Therapy: The Art of Nurturing Your Mental and Emotional Health

In today’s fast-paced world, it’s easy to get caught up in the demands of daily life and neglect our mental and emotional well-being. However, taking care of our mental and emotional health is just as important as taking care of our physical health. One of the most effective ways to nurture our mental and emotional health is through therapy.

What is Therapy?

Therapy, also known as counseling or psychotherapy, is a form of treatment that involves talking with a trained professional to address mental health issues and improve overall well-being. It’s a collaborative process in which a therapist helps an individual explore their thoughts, feelings, and behaviors in a safe and non-judgmental environment.

The Benefits of Therapy

Therapy can provide many benefits for individuals struggling with mental health issues or looking to improve their overall well-being. Some of the most significant benefits of therapy include:

Improved mental health: Therapy can help individuals manage symptoms of mental health conditions such as depression, anxiety, and PTSD. It can also help individuals develop coping strategies and improve their overall well-being.

Increased self-awareness: Through therapy, individuals can gain a better understanding of themselves and their experiences, which can lead to increased self-awareness and self-esteem.

Improved relationships: Therapy can help individuals improve their relationships by teaching them how to communicate effectively and resolve conflicts.

Increased resilience: Therapy can help individuals develop the skills and resources they need to cope with stress and adversity, which can lead to increased resilience.

Greater sense of control: Therapy can help individuals take control of their mental health and improve their overall well-being.

Choosing the Right Therapist

One of the most important decisions when it comes to therapy is choosing the right therapist. It’s essential to find a therapist who is a good fit for you and your needs. Factors to consider when choosing a therapist include their qualifications, experience, and approach to therapy.

It’s also important to find a therapist who is licensed and qualified to practice in your state. You can find a therapist by asking for recommendations from friends and family, searching online, or checking with your insurance provider.

Key Considerations in Choosing a Therapist

Qualifications and Experience 

It’s essential to choose a therapist who is licensed and qualified to practice in your state. Also, look for a therapist who has experience and expertise in the areas you want to address, such as a therapist with specific experience in working with anxiety or depression.

Therapy Approach 

Different therapists use different approaches to therapy. Some popular approaches include cognitive-behavioral therapy, talk therapy, and psychoanalytic therapy. Consider what approach resonates with you and what you think may be most beneficial for your specific needs.

Insurance and Cost 

Make sure to check with your insurance provider to see if therapy is covered and what your out-of-pocket costs will be. If you don’t have insurance, consider looking into sliding scale fees or low-cost options in your area.

Location and Schedule 

Consider the location and schedule of your therapy sessions. It’s important to choose a therapist who is easily accessible and has flexible scheduling options that fit your needs.

Personal Comfort and Rapport 

It’s important to find a therapist who you feel comfortable with and with whom you can establish a good rapport. It’s essential to trust and feel comfortable with your therapist, as this can greatly enhance the therapeutic process.

Specialization 

Some therapist specialized in a specific population such as children, teenagers, elderly, veterans, etc. It’s important to consider if you want a therapist who specialized in a specific population or not.

 

Making the Most of Therapy

To get the most out of therapy, it’s essential to be open and honest with your therapist. Remember that therapy is a collaborative process, and it’s essential to work with your therapist to find the best treatment plan for you.

It’s also essential to be patient and to remember that therapy is a process. It can take time to see improvements, and it’s essential to be patient with yourself and with the process.

Self-Care and Therapy

Self-care is an integral part of the therapeutic process. It’s essential to take care of your physical, mental, and emotional well-being in order to make the most of therapy.

Self-care strategies can include things like getting enough sleep, eating a balanced diet, engaging in regular physical activity, practicing relaxation techniques, and connecting with others. It’s essential to work with your therapist to find self-care strategies that work for you and to make sure they fit into your lifestyle.

Conclusion

Therapy is an effective way to nurture our mental and emotional health and improve our overall well-being. It’s a collaborative process that involves working with a trained professional to explore thoughts, feelings, and behaviors in a safe and non-judgmental environment. The benefits of therapy include improved mental health, increased self-awareness, improved relationships, increased resilience, and a greater sense of control.

Choosing the right therapist is essential to getting the most out of therapy. It’s important to find a therapist who is a good fit for you and your needs and who is licensed and qualified to practice in your state.

Making the most of therapy requires being open and honest with your therapist, being patient with the process, and practicing self-care. Self-care is an integral part of the therapeutic process and includes taking care of physical, mental, and emotional well-being.

Therapy is not a quick fix, and it requires time and effort to see improvement, but it can be a powerful tool in promoting mental and emotional well-being. If you’re struggling with mental health issues, consider reaching out to a therapist for help. You deserve to live a life filled with joy and well-being, and therapy can be a powerful tool in helping you get there.

Mind Over Matter: How Therapists Can Help You Heal

As we navigate through life, it’s normal to experience stress, sadness, and uncertainty. Sometimes, these feelings can become overwhelming and can even lead to mental health conditions such as anxiety and depression. While these struggles are a natural part of the human experience, it’s essential to seek help when they become overwhelming and start to impact your daily life. One of the best ways to do this is by working with a therapist.

