Discover Helpful Strategies For Coping With Stress

Coping With Stress by Stretching

Many people feel overly stressed these days. You may have a wide range of responsibilities from your career, family, finances, a pressure to achieve or whatever else life is throwing at you. This article is here to help you reduce your stress.

Learn about your stress. It is very important to recognize which areas of your life contribute to your personal stress levels. Stress can be caused by a lot of things: a situation, a feeling or even a person. If you know what is stressing you, then you can work on reducing or getting rid of it.

Stress Levels

Animals are a proven way to decrease stress levels. There is research that indicates that simply petting a pet for a couple of minutes lowers stress levels.

Don’t rely on alcohol when you are dealing with stress. Drinking in moderation every now and again is a fine idea, but drinking a beer every night to deal with stress is a bad idea. Alcohol abuse may actually cause additional stress, or addiction may set in.

Sometimes, just talking to a trusted friend, who is also a good listener, is an effective way to let go of stress. You can use the conversation to get moral support from the person or just to brighten up your day a little. Try to have a family member or friend that you can turn to when you get stressed.

While many people find video games and similar hobbies relaxing, if you start to get overly frustrated while doing them, you should put them away for a while. Remember, the goal is to have a clear mind so you can feel calm and relaxed, not more frustrated, which can only add to your stress.

Spearmint Oil

Spearmint oil has been proven to help reduce stress. Have a little spearmint oil on hand and put some on your forehead and the back of your neck when you are under stress. Sometimes it is the simple remedies that can be the most effective treatment for stress.

You can make divert stress by preparing for worst-case scenarios in advance. Make sure you have a spare key stored somewhere safe, keep a simple meal on-hand at work, and have a backup babysitting plan, just in case. If you are fully prepared to handle the occasional mishap, you will be able to maintain your sense of control and composure when things go awry.

If you are feeling stressed, take a deep breath before you do anything else. Remove yourself from the situation and allow a count of ten. Take deep breaths, then place yourself back in the present. This will make the difference between acting professional, calm, and proactive rather than defensive, reactionary, and stressed.

Stress Reduction

Music is a wonderful stress reduction tool. Soothing music has long been known to reduce stress and aid in relaxation. Music selection is subjective, so it is important to make choices that appeal to you personally in order for you to achieve the stress reduction that you are looking for. Music that you enjoy releases serotonin in your body which is a natural mood booster.

Put aside some time in your life to practice meditation techniques. All the muscles throughout your body will have the opportunity to relax. Also, your mind can release your busy thoughts for a chance to rest and rejuvenate. Regular meditation sessions can also help you feel more relaxed during everyday activities. This also helps you fight stress in difficult situations.

Understanding the things that are most important to your life can turn managing stress into an easier task. You will find yourself becoming stressed less often, and much happier if you are able to identify which parts of your life are most important.

Try to focus your attention on the quality of your breathing on a regular basis. It may be hard to believe but simply breathing deeply can increase the oxygen in your bloodstream and relax your body rapidly. When someone is feeling stressed, he or she tends to use the upper chest to breathe. Breathing shallowly tightens the chest muscles and increases your heart rate, which just adds to your stress.

If you suffer from chronic sleep deprivation, your body won’t function correctly. Thinking clearly is more difficult, and you cannot manage stress effectively. Getting enough sleep will help you stay alert throughout the day and function at your highest level.

Try removing yourself from a stressful situation. Think calm thoughts and affirm your ability to handle the situation well, and you will give yourself a good chance of doing just that.

Try doing some yoga to eliminate your stress symptoms. The point of yoga is to get your body and mind into a relaxed state. When you are doing yoga, you are thinking only of the movement involved. Your muscles gain flexibility as you move through the positions yoga calls for. This all works in concert to generate peace and tranquility in your entire body.

When trying to control your stress, an excellent suggestion is to think about everything that makes you content. These positive thoughts will relax your body and fill it with chemicals like serotonin and dopamine that will make you feel happy and relieve your stress.

As stated earlier in this article, you might be feeling overwhelmed by stress. Your life is likely busy enough to give you plenty of potentially stressful situations and leave you feeling exhausted. The next time you get that stressed-out feeling, use the advice offered in this article to bring about a feeling of calmness.

Sometimes, the incident that occurred in your past tends to hold you back in your everyday life. Talk to your therapist about using EMDR Therapy as an alternative to your regular therapy to boost your personal development.

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Originally posted 2021-03-20 20:25:05.

How To Get Over Shyness – The One Mistake Most Shy People Make

Shyness
Shyness – Image by octavio lopez galindo from Pixabay

How To Get Over Shyness 

The one mistake most shy people make to get over shyness – I found this article at ezinearticles.com and felt I could share it on my Website for you guys to read.  Very informational.

Do you really want to know how to get rid of shyness? Are you prepared to forget everything you thought you knew about being less shy and replace it with the truth? Then read on.

The one biggest mistake I see shy people making is being controlled by their emotions. Nearly all shy people make this basic mistake.

If you avoid people who make you feel shy, then you are being controlled by your emotions.
If you avoid public speaking because it makes you feel anxious, you are being controlled by your emotions.
If you don’t do something just because it makes you feel nervous or afraid, then you are being controlled by your emotions.

I hate to repeat myself, but this is an absolutely essential point on how to get over shyness. In order to get over your shyness, you have to become less controlled by your emotions. This doesn’t mean to suppress your emotions, it simply means to act in spite of them. Mark Twain was the one who said “Courage is not the absence of fear. It is acting in spite of it.”

