Mental Health Training

The following book reviews contain a mental health study on personality disorder. The first is mummy's boy Norman; seconds out, round two is a private gentleman's club activity swirling out of control; after all, men will be men. We begin by exploring Alfred Hitchcock's “Psycho”, the psychological thriller, by providing various perspectives and interpretations that can better enhance your exploration of the film's resilience and understanding of mental illness. Robert Bloch's Psycho, published in 1959 by Simon and Schuster, uses a real-life case of Ed Gein, the so-called “butcher of Plainfield”, a gruesome slaying in a small town in Wisconsin, as inspiration to write this novel.  Robert was genuinely able to tap into the minds of readers with Psycho.  Paramount Studio refused to finance the making of this film; Hitchcock made the movie with his own money in 1960, even mortgaging his house to do so. Then film critics like Bosley Crowther damned it with faint praise, writing that “Hitchcock is an old hand at frightening people. Pauline Kael, in 1978, complained about it as a borderline case of immorality because of the director's cheerful complicity with the killer, having had a sadistic glee during the shower scene.  Even though it was a flop with the critics, Hitchcock made a fortune from it, leaving him joyfully screaming to the bank.  However, he had an excellent rave review from Andrew Sarris, who called Hitchcock “the most daring avant-garde filmmaker in America today.” Psycho, directed by Alfred Hitchcock, continues to captivate audiences with its masterful storytelling and chilling portrayal of human nature and mental illness.  Psycho lands on the list of the greatest horror films ever made. The film centres around Marion Crane, a young woman who steals $40,000 worth of real-estate deposit money from her employer and drives from Phoenix to Fairvale, California, to start a new life with her lover Sam Loomis, only to find herself at the eerie Bates Motel by mistake.  Hitchcock uses the time for her to marinate in her feelings of guilt and shame and her total inability to mask it around strangers. As the plot unfolds, Marion's encounter with the timid Norman Bates, the motel's owner, reveals a disturbing glimpse into his fractured psyche. One of the most powerful aspects of “Psycho” is its exploration of dissociative identity disorder, commonly known as a multiple personality disorder.  Through Norman Bates' character, Hitchcock delves deep into the complexities of this mental illness, blurring the lines between reality and illusion. However, Norman Bates can also be seen as exhibiting characteristics of both psychopathy and dissociative identity disorder. Although it is suggested that Norman suffers from dissociative identity disorder, it is the psychopathic tendencies that become evident through his actions, such as his ability to manipulate others and his lack of empathy.  Learn more

To Kill a Mockingbird, a 1960 novel by Harper Lee, is an iconic masterpiece set in the 1930s Deep South that confronts American society's deep-seated prejudices and injustices. Positioned in the racially divided town of Maycomb, Alabama, during the Great Depression, the story follows Scout Finch, a young girl coming of age in a world filled with racial tension and injustice. Whose father, Atticus Finch, defends an African-American accused of raping a white woman. Through the lens of Scout's innocent perspective, we witness the deeply ingrained racism and the unfair treatment African Americans faced during that time. The novel highlights the unjust treatment of a person of colour individuals experienced within the legal system, the ingrained biases held by many white people, and the consequences of these attitudes on the lives of marginalized communities. It sheds light on the destructive impact of racism and the importance of challenging societal norms to fight for justice and equality. In the current period, characterized by nuanced intersectionalism, To Kill a Mockingbird remains relevant as it addresses racial injustice from a historical perspective. One prominent example is the character of Bob Ewell, who embodies pure malevolence and represents the dark side of humanity. Ewell, fuelled by hatred and racism, falsely accuses Tom Robinson, an African-American man, of rape. He intentionally seeks to destroy an innocent man's life simply because of his prejudices. The townspeople unquestioningly support and believe Ewell's accusations despite the lack of evidence against Tom Robinson.  Furthermore, the character of Mayella Ewell, Bob Ewell's daughter, participates in the false accusation against Tom Robinson.  While her actions are influenced by fear and coercion from her father, her willingness to harm another person to protect herself and her family reflects the dark side of human nature. The novel also sheds light on societal expectations and gender roles. Scout defies traditional gender norms by rejecting femininity and embracing her tomboyish nature. Her refusal to conform challenges prevailing notions about being a girl in Southern society during that period. When analysing the novel through an intersectional lens, it becomes evident that issues of race, gender, class, and power dynamics are interwoven. To Kill a Mockingbird remains an extraordinary work that resonates with readers across generations. Harper Lee's searing portrayal of racism, empathy, and loss of innocence forces us to confront uncomfortable truths about our own society. Learn more:

Have you ever found yourself at the mercy of a situation, feeling like a leaf tossed in the wind? This is where the dichotomy of control steps in, offering a lifeline to clarity and calm in the chaos of life. It's a simple yet profound principle that can revolutionise how we handle our daily struggles. In this lesson, we'll unravel the layers of this Stoic wisdom, guiding you toward serenity in a world that often feels out of control. Join us as we explore the roots, principles, and practical applications of the dichotomy of control and discover how this ancient philosophy remains strikingly relevant in our modern lives. The dichotomy of control is derived from Stoic philosophy that distinguishes between things within our power and those without. It emphasises the importance of focusing our efforts and attention on what we can control and accepting what we cannot control. According to the dichotomy of control, our thoughts, choices, and actions are within our control. These are our internal states or virtues, such as judgment, desires, and values. We can choose how we respond to external events and circumstances. On the other hand, external events and circumstances, such as the actions and behaviours of others, the weather, or natural disasters, are considered to be beyond our control. These are referred to as external or indifferent things. According to the dichotomy of control, we should not place our happiness or well-being on things outside our control, as they are uncertain and can easily change. The dichotomy of control encourages individuals to focus on developing their character, virtues, and wisdom, as these are within their power. By accepting what we cannot control and directing our efforts towards what we can control, we can find inner peace, freedom, and resilience in the face of adversity. In psychology today, the dichotomy of control is often employed in cognitive-behavioural therapy (CBT) and other therapeutic approaches. By helping individuals recognise and differentiate between what is within their control and what is not, therapists aim to empower their clients to make positive changes in their lives and develop resilience in the face of adversity. The principle says that peace of mind comes from focusing on and acting upon things within our control, like our beliefs, judgments, and actions. It also means accepting and letting go of things not in our power, like the actions and opinions of others. Therefore, according to the Enchiridion (Handbook). Stoics thought there were only two things we had direct control over voluntary actions and how we think about things.  Therefore, considering, Epictetus famously reasoned that people are disturbed not by events but by their judgments about their circumstances. It is important to note that the dichotomy of control does not imply that individuals should completely ignore or disregard external circumstances or factors beyond their control. Instead, it emphasises the need to focus on what can be influenced and to develop a mindset that promotes acceptance and resilience in dealing with the uncontrollable aspects of life. Introduction to the Dichotomy of Control Key Takeaways The Stoic Dichotomy of Control (DOC) distinguishes between what is within our control (opinions, motivations, desires, aversions, and actions) and what is not (body, property, reputation, office). Epictetus, a Stoic philosopher, articulates the Dichotomy of Control, emphasising the importance of focusing on what we can control. The Dichotomy of Control provides a practical framework for problem-solving by dividing situations into segments we can maintain and cannot. The Dichotomy of Control has been adapted for modern times by William B. Irvine, who proposed a Trichotomy of Control. The Dichotomy of Control offers timeless wisdom and can be applied to everyday life, helping us navigate challenges and cultivate serenity.

Today's articles look at the darker side of love with abuse that requires reflection and consideration for the reader to contemplate. The 1955 novel Lolita, by Vladimir Nabokov, a Russian-American novelist, handles the controversial subject of hebephilia, a profoundly unsettling and controversial exploration of obsession and the demonic aspects of human nature. The second is a 1994 movie, A Child's Cry For Help, which also tackles the sensitive subject of mental health in a dramatic and thought-provoking manner. The mother feeds off the sympathy, attention and benefits that are given to them by their community for taking care of a sick or vulnerable person in their care.  The following book under discussion received critical acclaim regardless of the controversy it caused with the public during that period; Lolita was considered one of Time's Best 100 Novels. However, to declare it was addressing hebephilia is sugar coating the subject.  Hebephilia is a term used in psychology to describe a sexual interest or attraction towards individuals in the early stages of puberty, typically ranging from around 11 to 14 years old. It is considered a form of paraphilia, which refers to atypical sexual interests or preferences. It is important to note that hebephilia is not a widely agreed-upon or officially recognised psychiatric diagnosis. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5), which is the standard classification manual used by mental health professionals, omits hebephilia as a separate diagnosis. Instead, it categorises paraphiliac disorders under the overall category of "other specified paraphilic disorder" or "unspecified paraphilic disorder". Arguably the most controversial novel of the 20th century, Vanity Fair called it the only convincing love story of our century. Lolita explores the relationship between an unsettling yet intelligent paedophile and his young nymphet as their lives become increasingly intertwined over five years. The story follows Humbert, a middle-aged man who becomes infatuated with his young stepdaughter, Dolores Haze, whom he calls Lolita.  Nabokov's masterful storytelling weaves together themes of love, desire, and morality in a way that captivates and disturbs readers.  One of the most striking elements of "Lolita" is Nabokov's use of language. His prose is simultaneously lyrical and disturbing, creating a sense of unease that permeates the entire novel. The stream-of-consciousness narration allows readers to delve deep into Humbert's twisted mind, experiencing his obsessive thoughts and justifications first-hand.  Learn more https://mentalhealthtraining.info/course/factitious-disorder https://mentalhealthtraining.info/mental-health/anxiety/hypochondria

Our previous session discussed how literature and the media manipulated public opinion and shaped people's beliefs and behaviours. Today, we have a closer look at Fake News. The Obsessive-Compulsive Disorder Spectrum and a book reflecting the counterculture movement and challenges the traditional values, institutionalisation and incarceration in the 1960s. Can you guess what it is? Propaganda has historically shaped public opinion by disseminating information or ideas to promote a particular agenda and ideology. It often involves emotional appeals, censorship, and distorted presentation of facts. Propaganda often involves: Deliberately disseminating information or ideas to promote a particular agenda or viewpoint.Using emotional appeals.Censorship.Selective presentation of facts to control public perception. Today, fake news continues to manipulate public opinion. Fake news is often compelling because it taps into people's emotions and pre-existing beliefs. It plays on people's fears, biases, and desires, making it easier for them to be swayed and believe in the false information presented. Some evidence suggests that instilling a new positive belief is more effective than rescinding an existing belief in correcting false beliefs. This is because humans tend to hold on to their beliefs, even if proven wrong. By introducing a new positive belief, individuals may be more inclined to accept the correction as it aligns with their need for cognitive consistency. Therefore, instilling a new positive belief may be a potentially more effective method for correcting false beliefs.  Fake news continues to manipulate public opinion today by tapping into those emotions and pre-existing beliefs. Previous examples include Pizzagate, which manufactured ‘news' that Hillary Clinton ran a child-sex ring, or the Bowling Green Massacre. Even saying Pope Francis endorsed Donald Trump for president, and the list continues. We had previously considered Annie Wilkes's behaviour in the psychological horror film “Misery”. Was there evidence pointing to her alleged anxiety disorder? Organising a collection of porcelain figurines alone is not enough to diagnose someone with either an obsessive-compulsive personality disorder (OCPD) or obsessive-compulsive disorder (OCD). While both disorders involve obsessive thoughts or behaviours, there are distinct differences between them, which are available in the training section of mentalhealthtraining.info for your perusal. For example, individuals who have Obsessive-Compulsive Personality Disorder (OCPD) are preoccupied with orderliness, perfectionism, and control. However, organising a collection of figurines alone does not necessarily indicate obsessive-compulsive personality disorder (OCPD), as many people enjoy organising and arranging their possessions without it causing significant distress or impairing their daily functioning. Cameron Diaz told Good Housekeeping magazine she is a “neat freak” who has to have everything in its place.  This is in contrast to the retired soccer player David Beckham, who said in a Netflix documentary he must have everything in “perfect symmetry” and spends hours cleaning the house after his family has gone to bed. Within obsessive-compulsive personality disorder (OCPD) individuals may exhibit a strong need for order, perfectionism, and rigid adherence to rules or schedules. They may feel distressed if their environment is disorganised or chaotic. Learn More Understanding Obsessive-Compulsive Disorder: A Comprehensive Guide

Obsessive love can be described as an intense and overwhelming feeling of love towards someone, which can lead to controlling behaviour and possessiveness. It often involves an unhealthy attachment to the other person and can have negative consequences for both the lover and the loved one. Idolatry, infatuation, and erotomania are terms used to describe different types of intense feelings or obsessions towards someone or something.  Here's a brief explanation of each: 1.  Idolatry: Idolatry refers to the worship or excessive admiration of an idol or deity. It is often associated with religious or spiritual beliefs and involves the belief that the idol or deity is sacred and deserving of devotion. In this context, idolatry can include rituals, prayers, or offering sacrifices to the idol or deity. 2. Infatuation: Infatuation is an intense and often short-lived passion or attraction towards someone or something. Intense and overwhelming feelings of affection, desire, or fascination characterise it. Infatuation can be based on physical appearance, superficial qualities, or idealized perceptions of the person or object of infatuation. It is typically not rooted in deep emotional connection or long-term commitment. 3. Erotomania: Erotomania is a rare psychological disorder characterised by an individual's delusion of another person, often of higher social status, being deeply in love with them. Individuals experiencing erotomania firmly believe that their love interest is reciprocating their feelings despite little or no evidence. This condition is also known as De Clerambault's syndrome and can lead to obsessive thoughts, stalking behaviours, or even harassment of the perceived love interest. In summary, idolatry relates to worship or excessive admiration of a sacred object or deity; infatuation refers to intense but often short-lived passion or attraction towards someone or something, and erotomania is a delusional belief that another person is deeply in love with the individual experiencing the condition. Learn more:

The previous article briefly discussed how the power of literature was a deadly weapon through newspapers, radio, and other media outlets, used in antisemitic propaganda by Adolf Hitler to dehumanise and vilify his enemies, primarily the Jews he called parasites.  But for additional groups such as communists and non-Aryans, the word was used in Germany to describe a future genius race and then later labelled by philosophers as Social Darwinism to justify their despicable acts. [cited: Mein Kampf].  Germany's economic collapse in 1918 was attributed to a combination of factors. First, the military defeat in World War I played a significant role in Germany's failure. The country had suffered heavy casualties, and the Allies imposed severe terms on Germany through the Treaty of Versailles, which included massive reparations payments and territorial losses.  Hitler portrayed himself as a charismatic and assertive leader who could lead Germany back to victory and prosperity. His speeches were carefully crafted to instil loyalty and Idolatry among his followers—manipulation of the Media. They spread misinformation through newspapers, radio, and other media outlets, creating a distorted reality that further reinforced their narrative. Hitler recognised the importance of indoctrinating youth to ensure the longevity of his ideology. Nazi propaganda infiltrated the education system, influencing textbooks and curricula to shape young minds following the regime's beliefs. Joseph Goebbels: The mastermind behind Hitler's propaganda machine, before finally observing the demonisation and dehumanisation of Jews and scapegoating by portraying them as the cause of Germany's problems. - hence the Holocaust.  The second part of the previous article, Charlotte Brontë novel Jane Eyre, offers readers a captivating book that explores complex themes of love through the unconventional romance between Jane and Mr Rochester and challenges traditional notions of love and marriage—her choice of independence and emotional ambivalence only highlights the struggles by women's in Victorian society. Charlotte Brontë came from a strong religious background and incorporated biblical allusions and moral dilemmas into the narrative. You are left with many questions and points of reflection. It is not explicitly stated that Mr. Rochester married Bertha Mason for her money. Mr. Rochester's family arranged their marriage for financial gain, as Bertha came from a wealthy family in the West Indies. However, it is essential to note that Mr. Rochester was unaware of Bertha's mental illness during their marriage. Once he discovered her condition, he felt trapped in their marriage and could not divorce her due to societal and legal constraints. The discussion of Mr. Rochester's motivation for marrying Bertha is open to interpretation, as the novel focuses more on Jane Eyre's personal growth and journey. Did Jane Eyre exhibit codependency traits, as she constantly seeks approval and validation from others and often sacrifices her own needs and desires to serve others, particularly Mr. Rochester? On the other hand, Mr Rochester displays narcissistic tendencies with his inflated sense of ego, manipulating and controlling those around him, specifically Jane, for his own gratification. Whereas did Mr Rochester also display characteristics of the patriarchal system during this period, and such behaviour was considered the norm? The power dynamics and toxic relationship between Jane and Rochester can reflect either echoism or codependency, allowing Mr Rochester's narcissism to thrive as she enables his selfish behaviour and sacrifices her personal needs and desires. Thereby highlighting the complexities and challenges of their relationship. Learn more