Therapy: A Safe Space for Healing

Going to therapy can feel daunting for some, but it’s essential to remember that a therapist’s office is a safe space where you can be honest, open, and vulnerable. It’s a place where you can talk about your struggles without fear of judgment or rejection. Your therapist is there to listen, understand, and support you through your journey towards healing.

One of the most significant benefits of therapy is that it provides a space for individuals to process their thoughts and feelings. Many people keep their emotions bottled up, leading to an accumulation of negative thoughts and feelings. In therapy, you have the opportunity to talk through these emotions and gain a better understanding of yourself and your experiences.

Therapy and Medication: A Powerful Combination

While therapy can be incredibly beneficial, it’s essential to remember that it’s not a one-size-fits-all solution. For some individuals, therapy may not be enough, and medication may be necessary to manage symptoms. It’s essential to work with a therapist who is open to the idea of medication and can work with a psychiatrist or other medical professional to find the right treatment plan.

When therapy and medication are used together, they can be a powerful combination in helping individuals manage symptoms and improve overall well-being. A therapist can provide support and coping strategies, while medication can help manage symptoms such as anxiety and depression.

Self-Care: An Integral Part of the Healing Process

 

Self-care is an integral part of the healing process and should be a part of any therapy plan. Therapists often provide their clients with self-care strategies, such as journaling, exercise, and mindfulness practices. These strategies can help individuals manage symptoms, improve overall well-being, and promote a sense of control over their mental health.

It’s essential to remember that self-care is different for everyone, and what works for one person may not work for another. It’s essential to work with your therapist to find self-care strategies that work for you and to make sure they fit into your lifestyle.

How to Practice Self-Care

Self-care is the practice of taking care of your physical, mental, and emotional well-being. It’s an important aspect of maintaining good health and well-being, and it’s essential to make it a regular part of your routine. Here are some tips on how to practice self-care:

  1. Prioritize Sleep: Getting good well rested, and adequate sleep is essential for overall well-being. Make sure to establish a consistent sleep schedule and create a comfortable and relaxing environment for sleeping.
  2. Eat a Balanced Diet: Eating a diet rich in fruits, vegetables, and whole grains can improve your physical and mental health. Avoiding processed foods and excessive amounts of sugar and caffeine can also help.
  3. Exercise Regularly: Regular physical activity can improve your physical and mental health. Try to engage in at least 30 minutes of moderate-intensity exercise, such as walking, swimming, or cycling, every day.
  4. Practice Relaxation Techniques: Relaxation techniques, such as meditation, yoga, or deep breathing exercises, can help reduce stress and improve your overall well-being.
  5. Connect with Others: Social support is essential for mental health. Make sure to stay connected with friends and family and seek out new social connections.
  6. Take Time for Hobbies and Interests: Engaging in activities that you enjoy can help reduce stress and improve overall well-being.
  7. Be Mindful of Your Emotions: Pay attention to your emotions and try to understand what is causing them. When you’re feeling overwhelmed, take a step back and practice self-care.
  8. Seek Help When Needed: Remember that it’s important to seek help when you need it. If you’re struggling with mental health issues, consider reaching out to a therapist or counselor for help.

It’s essential to remember that self-care looks different for everyone, and what works for one person may not work for another. You need to experiment and find what works best for you. Also, it’s important to make self-care a regular part of your routine, not just something you do when you’re feeling overwhelmed.

Conclusion

Going to therapy can be a difficult step, but it’s an essential one in the journey towards healing. A therapist can provide a safe space to process thoughts and feelings, as well as help identify and change negative patterns of thinking. Therapy, in combination with medication and self-care, can be a powerful tool in managing symptoms and improving overall well-being. Remember that healing is a journey, and it’s essential to be patient with yourself. It’s also important to remember that therapy is a collaborative process, and it’s essential to work with your therapist to find the best treatment plan for you.

Therapy can be a powerful tool in helping individuals manage symptoms and improve overall well-being. It provides a safe space for individuals to process their thoughts and feelings and can help identify and change negative patterns of thinking. When combined with medication and self-care, therapy can be a powerful tool in managing symptoms and improving overall well-being.

It’s essential to remember that healing is a journey, and it’s essential to be patient with yourself. It’s also important to remember that therapy is a collaborative process, and it’s essential to work with your therapist to find the best treatment plan for you. If you’re struggling with mental health issues, consider reaching out to a therapist for help. You deserve to live a life filled with joy and well-being, and therapy can be a powerful tool in helping you get there.

Few Habits That Promotes Self-Improvement

What really is self-improvement? Why is there a need for self-improvement? Know more about self-improvement and self-improvement tips.

 

 

Do you know that self-improvement is one of the most important things that we have to consider for better health?

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Do you know that self-improvement is one of the most important things we can give ourselves? It genuinely plays a big role in one’s emotional and mental well-being.  When we are mindful of our own self-improvement journey, we become better individuals for others and for ourselves.

WE ARE ALL GUILTY OF ONE THING:

Not giving our mental and emotional well-being enough attention it deserves. That explains why we are seldom stuck with mentally and emotionally draining actions that we still continuously do despite their negative effects and hinder self-improvement.

Self-Improvement

Self-improvement is the progress of a person’s knowledge, status, or personality through efforts such as self-care.  It is truly important because it helps us with our personal growth and self-improvement ideas in life. However, it would be great new ideas to take a few steps back and evaluate our thoughts, actions, and behaviors – that’s how it truly works.