Get_Over_ShynessThat is the ability you need to build if you want to overcome your shyness. You have to have the ability to act in spite of feeling a certain emotion. This means that if you feel afraid to do something, you do it anyway. Act in spite of fear.

If you raise your hand in class even though it makes you nervous, you are acting in spite of fear.
If you talk to people even though they make you feel shy, then you’re no longer being controlled by your emotions.
If you talk to groups and make public presentations, then you are the one in charge now, not your fear.

Once you start acting in spite of fear, you will become more relaxed and easygoing in situations which used to make you nervous and shy. When you stop avoiding your fears, you allow your mind to desensitize to them. In psychology, this is also called habituation.

This approach is very common for therapists to use on someone with social anxiety. In cognitive-behavioral therapy, the “behavioral” part is acting in spite of fear. Of course, many shy people can’t or are not able to simply “face their fears.”

This is why changes to your thinking are also a necessary part of getting over shyness. That’s the cognitive part of cognitive-behavioral therapy.

If you want to learn proven strategies and techniques for overcoming shyness that go far beyond “face your fears” and “what’s the worst that can happen “, then click to check out my blog on how to overcome shyness.

Credit: Article Source: http://EzineArticles.com/expert/Sean_W_Cooper/967373

 

 

Originally posted 2021-03-20 08:20:32.

Stress Relief Benefits From Reprocessing Bad Memories

Hey guys.  I was doing some research online and I found this article.  I thought I should share it with you.  It was written By   On November 06, 2011.

By   |   Submitted On November 06, 2011

Expert Author John J ParrinoJane discovered her fiancé in another woman’s bed. The night of this confrontation – and the tumultuous end of their engagement – haunted her for years after the incident. Flashbacks of the “discovery” scene induced the same spell of nausea and vomiting that occurred on that fateful night. Simply hearing his name provoked hours of crying. Her desire to meet another man was thwarted by this spiral of emotional reactions, and by the time she came for treatment, Jane’s dream of another romance had vanished.

To help Jane with her traumatic memories, I embarked on an alternative therapy technique, EMDR – Eye Movement Desensitization and Reprocessing (EMDR). Dr. Francine Shapiro, the originator of EMDR, delineates eight critical steps of this evidence-based psychotherapy. I had progressed to the Desensitization phase and was preparing Jane to confront the memory.

“Recall the image of the trauma”, I instructed. “Hold the thoughts and emotions of what you experienced. “

Jane reflected: “I feel nausea in the pit to my stomach. I’m inferior to this other woman. It’s my fault, so I must never love again’.

I continued to purposely activate her disturbing beliefs and feelings.

“Focus on the feelings of hurt, anger, and sadness. Feel the nausea in the pit of your stomach.”

When Jane’s thoughts and feelings were clearly in mind, I asked her to follow an unorthodox procedure.

“Now Jane, follow my fingers with your eyes”.

Jane tracked my fingers to the left and right, and within ten bilateral movements, she began breathing rapidly and sobbing. (Patients undergoing this procedure will often experience an intense emotional and body reaction during the first movements).

“You’re going to be fine Jane. Stay with me,” I encouraged her as I kept my fingers moving from side to side.

The images of her ex fiancé and the strong feelings attached to him faded step by step with each set of eye movements, and a deep state of relaxation followed. We continued this way with each traumatic image associated with the “discovery” scene and the breakup.

Within three ninety minute EMDR sessions, the catastrophic scenes had faded, and Jane had difficulty remembering the knot in the pit of her stomach. Her daily diary of feelings showed that the “spells” had disappeared, and were not triggered when she completed a difficult therapy assignment; that is, to confront her ex to demand payment of a loan.

EMDR sessions include the installation of Positive Self-Statements that are visualized, repeated and reinforced with eye movements. We had worked together to strengthen rational thoughts, and by the time Jane was discharged, she ardently believed… “It’s behind me now, all in the past. I’m adequate and worthwhile. I will love again.”

Traumatic Memories. A Century ago, Freud proposed that traumatic memories lurked in the unconscious mind, pulsating in this underground inferno to disrupt our thoughts, feelings and actions. Since then, scientists and practitioners have worked relentlessly to understand the function of what Neuroscientists call “encoded data”: Do bad memories affect our everyday lives? Can we tap into them to help alleviate human suffering?

My renewed interest in “memory work” emerged when I read about a Psychologist who used rapid eye movements to extinguish traumatic memories. I may have dismissed this new therapy as unscientific, but Dr. Shapiro was a Behaviorist in the tradition of the most prominent scientists of the past such as Pavlov, Watson and B.F. Skinner. Why was this respected Behavioral Psychologist waving her fingers before a patient’s eyes? I decided to find out for myself.

Dr. Francine Shapiro is a gifted teacher and thinker. She started our training session with a riveting account of her discovery. The Psychologist was taking a walk in the park and worrying about a significant stressor in her life. She noticed that her eyes were moving rapidly, side to side. When she returned to the anxiety-ridden thoughts, they had diminished in some mysterious way. A pivotal question emerged from this experience: Is there a connection between spontaneous eye movements and the extinction of emotional distress? Did some natural, neurological event eliminate her worries?

As a behavioral scientist, she was compelled to put her clinical intuition to a test. Shapiro embarked on a program to treat Vietnam Veterans who – after decades -continued to be traumatized by their war experiences. The immense success of de-traumatizing war victims launched further work with eye movement therapy, and a revolution in the field of mental health treatment.

