Health and Psychological Benefits of Forgiveness

What is Forgiveness and How-to Completely Forgive

      Forgiveness is one of the most powerful responses you can have, but the steps in forgiving someone else can be difficult too.

Almost everyone has experienced harassment or been hurt by someone. It could be a former friend, co-worker, or family member. However, venting these bad emotions can harm your health.

Forgiveness Definition

Commonly, forgiveness involves a decision to let go of hatred and desire for revenge.

You may remember the act that hurt or offended you, but forgiveness can reduce its grip on you and help free you from the control of the person who hurt you. Forgiveness can even engender feelings of empathy, understanding, and compassion for the person who has hurt you. (mayoclinic.org)

It's never easy to forgive a man or woman who has wronged you, but living through this event and remembering it over and over again can fill your mind with bad thoughts and suppressed anger. However, when you learn to forgive, you are no longer trapped by other people's previous actions and you will eventually feel free.

Forgiveness Leads to Freedom

Even if you forgive in sheer obedience to God, you will experience a great deal of energy and freedom when you do so. Bitterness is a mental prison. Just this summer, I knew I hadn't completely let go of the offense with the help of a coworker. I'm not mad, but I sure am, didn't go out of my way to chat, or show kindness like I used to. I found myself not "light" at work, and that dampened my morale.

There's so much burden, stress, and exhaustion involved when you're so adamant about not being forgiving. Revenge weighs on you, drains your energy, and offers control over individuals or circumstances that shouldn't exist in your life. Forgiveness screams at the offender, "I am out of your reach."

As you become better at forgiving, you truly learn to feel compassion and compassion for those who hurt you. And when you reach the likeness of Christ, you will pray for them. Can't say I've been there often enough, but when I start praying, then I'll understand I'm there.

Just forgive and let go of whatever is holding you back. Have a liturgy if you want. Surrender and give to God, and then never look back. If you still can't make peace with someone or circumstances, your only option is to forgive. Jesus forgave those who nailed Him to the cross, and I assume there is a detailed motive left in the Word of God. God knows the dangers that unforgiveness can cause and hopes the world will see His strength and compassion when you forgive.

Try to be understanding rather than badmouthing others. It may not lessen your pain, but it can make what's going on more understandable, if not okay. A previously critical mother or father, may also echo the voices of his critical parents or, feeling that he is not reaching his potential in life, may have expressed his frustrations and hopes through active pressure.

A friend who seems devoted to the task of looking after you, feeling inferior to you, may harbor deep self-doubt. An ex who betrayed you could also get caught up in self-sabotaging behaviors that could ruin future relationships. Understanding doesn't mean condoning painful behavior. Their problem is theirs to solve. But understanding rather than badmouthing other people can help you let go of anger and forgive.

Practical Steps to Forgive

Through trial and error, I've discovered that forgiveness is not forgetting, being able to move on without getting angry, or being held in bondage for wrongs that were done to you. So how do I face this? I simply believe that God has given us all kinds of emotions, whether healthy or not.

When unhealthy emotions arise, I give myself little time to express them, within my boundaries. I call this permitting the feeling to simply "visit". Not installing permanent residence.

What if You don't Seem to be Capable to Forgive or Don't Want to Forgive?

How much of your happiness is needed? Forgiveness is a pretty important key to maintaining happiness. It's often useful to understand if someone is trying to hurt you. The easiest way to find and keep yourself from repeating mentally painful conversations and actions is to ask. If that man or woman has accidentally wronged us -- which is usually the case -- and you question negative things about that person, it's certainly easier to let go of your grudge or hurt feelings.

Summary

Forgiveness doesn't mean that the pain isn't important, or that what the other person said or did was okay. It's not like you forgot what just happened. It means letting go of your desire for revenge, or giving forgiveness. It means making peace with previous wounds and pain. It is the capacity to choose to pass.

All of this may be easy said, but not easy to do. But forgiveness and freedom from the past can occur in a sequence of small steps from time to time.

What Is an Antisocial Personality Disorder?

Diagnosis of Antisocial Personality Disorder

     Antisocial personality disorder (ASPD) is a complex type of mental disorder, characterized by irresponsible, impulsive, and often criminal behavior.