What is it really? It is defined as “the improvement of one’s knowledge, status, or character by one’s own efforts.” It is the challenge of improving ourselves.

Understandably, it can be very convenient to go ahead and ignore negative emotions such as anger and sadness. But it can be a damaging habit in the future self.

The frustrations and anxiety are part of our daily stressors, we should at least embrace them. We have to acknowledge the presence of pent-up emotions to release all of them by working on coping strategies. When we are learning this habit of being mindful of our emotions.

Self-improvement is the complete process of taking active steps to become the best version of yourself. This can be achieved when you explore different aspects of your life and ability, and utilizing various tools and resources to help you along the way. Examples are written poems, reading, meditation, and standing.

There are many free articles and resources available online that can help you in your path to self-improvement. A quick Google search can reveal a wealth of articles, blog posts, and books on the topic.

Don’t Rush Into Making Decisions – Learn To Think Through The Situations To Avoid Negative Outcomes

It is true that when we are happy, we easily feel overwhelmed and lose self awareness. Sometimes, just because we think we are in a good mood, we believe we can do almost everything. It’s important to note though that negativity stops us from developing.

That is because there is not much time left for us to make important amends, which leads us to become more prone to emotional distress. But when we know how to apply self growth to ourselves, we can avoid being impulsive in our decisions.

 

 

Learn to regulate emotions

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Self-Improvement

Disappointments are seldom a part of an emotional dilemma. And when it gets into our heads, it makes us developed self doubt and believe that whatever other people do to upset us, they deserve to be treated rudely.  Disappointments hinder internal changes.

Therefore, it would be entirely beneficial to lower our expectations and accept things as is to change ourselves. And in order to do that, we need to know what is it and how it affects us and everyone around us.

lost, found, lost and found, setting self improvement goals

Yes, we might feel bad about certain things that do not go our way. But we should be prepared for self improvement goals.

Apologize If You Have To – Take Responsibility For Your Mistakes

Emotional issues can crawl up almost instantly when we are disappointed or hurt. And when we are the victim of the situation, we demand an apology and can become selfish. We want other people to feel sorry and regret whatever upsetting things they have done to us.

Meaning that the amount of sadness and pain we feel when committing mistakes is also the same feelings others have. Thus, we need to learn to apologize to ensure awareness.

 

 

 

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Self-Improvement In Enhancing Well-Being

Sometimes emotional issues seldom grow when we react to things impulsively, stunting self-improvement. That negative reaction can bring a lot of misunderstanding and potentially complicate the already troublesome situation.

To avoid that, we need first to calm down and think about our strong emotions before taking action towards our goal.

Self-improvement mental health counseling is very helpful, indeed. Best self improvement books is also considered. Here are some things to note about this now.

This can be achieved through regaining our awareness, being careful with our decisions, self talk and having time for self-care, self development and improvement.

If you want to improve yourself, you must first stick with your goals. Realize that self-improvement and personal development doesn’t happen overnight. So, be smart in doing so. Break down your goals into small steps. Give each one a new definition. Write them on a page. Discover links among them. Then, wait for yourself to transform. Meanwhile, if you’re a parent and is taking care of your children 24/7, you can always start your self-improvement journey by walking for at least 10 minutes everyday.

Self-Improvement

Final Thoughts And Takeaway

Improvement always starts with oneself. It means improving your habits, self-confidence, and even behavior. Self-improvement means that you are aware of “the self”, and you are willing to take steps towards the development. It’s time to work on our self-improvement.

The best way to improve oneself is to build upon one’s strengths and enjoy the process. It’s also important to be specific about what you want to achieve and set realistic goals. Today, take some time for yourself and make a list of things you’d like to improve. Find a few specific things that you can work on immediately and get started on your journey to a better you!

Frequesntly Asked Questions

How can I improve my self-improvement?

What is self-improvement example?

What are your 3 areas of self-improvement?

Why is self-improvement important?

How can I develop myself?

What is self-improvement plan?

What are the types of self-improvement?

How do I know myself better?

What are the 7 skills to increase personal effectiveness?

Where do I start self-improvement?

Counseling People

It is part of human nature to believe in the positivity of everything. As much as possible, we want to deem that every individual has the best qualities that we can rely on and they are not just negative individuals.

 

 

a woman in toxic relationship

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Unfortunately, that overconfidence and too much faith in others can get us in trouble at times. That is because there are toxic individuals that exist. But we shouldn’t let our guard down as some of these toxic people are fully aware of the kind of power they hold over us.  How will we be handling such negative folks in toxic relationships? Fortunately, there are ways we can determine to see if the people we know are awful. Better watch out for these signs to learn how you can have enough emotional energy to deal with toxic people.

What is a toxic person? The term toxic person refers to someone who is not good for your own well being. They may be a family member, co-worker, or even a friend. They are the type of person who likes to spread their toxic ways to others, forcing you to seek the comfort of the break room, if you have any.

hijab, headscarf, portrait, a few signs

Dealing with toxic people, or co-workers who always create drama, project their bad mood to you, and find ways to guilt trip you, can be difficult, especially if you yourself are not in a good well-being. If you find that someone in your life is consistently making you feel anxious or bad about yourself, it may be time to seek help from a mental health professional.