I proposed that books allow the individual to learn from their reading experiences and bibliotherapy to be the focus of therapy and self-reflection. Photography was suggested as a tool for conveying emotion and channels for self-expression. Then, like a vision, I observed a review by Andrew Pettigrew, which combined both aspects together. The premise of this work was a historical and cultural insight into the Second World War. It demonstrates the power of literature as a deadly weapon during combat, and a War correspondent is still present in any civil or military conflict today. Hitler's vision board was the little black book he used to plan and aspire for World domination. He recognised only too well that books could stir patriotic feelings, encourage resistance, and could either aid or hinder the War effort. This was the time before the mobile phone, television, and the birth of the personal computer were nothing more than a twinkle in your grandfather's eye. Newspapers played a crucial role during the Second World War in information dissemination and shaping public opinion. They were powerful communication mediums, serving as the primary news source for the general population. My late mother told me how her big sister would walk her to school. Ensuring she had all the essentials like her notebook, pencil case, lunch box containing jam sandwich and the compulsory Gas Mask before leaving the house. I wonder what she would have thought about face covering during COVID-19; she probably had said, "I've seen it all before". Meanwhile, the photograph of the bombed Holland House Library is particularly surreal. Amongst the devastation, there is hope. Are the suited gentlemen portraying the British stiff upper lip? After all, the building could be replaced after the War, but the literature remains for those returning home from the frontline and trenches to admire. Even without words, it was able to shape public opinion. Learn more:

Although health professionals often use the term mental health, physicians recognise that many psychological disorders have physical roots. And this is why loneliness can significantly affect both your physical and mental health. In today's fast-paced and connected world, it may seem counterintuitive to think loneliness is a prevalent issue. Loneliness is a serious problem that can significantly impact individuals. It is often referred to as the “loneliness epidemic” due to its increasing prevalence. According to a 2018 report, 22 per cent of adults in the United States say they often or always feel lonely or socially isolated. Loneliness is a subjective experience—part of what makes it so hard to identify. This article delves into the significant implications of loneliness on physical and mental health, shedding light on why it should no longer be underestimated or ignored. Loneliness, often dismissed as an emotional state or fleeting feeling, is now gaining recognition for its profound impact on your health. Research has shown that prolonged loneliness increases the risk of developing depression. Feeling alone for extended periods can lead to negative thoughts about oneself and the world around them. These thoughts may spiral into feelings of worthlessness or being unlovable, which are common symptoms associated with depression. Beyond merely causing sadness and isolation, loneliness has been discovered to contribute to other health issues, ranging from cardiovascular problems to cognitive decline. As our understanding deepens, acknowledging and addressing this widespread issue becomes increasingly essential to foster a healthier, productive society. Loneliness can take many forms, including social, emotional, and existential. Social Loneliness occurs when people feel isolated. Emotional Loneliness occurs when people feel disconnected from others emotionally or lack meaningful relationships.  Existential Loneliness occurs when people feel disconnected from a sense of purpose or meaning in life. For example, have you ever felt a profound connotation of loneliness even when surrounded by people? This feeling of existential loneliness is a unique and overwhelming experience that can significantly impact our overall well-being. It is important to note that loneliness is different from Social Isolation. Social isolation is when someone is physically separated from others., while loneliness refers to the emotional experience of feeling disconnected from others. Regarding mental health, loneliness can lead to depression, anxiety, and other mental disorders. When individuals feel isolated and disconnected from others, it can negatively impact their self-esteem, sense of belonging, and overall well-being. Being socially isolated carries much greater physical health risks, but loneliness has a larger impact on mental-health-related conditions.  Loneliness has been associated with increased stress levels and inflammation in the body, making them more prone to infections. Still, inflammation that lasts too long increases the risk of chronic diseases, which can further exacerbate physical health conditions. By the same token, lonely Individuals may experience cognitive decline and have an increased risk of developing dementia later in life. The impacts of loneliness extend beyond the individual and can affect society.   Somewhat counterintuitively, you withdraw further from society when you become lonely. This tends to go hand in hand with unhealthy behaviours. When we feel lonely, we often turn to coping mechanisms such as emotional eating, excessive alcohol consumption, or illicit drug abuse. It's perhaps not surprising if you then become socially isolated, you're likely to become more lonely. 

Our previous article briefly looked into the World of literature on mental health. We considered the early inclusion of mental health literature available to our young minds by viewing Christopher Robin's friends and his mental state of mind. Leaving the door open for discussion concerning his imaginary friendship was either a coping mechanism or schizophrenia. Then, to whet your appetite, I introduced you to some stars in this field of work. One example was the Yellow Wallpaper (1892). This was a personal view of a woman suffering from post-partum depression and the treatment that she received through a series of diary entries. The woman's condition deteriorates, but all the while, her illness is trivialised by the people around her, including her own husband, John, who also happens to be her doctor—inferring that the intent behind each type of literature is relevant in determining how mental health is portrayed.  One of the most impactful aspects of literature is its ability to validate individual experiences. Society often stigmatises or misunderstands mental health conditions, leaving many people isolated by fear or ignorance and invalidated. An emerging field known as bibliotherapy utilises books specifically chosen to address various psychological needs. Bibliotherapy involves guided reading recommended by professionals such as therapists or librarians who curate personalised book lists tailored to individual interests or concerns. By engaging with literary works designed explicitly for healing purposes — whether it be self-help guides aimed at reducing stress levels like “The Relaxation Response” by Herbert Benson or memoirs depicting triumph over trauma like “Wild” by Cheryl Strayed — individuals can benefit from the therapeutic power of literature and enhance their well-being. Likewise, a form of creative bibliotherapy has been observed in photography, and it has been suggested as a powerful tool for conveying emotion and channels for self-expression. Photography can be more than a hobby by addressing someone's desires or issues like loneliness and anxiety. The camera can capture the moment when you are physically in the moment during your mindfulness period or out in nature, forest bathing.  The possibilities for this are endless: you can focus the lens and mind by engaging your senses and fully immersing yourself in the forest surroundings, from insects to animals down to the current Autumn colours or future spring and Summer blossoms.  Remember to take deep breaths to inhale the natural aromas, listen to the sounds of the forest, and observe the rich colours and textures of the environment. Sounds absolutely idyllic. Fiction or non-fiction literature, which one is best to learn about mental health? When it comes to learning about mental health, both fiction and non-fiction literature can be valuable resources. Non-fiction literature, such as self-help books and scientific research, provides factual information, explanations, and strategies for managing mental health problems.  They offer insights from professionals and individuals with personal experiences, providing a sense of credibility.  On the other hand, fiction literature can offer a unique perspective on mental health by exploring characters' inner thoughts and emotions.  It allows readers to empathise and connect with the struggles and triumphs of fictional individuals, which can foster understanding and compassion. Fiction can also provide a safe space for readers to explore complex emotions and experiences that they may not be ready or able to confront in real life. Read more:

What is Bibliotherapy? Bibliotherapy is a therapeutic approach that uses literature to support mental health and wellbeing. It involves using books, poems, and other written materials to help individuals understand and cope with their emotions, thoughts, and behaviours. Bibliotherapy can be used in various settings, including schools, libraries, hospitals, and therapy sessions. Words and images in literature and poetry connect us to the past, showing that others have faced and overcome similar experiences. This brings comfort and reassurance that difficult times will eventually pass. The concept of bibliotherapy dates back to Ancient Greece, where reading was believed to heal the soul. In the 20th century, bibliotherapy gained popularity as a form of psychotherapy, and today, it is recognized as a valuable tool for enhancing mental health and well-being. There are different types of bibliotherapy, including self-help, guided, and creative bibliotherapy. Self-help bibliotherapy involves reading books independently, while guided bibliotherapy involves working with a therapist or counsellor who recommends specific books. Creative bibliotherapy involves using writing or other creative activities to explore one's emotions and thoughts. Benefits of Bibliotherapy Bibliotherapy has numerous benefits for individuals of all ages and backgrounds. Some of the key benefits include: Enhancing mental health and wellbeing Bibliotherapy can help individuals manage symptoms of anxiety, depression, and other mental health conditions. Reading can provide a sense of comfort and support, and it can also help individuals gain new insights into their emotions and behaviours. Enhancing mental health and wellbeing Reading can improve literacy skills and enhance communication skills, including expressing oneself effectively and understanding others' perspectives. Fostering personal growth and self-awareness Bibliotherapy can help individuals reflect on their own experiences and better understand themselves. It can also promote personal growth and self-awareness by encouraging individuals to explore their emotions and behaviours. Applications of Bibliotherapy Bibliotherapy can be used in various settings and for different purposes. Some of the key applications of bibliotherapy include: Bibliotherapy for children and adolescents Learn more:

Mental health is an important and often misunderstood topic affecting millions worldwide. Raising awareness and promoting understanding of mental health issues is crucial to creating a more inclusive and supportive society. In recent years, literature has emerged as a powerful tool for exploring and shedding light on mental health experiences. Through relatable characters and thought-provoking narratives, texts and their emergence into film enable nonmedical individuals to gain insights into various mental health conditions and foster compassion. In this post, we will delve into the world of mental health in non-fiction books dating back to the Roaring Twenties to the present time, discussing their significance and impact on readers today. How knowledgeable are you about mental health portrayed in books and drama, then serialised into films? Only to find the book is better than the movie. Was the problem with the characters, or was the fine detail missing or misleading? Mental health in literature has captivated readers for centuries. Authors have skilfully used their writing to delve into the intricacies of the human mind, with its storyline and cognitive complexities, to captivate the reader's attention. From the haunting pages of Charlotte Perkins Gilman's “The Yellow Wallpaper” where the suffocating grip of her own post-partum depression psychosis is explored, the story is about a young woman, confined to her room and denied all creative outlets, who gradually suffers a mental breakdown.  It is then followed by the modern-day masterpiece “Everything I Never Told You” by Celeste Ng, which unearths themes of grief and isolation. Literature offers a profound glimpse into the realm of mental health. Through vibrant descriptions and vivid characterisations, these stories entertain and educate readers about the multifaceted nature of mental well-being. They give us a unique opportunity to peer into tormented minds, fostering empathy and understanding. By giving voice to these experiences, literature plays an indispensable role in dismantling stigmas surrounding mental illness. It paves the way for crucial conversations that can cultivate greater awareness and support for those grappling with such challenges in real life. Therefore, mental health in literature is both a reflective mirror showcasing our own struggles and a guiding light leading us towards compassion and healing. The uncompassionate portrayals of characters in books and films The uncompassionate portrayals of fictional characters have long been discussed within the literary world. While literature has undoubtedly played a crucial role in shedding light on mental health, there are instances where characters suffering from mental illnesses or emotional struggles are portrayed in an uncompassionate manner. These portrayals can perpetuate stereotypes and further stigmatise individuals dealing with such challenges. Authors need to approach these narratives with sensitivity and empathy, ensuring that readers gain a deeper understanding of the complexities surrounding mental health.  By presenting well-rounded characters who are more than just their mental health issues, literature can contribute to breaking down barriers and fostering greater acceptance and support. Read more:

The continuous presence of intrusive thoughts can create a constant sense of unease and fear. They have the power to make you question your own morality and sanity. The toll they take on you is not only mental but physical as well. The exhaustion caused by these persistent thoughts can affect your concentration, making it difficult to complete tasks or make decisions. Sleep disturbances may also occur due to the constant rumination induced by intrusive thoughts. The emotional impact of intrusive thoughts should not be overlooked. Heightened anxiety levels and constant worry about the disturbing content can lead to feelings of shame, guilt, or self-doubt. These intrusive thoughts may also trigger depressive symptoms such as sadness, hopelessness, or a loss of interest in once-enjoyable activities. Moreover, intrusive thoughts can significantly affect your relationships with others. Out of fear that others will judge you based on your thoughts' content, you may isolate yourself from social interactions. Interactions with loved ones may become strained as you struggle to explain why you are feeling distressed or preoccupied. In light of this, seeking professional help is crucial when dealing with the impact of intrusive thoughts on your mental health. Mental health professionals can offer guidance and support through therapy techniques like cognitive-behavioural therapy (CBT) or exposure response prevention (ERP). With their assistance, you can develop coping mechanisms and strategies to reduce the frequency and intensity of these intrusions. Remember that you are not alone in facing the impact of intrusive thoughts on your mental health. With proper support and treatment from professionals, it is possible to regain control over your mind and improve your overall well-being. Let's talk about intrusive thoughts and how they can affect our mental health. Intrusive thoughts, a common phenomenon in the realm of mental health, have a profound impact on individuals' well-being. These thoughts, which can be distressing and unwanted, often invade the mind unexpectedly, causing a significant disruption to one's daily life. They may manifest as disturbing images, impulsive urges, or irrational fears, leading to heightened anxiety and distress. Intrusive thoughts can range from harmless to more severe, such as thoughts of violence or self-harm, and can be particularly distressing for those experiencing them. The constant bombardment of these intrusive thoughts can be exhausting, affecting concentration, sleep patterns, and overall mental stability. It is important to recognise that intrusive thoughts do not indicate any moral failing or character flaw, but rather highlight the human mind's complex nature. Seeking professional help, such as therapy or counselling, can provide influential strategies for managing and minimising the impact of intrusive thoughts on mental health. - State the primary keyword and mention the keywords in the blog post. Understanding Intrusive Thoughts Understanding intrusive thoughts can be a perplexing endeavour. Often unwanted and distressing, these thoughts can sometimes burst into our minds. They may range from disturbing or violent images to reflections challenging moral values. Intrusive thoughts are not subjective of one's character or desires but rather a common occurrence experienced by many individuals. They can be triggered by stress, anxiety, or even the random firing of neural circuits in the brain. It is important to note that having intrusive thoughts does not mean a person is mentally ill or dangerous. In fact, research suggests that the more we try to suppress these thoughts, the stronger and more persistent they become. Read more:

Is there a misunderstanding about anxiety in teenage girls? Anxiety is a common emotion experienced by people of all ages, but have we misunderstood its impact on teenage girls? In today's fast-paced, high-pressure world, it is essential to understand the unique challenges that young girls face. This article aims to shed light on the misconceptions surrounding anxiety in teenage girls and explore ways to support their mental health better. Over the past decade, the number of American children and teenagers admitted to children's hospitals for reporting suicidal thoughts has more than doubled. Some have not received help in time; after declining for years, the suicide rate for 15-to-19-year-olds shot up between 2007 and 2015, increasing by 31% for boys and more than doubling for girls.  Teenage anxiety in the post-COVID era has become more prevalent due to various factors. The pandemic has upended the lives of teenagers, disrupting their routines, social interactions, and education. The uncertainty surrounding the virus, the fear of getting infected, and the constant changes in restrictions and guidelines have all contributed to heightened anxiety levels. School psychologist Dr Lisa Damour frequently have girls seeking help for anxiety issues during a typical week. The University of Oxford's latest research found that social media is responsible for only a tiny portion of teenagers' unhappiness despite it often being blamed. Lisa agrees with this research, stating that social media tends to magnify what is already occurring in their lives and is not a separate entity. In her new book, Under Pressure, Lisa Damour, a clinical psychologist and leading authority on teenage girls, argues that a certain level of stress and anxiety is typical and can have positive effects. Being a professional working in a high-achieving private girls' school in Ohio and having her own practice, She observed that girls often discuss anxiety as a serious and lifelong condition. This realisation prompted her to write a book, as she noticed that almost every conversation she had at was centred around stress and anxiety in the past decade. According to her, this phenomenon may be attributed to our cultural belief that negative emotions should be avoided and that relaxation and calm are highly valued. She believes that striving for constant peace and tranquillity is not necessarily beneficial, as it is unattainable and can result in disappointment and stress. The author argues that the increasing use of quasi-medical diagnostic language can pathologise usual emotions, such as anxiety being used to describe nervousness and depression being used to express sadness. It was also noted that children are sometimes labelled as having "social anxiety" when they are shy in a culture that values extroversion. She expresses a concern about reducing a broader range of emotional vocabulary. Educating teenagers about the distinction between positive and negative anxiety and healthy and unhealthy stress is occasionally necessary.

