Happy Valentine’s Day
Fighting Anxiety
The truth is that so much of what happens to us in our lives is beyond our control…So, how do we fight anxiety?
- Accept that you cannot control everything. “I will not stress about things that I cannot change.” This is a good quote to memorize and use it when you are feeling your anxiety is rising.
- One of the top reasons that people feel stressed is a lack of control.There is endless things that can cause stress however you are not in control of that. For example,
- Stresses caused by nature such as sickness, death, aging, the weather, and everything else that can occur in the natural world.You, as a person, cannot change nature. This is why you need to let it go.
- Time is another cause of stress for people with anxiety. Things that have or have not happened in the past; things that may or may not happen in the future; and not having enough time left to do what needs to be done. People, being social creatures, tend to worry about what we have or haven’t done, which leads to becoming preoccupied with something already done and in the past, or something that we want in the future. When it comes to fighting with time, it is always best to let it go.
- Trying to control other people, how they think, act, or feel can not only be detrimental to your anxiety and mental health, it can also be a strain on every relationship in your life. And it is a fight that everyone will always lose. When it comes to other people and their beliefs or feelings, it is always best to let it go.
- One of the top reasons that people feel stressed is a lack of control.There is endless things that can cause stress however you are not in control of that. For example,
So, how do you get away from the constant stress that not being in complete control can leave you in? It’s an easy thing to say, but a difficult thing to do: You have to let your worries go. You have to focus on what you can change (you) and what you can’t change (everything else). Try these simple tips and see if it helps. You can always schedule a session with a therapist and go over your options and see if she/he can further help you. http://www.shushantherapy.com
Mindfulness – Grounding exercises: noticing your environment, bodily sensations, and breath
Progressive Muscle Relaxation – Creating a Tension and Release effect with all the muscles in the body
Opposite Actions – By listening to calming music, taking a walk, talking, enjoying sunshine
Safe Place Mental Imagery – Visualizing a place where you can go in your mind to feel safe. This is a form of meditation.
Calming Affirmations – To help recognize that the moment of panic will pass. Self talk is big with anxiety. Mentally talking to yourself and keeping yourself calm.
Exercise – A valuable way to exhaust excess adrenaline built up in the body
Tips to minimize Holiday Blues
For some, the holidays represent a time of love, family and celebration. For others the holiday season may spark an overwhelming feeling of stress and depression. There are many factors that contribute to holiday depression: Self esteem, financial issues, unemployment, memories of deceased loved ones, relationship status, loneliness and much more. So, how do we minimize holiday blues?
If you find yourself feeling overly fatigued, frustrated, lonely, sad, or wanting to be isolated, there’s a good possibility you are suffering from holiday blues. This is a period of depression and will usually go away after the holiday or winter season, but should still be taken very seriously! If your feelings become too overwhelming, talk to a therapist to figure out your options.
Try these tips to help you feel better:
- Accept your feelings. The very first thing you want to do is accept and acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season. Similarly, if you are having financial issues and you are not happy about it, accept how you are feeling at the moment and realize that it is temporary.
- Be open to change. The holidays don’t have to be perfect or the same like last year. As families change and grow, traditions and rituals often change as well. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos. Be open to the possibility that not every holiday season will go according to how you imagined and wanted. You may have a limited budget and you may need to spend accordingly.
- Stick to a routine and get enough sleep. Holiday parties, and other events may make it difficult, but it is extremely important for your mental health to stick to your normal routine of eating and sleeping well.
Try these suggestions:
Happy Thanksgiving
Thanksgiving, a widely celebrated day dedicated to acknowledging the goodness in our lives.
We stop to reflect on things and people we are thankful for. Being thankful is strongly linked with both mental and physical health. Thankfullnes can help relieve stress, depression and addictions, among other conditions. Various studies link counting one’s blessings to health. The simple act of expressing gratitude on a consistent basis has been shown to positively impact key areas in a person’s life. These areas include: relationships and connectedness, emotional well-being, and better physical and psychological health. Better psychological health means that people are more likely to engage in health-promoting activities and to seek medical help when it needed. Of course, it’s possible that mentally healthier people feel that they have more to be grateful for, which may explain some of their extra thankfulness.