People with antisocial personality disorder are generally manipulative, cunning, and reckless, and don't care about the feelings of others.

Like other types of antisocial personality disorder, mental health is on a spectrum, which means its severity can range from occasional bad behavior to repeated rule violations and serious crime.

Psychopaths are often considered to have a severe form of antisocial personality disorder.

What is an Antisocial Personality Disorder?

According to Wikipedia, an antisocial personality disorder is a type of personality disorder characterized by long-term neglect, or infringement of the rights of others, and problems maintaining long-term relationships.

Antisocial personality disorder (sometimes referred to as sociopathy) is a mental illness in which a person constantly ignores what is right or wrong, and disregards the rights and feelings of others.

People with ASPD tend to antagonize, manipulate or treat others harshly, or by behaving uncaringly, and unfeelingly. They show no sense of guilt or remorse for their behavior.

A person with antisocial personality disorder can break the law, and turn out to be a criminal. They also lie, behave rudely or impulsively, and have problems with drug and alcohol use. People with this mental disorder generally cannot meet obligations related to family, work, or school.

Causes Antisocial Personality Disorder (ASPD)

There is no single cause for ASPD, but the following factors can also increase a person's risk of developing the disorder:

Environment: Trauma or abuse in childhood increases the risk of developing ASPD later in life.

Biology: People with ASPD may also have abnormal levels of serotonin. Serotonin is a chemical in the brain that regulates human emotions and feelings of joy.

Lifestyle: half of the people with ASPD also sometimes have a problem with alcohol.

Genetics: There may be several genetic factors that may predispose some people to develop ASPD. However, there is no single genetic aspect that is thought to be responsible for the condition.

Signs and Symptoms of Antisocial Personality Disorder

Antisocial personality disorder can cause people to hurt other people, or even break the rules, but not everyone with ASPD is violent or aggressive.

Some research recommends that individuals with antisocial personality disorder remember memories differently than normal people without ASPD.

According to research, people with antisocial personality disorder tend not to integrate, or learn from previous experiences.

Symptoms Individuals with antisocial personality disorder:

- Starts showing signs during childhood; Such behavior can include arson, animal cruelty, and problems with authority.

- Has difficulty feeling empathy for others

- Often acts impulsively and fails to consider the consequences of their actions.

- Displays an irritable and aggressive nature that often results in physical attacks

- Frequently lies and deceives others for personal gain

- Shows a lack of remorse for destructive behavior

- Often have legal problems, due to failure to conform to social norms, and lack of respect for other people's rights

- Often have bad and abusive relationships with other people, tend to forget about their children

- Everyone is unique, so the symptoms of a personality disorder that a person experiences may be different from others, with the same condition.

Main Effects of Antisocial Personality Disorder

Criminal behavior is one of the hallmarks of antisocial personality disorder, and there is a high risk that any individual with the disorder will commit a crime, and be imprisoned at some point in their life.

People with antisocial personality disorder were found to be three to five times more likely to abuse alcohol, and drugs, than people without the disorder, and have an increased threat of premature death, as a result of reckless behavior, or attempting suicide.

People with antisocial personality disorder are also more likely to have relationship problems throughout adulthood and be unemployed.

Treatments for Antisocial Personality Disorder

An antisocial personality disorder is a personality problem that is difficult to treat. People rarely seek therapy on their own and can start therapy only when mandated to do so through the courts.

No treatment is indicated for antisocial personality disorder. Currently, the antipsychotic clozapine treatment has shown promising results in improving signs among individuals with an antisocial personality disorder.

Summary

An antisocial personality disorder is one category of a larger mental disorder. Every personality disorder is different and is treated differently. It's very important to talk to your doctor right away if you notice any symptoms of antisocial personality disorder.

Signs and Symptoms of Mental Illness in Children

Facts About Mental illness in Children

     Just like adults, many children or young people are at risk for mental health problems. Nearly 1 in 5 children suffer from a mental illness, and for some of these teens, the illness severely interferes with their day-to-day life.