For more than two decades, Shapiro has experimented with this exciting finding, and developed it into the most rapidly expanding therapy in the history of mental health. Thousands of clinicians have completed EMDR training and the technique is being tested by controlled studies in labs and universities throughout the world. Presently, EMDR is considered a scientifically validated procedure for the treatment of Post Traumatic Stress Disorder (PTSD). In addition, successful outcomes are documented for the treatment of other psychiatric disorders, mental health problems and somatic symptoms.

Clinicians are reporting positive outcomes, and the technique is now being applied to symptoms such as chronic pain, anxiety and panic disorders, as well as grief reactions. The treatment procedure is also successful with traumatized children. An admirable feature of Shapiro’s approach is clearly evident in her training sessions: No claims will be made for EMDR’s success without scientific research to back them up.

Reprocessing Bad Memories. To gain a basic understanding of what happens during EMDR, consider this scenario: A child is surrounded by the security of his home environment. Suddenly, the serenity is shattered by the frightening sounds of mom and dad fighting. The child’s two heroes, the only dependable sources of security in his life, are having a knock-down-drag-out. This scares and overwhelms the child, and his reflexive emotional reactions are fear and anxiety. His heart pounds and breathing is rapid. He wants to flee, to retreat to a safe place, but there is nowhere to hide.

Luckily, the fighting subsides and mom and dad approach their child to soothe his frazzled nerves: “It’s just a little disagreement honey. Everything is okay.” This nurturing is helpful, and for the moment, he can let go of the trauma. But the brain has an important job to do: It stores this fear-provoking experience in a memory network that’s coded “dangerous altercations”.

Imagine the multitude of times this danger signal becomes activated in childhood. After years of labeling, storing and coping with stress, our brains have developed numerous networks of memories to remind, prepare and protect us from future threats. And there are billions of brain cells devoted to this task.

As adults, relationship conflict may trigger the activation of this same neural network and avoidance/flight becomes the norm. The distinction between past and present threat is blurred. As far as our brains are concerned, we are still in danger and escape may be our only mode of survival.

In a case of chronic conflict avoidance, an EMDR therapist encourages the individual to call up and hold the threatening memory while focusing on a compelling stimulus (a finger moving rapidly in front of his\her eyes)? The dual task – paying attention and calling up a memory – is inherently difficult for the brain. And, when memory and focused attention occur together, one seems to attenuate the other. This neural pathway to therapeutic success is one of several theories that are currently being investigated to help explain the rapid success of eye movement therapy.

A dual attention task like eye movements, when used by a qualified clinician as part of a comprehensive, eight step treatment plan, speeds up the process of change. Every facet of therapy is accelerated: insight into problems, connecting past to present, the release of powerful emotions, relaxation and behavior change.

The eye movements (and other comparable dual attention maneuvers developed by Shapiro) have a way of breaking into the neural network of the brain that holds dysfunctional memories. Once the clinician breaks into the network, the data spring to life. And when this “release” takes place, resolution is not far behind. According to Shapiro, the memory has been successfully reprocessed.

The Eyes as Healers. Could rapid eye movements be the neurological ‘keys’ that unlock the unconscious mind? Is mental health treatment on the brink of a major revolution, a gigantic leap in the way we think about the brain’s ability to heal? It’s too early to answer these questions with a resounding “yes”. The excitement builds with each clinician trained, each treatment success and research study completed. A brilliant woman with years of clinical experience took a simple walk in the park and reflected on her ‘self’. The science and practice of psychotherapy has profited immeasurably from what she discovered.

Dr. John J. Parrino is a Clinical Psychologist in private practice in Atlanta, Georgia, and the author of self help and advice books on stress and relationship issues. For more information on his publications and free online articles, go to his website at http://www.drparrino.com/.

Article Source: http://EzineArticles.com/expert/John_J_Parrino/1205451

Originally posted 2021-03-19 20:08:20.

Self Improvement Ideas That Are Sure To Work

It is quite important to pursue efforts at personal development. This can range from developing better personal finances or a healthier lifestyle. It’s vital that you work on yourself to live the best life you can. Self improvement should be an ongoing process, since we all have room for improvement in our lives. When you have good habits, your life is simpler and happier.

Read good articles about self improvement. The best of these types of books can truly give you new advice and ideas that work for improving your specific life situations and challenges. Try choosing a book that has several positive reviews because many books in the genre are not very well written.

In order to get as much as you can out of your efforts with self improvement, you need to take care of your body physically. You can keep your energy level up with regular exercise, a healthy diet, and getting a good night’s sleep. This will give you the energy you need to be successful at your personal development efforts. While it appears easy and simple, getting in shape can also be very challenging.

Keep in mind the power of complimenting other people. Resist the urge to focus on the negative and instead speak out in kindness to others and you will find yourself being kinder to yourself, as well.

Prepare for emergency expenses. Many people handle every unexpected expense with a credit card, building up debt. If you save just a little each week, you will have built up your emergency fund in no time. That fund may help both short and long term debt as the debt lowers.

Try to spend less time bragging about your own accomplishments, and take the time to ask people about what they’ve done. You can learn a lot about others from this, and have an opportunity to learn about things other people have done that warrant respect and admiration.

Are you a steady drinker? Are there other such vices harming your body such as smoking or recreational drug use? Mistreating your body will lead to illness, premature aging and an early death. Eliminating bad habits is important if you wish to improve your life. Carefully examine your attitudes and actions and identify areas for improvement.

