Month: May 2018

Is Stress Affecting Your Relationship? Here’s How You Know

Is Stress Affecting Your Relationship? Here’s How You Know

Feeling stressed can really affect your relationship and as time goes on, it may go on to have a huge effect on your personal life. Don’t worry though, because even though your anxiety may be high, that doesn’t mean that you have to say goodbye to your love life. Once you are able to spot the signs of stress, you can easily take the right steps to prevent it from harming your relationship.
You’re Irritable
If you see everything that your partner does as being irritating then stress may be a factor here. The longer you are under stress, the more argumentative you will be and you may even lash out at your partner as well. This is a clear sign that you are under a lot of stress so the first thing that you need to do is find out what is causing this. For example, if your stress is coming from work then you need to try and limit this, or find an outlet so you can start to deal with that stress.

Your Communication Skills Go Down the Drain
When you are feeling stressed on a huge level then you may lose the ability to practice a good level of communication. For example, instead of blaming your partner for not doing the washing up, try and find out why they haven’t done it, talk to them about who is going to do it and why it needs to be done. This will help you to really find out how your partner feels and it will also boost your own level of communication as well.
Your Relationship is a Flop
If you are feeling as though your entire relationship is a flop then you may be facing a lot of

problems as a result. You can find an interesting article here if you want to learn more about that. When you are stressed, you may even start to see your relationship in a negative light and you may even think that the person who you are with right now is not good for you. This can cause you to feel really negative about the whole situation and you may even start to think about seeing other people. The important thing to remember here is that stress is the reason why you are feeling this way, and once you are able to deal with this stress, your true feelings will come to light. At this point, you will then be able to decide if that is really the way you feel.
So as you can see, stress can have a huge impact on your relationship and you really would be shocked at how easy it is for you to rectify the situation. Communication is a huge thing here, and if you are not able to communicate with your partner about the way that you feel then the whole thing will become much harder for you to deal with. You may want to consider couple’s therapy if things don’t get better, but ultimately, removing the source of the stress is the best way forward.

Source: Dr Julian Existing Website feed

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Self-Confidence Hacks: 5 Steps To a More Confident You

Self-Confidence Hacks: 5 Steps To a More Confident You

There aren’t too many people out there who are striding out in public, full of self-confidence. Everyone has doubts from time to time, even the people who outwardly look like they’re firmly in control of themselves and where they’re going in life. A lack of self-confidence isn’t always the worst thing – it’s good to doubt yourself from time to time – but there are times when it becomes debilitating, and holds us back from living the kind of life we want to live. At these moments, you need to take action. Below, we look at five actionable steps to boost your confidence.

Beware of Negative Self-Talk
You have two voices inside your head. One is positive, encouraging you to take chances, put yourself out there, and follow your dreams. The other voice is negative, always suggesting that you’re not as good as other people, or that your goals will never become a reality. To overcome self-confidence issues, you need to turn down the volume of this negative voice. They’re not real thoughts! A good method is to talk to yourself as you would a friend. Would you say all those mean things to someone you valued? Of course you wouldn’t!
Control Your Image
How we look has a big influence on how confident we feel. It doesn’t matter HOW we look, just that we feel secure within ourselves. This is easier said than done, however. A good tip is to focus on the things that you can change, because you’re not going to change your genetics. If you don’t like your clothes, work a stylist to find the types of outfit that suit your look. If you have bad teeth, then work with a company like, and get a smile you’re happy to show the world. If you don’t like your body shape, then hit the gym. In today’s modern world, there’s a solution for most any and all physical concerns.
Find a Purpose
We all need targets in our life. While it’s sometimes necessary to go with the flow, it’s important to keep in mind just how much confidence we can have if we set a goal, and then complete it to a high standard. If you haven’t challenged yourself in a while, try and find something that you can work towards. This could be an educational course, getting a new job, or taking a trip that has been on your mind for a while.
Stop Comparing Yourself to Others
No-one has everything. Some people have certain benefits and weaknesses, and other people have different ones. Human beings are so complex, that to compare yourself to anyone else is futile; you’ll never get any answers, and all you’ll do is make yourself feel worse about yourself. Focus on yourself, nobody else!
Small Victories
You’ve likely got much more going for yourself than you realize. Think of everything you’ve got in your life, and give thanks. Life is made up of tiny victories, and you’ve probably got plenty under your belt!

