All Posts in Category: Motivation

Potent Techniques for Relapse Prevention

Myth: Relapse just happens out of the blue.

Fact: The onset of relapse starts well before an individual indulges in drinking or consuming drugs. 

Relapse Prevention is a very delicate topic to talk about. It is an unfortunate reality that in addiction recovery, relapse can occur multiple times and can be devastating. Individuals face challenges in maintaining sobriety and dealing with the withdrawal symptoms. The write-up will cover the proven techniques for keeping yourself or your loved ones on track. By the end of this article, we promise you will gain a better understanding of how to prevent relapse. Let’s get started!

Relapse prevention requires comprehensive techniques that can significantly reduce the risk of experiencing a setback.

  1. Identify the stages: To prevent relapse one must recognize the three stages of it – emotional, mental, and physical. All three phases pose a potential risk of relapse. During the Emotional Relapse Phase, the individual may not be contemplating using, but their thoughts and actions may provoke a relapse. They feel emotionally detached and keep their feelings to themselves while feeling anxious and irritable. In the Mental Relapse Phase, they start to battle with their inner selves as they are torn between wanting to use and not wanting to. During this phase, they may start bargaining with themselves and plan to use it again. Physical Relapse is the third and final stage, and this is where alarm bells should sound. If the individual proceeds with using the substance, they will have relapsed. It all begins with one lapse, one drink, or one pill, and before they realize it, they are back to their old ways. 
  2. Be mindful of your triggers: When you’re in recovery, it’s crucial to be mindful of your triggers. For some people, certain places or situations can drive them back into drinking or using drugs again. These triggers may be different for everyone, so it’s essential to be aware of your triggers. If you’re not sure what your triggers are, take some time to reflect on your past experiences with addiction. 
  3. Recall the reasons for your walkout: It can be challenging to resist the urge to use when recovering from addiction. That’s why it’s important to remind yourself why you chose to walk down the path to recovery in the first place. Recall the feelings of being out of control or sick when using and the embarrassing things you may have done or people you may have hurt. By doing so, you can find the motivation to stay strong and resist temptations.
  4. Get in touch for help: If you’re struggling with addiction, trying to recover on your own can feel like an impossible task. That’s why it’s crucial to seek support from professionals who have experience and knowledge in treating addiction. Whether it’s a doctor, addiction treatment centre, therapist, or counselor, getting support can make the process of recovery much easier.
  5. Engaging in aftercare programs: Engaging in aftercare programs for addiction recovery is a crucial step toward long-term sobriety. Addiction is a chronic disease that requires consistent maintenance, and aftercare programs provide a structured environment for individuals to continue their recovery journey. These programs may include group therapy, individual counseling, educational workshops, and support groups. Aftercare programs also offer a sense of community and connection, which is essential for individuals who may have lost relationships due to addiction.
  6. Manage withdrawal symptoms: Withdrawal symptoms can be one of the greatest challenges of recovery from addiction. They can range from mild discomfort to life-threatening complications and can include nausea, vomiting, anxiety, and seizures. Proper management of withdrawal symptoms is crucial for success in recovery. The first step in managing withdrawal symptoms is to undergo a thorough medical evaluation. A professional healthcare provider can determine the severity of the symptoms and prescribe appropriate medications to help alleviate them. It is important to follow the healthcare provider’s instructions closely and not to attempt to self-medicate, as this can be dangerous.
  7. Handling setbacks: In recovery, setbacks are inevitable. While they can be discouraging, it is important to approach them with resilience and a willingness to learn. Instead of beating yourself up over a slip-up or relapse, view it as an opportunity to gain insight into what triggered the slip-up or what may need to be addressed in your recovery plan. One effective strategy for handling setbacks is to practice self-compassion. Rather than engaging in negative self-talk or shame, treat yourself with kindness and understanding. 

Relapse prevention is not a one-time event, it is an ongoing process of self-awareness and personal growth. By implementing the techniques outlined in this comprehensive guide, individuals in recovery can increase their chances of maintaining sobriety and living fulfilling lives.

For further in-depth insights on relapse and related information, go through the link.

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Magnifying Mindfulness – The Whats, Whys & Hows.  Part 2

Benefits of a mindful lifestyle

Adopting a mindful lifestyle has many benefits and is integral to leading a healthy, fulfilling life.