Increasing the complex carbs in your diet can help manage depression. A lack of complex carbohydrates can lead to a depletion of serotonin. Eat more fresh fruit, raw vegetables, whole grains, beans, brown rice and nuts to improve your complex carbohydrate intake.

It’s possible to teach yourself how you can deal with difficult situations without becoming too emotional. Learning the ability to stay cool when life deals you situations that are high in stress can give you the confidence to tackle anything that you get handed. Take time each day to just breathe.

If you shop for comfort, remember you are only creating more stress in the end. If you do a hobby versus raising your credit card bill, you won’t have to stress over those bills and will have less clutter at home to clean.

Remove the disorganization from all aspects of your life. The process of cleaning up and organizing provides a massive boost to your self-esteem. Furthermore, you will feel accomplished after you finish this undertaking. The stress caused by disorganization will also be relieved. Having everything put away and neatly organized can give you a sense of peace.

Getting healthier is a personal development step that can have far-reaching positive repercussions. Good health makes anyone feel happier. When you radiate health you are feeling strong and mentally alert. You will spend less time on health issues and more time enjoying your life. Make a goal to improve your fitness and make healthy choices.

Taking some small risks can help you stay happy. It can be scary to go out of your comfort zone because of a fear of failing or rejection, though never taking risks will leave you unfulfilled. Taking some chances is a key component of happiness. It demonstrates courage and a lust for life.

Accomplish the things in life you want to accomplish. You won’t get anywhere if you only think about what you want to do. Identify your goals and take the necessary actions to make it happen.

Overreacting to a situation will cause you unnecessary stress. Before you become stressed, analyze the situation. If a mistake is the issue, there are ways to correct it or cope with living with your mistake. Do not focus on what you may have lost, but look at what is to come in life. Think positively.

The key to personal development is being good to your body. When your body tells you that it needs something, such as food, drink, or medical care, then it should be a priority to give it what it is asking for. A healthy body provides you with the basis for pursuing a course of self improvement. If you ignore your body, it may ignore you in the future.

If you are looking to grow as a person, write down a set of goals. If you are trying to become more confident, write that down. You can then try to think of events or strategies that could help boost your confidence. Next, place yourself in scenarios where that is possible. If you tackle these things head on, you are more likely to be successful.

Everyone screws up sometime and does something they should not. The stress that you can cause yourself by worrying about going off diet and consuming extra calories can be as unhealthy for you as actually eating a chocolate candy bar. Keep your positive outlook even when things don’t go exactly as planned.

It may become discouraging to begin developing better personal habits and lifestyles, but once you start noticing your life developing towards a better future, you will never want to stop. You can always develop better ways to do things and it’s important to always try hard towards any personal development goals you have.

Sometimes, the incident that occurred in our past tends to hold us back in our everyday life. Talk to your therapist about using EMDR Therapy as an alternative to boost your personal development by forgetting your traumatic past.

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Originally posted 2021-03-19 08:02:47.

Rewire-Your-Brain-to-Fight-PTSD

Unleash the Power of Your Mind: The Ultimate Guide to EMDR Therapy!

In our daily lives, we encounter a variety of challenges. Stress, trauma, and anxiety are but a few hurdles that countless people experience. But what if there was a revolutionary therapy capable of mitigating these burdens and fostering mental well-being? Enter Eye Movement Desensitization and Reprocessing (EMDR), a unique therapeutic approach that can help individuals overcome various psychological issues.

Understanding EMDR

EMDR, developed in the late 1980s by Dr. Francine Shapiro, is a form of psychotherapy that aids people in processing and integrating traumatic memories to reduce their long-term impact (1). It’s designed to heal the symptoms of trauma that linger in our minds, obstructing us from living our lives to the fullest.

The theory behind EMDR is that our brains can naturally recover from traumatic experiences, much like our bodies heal physical wounds. However, certain traumatic events can overwhelm this natural process, leaving emotional wounds that don’t heal on their own. EMDR therapy stimulates the brain’s natural healing process by having patients recall traumatic experiences while the therapist guides their eye movements (1).

How EMDR Works

EMDR therapy generally follows an eight-phase approach, each designed to ensure that every aspect of a traumatic experience is thoroughly addressed (2).

  1. History Taking: The therapist assesses the client’s history to understand their life experiences and identify potential targets for EMDR processing.
  2. Preparation: The therapist prepares the client by explaining the EMDR process and teaching them several self-control techniques.
  3. Assessment: The target traumatic memory is activated, and the client identifies the image, negative belief, associated emotions, and body sensations related to it.
  4. Desensitization: The therapist leads the client in sets of eye movements (or other bilateral stimulation) with appropriate breaks to process the memory.
  5. Installation: The therapist helps the client to replace the negative belief with a positive one.
  6. Body Scan: The client is asked to think of the target memory and the new positive belief, then note any residual physical sensations.
  7. Closure: The therapist ensures the client leaves each session feeling better than or as good as at the start.
  8. Reevaluation: At the beginning of subsequent sessions, the therapist checks to ensure that the positive effects of previous sessions have been maintained (2).

EMDR Effectiveness

A substantial body of research supports EMDR’s effectiveness in treating post-traumatic stress disorder (PTSD). A meta-analysis of 26 randomized controlled trials found EMDR to be as effective as cognitive-behavioral therapy (CBT) for reducing symptoms of PTSD and maintained these effects over time (3). EMDR is also recognized as an effective form of treatment for trauma and PTSD by the American Psychiatric Association, the World Health Organization (WHO), and the Department of Defense (4).

