to a modest degree, you'll experience anxiety. Then negative thoughts to explain what's occurred rise. Your mind creates a story for you to decipher, and its intention is to help you resolve issues.

Look behind negative thoughts. Treat them as paths to unresolved traumas. Sit quietly, figure out their origins, and acknowledge your fears related to the past. Now you can view your history with fresh eyes and let current knowledge help you manage. You might note misconceptions, and can come to terms with events and let them go.

When you uncover the hidden reasons for negative thoughts, you learn about yourself and what makes you react as you do. You gain clarity and emotional intelligence that helps you deal with life's challenges with less anxiety.

If you're confined to your home due to an enforced lockdown, such as in the Covid-19 pandemic, don't succumb to feelings of gloom and doom. A positive, upbeat approach is much more helpful in such a situation, both for yourself and for those around you. By staying calm and cheerful yourself, you can inspire your family, friends and neighbours to follow suit and pull together through your shared challenge. You can go further, too, with the help of social media, and support others around the world who may be affected. This noble, empowering role will be ready and waiting for you, so here are some bright ideas to start you off when need arises.

Phone around

Keep your phone charged up and in credit, and phone around all your friends, relatives and other contacts. Check they're all safe and well, and encourage them to open up and share any concerns they have. Getting worries off their chest will help them relax afterwards. You can share your own concerns, too, and benefit from your friends' support likewise. Make a commitment to repeat the phone-around every week, or however often you judge to be mutually beneficial, until the lockdown is over.

Show your face

Go to your window, door or balcony on a regular basis, and let your neighbors see you. Perhaps phone a few of them first to let them know you'll be there, and ask them to spread the word. When you're ready, wave a flag or bang a kitchen pan to attract everyone's attention and encourage them to show themselves, too. It's heartening to see your fellow human beings, even at a distance, when contact is restricted.

 Tap on walls

 Arrange with your next door neighbors to exchange regular taps on the wall, floor or ceiling, depending where they're situated. This will provide reassuring contact and companionship for all concerned. Perhaps agree a code, such as three taps to say all is well and six to say there's a problem. This will enable you to monitor each other's health and well-being, and to offer support, should an issue arise.

 Send messages online

Make use of your social media accounts to reach out to the wider community. With cheerful, positive messages, you can help people everywhere to stay strong, like you. Your efforts will be rewarded with expressions of warmth and gratitude, and your own spirits will be raised by the wonderful camaraderie you've generated.

 Publish entertaining videos

If you like using your camera, take some photos or videos to amuse your online followers. Focus on topics that interest you, such as cooking, nature and pets perhaps. Catch moments of charm, wonder or humor that viewers will enjoy, too, and add witty captions as you go.  You'll find this project fun and absorbing, and your fellow lockdown victims will appreciate them, too. Be sure to admire their offerings as well, and encourage comradely interaction at this difficult time.

 Offer jokes and humor

Get your social media followers chuckling by posting jokes and funny anecdotes. Rack your brains for old jokes and stories from your schooldays, or select some from the Internet. Then maybe add in some comic rhymes, silly songs and crazy cartoons.  Display the most popular posts on your windows or door, for your neighbors to enjoy as well. You may spot some jokes appearing on the buildings around you soon after, as people respond with their own contributions. Simple gestures like these can spark a whirl of community fun, helping everyone stay calm and positive.

Share music, art and poetry

If you have a creative talent, share it with your family and neighbors, and give them a cultural treat. If you can sing or play an instrument, for instance, you can perform a little concert on your doorstep or balcony, and post a recording of it online for your wider circle. If art is your forte, perhaps draw a giant picture and display it in your window, or if you're a comedian, perform some simple gigs or sketches. Encourage your audience to follow suit with their own little party pieces.

There are all sorts of ways to keep up your own spirits and everyone else's, too, during a period of lockdown. Every smile and wave will boost that precious camaraderie, and if you get a down moment yourself, you can take heart from the positivity you've inspired. That's the magic of community morale: everyone helps each other. 

When most people hear the phrase borderline personality disorder, they have automatic and immediate assumptions about the person being referenced. Oftentimes, these assumptions are wholly untrue and based on rumors and misconceptions. And these misconceptions can be hurtful and problematic for people that do live with borderline personality disorder.

Borderline personality disorder is a mental health disorder characterized by extreme mood swings, identity issues, feelings of emptiness, and more. However, a clinical description can only tell you so much about the disorder. Here are some things people with borderline personality disorder wish you knew.