Why do you struggle to resist a sugary snack or struggle with anxiety? The answer lies in our genes. Our genetic makeup plays an important role in shaping who we are and how we behave. Could it be possible that our genes are responsible for our circumstances? Genes are the segments of DNA that provide instructions for the development and functioning of our bodies. They determine our physical attributes, such as eye colour, height, and hair texture. However, genes also influence our behaviour and predispose us to certain conditions or tendencies.  Studies at the world-leading Minnesota Center for Twin and Family Research suggest that many of our traits are more than 50% inherited, and that specific genes influence risk-taking behaviour. If you have inherited these genes, you may be more likely to engage in adventurous activities or take risks in your personal or professional life. Similarly, genes can influence our susceptibility to addiction, religion and politics, and our choices are much more determined by our genes than we think. Some individuals may have a genetic predisposition to alcoholism or substance abuse, making it harder for them to resist the allure of these substances. Even our mental health is influenced by our genes.   Conditions like depression, anxiety, and schizophrenia have been linked to specific genetic variations. While genes alone do not determine whether we will develop these disorders, they can make us more vulnerable to their onset. This vulnerability and environmental factors can ultimately shape our mental health outcomes. However, it is essential to note that genes are not the sole determinants of our behaviour or health. They interact with our environment and lifestyle choices to shape who we become. Genes provide the foundation, but our choices and experiences ultimately determine our destiny. Understanding the role of genes in our lives can be empowering.  It allows us to recognise that certain traits or tendencies are not entirely within our control. It also emphasises the importance of self-awareness and self-care. Understanding our genetic predispositions enables us to make informed decisions that promote our well-being. Moreover, the field of epigenetics has shed light on how our lifestyle choices can influence the activity of our genes. While we may inherit specific genes, their expression can be modified through diet, exercise, stress management, and other lifestyle factors. This means that we have the power to alter the impact of our genes on our health and behaviour. So, are we victims of our gene expression? The belief that we are mere victims of our genes has long been a prevalent notion in our society. It suggests that our inherent genetic makeup fully determines our destiny, leaving us powerless to change or improve ourselves. However, recent scientific research has shed new light on this topic, challenging the idea of genetic determinism.  While it is true that our genetic code plays a significant role in shaping who we are, it is not the sole dictator of our lives. Environmental factors, such as upbringing and experiences, also exert a powerful influence on our development. Our genes pencil in various options and our life experiences determine which get linked. Moreover, the emerging field of epigenetics has revealed that various external stimuli can turn many inherited traits on and off, further debunking the notion of genetic predestination. This newfound understanding empowers us to take control of our own lives and make choices that can positively impact us and future generations. We are not simply victims of our genes; we can actively shape our destiny. Exploring the Effects of Genetics and Stress on Mental Health

A healthy mind is essential for overall well-being. It enables us to cope with the challenges of everyday life and maintain a positive outlook. But what does it mean to have a healthy mind?  It goes beyond just being free from mental illness; it encompasses having good mental health and emotional resilience. A healthy mind is characterised by clarity of thought, the ability to manage stress effectively, and the capacity to maintain balanced emotions. It involves cultivating positive habits such as regular exercise, proper nutrition, and quality sleep. Engaging in activities that stimulate the mind, such as reading or solving puzzles, can also contribute to a healthier mental state. Additionally, fostering strong social connections and seeking support when needed are crucial aspects of maintaining a healthy mind. By prioritising our mental well-being and taking proactive steps to nurture our minds, we can lead more fulfilling lives and better navigate the complexities of today's world. Emotional resilience Emotional Resilience plays a vital role in maintaining a healthy mind. It allows us to bounce back from setbacks and adapt to changes with greater ease. Developing emotional resilience involves building skills such as self-awareness, self-regulation, and empathy. It requires us to recognise and understand our emotions, manage them effectively, and have the ability to empathize with others. Cultivating emotional resilience can be achieved through various practices like mindfulness meditation, journaling, or seeking therapy. Additionally, creating a support system of trusted friends or family members who can provide emotional support during challenging times is crucial. Building emotional resilience not only enhances our mental well-being but also helps us thrive in different aspects of life, including relationships and work. It allows us to approach difficulties with a positive mindset and find creative solutions to problems. So remember, maintaining a healthy mind goes beyond physical health; it requires nurturing our emotional well-being too. Positive habits Positive habits play a significant role in maintaining a healthy mind. They provide a foundation for overall mental well-being and contribute to a more balanced and fulfilling life. Adopting regular exercise as a habit not only benefits physical health but also has profound effects on the mind. Physical activity releases endorphins, which are known to boost mood and reduce stress levels. It can also improve sleep quality, increase cognitive function, and enhance self-esteem. Another vital habit is proper nutrition, as our brain needs essential nutrients to function optimally. Eating a balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats can support brain health and improve mental clarity. Quality sleep is equally important for maintaining a healthy mind. It allows the brain to rest and recharge, facilitating better cognitive performance and emotional regulation during waking hours. By adopting these positive habits into our daily routines, we can significantly contribute to our mental well-being and experience greater resilience in the face of challenges. Read more:

Paranoid Schizophrenia: Learning and Managing this Condition Paranoid schizophrenia is a complex and often debilitating mental illness that affects approximately 0.5% of the population. Portrayed by a combination of hallucinations, delusions, and disorganised thinking, it can drastically impact a person's ability to function in daily life. In this article, we delve into the essential aspects of paranoid schizophrenia, including its symptoms, causes, and available treatments. The term “paranoid schizophrenia” is no longer used or recognised by experts. Instead, they tend to recognise schizophrenia as a specific disease in a spectrum of related conditions involving psychosis. The American Psychiatric Association and the World Health Organization (WHO) removed paranoid schizophrenia from their respective diagnostic manuals in 2013. Who does it affect? Schizophrenia typically occurs at varying ages depending on biological sex, with no significant rate differences. It commonly begins between ages 15 and 25 for individuals assigned male at birth and between 25 and 35 for those assigned female at birth. While rare, schizophrenia can also affect children; the condition tends to be more severe in these cases. In infrequent instances, doctors may diagnose schizophrenia in someone under 13 years of age. This is called Childhood-onset schizophrenia (COS). Less than 1 in 40,000 children get this diagnosis, according to a 2019 review. Because childhood-onset schizophrenia is so rare, it is not well understood and difficult to diagnose, and until 1980, autism was then called “childhood schizophrenia.” Symptoms of Paranoid Schizophrenia Positive signs – any change in behaviour or thoughts, such as hallucinations or delusions.  1. Hallucinations: can involve the five sensory perceptions (Sight, Sound, Taste, Smell, or Touch) whose experience is not based on reality.  Auditory hallucinations, such as hearing voices, are the most common form of paranoid schizophrenia. These hallucinations can be distressing and may contribute to the formation of delusional belief. 2. Delusions: Individuals with paranoid schizophrenia experience persistent and irrational beliefs that are not based on truth. These delusions often involve themes of persecution, conspiracy, or grandiosity.  They may believe people on TV or in newspaper articles are communicating messages to them alone. They may assume that there are hidden messages in the colours of cars passing on the street or find different meanings in everyday events or occurrences. 3. Paranoia: is characterised by a pattern of behaviour in which a person experiences distrust and suspicion towards others, leading them to act accordingly. Delusions and hallucinations are two symptoms that may involve paranoia. They may exhibit emotions of grandiosity, believing they have special powers or are destined for greatness. 4. Disorganised thinking: People with this condition often struggle with organising their thoughts and expressing themselves coherently. Some people need help concentrating and will drift from one idea to another. Their speech may be tangential, illogical, or contain invented words. 5. Social withdrawal: Due to their paranoid thoughts and disorganised thinking, individuals with paranoid schizophrenia may isolate themselves from social interactions, leading to a decline in personal relationships and overall functioning. However, becoming socially withdrawn and unresponsive or changing sleeping patterns can be mistaken for an adolescent “Life Phase”. Negative symptoms experienced by people living with schizophrenia can include: They do not want to look after themselves and their needs, such as not caring about personal hygiene. The negative symptoms of schizophrenia can often lead to relationship problems with friends and family, as they.............. learn more

In the world of neuroscience and psychology, there are intriguing conditions that challenge our fundamental understanding of perception. One such condition is agnosia, which disrupts somebody's ability to recognise or interpret sensory information. Agnosia usually affects only a single information pathway in the brain. If you have this condition, you can still think, speak, and interact with the world. While it may sound like a relatively simple concept, delving into the complexities of agnosia reveals a rich tapestry of mental processes and brain functions at work. In this article, we explore agnosia, unravelling its various forms and shedding light on what it truly means to grapple with this mysterious disorder. Join us as we dig deeper into understanding how perception impairment can manifest in fascinating and perplexing ways. Agnosia (in Greek gnosis- "not knowing") is a neurological condition in which a patient cannot recognise and identify objects, persons, or sounds using one or more of their senses despite their normally functioning senses. Therefore, agnosia is a neurological disorder that affects a person's ability to recognise and interpret sensory information. It can occur in various forms, each involving a different sensory modality.  There are three main types of agnosia: visual, auditory, and tactile. Let's commence with a short summary of the different spectrums of agnosia: 1. Visual Agnosia: This is the most common form of agnosia and affects a person's ability to recognise visually presented objects, faces, or shapes. They may still have intact vision, but their brain cannot correctly process and interpret visual information. 2.  Auditory Agnosia: This type of agnosia impacts a person's ability to recognise and interpret sounds, such as speech or environmental noises. They may hear sounds but have difficulty understanding their meaning or distinguishing between those sounds. 3.  Tactile Agnosia: This form of agnosia affects a person's sense of touch, making it challenging for them to recognise objects through touch alone. They may need help identifying shapes, textures, or temperatures through contact. 4.  Prosopagnosia: Also known as face blindness, prosopagnosia is a specific type of visual agnosia where individuals cannot recognise familiar faces, including those of family members or close friends. They may rely on other cues, such as voice or clothing, to identify people. 5.  Anosognosia: Anosognosia refers to a lack of awareness or recognition of one's own illness or disability. This can occur in various neurological conditions, including agnosia itself. Individuals with anosognosia may deny or be unaware of their impairment, making it challenging to seek treatment or support. It is important to note that agnosia can occur due to brain injuries or degenerative neurological conditions and can vary in severity. But  stroke is the most common cause of aphasia. Treatment options may include rehabilitation therapy, adaptive strategies, and support from healthcare professionals. Let's now look at each situation in more detail.  Visual Agnosia: Unravelling the Mystery of Impaired Object Recognition Visual agnosia is a fascinating disorder that hinders an individual's ability to recognise and identify objects they see. How our brain processes visual information helps us, from learning as children to seeing the world and interacting with our environments, throughout our lives. Because of the ease with which we rely on these perceptual processes, we tend to overlook the complexity behind visual information processing. It is not related to any issues with vision or intelligence, but rather arises from a disruption in the higher level of visual processing we once took for granted. Visual agnosia is a

In our quest to unravel the complex workings of the human mind, we often encounter enigmatic conditions that confound our understanding. One such condition is Alexithymia, also known as (AKA) emotional blindness. This fascinating yet little-known phenomenon profoundly affects one's emotional well-being. Unlocking the secrets of this mysterious condition is essential for gaining insight into the intricate mechanisms underlying our emotions and paving the way towards improved psychological health.  The Origins and Definition of Alexithymia: We Hold the Key to Unravelling this Enigma. Peter Emanuel Sifneos introduced into psychiatry the term alexithymia, published in 1972 was then viewed as a deficit in emotional awareness, but it also had origins in Freudian psychodynamic literature. According to research, alexithymia is more common in males, with approximately 8% of men experiencing it compared to 2% of women. However, it is necessary to note that these numbers may not accurately reflect the true prevalence, as alexithymia often goes undiagnosed or unrecognised.  Studies have also suggested the possibility of cross-cultural differences in alexithymia and found to be more elevated within rural areas relative to urban populations.  In our relentless pursuit to understand the complexities of the human mind, we are often confronted with perplexing conditions that defy explanation. One such condition is Alexithymia, a captivating yet relatively unfamiliar phenomenon that profoundly impacts an individual's emotional well-being. To unlock the enigmatic nature of this condition is vital, as it provides us with invaluable insight into the intricate mechanisms that govern our emotions, leading to potential advancements in psychological health. This article now delves more into Alexithymia's depths, definition, symptoms, and far-reaching consequences on individuals. At its core, Alexithymia is characterised by an individual's difficulty recognising, processing, and expressing emotions. The word itself stems from the Greek words “a-lexis” meaning “lack of words” and “thymos” meaning “emotion” or “soul.” This roughly denotes “no words for emotion.” Thereby, individuals with Alexithymia struggle to find the appropriate words to describe their internal emotional experiences, often leading to a sense of detachment and disconnection from their own particular feelings. The deficiency in emotional awareness can manifest in various ways, such as an inability to differentiate between physical sensations and emotions or a tendency to rely on external stimuli to understand their emotional state. Such blunted emotional awareness can range from mild to severe, and is often associated with autism spectrum disorder (ASD). Regarding comorbidity, alexithymia is commonly associated with conditions such as depression, anxiety, trauma, schizophrenia, obsessive-compulsive disorder (OCD) and substance misuse, to name a few psychological disturbances. It is important to note that alexithymia is not a mental illness but a personality trait or characteristic that individuals may possess. However, it can contribute to mental health challenges and should be addressed and treated as part of an individual's overall well-being. Relationships The consequences of Alexithymia are far-reaching, impacting an individual's emotional well-being, relationships, and overall quality of life. The inability to effectively communicate and understand one's emotions can hinder the development of meaningful connections with others, leading to difficulties in forming and maintaining intimate relationships. Similarly, the lack of emotional intimacy and depth in relationships affected by Alexithymia can hinder bonding and intimacy. Emotional connection is a vital aspect of any healthy relationship. When one or both partners struggle with identifying and expressing

A Comprehensive Guide To Mind-Wandering Do you often find yourself lost in your thoughts, utterly detached from the present moment? If so, you're not alone. This phenomenon is known as mind-wandering, a common occurrence for many people. Here's an article explaining everything you need to know about mind-wandering. Mind wandering is associated with many appellations, and you may recognise the term as daydreaming, off-task thinking, spontaneous stimulus-independent thought, or even a task-unrelated thought. It's when our thoughts drift away from the task and wander into unrelated issues. Despite its negative connotation, recent research suggests that mind-wandering can positively and negatively affect our well-being, cognitive abilities, social interactions, and creativity. While your mind travels into the future or back to the past, you start to ruminate on past regrets or failures. Deterrently, most of our musings are focused on the future rather than the past. Matt Killingsworth, then a doctoral student in 2010 at Harvard University, said our ancestors' ability to imagine and plan for upcoming dangers must have been adaptive. Today, it might help us plan for looming deadlines and sources of workplace conflict. His research showed that individuals' minds tended to wander 47 per cent of the time. Looking at everyday daily activities, including working, shopping and exercising, they found that individuals' minds had wandered the least during sex (10 per cent of the time) and the most during grooming activities (65 per cent of the time)—including taking a shower. The shower appears especially prone to mind wandering because it requires relatively little thought compared to a skilled activity like cooking.  He then states, "A Wandering Mind Is an Unhappy Mind." Equally intriguing to researchers was the effect of mind wandering on somebody's disposition: Overall, people were less happy when their minds wandered.  The Mechanisms of Mind-Wandering: What Happens in the Brain? The mechanisms of mind-wandering are complex and involve different areas of the brain. Scientists have found that when our minds wander, a default mode network (DMN) becomes active. This network consists of various regions in the brain, including the prefrontal cortex, posterior cingulate cortex, medial temporal lobe, and others. Studies show that certain factors can affect activity level and coordination within DMN, leading to different types of mind-wandering experiences.  For instance, stress, anxiety or fatigue may prompt negative thoughts during mind wandering, whereas positive mood states may lead to more positive thoughts. Switching between focused attention tasks like solving a maths problem or creative activities like writing lyrics has also been shown to change how DMN is activated. To consolidate this information, the default mode network (DMN) is an active group of interconnected brain regions when you focus not on the outside world but on your inner thoughts, such as mind wandering and self-talk. When your brain is in its default mode, the DMN becomes more active, increasing self-referential thought processing and imagination. The default mode network is necessary for mental processing, including decision-making, self-reflection, and creativity. Studies have shown that the DMN is always active, even when individuals are engaged in tasks that require full attention and focus.  This constant activity suggests that the default mode network is the brain's default mode and cannot simply be switched off like your personal computer when it becomes inactive or idle. Rather, your brain is always engaged in some form of self-reflection, even when it is processing external stimuli. Nevertheless, overactivity in the DMN has been linked to anxiety, depression, and other mental health disorders. Learn More