  1. It makes life more peaceful and relaxed and you can confront and manage arduous and stressful events with ease.
  2. When you adopt a mindful lifestyle, you will gain a better understanding and appreciation of yourself. You will be gentler and more patient with yourself.
  3. By practicing mindfulness meditation, you can reduce your anxiety levels and protect yourself from depression and panic attacks.
  4. Studies suggest that mindfulness may be beneficial in aiding people to better handle rejection and social isolation.
  5. A mindful lifestyle will bring joie de vivre in your life, which indirectly will strengthen your relationships, both personal and professional.

How to practice mindfulness

When life gets hectic, try to incorporate brief moments of mindfulness throughout the day. Many everyday mundane activities can be transformed into opportunities by practicing mindful awareness. For example, while doing the dishes, try to focus on the sensation of the warm water, the smell of the soap, and the feeling of each dish in your hands. When eating, slow down and savor each bite and notice the flavors, smells, and textures.

A few steps to be followed while practicing mindfulness.

  1. Take the time to cultivate a state of mindfulness, whether through meditation or in smaller moments of awareness throughout the day.
  2.  Start by sitting down and taking deep breaths, focusing on all that is being sensed at the moment.
  3.  Pay attention to your thoughts and emotions, allowing each thought to exist without judgment. 
  4.  Explore any strong emotional reactions that come up, using them as an opportunity to address any underlying challenges. 
  5.  Become aware of your body and the sensations it is feeling in the present moment. 
  6.  Acknowledge any negative thoughts and feelings, but move forward without clinging to them. 
  7.  Discover how the practice of mindfulness can bring you a sense of greater peace and inner joy. 
  8.  Allow yourself to be fully immersed in the sensations of the present moment. 
  9.  Connect with your breath and be aware of its calming and soothing effects.
  10.  Observe your thoughts and feelings without getting caught up in them. 

Obstacles – Mind is the biggest obstacle

Mindfulness has become increasingly popular as a way to live life more meaningfully, but one of its biggest obstacles is often overlooked. Many of us struggle to stick to a mindfulness practice due to a lack of motivation and/or mental distractions like rumination or intrusive thoughts. Self-doubt often creeps in and many people find it difficult to focus on the present moment. The obstacle of the mind can be overcome by creating a beneficial environment. To practice mindfulness, we must learn to be kind to ourselves and recognize that negative thoughts will come and go. Once we are able to accept our present state, we can start to gently shift our focus away from distractions and mind chatter. It helps to create a calming ritual by setting aside time each day to practice mindfulness, such as daily meditation, yoga or simply taking time for a peaceful walk in nature.

Living a mindful lifestyle frees you from the pressures of a hectic daily schedule. It is beneficial for your physical, mental and spiritual well-being. And the best way to get to these much-talked about benefits is to simply start, one baby step at a time.

So, ask yourself, what are your thoughts about it in this very moment?

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Magnifying Mindfulness – The Whats, Whys & Hows. Part 1

Are you mindful or is your mind full? Full of fiction, and narratives that aren’t relevant in the now?  Full of disturbing and disruptive thoughts that pull your mind in all directions?

The mind can be a soothsayer, but it struggles to calm down and accept reality as it is. The mind tends to wander more frequently in the past or brood on the future than staying in the present, implying that our mind is not calm and is enmeshed in the complex web of imaginations and useless thoughts. The article will give you an insight into a mindful lifestyle and the benefits one can gain by adopting it. Furthermore, we will discuss the challenges of practicing a mindful lifestyle and how one can practice mindfulness.

Definition of Mindfulness

Mindfulness is reawakening oneself to the present rather than ruminating on the past and worrying about the future. To live mindfully, one must be aware of all sensory perceptions and be in the present moment both physically and mentally. The focus is on everything that is immediately surrounding one’s mind, body and soul. 

Developing mindfulness can be used as a strategy to objectively observe and identify thoughts, feelings, and sensations in the body without automatically succumbing to self-criticism and judgment. This can help one to better manage challenging emotions, that otherwise override our mental faculties.

History of Mindfulness

Since ancient times, people have used mindfulness techniques. They go back all the way to when Buddhism emerged as a spiritual path: the Buddhist concept of ‘Sati,’ relates to the “moment-to-moment awareness of present events.” Buddhism was founded somewhere in the fifth century BCE by Siddhartha Gautama (who after attaining Nirvana was called Buddha). Nevertheless, Thomas William Rhys Davids, a British magistrate in Galle in erstwhile Ceylon (now Sri Lanka), recognized the term ‘mindfulness’ as the most accurate translation of the Buddhist idea of Sati in 1881. This led to the current translation of Sati to mindfulness. While mindfulness was widely practiced in the East, it didn’t make its mark in the West until the 1970s. Jon Kabat-Zinn is considered responsible for the emergence of mindfulness in Western culture. 