Borderline Personality Disorder Does Not Mean You Are Evil

Many people immediately think that a person with borderline personality disorder (BPD) are evil somehow. They assume they are heartless and self-centered, basically a psychopath. However, this is not the case at all.

The reality is that most people with BPD are highly empathetic and caring. In fact, part of the problem can be that they are too empathetic. If you are empathetic towards others, it is next to impossible to be evil.

Having Borderline Personality Disorder Does Not Make You Manipulative

There is another assumption out there that people with BPD are extremely manipulative and will do anything to get their way. The problem is that this is based on a misunderstanding of the symptoms of BPD.

When a person is having a BPD episode, they may become extremely emotional. This can mean that they get sad and cry or get angry and scream. They might go silent or might become very loud and dominating in conversation.

A person who is in a BPD episode may also threaten self-harm or suicide or take such actions. These people are not doing any of these things to be manipulative. They are suffering. Their emotions are out of their control. Manipulation is not necessarily a part of BPD at all.

People with Borderline Personality Disorder Can Have Good Relationships

Many people shy away from having relationships with someone when they find out they have BPD. There is a horrible misconception that people with BPD cannot have good or healthy relationships, but people with BPD can have strong connections and relationships just like anybody else.

Borderline Personality Disorder Doesn't Make You Dangerous

Emotional volatility and being dangerous are not the same thing. A person with BPD is not dangerous because of their mental health disorder.

You do not have to fear a person just because you find out they have BPD. You probably already know people with the condition that function normally, have never shown any signs of problems or being dangerous. And, they never will.

Borderline Personality Disorder Can Be Treated

Finally, perhaps the most damaging misconception out there about BPD is that it is a condition that cannot be treated. This is not true. The difference between personality disorders and other mental health disorders is that there are no medications designed specifically to treat the condition as a whole. 

Instead, medications for BPD and other personality disorders address symptoms of the disorder like depression or anxiety. The main treatment for these conditions is therapy, and it is highly effective.

Now that you know just a few of the facts that people with borderline personality disorder wish you knew, you can be sure you are supportive of anyone in your life that has this mental health disorder.

 It's normal to feel overwhelming stress and anxiety amidst a pandemic. Financial fears mixed with the discomfort of being isolated at home can be crippling, which is why it is important that you take time to manage your stress during this crisis. Do not allow anxiety to take over your life. There are steps you can take to mitigate your daily stress.

Meditation  
Meditation can be a critical tool in managing your stress levels. You don't need to be experienced with meditation in order to reap the benefits. Even a beginner can limit their anxiety immediately by using simple guided meditation. Look up guided meditation online or download an app to your phone. An easy ten minute guided meditation will put you at ease. And thankfully, you can utilize meditation as often as you need throughout the day. You can meditate frequently in order to successfully manage your stress. 

Therapy
Although during a pandemic you may not be able to go see your therapist in person, you can engage in therapy through the phone or video conference. Email your therapist to find out how you can stay in touch during this stressful time. Most therapy offices have already started setting up virtual appointments with their patients. Being isolated at home alone does not mean you cannot get the therapy you need. 

Socialize 
Social distancing doesn't have to mean no socializing. It is vital that you use your time in isolation to reach out to the people you love most. Make phone calls, send text messages, create a group chat with your friends. You will need a support system to manage your stress. Don't be afraid to reach out to your group of friends and vent about what is going on in your life. It's very likely your friends and family are just as stressed out as you. Lean on each other as you and your loved ones navigate this difficult time. 

Exercise
Exercise is key in keeping your stress controlled. If you are sitting at home all day without a physical outlet for your anxiety, your mental health will deteriorate. You may not be able to go to the gym but that doesn't mean you cannot work out. There are many guided exercise videos online. Find an exercise routine that fits your skill level and make it a goal to work out every day. Exercising releases endorphins which keep you happy. Not only will it be easier to control your stress when you're exercising regularly, you will also boost your immune system. It is more important than ever to maintain your physical health.  

You cannot cure your stress, but it is possible to manage it. Make sure that you are taking the necessary steps to lower your stress levels. It is extremely important to manage your stress during the outbreak of a contagious virus as stress can lower your immune response. 

Anxiety is a common emotion, and most of the time you're anxious for a specific reason. When you're fearful, your heart rate speeds up, your blood pressure rises, and your heart beats faster. But sometimes anxiety is an almost everyday occurrence. You may wake up apprehensive and fretful in the morning, or it might come on later in the day with no apparent reason why. If these episodes are persistent, this can be a sign of an anxiety disorder.