Procrastination And Getting Things Done Procrastination is the act of delaying or postponing tasks or activities that need to be done. It is the tendency to put off important or demanding tasks in favour of more pleasurable or easier ones. It is a common trait many people struggle with, and research suggests that about 20% of individuals can be classified as procrastinators. What exactly causes people to procrastinate? Procrastination can be described as the gap between intention and action. It occurs when you intend to do something, but for some reason, you continuously put it off. It's important to note that procrastination involves actively delaying a task rather than simply letting it slide due to a long to-do list. Furthermore, procrastination often comes with negative emotions like anxiety and guilt. Is procrastination laziness? Procrastination is not necessarily being lazy. While it may seem like procrastinating is simply avoiding work or being lazy, there are usually underlying reasons why someone procrastinates. Procrastination can result from different factors, such as fear of failure, lack of motivation or interest, feeling overwhelmed, perfectionism, or simply not knowing how to prioritise tasks effectively. It is meaningful to understand that procrastination is a behavioural pattern that can be overcome with conscious effort and strategies. It is essential not to label oneself or others as lazy solely based on procrastination. Instead, it is more productive to identify the underlying reasons for procrastination and work towards finding solutions to manage it better. Here are some strategies to overcome procrastination: 1. Break tasks into smaller, more manageable steps. 2. Use time management techniques like the Pomodoro Technique, where you work for a set amount of time and then take a short break. 3. Create a schedule or to-do list to help prioritise tasks and hold yourself accountable. 4. Find motivation by setting specific goals and rewards for completing tasks. 5. Eliminate distractions and create a dedicated workspace for focused work. Remember, procrastination is a common challenge many face with apprehension and does not define your worth or capabilities. With determination and the right strategies, overcoming procrastination and improving productivity is possible. As previously stated, procrastination is a trait that exists within all of us to some extent. It is correlated to conscientiousness, our sense of orderliness and dutifulness. People who are low in conscientiousness are more likely to be procrastinators.  However, for most individuals, procrastination is not a significant problem. Often, we are too hard on ourselves for being procrastinators when the underlying issue may be the many deadlines we face today. For example, many students exhibit procrastination tendencies in the context of college. College life is loaded with constant deadlines, evaluations, and overwhelming tasks competing for their time. However, it's necessary to differentiate between essential task management and true procrastination. Dr Pychyl, a procrastination expert, emphasises the need to make this distinction. While deferring tasks can be a productive task management strategy, true procrastination involves actively expending mental energy to delay a chore, often due to irrational reasons. Procrastinators tend to rationalise their behaviour by blaming competing demands but fail to prioritise their activities effectively. It is also worth noting that not all behaviours that resemble procrastination are actually procrastination. Depressed individuals, for example, often experience a lack of energy and motivation, causing them to appear as though they are procrastinating. However, in their case, procrastination is a symptom of their mental illness and must be approached differently. Learn More:

Gaslighting in Relationships: How to Heal and Move Forward. Gaslighting is a form of emotional abuse in which an individual manipulates another person to doubt their own perceptions, feelings and thoughts, ultimately leading them to question their sanity and sense of reality. Do you ever find yourself questioning your own memory, feelings, or sanity in your relationship? Does your partner try to convince you that your thoughts and emotions are wrong or even ‘crazy'? If so, you may be a victim of gaslighting. Gaslighting is a form of emotional and mental abuse that can occur in any relationship. It can leave the victim feeling confused, invalidated, and powerless. It's a subtle manipulation tactic that can be difficult to recognise, but once you do, it's important to know how to deal with it. In this article, we'll dive into gaslighting, how to identify it, and, most importantly, how to break free from it. If you've been feeling gaslit in your relationship, it's time to regain control and start prioritizing your mental health and well-being. Many of us struggle to identify gaslighting, let alone escape it. There are strategies to stop being subjected to it. Gaslighting is an insidious, manipulative and reality-bending form of emotional abuse. Yet, when gaslighting is in our own relationships, many of us struggle to identify it, let alone escape it. What are the red flags? How do you know if it's happening? What does a gaslighting relationship look like? We hear these questions often. After working with countless couples across 30 years of clinical practice, one of us wrote a book and a recovery guide to offer answers and to help people navigate the gaslight effect in modern relationships. Here are three examples of gaslighting: One patient had a boyfriend who told her that she was responsible for their fights. She often responded with a hello to people who greeted her on the street, including men. This bothered her boyfriend, who asked her to look at the pavement when they took a walk, so she wouldn't have to think about looking or not looking when men passed by. She sought therapy help because she said she “knew he was right” about this helping to reduce their fighting, but she wasn't happy, just looking down at the pavement. Another patient felt like she couldn't think clearly any more. She loved her relationship with her girlfriend but felt she had no personal space. Her girlfriend said if my patient truly loved her, she would not need space for anyone else. My patient felt confused and wondered if this was love or something else. A colleague said his wife had been criticizing him for wanting to visit his family in Europe. For the last few years, she has said, “They don't take covid seriously. If they loved you, they would be more considerate. They don't care about our health. They don't really love you.” He was feeling helpless and belittled. At first, he thought she was being mean with her comment that they didn't love him. But, over time, listening to her certainty, he began to think that maybe she was right that his family did not love him and that he was being selfish for wanting to visit them. Signs of gaslighting These scenarios have one thing in common — one partner knew how they felt but was made to believe differently. One partner knew something was wrong but was told they were in the wrong. In each of these scenarios, there was a gaslightee — the victim — and the gaslighter — the perpetrator. When it comes to gaslighting, perpetrators use jabs of shame, criticism, and conversation pivots to belittle the victim and reinstate their own sense of power and quest for control. By engaging with the perpetrator, the victim steps into a “gaslight tango,” giving over their reality to the perpetrator's distortion.

Echoism vs Narcissism: What's the Difference? Have you heard of Echoism?  It's a term that describes individuals who tend to repeat what others say to avoid conflict or assert their own opinions. In a world where narcissism often dominates our social media feeds, a lesser-known term offers a refreshing alternative: echoism, the other side of Narcissism Echoism being the opposite of narcissism, and it describes people who prefer to remain in the background and pursue a quieter, more empathetic way of life. In this article, we'll define echoism and how it differs from narcissism and fits in with other behaviours and relationships. Ulteriorly, how can you identify if you have echoistic tendencies? What is Echoism? Echoism is a term coined by psychotherapist Dr Craig Malkin, and it refers to individuals who prefer to remain in the background, avoid the spotlight, and prioritise others' needs above their own. Echoists tend to have low self-esteem, struggle to assert themselves, and may even feel ashamed of taking up space in the world. Echoists are not doormats but tend to be kind and supportive, but this doesn't mean they are naïve or weak, with many being intelligent and successful and more than capable of getting cross if, for example, you make a fuss of them. How is Echoism Different from Narcissism? At the other end of the narcissism spectrum are what we call the echoists (named after the lovelorn nymph Echo, who fell for the self-adoring Narcissus in the original Greek myth), who struggled to feel superior and was afraid of seeming narcissistic in any way — so much so that they often suffer from anxiety and depression, and lose their voice.  They can't even see themselves through slightly rose-tinted glasses. Unlike narcissists who crave attention, admiration, and validation, echoists aim to avoid it. They often struggle to accept compliments, feel uncomfortable receiving gifts, and may even reject the help offered.  They tend to expend their energy on others, and this imbalance of giving and receiving can leave them feeling depleted and resentful. The story of Narcissus and Echo Narcissists & Echoists, Get Their Names from Ancient Greek Mythology.  Narcissus was the nymph who fell in love with his reflection, obsessing over it to the point that he neglected food and rest and died. But few of us know Echo's tragic tale who was condemned to repeat the last words anyone uttered to her, and when she fell in love with Narcissus, she could sadly only echo him. Being rejected, she grieved and died. Are You an Echoist? Echoists are often people pleasers, and if the idea of being the centre of attention makes you uncomfortable, you may be an echoist. Echoism is sometimes considered the opposite of narcissism, but central to being an echoist is a fear of seeming narcissistic. Learn More Robert Burney coined the term "co-dependent" in the 1940s and defined it as someone who depends on another person to meet their emotional needs.

Hypertension, commonly known as high blood pressure, is often called the “silent killer” because it can go unnoticed until it causes severe health problems. In fact, hypertension affects over 1 billion people worldwide and is responsible for an estimated 7.5 million deaths annually. Understanding the risks of hypertension and how to prevent it is crucial for maintaining good health and longevity. What is Hypertension? Hypertension is a condition that occurs when the force of blood pushing against the walls of the arteries is consistently too high. Blood pressure is measured in two numbers - the systolic pressure (when the heart beats) and the diastolic pressure (when the heart is at rest). A normal blood pressure reading is typically around 120/80 mmHg. However, a reading consistently above 140/90 mmHg can be considered hypertensive and requires medical attention. Hypertension is classified according to severity: Stage 1 hypertension — clinic blood pressure ranging from 140/90 mmHg to 159/99 mmHg and subsequent ABPM daytime average or HBPM average blood pressure ranging from 135/85 mmHg to 149/94 mmHg.Stage 2 hypertension — clinic blood pressure of 160/100 mmHg or higher but less than 180/120 mmHg and subsequent ABPM daytime average or HBPM average blood pressure of 150/95 mmHg or higher.Stage 3 or severe hypertension — clinic systolic blood pressure of 180 mmHg or higher or clinic diastolic blood pressure of 120 mmHg or higher.Accelerated (or malignant) hypertension is a severe increase in blood pressure to 180/120 mmHg or higher (and often over 220/120 mmHg) with signs of retinal haemorrhage and/or papilloedema (swelling of the optic nerve).  Ambulatory blood pressure monitoring (ABPM) Home blood pressure monitoring (HBPM) Essential hypertension, or primary hypertension, is the most common type of high blood pressure. It means no specific underlying medical condition causing high blood pressure. Factors contributing to essential hypertension include genetics, lifestyle factors (such as diet and exercise), stress, and age. Managing essential hypertension is important, as it can lead to serious health problems, such as heart disease and stroke. Treatment may include lifestyle changes, such as adopting a healthy diet, increasing physical activity, and medication to lower blood pressure. Regular check-ups with a healthcare provider are important for monitoring and managing essential hypertension. Primary hypertension (which occurs in about 90% of people) has no identifiable cause. Secondary hypertension (about 10% of people) has a known underlying cause, such as renal, endocrine, or vascular disorder or the use of certain drugs.  Symptoms and Risks of Hypertension Hypertension is often called the “silent killer” because it typically presents no noticeable symptoms. However, over time it can cause severe damage to the arteries, heart, brain, kidneys and eyes. Hypertension-related health problems include heart attacks, strokes, aneurysms, kidney failure, and vision loss. Hypertension is also a leading cause of dementia and cognitive impairment in the elderly. Long-term effects of Hypertension Hypertension affects a quarter of the adult population in the United Kingdom. It accounts for 60% of all strokes in the UK and half of all heart attacks, but because the condition is usually symptomless, most people have no idea they are at risk until it is too late.  Hypertension and chronic pain Hypertension and mental health High blood pressure in young people may cause long-term brain issues. Brain damage caused by Hypertension could contribute to dementia. Hormones and Hypertension Salt and Hypertension Alcohol on hypertension Managing Hypertension and Mental Health Prevention and Treatment of Hypertension Learn more:

When Mental Health Neglects Physical Health: The Risks Involved, And Here's Why? A new study by a King's College London team confirms an association between psychological and physical health. People with mental illness age faster and die younger compared to their peers.  The potential impact of illnesses like anxiety, depression and bipolar disorder on conditions like stroke, heart attack and cancer is often underestimated. The association exists across the spectrum, with the most powerful effects in those with more serious mental illnesses. According to a review in 2018 by Public Health England, people with more severe mental illnesses die earlier than the rest of the population. Suicide remains the single most prominent cause of these premature deaths. But around two-thirds are due to largely preventable physical conditions, including early heart attacks and strokes. Anyone under 75 who has ever had contact with NHS mental health services is likelier to suffer from poor physical health, including liver, lung, heart and cancer. A combination of factors contributes to this relationship. Symptoms such as breast lumps and rectal bleeding may be missed or ignored while blood pressure readings go unchecked. Weight gain and unhealthy habits such as drinking, drug abuse and smoking become common as trips to the gym and healthy eating are not prioritised. Medication and the impact of mental illness on how individuals are investigated and treated also play a role. People with serious mental illness may be up to three times more likely to have high blood pressure and twice as likely to be obese or have type 2 diabetes. All of which have profound implications for their general health and well-being. Fortunately, physical well-being has moved up the NHS agenda recently, but there is room for improvement. Patients and their families can help by paying attention to physical well-being, taking up invites for screening and reviews, and not dismissing mental illness as “all in the mind”. The relationship also works the other way, as mental health issues can exacerbate physical conditions. Treatment of depression can improve pain relief and quality of life in someone with underlying back problems or arthritis. Physical and mental health are closely intertwined, significantly impacting the other. It is often said that a healthy mind resides in a healthy body. Research has shown that individuals who exercise regularly and maintain a healthy diet are more likely to have better mental health, including reduced symptoms of depression and anxiety. In contrast, poor physical health, such as chronic illness or obesity, can increase the risk of developing mental health problems. Moreover, stress and negative emotions can manifest physically, leading to various health problems, including high blood pressure and heart disease. Some mental health disorders may also cause physical symptoms, such as chronic pain or difficulty sleeping. In conclusion. Taking care of our physical health is essential for maintaining good mental health and vice versa. Maintaining a healthy lifestyle, including regular exercise, a balanced diet, and managing stress, can help improve both physical and psychological health. It is also essential to seek professional help when needed, as mental health issues can significantly impact physical health and vice versa.