EMDR has also shown promise in treating a range of other mental health issues, including anxiety, depression, and panic disorders, although more research is needed to firmly establish its effectiveness for these conditions (5).

The Power of EMDR

The power of EMDR lies in its capacity to transform lives by equipping individuals with the means to process trauma. It’s a tool that can empower individuals to unleash the healing capabilities of their own minds.

Remember, it’s important to consult with a professional healthcare provider when considering EMDR therapy. Mental health matters and it’s crucial to find the therapy and therapist that are right for you.

Eye Movement Desensitization and Reprocessing (EMDR) therapy is a widely recognized and well-studied treatment for post-traumatic stress disorder (PTSD). The therapy aims to reduce the long-term psychological impact of traumatic memories by activating the brain’s natural healing process.

Here’s how EMDR therapy works in the context of PTSD:

1. History and Treatment Planning: Initially, the therapist and client will go over the client’s history, identifying traumatic memories that will be the focus of EMDR treatment. This often involves creating a treatment plan that targets specific memories, current incidents causing distress, and future scenarios that might trigger PTSD symptoms.

2. Preparation: The therapist explains the EMDR process to the client, equipping them with various stress reduction techniques they can use during and between sessions. The aim is to establish a trusting therapeutic relationship and ensure the client feels safe and in control.

3. Assessment: The therapist helps the client select a specific traumatic memory to work on. The memory is deconstructed into an image that represents the memory, a negative belief about oneself, related emotions, and body sensations.

4. Desensitization: The therapist guides the client’s eye movements (or uses another form of bilateral stimulation such as hand-tapping or audio stimulation) while the client focuses on the traumatic memory and their physical and emotional responses. This process is believed to engage the brain’s natural adaptive information processing mechanism.

5. Installation: The goal is to replace the negative belief associated with the traumatic memory with a positive one. The client is asked to hold the traumatic memory in mind along with the new positive belief while the therapist continues with the bilateral stimulation.

6. Body Scan: The client is asked to think about the traumatic memory and the positive belief, and then to notice any residual physical sensations. If there are any negative sensations, these are targeted with additional sets of eye movements.

7. Closure: Each EMDR session aims to ensure the client leaves feeling as good or better than at the start. The client may be asked to keep a log during the week documenting any related material that may arise.

8. Reevaluation: The therapist checks the client’s progress at the start of subsequent sessions, ensuring that the positive effects of previous sessions have been maintained, and identifying any new areas that need treatment.

In PTSD, the traumatic event can continue to have a significant negative impact on the individual’s life. EMDR therapy helps by allowing individuals to process these traumatic events, reducing their psychological impact and alleviating PTSD symptoms. Importantly, EMDR therapy should be administered by a trained professional within a comprehensive treatment plan.

Several studies have found EMDR to be effective in treating PTSD. For instance, a 2016 meta-analysis published in the Psychological Bulletin found that EMDR was as effective as cognitive-behavioral therapy for reducing symptoms of PTSD and that these effects were maintained over time (1).

Unlock your mind’s potential, and let the healing begin.

References

  1. Shapiro, F. (2018). Eye movement desensitization and reprocessing (EMDR) therapy: Basic principles, protocols, and procedures (3rd ed.). New York, NY: Guilford Press.
  2. EMDR Institute, Inc.
  3. Cuijpers, P., Karyotaki, E., Weitz, E., Andersson, G., Hollon, S. D., van Straten, A. (2016). The effects of psychotherapies for major depression in adults on remission, recovery and improvement: a meta-analysis. Psychological Bulletin, 142(3), 293-317.
  4. World Health Organization
  5. American Psychological Association
  6. Cuijpers, P., Karyotaki, E., Weitz, E., Andersson, G., Hollon, S. D., van Straten, A. (2016). The effects of psychotherapies for major depression in adults on remission, recovery and improvement: a meta-analysis. Psychological Bulletin, 142(3), 293-317.

Originally posted 2023-07-12 16:15:40.

after effects of emdr

After Effects of EMDR

After Effects of EMDR – Eye Movement Desensitization and Reprocessing (EMDR) is a type of therapy that is used to treat traumatic memories and other related conditions such as anxiety, depression, and post-traumatic stress disorder (PTSD).

The therapy involves the use of bilateral stimulation, such as eye movements, to help the brain process and heal from traumatic experiences.

After receiving EMDR treatment, people may experience a range of emotions and reactions. Some people may feel a sense of relief and resolution, while others may feel more emotional or distressed. It is important to remember that these reactions are normal and a natural part of the healing process.

Here are some examples of after-effects that people may experience after EMDR treatment:

  1. Emotional release: It is common for people to feel more emotional after EMDR treatment as the therapy helps to bring up and process unresolved emotions.
  2. Physical sensations: Some people may also experience physical sensations, such as fatigue, headaches, or stomach upset, as they process and heal from their traumatic experiences.
  3. Improved sleep: Many people report improved sleep after EMDR treatment, as the therapy can help to resolve traumatic memories that may have been causing sleep disturbances.
  4. Increased insight: EMDR treatment can also help people gain insight into the root causes of their difficulties and develop new perspectives on their experiences.
  5. Increased self-esteem: EMDR treatment can help people to develop a more positive view of themselves, leading to increased self-esteem and self-confidence.