Dealing With Toxic People: These Individuals Are Emotionally Abusive

Emotional abuse is one of the common forms of violence present in a negative person. That is because there is no proven evidence to support one’s misery. Only a series of torments and trauma that leads to other mental health issues can be used as a basis. In dealing with toxic people, emotional abuse is the number one killer of self-confidence as it creates a lasting scar compared to physical ones.

Abusive individuals are aware of the other’s weaknesses and do not care if they hurt one’s feelings. Emotionally abusive people do not care about how much they create damage to others. As long as these toxic people exercise their power, it becomes an achievement for them. This way, we are cautioned on what toxic individuals can do to us and how to handle them.

 

 

backstabbing friends

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A Toxic Person is a Pathological Liar and Does Not Give Any Regard to Mental Health

Lying is one of the worse attitudes of negative folks. An individual who exhibits toxic behaviors affects other individuals by lying to the extreme where they constantly make up stories only to cover up another lie. That person is considered a toxic friend.

The main purpose of pathological lying is to protect their nice image. They are impulsive individuals that believe in self-appraisal, pretends to have healthy relationships and they need to impress others and family members with beautiful things about them despite not being true. Such folks are good at manipulation that they can even lie straight to one’s face and tend not to feel guilty about it. In some instances, these awful individuals lie because they are confident that they can always get away with it. They somehow live with the thrill of not getting caught, not knowing that their constant lying can become a serious mental health problem associated with depression, narcissistic personality disorder, and borderline personality disorder. Negative folks who are pathological liars can make others feel confused, betrayed, and paranoid. Has this happened to you or happening to you? How are you handling such negativity and lies?

 

 

crying lady tired to deal with toxic people

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With  Destructive Behavior, Toxic People Always Play The Victim Role

Understandably, most of us are guilty of throwing our lives away, making us feel sad about the whole thing. That is why we intend to make things right, trying our best to keep up with our personal growth and development. However, some individuals usually want to get stuck in a pity party. These people constantly think that negative things happen to them because they believe the world revolves around them – an awful attitude. They struggle with a victim mentality that often breaks them. They believe that they do not have the power to change their lives.

The worse part of that is they feel sorry for themselves, and they want others to feel the same for them. When these negative folks get ignored, they blame other people for not being so kind and considerate of their situation. These awful individuals are so annoying that they try and make others take responsibility for their unhappiness and emotional resources. They prey on people’s feelings to be able to control them.

man, old, senior, self esteem

It’s important to be able to recognize a toxic person, so that you can completely avoid them or deal with them in healthier ways. Toxic people can be your co-workers or anyone you have a close relationship with. They are often critical, making accusations, saying passive aggressive remarks, or simply labeling others. They may also try to control or manipulate those around them to satisfy their own needs and emotional stability. It’s important to stay calm and not take what they say personally. Instead, try to spend time with them, understand their motivations, and offer compassion.

They Do Not Respect Boundaries As One of Their Toxic Behavior

Awful individuals have a significant issue when it comes to boundaries. Since they are so eager to control almost everything, they do not care if they step on other people’s protective lines. They have this mentality that nothing can make them stop doing what they want to do. Thus, they do not listen and respect others and continue to cross boundaries because they know they can. Awful folks always have something to say to defend themselves when caught red-handed with their stupid antics. They usually project their vulnerabilities and insecurities toward others only to justify their unnecessary disrespectful and toxic manner.

In some unfortunate instances, these particular person use negative engagement to prove their authority towards others. They are incapable of respecting people because they can’t even process and see their negativity. The best example of these awful individuals is bullies. These people often destroy private property, step into someone else’s personal space, and break others’ will. Sadly, they want to make others feel small to build themselves up and feel big.

Focus on the positive. Offer support to those who have previously worked with the toxic person. Realize that the behaviors are not indicative of all people in that group.

Frequently Asked Questions

What are signs of a toxic person?

How does a toxic person behave?

Is it best to ignore a toxic person?

How do you communicate with toxic people?

What is the most toxic personality trait?

What are common toxic traits?

How do you ignore a toxic person?

What causes a person to be toxic?

How do you set boundaries with toxic people?

Can toxic people change?

Anxiety And Blood Pressure: Frequently Asked Questions

 

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It is not hard to connect anxiety to increased blood pressure, as when you are anxious, you are prone to stress, which can cause one’s blood pressure to increase briefly. But what if we talk about chronic anxiety and hypertension or longstanding high blood pressure? Many of us believe that hypertension and chronic anxiety are closely related, but the truth is that the relationship between the two is not merely cause-and-effect.

 

Understanding Hypertension

Hypertension is a state wherein your blood pressure is constantly high. The American Heart Association defines it as a blood pressure range of 130/80 and above. When the blood pressure increases, your blood cannot flow as smoothly to the vital organs like the kidneys and heart. If it persists only for a brief period, for instance, if a person surprises you or if you’re scared watching a horror movie, this is not actually a cause for emergency. The body is made to endure specific amounts of stress.

However, if your blood pressure is always high, such as hypertension, poor flow of blood will result in organ damage that is lasting throughout the years. Ultimately, this will lead to conditions like stroke, heart attacks, heart problems, kidney failure, and even death.