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Daily Changes You Can Make To Reduce Stress Tenfold

Daily Changes You Can Make To Reduce Stress Tenfold

Reducing stress isn’t just something that is going to happen by magic, or overnight. It’s something you need to work at. If stress plagues your life and you’re struggling to see a way out, you need to make sure you’re making the necessary changes. Here are some daily changes you can make to reduce stress tenfold:
Learning to live in the present moment can help you to stop worrying about the past and the future. One of the things that is a huge source of anxiety for people is worrying too much about the past or future. When you accept the past as gone and realize that the future is not here yet, you should be able to relax.
Exercise is important for a variety of reasons. Not only will it help you to increase the amount of happy hormone in your body, it’ll help you to improve your confidence, sleep better, live longer, and much more. You don’t have to try a hardcore form of exercise either; yoga or pilates can be really helpful for reducing stress. You can look at to get a feel for what pilates can do for you. Commit to a little exercise each week and it should make a huge difference to how you feel on a daily basis.
Eat Foods That Are Good For Your Body
With each meal you eat, ask yourself if you’re giving your body what it needs. It’s ok to eat a little chocolate, or a little something else of what you fancy every so often, but most of the time you should be eating nutritious foods that support your body. The foods we eat can play a huge role in how we feel. Pay attention to how you feel after eating each meal.
Get Into A Great Sleep Routine
If you’re not having enough sleep day to day, you’re going to feel stressed out. You should aim for 7-9 hours per night, but bear in mind that the actual amount you’ll need to feel great will vary from person to person. You might feel great after 7 hours, or not be able to function unless you’ve had 9. Experiment and pay attention to how you feel.
Find Relaxation Methods That Work For You
There are numerous methods you can use to reduce stress and feel better. You might like meditation, tapping, or even just taking a 20 minute nap in the afternoon. Try out lots of different techniques and see what you like best.
Stay Away From Alcohol And Drugs
Alcohol and drugs only ever make things worse. They disrupt sleep, change your appetite, and put a lot of stress on the body in general. If you want to reduce stress, they may offer very short term solutions, but they will cause more damage in the long term.
Make these changes and you should notice that you feel much less stressed on a daily basis. Leave your own tips below!

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Sooner Or Later We'll All Suffer From A Mental Illness