Under the guidance of various Buddhist masters like Philip Kapleau and Thich Nhat Hanh, Kabat-Zinn learned mindfulness. 

He created a program called Mindfulness-Based Stress Reduction (MBSR) while serving as professor emeritus of medicine at the University of Massachusetts Medical School in the late 1970s. The course aimed to help patients to cope with pain and stress that is associated with chronic illnesses. Research showed that that patients would frequently strive to escape discomfort, but doing so ended up causing them greater misery. Kabat-Zinn concluded that the more successful method was mindfulness training.

Mindfulness involves two key aspects

  1. Awareness: It entails being consciously aware of your inner thoughts and feelings in the current moment. This means being having presence of mind in the present moment and acknowledging whatever emotions and thoughts you may be experiencing. With practice, being mindful can lead to a greater sense of understanding and a deeper connection with yourself.
  2. Acceptance: It is the ability to observe and accept thoughts without any evaluation or avoidance. Acceptance encourages you to observe objectively and learn from your experiences in a non-biased manner. This helps you to cultivate compassion and kindness towards yourself and ultimately leads to deeper self-understanding and self-love.

                                                          To be continued… Part 2 discusses the benefits of mindfulness and how to successfully practice it to your advantage.

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Building Healthy Boundaries for Remote Work

With a drastic rise in remote work and the advanced use of technology, work, and life has become more intertwined. Unlike an office job, remote work does not offer equal physical boundaries. In this writing, we will explore why it is of the utmost importance to set relationship boundaries when working remotely. Moreover, we will confer the importance of setting boundaries, how to do this effectively, and how to manage a remote team environment with boundaries in place. We will also cover certain boundaries related to work and the home.

If you are feeling stressed working remotely, then you are not alone. It has been observed by Blue Jeans in a survey that many remote workers who are new to this kind of work are notching up more hours of work than usual, which could be a result of feeling the pressure to work from home. As technology has advanced, remote work has become increasingly common. Though there are many benefits to remote work, as it allows for greater flexibility in schedules and the lives of workers around the world, it can be tough to set a line between professional and personal relationships. Without these lines, remote workers can experience burnout, stress, and feelings of isolation. Additionally, remote workers may be less likely to develop meaningful relationships with their peers, as there is less of an opportunity to build strong connections through in-person interactions. To ensure a successful remote working environment, it is necessary to establish clear boundaries between work and personal life, set achievable goals, maintain regular communication with colleagues, and take necessary breaks. Additionally, remote workers should take advantage of virtual tools, such as video conferencing, to stay connected with their team. By these proactive steps, remote workers can maximize the potential benefits of working from home while avoiding the risks associated with the remote working lifestyle.

Relationship boundaries in remote working

Relationship boundaries are essentially invisible lines that help to maintain healthy relationships and prevent people from feeling taken advantage of, uncomfortable, or violated. In remote working, these boundaries are

1. Avoid communication with a co-worker outside of working hours.

2. Avoid discussing personal matters.

3. Maintaining professional language and behavior.

4. Do not engage in any physical contact. 

Furthermore, it is imperative to be clear and consistent when setting and communicating expectations, so that everyone knows what the boundaries are, what is acceptable behavior and communication, and what is not. Respect and politeness should also be an integral part of any remote working relationship, and any boundary violations should be addressed immediately and resolved as soon as possible.

Always remember that boundaries are flexible and can evolve as the relationship and working conditions develop.

 Boundaries around work

 It’s better to define healthy boundaries around work. As many employees have shifted to working from home, employers and employees alike are coming to realize the advantages of remote working. However, it is also true that remote working comes with its own set of challenges. In order to overcome certain challenges, it is necessary to set certain boundaries.

1. Set specific timeframes for when to start and when to stop the work: If you are working around the clock, it can leave you feeling burnt out and counterproductive. Working remotely gives us the flexibility of when to work. However, it shouldn’t mean always being available. When we set timeframes, we create structure and self-discipline. It also helps us to be more aware of where our time and energy are going during the workday. Having an established start and end time also helps to focus and prioritize what needs to be done in the allocated time while avoiding procrastination. Knowing that at a certain point of the day, you have to wrap things up encourages us to complete our tasks in a timely manner.