Episodes of increased panic or anxiety attacks can trigger transient high blood pressure. Still, people who suffer from anxiety disorders have a higher likelihood of developing hypertension than those who don’t have the disorder. However, this does not mean that transient blood pressure increases are not dangerous. In fact, if these occur more often, they can lead to blood vessel damage. They can inevitably stress the kidneys and heart, so you will still eventually have the same medical problems as those individuals with hypertension.

Another problem is that individuals with anxiety disorders are inclined to do other unhealthy activities to alleviate their symptoms. Activities and vices like drinking alcohol, overeating, and smoking are usual methods of managing anxiety, but in the end, all these can result in hypertension.

 

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Below are frequently asked questions and answers regarding the connection between anxiety and high blood pressure.

 

Does anxiety cause high blood pressure?  

Anxiety does not result in longstanding hypertension, but several anxiety episodes could lead to temporary but dramatic surges in a person’s blood pressure.

How can I lower my blood pressure from anxiety?  

Exercising regularly and maintaining a healthy diet definitely decrease your blood pressure due to anxiety and other factors. Other simple things you can do include lowering your sodium intake, avoiding too much caffeine and alcohol, and finding ways to reduce your daily stressors.

Is 150/90 A good blood pressure?

As a general rule, a blood pressure of 140/90mmHg and above is considered high. The ideal blood pressure is typically considered to be in the 90 to 120/90mmHg.

Can blood pressure medicine reduce anxiety?

Some medicines are usually taken to decrease blood pressure also have certain off-label usages for managing panic disorders. Propanolol and atenolol are beta-blockers that are popular for effectively reducing anxiety. They may also benefit those with PTSD. 

What is the best time to check blood pressure?  

The initial measurement should be taken in the morning before eating breakfast or taking your medicines, and the next one in the evening. Every time you measure, it is recommended that you take two to three readings to ensure accurate results. Your physician would perhaps also suggest taking your blood pressure readings at the same time every day. 

Can drinking lots of water lower blood pressure?  

Studies have reported that drinking lots of water in older people acutely increase blood pressure. But in the long term, water combined with minerals like magnesium and calcium can help lower blood pressure.

Can high BP be temporary?  

Blood pressure that’s temporarily increased by 15 to 20 increments above usual is quite harmless. In fact, several ordinary factors could be responsible for a fleeting blood pressure spike. 

What happens if you take 2 blood pressure pills by mistake?  

If you accidentally take two blood pressure tablets, such as lisinopril, you must immediately consult your doctor or visit a nearby A&E. An overdose of blood pressure meds can cause palpitations, sleepiness, and dizziness. 

How do you calm white coat syndrome?  

To reduce white coat syndrome, try to relax by sitting down. If you still need more time, ask the nurse or doctor to give it to you. When you’re talking with medical staff, change the conversation into something lighter. Besides, you can also listen to relaxing music while you’re driving to the hospital before your appointment.  

Why do I suddenly have high blood pressure?

Consuming caffeine and certain medications are possible causes of blood pressure spikes. Stress can also lead to high blood pressure. And if you try to calm down by drinking alcohol or smoking, it will only worsen your high blood pressure. 

What is stroke level blood pressure?  

A hypertensive crisis occurs when a person has a severe increase in his blood pressure, leading to a stroke. An exceedingly increased blood pressure, such as a systolic blood pressure of 180mm or a diastolic pressure of 120mm, can potentially destroy blood vessels. 

What if my blood pressure is 160/90?

A blood pressure of 160/80mmHG is considered stage II hypertension, classified as high blood pressure. 

What calms anxiety naturally? 

Things that can help calm your anxiety naturally are listed below:

  • Be physically active
  • Avoid too much caffeine.
  • Practice meditation and yoga
  • Listen to soothing music.
  • Learn visualization strategies
  • Practice deep breathing

 

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If a person’s blood pressure increases and decreases with alterations caused by his anxiety but is essentially within its normal limits, the person usually would not require any medications for high blood pressure. But hypertension is typical in more than 40% of Americans, so if you have an anxiety disorder and hypertension simultaneously, you need to consult your doctor so that he can find the appropriate treatment program that will help alleviate and does not contradict both diseases. Keep in mind that both hypertension and anxiety can ultimately destroy your body in the long run, and there are anti-anxiety medications that can worsen blood pressure.

As for hypertension, treatment usually entails a combination of changes to your eating and exercise routines as well as medication therapy. Additionally, consulting with your doctor regularly, taking proper medications, and following the tips mentioned above will also tremendously help you manage your hypertension.

 

 

How Massage Therapy Improves Quality Of Life (Mental Health Discussion)

Some of you might think that massage is just a physical way of pampering the body. It is where you experience a soothing feeling from head to toe. However, massage, when regularly done, can, in fact, improve your quality of life significantly. That is because it can target the most critical portions of your health, such as your physical, emotional, and mental wellbeing. So in this writing, I will try to walk you through some of the outstanding benefits of massage therapy, particularly on these three significant aspects.

