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A feared situation or object that causes anxiety will lead to the desire to avoid or escape that situation😨. Escape results in a reduction or relief from the distressing sensations associated with anxiety, but the next time the person confronts the object or situation they experience these feelings again, and thus a vicious circle develops🔄. It is argued that for fear reduction to occur, the feared stimulus must be confronted without avoidance or escape🦸🏻‍♀️🦸🏻‍♂️. Thus therapy focuses on breaking this vicious circle.🤓

It's often hard for a person to admit they're in an unhealthy relationship. They may feel it reflects negatively on them, as they freely chose to start the relationship in the first place. Unhealthy relationships can involve everything from excessive neediness, addiction, and emotional or physical abuse. It's often surprising to learn that people enter unhealthy relationships because of unconscious needs. For exemple, it may be that her father was an abusive alcoholic, and she develops a relationship with a similar man because it feels comfortable. To let go of an unhealthy relationship first involves accepting that it's unhealthy.

Having been involved in a bad or destructive relationship does not have to ruin the rest of our life. Once we can recognize our involvement in the unhealthy relationship, repent of our wrong doing, and face the affects the unhealthy relationship has had on us, we can move on with an overcoming attitude.

People often live with anxiety disorders for years before they are diagnosed and treated. If you suspect that you have an anxiety disorder, it is important to seek professional treatment as soon as possible. Anxiety disorders are treatable, and early treatment can help to ensure treatment success.

Employers, managers, and co-workers may notice a range of unusual behaviors in employees who are "in trouble" with drugs. When an addiction to a drug or drugs is involved, there is often an increase in unusual and undesirable behaviors and a change over time in grooming👔👗, health🤕, attitude👿, and other characteristics. There may also be abrupt mood swings🎭. However, be warned that none of these symptoms constitute proof of drug use. You may see these symptoms alone or in combination, sporadically or regularly.

If you detect or suspect that a co-worker is impaired at work, you must report your concern to a supervisor. The impaired worker may be reprimanded and sent home, or be given a second chance. They may be mandated to take an education or treatment program. They may be subjected to a formal monitoring program, such as random drug screenings. Even more seriously, the person's career and personal life could both be in jeopardy or they may be subject to arrest, certainly, these are not outcomes anyone should ever want to risk.🤓

The cognitive component of cognitive behavioral therapy involves actively challenging and confronting the distorted thinking and faulty beliefs that drive and maintain obsessions and compulsions. In cognitive therapy, you are encouraged to identify faulty beliefs and replace them with more accurate and realistic appraisals.

Ultimately, most people with OCD will experience the greatest benefits from a combination of medication and CBT. Both forms of treatment offer powerful benefits in the daily management of OCD symptoms.🤓

Without treatment, phobias rarely go away by themselves. Most people who aren't in treatment simply do their best to avoid their feared circumstance or object. Cognitive behavioral therapy is a very successful treatment for phobias.🤓

Adults with generalized anxiety disorder😰often worry about everyday, routine life circumstances, such as possible job responsibilities💼, health🤒 and finance💰, the health of family members🤕, misfortune of their children👎🏻☘️, or minor matters (e.g., doing household chores or being late for appointments).

Children with generalized anxiety disorder tend to worry excessively about their competence or the quality of their performance.🤓

People who are perfectionistic tend to have standards and expectations that are very difficult or impossible to meet. Although having high standards is often helpful, perfectionism is associated with having standards that are so high that they actually interfere with performance. Perfectionism is often associated with other problems, such as anxiety and depression.

Perfectionism can be a definite obstacle to success, not just due to high levels of anxiety and chronic stress, but because of times and energy spent on less important tasks. Perfectionists feel their work is never complete, never quite good enough. Because they fear disapproval and rejection more than anything, all activities tend to be equally important whether it be a simple email or a major project, and this can lead to procrastination and indecision.