Have you ever experienced anxiety about your health, even when there's no medical reason to do so?  Perhaps you worry about having a severe illness, despite your doctor reassuring you that you're healthy. This anxiety could be a sign of illness anxiety disorder. Illness anxiety disorder (IAD), formerly called hypochondria or hypochondriasis, is a type of anxiety disorder that affects millions of people worldwide. It can cause individuals to become overly concerned about their health, often to the point of extreme obsession. While occasional worries about health care are usual, an illness anxiety disorder can seriously impact a person's quality of life. Those with an Illness anxiety disorder may constantly seek reassurance from doctors and repeatedly undergo tests and procedures, even when there's no evidence of illness.  In this case, somebody with IAD obsessively focuses on their health and body, self-examining and self-diagnosing. This stress can occur even if there is no medical condition present, and if there is, their anxiety is disproportionate to the severity of the illness. IAD causes severe psychological distress and physical disability, thereby disrupting daily functioning. In this article, we'll look at the symptoms of illness anxiety disorder, why it occurs, and how it can be treated. Symptoms The symptoms of an Illness Anxiety Disorder include:  Constant preoccupation with having or developing a severe medical condition; Interpreting minor symptoms as major illnesses; feeling easily frightened by existing health status; Finding little reassurance from healthcare professionals or negative test results; Experiencing excessive distress about potential illnesses that hinder daily functioning; Repeatedly checking the body for signs of disease; Persistently seeking medical attention for reassurance or avoiding care due to the fear of diagnosis; Avoiding people, places, or activities due to health concerns; Discussing health and possible illnesses frequently and repeatedly searching the internet for information on causes, symptoms, and potential diseases. Classification of symptoms The illness anxiety disorder has two types: Care-seeking and care-avoidant 1. Care-seeking individuals seek regular reassurance from doctors despite expected test results and discuss their symptoms with others.  2. Care-avoidant individuals avoid doctor visits and sharing their worries with loved ones out of fear of bad news or not being taken care of. Causes of Illness Anxiety Disorder Illness anxiety disorder has been linked to several risk factors: 1. An irrational belief that all bodily sensations will indicate a profound illness.  2. A personal inclination to worry about health. 3. A family history of anticipatory stress or anxiety disorders, like depression, mood and anxiety disorders, etc. 4. A history of childhood illness and exposure to serious illness within the family.  5. persistent stress. 6. childhood abuse and trauma. 7. excessive use of health-related websites. It is necessary to consider these factors when evaluating patients for an illness anxiety disorder. Diagnosis  This disorder's diagnosis is per DSM-5 criteria For illness anxiety disorder. If a person has health anxiety (or other illness anxiety disorder symptoms) for six months or longer—even after tests show an absence of disease—a medical practitioner may diagnose the person with IAD. The affected person undergoes physical examinations for substance use or any physical ailment. Based on the results, the primary care provider refers the patient to a mental health professional (MHP) who may review the affected person's symptoms, stressful life situations, family history of mental health disorders, etc. The patient may also be requested to fill out psychological self-assessments. The MHP carries out a differential diagnosis. Read more:

How to Make the Most of good stress and Manage the Bad by Marissa Downes Stress, or more accurately distress, occurs when the demands on a person exceed their abilities, skills, or coping strategies. “Stress is a response to a threat in any situation and is the body's way of protecting you,” says Laura Kampel, a Senior Clinical Psychologist at the Black Dog Institute. It's essential to recognise that stress is ‘designed' to be a short-term experience and can even be helpful in many situations (more on healthy stress or eustress later). However, too much stress too often, or chronic stress, can take a heavy toll on our health, wellbeing, performance and our relationships. Stress levels in Australia are rising. A survey conducted by the Australian Psychological Society found the wellbeing of Australians has been declining in recent years, with respondents reporting lower levels of wellbeing and higher levels of stress, depression and anxiety. The survey on Stress and Wellbeing in Australia found: Younger adults between 18 to 25 consistently reported lower levels of wellbeingPersonal finance, health, and family issues are the top stressors across all age groups.Pressure to maintain a healthy lifestyle was the fourth most common cause of stress.Most Australians surveyed felt that stress impacted their physical health (72%) and mental health (64%), but very few reported seeking professional help.More than one in 10 Australians (12%) reported that keeping up with social media networks contributed to their overall stress levels.According to research from Headspace and the National Union of Students, 83.2% of Australian universities and their students reported that stress negatively affected their health and wellbeing. There's more to stress because it is more than distress. Today the word stress is synonymous with distress. There is a common belief that: Stress is equal to distress and then perceived as a Health Risk. With this prevailing belief, and ‘stress' has become the equivalent of ‘distress', many people have become stressed about stress! Obviously, as a stress management strategy, this is not ideal!! While it is true that feeling stressed does push people into uneasy states, stress is more than distress, and the idea that “stress is bad” is problematic, if not harmful, to our health. What is the purpose of stress? The body's Stress Response evolved to help us survive and to learn. The cascade of hormones released during the Stress Response primes the body for action, heightens your senses and improves your performance. Stress impacts our minds and bodies. Any change that causes physical, emotional, or psychological strain engages the body's Stress Response System – alerting us that the ‘stressor' requires attention and action, for example: Exercise is a physical stressor that prompts us to rest, nourish and recover.Dangerous situations, such as a hot surface, warn us to protect ourselves by moving away from or leaving the position.When perceived as a threat, uncertainty may motivate us to seek certainty within or adjust our perception of uncertainty. Stress can also contribute to understanding and memory by triggering the hormone Cortisol, an influential modulator of mechanisms involved in learning. Mild stress also causes the neurotransmitter acetylcholine to be released by nerve cells in the brain, and this is the same process when people concentrate on learning something new. Healthy stress or eustress Yes, stress can be healthy! In fact, we need some stress levels to grow, learn, and adapt. A lack of ‘healthy stress' often leaves us feeling lost, directionless, and unhappy. Healthy stress is sometimes called ‘eustress', and it refers to stress that leads to positive outcomes and is often termed the opposite of ‘distress'. It contributes to feelings of confidence, adequacy and self-efficacy stimulated by the challenge and the accomplishment of the challenge experienced.

Lying on a mat around a fire in the Costa Rican jungle, I was too terrified to speak. I had just taken iboga, a psychedelic plant medicine native to Central Africa, in a desperate attempt to avoid taking my own life. It was 2015, two years after I had retired from international rugby, where I was a celebrated full-back, playing for Glasgow Warriors, Sale Sharks and Toulon, and had represented Scotland in two World Cups.  This wasn't the first time I'd tried psychedelics. I'd tried psilocybin (magic mushrooms) seven years earlier, after a bad concussion, because I'd heard they benefited brain injuries. The harsh reality of rugby culture first struck me, then how players are encouraged to endure pain and injuries well past the breaking point.  That night, under the influence of iboga, I felt a sense of clarity that was almost disturbing. New energy coursed through my body, and I could see all the trauma I'd endured through surgeries, pharmaceutical drugs, and partying. On my return home, I started researching psychedelics. Until the 1960s, psychedelic therapies were surprisingly commonplace in Western medicine in the areas of psychology and psychiatry.  They fell out of favour, though this is changing now – ketamine therapy is available in the UK for depression and addiction, Australia has just legalised MDMA and psilocybin for therapeutic use, and we finally have scientific evidence to back up efficacy for several mental health conditions, such as post-traumatic stress disorder, which the Duke of Sussex has spoken about. Winning at all costs A few years before trying iboga, I'd been lauded as Scotland's best full-back in the 2007 Rugby World Cup. During the week, I was training hard, while after matches, I was binge-drinking and partying in nightclubs with my teammates, pumped full of Red Bull and Pro Plus until the sun came up. During my decade-long career as a professional rugby player, I earned a reputation for winning at all costs. I'd been knocked unconscious on the pitch ten times, with many more concussions and broken bones. In 2008, I fractured my eye socket, cheekbone and jawbone and had a seizure. But I kept playing.  Pharmaceutical drugs were handed out freely to the players, so with the help of the anti-inflammatories diclofenac and meloxicam, painkillers co-codamol and tramadol, and muscle-relaxing benzodiazepines, I got on with it.  Popping these highly addictive pills was a way to keep playing and hang on to your livelihood. These drugs take away your physical pain and boost your mood, and they soon started being used beyond their recommended medical capacity. Finally, in 2012, at 29, I shattered my leg and ankle joint in a career-ending injury. After a year of rest and three surgeries, my ankle failed to heal. My contract was torn up, and my healthcare plan was revoked six months later. ‘I couldn't imagine a future without rugby.'

Do I have Misophonia? Have you ever felt a strong adverse reaction to sounds that most people find insignificant, such as someone eating or tapping their feet, becoming unbearable? If so, you may be experiencing misophonia, a relatively unknown auditory disorder that affects a small percentage of the population. What is Misophonia? Misophonia, or selective sound sensitivity syndrome, affects one in five people. Many people may not recognise they have this condition, characterised by an intense emotional or physical response to specific sounds or repetitive motions. It is a little-understood disorder that translates as ‘hatred of sound. Common triggers for misophonia include chewing, slurping, snoring, clicking, tapping, or even loud breathing sounds. Therefore, it can trigger a full-on flight-or-flight response with an overwhelming feeling of anger, anxiety or disgust. For example, the noise of vacuuming doesn't only annoy my pet dog, but it can also make another person “violently distressed.” It has previously been associated with other mental health conditions like anxiety and obsessive-compulsive disorder (OCD), but while it does share some similarities, it is distinct.  Symptoms The symptoms of misophonia can vary in severity and significantly impact a person's quality of life. They may experience symptoms such as a rapid heart rate, sweating, shaking, nausea, or even violent thoughts or behaviours in response to a trigger sound. The symptoms can be so severe that those who suffer from this condition may avoid social situations, leading to difficulty concentrating, sleeping, or completing daily tasks. Diagnosis Diagnosing misophonia can be difficult, as it is not currently recognised as a separate disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). However, experience significant distress or impairment in your daily life due to certain sounds. It may be worth speaking to a mental health professional specialising in this disorder. Treatment An audiologist may be able to diagnose misophonia and offer some coping strategies, but there is currently no known cure for misophonia. However, treatment options vary depending on the severity of the condition. Cognitive-behavioural therapy (CBT) is one treatment option that can help individuals develop coping mechanisms and change their thought patterns in response to trigger sounds. Despite no solid evidence, other sufferers have found hypnotherapy, sound therapy, white noise or TRT (Tinnitus Retraining Therapy) to help manage their symptoms. Living with Misophonia Living with misophonia can be challenging, but many individuals have found ways to manage their symptoms and improve their quality of life. Try to avoid trigger sounds when possible, communicate with those around you about the condition, and seek support from a therapist or support group. Conclusion Misophonia is a complex and misunderstood disorder that can significantly impact a person's life. The reaction to these sounds can range from mild annoyance to extreme anger, anxiety, panic or the necessity to escape. While there is no cure, many treatment options are available to help manage symptoms and improve overall well-being. If you or someone you know may be experiencing misophonia, seek help from a medical professional. Learn More:

I took magic mushrooms to relieve the stress of motherhood. Do you know that saying about the Sixties? If you remember them, you weren't there? My parents remember the Isle of Wight Festival in 1969, where Bob Dylan headlined. They popped by out of curiosity and left at 8 pm. My folks were — and still are — wonderfully straight. Why am I telling you this? Because I want you to know that I was brought up as a sensible, law-abiding, rule-following citizen, and I was no hippy kid. So, what I'm about to admit may sound at odds with my upbringing and middle-class roots. I have taken magic mushrooms. I enjoyed them. In fact, I liked them more than wine. And I am not alone. I know plenty of mothers of young children, like me, who have enjoyed a little psilocybin here and there. I'd go as far as to say the UK is in the early stages of a psychedelic renaissance. Over the past year, as a brand owner (Selfish Mother) and influencer on Instagram (@mollyjanegunn, 116,000 followers), I've noticed my online following of parents talking more freely about psilocybin, either overtly or by the subtle use of a red mushroom emoji as a code. I've also noticed the trend in school-run circles in Somerset, where I live. These parents are most interested in microdosing mushrooms to keep calm and carry on. Many people I know take them — in mainly tiny amounts — as typically as you might take a paracetamol or pour a glass of wine. The view is they offer a unique way of decompressing. Depending on how much you take, there might be a lightness of being, a feeling of connection, clarity, laughter and a sense of calm. And, unlike booze, no hangover. Then after a dinner party, for instance, mushroom chocolates or truffles — in which small amounts of magic mushrooms have been blended into chocolate — might be handed out instead of a bar of Green & Black's. Or, at a festival, one might have a few mushroom oil “drops” from a pipette to accompany a cold shandy. Or one might pick a liberty cap mushroom in a field — when they are in season — and chew it while walking the dog. The strength of the effects depends on how much one takes: too much, and you might feel so buzzy and fluffy that you can't do much else but sink into the “journey”. For me, the interest was in microdosing as a substitute for alcohol. I have three children aged 12, 9 and 5, and heaven knows there were times when I needed a vice to get through chaotic family life — but I'm over the whole idea of “wine o'clock”. Twelve years into parenting, I no longer want to drink like it's a badge of honour, even when bonding with my mum's friends. Aged 45, I find it hard to ignore that alcohol is an addictive depressant that is bad for my liver and skin and has unwanted calories that add to my midlife figure. I've tried mushrooms in many forms, and the ones I responded to best were the drops. And many mothers I know, instead of glugging half a bottle of organic shiraz, are more likely to take a single drop of this tincture, a brown concentrated liquid mushroom extract mixed in small batches, often in a kitchen, by a “shaman”, apparently. The idea is that just one drop is the perfect way to bring lightness to an average evening at home without resorting to alcohol. Typically, I might have had a drop at about 6 pm while cooking the family dinner, accompanied by a Brooklyn Brewery alcohol-free beer or my favourite Agua de Madre kefir water. Over the next few hours, I would generally feel relaxed and in tune with my children as we ate our family meal. Watching Lego Masters with my sons and then singing to my daughter to sleep would be typical. A drop of mushrooms during this time gave me patience and the ability to notice small wonders and be in their “zone”, and these benefits would bring something beautiful. This starkly contrasts what would happen to me after too many glasses of wine, which brings out a laissez-faire side of me;

Why Do I Feel More Anxious at Night? The quiet hours can bring a lot of internal chatter, and here's how to deal with it. Whenever you try to fall asleep at night, many anxious thoughts and embarrassing memories come racing into your mind, preventing you from drifting off. Why does this happen, and can you do anything about it? Experts say that whether you're throbbing through tomorrow's to-do list or dwelling on past regrets, it's normal for worries and fears to surface at night. According to an October 2022 survey of 3,192 adults in the United States, 34 per cent of respondents reported feeling anxious or nervous within the past month. And 32 per cent said that their stress had led to changes in their sleeping habits, including difficulties with falling asleep. However, there is an evolutionary purpose to evening anxiety, said Dr. Rafael Pelayo, a clinical professor of psychiatry and behavioural sciences in sleep medicine at Stanford Medicine and author of the book, “How to Sleep.” “Sleep is the most dangerous thing we can do,” he said, and being hyper-aware of our surroundings allowed our ancestors to spot any incoming threats. But when your anxiety keeps you awake, you not only miss out on the health benefits of sleep, you might kick off a vicious cycle of poor sleep routine and increased stress that can be hard to break. “Sleep loss is often a precursor for anxiety disorders, and anxiety leads to sleep loss,” said Dr. Sarah Chellappa, a neuroscientist at the University of Cologne in Germany. Here's what the experts say you can do if your overactive mind keeps you awake. The cruel connection between anxiety and sleep Anxiety can surface at any time, but there are a few reasons it may feel more intense at bedtime, said Candice Alfano, director of the Sleep and Anxiety Center at the University of Houston. “Most of us are incredibly busy during the waking hours; our attention is pulled in many different directions, so we have limited time to think about our worries,” she said.  “But at night, while we lie in bed, there are few distractions from the thoughts that make us anxious.” This can lead to a frustrating problem: We can't sleep because those anxious thoughts make us think we are unsafe, making us more alert by raising our heart rates and tightening our muscles. Essentially, the body can't quite tell if the source of our troubles is a physical threat, like a tiger about to pounce, or an upcoming presentation you're nervous about making at school — it just gets the memo to stay awake. At a basic level,” Dr. Pelayo said, “feeling in danger or under stress is the same mechanism in the brain.” Worse, sleep loss has been shown to produce more anxious thoughts. In a 2019 review published in the journal Sleep Medicine Reviews, researchers concluded that insomnia was a significant predictor of anxiety, among other mental health conditions.  The researchers explained that sleep helps us distinguish between threatening and safe, so we aren't as good at responding to stress, fear and anxiety, without adequate sleep. This could, in turn, mean more negative thoughts that can interfere with shut-eye. The good news is that solid sleep can also make your anxiety better over time, experts say. How to slow anxious thoughts at night Since better sleep helps decrease anxiety, general good sleep hygiene practices — like going to bed and waking up at the exact time every day and avoiding any blue light technology before bedtime — can help on both fronts, Dr. Alfano said. The tips below, however, might help you reduce anxious bedtime thinking. Caffeine is a stimulant. Caffeine's half-life is approximately five hours, meaning if you have an eight-ounce cup of coffee at 4 p.m., you'll still have half that cup's caffeine in your system by 9 p.m. That's a problem because caffeine keeps you awake and is known for making anxiety symptoms worse,

The torrent of personal revelations that has poured from Prince Harry of late has been met with a range of reactions, from sympathy through to fury. But quite why he has pressed the nuclear button and blown up all before him, in such a public, uncompromising fashion, has remained a puzzle to some. One possible explanation, suggested earlier this month by Philip Ingram, a former colonel in the British Army, is that Harry is suffering from post-traumatic stress disorder (PTSD).  Ingram pointed out in a newspaper article that what Harry went through in childhood - the loss of his mother in a car crash, amid overwhelming media interest - “would break many normal people,” and that his deployment to Afghanistan with the Army brought additional stresses (even if Harry claims military service “saved” him) . Is it possible, then, that trauma lies behind his current behaviour, which from the outside appears more self-destructive than healing?  That soldiers can suffer PTSD after leaving the battlefield is by now well established. In the First World War, it was dubbed shell shock, and has since been recognised as a medical condition, a type of anxiety disorder. But it is one that can also be caused by any situation a person finds traumatic, from road accidents and sex attacks to domestic or child abuse, health problems and even childbirth. PTSD can result from grief, too, says psychotherapist Julia Samuel.  While in most cases, traumas are processed relatively quickly (in weeks rather than years), in a minority of cases, the trauma remains “locked in the brain, untouched and unresolved, as if it were in the present,” which can lead the sufferer to see the world differently, says Samuel, who was a close friend of Diana's and is godmother to Prince George, Harry's nephew. “You can have it on the brain decades after the event. It has no sense of time, it is present in the body. Trauma then heightens your sense of fear and response to the world: the world seems more dangerous.” Multiple studies have pointed to changes in the brain associated with PTSD. The condition is typically diagnosed by a psychiatrist via a mental health assessment, not a brain scan, but research shows the amygdala - the part of the brain that deals with emotional responses - is more active in those who suffer from it.  “The trauma is stored in the amygdala, which is the part of the brain that's always looking for threats,” says Samuel. “It can't cognitively be processed.” Symptoms of PTSD can include vivid flashbacks, intrusive thoughts, nightmares, becoming easily upset or angry, extreme alertness, disturbed sleep, irritability and aggressive behaviour, poor concentration and, indeed, carrying out self-destructive or reckless acts, according to an extensive list from mental health charity Mind. 