Anxiety disorders are classified into different types. So, it's not enough to say you have an anxiety disorder. The type you have can make a difference for treatment. Let's look at the five types of anxiety disorders that psychiatrists and psychologists recognize.

Panic Disorder

One of the most common types of anxiety disorder is called panic disorder. People who have this form of anxiety experience symptoms of anxiety that often come on suddenly and out of the blue. The symptoms can be physical in nature, like a rapid heart rate, palpitations, difficulty taking a deep breath, lightheadedness, dizziness, and sweating. Some people also experience psychological symptoms like feelings of unreality and fear that they'll collapse on the floor unless they get help. It's not uncommon for people with panic disorder to think they're having a heart attack. In fact, emergency rooms frequently see people with panic symptoms that resemble a heart attack.

Obsessive-Compulsive Disorder (OCD)

Obsessive-compulsive disorder (OCD) is another form of anxiety. The obsessive component of OCD refers to the tendency to have repeated unwanted thoughts that cause anxiety. For example, some people with obsessive-compulsive disorder become fixated on germs and being exposed to them, or may develop an obsession with not stepping on cracks on the sidewalk.

The compulsive component refers to the behaviors they do to keep their anxiety under control. For example, the person with an obsession with germs might wash their hands repeatedly and focus obsessively on staying clean. An individual obsessed with not stepping on cracks in the sidewalk will keep their attention focused on the ground so they can avoid them. People with this form of anxiety channel their fear and worries to specific objects or behaviors and behave compulsively to keep that anxiety in check.

Social Anxiety

Social anxiety is sometimes referred to as a social phobia. People with social anxiety experience extreme fear, worry, and anxiety when they're in a social situation. Before a social event, they may experience extreme worry and distress because they fear they'll do something stupid or people won't like them. Social anxiety can be focused, for example, a fear of parties in particular, or more generalized, fearing any type of social function.

Post-Traumatic Stress Disorder (PTSD)

Post-traumatic stress disorder (PTSD) is triggered by a traumatic event. The person with PTSD can't mentally overcome or let go of the trauma they experienced and may relive the events in their mind. At times, something in their environment can trigger a memory and they develop extreme anxiety. Examples of events that can cause post-traumatic stress disorder include weather disasters, being a victim of violence, fighting in a war, or being involved in an accident. For a psychiatrist to make this diagnosis, the symptoms need to be present for at least one month. 

Generalized Anxiety Disorder

Generalized anxiety disorder is the most common form of chronic anxiety. If anxiety is long-standing and doesn't fit into one of the categories above, it's usually generalized anxiety disorder. People with this condition feel anxious much of the time and usually can't identify a specific trigger for their anxiety. They tend to worry chronically and without a specific trigger. Health care professionals usually diagnose generalized anxiety disorder if symptoms are present for at least six months. There is a genetic component to generalized anxiety disorder, as it's more common in certain families, and women are more prone to it than men. In fact, generalized anxiety is twice as common in females.

The Bottom Line

As you can see, chronic anxiety isn't a single disorder. It can be of various types, but only a psychiatrist is trained to make a diagnosis. Fortunately, there are therapies that can help, including cognitive and behavioral therapy by a licensed psychologist. However, there are strategies people can do at home like deep, controlled breathing exercises, meditation, self-hypnosis, mindfulness, and guided imagery.

References:

Medscape. "Posttraumatic Stress Disorder"

HHS.gov. "What are the five major types of anxiety disorders?"

National Institute of Mental Health. "Anxiety Disorders"

The changing seasons affect your family much more than you may realize. Shorter days, less daylight, and dreary weather impact physical and mental wellbeing. Simple changes in the way you manage your meals, home interior and daily activities will make this winter a healthier, more comfortable, and happier time for the entire family. 

Here are three very effective, low-cost ways to help your family beat the blahs, stay healthy and feel better this winter. Addressing both physical and emotional health, these simple and inexpensive ideas are powerful because they directly focus on the reasons winter can harm your family. 

Why Winter Is a Tough Time

Cold, dreary weather is tough on your body and mind. It's important to protect your family's physical health during winter because colder, wet weather and exposure can weaken your body's immune response.  Winter is also a time with more flu and cold germs around.  

Shorter days, less light, and gloomy weather; all ingredients in the recipe for the blahs. There's less spring in everyone's step, fewer smiling faces, and a general sense of just, blah! The scientific name for winter blahs is Seasonal Affective Disorder, SAD. Symptoms include loss of appetite, general sadness, poor sleep, and tiredness. Some people experience feeling anxious or irritable. If you see these warning signs in yourself or family members, there are simple solutions available. 