Sooner Or Later We'll All Suffer From A Mental Illness

You’d be surprised at how much mental health plays a part in our daily lives. It’s very difficult to admit that you suffer from some kind of mental disorder. Even just standing in front of a mirror, and mouthing the words to yourself that you have a mental disorder is tough to do. It’s almost like an evolutionary defence mechanism to not admit that in some ways you are not in touch with reality. This could be because we don’t want to sound weak, so we brush off any doubts and convince ourselves that we’re normal. The human mind is perhaps the most beautiful and intricate thing known in existence. Don’t you think such a multifaceted, multilayered being would have some or any defects? In fact, the statistics don’t lie and show that mental disorders are experienced in one form or another and at one time or another during our lives. It’s now common knowledge that 1 in 4 British people say they have suffered from a mental disorder each year. The most common are depression and anxiety, but there are other disorders that sometimes, unfortunately, fly under the radar.
Negative body image
In today’s world of non-stop media action, there’s always some new content to consume. The little computers in our pockets known as smartphones give us access to the entire world in just a couple of swipes and taps of the touchscreen. Music videos with artists and stars dressed in a sexualised fashion, movies with actors in peak physical condition and models with trimmed figures all put immense pressure on girls and boys. Girls especially are more likely to suffer from body dysmorphic disorder. This is a mental health condition where an individual worries about their body in terms of aesthetic appeal. They overanalyse and stress about their flaws, features, proportions and generally their sexual market value.
Symptoms of BDD are usually pretty openly recognised if you take the average scope of that person. They may be thinner and below their average weight. You can tell this by their bones protruding from their face and their joints. If someone is obsessively talking about their features and how they look, it’s a clear sign that their worries are more than just run of the mill body image concerns. If they spend a lot of time in the mirror studying themselves. Comparing their body to someone who they admire is another sign of not being comfortable in their own skin. This constant picking at themselves and a dislike for how they look leads to depression and suicidal thoughts. A feeling of disgust in themselves can come over them which can also lead them to self-harm.
The treatment to BDD is to undergo severe therapy and counselling. Cognitive behaviour therapy and an antidepressant medication called selective serotonin re-uptake inhibitor can be administered and prescribed to the individual. If you know someone that is suffering from BDD, it’s best to inform someone like their parents, friends, teachers and or employers. They may not ask for help by themselves, but an intervention might save them from themselves.
It has to be precise
Almost everyone in your life and yourself have at one time or another exhibited behaviour of OCD. Obsessive compulsive disorder is a very fascinating mental disorder for those interested in the field of mental health. However, for those suffering from OCD, every little thing in their life is a chore and an endlessly exhausting mental mission. The simple things in life are made incredibly complex by the need to have something or make something precise. This disorder can affect both genders and pretty much all age groups. The most common time it ascends as a dominant part of one’s personality is during and after puberty.
The symptoms of OCD are quite openly visible even if you don’t know what you’re supposed to be looking at. This is because the mental disorder requires the individual to act on their obsessive thoughts. This can be triggered by an unwanted or unpleasant thought, image, or an urge to do something over and over in their mind. The physical manifestation of these thoughts is to act out compulsive, repetitive action. For example, someone inadvertently taps or hits the tip of their feet or shoe on the floor, can feel as if their body is uneven, so they tap or hit their other foot or shoe the same amount of times on the same angle. Another example is of an OCD act is to excessively check that light switches are off. Overly make sure that the light in rooms you’re leaving is off can result in switching the lights on and off several times before you are happy to leave the room knowing they’re off.
The first step to freedom from this disorder is to go see your doctor. They will refer you to a psychological therapy service that is nearest to you or alternatively you could see a psychotherapist online via video such as the DrJulian service. It’s not uncommon to be put onto antidepressant medication, so the effects of your condition to not allow your mind to become riddled with melancholy thoughts. The psychologist will go through with you a series of questions and meeting to find the root cause of the OCD condition you have. It’s going to require patient and mental toughness to break through and eventually stop your compulsive behaviour, but everyone is curable. That’s the thing about OCD, you’re conscious of what you’re doing and you only need to climb over that mental wall you have created to stop your disorder.
A tired soul
Imagine waking up just as tired as you were when you went to sleep? It seems impossible, but that’s whatsleep deprivation feels like. Just getting two or three hours of sleep a night isn’t just not enough, but it’s physically and mentally harmful to your health. Our bodies and minds need to recharge and heal so that we can perform optimally during the day. The longer we go without a good night’s sleep, the more our cognitive abilities depreciate. Even the simplest task can become a challenge when we are sleep deprived. Sleep deprivation is a targeted health warning to drivers on the road as those who have been away for more than 18 hours exhibit the same reaction times to hazards in the road, as drivers who are beyond the drink drive limit. By this stretch of the imagination can you imagine how well you would function at your job or at school while being awake for more than 20 hours?
One of the causes of sleep deprivation is the blockage of airways. Having a swollen sinus passage can lead you to become a mouth-breather. If the back of your mouth collapses and your tongue falls little backward, this can cause you to actually stop breathing temporarily. Sleep apnea is a common cause of sleep deprivation as your body is not getting the oxygen levels it’s needs during sleeping hours. So instead of feeling rejuvenated, you actually feel no better than when you went to bed last night.
Constantly waking up in the middle of the night because ironically, your snoring woke you up, is no picnic. Thanks to your irregular sleep pattern, throughout the day you’ll be operating at such a lower level to everybody else. Depression will take over since you feel trapped. Anytime you want to go to sleep and get the rest you need, the cycle repeats itself, and you’re lucky if you can manage a couple of hours of REM sleep.
Snoring is no laughing matter, especially when you keep waking yourself up because of the noise you create. Stop Snoring Now! is a fantastic website where you can learn about the different kinds of snoring and the causes to occurrences. On the blog, you’ll find product reviews of different kinds of devices that help to get rid of snoring. There are three kinds of snoring that can be clearly identified so there’s no product that will fix all three. But since you are highly likely to only be suffering from two out of the three kinds of snoring, you can see what products would best suit your condition. There’s a lot of life advice regarding snoring such as how to help children who also have snoring issues.
You can go to your doctor to get yourself referred to a sleep specialist clinic. However, they will more than likely just offer you snoring products to help control your airways. They may offer you some therapeutic and or exercise services to help your muscle walls in your windpipe strengthen but overall the anti-snoring devices will be the end result.
Day to day we walk around hundreds and hundreds of people. Almost every single person seems normal, but underneath the well-groomed image, they quite possibly suffer from a mental health condition. Body image disorders can lead to other harmful abnormal behaviors such as not eating properly and physical self-harm. Other such conditions such as OCD may seem harmless at first, but they take a toll on the mind of the individual that cannot seem to shake it off. Who would have thought that sleeping can actually keep you awake. It certainly can if you’re a loud snorer who wakes up to the sound of his or her own airway reverberations.