Before any overt signs of psychosis appears (in a period known as the prodromal phase), people with schizophrenia and other psychotic disorders may experience some non-psychotic symptoms that are the very first signs of the disorder, lasting for periods from several days to several years, that foreshadow the onset of illness.

It's important to get help quickly since early treatment provides the best hope of recovery by slowing, stopping and possibly reversing the effects of psychosis.🤓

Adolescents engage in self-harm to get relief from life stressors or abate emotions such as anger, frustration or depression. Inflicting physical pain in the form of self-harm provides distraction from stress and feelings. Adolescents also experience euphoria when self-harming. Endorphins are released when the body is injured, resulting in a pleasurable sensation. Self-harming behaviors can become addictive.

Even if a parent or teacher suspects that someone is self-harming, it is still important to be as nonjudgmental as possible in persuading him or her to open up. Not only does this apply to the self-harming but also to the issues that may have led to the self-harming in the first place. Even though this can be especially hard for parents, it is important to avoid emotional confrontations if possible and get the self-harmer to agree to see a professional.

Everytime we speak💬, we communicate by using 1 of these 4 styles. Assertive is the only one of the 4 communication styles that is considered a healthy and protective way to communicate.

The style we choose generally depends on what our past experiences have taught us will work best to get our needs met in each specific situation🤓. Understanding these 4 communication styles will help you learn how to react most effectively when confronted with a difficult person😫. It will also help you to recognize when you are using manipulative behavior to get your own needs met.😉

Most of us use each of the 4 communication styles at different times with different people in different situations.

✔Working with a therapist to improve your assertive communication skills and practice assertiveness techniques can help to ensure your needs are heard and met more often.

Mental illness is just that an illness, not weakness. The strong are the ones who ask for help.

Mental illness is just like physical illness. It's a time when a part of us _ in this case, our brains _ stop working the way we want them to. It's no more a weakness or a failing of the person than having a cold is a failing.

The CAGE questionnaire has good sensitivity and specificity for alcohol abuse in general🍺, though is less sensitive to early problem or heavy drinking.

People who are truly addicted can come up with an endless variety of reasons and justifications for the bad consequences of the addiction and also with reasons why the label "addicted" doesn't apply on their case. So if you are worrying about a family member and show him or her the CAGE questionnaire, don't expect to get honest answers. But if you wondering if you yourself have a problem with addiction, you probably know the answers deep down.😎

It's not easy to stop drinking when you're addicted. But the sooner you realize you have a problem, the better⏳. If you feel a friend or someone you know has a problem with alcohol🍷, or if you suspect that you have a problem with alcohol, get professional help from a psychiatrist or psychologist.🤓

Obssssive-compulsive disorder (OCD) is characterized by obsessions and/or compulsions that are time-consuming, distressing, and/or interfere with normal routines, relationships, or daily functioning.

⛧Obsessions are persistent, unwanted thoughts, images, or urges that intrude into a person's thinking and cause excessive worry and anxiety (e.g. thoughts of becoming ill or images of a loved one dying). Consequently, the person attempts to ignore, suppress or neutalise them with some other thought or action.

⛧Compulsions are covert mental acts (e.g. praying, counting, repeating words silently) or overt behaviors (e.g. hand washing, ordering, checking) performed repetitively to relieve or prevent the worry or anxiety generated by the obsession. They often have the intent of magically preventing or avoiding some dreaded event, such as death, illness, or some other perceived misfortune.

☛OCD was once considered a hopeless, untreatable psychiatric illness, but the last three decades have brought huge progress in the effective treatment of OCD. Considerable clinical and scintific evidence has demonstrated that Cognitive Behavioral Therapy combined with medications can be an effective treatment.🤓

Affirmations used in a psychological and healing context are statements specifically designed to program a desired feeling or behavior into your subconscious mind.

The continued process of pushing the negative attitudes out of your mind with your personal power and then repeating the new, positive affirmations is the main key to reprogramming the subconscious mind.