According to a recent study from the American Psychological Association, children are less likely than adults to receive mental health care. Often children are expected to "grow up" from their emotional issues.

That means you as moms and dads shouldn't ignore the instinctive sense that your child's emotional health may also be at risk. Seek immediate help from a child psychologist if you suspect your child has symptoms of a mental illness such as depression. Children with mental, emotional, and behavioral disorders, may have other health or developmental conditions at the same time. Sometimes it also indicates a chronic health condition. . (cdc.gov)

Definition of Children's Mental Health

Mental health is mental health as a whole, which is seen in the way people think, regulate feelings, and behave. Mental illness is a pattern or change in a person's way of thinking, feeling, or behaving, that causes suffering, and interferes with a person's ability to behave like a normal human being.

For people with mental illness, their brains have been altered to such an extent that they are unable to think, feel, or act the way they would like. For some, this means going through unexpected and extreme emotional changes – such as feeling sad or worried more than usual. For others, it means not being able to think straight, and being unable to communicate with anyone.

Mental health problems in children are generally described as delays or disturbances in creating age-appropriate thinking, behavior, social skills, or emotional regulation. These problems irritate children and hinder their potential to function properly at home, school, or in other social activities.

Common Childhood Stress or Mental Illness?

The boys turned out to be very strong. With guidance, care, and love, children and young people can overcome these obstacles with great flexibility. We're particularly seeing this with the many pivots kids have had to take during the COVID-19 pandemic, including distance learning, social distancing, and having to live in the same area as their parents work.

However, there have been many cases where the bad times continued. Feelings of depression, anxiety, and helplessness can extend far beyond the conditions that cause them. As a parent, how do you know when your child's fears and sorrows signal something more than the subtleties of growing up?

This article will cover some of the most common childhood mental illnesses, early warning signs and symptoms to look out for, and resources you can use to help you and your child. Remember that you and your child are not alone, help is near and hope lies ahead.

Signs of a Mental illness

The following are some of the symptoms of mental health disorders in children and teenagers. If you notice any of these symptoms occurring in your child, and the symptoms persist for more than a few weeks, it is important to speak with your child and seek professional help.

Many children and youth exhibit different moods, behaviors, and thoughts at times, which can be part of childhood development. This includes:

- often outbursts angry

- getting much lower grades at school

- acting or rebelling against authority

- avoiding friends and family

- often experiences emotional changes

- Changes in sleeping or eating habits

- consume and/or use drugs a lot

- not doing the things he used to like

- constantly worry

– lack of energy or motivation

- doesn't care about appearance

- obsessed with her weight

- feel so sad

- extended risk-taking behavior

A decline in Interest in Activities

Normal things to do as a child include: developing arts, playing with friends, building sand castles, and spending time with toy trucks and dolls. A scratched knee is expected, and reading skills should be improved. However, in children with mental illness, this activity and growth factor may decrease. Things like peer struggle and distance, spending more time isolated, and disinterest in the things they enjoy, are signs that a deeper struggle is at play.

What Can You Do As Parents?

Listen to your instincts if you're concerned about your teen and child. Collect as much information as you can. You may be in a good position to understand if your child's behavior warrants special attention. Arrange to discuss it with a trained, trusted professional.

It can be difficult to tell the difference between symptoms of mental illness and the common challenges all children experience from time to time. As a parent, you can use observable behavior to help decide what action to take:

- Talk to your child about your main issues

- Circle behaviors from the list that worry you (especially those that last a few weeks or more)

- Let your child understand that you will help them solve their problems together

- Listen to their responses without interruption if you can

Where to Find Help

Don't be afraid to call if you or anyone you know needs assistance. Learning all you can about mental health is the first necessary step. Contact your child's mental health professional, health insurance, primary care doctor, or state/county mental health authority for further assistance.

How to Deal With Fear of Public Speaking

How to Overcome Fear of Public Speaking

       The phrase "public speaking" causes fear and anxiety in the minds of people who are completely insecure. Does the concept of speaking in front of a group scare you, make you sweat, and make your heart beat fast? It is possible that you suffer from glossophobia - the fear of public speaking.