Here are a few additional things you may want to know about EMDR:

  1. It is a relatively short-term treatment: EMDR treatment typically consists of 8-12 sessions, although some people may need more or fewer sessions depending on their specific needs.
  2. It is collaborative: EMDR treatment is a collaborative process between the therapist and the patient. The therapist will work with the patient to identify their treatment goals and develop a personalized treatment plan.
  3. It is not hypnosis: EMDR is often mistaken for hypnosis, but it is actually a very different type of treatment. Hypnosis involves inducing a trance-like state, while EMDR uses bilateral stimulation to help the brain process and heal from traumatic memories.
  4. It has been extensively researched: EMDR has been extensively researched and has been found to be an effective treatment for a wide range of conditions, including PTSD, anxiety, and depression.
  5. It is not suitable for everyone: EMDR may not be suitable for everyone, and it is important to speak with a qualified mental health professional to determine if it is the right treatment for you.

If you’re looking for a mental health provider, what type of treatment are you looking for?

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EMDR has been used successfully with many different types of people who have experienced a wide range of traumatic events. These events may include physical, sexual, or emotional abuse, military combat, natural disasters, accidents, and other types of trauma.

EMDR has been shown to be an effective treatment for conditions such as post-traumatic stress disorder (PTSD), anxiety, depression, and other related conditions. It is often used as a standalone treatment or as part of a broader treatment plan that may include medication and other therapies.

If you are interested in receiving EMDR treatment, it is important to speak with a qualified mental health professional who is trained in this type of therapy. They can help you determine if EMDR is the right treatment for you and create a personalized treatment plan that meets your needs.

It is important to note that everyone’s experience with EMDR treatment will be different, and the specific after-effects will depend on the individual and their unique situation. It is always a good idea to discuss any concerns or reactions with a therapist or healthcare professional.

I hope this information is helpful. If you have any additional questions about EMDR or would like more information, please don’t hesitate to ask.

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Here is what people who have gone through the EMDR program have to say

 

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Originally posted 2023-01-09 21:51:27.

Sleep and ptsd

Getting Quality Sleep At Night

Getting Quality Sleep At Night – Productive sleep solutions are around for anyone with any sleep issue. As part of our effective sleep solutions, the following paragraphs will answer many of the questions you might have. Who am I? and Why am I writing about sleep quality? Well, I am a United Veteran who has experienced firsthand what sleep deprivation does to the body. I am also an avid learner of how to reverse the side effect of sleep deprivation and how it relates to the symptoms of PTSD.

The Benefits of Getting Quality Sleep

Sleep provides each body’s cells with the ability to throw out waste plus the opportunity to repair themselves.  To ensure a recovery period from such fatigue, we undergo the periodic loss of awareness known as sleep.  Sleep is undoubtedly an important function, even though we may delay going to sleep, it will take over.

Sleep can be a usual and necessary component of our survival inside them for hours a good sleep solution plan’s essential to thinking processes. As everyone rests, the entire body rejuvenates, ensuring it will be ready to function properly morning. What happens whenever your body gets an excessive amount of or inadequate sleep?  As their pharmaceutical counterpart causes the force on the body, therefore, you become easily irritated and grumpy. After you sleep you happen to be giving one’s body a mini-vacation.  Sleep also gives the human brain a chance to work things out.

GettingqualitySleep

The beautiful girl sleeps in the bedroom

While it just isn’t known what functions occur in the brain while you’re sleeping, it can be believed that the next step is that the brain sorts and store information, replace chemicals or corrects imbalances, and solves problems by the body processes.
Sleep is a term unconscious state, and it’s essential to a healthy body.  It refreshes the entire body and the mind, so it helps the body heal from trauma throughout the day. If you get enough sleep regularly each night you will feel and are better.

Sleeping and waking are a component of your internal clock controlled by your brain.  Just how much sleep should an individual get nightly? The amount of sleep one needs depends on a great deal of his or her age. As one example babies sleep about 14-15 hours, while seniors need only 7-8 hours nightly. Most kids between 5 and 12 yrs. old somewhere involving need 10 to 11 hours of sleep. Some kids might have more and some need less. However, will any of us have less than 8 hours of sleep? Learn more!

It all depends on the individual. Some individuals need a wide range of sleep, and some require a minimum of sleep.  The person needs to have the amount of sleep important to feel alert, healthy, and fit.  What’s available is dragging during the night, then he must get more sleep. A lot of people may require more sleep greatly assist their circadian rhythm as well as their metabolism. Their processes may need more time, so they really may need more sleep to unwind and restore themselves.

Skipping one night’s sleep can produce a person irritable and inept.  Each person misses two nights of sleep, the face will have problems thinking and doing things. As their pharmaceutical counterpart can no longer do their normal tasks at the same time.  After five nights without sleep, an individual hallucinates. Eventually, the brain can’t present its directions to the rest of the body without sleep.

The number of sleep not just affects your mortality but in addition your personality. Several people are of course long sleepers, and several are short sleepers. Research shows that people, who tend to sleep longer, tend to be introverted and creative. Those who require less sleep tend to be extroverted and concrete.

Regardless of whether you are a long sleeper or perhaps a short one, getting too few hours of sleep may make you cranky and much less energetic, as the majority of individuals have probably experienced. Continual sleep disorders can lead to mental issues, for instance, depression, deprive one of thinking clearly, and hinder the product’s work.

Originally posted 2021-03-18 19:57:25.

Various Problems Connected With Alcohol Addiction

Various Problems Connected With Alcohol Addiction

by Randi Sosa

Alcohol Addiction – One of the main issues that are seen in today’s community is, in fact, the dependency associated with alcohol. The number of people impacted by that is actually occasionally overmuch for the medical hospitals to handle.

alcohol_addictionProfessional rehabilitation is the only method to handle the alcohol addiction and whilst some may realize it, there are still a lot of who neglect it. Some, in reality, assume that alcohol has a beneficial effect on their lifestyles. Nonetheless, in case that individuals make that statement, they have already become dependent on it.