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How To Handle A Public Panic Attack When You're Alone

How To Handle A Public Panic Attack When You're Alone


f you have an anxiety disorder, chances are you will generally struggle when out in public. When we’re in crowded situations, it’s all-too-easy to feel our adrenaline surge and anxiety spread through our veins.
Panic attacks are bad enough when they happen in the comfort of your own home, but when they happen in public, it’s all the more alarming. You are outside of your comfort zone, and that means your usual techniques for recovering from an attack may not be available to you. There is also the added layer of the fact you’re likely to panic even more about the fact you’re panicking in public, which means the attack may have the strength to sustain itself for longer than usual.
It’s clear that the issue of public panic attacks is one that has to be taken seriously. Read through the tips below; hopefully you’ll never need them, but if you do find yourself suffering a panic attack while alone in public, they may help you make your way through the situation.
Stop and sit down
It’s important you don’t try to carry on regardless if you feel anxiety strike when you’re in public. As you can see if you read this site here, pedestrian accidents are an all-too-common occurrence, and you are all the more vulnerable to thoughtless drivers when you are distracted by panicking. So stop and sit down as soon as it’s convenient to do so, and preferably without having to cross the road.
Ask for help (if you feel comfortable doing so)
Just having someone to tell you that you’re doing okay can make a big difference during an anxiety attack, so consider going into the nearest store or business and asking for help. You may not like the idea of doing so, but it’s important to note it might be the best decision— and the one most likely to help you overcome the attack that is so distressing you.
Alternatively, call a trusted friend or family member so you can hear a familiar voice that might help to begin to calm down.
Take deep breaths
Deep breathing genuinely can help to lower anxiety; there’s genuine scientific evidence that deep breathing is an effective relaxation technique, so it’s definitely worth a try if you have an anxiety attack while in public. You don’t have to use any special techniques like alternate nostril breathing in this scenario, either: just close your eyes, inhale for 10 seconds through your nose, then exhale for 10 seconds from your mouth. Repeat this until you feel yourself beginning to calm.
Don’t rush yourself
The worst thing you can do is rush yourself to get back up and resume your journey. Give yourself a moment to be sure you have genuinely overcome the issue. If you have to message someone you are meeting to explain you’re going to be late, then do so; being late is preferable to rushing to make it to your rendezvous point before you are ready and triggering another anxiety attack due to the haste.
And remember: anxiety is an unsustainable state, and however bad the attack feels, try to remind yourself it will end. All you need to do is give yourself time to ride it out, and before you know it, you’ll be feeling more like your usual self.

