Mental Well-Being

Can you handle the truth?

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Though we all value honestly in our lives, many times, we find ourselves avoiding being honest with people in our everyday lives. We’re often reluctant to have completely honest conversations with others thinking that offering critical feedback or opening up about our secrets will be uncomfortable for both the parties.

Well, new research explores the consequences of honesty in everyday life and determines that people can often afford to be more honest than they think.
Researchers have found that such fears are often misguided. Honest conversations are far more enjoyable when it comes to communication than we expect them to be, and listeners of honest conversations react less negatively than expected.

So let’s explore why we find it so hard to be honest, and work towards having healthier conversations in our lives.

Why does it often take courage to face the truth?

 

The truth comes will all kinds of discomfort, disappointment, and responsibility which we would rather like to  avoid. It can sometimes be difficult to sink in. It can be challenging, and it means that it could be time to pull our heads out of the sand, and do something to help ourselves.

What are some of the truths we resist facing?

Here are some of the truths that the people must muster the courage to face:

While we did not entirely create our problems, we are responsible for dealing with them.
– Holding onto grievances doesn’t do anybody any good.
– The future is is not predetermined; we can do better.

– We make mistakes, hurt other people, have aggressive, selfish, greedy impulses.

 

Now, if you have trouble accepting some of these as truths, feel free to take them with a grain of salt or throw them out altogether. But instead, we suggest you stop and think why you might want to dismiss them.  Perhaps what we’re saying is worth considering. Maybe it takes courage to face some of these truths about life. And maybe your life would be different—even better—if you could.

 

References:

https://www.psychologytoday.com/us/blog/headshrinkers-guide-the-galaxy/201112/can-you-handle-the-truth
https://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/people-can-handle-the-truth-more-than-you-think/articleshow/66313078.cms

What could your sudden weight gain mean?

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You’re religious about your diet & exercise, but notice your weighing scale going up. What could possibly explain this?!

 

First things first. In order to make sure you aren’t overreacting, keep a log of everything you eat, as well as your exercise habits (including outside-the-gym activity) for about a week or two.

 

Once you rule out diet or exercise, you can start thinking about what other potential health issues may be messing with your waistline.

 

Here we give you 4 conditions that could explain your sudden weight gain!

Insomnia

Putting off sleep to watch just one more episode on Netflix? That hour could be contributing to weight gain. A study has found that people that sleep for 7-8 hours do not experience sudden weight gain. Sleep deprivation can also affect your decision making. Let’s say you have a choice between an apple or a cookie. When you’re tired, you become more impulsive, leading you to reach over for that cookie without a second thought!

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Dehydration

Adequate hydration increases mitochondrial function—what that basically means is that it increases your metabolism rate. Without sufficient water, your cells can’t function well (namely, convert your food into energy) quickly and efficiently.

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PCOS

Research shows that as many as one in five women have polycystic ovary syndrome (PCOS)—an endocrine disorder that throws off the balance of reproductive hormones estrogen and testosterone, and can trigger a number of unpleasant symptoms like irregular periods, facial hair growth, migraines and weight gain
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Mood Disorders

Depression and anxiety can both can lead to fatigue, irritability, and a lack of focus. It is quite possible that all the three can throw you off your game when you work out or lead you to ditch the gym altogether…and pretty soon your kilos will start packing on.

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Carrying extra kilos isn’t necessarily a problem, of course. But sudden gain in weight could signal an underlying health issue you’ll want to address. It could be a hormone condition, a mood disorder, or another factor altering your physiology without you realizing it. The only way to be 100% sure is to consult your doctor.

References:
https://www.health.com/mind-body/sudden-weight-gain-causes

A Guide to Self-Health: How to stop being Self-Blaming and Self-Critical

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Maybe it’s a persistent nagging or a voice in your head warning you that you better do well in that interview and not screw it up, or maybe it’s a simple, but powerful, wave of guilt that lets you know that you once again didn’t measure up.

However it strikes, self-criticism is your worst enemy – it can lower your self esteem, and keep you constantly worried and on-edge about the future.