2. Establish Clear Areas of Responsibility: With remote working often comes the need to establish clear areas of responsibility. Without clear boundaries when it comes to understanding roles and tasks, problems can quickly arise. It is paramount to clearly define roles and responsibilities beforehand so that everyone is aware of their duties and responsibilities. When everyone has clarity over which tasks they are responsible for, it can reduce confusion and frustration.

3. Set Deadlines: Setting deadlines while working remotely can help us to stay motivated to finish tasks and can be essential in avoiding procrastination. Deadlines provide a sense of structure to our day and allow us to stay productive. They allow us to break up our tasks into achievable pieces and personalize our workflow to fit our personal needs. Whether you prefer to work on one big task for the day or break up your work into small mini-tasks, setting personal deadlines can help you stay motivated and on track.

Boundaries around the home

Establishing boundaries around the home is vital for soothing stress and maintaining productivity. In order to set clear expectations, some boundaries need to be outlined:

  1.  Designate a specific workspace within the home. Consider that space as the ‘office’ and use it solely for work-related activity. The space should remain free of any kind of distractions to ensure that you can focus completely on work tasks.
  2.  When you’ve finished work for the day, it’s necessary to leave that space and step away from your computer. 
  3. Communicate to your family that you’re in the workplace, they must refrain from contacting you unless it’s an urgent matter.Always remember

Structure in the age of remote work is much more challenging because you have fewer natural boundaries. But for a more productive, enjoyable, and sustainable lifestyle, one must establish relationship boundaries in remote working to manage personal and professional relationships. It is important to remember that boundaries are different for everyone, and it is up to each individual to decide what is best for themselves. Creating a set of regulations and guidelines will help to maintain a sense of clarity, respect, and trust between colleagues. This will help create a sense of comfort and security in the workspace, ultimately resulting in a more productive and successful working environment.

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Relapse is not an indication of failure!

The following article explores the concept of relapse as an opportunity for growth and reflection. We will delve into the meaning of relapse and discuss the causes of relapse while providing strategies for developing resilience and self-awareness to prevent it in the future. Relapse can be a daunting and shameful experience for many people, but with the right mindset and approach, it can become a powerful tool for personal growth and development. By examining what led to the relapse and identifying areas of vulnerability, we can learn how to avoid similar situations in the future and become more resilient. Furthermore, relapse can provide an opportunity for reflection on our values and practicing self-care.

What is Relapse?

Relapse is a common occurrence in the recovery process of substance use disorder, mental health issues, and other behavioral health challenges. It is the reoccurrence of precarious substance usage or behaviors that can lead to feelings of shame and guilt. However, if approached appropriately, relapse can be a powerful tool for personal growth and development.

The nature of Relapse

Understanding the nature of relapse is crucial in preparing for the potential of its occurrence. It is important to assert and accept that relapse can sometimes be a part of the healing process and not an indication of weakened motivation or a failure on the path to recovery. People in recovery often get diverted from their plans due to triggers such as stress, emotions, or even boredom. These triggers can lead to a relapse, and it’s important to note that it does not always occur abruptly. It can be a gradual process that begins with small lapses in sobriety, such as having a few drinks or using several drugs. Generally, relapse occurs in patients who have been receiving treatment for a long time. However, it does not mean that one has to commence the treatment from the initial stage but rather, an adjustment in the treatment is necessary.

There are several triggers of relapse:

1. Stressful Life Events: Life transitions such as losing a loved one, divorce, job loss, or illness can heighten stress levels and trigger a relapse.

2. Poor Coping Skills: Some individuals have difficulty coping with difficult situations and may turn to drugs or alcohol as a coping mechanism, making them more susceptible to relapse.

3. Unsupportive Environment: Lack of support or understanding from family and friends can make it difficult to maintain sobriety and may lead to relapse.

4. Overconfidence in Recovery: Individuals who feel overly confident during the treatment process may prematurely end treatment, only for the illness to resurface later.

5. Challenging Emotions: Negative emotions such as sadness, loneliness, shame, guilt, or anger can trigger cravings and may lead to relapse if not addressed appropriately.