You will find just overmuch problems from alcohol addiction for a person to handle by themselves. Actually, the only method to realize that you need a therapy is to notice the degradation in your existence brought on by the excessive drinking. Hesitating upon such a crucial subject is only going to worsen your problem.

Existence Problems

Any individual suffering from the dependency will likewise start to demolish they are sociable and work relationships. Because of the intoxication, you will begin to ignore the most important things in every area of your life. In the close future, you will also replace virtually everything with the need of alcohol. Abandonment and loneliness play a big role in the life of any addict. The work life you have will worsen too.

You’ll likely stop taking care of work because you have to drink 24/7. These are generally just a little part of the many alcohol addiction problems. Nevertheless, everything will start going downwards in case you stay an alcoholic. Your profits and also savings will probably completely vanish because you will not be capable of controlling your consuming habit. A powerful mental addiction may also build.

Health Related Problems

Your life will not be the sole thing impacted by alcohol. The dependency will likewise worsen your health and psychological state. A full grown dependency usually causes severe liver failure and much other difficult to treat disorders. Sadly, some individuals may not see these things also. Alcohol is actually quite habit forming as well. Whilst one is becoming abandoned by his or hers friends and family, and while they suffer from complete joblessness they won’t be capable of noticing those significant troubles within their life.

That is due to the fact that the mind is harmed probably the most. Some medical professionals actually state that cases involving deep depression as well as mental illnesses are noticed in a lot of the addicts. The only way to stop all of these troubles with alcohol abuse is actual to seek the help of a rehab facility.

Conclusion

Realizing that the simplest way to correct the numerous alcohol addiction problems is to enter into therapy facility for the given period of time is certainly the only real method to stop the reliance permanently.

Originally posted 2021-03-18 07:49:21.

The Key To A Better Life Through Personal Development

Personal Development – How about taking a few minutes of your time to learn simple steps on improving the rest of your life? If you pay attention to what we have to say, that is what this article can do for you. Read the tips and tricks that we have provided for you so that you can start to reach your real potential.

Stress can be the opposite of happiness a lot of the time. Feeling stressed can influence your mood and your body. If we desire to work toward our goals calmly and methodically with a clear head, we have to eliminate the stress inside our heads. Schedule some time every day to unwind. Just sit back, let your mind go blank, and think about what’s important to you. This time of refreshing can improve your overall peace and self-image.

Spend time with people who look at life the same way you do. They’ll help you stay on track by being good role models for positive behavior, and you’ll better balance any negative energy you get from people who aren’t as supportive of your self-improvement goals.

Determine what obstacles are blocking your path to personal development. These obstacles can prove problematic for most folks. However, identifying what our weaknesses are is one of the first things you have done to address and change it. Once you tackle these obstacles, the path to success will become much brighter.

Wherever you happen to be, when a great idea strikes your brain, write it down. Carry pens and paper with you at all times. Just write down what their purpose or thought is and then develop it more when you have the time and are feeling creative.

Act with your core values in place. Your personal beliefs create the foundation for who you are. You will be able to feel proud of yourself if you do not make compromises and follow your values. Sticking to your beliefs will also provide your life with greater consistency in every aspect, making life more manageable and you more admirable.

Accept your limitations before engaging in self-improvement. Realizing how tiny you are in the grand scheme of things will help you to admit your ignorance. Once you see the bigger picture, you will be able to embrace everything that the world has to offer you.

Be lavish in complimenting others. If you treat other people with kindness, you will be more likely to treat yourself with kindness too.

Emergency Fund

Begin special savings for emergencies. An emergency fund will deter you from putting any charges on your credit card. If you save a couple of dollars each week, before long, you will have an emergency fund. Having an emergency fund in place can help provide a safety net throughout all the phases of one’s financial life.

If you have great self-improvement goals, consider enlisting the help of a therapist. Sometimes it takes a professional, outside perspective to identify the real source of a problem and this cannot be found in self-help books. Sometimes, the drive to succeed can be stimulated by something as simple as a frank, honest discussion and some helpful advice. A book can not talk to you like a therapist can.

If you feel that you are consistently unable to reach your goals, then you need to stop and reassess your goals and what you are doing to achieve them. Look for resources related to your issues and ask your friends about their struggles. You could have impossible expectations of yourself or not have a committed dedication to solving your problems.

Discover what matters most to you, and put all of your energy toward those things. By concentrating on those things that you cherish and appreciate, you’re less likely to be pessimistic and to brood over adverse situations that are of little consequence.

Simplify your life by getting organized. You will feel accomplished, and your mind will feel clearer. The stress caused by disorganization will also be relieved. Having everything organized and in place can calm you down.

Constantly seek different experiences. There are always new growth opportunities with new challenges. You may be able to gain a new understanding of the world and develop new talents. Look into doing things no one has been able to achieve before. Strive to create something new, rather than accomplishing something that’s already been done.

If you like to talk a lot, you might have heard that you need to zip those lips and listen more. This is true concerning self-improvement. When you are talking to yourself, be sure to listen carefully. You will have a hard time finding what your goals are if you are not listening to yourself.