 

It’s important that we learn to be self-compassionate. The best way to dismantle self-blame and self-criticism is through therapy, but there are some self-help techniques you can try:

  • Work on seeing yourself wholly – Both self-blame and self-criticism rely on reducing a person to a small number of character flaws that supposedly define him or her. Journaling can help you begin to see yourself with greater clarity, as can talking to close friends about how they see you, in all your complexity.
  • Develop self-compassion – Be kind and understanding of yourself. Be aware of painful feelings without being overwhelmed by them or overly identifying with them. Replace self-critical messages with more positive and realistic ones. Example: I am a good person and proud of what I have accomplished.
  • Mindfulness – Focusing attention on the present moment will help you accomplish this. Using meditation allows for an open and curious attitude about one’s current thoughts and a conscious awareness of the one’s feelings in the present moment. Watch videos that teach meditation for beginners and practice it.

 

In the end, it’s all about treating yourself the way you would ideally like to treat your own child, about getting off that train that says there are only right and wrong ways of running your life.

 

It’s about truly becoming your own best friend.

 

References:

https://www.psychologytoday.com/us/blog/tech-support/201801/tackling-self-blame-and-self-criticism-5-strategies-try

https://www.mentalhelp.net/blogs/are-you-self-blaming-and-self-critical/

Loneliness, A Health Hazard

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Loneliness is a state of mind. A state of mind in which people feel empty and unwanted. People who are lonely often want to interact with people or make human contact, but their state of mind makes it more difficult to form connections with other people.

 

There are two different kinds of loneliness: subjective and objective. Objective loneliness is when a person experiences a physical state of being alone or socially isolated. While subjective loneliness, on the other hand, refers to the feeling of being alone — even though you are not actually alone. It’s an emotional rather than physical state of mind.

 

Loneliness can harm a person’s state of mind to the extent that it may cause damage to one’s mental and physical health. Studies show that social isolation and loneliness increase the flow of stress hormones.When a person is lonely they  produce stress hormones. As a result, this can affect how you feel and can affect your brain’s ability to control behaviour and body functions.

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Some of the causes of loneliness are-

* Depression and suicide

* Cardiovascular disease and stroke

* Increased stress levels

* Decreased memory and learning

* Antisocial behavior

* Poor decision-making

* Alcoholism and drug abuse

* The progression of Alzheimer’s disease

* Altered brain function

What can cause loneliness?

Loneliness can be caused by a failure to communicate, engage in discourse and be committed to each other and the community. James J. Lynch coined the term ‘toxic talk’. According to him it is the destruction of self-esteem that leads to loneliness. Criticism, negativity, lack of praise, lack of warm feeling, rejection and other factors that increase alienation and distance between people characterize toxic talk.

 

How do you cope from being lonely?

 

  1. Understand that loneliness is a sign that something needs to change.
  2. Understand how it affects your life – both physically and mentally.
  3. Consider doing activities that you enjoy. These situations present great opportunities to meet people and cultivate new friendships and social interactions.
  4. Focus on developing quality relationships with people who share similar attitudes, interests and values like you.
  5.  Focus on positive thoughts and attitudes in your social relationships and try to nurture them.

 

You won’t be able to cure all your health issues by spending time with others, but making sure you have a healthy social circle may help. And if these health symptoms persist, speaking with your doctor or a therapist for help.

 

References:

 

https://www.thisisinsider.com/effects-loneliness-health-2018-6#it-might-lead-to-more-unhealthy-behaviors-10

4 Ways to help our Elderly Loved-Ones age Independently!

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Many of us would definitely prefer that our elderly loved-ones stay in our homes to ensure they are well taken care of and properly cared for. Nevertheless, this situation can become very stressful for the family as leaving an aging parent home alone can pose a major issue if anything goes wrong. With that said, we all know some elderly people would want to live independently and today’s technology is striving to make that choice easier by providing families peace of mind so their elderly loved ones can age independently.