Some people are bad at coping-up with any difficult situation in life, and these people are more prone to relapse. If family and friends do not provide adequate support or do not understand the challenges of recovery, it can create an arduous atmosphere for staying sober. There are people who are overly confident during the treatment process, and they might cease their treatment prematurely if they are feeling better, only for the illness to come back later. Substance abuse can be often sparked by negative emotions such as sadness, loneliness, shame, guilt, or anger, and when faced with those same emotions during recovery, the brain’s instinct may be to turn to drugs or alcohol as a coping mechanism, triggering cravings.

After relapsing, it’s important to turn the experience into an opportunity for growth. Several steps can be taken to prevent future relapses.

1. Identify the cause of your relapse: Reflect on the circumstances and triggers that led to your relapse. Was it a stressful life event, poor coping skills, lack of support, or overconfidence in your recovery? Understanding the root cause can help you avoid similar situations in the future and develop strategies to cope with them.

2. Be vocal with your support system: Reach out to your support system, whether it’s family, friends, or a sober network. Share your experience and utilize this opportunity to strengthen your connections. Be open and honest about your struggles, and seek their guidance and support to help you stay on track.

3. Be honest with your treatment needs: If your relapse involved multiple slips, it may be time to reassess your treatment needs. Consider seeking detox or returning to inpatient treatment. Don’t be afraid to ask for help and be honest about the treatment that is necessary for your recovery.

4. Make healthy choices: Taking a proactive approach to your recovery can help you prevent relapse in the future. Make healthy choices, such as setting healthy boundaries, eating nutritious food, avoiding stressors, seeking support from a sober network, limiting contact with triggers, and ensuring that your environment is safe and supportive. Remember, relapse is not a failure but an opportunity for growth and development. By taking the necessary steps to identify the cause of your relapse, seeking support, being honest with your treatment needs, and making healthy choices, you can overcome your challenges and continue on the path to recovery.

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Understanding the Core Signals of a Nurturing and Supportive Relationship

In this piece, we’ll explore the concept of a relationship, defining it and outlining what a good one should look like. Further, we’ll discuss different types of relationships, ways to spot a healthy one, and potential warning signs. Besides this, we’ll also cover on what are the red flags in any relationship. With this information, we hope to provide readers with the knowledge to identify and recognize a healthy relationship.

At the end of this article, we hope that readers understand better how to perceive the signs of a healthy relationship. We hope to provide a clear and forthright guide to help readers create and maintain healthy relationships.

What is a Relationship?

Relationship is a connection, association, or involvement. It could be between individuals related by blood, by emotions, or by any sort of romantic affair. Relationships are often portrayed as a journey, with challenging times making way for periods of great joy, laughter, and a feeling of deep connection and unconditional love. While, at times, relationships may be tested and feel like a struggle, over time, with commitment and dedication, relationships can become stronger, and the bond between people can deepen. Ultimately, a relationship is an intimate and unique connection. It’s not something static, as it is constantly changing and evolving.

Healthy Relationship

A healthy relationship is one of the cornerstones of a fulfilling life, whether it’s an intimate partnership, a family connection, or a friendship. Building and maintaining a supportive and nurturing bond with another person can bring joy and help us flourish. However, unhealthy relationships can be harmful and destructive, causing pain and emotional distress. Therefore, it’s important to keep a few key factors in mind when establishing and maintaining a relationship:

1.  Regular communication with your partner is crucial for a healthy relationship. It involves sharing your thoughts, feelings, and desires while actively listening when they do the same.

2.  Respect is another significant and essential element of a healthy relationship. In a healthy relationship, everyone’s thoughts and opinions should be valued and respected.

3.  Trust is a critical component of a healthy relationship. Trust can help strengthen the bond, whether it’s between a parent and child, romantic partners, or siblings.

Types of Relationship

·     Family Relationships

·     Friendships

·     Acquaintances

·     Romantic

·     Sexual

·     Work

·     Situational

Signs of being in a healthy relationship

1.  Communication is vital for building a balanced relationship. Being able to express emotions freely without hesitation is a sign of a healthy relationship.

2.  Boundaries should be respected by everyone involved in the relationship, whether they are physical, emotional, or mental.

3.  Consent is essential in all relationships, and asking about boundaries, actively listening to responses, and respecting those boundaries is important.

4.  Honesty is necessary for a healthy relationship. Being open with your thoughts, feelings, and concerns is crucial.

5.  Self-love and self-care are important to maintain a healthy relationship. Allowing space for yourself within a relationship is a sign of a healthy bond.

6.  Healthy conflict is necessary for a healthy relationship. Disagreements are inevitable, but if conflicts can be addressed respectfully, it is a sign of a healthy relationship.