Glossophobia is one of the most prevalent fears. There are many methods to increase business exposure, so why bother with your nervousness? Stepping up to the podium not only positions you as a professional at your place of business, but it also provides a simple reference and opportunity to increase revenue.

Why Do We Have This Fear?

Let's talk about how this fear comes about and why so many of you are afraid of public speaking. Understanding the main reasons can hopefully help you deal with them better.

In the book, "A Public Speaker's Confessions" by Scott Berkun, he suggests that your brain identify the following 4 conditions, which you think are extremely terrifying, in order to survive:

- In an open area and no place to hide

- Standing alone

- In front of a giant crowd staring at you

- Become unarmed

This condition makes sense, because during the early years of mankind alone, or unarmed, it was very unsafe with wild animals and other ferocious tribal members nearby.

There is a condition that is experienced while someone is speaking in public. You're alone on stage, open to a target audience watching you, unarmed and unprotected (assuming you're not hiding behind a laptop).

So, what exactly can you do to progressively work on your fear of public speaking? Here are key guidelines you can practice before, during, and after your public speech.

Don't strive to be perfect.

Fear of public speaking often stems from your own fear of imperfection. Accept the truth that no one has ever made it perfect and neither should you. You don't have to try to be a "high-pitched speaker", just be yourself. Audience will respect it

Be yourself

Nothing is holding you back more than your own personal insecurity.

When it comes to finding a topic you're passionate about, chances are that a subject you know is yourself. Talking about your personal experiences and feelings means less research, and the less likely you'll be to stumble and forget something.

Being honest and just talking about your own experiences and beliefs can be scary, but it's also liberating. You don't need to be making this up; You're just saying what you know. It can also give a strength to your presentation.

Public Speaking Tips For Your Next Speech

When you are preparing, think about your audience.

When you start preparing for a presentation, the mistake you make is to start the topic. This immediately gets you into the details — and makes it much harder to break down the walls between you and other people.

Instead, start with the audience. Before diving into information, ask yourself: Who will be in the room? Why are they there? What do they need? Be specific in your answer. Identify the needs of the audience, both spoken and unspoken, create messages that speak directly to these needs.

Get organized

When you organize all your ideas and materials, it helps you become much more relaxed and calm. When you have a clear and organized idea, it can greatly reduce your speaking nervousness, as you can focus more on one aspect at hand, giving a very good speech.(mayoclinic.org)

Visualize your success.

Close your eyes and picture yourself delivering your speech with enthusiasm and confidence. What are the rooms like? What do these people look like?

Imagine your successful presentation and activate your thoughts to help turn your imagination into reality.

Pay whatever it costs, and spend every moment having a nice conversation

Make the decision now that you prefer to analyze to talk and learn to communicate well. Willing to pay any price and do whatever it takes to reap your goals.

many people leapfrog other people in their careers by overcoming their speech anxiety. In the long run, the better you speak, the taller you are, the further you go in your business career.

Struggling to hide your fears

Trying to hide your fear will create an extra fear of being "discovered" as a nervous person. It just adds to the public speaking anxiety that you already have.

It has other bad side effects. After your speech, even if it goes well, you may not feel as successful as you used to be, because you think: "If the target audience knew how scared I was, they would expect a lot less."

Ways to Boost Your Self Confidence

Summary

Fear of public speaking is a form of anxiety that is often experienced by many people. This can range from mild anxiety to disabling fear and panic. Many people with this fear completely avoid public speaking situations, or they go through it suffering and shaking hands, and voices shaking. But with practice and persistence, you can overcome your fears.

A Simple Way to Improve Emotional Intelligence

Emotional Intelligence Key to Success Today

     Emotional intelligence fuels your performance both in the workplace and in your personal life, however it starts with you. From confidence, empathy, and optimism to your social skills and self-control, understanding and managing emotions can accelerate success in all areas of your life.

It doesn't matter what field you specialize in, whether you control a team of 2 or 20 people, or even just yourself, realizing how good you are at controlling your own emotional power is a great starting point. Absence from emotional intelligence lessons is not something we are taught or tested, so where does it come from, what is it, do you have it and is it really that important?