🌟Check in with yourself before checking in with the world:
Read your affirmation before reading your emails, watching the news, scouting social media, or responding to outside requests.

🌟Practice daily:
Affirmations said with repetition and heart can affect reality.

🌟Check in with your willingness:
Real and sustainable progress _in your perspective and your patterns_ only happens if you are willing. If an affirmation doesn't feel as natural and true as you would like it to, try incorporating the word WILLING or LEARNING to make it more fitting. For instance: "I am WILLING to believe..." or "I am LEARNING how...".

🌟Cristallize the message:
To help the affirmation root deeper, set up reminders to live into it. Put it in your phone as a notification, write it down in your planner, leave notes around your home or office, or tuck one into your pocket or purse for reaffirmation throughout the day.

Happy New Year 💙🎉

For most people holidays are times of love💞 and joy🎉, but for many, these holidays are times of great sadness and anxiety❗

The feelings we experience at these times stem from childhood events 👦👧 or past experiences. Lucky people had loving families and good times, but unlucky people had bad experiences during the holidays. The lucky ones will remember the feelings of joy and love, but the unlucky ones will remember the feelings of sadness, anger or envy.

Because of the emphasis given to these holidays by our society, the triggers are all around reminding of the past. Amongst the triggers are shopping🛍, music🎵, TV shows📺, movies🎬, etc. These triggers re-ignite the old feelings, both good and bad, and cause a re-experience of the past feelings.

The holiday blues are a familiar phenomenon for most of us and may be hitting folks extra hard this year.

Because of the COVID-19 pandemic😷 and the deepening socioeconomic crisis💰, many individuals are already overwhelmed with stress, fear, and anxiety. This global crisis greatly contributes to a person's declining mental health, which subsequently affects their overall health and well-being. With pandemic stress coming into the picture, this year's holiday and winter season will be nothing like we've experienced before.

All of the reactions and emotions, including sadness and joy, are quite normal and universal, and do not usually result in a clinical mood disorder. ⚠However, when these mood states are exaggerated, persistent, and recurrent, when they occur in the absence of any environmental event or stressor, and/or result in significant social, occupational or interpersonal impairment, they rise to the level of a clinical disorder.

✔Finally, keep in mind that it is okay to seek support, specially if the negative feelings persist. It is a tough festive period for everyone right now, and acknowledging your emotions may help you cope. 📣Talk about it with trusted friends or family members, or even a mental health professional. Consider yourself a top priority and engage in self-care activities that will improve your state of mind.🤓

Merry Christmas beautiful people💙

It's not wrong to feel angry. Anger😡 is a normal emotion, a natual response to feeling wronged, offended, threatened or attacked in some way.

The problem is it's easy to become irrational and illogical when you're angry because the anger has overwhelmed and shut down your rational mind🤓. So, whatever your anger is about, it can cause you to do things you will regret.

When you're angry you lose control, you are no good to yourself or anyone else. If you are cool, calm and collected, on the other hand, you will be ready and able to think clearly and respond appropriately. So, you need to reduce the possibility to losing control and increase your ability to think more clearly. A mindful response can occur in the same time as an angry reaction, but the outcome will be totally different.

Using mindful techniques won't mean you never get angry, but they are a good start to slowing everything down and giving you a chance to think more clearly and then respond more appropriately.

Source: Hasson, G. (2015). Mindfulness pocket book: Little exercises for a calmer life. United Kingdom : Capstone Publishing Ltd.

Thought-stopping✋ is best used when the thoughts start, but not in the middle of the process.

This technique is a way for you to combat a distressing thought💭 which appears at a time that you can not do exposure, such as in the middle of a meeting with your boss 👩‍💼👨‍💼 or in the middle of a party💃.

The use of thought-stopping for your distressing thoughts is only temporary⏳. In a later time during the day, you will need to come back to the thought for challenging and COGNITIVE RESTRUCTURING.😎

People with serious mental health conditions are at high risk of experiencing chronic physical conditions.
People with chronic physical conditions are at high risk of developing poor mental health.