Red Flags in any Relationship

It’s very important to recognize red flags as early indicators of potential future issues or roadblocks. It is a warning sign that something is wrong, and could be a sign that a relationship needs to be re-evaluated. Some common red flags include

·     Aggressive behavior

·     Lack of respect

·     Lack of communication

·     Feeling ignored or disregarded

·     Dishonesty

It is essential to take these signs seriously and take action if needed. Ignoring a red flag and hoping it goes away could create unhealthy dynamics and patterns, over time, that can lead to severe issues. For a strong and supportive partnership, a healthy relationship is essential. It lays the groundwork for trust, mutual respect, open communication, and understanding. If any of these elements are missing, it is important to pay attention to any red flags. Make sure to examine the signs of a healthy relationship and take the necessary steps to create the foundation for one.

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The Art of Moving On: Taking Steps Towards Healing

The article explores the importance of healing and moving on after a difficult time. We’ll discuss the challenges of overcoming trauma and grief and provide practical tips for recovery. We’ll also discuss the power of self-care, the value of seeking professional help, and the benefits of connecting with peers. Additionally, we shall highlight the importance of finding a balance in life and taking the time to acknowledge our feelings. We understand that the journey to healing can be arduous, and takes courage to take the first steps. We hope this article can provide insight and guidance to help you.

The healing process is an incredibly personal journey, and the art of moving on is a decisive part of it. Learning to move on from a difficult situation or experience can be challenging, but it is also necessary in order to make progress on the path to healing. Let’s delve into the steps you can take toward healing from trauma. 

Strategies for Coping with Trauma

1. Understand your emotions: Don’t hesitate to expose your real sentiments during this tricky period. Make sure to invest time in pinpointing the array of feelings you’re experiencing and work through them instead of trying to overlook them.

2. Look after yourself: Don’t neglect yourself. Allot time for self-attention and ensure you consume nutritious meals and get adequate rest.

3. Interact with acquaintances: Interact with friends and relatives, participate in a help circle or consult a psychologist if required. Communicating can aid in decreasing emotions of alienation and turmoil.

4. Recognize the challenge: Although it could be tempting to act bravely, it is essential to admit the hardship that accompanies a downturn. It is alright to weep, giggle, or be livid.

5. Cultivate awareness: Live in the moment throughout your daily activities and nurture realization. Recognize your emotions, and don’t attempt to disregard the grazed.

6. Solicit aid: If you’re having difficulty managing your sorrows, don’t be worried about appealing for expert assistance. A specialist or adviser can give the care and direction necessary to aid you through this sturdy period.

Identifying the Roadblocks to Moving On

Moving on can be a difficult process of emotional growth, but understanding common roadblocks can help you take more control of your emotional healing. Grief and anxiety, in particular, are two of the most common emotional roadblocks that can stand in the way of letting go and moving forward. Awareness of indicators of bereavement and worry can assist you to distinguish and deal with the dilemmas that are impeding you from psychological recuperation. Symptoms may dwell in physical and psychological fatigue, sleep disturbances, difficulty concentrating, alterations in hunger, and sentiments of despair, fury, and misery. Warning signs of nervousness can incorporate physical reactions like accelerated breathing, chest pressure, tiredness, and difficulty sleeping. People who have uneasiness can likewise feel a sensation of dread, concern, and powerlessness.

In case you notice any of the indications, it is essential to receive professional aid. A mental health specialist can help you to comprehend your triggers and feelings, and give you the methods and encouragement you need to move ahead. Additionally, engaging in activities such as exercise, meditating, jotting down your thoughts, and mindfulness can all contribute to reducing the signs of sorrow and tension and enhance emotional healing. Ultimately, keeping mindful of your opinions and being conscious of the truth can aid in achieving a healthier and more balanced outlook. By taking these actions, you may start to seize control of your psychological healing and advance.

The art of moving on is an ongoing process that requires effort and dedication. It involves confronting the pain, understanding the reasons why it happened, and learning how to process and heal from it. With patience and a willingness to work through the pain, it is possible to move on and begin to heal.

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How to Develop a Healthy Self-Esteem

Do you constantly compare yourself to others and feel like you fall short? Do you put yourself down frequently or allow others to treat you poorly without standing up for yourself? Are you afraid to take risks or put yourself out there lest you be rejected? Do you find yourself second-guessing your decisions or questioning your ability to succeed? If yes, then these are some telltale signs that may indicate that your self-esteem needs some work.