Emotional Intelligence Definition

According Wikipedia, Emotional intelligence or EI is most often defined as the capability to know, use, manage, and get rid with emotions. So, it is known as the ability to identify and control your own emotions and express them in a way that is respectful and helpful to those around you. Emotional intelligence also includes the ability to understand the feelings of the people around you and respond with supportive and encouraging feedback.

Why Emotions Get a Bad Rap

We all recognize expectations at a young age about how feelings should be shared or not. Many of us are stuck in paradoxical situations. We were taught how to suppress our feelings from very identical ancestors who passed down our emotions to us. For example, many of us may have been told things like "Don't cry," or "There's no need to be sad." Girls who openly express their feelings are known as drama queens.

Boys who openly express their feelings can sometimes be called sissies. This advice often comes from a good place to try to soothe or guide a child. The shared social message, however, is that we should please others by trying to avoid our feelings, or at least keep them to ourselves.

Complexity arises when we become so correct in countering and expressing our thoughts that we lose access to the vital functions they serve. All emotions, even those that are unpleasant, serve a necessary purpose. Emotions are like a smartphone ringing with an important message trying to convey. They are signals of the things that we need to pay attention to in our lives.

Consider for a moment how avoiding your emotions could hinder your ability to connect with your own needs. Understanding this is the first step towards the willingness it takes to heed their message.

Emotional Intelligence Improvement Tips

EI can be developed and reinforced. You can try some of the techniques below.

Pay Attention to Emotions.

Pause. Watch out for high tensions that, based on the body-mind connection, can alert you to your current emotional state. Try observing and feeling how you feel at any given moment.

Reflect on the Emotions of People Around You.

This is where the "other self-consciousness" begins. To develop emotional intelligence, make assumptions about your personal emotions and how you typically react to dire situations, whether they include coworkers, family members, or strangers. When you're extra aware of your usual emotions and reactions, you can start to control them.

Respond as an alternative to reacting to conflict.

During conflict, emotional outbursts and angry emotions are common. Emotionally intelligent men or women know how to stay calm during stressful situations. They don't make impulsive decisions that could cause bigger problems. They recognize that in times of conflict the goal is resolution, and they make a conscious choice to focus on making sure that their movements and words align with that.

Practice how to keep a positive attitude.

Don't underestimate the strength of your attitude. Negative thought patterns easily infect other people if someone allows them. Emotionally intelligent people have an awareness of the moods around them and protect their attitudes accordingly. They understand what they need to do in order to have a good day and an optimistic outlook. This should include enjoying a delicious breakfast or lunch, doing prayer or meditation during the day or maintaining positive quotes at their desk or computer.

How to Build Your Positive Mental Health

Remember – You Are Not Your Emotions

There are no "bad" emotions. Whatever you're feeling provides you with valuable information: either about a situation you're in, or about some event that happened in the past that you need to study and move on.

A common pitfall people experience is the feeling that they 'should' feel a certain way – that they are a 'bad person' because they feel that the thoughts they believe are wrong to express or even feel. If they are on a spiritual path, it could be even worse, as they may also feel they 'should' be above feeling that way.

Remember, how you reciprocate these feelings matters. No matter what emotion you're feeling, you still have a choice about how you act on it – and that's what matters. Assessing yourself does not make you a better person.

Tips to Get Rid of Your Shyness and Low Self-esteem

How to Get Rid of Your Shyness and be Confident

       

     Shyness can hold people back — because shy people have a tendency to stay away from crowd situations and are afraid to talk, in part because they experience a lot of chronic anxiety.

If you feel this way, don't worry, because you're not alone—four out of ten humans consider themselves shy.

But here's the real news: Shyness is manageable. With time and effort and the desire to change, it is very possible to break through.

If your shyness is severe, you may need help from a therapist or psychiatrist, but most people can work it out on their own.

What Causes People To Become Shy?

About 15% of babies are born with a tendency to shyness. Studies have shown biological differences in shy people's brains. (healthline.com)

Why are some human beings shy in social situations, while others thrive? While it's not always clear why, there are several possible explanations, which include a poor self-image, bullying, personality traits, and a lack of experience in social interactions.