Those who are struggling with mental health issues may find it difficult to find positivity in their lives.
The reality of Thanksgiving for some Americans is filled with family tension, arguments, sorrow and loss. Others face the stress of hosting, or the dread of being asked questions about their lives that they are not ready to answer. In a recent online poll conducted by the Anxiety and Depression Association of America, Read More
Importance of Mental Health
When we are free of depression, anxiety, excessive stress and worry, addictions, and other psychological problems, we are more able to live our lives to the fullest.
Many research studies have shown that when people receive appropriate mental health care, their use of medical services declines. People with untreated mental health problems visit a medical doctor twice as often as people who receive mental health care. For example, let us look at anxiety. Excessive anxiety and stress can contribute to physical problems such as heart disease, ulcers, and colitis. Anxiety and stress can also reduce the strength of the immune system, making people more vulnerable to conditions ranging from the common cold to cancer. Read More
Love and Mental Health
There is a great value and importance of maintain loving relationships since love has a positive effect on mental health.
Love has been defined in various ways and I am curious as to how you would define it. Please feel free to comment and/or send me a private message on your thoughts. But for now, according to science, love is more than just a unique feeling. There is evidence that when we are involved in loving relationships various neurotransmitters and hormones in our bodies play a role that affect us systemically. Read More
4 Red Flags of a Relationship Going Downhill
Valentine’s Day is around the corner. It is suppose to be happy times for you and your partner however, things are going worse and worse day to day. That love you had towards your partner is becoming annoyance, hate, anger… 
Is it a dead end to your relationship or can you save it? Try exploring these 4 red flags and if all or most apply to you, I suggest contacting a therapist to give you a helping hand.
1. Lack of Communication
Do you feel your conversations are becoming shorter and shorter? That’s not a good sign. Here are some things to look for when you and your partner are exchanging words.
a) Bitter Language: This is when unconsciously or consciously you or your partner use words that are offensive or words that project accusation and criticism.
b). Negativity: This occurs when majority of your talks are negative. You only speak to one another when there is something negative to point out. You only see the flaws of your partner and fail to recognize the positive traits and actions.
c). Not Letting Go: You hold on to arguments and negative experiences however, you tend to forget the positive and happy moments in your relationship. When the right time comes, you use the past against your partner. Read More
Effects of Domestic Violence on Children
Watch this short video to learn about the effects of domestic violence on children. Understand the signs and symptoms children may exhibit, what type of support they need, and how to prevent trauma.
Symptoms of Depression
Symptoms of Depression
Depression varies from person to person, but there are some common signs and symptoms. Read below to learn about some signs of depression and so that you know when it’s time to seek help.
- Persistent sad, anxious, or empty mood
- Feelings of hopelessness
- Feelings of guilt, worthlessness, or helplessness
- Loss of interest or pleasure in hobbies and activities that were once enjoyed
- Decreased energy, fatigue, being “slowed down”
- Difficulty concentrating, remembering, or making decisions
- Insomnia, early morning awakening or oversleeping
- Appetite and/or weight loss, or overeating and weight gain
- Thoughts of death or suicide attempts
- Restlessness, irritability
- Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders and chronic pain
Depression makes it tough to function and enjoy life like you once did. Just getting through the day can be overwhelming. But no matter how hopeless you feel, you can get better. Understanding the signs, symptoms, causes, and treatment of depression is the first step to overcoming the problem.
Shushan Khachatryan speaks on Domestic Violence
https://www.youtube.com/watch?v=bb0a7xb84FQ
Watch this short clip to learn about signs of a possible abusive relationship and what you need to do if you are a victim of domestic violence.
Domestic violence victims face high rates of depression, sleep disturbances, anxiety, flashbacks, and other emotional distress. The first step in getting help is to tell someone you trust. Do Not wait. Speak up against domestic violence.
It can be hard to recognize or admit that you’re in an abusive relationship — but help is available.
Sincerely Yours,
Shushan