Here are three effective tools for keeping your family healthy and free of the blues this winter. This year, fight the blahs with powerful technology, good nutritional resources, and activities to lift spirits and create cheer. Here's how to start.

Use Food, Fun, and Cheerful 

From ages past to today, wise mothers know that proper nutrition is a powerful weapon in the battle against winter ills and the blahs. Cold germs and viruses replicate easier cold weather, so maintaining a healthy immune system is key. Good lighting, wonderful food, and healthy activity elevate the mood and promote the release of endorphins.  

One: Celebrate Fresh

Make the most of seasonal winter vegetables and fruits. Keep fresh fruit on the table and add cut-up fruit and fresh vegetables to lunchboxes and the dinner table. Balanced nutrition, including healthy seasonal veggies, does not have to be boring. You have a wide range of tasty soups, stews, and casserole recipes waiting just a mouse click away. Get creative, maybe even engage the kids to help in preparing the food. You can ensure that meal time is healthy and memorable without spending hours in the kitchen.  

Two: Make Dinnertime a Special Event

Nearly everyone loves chili. Make it extra tasty and healthy by adding finely chopped carrots, diced bell pepper to the mix. They add extra nutrients while hiding nicely in the dish. Turn the meal into a fiesta by surrounding the pot of chili with tasty melted cheese made with small corn tortillas, nachos, and black bean refritos.  

This kind of meal is very flexible, so use your imagination. Find interesting new recipes to try. There are many chicken, turkey, and vegetarian alternatives, and hearty stew and soup recipes packed with healthy nutrition. The key factor is making dinner time interesting and fun and healthy.  

Your crock pot and instant pot cooker will be great time savers, here. Try different themes for different days. Have a build your own sub sandwich bar loaded with healthy breads, meats, sliced veggies, and cheese. Meatloaf is another great place to put some hidden nutrition and is a good option for working with your fussy eaters.  Just use your imagination; the entire family will benefit. 

Three: Fight the Blahs with Activity

Giving people something to look forward to is a great way to combat Seasonal Affective Disorder. Exercise, activities, and fun go a long way towards lifting the spirits. Family nights, light exercise and just trying to stay stimulated will go a long way towards beating the blahs. 

Get outside. Unless the weather is brutal, getting out is mood lifting even on cloudy days. Physical activity stimulates your body to release endorphins. These natural chemicals elevate mood and lessen sensitivity to pain. Exercise also stimulates the mind as you watch your surroundings during a walk.  

If the weather is too bad for a hike, visit a museum for a stroll or have fun at home with games like toss across or active gaming with dance or bowling with your Wii. Games of any kind are good for lifting spirits and getting the kids engaged. Lively games like Risk or Monopoly encourage critical thinking and strategy skills. Again, the point is being engaged to create healthy good feelings to overcome seasonal depressed feelings. 

Four: Fight the Gloom with Technology

Less daylight during the winter months is a problem. Battle the blahs with low-cost technology this year. Something as simple as changing the ‌light bulbs you use can have a big impact on your family's health and wellbeing. Here are two effective options to consider. 

White natural light from the sun enhances mood and provides a host of health benefits. Natural light combats seasonal depression, stimulates vitamin D production and promotes healthy sleep.  

If your windows don't let in enough natural sunlight, try installing daylight LED bulbs. Look for them in any local big box or hardware store for between $5 to $10. Another option is placing daylight simulating light therapy lamps around the house for greater impact. It's a good option but can be more expensive. Look for these lamps online and on Amazon. Prices range  from around $40 to $150.  

Seasonal depression is something you can do something about. This year, face it with a little ingenuity, wonderful food, and active family fun for smiles all round.

According to Kellie Wong from Business 2 Community in her article, 25 Key Remote Work Statistics for 2020, "Approximately 7 million people were already working from home" before the coronavirus pandemic hit. Since COVID-19, many companies have had to deploy employees to start working from home.

Maybe you've found yourself in such a situation where you now have to work from home. It can be stressful; especially with the additional stress of trying to manage life through this pandemic. Consider the following ways that you can destress while working from home.

Dedicated Workspace

This sounds like such a basic concept, but this is the most important part of destressing while working from home. You need an office that is solely for work and separate from your home life activities. Of course, you may not have a separate room that you can dedicate solely as an office. However, you can take steps to make the workspace separate.