A senior Indian couple sharing a laugh together

A senior Indian couple sharing a laugh together

Even with a good retirement plan, two-thirds of older adults still need some form of assistance to go about their daily lives. If you want to ensure that they live comfortably, here are four things to consider when elderly parents choose to live home alone:

 

  1. Essential Needs Delivered to the Door

 

To make things a bit simpler, efficient and work-from-home friendly, consider online grocery shopping to help your loved-ones reduce the physical stress of standing in line at the local market store.

 

Consider showing them how to grocery shop online so they feel more independent, or if they are not comfortable with this, place the order yourself and simply request that it be delivered to their door.

 

  1. Prepare their home

 

To properly prepare a home for aging parents,we recommend you recognize when and where common needs or hazards may arise. These include key areas like the kitchen, bedroom and bathroom. Some simple changes you can make are: Installing bathroom rails which will help them walk through the house and avoid unexpected slips and falls, lowering shelves in the pantry so they can easily access items, adding more lighting and removing floor hazards.

  1. Ensuring Health Care Measures

 

Stay in touch with the doctor, pharmacist and/or nurse of an elderly loved one. You can provide an extra hand in encouraging them to be proactive in the maintenance of their health. It is very important for you to understand their medical needs, including how frequently doctors’ appointments should occur. Mobile health tools that remind patients to take their medicine can be used or  calendar apps to track and anticipate upcoming doctors’ appointments are very helpful.

 

             4. Addressing emotional needs

 

Meaningful emotional contact is important for an aging parent — even simple gestures, like having others listen and share words of encouragement can positively influence their morale. With the vast popularity of elderly mobile smartphone owners, almost seven out of ten seniors own a mobile. Use video chat to make visual communication possible if you live or travel outside the region. Even if an initial training session is required, using this technology to see each other’s faces will be worth the effort.

 

The Takeaway

Today’s healthy seniors have new resources to make life easier as they continue enjoying the freedom of living independently. With today’s technological innovations to the way we communicate with each other, not only can the elderly can have the confidence they need to live independently, but their caregivers can too.

Are you in a codependent relationship?

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Do you find yourself making lots of sacrifices for your partner’s happiness, but feel that your partner doesn’t do the same?


If this kind of one-sided pattern sounds like yours, you may be in a codependent relationship. But don’t worry, there are lots of ways to fix a codependent relationship to get your relationship back on track.


What is a codependent relationship?

Experts say it’s a behavioural pattern in which you find yourself dependent on approval from someone else for your self-worth and identity. One key sign is when you feel that your life’s purpose wraps around making extreme sacrifices to satisfy your partner’s needs, or when one or both parties are dependant on each other for fulfilment.

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 How to find out if you’re in a Codependent Relationship

 

These signs may mean that you might be in a codependent relationship:

  • If you are unable to find satisfaction in your life outside of your partner
  • If you recognize unhealthy behaviors in your partner and yet stay with him or her
  • If you are supporting your partner at the cost of your own mental, emotional, and physical health
  • If you try to avoid arguments

 

If you find these signs in your relationship, you need to find a way and save your relationship for it to sustain in the long run.

Impact of a Codependent Relationship

 

Giving up your own needs and identity to meet the needs of a partner has unhealthy short-term and long-term consequences.

There is a possibility that you can become burned out, exhausted, and begin to neglect other important relationships. If you encourage a codependent relationship, it means that you are promoting the other person’s dysfunctions when in fact, you can prevent them from learning common and basic life lessons.

How to Fix a Codependent Relationship

 

To fix a codependent relationship, it’s important to set boundaries and find happiness as an individual. It is advisable that partners talk about and set relationship goals that satisfy the both of them.

It’s also important to spend time with relatives, friends, and family to broaden the circle of support, and find hobbies of your own. Separation from each other for certain periods of time will help create a healthy dependence on one another.

You’ll know you’re on track when you feel you are adopting the following traits:

  • Nurture your own needs and desires that will help you develop a connection to your inner world.
  • See yourself as independent,  smart, and capable.
  • Say goodbye to unhealthy behaviour.