You will learn more about what developmental disabilities are, the associated risk factors, and different interventions that can help individuals with developmental disabilities reach their goals. Developmental disability  Developmental disability is a term used to describe physical or mental impairments caused by particular disorders or illnesses. It includes conditions such as Autism, now called an autism spectrum disorder (ASD), cerebral palsy, Down, and Fetal Alcohol Syndrome. Individuals with developmental disabilities often experience physical, psychological and communication difficulties and usually last throughout a person's lifetime. What is child development? Child development is an exciting process! It refers to how babies and children grow, learn, and master different skills. Four key areas cover physical, cognitive, language, and social-emotional development. Physical development looks at strength and physical abilities; cognitive growth involves thinking and problem-solving. Language development focuses on communication and understanding. Social-emotional development deals with how children interact with others and handle their feelings. Development milestones Development milestones mark typical growth stages and are achieved by most children around the same age. However, each child develops individually, making their own timeline. What Are Developmental Disabilities? Developmental disabilities are delays in their physical or cognitive development that adversely affect a person's ability to function in daily life. These delays may affect motor skills, speech, learning and other vital areas of functioning. Depending on the severity of impairments and limitations of the disability, individuals may have difficulties performing tasks independently (such as taking care of oneself) or interacting with others (for example, speaking). Risk Factors & Causes Associated With Developmental Disability Risk factors and causes associated with developmental disability vary by diagnosis. Common risk factors include a family history of intellectual disability/developmental delay; advanced parental age; maternal drug use/exposure; premature birth or low birth weight; prenatal exposure to toxins such as alcohol or lead; exposure to environmental toxins such as lead paint; infections during pregnancy; genetics plays a role in some cases; lack of access to routine medical care in early childhood years before symptoms become more pronounced​​ from the age of twelve​. Seek Support Reaching out to other people who also have family members affected by a developmental disability can provide you with valuable support in dealing with your own situation. A child psychologist or a developmental-behavioural paediatrician is dedicated to assisting and advising those taking care of individuals with various developmental disabilities, including national organisations and online forums. Developmental disabilities make it difficult for people to do everyday activities and gain the skills to reach their full potential. Developmental disabilities can range from mild to severe, depending on the individual's abilities and the support they have around them. 

Everyone seems to be on psychedelics except me. People will go to the unlikeliest of places to sort their heads out, be it the internet, the rainforests of the Amazon, or even suburbia in London, UK. Like noticing the first grey hairs, I suppose there comes a time in midlife when many of us think: is everyone on drugs but me? These rude awakenings of ageing are inevitable – I just hadn't counted on them coming to me exactly the same time. There I was, at the hairdresser's for my biannual root touch-up, when the nice woman charged with making me blonde again – let's call her Claire, announced that she would have to use a more “icy” blonde tone to help mask the proliferation of greys coming through. Perhaps noticing the shock on my face, she changed the subject and asked how my Christmas was. I mumbled some platitudes about it being lovely, thank you very much, before asking how hers was. “Eventful,” smiled Claire. “I went on a guided ayahuasca trip as a present to myself. Now she really had my attention. “It's a South American psychoactive plant that gives you this intense spiritual experience,” she continued. “It was mind-blowing. Eye-opening. It takes you into another dimension and lets you see how connected we are. “Goodness,” I said. “Where did you go to do it? Peru? Brazil? Chile?” “Oh no!”, she replied. “I went to see a shaman in Croydon.” Regular readers will know that I'm no prude when it comes to drugs, having tried a fair few before giving them up several years ago. And yet, even this reformed drug addict is shocked by how normal it seems to have become for people to announce that they have spent the weekend casually taking psychedelics. Anyone with even a passing interest in the news will have noticed that Prince Harry has admitted to taking ayahuasca and magic mushrooms. In California, where I went at the beginning of January to interview him, I felt very old indeed as I saw the number of high-end shops selling fancy clutch bags that would have been just the thing had they not been a) 600 dollars and then monogrammed, with words such as “WEED”, “GUMMIES” and “EDIBLES”. Back in the UK, I relayed this information to a similarly middle-aged, middle-class friend, who laughed at me patronisingly. “Bryony,” he said, pouring himself a glass of merlot, “everyone does edibles nowadays, honey”. “Well, I don't!” I said haughtily, clutching my glass of water. “You may not, but I can assure you that people are microdosing their way through life's drudgery with chocolate-covered mushrooms they have ordered off the internet all over the country.” As someone who had to give up drugs for their mental health, I found all this a bit much. But I was obviously taking the wrong drugs. Last week, a study reported that a single dose of DMT – the psychedelic found in ayahuasca – might effectively treat people with severe depression. The 34 subjects in the trial were given an I V drip of DMT, causing them to experience a 20-minute psychedelic “trip”. They were then given therapy to help them make sense of the process. Six in 10 were declared depression-free three months later. This kind of study is fascinating because, for decades, most research into treatment for depression has been sluggish, to say the least, slowed down by the unstoppable march of mass-marketed antidepressants. As Dr David Erritzoe, a clinical psychiatrist at Imperial College London and the study's chief investigator noted: “For patients who are unfortunate to experience little benefit from existing antidepressants, the potential for rapid and durable relief from a single treatment, as shown in this trial, is very promising.” What does this mean? Should we all be out picking mushrooms? Or taking guided ayahuasca trips with so-called shamans on the outskirts of south London?

Aphasia. Aphasia is a communication disorder that results from damage or injury to the language parts of the brain. It's usually caused by a stroke but can also be caused by other brain injuries, such as a tumour or head injury. People with aphasia may have difficulty understanding spoken and written language, speaking, reading and writing. They may also find it challenging to communicate effectively with others to express their needs. Imagine that you're trying to talk, but you can't get the words out — and then, if you finally do, no one understands what you're saying. And you don't know what others are saying to you. That's what it's like to live with aphasia. Aphasia results from damage to the brain that affects speech and language comprehension. Frequently, aphasia follows a stroke, but it can also result from a traumatic brain injury; in my case, I suffered a "coup contrecoup injury, which had occurred by the jolting of the brain against the skull and the shearing forces on the brain caused by direct contact from, acceleration-deceleration forces. The latter type is more common in paediatric traumatic brain injury and more generally caused by motor vehicle accidents associated with high-velocity acceleration-deceleration forces, and, consequently, aphasia. This occurred when a drunk driver ploughed into a parked car I was sitting in one Tuesday morning in 2006. I'm sharing my story not because I think it is exceptional but because I know it is not. If anything, the telling makes it unusual because so few of us with aphasia can speak about our difficulties. At least 180,000 Americans are diagnosed with aphasia yearly, and it's estimated that some 2 million Americans have it; it's more prevalent than Parkinson's disease, cerebral palsy, multiple sclerosis, muscular dystrophy and Lou Gehrig's disease combined. Yet, the condition remains mainly in the shadows, maybe partly because so few of us with it, can tell others about our challenges. Actor Bruce Willis and former congresswoman Gabrielle Giffords are perhaps the most famous people to publicly acknowledge their aphasia. (Willis's diagnosis, it was recently announced, has now progressed to frontotemporal dementia). In research from the National Institutes of Health, aphasia had the most considerable negative impact on the quality of life of the 60 measured conditions, even more than cancer and Alzheimer's disease. I'm sharing my experience to give hope to others with aphasia and their families. A brain stuck in static. Within days of my injury, I could unstick my tongue from the roof of my mouth and create an odd sound occasionally, but I couldn't communicate in any traditional sense. I felt like a human radio pumping out static — with sporadic bursts of clarity. When I was asked to point to a picture of a teapot, an apple, or an elephant, my adrenaline kicked in, my breathing got faster, my heart rate got faster, and I started to sweat. Sometimes I just pointed to my head. The odds of a sinkhole opening within me were approximately equal to the odds that I'd find the right word at the right time, something I'd done with ease before the accident as a professional freelance writer. Gun-control activist Gabrielle Giffords is the star of the new documentary. I couldn't navigate the smallest space or the slightest thing. None of the tools I had used before made any sense. Not words or places or names or directions or signs on bathroom doors. It's hard to navigate when you can't decipher anything on your desktop or phone and can't tell anyone that you can't. I pointed to a chair because I couldn't say "chair." I mimed drinking from a bottle because I couldn't find the word "bottle" or "water" "thirsty" or "drink." If I spoke at all, I spoke with an urgency bordering on panic. In the first year after the accident, once I began to put words together, I said things like "white stuff sky," which meant snow, or "cow thing pants," which meant belt.

We're all looking for that elusive, ‘spark' – but what really ignites a long-lasting relationship? There is good news, Science is closing in on the answers. For centuries, our romantic fates were thought to be written in the stars. Wealthy families would even pay fortunes to have a matchmaker foretell the success, or failure of a potential marriage. Despite the lack of any good evidence for its accuracy, astrology still thrives in many lifestyle magazines, while the more sceptical among us, might hope to be guided by the algorithms, of websites and dating apps. But are these programs any more rigorous than the signs of the zodiac? Or, should we put our faith in love languages, and attachment theory? (That's to name just two fashions in pop psychology). The world of matchmaking, is riddled with myths, and misunderstandings that recent science, is just starting to unravel. From the inevitably messy data, a few clear conclusions, are emerging that can help guide us in our search for true love. If you are looking for the secrets of romantic success, the most obvious place to start, would seem to be the science of personality. If you are an outgoing party animal, you might hope to find someone with a similar level of extraversion; if you are organised, and conscientious, you might expect to feel a stronger connection, with someone who enjoys keeping a rigid schedule. The scientific research does offer some support for the intuitive notion, that “like attracts like”, but in the grand scheme of things, the similarity of personality profiles, is relatively unimportant. “Yes, it is true that people are more likely to experience chemistry, with someone who is similar to them, in certain ways,” explains Prof Harry Reis, at the University of Rochester, New York. “But if I brought you in a room with 20 people, who are similar to you in various ways, the odds that you're going to have chemistry, with more than one of them, are not very good.” It is only the extreme differences, Reis says, that will matter, in your first meetings. “It's not likely, that you would have chemistry,with somebody who is very dissimilar to you.” The rest is just noise. The same goes for shared interests. “The effects are so tiny,” says Prof Paul Eastwick at the University of California. Eastwick found similarly disappointing results when he looked at people's “romantic ideals” – our preconceived notions, of the particular qualities we would want in our dream partner. I might say that I value kindness above all other qualities, for instance, and you might say you are looking for someone who is adventurous, and free-spirited. You'd think we'd know what we want – but the research suggests otherwise. While it's true, that certain qualities, such as kindness, or adventurousness, are generally considered to be attractive, experiments on speed-daters, suggest that people's particular preferences tend to matter very little, in their face-to-face interactions. Someone who stated that they were looking for kindness, for example, would be just as likely to click, with someone who scored high on adventurousness, – and vice versa. Despite our preconceptions, we seem open, to a wide variety of people, showing generally positive attributes. “We can't find evidence that some people really weigh some traits over others,” Eastwick says. He compares it to going out to a restaurant, ordering a specific dinner, then swapping food with the table next to yours. You're just as likely to enjoy the random dish, as the one you'd originally ordered. Given this growing body of research, Eastwick is generally very sceptical that computer algorithms can accurately match people for chemistry, or compatibility. Working with Prof Samantha Joel at Western University in Canada, he has used a machine learning program, to identify any combinations of traits, that would

Micro-dosing psychedelics and mental health. Continuing with the psychedelic theme, and the potential benefits to mental health have been covered in a previous article and podcast. The key issues were the potential therapeutic benefits of using these compounds. After all, there was a 40-year pause on psychedelic research following the prohibition of these substances. There are some cynics and concerns about this method due to the unpredictability of each subject, and one size fits all isn't available. The drug's potency has increased over time, and psychedelics are illegal, so there's no quality control on supply, and some nasty contaminants, have been found within illicit street products. There have been reports of adolescents experiencing nightmares or flashbacks after taking psychedelics, which could be attributed to traumatic experiences during a bad psychedelic experience. Psychedelic drugs may also negatively affect adolescents' brain development, who are still growing and learning to cope with life's challenges. Beginning in the 1960s, scientists thought that depression resulted from having low levels of the neurotransmitter serotonin in the brain. Traditional antidepressant drugs, such as selective serotonin reuptake inhibitors, worked by correcting that chemical imbalance. But there were holes in this hypothesis. Most notably, antidepressives medication could raise serotonin levels immediately, but symptoms of depression typically don't alleviate until several weeks after starting the treatment. Unfortunately, this drug had unsavoury side effects, such as "emotional blunting" . A new theory emerged in the early 2000s that depression, anxiety, and Post-traumatic stress disorder may stem from the loss of synapses in the brain. It turned out that antidepressant drugs could regrow those lost synapses — a process known as plasticity. It's possible that by forging new connections in the brain, people can start to change negative thought patterns and regain control over anxious or depressive impulses. The brains of Buddhist monks and other expert meditators — people intimate with mystical experiences — also undergo changes. There's even research suggesting that talk therapy works, in part, by altering patterns of brain activity. Psychedelics are thought to confer therapeutic benefits by inducing plasticity in the brain. Micro-dosing psychedelics has long been a subject of fascination to people looking for non-traditional methods of mental health treatment. But what is micro-dosing? Could it offer an effective alternative to traditional therapies? This article will discuss the potential benefits and drawbacks of micro-dosing psychedelics and how to experiment with them safely. What Is Micro-dosing? Microdosing involves taking small doses (often around one-tenth of a whole amount) of psychedelic drugs, such as lysergic acid diethylamide, LSD or psilocybin mushrooms, over extended periods. People who use this method report improved mental clarity, focus, creativity, and mood states. It's often referred to as ‘micro-dosing' because such tiny amounts are used. Micro-doses say the substances help them overcome emotional barriers and increase productivity; others claim the experience helps reduce anxiety or depression symptoms. Read more:

Have you ever wondered what the secret to overall good health is?  Turns out, it all starts with your gut. The gut microbiome is an ecosystem of hundreds to thousands of microbial species living within the body. These populations affect our health, fertility, and even our longevity. There is increasing evidence that the mixture of microorganisms found in the gut and intestinal tract plays a key role in regulating health. It is central to the digestion of food but has also been linked to the functioning of the immune system, mood and brain function, as well as to a range of conditions, including cancers and neurodegenerative diseases. How Your Gut Flora Impacts Health Gut health is a term that describes the balance of microorganisms in the digestive tract. These microorganisms, which consist of bacteria, fungi, and viruses, help break down food and promote digestion. A healthy gut contributes to proper immune function and overall health. Poor diet, stress, and antibiotics can all negatively impact gut health by destroying beneficial bacteria. Antibiotics will alter the gut flora for up to 12 months. Eating a healthy diet rich in prebiotics (foods that feed the good bacteria) and probiotics (live organisms found in foods like yoghurt), getting adequate sleep, exercising regularly, and managing stress are some ways to support good gut health. Good gut health plays an essential role in our body's performance. It has been linked to various physical and mental health conditions, including obesity, depression, allergies, asthma, diabetes and cancer. It's no wonder that many experts are now claiming that having a healthy gut could be the key to overall well-being. Brighten up your meal Adding colour to your meal provides essential vitamins and minerals to your overall diet. By rotating the variety of your fruit and vegetables weekly, you will feed different microbes in the gut and ensure you achieve your five-a-day target. Your goal is to hit 30 Different plant-based foods per week. Eat more fibre Fibre feeds the good gut bacteria, and they consume it and then produce short-chain fatty acids (known as postbiotics), which help reduce inflammation in the body. It also helps maintain bowel health because it increases the bulk in stools, increasing bowel transit time. Therefore, avoid laxatives, enemas, and other medicines that change how your bowels function. Learn more