The first step in repairing self-esteem is to understand what self-esteem is. Self-esteem or self-confidence is the self-opinion and beliefs about oneself. Generally speaking, it refers to one’s sense of overall worth and is branched into: low, healthy, and excessive. Healthy self-esteem acts as a catalyst for your mental well-being. However, having self-esteem that is either too high or too low can lead to depression and anxiety.

Self-esteem is hard to regain when it is damaged. But it is possible to rebuild our self-esteem, and here, we’ll explore some ways to do that.

Tips for rebuilding self-esteem after it’s damaged:

1. Accept your feelings: We go through a range of emotions that cannot be reduced but can give rise to another. It’s normal to feel down. Make time for yourself to process your feelings and talk to someone you trust.

2. Positive self-talk: Give yourself a pep talk and remind yourself about your strengths and capabilities that can overcome any challenges that come your way. Get engaged in positive self-talk, which means talking to yourself in a supportive, affirming, and encouraging tone. It may sound simple, but it can make a big difference.

3. Seek professional help: If you’re struggling to overcome low self-esteem on your own, it may be time to seek professional help. A therapist can help you identify the root of the problem and work on developing healthy coping mechanisms.

4. Invest in yourself: To feel good about yourself, you must invest in yourself. Make sure you’re eating right, exercising, and getting enough sleep. Taking care of your physical health will boost your self-esteem.

5. Dodge escape mechanisms: Low self-esteem often leads to hiding away from social situations, escaping from doing new things, and avoiding challenges. An escape mechanism might make you feel safe for a short period but later can backfire because it reinforces your underlying doubts and fears. Thus, face the current situation.

6. Self-Gratitude:  Self-gratitude is a practice of expressing gratitude to oneself. Be appreciative of yourself by recognizing your personality traits, abilities, skills and talents, knowledge, style, choices, and physical appearance.

7. Be Patient: It takes time to build up self-esteem. Be patient with yourself, and don’t expect things to change overnight. Just keep working on it, and eventually, you’ll start feeling better about yourself.

8. Take one step at a time: Trying to make too many changes at once can be mind-boggling. Break things down into smaller steps, set a short-to-mid-term goal, and focus on taking things one at a time, which will help you feel a sense of accomplishment once you have done what you have set out to do. It is possible to rebuild self-esteem after it’s damaged. This process requires self-awareness, willingness to change, and seeking outside support. With these steps, it is possible to improve self-esteem and create a more positive self-image.

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Advantages and Disadvantages of Video Sessions in the Therapy World

Video Sessions

During Covid-19, video sessions Telehealth has become a convenient method in providing services for both practitioners and clients. What advantages are there to this form of treatment when it comes to counseling and therapy? The obvious factor is time. This method helps those with busy schedules save valuable time in traffic getting to the appointment. This form of treatment also expands care to those who would otherwise not be able to make it to the session, such as women with babies or young children or people with physical/emotional disabilities that prevent them from leaving the home regularly.

In order to increase safety during Covid-19, video sessions have also become popular. On one hand, this method provides ease and removes barriers. This major advantage allows underserved populations to gain the support during critical times. On the other hand, what are the implications of video sessions on the therapeutic relationship?

There is something about the in-person connection that appears to be very healing for those struggling with certain issues, especially depression. The basis of psychotherapy is the therapeutic relationship and how technology affects that relationship is important to discuss. In my experience, it’s been easier to work with clients who may have already started the therapy process in person and then transitioned to some form of tele-therapy that works for their schedule and lifestyle. The initial connection has been formed and then the therapy process is able to sustain the issues that technology poses. I have found it much more difficult to begin the therapy process using technology initially with clients. Those who were already in therapy prior to COVID-19 already established that supportive relationship with their psychologist or therapist, making it easier to adapt to the changes that have come along with COVID-19. Another disadvantage is that there is no way to completely guarantee privacy or confidentiality with the use of tablets and computers for video sessions.

From a clinical perspective, video sessions can easily create interruptions that are not part of traditional therapy. As a therapist, it’s pertinent to pay attention to the non-verbal communications that occur that can easily go unnoticed with video sessions. Clarifying and slowing down the therapy process may help clinicians and therapists within a session recognize the non-verbal cues that can often times go unnoticed with video sessions. Utilizing the advantages while minimizing the disadvantages of video sessions is key in approaching therapeutic work using technology.

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