Body Tells

Paying attention to your body is a good personal development practice. When your body tells you that it needs something, such as food, drink, or medical care, then it should be a priority to give it what it is asking for. By doing that, your body will perform better later on in the future. Ignore what your body tells you at your peril. If you let it down over and over again, it may get its revenge by letting you down.

Make a list of goals you wish to achieve. For example, should you want a greater amount of confidence, write about it. Next, think of different ideas and resources that could help you to achieve that goal. Then, put yourself in situations where that can happen. By tackling it methodically, you will have a much higher chance of succeeding.

Hopefully, you will find the information provided about personal development in this article useful for you and those that you care about. You will discover tremendous benefit if you are diligent in your application of these ideas. The outcome is well worth the effort that it takes to use this advice, so give it a try.

Sometimes, the incident that occurred in our past tends to hold us back in our everyday life. Talk to your therapist about using EMDR Therapy as an alternative to boost your personal development by forgetting your traumatic past.

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Originally posted 2021-03-17 19:41:42.

Herbal Remedies That Can Help Increase Your Memory

A memory that can be relied on is very helpful if you want to be successful in all aspects of your life. It can help you to learn faster, helping you to get a better job and make more money. Your memory could work much better if you are ready to start exercising it.

A time-tested way to strengthen your memory is to play memory games. The concept is similar to the way you exercise to keep your muscles in shape. With regular brain exercises and fun stimulation, you can enjoy greater mental elasticity and improved memory, along with many other helpful benefits. There is a diversity of games that are mentally stimulating. Among the best are word games, like word search and crossword puzzles.

Herbal, Remedies

Herbal, Remedies angelorosa / Pixabay

Pay close attention to help sharpen your memory. If your mind constantly wanders, you won’t properly absorb information. Choose to clearly focus on the subject matter at hand. Focusing and thinking clearly will greatly improve your memory.

Just like your muscles, you must use your brain to keep it in good shape. Puzzles are a good way to keep your brain active.

Try to get plenty of good sleep. As you might have guessed, getting enough sleep can really help both short-term and long-term memory. A tired mind has greater trouble recalling facts and figures. Try to get a good amount of sleep at night and let your mind rest.

A good way to have a good memory to recall information is to picture the things you want to remember and then recall them. When studying for a class, for instance, pay special attention to the charts and graphs in the textbook. Also look at the photographs. If necessary, you can create charts and grafts of your own to make things easier to memorize.

Herbal Remedies for Memory Loss

Memory loss can be a very tragic experience. Prescription medicines are the one of the best tools to prevent memory loss, particularly in patients suffering from dementia.

Try to have faith in your own abilities. Many people think memory diminishes as they age. That isn’t necessarily true. You can actually cause damage to your memory by anticipating memory loss. If people question things about your memory, you could eventually doubt yourself. Simply maintaining confidence in your ability to remember things can have a tremendous positive effect.

You can help your memory along by using journals and calendars. Purchase day planners and write things down. Maintain a schedule, and check it frequently. Writing things down will help you remember. Plus, if you can’t remember something one day, you’ll always have it written down. You won’t overwork your brain trying to recall lost information.

Try saying things out loud to yourself. Anytime you learn a new name, repeat it verbally. Repeating the things you hear is a wonderful way to keep that information stored more easily. If no one else is around or you really need to remember the information, repeat it multiple times.

Always get a good night’s rest. Research has shown that adequate sleep can be a major factor of memory retention. A lack of concentration will lead to a great deal of difficulty in turning present happenings into permanent memories.

Listening to classical music can aid in improving the memory. Music that is calming eases stress, and allows you to focus more clearly on the matter at hand. Try playing music while you relax in a bath, with lit candles to set the mood.

In order to enhance and maintain your cognitive abilities, you might consider taking fish oil supplements. Fish oils contain Omega-3 fatty acids, which studies indicate improves the brain’s ability to remember. It is important to get the proper dosage, so you should consult a health care professional before you take any new dietary supplements.

If you’re studying a subject that you really need to remember, you should eliminate distractions and focus on nothing but that subject. If you wish to actually learn something, and not simply recall it for a test, then the information needs to be stored into your long-term memory. Transferring new material into long-term storage can be a difficult task if you’re not focused on the actual topic.

Mnemonic Devices

Mnemonic devices can help you learn and retain important information you may not be able to otherwise. When you do this, you pair current knowledge with new knowledge that you wish to recall easily. Mnemonic devices will oftentimes involve songs, rhymes or even jokes. When utilized properly, mnemonic devices are a really fun way to work on memory improvement.

Pay attention – it will help your memory! Ask questions about things you need to remember, for instance the spelling of a new name you hear. For instance, “Is Tracy spelled with a Y or I?” Comment on the things you learn to ingrain them in your memory. Use her name several times throughout the conversation. This can be a big help in committing it to memory.

Now that you have learned some excellent memory-improvement strategies, you should no longer struggle with memory. Whether it’s remembering something minor, like what needs to be picked from the grocery, or something much more significant like when your anniversary is. Taking advantage of the techniques laid out here, you will soon see improvements in your memory and recall abilities.

Sometimes, the incident that occurred in your past tends to hold you back in your everyday life. Talk to your therapist about using EMDR Therapy as an alternative to your regular therapy to boost your personal development.

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Facebook – Facebook.com/EMDR
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Resources About EMDR Therapy

Anxiety EMDR Therapist

EMDR Therapist Directory

EMDR Therapist

Linwit Us

The Providers Dot Info

Trusted Health Providers

Brain Training Therapy Information

California EMDR Therapist Directory

Originally posted 2021-03-17 07:29:00.