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Mental Health Benefits

One of the reasons why massage is becoming people’s go-to leisure is due to its mental health benefits. It is well-known to reduce stress and anxiety. It helps in the release of the right amount of brain chemicals. These chemicals act as a factor that regulates negative mood. Also, massage therapy’s relaxing effect helps reduce brain fog, insomnia, emotional imbalance, and even chronic pain. Massage therapy is again proven to assist in managing depression as the physical sensation targets changing the pathways of the brain. It also reduces the levels of cytokines, improves memory, and prevents the buildup of a possible mental illness. And since a lot of experts agree that the majority of mental health conditions are stress-related, massage therapy becomes a solution for the lasting feeling of overall calmness and relaxation. That is due to its ability to allow the body to rest and recover even for a short period of time. To top it off, when you consider massage therapy regularly, they will benefit from mental alertness and development as well.

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Physical Benefits

Of course, you know that massage helps reduce physical pain. With the right amount of pressure used in some parts of the body, it allows the proper blood flow circulation process. It aids muscle tension and spasm as it permits an excellent stimulation of the lymphatic system. Massage therapy also offers relief in joint problems. It also helps in tissue regeneration and improves skin tone. It also aids upset stomach, relieves headaches, and reduces pain coming from internal organs. But the essential contribution of massage is its ability to improve the immune system. Thus, it keeps the body away from certain types of diseases and makes it more insusceptible to viruses and infection. Some studies also show that massage helps in physical recovery by reducing inflammation and swelling from physical injuries or excessive exercise. Massage also proves to improve mobility and flexibility, as well as supports an enhanced athletic performance.

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Emotional Benefits

Yes, massage therapy also impacts the emotional aspect. Since a lot of experts believe that emotions can get stuck in your body, its release from the physical tension is a must. Study shows that when you engage in massage regularly, it gives you the feeling of relief. That relief promotes positive mood parameters, which helps manage thoughts and emotions. It offers you a sense of increased relaxation that allows your mind and body to engage in inner peace. In some instances, massage therapy supports an emotional release that removes negative feelings such as anger, agitation, emptiness, sorrow, grief, and sadness. That is due to the “feel-good” endorphins that serve as an antidepressant, which gets released as soon as the skin’s nerve cells feel the tingling pressure. As massage therapy provides you with a relaxing effect, it simultaneously boosts your emotional awareness, making you more appreciative with clear thinking and a happy feeling. It also allows you to develop patience and calmness as it helps you get away from emotional blockage.

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Final Thoughts

Massage therapy feels good because part of your brain already knows it will feel good. It is somehow comparable to preparation for an upcoming physical strain that offers an excellent relaxing effect. You automatically predict the health benefits massage therapy can provide, and that makes it even more engaging. It is as if your mind and body work together to achieve the same pleasure from the physical force. And since you already know what is going to happen next, you tend to feel excited. That puts your physical, emotional, and mental aspects in a balanced state.

Since massage therapy provides you with a lot of benefits, you might want to consider taking it regularly. You might think that it is harmful, but it is not. In fact, engaging in massage is one of the therapies that get considered safe and effective. But of course, you need to check on your overall health and consult a professional before trying to incorporate regular massages into your lifestyle. These experts can recommend the type of massages that will suit your needs. That way, you won’t get to experience certain complications in the long run.

Massage, therefore, is a powerful tool that promises to build the body’s overall system. Thus, consider getting in touch with your therapist and schedule for a session now.

How To Manage Stress Caused By Family Conflicts

All of us experience a lot of stress in life. It can range from school exams and requirements, job projects and deadlines, house routines and schedules, and so on. Fortunately, some of the stress we get is manageable. Sometimes, a little amount of self-care can work like magic. We can pamper ourselves by going to a salon, hitting the gym, and trying some massage therapies. However, when things are entirely out of hand and stress is continuously building and building, we experience many health issues. There are headaches, high blood pressure, memory loss, upset stomach, disrupted sleep, increased risk for heart attacks, and other psychological conditions. To sum up, it drains our mind and body while messing with our ability to concentrate.

But to be honest, some of the things we do every day only contribute a portion of physical and mental disposition. Because the one thing that can severely damage our overall health balance is the emotional distraught caused by a conflict in our relationships. Whether it could be a misunderstanding between our friends, colleagues, special someone, and family members. When we are too worried, agitated, and emotionally exhausted from the adverse situation, we feel so weak inside and out. Sometimes, it just makes us a little less concerned about almost everything at all. So what can we do about it?

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Allow Some Slip-Ups

When our life gets too hectic, the only thing we want is peace of mind. It does not matter whether we achieve something productive in a day as long as we know we are not caught up with stress, and that is definitely okay. Honestly, when we are stressed, we have this urge to tackle everything. We believe that our to-do-list is a life requirement that needs to get done. But apparently, that is not what those are for. When we concentrate too much on achieving things, especially in a short span of time, and on the verge of emotional turmoil, it just sets us for burnout and failure. Thus, instead of trying so hard to accomplish things just because we think we have to, we should consider allowing some slip-ups. That way, we won’t get caught up with our emotional issues toying with pressure.