Our minds and bodies are connected🔗, and it is difficult to have a general sense of well-being when we do not balance physical and mental health.⚖

Regular exercise🏃‍, a balanced diet‍🍎, proper sleep💤, and cutting down smoking, alcohol, and drug use are vital to physical health and mental wellbeing.

Compulsive buying🛍 refers to chronic, often excessive, repetitive purchasing as a response to negative psychological states (e.g., depression, tension, anxiety, or boredom). The compulsion to buy arises not out of need, but out of uncomfortable emotional states that compel individuals to buy excessive amounts of produts, thereby leading to short-term gratification, but which ultimately results in harm to the cunsumer and others. Compulsive buying can interfere with social and occupational functionings , and often results in serious financial problems💸.

Common signs and symptoms include:
👜 Shopping or spending money as a result of being disappointed, angry, or scared;
👜 Shopping for a "pick-me-up". Shoppers buy to get a high or a "rush" just like a drug or alcohol addict;
👜 Spending habits causing emotional distress or chaos in one's life;
👜 Having arguments with others regarding shopping or spending habits;
👜 Feeling lost without credit cards;
👜 Buying items on credit that would not be bought with cash;
👜 Spending money causes a rush of euphoria and anxiety at the same time;
👜 Feeling guilty, ashamed, embarrassed, or confused after shopping or spending money. Many purchases are never used;
👜 Lying to others about what was bought or how much money was spent;
👜 Thinking excessively about money;
👜 Spending a lot of time juggling accounts and bills to accomodate spending.

Bridge-burning refers to actively removing the means of acting on your urges to act on harmful behaviors. The concept of bridge-burning recognizes that relapse into harmful behaviors happens more easily when there is the immediate opportunity to act on impulses. Eliminating the opportunities and/or inserting barriers between urge and action will result in more opportunities to practice skills.

➡Discuss, identify, and assess with your psychotherapist about internal and external triggers for urges.🤓

Children of narcissistic parents typically feel "never good enough". They feel like they never measure up. They often feel hurt, humiliated, and angry due to the unrealistic demands and control of the narcissistic parent. They may desperately try to please the narcissistic parent, alternating with giving up or even open rebellion.

A narcissistic parent often chooses a "favorite" child who is expected to be a mini-me clone. The narcissist puts a lot of extra pressure on this child to perform and meet the narcissistic parent's hopes and dreams. This child may also get a lot of special treatment; for example, being given adult privileges without responsibilities, special presents, bending of the rules, but also being controlled, overprotected, and expected to merge their identity with the parent.

The only behavioral addiction included in the DSM-5 is gambling.

Distortions in thinking (e.g., denial, superstitions, a sense of power and control over the outcome of chance events, overconfidence) may be present in individuals with gambling disorder. Many individuals with gambling disorder believe that money is both the cause of and the solution to their problems. Some individuals with gambling disorder are impulsive, competitive, energetic, restless, and easily bored; they may be overly concerned with the approval of others and may be generous to the point of extravagance when winning. Other individuals with gambling disorder are depressed and lonely, and they may gamble when feeling helpless, guilty, or depressed.

Patients with generalized anxiety disorder (GAD) worry about matters that may seem minor or unrealistic, but they also worry about health of loved ones, marital relationship, performance at work or in school, and so on. Patients tend to overestimate the probability that events they worry about will happen. The worry themes are not unusual or odd in themselves, as many people without GAD do worry about similar things. Therefor, for the conceptualization of pathological worry, it is more important HOW people worry rather than what they worry about.

Patients with GAD are preoccupied with worrying to the extent that they find it difficult to distract themselves, focus on something else, and fully experinece or enjoy their lives.

The more time⏳ invested in an unhealthy relationship👫, the more it is difficult to leave. Any type of relationship that you put time into is difficult to live.