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5 Natural Ways To Keep Depression At Bay

5 Natural Ways To Keep Depression At Bay

While it would be foolish to state that depression can be cured using a range of natural remedies, there is plenty of evidence to suggest that there are a number of more natural approaches you can take to treating your mental health problems that can be beneficial. Depression is often misunderstood with people assuming that a trip to the local doctor’s surgery followed by a prescription of tablets is all you need to rid you of the ailment. However, depression is a complex disorder that requires more than pills to get to the root of the issue and try to combat it in the long term. Take a look at these more natural approaches you can take to try and keep depression at bay.

The most important aspect of combatting depression is your willingness to talk about it. The relief that people with depression feel when they finally open up and share their thoughts and feelings has been well documented and can result in a lessening of tension, fewer anger outbursts, and better sleep patterns. By talking through your emotions and issues, you can quickly come to realize that your situation isn’t as hopeless as you first thought. Bottling up your emotions isn’t healthy and can result in isolation. Make an appointment with a counselor or simply offload to your friends over coffee. They will be willing to listen and be the offloading vessel that you’ve needed for a long time.

Eat Well
It can be all too easy when suffering from depression to slip into a rut of low self-esteem. You may not wash as regularly, you may stay indoors for much of your day, and you may not eat well. Takeaways may become the norm as you don’t feel the impetus or desire to cook healthier food. However, this unhealthy convenience food will make you feel worse as your body isn’t getting the nutrients it needs. Swap the fizzy drink for fruit infused water, banish the chocolate and opt for nuts as a snack instead and scrap the fried food for salad and lean meats. By doing this, you will feel brighter, be more alert and have higher levels of energy to get up, have a shower and venture outdoors.

Be Outside
Feeling the warmth of the sun on your back is pleasant for a reason. It makes you feel good and can give you a healthy glow. By heading outside for a walk and feeling fresh air in your lungs, you may feel nature lifting your mood. Negative thoughts can fall away as you embark on some physical exercise. You may begin to think more optimistically about your life, the challenges you face and the barriers you need to overcome.

Don’t Isolate Yourself
Your friends may be all too aware that something isn’t quite right if you begin to decline invites out or if you’re never available when they call around. You must remember that your friends care about you and only ever want the best for you. As such, utilise this support network. Explain to them that you are feeling a little off key but that you’ll head out with them anyway. By doing this, you are being proactive, refusing to wallow and trying to remember the joys of being social. If heading outdoors is a step too far, invite pals around. This will make you tidy up, get a tad more organised and feel a sense of pride in your appearance and your home.

If you are struggling with your sleeping habits, this will have a negative impact on your mental health. Scrap the technology at least an hour before bed, enjoy a hot bath, read a book and forget the caffeine. By initiating new sleeping habits and trying to forge a new routine in the evenings, you may find your insomnia start to subside. This will lift your mood during the day and help you feel more stable during waking hours. If you can’t sleep, you will find your mind begin to wander to those negative places you don’t want to entertain, so it’s vital that you try to improve your sleeping habits.
While it’s still important to involve professionals and even medication at points when treating depression, it’s also important to couple this with natural approaches. By doing this, you are maximising your chances of keeping your depression at bay and leading a happier and healthier life.

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PTSD: Separating The Facts From The Fiction