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Stay Mentally And Emotionally Intact

One of the common cures for our worried and scattered mind is a meaningful conversation. When we are stressed about our relationship with our family, there is so much that we often think about. Sometimes we have this unhealthy idea of picturing members of our family in an unfortunate situation. (God forbids that). Sometimes we even do not care about how they feel because we are too emotionally inclined with our self-righteousness. We believe that having conflicts with our loved ones is a particular moment that allows us to feel entitled to every decision we make. But are we? Instead of making ourselves look emotionally superior, it would be best to take matters into a meaningful conversation. Not only it can ease an amount of emotional weight, but it will allow us to get rid of the situational stress as well.

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Keep Calm And Avoid Arguments

Yes, as much as a cliché, it is entirely essential that we keep calm to avoid relationship conflicts. Of course, there are instances that we get to experience an uncontrollable emotion. That explains why we often went in rage. Usually, it is due to a heated argument where both sides are shouting and no longer willing to listen to each other. In any conflict, that is by far a reasonable thing to happen. But surely after that, the stress and agitation will double up. There will be too much pressure that we will soon have to endure both emotionally and mentally. So instead of giving in to the situation and getting angry, we should consider keeping ourselves calm so we can avoid further damage to the already complicated situation. Aside from that, avoiding the conflict will buy us some time to think about possible resolutions.

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Meditate, Exercise, And Have A Good Night Sleep

One way we can paddle away from stress caused by family conflict is through meditation. Being able to control our minds and bodies will open us to different mantras that help with focus and concentration. When we meditate, we allow peace to come into our senses. That gives us a clear distinction of better conflict solutions. If in case that meditation seems hard to obtain, there is exercise. It can help in boosting our brain’s capacity to think and understand situations. Thus, allowing us to stay calm and confident. And above all, it is imperative that we get enough sleep. Stress can take a toll on our daily lives, and it can cause too many distractions. To stay away from those negative things, we have to care for ourselves and consider taking enough rest when needed.

Relaxation Tips And Activities To Do At Home During Quarantine

Spending days on end at home during the COVID-19 outbreak is crucial to keep flattening the curve. While this is for everyone’s sake, we can’t stop ourselves from feeling stressed and a little bored. You might be finding yourself not knowing what to do to ease down this feeling while having all this free time.

“If you haven’t created a clear connection between certain bodily states and sensations and the word ‘relax,’ then imagining or speaking the word is unlikely to produce a bodily change,” explains Noam Shpancer, Ph.D., a clinical psychologist and professor of psychology at Otterbein College.

While you can use this time to start new things and be productive, don’t feel guilty about relaxing. Not knowing how to calm your mind amid this situation can be detrimental to your well-being. Hence, it is vital to incorporate some activities in your day that can effectively ease and relax your mind.

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Here are some relaxation tips and activities that you can do at home while in quarantine:

Doodle Or Color

Getting your creative energy out can significantly help you relax and ease your worries amid this time. Coloring geometric patterns can help relieve anxiety and can result in a meditative state. Creating has always been soothing to the mind, and the good thing is it doesn’t need to be that complex. 

Adult coloring books can come into play into this simple activity, but it’s not limited to that. You can also start doodling random patterns on a piece of paper—this can equally be meditative. 

Start Doing Yoga

While you can’t probably engage in massage therapy at the moment, there is still a way to relax your muscles. Yoga is a great way to stay active without feeling the stress that comes with “working out.” This activity keeps you centered and focused—enough to relax your mind. It can also significantly boost mood and lower stress and anxiety, especially during this time. You can explore yoga classes on the Internet that can help start your journey.

Play Music

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Music is a powerful tool for stress management. It links to our emotions; that’s why it can have a tremendously relaxing effect on our minds. It works efficiently in preventing the mind from wandering as we focus on listening or singing along. Hence, music is an excellent aid to meditation.

Since everyone has different music preferences, different types of music can have various beneficial effects. Slow classical music, for example, helps slow the pulse rate and lower blood pressure. This type of music genre also helps in decreasing the levels of stress hormones.

Home Gardening

Caring for plants is a natural stress-reliever and is beneficial for overall health. Just seeing the greens can help your eyes and mind relax. It also serves as a form of moderate exercise when you’re tending to your crops. Furthermore, being outside in the garden or the balcony with fresh air and sunlight can improve the mood.

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Write A Journal

There are many ways to get about journaling. You can try doing a bullet journal or a gratitude journal. You can even write poems or stories—whatever fits your personality. It can help you deal with difficult days as it keeps you on track and in focus. Although you can quickly start a digital journal on many apps, pen and paper is still the way to go. After all, you have fewer distractions in a notebook than on your phone.

Learn How To Knit

Knitting is a top-end activity for relaxing and staying in focus. The repetitive motions keep your mind occupied and present at the moment. Once you buy your knitting kit, you can start learning from tons of YouTube tutorials available out there. You don’t need to be an expert before you can start picking up this activity. You just have to start knitting away and see for yourself how it can be beneficial.

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Self-Massage

Massage is undoubtedly the way to go for relaxation. During quarantine, you can quickly get into a habit of self-massaging in the middle of doing tasks. You can execute this by applying pressure to the acupressure points of your pain. For starters, you can quickly learn self-massage techniques.

Give Yourself Time To Breathe

Staying indoors for an extended period can take a toll on our minds. It is normal to feel anxious and worried even while you’re at home during this time. Remember, being kind to yourself and allowing yourself to relax and breathe is not selfish. Do what you need to do to get through every day during this pandemic. These tips and activities can help you structure your mind into calmness while in quarantine.