•Room Dividers - Use a portable wall to divide your office space from whatever room you placed your desk in like your bedroom or family room. This can ensure that you have separation between work hours and home life.

•Desktop vs Laptop - Invest in a desktop computer instead of a laptop. Sure, you can have a laptop for personal use. However, if you truly want to create a stress-free work life balance, it's best to have a desk with a desktop computer and monitor so once you step away from the area, you're done with work.

•Work Schedule - Working from home can become complicated, since you may have trouble finding a balance with home life and when you need to work. Decrease your stress levels by making sure you create a clear work schedule and don't deviate from it.  

Comfortable Workspace

Working in a comfortable work area can make your productivity level increase and stress levels decrease. Of course, you don't want to be so comfortable that you zone out and fall asleep. However, you want to be comfortable enough to make it through a long 8-10 hour work day. Take the following steps to make your workspace more comfortable.

•Natural Lighting - If possible, create a workstation that has access to natural light through windows. If that is not an option, use the appropriate task lighting, like a desk lamp to ensure you can work comfortably while writing, reading, or typing.

•Effective Storage - A messy office space decreases productivity. Find the right storage solutions that streamline all the necessary components to help you easily find what you need and work productively.

•Ideal Temperature - Keep the workspace temperature at the optimal degrees to help you feel comfortable throughout the day. If necessary, use a space heater in the winter months or a fan or portable air conditioner in the warmer weather.

•Ergonomic Features - The right desk and chair are so important to improve your comfort level. Some popular ergonomic chair brands are the X-Chair, Steelcase Gesture Chair, Herman Miller Classic Aeron Task Chair, and the Office Factor Executive Ergonomic Office Chair. Ergonomic desks like the ApexDesk Elite Series, Vivo Workstation, or Uplift V2 Adjustable can add to your comfort level by enabling you to have a sitting and standing workstation.

Communication Rules

Make a strict rule for yourself--because this can be easily broken--to keep work communication to set work hours. When you work a regular job outside the home, there are generally clear boundary lines between working time and home time. However, when your office is in your home, the boundary lines can quickly become undefined. This can easily increase your stress levels.

Whether you are a team leader or team member, be vocal whenever you feel that a coworker is crossing those boundary lines and impeding on your home life. You need to keep all work communication on company emails and the company phone line and keep your personal accounts a no work communication zone.

These communication rules apply to your circle of family and friends too. It's important that they know when you'll be working and cannot be disturbed. You won't be productive if people are constantly calling, emailing, and texting you, or knocking on your door. Just because you work from home doesn't mean you can stop what you're doing to go to lunch or take several breaks each day. Setting specific boundaries will definitely help to decrease your stress levels while working from home.

Take Care of Yourself

Since you're working at home, you have easier access to healthy snacks than if you were working in an office. Sure, you could bring healthy snacks to work with you, but working at home makes it easier to walk to the kitchen and make a healthy snack during your afternoon break time. Consider the following healthy snacks as suggested by Healthline.com to power your afternoon:

•Guacamole and Bell Peppers - Avocados are high in monosaturated fats that are effective in maintaining healthy blood cholesterol levels and a healthy heart.

•Roasted Chickpeas - This is a delicious snack that is high in fiber, protein, and vitamins and minerals.

•Apples and Peanut Butter - Apples are a great source of fiber. Peanut butter is a healthy fat and protein that can be a filling snack to help you get through your afternoon.  

Start Destressing Today

Improve the way you balance working from home by following these basic steps to make the daily process less stressful. You can easily make these changes to help you work from home more peacefully and start destressing today.

The Arrival of a New Baby Can Bring a Whirlwind of Emotions
The postpartum period can be a whirlwind of emotions and new experiences. While the arrival of a new baby can be such a happy time, it is also a time of significant transition. We may have certain expectations of what life with baby will be like, only to find it is nothing like we expected. Some women find themselves struggling with guilt if they feel tired, overwhelmed, or even sad after the arrival of their new baby. This can be confusing and difficult to articulate to others, which can feel lonely.

Many Women Experience the Baby Blues
Because the arrival of a new baby is such a significant transition, many women experience the “baby blues.” The baby blues can occur within the first couple of weeks of delivery and affect 70%-80% of women, according to AmericanPregnancy.org. During this time, women may be weepy and feel irritable, as well as feel anxious and sad. It is unclear what exactly causes the baby blues, but it is likely due to hormonal fluctuations. Lack of sleep may also be a significant factor in the experience of baby blues.