Awareness, change, and growth are necessary for you and for your partner to overcome unhealthy relationship habits.
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References:
https://www.webmd.com/sex-relationships/features/signs-of-a-codependent-relationship#1

What can cause sudden speech problems?

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We are a society based on shared experiences and social mingling; talking forms a large part of this. And it is often something that we don’t consciously think about. A lot of adults face minor speech issues that can build up over time, it can start out as a simple slur or mixing up of words.

 

Here are a few reasons why this happens.

 

#1 Do You Suffer From Migraines?

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Transient Aphasia, or slurring and loss of words, can be off-set by migraines.

 

Migraines can be very painful and take a toll on ones physical and mental health, sometimes evening leading to changes in the senses. For around 25% of people suffering from this condition, auras are commonplace; where they see flashing lights and have blind spots. A side effect of this phase can also be difficulty in speaking, due to the resulting numbness, dizziness and confusion.

 

While the exact cause of migraines isn’t always fully clear, and mostly varies depending on the person, the symptoms can be prevented and treated. Making changes to your lifestyle and diet, along with taking prescription medication and vitamins can help.

 

#2 Are You Constantly Stressed or Tired?

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Fatigue can make it hard to form thoughts and as a result, may play a part in sudden speech difficulties. A stressed mind is tired and clouded, especially in situations where we are worried about being judged or feeling embarrassed. Stumbling over your words and dry mouth are also caused by anxiety, especially in social situations.

 

It is essential to take the pressure off yourself. There is no need to be perfect all the time and it is ok to be nervous. Taking steps towards your self-care via therapy, support groups or just opening up to a friend or relative may go a long way in making you feel better.

 

#3 Have You Had Too Much to Drink?

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Alcohol slows down the brain, causing slurred speech. A lot of people attribute this to a momentary side effect, but over time, this slurred speech crops up even when you haven’t had a drink. This is due to the side effects of large quantities of Alcohol on your brains.

 

Moderation is key when it comes to Alcohol. Talk to your friends, family and doctor if you are concerned about your drinking.

 

Now that you a few potential causes for speech problems, keep a look out for early signs. Whether it is for you or a friend, early detection can always help you prevent things from getting worse. Have you noticed any other factors that lead to speech problems? Let us know in the comments below!

4 Ways to become the Parent and Role Model your Kids really need

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You don’t have to be a “perfect” parent to raise happy, healthy, well-adjusted children.

But you do need to think about what your kids need.

 

Kids need love. Kids need boundaries. Kids need someone to look up to and learn from- a role model!

 

If you want to be a role model for your child, it means taking a close, honest look at how you live your own life. If you’re ready to step up to the plate, here are a few ways to lead by example:

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Check in with yourself

Evaluate your own behaviour – this can be healthy for your child to see and hear you do too.

 

Am I watching too much TV?

I need to stop eating cheese and make better health choices!

Yesterday I felt too angry, I need to learn how to stay calm!

 

Invite your children in the conversation and ask them if they want to improve as well.

 

Be your best self

When it comes to your kids, they pay attention to everything you say and do, and they imitate your words and actions. They get influenced very easily, so always be your best self.

 

Be Attentive

As your child gets older, he or she will naturally push for more independence.

‘Mom, don’t come into my room.’

 

Even if your children find it annoying, make sure to be attentive and ensure they are fine.

 

Enforce consequences when your child has done something wrong


So many parents are hesitant to enforce consequences when a kid breaks a rule, but it is very essential to do so. When your child does something unacceptable, you must implement an appropriate consequence. Eg. If you don’t take granny for a walk,  you can’t go to the playground.

 

No matter how old your kids are, it’s never too late to be a role model for them. If you want to be a good role model for your children, then you’re already on the right track. Hopefully, some of our tips can help you along the way!

Drawing a picture

 

Have any other tips? Let us know what has worked for you by commenting below!