PTSD: Separating The Facts From The Fiction

Post-traumatic stress disorder (PTSD) is a mental health condition that is very poorly understood among the general populace. Let’s learn more about what PTSD is, how it affects people, and the signs you need to be aware of in the aftermath of a traumatic event…
What is PTSD?
PTSD is a mental health condition that flares in the aftermath of a traumatic event. It is characterised by recurrent “flashbacks” to the event, as well as an increased likelihood of comorbid issues with anxiety and/or depression.
Do civilians get PTSD?
Yes. While PTSD is common in the military, anyone can develop PTSD, not just those who have seen military service.
What triggers PTSD?
There is simply no way to know this for sure. In the aftermath of terrorist incidents, people can suffer from PTSD if they were not even in the area of the attack— while those who were directly injured escape PTSD altogether. Proximity is not a deciding factor of who suffers from PTSD.
Even when people suffer through the exact same traumatic event, in an identical way, there is no guarantee they will all experience PTSD to the same degree. Let’s say you and two friends are travelling in a car that’s hit by a truck; you and one of your friends could be completely fine (excluding the physical injuries) in the aftermath. Despite experiencing the exact same event, the third may struggle with PTSD for years to come. There’s simply no way of predicting PTSD.
Does severity of the traumatic incident influence how severe PTSD is?
No. Anyone who suffers any kind of traumatic incident can develop PTSD. Whether it’s a suburban mom whose child goes missing for an afternoon, a truck accident victim, or someone who lives through a terror attack, they can all suffer from PTSD. If they perceived the incident to be traumatic, they can suffer PTSD as a result of it. There is no correlation between the severity of the incident and the level of PTSD they experience; trauma is entirely subjective, after all.
Are people with PTSD violent?
Not necessarily; this is an odd myth that has been popular for many years, but it’s fair to say that it has been overstated in the media. In most cases, PTSD as a condition presents without any violence at all. Violence and PTSD do not go hand in hand; the research shows that there is only a mild link between violence and PTSD, and many PTSD sufferers become more reserved and reclusive as a result of the condition – quite the opposite of the cliched portrayal.
How is PTSD treated?
Therapy and medications can be beneficial. While PTSD cannot be “cured” in a conventional sense, it can be successfully managed with the right combination of treatment.
Hopefully, you have found this primer on the realities of PTSD useful. If you believe you — or someone you know — may be suffering from PTSD, then do get in touch with a mental health professional such as using the Dr Julian service as soon as possible; they will be able to provide the advice, guidance, and support you need. Good luck.

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Lifestyle Changes That Could Improve Your Mental Health

Lifestyle Changes That Could Improve Your Mental Health

If you’re struggling with your mental health then it can be hard to make a change in your life. After all, feelings of anxiety or depression can make it difficult to find the motivation to do anything. The important thing to remember is to take small steps towards a better mental state. You might not see changes overnight, but you can make gradual improvements. In this article, we’re going to look at some lifestyle changes that could improve your mental health.
Start exercising frequently.
A regularexercise routine is a lifestyle improvement that could make a huge difference to your mental health. Physical activity has obvious benefits for your body, but it’ll also benefit your mind. Feelings of depression and anxiety can be alleviated by exercise. Working out produces endorphins in the brain, and this will improve your mental state. Once your mental health improves, you’ll find it easier to maintain your exercise routine because you’ll be determined. You just need to take the first step in the right direction.
Start sleeping better.
Another way in which you could make a huge improvement to your mental health is to start sleeping better. As discussed in the previous point, your physical health has a huge effect on your mental health. If you’re sleep-deprived then you’re affecting your health in more ways than you realise. A lack of sleep doesn’t just affect your energy levels and ability concentrate – it affects your mental state. You might experience stress, anxiety, and depression if you’ve not been sleeping properly because your brain and body haven’t been given the necessary time to recover and heal after a long day. Make sure you get a sufficient amount of sleep on a nightly basis.
Of course, if you still feel tired and depressed even when you start sleeping better then you might want to consider that there’s another reason for your poor mental and physical state. You might have an underactive thyroid or some other medical condition that’s affecting your body and mind. Perhaps you could look into bioidentical hormone replacement if a medical professional thinks that you might be hormonally imbalanced. You should see some improvement in your sleeping pattern and your mental health if you were previously struggling in those regards.
Start sharing things.
Another way in which you could improve your mental health is to start sharing things with friends and family. Make it a part of your daily routine to talk to your loved ones about the way you’re feeling. That’s the best lifestyle change you can make. If you share your thoughtsand feelings with people then it’ll help you to unburden the load of dealing with mental issues on your own. If you struggle to open up to the people closest to you then you could even see a online therapist to help you really get to the heart of your issues. It can be really hard to confront your issues, but talking is a good step towards a better state of mental health.

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