The term “psychedelic” is derived from the Ancient Greek words “psyche” (meaning “mind”) and “delos” (which means “to manifest”). The British-born Canadian psychiatrist Humphry Osmond coined it in a letter to author Aldous Huxley in 1956. Psychotropic medication definition. Is any drug prescribed to stabilise or improve mood, mental status, or behaviour? It's an umbrella term for many medications, including prescription and commonly misused drugs. If you want to discuss the benefits of psychedelic drugs, then according to McKenna's 1992 book on Food of The Gods. He proposed the Stoned Ape Hypothesis. He explained that ingesting psychedelic plants may have encouraged social bonding and consciousness, responsible for doubling the brain capacity of our ancestors two million years ago.  Unfortunately, it is only a theory with very little proof or support. There's possibly some truth in what McKenna enunciates, said the palaeontologist Dr Martin Lockley, author of a book called How Humanity Came Into Being.  However, perusing this theory and being an optimist, could our village cokehead be the next Einstein?  On the other hand, research has shown that psychedelics may genuinely spark the creation of new neurons and synapses, a process known as neurogenesis within the Petri dish.  Perhaps in the future, treatments for neurodegenerative diseases like dementia could stimulate the formation of new neurons without sending patients on any mind-bending cosmic adventure. For the baby boomers, a psychedelic experience is somewhat déjà vu, sending you back to the summer of love. It is indeed a trip down memory lane for some (pun intended). Still, it doesn't mean it's all a bed of roses, and it's no exaggeration that these substances can harm in the wrong hands or be abused.  Albeit a popular and mainstream topic for generations, it has been immortalised in history books, folk law and music with positive and negative correlations. Psychoactive substance A psychedelic drug is a psychoactive substance whose primary action is to produce hallucinations or other sensory distortions, with secondary effects that are either less prominent or more desirable. Because of this dual action, the correct term for these drugs is entactogens (entheogens if the primary product is spiritual). Psychedelics include a variety of hallucinogenic compounds like LSD, and mescaline and primarily act on the serotonergic system in the brain. Psilocybin causes visual and mental distortions, such as dysphoria, stress, and anxiety. While amphetamines like cocaine, crystal meth, ketamine and MDMA cause feelings of euphoria. Phencyclidine, also known as PCP or angel dust, is an NMDA antagonist and induces symptoms that can mirror those observed in schizophrenia. Learn more:

Experiencing occasional anxiety is a normal part of life, but you are not alone if you have experienced a mental health challenge over the past few years. We were already in an epidemic of anxiety before the pandemic, and those rates have continued to climb. The international prevalence of anxiety and depression increased by 25 per cent in the first year of the pandemic, according to the World Health Organization. Faced with this crisis, the mental health field offers a few suggestions. The presiding agreement is that our mental health struggles are the result of a chemical imbalance written in our DNA.  The implication is that our anxiety is chemical, and our serotonin level, the feel-good hormone, is determined by our genetic destiny. Mental healthcare professionals offer medications and therapy to change our cognitive rituals to lift our suspected serotonin deficiency. But what if these options don't work for you? While our current offerings help some people, the inaccessibility of therapy is at an all-time high. Far too many people were struggling with their mental health and experiencing disappointing results with medication. Focusing on brain chemistry has led us to overlook what impacts our mood and behaviour; the body plays a critical and often overlooked function in mental health. This can come as good news for those who have not found satisfactory relief from medication and therapy. The determinants of our mental well-being go beyond our genes and brain chemistry to include inflammation, gut health, sleep, nutrition, hormones, chronic limbic hyperarousal because of unresolved trauma, and even having our fundamental human needs for community, nature, meaning, and purpose go unmet.  If we do have what is known as a chemical imbalance, it is probably a downstream consequence of these other states of imbalance. In other words, anxiety is not all in your head; it's based mainly on the body, where it should first be addressed. I believe there are two types of anxiety: genuine anxiety (or purposeful anxiety) and avoidable anxiety. Genuine anxiety is our inner compass nudging us to pay attention to what's not right in our personal lives, our communities and the world. It's not something to suppress or pathologise, and it's not what's wrong with us — it's what's right with us when we can viscerally connect to what's wrong in the world. With genuine anxiety, our symptoms communicate something to us that should be heard and honoured. Instead of asking, “how can I stop feeling so anxious,” we should ask, “what is my anxiety telling me?” There's often a call to action baked into our genuine anxiety, and when we let our uneasiness fuel purposeful action, we don't feel so mired in our anxiety. On the other hand, avoidable anxiety is often as simple as our body getting tripped into a stress response, which transmits a signal to the brain telling us something is wrong.  And the human brain worries and fears everyday situations. Your anxiety checklist. When I work with patients, I start with avoidable anxiety — the low-hanging fruit. We come up with an avoidable anxiety inventory. In a moment of peak anxiety, this list can cue them to reflect on possible causes of a sudden stress response taking over their body, help them identify the particular avoidable anxiety that might be occurring, and understand its straightforward remedy. An avoidable anxiety inventory could include the following: HungerSleep deprivationBeing over-caffeinatedA hangover (what is known as “hang-xiety”)Gut issuesInflammationLong stretches of being sedentaryChemical fallout after consuming highly processed foodLate luteal phase (the days before the bleeding phase of the menstrual cycle)Inter-dose withdrawal (the pharmacologic low-point when you're due for your next dose of a psychiatric medication) Ellen Vora is an integrative psychiatrist in New York City, and the author of “The Anatomy of Anxiety.”

A previous podcast discussed how jet-lag medication was used to treat young people for sleep problems. A dietary supplement containing melatonin was readily available in health shops throughout the United Kingdom until it was banned. In some cases, melatonin supplements may also contain serotonin. Be mindful that the human body can make melatonin from the enzymatic conversion of serotonin into melatonin. There have been reports of poisoning in children who needed hospital care, and several young children died from a melatonin overdose.   Five of the seven deaths occurred in children younger than one year old. There have also been further concerns about how it might affect a child's growth, development, and well-being, particularly during puberty. Studies found that morning sleepiness, drowsiness, and perhaps increased urination at night are the most common side effects that occur while taking melatonin.  Always talk with your paediatrician about the proper dose and timing of melatonin for your child.  And remember, it should be something other than a good bedtime routine, young or old. Let's start by looking at this hormone in more detail.  An article by Amelia Nierenberg wrote in the New York Times states that most people think of melatonin as a natural sleep aid, like chamomile tea in pill form. But melatonin is also a hormone that our brains naturally produce, and like it or not, hormones, even in minuscule amounts, they can have a potent effect throughout the body. “There are some clinical uses for it, but not the way that it's been marketed and used by the vast majority of the public,” said Jennifer Martin, a psychologist and professor of medicine at the University of California, Los Angeles. Experts strongly urge people to consult their doctor or a sleep specialist before taking melatonin, partly because the supplement does not address many underlying health problems that disrupt sleep. Anxiety can cause insomnia, as can a host of other potentially serious ailments, such as sleep apnoea, restless legs syndrome or mood disorders like depression, that may require medical treatment. In short, any stressor, such as sleep apnoea, chronic infections, allergies or psychological-emotional, can therefore raise cortisol levels.   Melatonin and cortisol are in an opposite relationship; when melatonin is high, cortisol should be low and vice versa. When either of these gets out of balance, our ability to sleep is affected. Melatonin, however, is relatively inexpensive and readily available at local pharmacies in the United States. However, in the United Kingdom and other countries, it typically requires a prescription, and many people will go out and buy it on their own. So what's the best approach to taking melatonin? Here's what experts had to say. How does melatonin work? Melatonin, often referred to as the molecular expression of darkness, is a hormone the pineal gland produces in response to darkness that regulates the sleep-wake cycle. During the day, the gland does not create melatonin. After the sun sets, darkness triggers it to secrete the hormone into the bloodstream to bind to receptors in various tissues and therefore enforce circadian rhythms causing drowsiness and other signals that it's time to sleep. Melatonin is light sensitive and will react to morning light exposure when our brain is signalled to pull back on melatonin release. Morning light also signals the brain to release cortisol, our awake and defence hormone against potential predators.  During the day, the brain's pea-sized pineal gland remains inactive. A few hours before our natural sleep time, as it gets dark outside and the light entering our retina fades, the gland switches on to flood the brain with melatonin. There shouldn't be any surprise that melatonin is sometimes called the ‘hormone of darkness or ‘vampire hormone'” because it comes out at night, Learn more

Helping your child sleep better. The number of children being prescribed the previous jet lag hormone melatonin to help their child sleep has nearly tripled in the past seven years. Melatonin is indeed not a sleep hormone but a biological marker of darkness.” For example, in humans and other diurnal animals, the release of melatonin into the bloodstream helps prepare the body for sleep.  A recent study from the Netherlands suggested that teenagers' sleep problems can improve after just one week by limiting evening exposure to light-emitting screens on mobile phones, tablets and computers.  Overexposure before bedtime to blue light emitted from devices can affect the brain's clock and the production of the melatonin hormone, resulting in disrupted sleep time and quality.  So is sleep medication being overused by children? Speaking to Colin Espie, a professor of sleep medicine in the Nuffield department of clinical neuroscience at the University of Oxford, is one of many leading experts worried by this trend. “We seem to be socialising our youngsters into the idea that sleep is difficult, and you need tablets for it,” he says. Instead, he explains, our focus should be on helping them to establish healthy sleep patterns at home. As stark new NHS figures show, children are experiencing an epidemic of sleeping problems amid a sharp decline in their mental health triggered by the pandemic. Insomnia can exacerbate an underlying mental or physical health problem.  Emma Thomas, YoungMinds' chief executive, said: there is alarming pressure young people face with their mental health, with many experiencing isolation, loneliness, and reduced support caused partly by the pandemic. Here are some valuable tips.  Prepare children's minds for sleep (even your three-year-old can meditate) If we want children to sleep naturally, teaching simple, mindful noticing skills can be helpful, says Dr Guy Meadows, co-founder and clinical lead at the London clinic Sleep School. At Sleep School, children as young as three are taught to meditate. “You don't tell them they're meditating and put their favourite teddy on their tummy, lie on the floor with them, and they just watch the teddy go up and down.” It calms the mind, preparing it for rest. You might also ask: “What are you grateful for today?” The important thing is that “we're shifting the mind into a state more conducive to sleep”. Don't tell your nine-year-old to ‘go to sleep now! We see an increase in sleep anxiety in children from the age of six, Meadows says — “an explosion of the mind's ability to create worry”. Meanwhile, almost all parents tell their children, “It's time to sleep!” or “Get to sleep now!” If a child is struggling, that can pressure them. Instead, say: “Let's just see if you can rest.” Every child can rest. Rather than insist they sleep when you know they're not ready, Espie asks: “How can my child have some quiet wakefulness?” It's essential to be a good role model, Meadows says. “You can't expect your children to be off their devices if you're sitting in bed watching Netflix, scrolling through your phone.” Let your anxious seven-year-old sleep in your bed. When primary-age children are anxious and sleepless, they often seek comfort in their parents' beds. And many parents let them — for months. They often feel as if this is some failure. It's the opposite, Espie says. No parent should feel guilty about this. Treating your child's sleep issue as a shared responsibility takes effort and is the right thing to do. You're guiding them towards better sleep habits. “This is about habit training,” he says. In this situation, your child's initial habit is struggling to settle and be awake alone in bed at night. They are stressed and need reassurance.” Letting him sleep with you solves that problem and breaks that habit.

Building upon a previous podcast on self-talk because many of us, when we read something, you hear a little voice in our head. Most of us would refer to this as an inner monologue. Just in case you didn't know, many individuals don't have one.  Individuals often make assumptions about someone's internal experiences, being identical for everyone, such as talking to themselves or seeing words in their heads as images. According to psychology professor Russell Hurlburt, approximately 70% of people do not have one. However, if you are one of the ones that do not, don't despair. He teaches this at the University of Nevada. “I'm convinced that inner speech is a robust phenomenon; if you use a proper method, there's little doubt about whether inner speech is occurring at any given moment. And I'm confident about the individual differences—some people talk to themselves a lot, some never, some occasionally. An inner monologue happens when we use language but do not use our mouths; it's merely thinking and hearing yourself without actually saying anything aloud. Hurlburt concluded that only 30-50% of people had an inner monologue in a study that he carried out. Hurlburt took a sample of 30 students and then had them describe randomly selected experiences.  “Five main characteristics emerged, each occurring in about a quarter of all samples (many samples had more than one characteristic).  Three of those five characteristics may not surprise you: Inner speech occurred in about a quarter of all samples, inner seeing occurred in about a quarter of his specimens, and feelings only occurred throughout a quarter of all samples.” Additionally, he said that subjects only experienced talking inwardly to themselves 26% of the time, and some never encountered it. “Inner speech is the product of the default mode network of the brain,” explains Helene Brenner, a psychologist and creator of “My Inner Voice”. “It's a network of different areas of the brain that become very active, all together, when we're not engaged in doing anything task-oriented—when we're just thinking or daydreaming.  It also appears to be related to drug cravings, and it turns out it never entirely stops either—it just gets suppressed when we become more actively engaged.  This phenomenon begins in childhood, as we develop language skills. Research believes that those who lack aphantasia (the ability to visualize) are tied into a lack of inner monologues.  However, there are many theories about why- and more research is still being carried out. Are you one of the few who have an inner monologue? Perhaps that little voice inside you speaks up every once in a while with tiny, insightful declarations. You would do well to listen to it with reflection and self-awareness. Let it be your friend and not your critic.

According to the National Institute of Mental Health, in 2020, young adults aged 18 to 24 had the highest prevalence of mental health issues. Though mental health issues are common among Gen Z, indi­vid­u­als born between 1995 and 2010 — are grow­ing up in an age of increased stress and anxiety. And been called the most depressed generation are more likely to seek mental health counselling or therapy than their older counterparts. COVID-19 has significantly impacted on Generation Z. The pandemic has radically changed their educational and social experiences. The American Psychological Association explains that psychotherapy, also known as talk therapy, will help people of all ages live a happier and healthier life with the assistance of a psychologist. Talk therapy is the most common type of therapy today for mental health. It has numerous benefits, from helping you break unhealthy habits to pinpointing triggers. However, everyone has varying needs regarding mental health, and talk therapy isn't the only outlet for the many different areas of mental health. Here are seven unique types of therapy that can help you take care of your mental health. ART THERAPY Sometimes words can't encapsulate what you genuinely feel, but art can. Art therapy uses creative expression to explore your inner emotions, ultimately fostering healing and increasing self-esteem, self-awareness, and emotional resilience. Art therapy comes in many forms, but the most common are colouring, collaging, painting, photography, and sculpting.   SAND THERAPY Sand therapy is precisely what it sounds like. Through sand trays, patients create images that reflect their inner emotions. The presence of sand helps increase patient emotional expression, while also decreasing negative feelings that might arise while discussing traumatic events. Psychotherapists use this technique to assess and treat mental illnesses through a less intimidating space. Sand therapy can be used in cooperation with talk therapy or art therapy. Sand play Therapists of America can help you find a therapist specialising in this treatment closest to you. GESTALT THERAPY Rather than talking about experiences, gestalt therapy encourages patients to re-enact them. This therapy helps you dive deeper and experience your feelings rather than just talking through them. After re-enacting, therapists will ask you questions like, “What is going on right now” or “How does this make you feel?” This therapy helps you become more aware of your senses, accept the consequences of your behaviour, and learn to fulfil your needs while respecting others.  DANCE/MOVEMENT THERAPY You're not alone if you need a random dance party to get you through the day — I'm right there with you! You can dance it out in this therapy instead of talking it out. Dance/movement therapy utilises movement to promote social, emotional, and physical responses to improve health and well-being. It taps into psychological and behavioural issues that speaking can't address. Through exploring your mind-body connection, dance/movement therapy can help you overcome depression and anxiety, combat eating disorders, improve body image, and relieve everyday stress.   Techniques of this therapy include:  Mirroring is the movement of others to develop empathy or to see a reflection of your feelings.Using dance to demonstrate a struggle in your life as a way to work through it and celebrate your overcoming it.Make a gesture, the therapist told you to do, so you can observe it mindfully and become more aware of your body. Learn more:

As the Christmas holiday is approaching, many consider it a magical and charming time for adults and children alike. However, it's the least wonderful time of the year for sunlight. Winter blues or seasonal affective disorder? As many as one in five Americans report “winter blues” beginning around this time of year, making you feel more cranky and lethargic. For about one in twenty Americans, symptoms increase to a seasonal affective disorder (use the mnemonic word SAD to remember).  It has been estimated that 10 to 15 per cent of Britons also struggle through Autumn and winter and suffer many of those symptoms, but are not clinically diagnosed as having depression. A seasonal affective disorder (SAD) is caused by prolonged exposure to darkness and cold temperatures, and those shifts disrupt our neuroendocrine systems, particularly the hormones that regulate moods. Traditionally, in the post-Agricultural era, human societies harvested crops in late summer and preserved foods in the fall or Autumn, depending on which side of the pond you lived. Then pseudo-hibernation, staying comfortable and warm indoors with family in the winter. That annual cycle of birth, growth, harvesting and death is part of why so many societies have holidays relating to death, for example, in Día de Muertos, this time of year is the opportunity to remember loved ones who have died and honour their memory. Sadly, for most current employment routes, less sunlight doesn't typically equate to fewer working hours. Psychologists say that there is generally a sliding scale of seasonal sadness. At the lowest level, it makes us overeat, oversleep, and be grumpy. Winter blues typically involve brief, low-level symptoms that don't impact your day-to-day life. You might occasionally feel melancholic or tired, but those symptoms resolve quickly, if symptoms interfere with your ability to be productive and enjoy life during this stretch, seek help. In contrast, you maintain typical mental health throughout most of the year but exhibit depressive symptoms simultaneously each year, most commonly in winter, thus only pointing towards A seasonal affective disorder. Symptoms of a seasonal affective disorder include depression, listlessness, loss of interest in activities you used to enjoy, increased appetite (particularly craving carbohydrates and gaining weight), hopelessness or guilt, difficulty concentrating, weight gain, fatigue, excessive sleep and decreased sociality. A point of curiosity, a high-sugar diet is associated with higher rates of mood and anxiety disorders and a tentative link to clinical depression. In disparity, sleeping well can work wonders in helping to boost our moods. However, if these symptoms rise to a level where you feel you can't control them with home remedies, or they disrupt your life to the point where you can't function, it's time to see a medical professional. You may need therapy, medication or other alternatives to help control your symptoms. Strategies for seasonal affective disorder Try light therapy Brighten up your space Create a routine Get moving Practice meditation and gratitude Make a phone call that matters Look on the bright side of life Read more:

Positive Self Talk Self-talk:  How often do you hear that little voice in your head tell you that you aren't good enough? Negative self-talk can hinder your progress in life and hold you back from fulfilling your dreams. There are ways to turn your inner voice into a positive one.  Follow the ten tips below and create a new positive and pleasing voice that will build your confidence and improve your life. Pledges:   Positive affirmations can help program your mind to speak in a cheerful voice more often. They are positive statements written in the present tense. You should say them out loud first thing in the morning when you wake up and just before you go to sleep at night, as these are the times when your brain is most receptive. Regular repetition throughout the day will reinforce the positive pledge and help them to become second nature. Awareness:   It's essential to be aware of that voice in your head. Listen to what and how it is talking to you. If it is constantly negative, then you need to take action to turn it into a supportive and positive voice. Listen carefully, and when you catch a malicious thought, turn it into an optimistic statement instead. Meditation: Regular contemplation can help you develop greater power over your thoughts and emotions. You will learn how to listen carefully and to quieten your inner voice. This will help you create a sense of calm and peace, lessening stress and anxiety. As you gain greater control over your mind, you will be able to silence the negative voice when it starts to speak. Be Appreciative:    Think of at least three things you are grateful for daily. It's all too easy to lose yourself in the day's negative aspects and give in to the negative voice in your head. Instead, focus on the positive and be grateful. Write them down in a journal to remember them and revisit them if needed. Little acts of kindness, it suggested, are not only contagious but also restorative. Change Your Mindset:   Catastrophic thinking can be all too easy and take over in times of stress or anxiety. Instead of thinking of all the adverse outcomes, stand back and look at the problem from a different point of view. Creating a positive image within your mind will set up neural pathways to help you reach your goals. The more you reinforce this mental image, the more routes will be created. If information is available online to help you with your vision, use it to your advantage. Distance Yourself:  Create some distance between yourself and your emotions. A practical yet straightforward way to do this is to think in the third person. So instead of saying to yourself, “I'm angry with myself because…”, say, “You're outraged. Why?” A study by Ethan Kross, author of chatter, the voice in our heads, found that participants could regulate their emotions and reduce hurt by creating psychological distance. Change the script You are still getting caught up in negative thoughts. Listen to what you say, rephrase the thought more positively, challenge the negative assumptions, and look for solutions. I don't do that:   One simple change you can make is to use the phrase “I don't” instead of, “I can't”. By saying “I don't” you are taking responsibility and ownership of your thoughts. If you are trying to lose weight, then instead of saying, “I can't eat cake” say, “I don't eat cake”. The power of this approach was found in a study by Vanessa Patrick at the University of Houston. Address your emotional and cognitive needs When individuals need support, they are usually trying to fulfil two elements. These may be emotional needs or tangible advice about moving on or gaining closure. Managing both conditions is vital to your ability to calm the mind and reduce the inner chatter.  Use Neuro-linguistic programming NLP, Coaching or Hypnotherapy:   Read More

Overcome Obstacles by Removing Self-Doubt People doubt themselves and their abilities. When it becomes a chronic situation, it can hold people back from getting what they want. Confidence will break through the barriers caused by obstacles. You need to recognize when an obstacle is holding you back. Sometimes, people make excuses for their situations and pretend like they don't exist. For instance, you could be faced with a family member who has a substance abuse problem. It's difficult to approach the person, and people ignore that a problem exists. They just keep pretending as if the person does not have a problem with the hope that the situation will resolve itself. However, the person may be crying out for help and is looking for someone who has the courage to stand up to their addiction. If you are in that position, you may want to find ways to find that strength. The addict may resist you and may do so for some time. But, if they know you care, and you keep at it to confront the situation, they do hear it deep down, especially if they really are looking to get help. You do have to be aware if they don't want help, your efforts will not amount to much, unfortunately. Self-doubt can also cripple you when others don't have confidence in you. For instance, if your manager has reasons to doubt your abilities, he is constantly going to be harping on at you about your work. This may cause you to doubt yourself and the situation will continue in a nasty loop. In such cases, you need to find out why he feels this way and try to work with him to help figure out what you can do to alleviate the situation. Just having this meeting can show your manager you have confidence, which could be the catalyst to turn around the situation. Confidence is going to be your greatest ally when trying to overcome self-doubt. This isn't easy for everyone to come to grips with, and it does take courage. But, once you gain confidence, you will find there is no stopping you. Dealing with most obstacles will become easier for you, which will lead to you succeeding more often. Many people find that after they get past a certain situation, they wondered why it took them as long as it did. It doesn't matter, though. As long as you eventually gain that confidence, you can make happen whatever you need to.

Six Beneficial Ways to Deal with Critical People Constructive criticism is fine, but some people are so relentlessly negative that they can suck the joy out of life. No matter what happy news you might have, they are guaranteed to find the cloud to fit your silver lining.  Here are 6 strategies you can use to deal with hypercritical people.  Don't Take It Personally It's a safe bet that it's not you, it's them. Some people just hug their negativity around them like a security blanket, and it colours their view of the world. They criticize everything because that suits them. Watch how they treat other people. It's guaranteed, they criticize everybody, not just you.  Listen to The Message Is the person obscuring the message? Maybe your critical colleague or friend is tactless, or bad at expressing themselves rather than being mean. Try to see past the messenger to understand what is really being said, otherwise you might miss out on some valuable advice.  Accept the Feedback You can decide to make crucial feedback on its own merits. That is, as a source of honest feedback. At least with hypercritical people, what you see is what you get! If you can see past the blunt delivery, you may be able to find a kernel of truth that can improve the way you do things. Deal with Your Discomfort Criticism never feels good. Try to read your own discomfort as another source of information about what is being said. Does the negative feedback trigger a recognition deep within you? Maybe it subconsciously reminds you of a past event, but maybe there's a ring of truth in the criticism. Sit with your discomfort and see what it's telling you.  If You Can't Take the Heat, Stay Out of the Kitchen If you can't stand being criticized, then it's up to you not to get into situations with people who are likely to criticize you. Don't ask for advice or expose yourself to their negativity. They're not likely to change, so you need to take control and avoid such conversations. Don't share good news if you know they'll throw cold water on it, and don't seek their praise if you know you won't get it.  Stay Out of Their Way You have a choice about how to deal with negative people. You can decide not to engage with their negativity, you can ignore them, or you can just avoid them altogether. If you must have contact with a negative person at work, for example, be helpful but don't engage with them. Otherwise, it's up to you whether you want to have any contact with such negativity, or not. 

An individual's personality traits define how they perceive the world around them. It is a set of characteristics and features that cause them to think, feel, and behave in a particular way. Personality traits are characteristic of enduring behavioural and emotional patterns rather than isolated occurrences. Although all aspects of your personality stem from both nature and nurture, many models of personality types attempt to explain why we are the way we are. People have probably been fascinated by personality traits since the first Homo sapiens roamed the earth. The first profound personality test was created in 1915, during the First World War.  Robert Woodworth's “Psychoneurotic Inventory” was the forerunner of personality tests such as the Myers-Briggs test.  Such personality qualities seem more consistent over time, being heavily loaded genetically. Five of the most studied factors that genetically influence someone's personality: Extraversion, Agreeableness, Openness, Conscientiousness, and Neuroticism.   Whereas, personality traits are the most common way we tend to describe human behaviour in people. According to Goldberg's five factors of personality, OCEAN model. We all have a combination of the five traits. (Openness, Conscientiousness,  Extraversion,  Agreeableness, Neuroticism) or you could use the mnemonic CANOE instead, depending on your nautical preference. It is important to note that each of the five primary personality traits suggested could represent a range between two polar extremes with the Jungian dichotomy.  For instance, extraversion represents a continuum between extreme extraversion and extreme introversion. In the real world, most people lie somewhere in between.   The five factors are not necessarily traits in and of themselves, but factors in which many related traits and characteristics fit. For example, the factor agreeableness encompasses terms like generosity, amiability, and warmth on the positive side and aggressiveness and temper on the negative side. All of these traits and characteristics (and many more) make up the broader factor of agreeableness. For example, those with the extraversion trait are described as outgoing, talkative, and gregarious. Conversely, introversion is a preference for solitary or limited social situations. It's worth noting, though, that most people are ambiverts - enjoying their own company occasionally and social experiences at other times. This is a tendency to be reliable, self-disciplined, and organized. Somebody high in conscientiousness may be a perfectionist, stubborn, and obsessed with neatness to an extreme degree, while those at the other end may be careless, undisciplined, and impulsive. Learn more

Doom and Gloom Thinking Expecting the worst to happen in any situation can harm your mental health. How do we stop this unhealthy thinking Imagine you've applied for a dream appointment and have now been nominated for the second round of interviews. Do you celebrate your progress and start preparing for the new challenge? Or do you immediately start imagining a rejection, agonising over what it will do to your self-esteem? “If I bomb this, I'm a total loser,” you tell yourself.  Or perhaps you're waiting for a reply to a message to a buddy. When you don't receive an immediate response, you start imagining how you might have offended the person – without even considering the possibility that they are just occupied with some other task.  Maybe it's global events that concern you. You spend hours every night ruminating on the threat of nuclear war, the emergence of another deadly virus or the likelihood of an economic recession. The devastation it could cause for you and your loved ones keeps playing out in your mind's eye.  If any of these situations feel familiar, you might be susceptible to catastrophising: a cognitive pattern in which you overestimate the chances of something terrible happening and exaggerate the potential negative consequences of that scenario.  “It's a negatively skewed way of thinking, which elevates the intensity of emotions to levels that are hard to manage, and in some circumstances, they are overwhelming,” explains Patrick, a psychologist in Alberta, Canada.  Plentiful studies show catastrophising can seriously threaten mental health and amplify feelings of distress accompanying conditions such as chronic pain. Catastrophising can occur at any point in our lives – but the lingering fears of Covid-19, combined with the pressing political and economic uncertainty, could undoubtedly exacerbate the tendency.  Finding ways to break those toxic thinking cycles should bolster anyone's resilience – and there may be no better time to learn.  Sigmund Freud Psychologists' understanding of catastrophising as a severe risk factor for mental illness stems from the birth of Cognitive Behavioural Therapy.  For the first half of the 20th Century, psychoanalysis – developed by Sigmund Freud and others – had been the primary means of tackling mental illness. The aim was to uncover suppressed fears and desires – often resulting from early childhood and sexual events – that created psychological conflict. Continued research shows that catastrophic thinking seriously contributes to many other anxiety disorders. By the middle of the Century, however, psychotherapists such as Albert Ellis and Aaron Beck had started to look for alternative ways of guiding people through their distress. Rather than exhume hidden psychological conflict, they focused on people's conscious thought processes by targeting the maladaptive thinking patterns or “cognitive distortions” that could lead to distress.  Right from the outset, catastrophising was identified as a potentially crucial cognitive distortion – with Beck writing about its potential role in phobias. For example, someone with a fear of flying might interpret a slight rattle in the cabin as a sign of a technical fault. If they were less prone to catastrophising, they might notice that the cabin crew looked unalarmed. Still, a catastrophiser would assume that the staff weren't paying attention – and as the ominous sound continued, they would start imagining the awful ways they might die.  Reference:

Co-dependency Malaise Robert Burney once coined the term “co-dependent” in the 1940s and defined it as someone who depends on another person to meet their emotional needs. Co-dependency is putting somebody else's needs before your own. Thereby, being co-dependent is hardly the same thing as simply being dependent. A co-dependent person may feel responsible for the happiness or well-being of others — especially if they have experienced abuse or neglect growing up. This term was widely used in the 1950s in the context of Alcoholics Anonymous, and Co-dependency is often found in alcoholic families. The word co-dependent was originally employed as synonymous with the earlier term enabler. As it was broadly defined, within Alcoholics Anonymous that assisted problem drinkers were then hidden by enablers that made excuses for them by minimizing or denying the many repercussions of their dysfunctional behaviour to maintain the family secret. The enabler or co-dependant supported—or at least enabled but tolerated their behaviour Since then, it has been applied not only to addictions in general but well beyond that to other types of mental health and behavioural problems, including domestic violence and emotional abuse. Just to clarify, Co-dependent means “dependent upon another person who has a power imbalance in the relationship.” It describes someone who relies too heavily on others to meet their needs. People with co-dependency problems tend to focus on what they need from others rather than on what others need. They often feel responsible for making sure everyone else is happy and satisfied, which leads to feelings of guilt and self-doubt. In this way, the underlying issue with co-dependency isn't really that you care too much, but rather, that you don't care enough by losing sight of your own values and desires. While your relationship is based upon love and feeling responsible for them, it is unhealthy when your individuality is dependent upon someone else. They then sacrifice themselves to make sure their significant other is happy by maintaining an unhealthy relationship. It goes without saying that it is nice knowing you're being supportive, and it feels positive knowing you're contributing to someone else's success and happiness. Unfortunately, you can lose sight of your own values, responsibilities, needs and desires by adopting the role of a caretaker. A key question to ask in any relationship are you concerned with your companion's development (“altruism”), as well as decreased respect for oneself (“selflessness”). Every relationship will have an element of sacrifice, and your willingness to sacrifice for your relationship shows that you care for your partner. A partner who feels loved and cared for is more likely to reciprocate with loving-kindness towards you in building a healthy relationship. In healthy partnerships, altruism is a two-way street. Consequently, individuals who are prepared emotionally to make sacrifices for others are often regarded as victims or altruistic Co-dependency in a relationship usually occurs when one of the partners has a personality disorder, you might find yourself stuck in a toxic relationship. There is often an attraction between individuals with co-dependent inclinations and those with narcissistic tendencies. Narcissists, with their ability to get others to “buy into their vision” and help them make it a reality, seek and attract partners who will put others' needs before their own. In this case, the prey tends to be people-pleasers, thriving on helping others (or even thinking they may ‘fix' them). The target might fulfil their need to be needed—and thus valued by another. When caring for another person stops you from meeting your own needs, or if your self-worth depends on being needed, you may be heading down the co-dependency. Learn more