 

Ref-

https://www.allprodad.com/10-ways-to-be-a-role-model-to-your-children/

Tired all the time? It’s likely adrenal fatigue

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Do you wake up feeling tired? Do you feel that you need your morning cuppa to help you keep going? You could be suffering from adrenal fatigue that affects millions of people.

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What is adrenal fatigue?

 

Adrenals are walnut sized glands located on top of the kidneys. Don’t go by their size; they look small but they have a big job. They are responsible for secreting hormones necessary for life, including epinephrine (adrenaline), cortisol, DHEA, estrogen and testosterone.

 

Adrenal fatigue is a stress- related condition that results in symptoms like  exhaustion, weakened immunity, sleep disturbances, and food cravings.

 

How would you identify adrenal fatigue?

 

Take a look at the symptoms associated with adrenal fatigue, and check how many of them apply to you.

 

After you have read them, you can learn how to treat this condition.

 

Symptoms of adrenal fatigue

 

  • If you have difficulty waking up in the morning; even after a long sleep
  • If you experience high levels of fatigue -almost everyday
  • If the slightest amount of stress leaves you feeling overwhelmed
  • If you crave salty foods
  • If you feel energetic at the end of the day
  • If you tend to overuse sugar and caffeine
  • A weakened immune system
  • If you develop dark circles under the eyes
  • If you experience frequent urination
  • Low blood pressure
  • Low sex drive
  • Joint pain and lower back pain

 

How to treat or prevent adrenal fatigue?

 

  • Follow a balanced diet

An adequate supply of nutrients are essential to keep your mind and body healthy. Eat at right times and include proteins, low GI foods and healthy fats in your diet. Include seafoods, organic meats, eggs, olive oil, and nuts and seeds in your diet.

 

  • Try some mind-body exercises like meditation

Regular practice improves your ability to respond to stress in the future

 

  • Get better sleep

De-stress before bed and follow your natural sleeping pattern. Avoid taking caffeine before bed. Make sure you have good sleep (at least 7-8 hours) to keep you going the next day.

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Healing adrenal fatigue may take months depending upon its severity.  By tending to the adrenals through diet, supplementation, lifestyle adjustments, and stress reduction, adrenal health can be restored. It is advised to get it treated by an expert if the condition is severe.

References:

https://www.healthambition.com/tired-all-the-time-adrenal-fatigue/

The surprising health benefits of arguing!

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Could arguments actually be good for your health? Well, that seems to be the case! Let’s see what science has to say about it.

 

It has been proven that relationships with no conflict are the least healthy. Most often these typical ‘no-conflict’ relationships end with a whisper.

 

Growth in a relationship arises when there is disappointment. Disappointments arise when there are discrepancies between expectation and outcome. Though it is true that most of the time, your expectations will be met– sometimes they won’t be. When the latter happens, conflict occurs.

It can be very destructive if you fight dirty because you’re destroying each other’s trust, respect and confidence. When you fight in ways which are constructive, you’re literally constructing and building trust, confidence and encouraging real acceptance.

 

Here’s are a list of reasons why it is sometimes ok to fight.. in constructive ways!

 

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Fighting renews courtship

 

 

When disappointment or conflict occurs, apologies are often (i.e. pretty much always) in order.  A solid apology comes with feelings of warmth and connection. While you are in the apology process, you reaffirm all the qualities you appreciate about your partner. If the apology is really on point, your partner will open up to you and help you become aware of how your choices impact them.

Boosts confidence in handling stress together

 

 

The best team building exercises are built around stress. Not coincidentally, what occurs next is creative problem solving, in which some next level of bonding takes place. It is an assurance that will take you to the next level of bonding.

 

Provides an opportunity to be deeply known and understood

 

 

These hot-button issues more commonly arise during sensitive moments – moments of hurt, moments of disappointment. If something has bothered you, there’s an opportunity to explain why it bothered you. It is an opportunity for both of you to be understood by each other.

 

Arguments are about listening as much as they are about speaking. At the end of the day arguing is one of best tools for a healthy relationship. Just remember that not every argument is worth having- be wise!

 

References-

https://www.healthambition.com/health-benefits-arguing/

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