For Some Women, the Baby Blues Can Lead to Postpartum Depression
According to the National Institute of Mental Health, 15% of women experience postpartum depression. Hormonal shifts, as well a lack of sleep can contribute to the symptoms of postpartum depression. Sadness and anxiety, as well as sleep disturbance (unrelated to the baby’s sleep schedule), are symptoms of postpartum depression. It is also possible women with postpartum depression may experience anger, may withdraw from friends and family, and may doubt her ability to care for the baby. It is important to keep in mind that postpartum depression may also range in severity, so some women may also have thoughts of harming herself or the baby. These symptoms can make it difficult to form a bond with the baby.

Things Can Get Better! Therapy is an Effective Treatment for Postpartum Depression
The postpartum period already feels busy and tiring at times, so any of the above experiences can certainly complicate the experience of a new baby for the mother. Feelings of shame and guilt for experiencing any of the above symptoms may prevent some women from sharing their experience with a loved one or seeking help from a healthcare professional. Talk therapy has shown to be beneficial in helping mothers to understand the thoughts and feelings they are experiencing, as well as to learn methods of coping in order to lessen the symptoms discussed above.

How Do We Regain Control from an Eating Disorder?
Eating Disorders are a vicious cycle that provides you with a false sense of control only when you are engaging in the specific acts of the eating disorder itself. But, once you realize that you can gain control via understanding your personal patterned behaviors, you become more in tune with what you are missing that triggers the impulsive acts of eating disorders, to begin with. The goal is to help you learn how to take control in ways that will make you feel a sense of success in all aspects of life that aid you to grow into a healthier version of you both mentally and physically.

Understanding the Underlying Dynamics of What Causes an Eating Disorder
It is difficult to work on addressing a problematic thought process and affiliated behaviors if we don’t understand why it exists in the first place. The fact that you are seeking help for your eating disorder is the first step in the right direction to taking back the control that you feel you have lost in relation to this ongoing self-destructive cycle. Once you gain the skill set to recognizing and understanding the triggers of this you will be able to learn how to interrupt the undesired behavior which can be taught to you through your eating disorder therapy sessions.

Seeking Treatment for an Eating Disorder is a Very Effective Approach
According to the Anorexia Nervosa & Related Eating Disorders Counseling Organization, the recovery rates from such disorders is at least 60% and they maintain healthy eating habits and develop overall better relationships with food which clearly impacts both their physical and mental health. Many say they feel they are stronger people and more insightful about life in general and themselves in particular than they would have been without the disorder and treatment of such.

Healing from Eating Disorders Requires a Holistic Approach
When you are suffering from an eating disorder it affects your family, loved ones, and your world as a whole. In receiving treatment you will not only learn how to manage your relationship with food but, you will also feel empowered to see yourself in a positive light thus allowing you to improve your relationships with others and obtain the necessary control to take steps to be more successful in all facets of your life. You will be taught how to ask for help when needed and not feel that this attributes to a loss of control in something.

This is a question that is often asked by first-time couples counseling clients. Coming to couples counseling with a positive attitude and a willingness to discuss the problem at hand will significantly increase the likelihood that couples counseling will be helpful to you and your partner. The fact that you are reading this means you have the desire to improve your relationship in some way. That desire can be a powerful catalyst for increasing your relationship satisfaction.

The Statistics are in Your Favor

Recent research from the American Association of Marriage and Family Therapists demonstrates that over 98% of participants surveyed indicated that they received the help they needed from couples counseling. Does this mean that 98% of people who get couples counseling succeed? The answer to this question is not always so simple. First, you must determine what defines success. Is success staying together even if you are not a match or staying with an abusive partner? Some clients describe succeeding as learning they have the strength to move on from a negative relationship, others describe it as preserving the relationship in the face of doubt or uncertainty. Coming to couples counseling with an open mind will help you determine what success looks like to you.

Being Proactive

Most couples think that there is no need to seek couples counseling if they are not having any problems in their relationship. Couples counseling does not always have to be used as a method to help a strained relationship. It is equally as effective at preventing relationship issues. Most problems that arise in a relationship can be prevented by learning how to properly communicate with each other. Often, couples that seek couples counseling find it easier to communicate with each other and to express their true feelings. This openness is a great tool for combating trust and other relationship issues.

Time is of the Essence

It is never too late for couples counseling, but the sooner you start, the better chance you have of finding success in your relationship. Letting issues in your relationship fester make them harder to overcome. It is believed among most respected couples counselors that the earlier you start working on your relationship, the more likely you are to experience a positive outcome.