5-Second Muscle Relaxation Technique

There are a lot of things you can get from the 2019 current events. Some of the events are useful, but some can make you feel stressed and anxious. With all the things around your that will require your physical and mental strength, you need to consider working on some relaxation technique, even for seconds.

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How To Do It?

First, you need to sit or lie down. Find your body’s proper posture. Then take a deep breath, slowly through your nose. Hold it for a couple of seconds before exhaling. After that, take a deep breath while gradually squeezing the muscles in your specific body parts. You can do this for about five seconds.

Arms – You can work on your arms by squeezing the muscles on your hands. You can do it by stretching it forward or placing it behind your head. Imagine it like you are squeezing some lemons. Once done, relax your whole arm by slowly putting it down.

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Shoulders – Squeeze your shoulder muscles by allowing your back muscles to touch each other. Once you feel a little stiff, release the tension from your back. Then mover your shoulders up and down for 5 seconds, and work on a rotational movement after that. It will allow the stiff muscle to go back in its right place.

Face – Releasing muscle tension on your face is simple. You can start by smiling widely, pretending your mouth is trying to reach your ears. Then follow up by frowning for a couple of seconds before attempting to do both simultaneously.

Legs – Working on your lower body part can start by pulling your toes towards your hips. Work on it until you feel loose and relaxed. Do not change position, not until you feel a little release of tension. Then stretch for five seconds to relax the legs muscle group.

 

Safety And Hygiene Guidelines For Massage Therapists

More and more people are getting anxious about the adverse effects of COVID-19. With cities gradually lifting lockdowns, a lot of individuals are now craving for massage services to ease their stress.

“Massage therapy has more recently been used for the treatment of mental and emotional problems, including stress, anxiety, and depression. Also considered a relaxation technique, massage therapy may be able to help reduce tension and elicit feelings of calm and deep relaxation,” shares Katharina Star, Ph.D.

However, there are still many people who are reluctant to undergo this. Their main reason is that they’re still afraid that they might acquire the virus from their massage therapists. With this in mind, listed below are some of the best safety and hygiene guidelines that massage therapists must apply. These safety measures will protect clients and prevent disease transmission.

Self Upkeep

  • Wash Hands Often
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According to studies, the primary source of microorganism cross-contamination is through personal contact. The risk is higher if it is through human hands. Therefore, massage therapists need to wash their hands often to avoid the spread of infection. They must do this before and after they keep in contact with the client.

Never treat the feet before the face. It should always be the other way around.

  • Wear Clean Uniform

One of the leading carriers of the virus is clothes. Therefore, massage therapists need to wear clean clothes at all times. Experts recommend that they bring a spare one should they stain their clothes or sweat heavily. This safety measure is to ensure that they are at their best hygienic self when at work.

  • Cut Nails
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Massage therapists should keep their nails short, clean, and trimmed. Long nails are not ideal, as this setup will only hide bacteria. It might lead to virus transmission when the client undergoes a massage.

  • Avoid Wearing Jewelry

Never wear any jewelry on the wrists or hands when massaging someone, especially on the face. The reason behind this is that jewelry collects all kinds of bacteria. It has material where bacteria can easily attach. These particles can easily be transferred to someone’s skin, particularly to the facial area’s mucous membranes.

  • Do Not Go To Work While Sick

With the rise of COVID-19 positive patients now, everyone must be cautious about their health. They should not go to work, especially if they are experiencing COVID-19 symptoms such as shortness of breath, cough, and fever. This policy must have a strict implementation to avoid for everyone in the office, or even the clients, to get sick.

General Room Upkeep

  • Dispose Of Single-Use Items Properly

Porous items that are made with wood, cloth, or any absorbent materials and have rough surfaces are for single use only. Therefore, they should dispose of this properly after using it.

Some items under this category include the following:

    • Gauze pads
    • Cotton balls
    • Tissues
    • Disposable gloves and wipes
    • Cotton swabs and sponges
    • Wooden applicators
    • Porous nail files
    • Orange sticks
    • Lancets
    • Fabric strips
  • Clean Linens Properly

Since customers lie on the same beds for their sessions, it is essential to keep these surfaces clean. The best way to do this is by cleaning the linens properly. The treatment table, headrest, and pillows must always have fresh and clean face cradles and sheets at the beginning of each treatment.

Always keep in mind to store clean linens on a covered container to avoid contamination. It goes the same with the extra blankets, towels, and pillows. Lastly, soiled linens should be replaced immediately upon the end of each session. These must be stored in a covered hamper, far away from the clean ones.

  • Get Rid Of Clutter

The more clutter in the massage area, the higher the risk of spreading the virus. Since it would be a challenge to sanitize all of these unnecessary items, then why not get rid of all of it? It will lessen the chance of disease transmission.

  • Sanitize Surfaces
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A lot of people may enter and exit the area. Therefore, it is vital to sanitize all surfaces, especially those which are frequently used. Examples of these include face cradles, light switches, tabletops, and doorknobs.

This global pandemic changed our world and how we live. Therefore, it is a must that all of us acknowledge these changes and apply the said precautionary measures. Rest assured that it’s for everyone’s safety.