A lot of times, when people enter unhealthy relationships, they don't even notice the choices they are making. Perhaps the main issue is they don't even know what normal is. This is very common among people coming out of corrupted families with unhealthy behavior.

Relationships are not one sided, so when something is unhealthy, there are often two people that are held accountable. Granted you are not responsible for another person's actions, but you are responsible for your actions and reactions.

You are your own responsibility. So it is up to you to recognize when you are feeling weak and need to seek support for strenght. You will still have to do the personal development work to repair yourself, but it helps just knowing that support is there when you need it.🤓

Source: Hauslendale, M. (2013). Recognize unhealthy relationships: Guide to healthy love & self discovery. USA : Hauslendale Publishing.

Deliberate self-harm refers to an intentional act of causing physical injury to oneself without suicidal intent.

Triggers for self-harm are subjective and variable clients are encouraged to keep a record📒 of self-harming behaviors in order to explore triggers and practices around the self-harm. Understanding the functions of self-harming behaviors and whether they are primarily intrapersonal or interpersonal allows for the development of replacement skills that are as effective as the self-harming behaviors in reducing distress. Moreover, knowledge about the triggers and practices related to self-harming behaviors aids in recognizing patterns that can be disrupted to reduce self-harm.

If you want to stop harming yourself, get rid of anything you typically use to harm yourself, or do something to make it harder to get to these items on the spur of the moment.

These are SOME helpful skills you can use to manage urges to harm yourself. Discuss skill options and select skills carefully with your therapist and practice them over and over again.🤓

Studies report very high levels of certain psychological symptoms in the first few hours to days after a very frightening or life-threatening event. Such acute stress reactions are normal and are charachterized by reports of high levels of emotional numbing, a sense of reduced awareness of ones surroundings, derealization, and depersonalization. Most people report insomnia for at least the first few nights after such an event, they feel very on edge and over-aroused, and go over and over what happened to them.

Psychological first aid (PFA) is not designed to specifically prevent the development of post-traumatic stress disorder (PTSD); it is designed to reduce the initial stress caused by the traumatic event and hopefully optimize seccessful adaptation to both short- and long-term functioning. Most people are able to deal with their traumatic experiences well, and it is uncommon for people to develop PTSD even after a major traumatic experience.

Most individuals experiencing acute mental distress following exposure to extremely stressful events are best supported without medication. All aid workers and especially health workers, should be able to provide very basic psychological first aid (PFA). PFA is often mistakenly seen as a clinical or emergency psychiatric intervention. Rather, it is a description of a humane, supportive response to a fellow human being who is suffering and who may need support.

Any of the above, and more, can be done mindfully. Choose one or two activities as part of your daily mindfulness practice.

Mindfulness is about returning your attention again and again to whatever is going on for you right now - but in a special way: without arguing with reality. By dropping that argument you learn to appreciate what is there to be appreciated and you enhance your ability to see what needs to be changed.

Source: O'Morain, P. (2014). Mindfulness on the go: Peace in your pocket. London : Hodder & Stoughton Ltd.

Binge-eating disorder is one of the newest disorders, officially recognized in the latest edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5)📘.

Most binge eaters don't binge on healthy foods, although some try without much success. Sugars🍰 and fats🍔, in obvious or hidden forms, are well-known to affect physiology and brain chemistry, which may drive the urge to continue eating long after satiation.

Other things that aren't strictly articulated as part of the clinical criteria for binge eating disorder but that often occur include:
🍩Eating in bed or in other inappropriate
places such as a bathroom;
🍩Eating standing up in front of the
refrigerator;
🍩Eating directly out of boxes;
🍩Eating in the car and while driving.

⚠Don't try to diagnose yourself. You probably know a lot about binge eating, but no matter how much you read in books, research on the Internet, or consult with other people, you're not in a good position to decide whether you suffer from binge eating or any other form of disordered eating.

Seek professional help if you want to stop binge eating🤓.