Shyness can also be described as discomfort, inhibition, or awkwardness in front of other people.

For example, when you are shy, you may remain in a group conversation, but you don't speak up. You mumble minimal answers and fail to engage socially with other people.

People get embarrassed from time to time, and there's nothing wrong with that. But if your shyness is starting to bother you, or you feel like it's pushing you back, there are things you can do to work around it.

You may feel your social anxiety or even your shyness is out of your control, but it's not. There are several ways to control these feelings, no matter how intense they are.

1. Practice your smile

The physical act of smiling affects both temperament and shyness.

In short, being excited can make you smile. Smiling can make you happy too. In one study, smiling under scary conditions helped shy children curb social anxiety.

And it's not just a smile that can help turn your mood around. You can practice:

- relax muscles in your face

- proper posture

- relaxes your eyebrows

On the other hand, studies have also observed that people with social anxiety tend to smile more than people who don't have it. Meanwhile, in another study, people with social anxiety smiled more often to reflect the person they were talking to.

If you're feeling tired from using the idea of smiling more than ever, that's okay.

2. Bringing fun

Taking part in activities that you enjoy can be a great way to manage social anxiety. By focusing on things like yoga, drawing, or gardening, you can please yourself and have fun, unless you're worried about what other people think.

Sometimes you need to give your mind a break from it all. Some studies have even noted that pursuing recreation because it is enjoyable is associated with better intellectual health and proper outcomes in therapy.

And anything you do should not be for show or display. You can blog, paint, build a birdcage, or ride a bike on your own. This is your pleasure.

3. Explore your power

Take a moment to consider embarrassment from an evolutionary perspective.

If you're out, you've probably ventured out to discover new areas, find resources, and engage with other communities. If you are shy, you may want to stay close to your home to avoid potential threats.

Both roles are required. In the meantime, exploration can help you make discoveries, but it can also put you on a path of potential danger. Holding on to one place keeps you safe.

It can be very helpful to highlight your strengths instead of seeing your shyness as a weakness. Identifying areas where your abilities shine can boost your confidence, which in turn can help reduce feelings of insecurity.

Maybe you're a great animal scientist, talented artist, or passionate scientist. Maybe you are a loving listener, and your family and friends are always looking for your advice.

The world needs balance, and what higher way to achieve that stability than with an amazing personality type?

You might need more time to open up. But you have many valuable qualities, such as empathy, sensitivity, and awareness, to offer while you're at it.

4. Recognize the advantages of shyness

Maybe you're having a hard time opening up to new people right away, or you're feeling a little uncomfortable before you have to talk to someone new.

While this may mean that you're not friends, or that it's easy to find a date without the hassle that more sociable people do, it's worth noting that a little bit of prudence can't hurt.

Holding back when you meet new people allows you to learn more about them before you plunge into friendships or relationships.

It also creates extra room for confidence to grow, and having confidence is a good thing.

5. Practice Your Skills

If you decide to work on your shyness, embrace every opportunity to talk to someone else.

Talk to your neighbors, co-workers, and family members. Ask a question or share some info. Don't push yourself to make stupid or irrelevant comments. If you are too hard on yourself every time you discuss, you will never even try. Think of talking with other people as a learning experience.

Stress And Its Effects on Your Body

The Stress Effects on Your Health 

      

      Chronic stress can affect badly on both your body and mind. So take steps to control your stress immediately.

Your body is hard-wired to react to stress in ways that are meant to protect you from threats from predators and other aggressors. Threats like that are rare these days, but that doesn't mean that your life is stress-free.

On the other hand, you may face many demands on a daily basis, such as carrying a large workload, paying bills, and taking care of the family. Your body treats these so-called minor annoyances as some kind of threat. As a result, you may feel as though you are constantly being attacked. But you can always resist. You shouldn't let stress control your life.

Stress is a natural, physical and mental reaction to life's experiences. A lot of people express stress from time to time. Anything from day-to-day responsibilities like work and family to serious life activities like a diagnosis of illness, war, or the death of a loved one can trigger stress. For immediate, short-term situations, stress can be very beneficial for your health. This can help you cope with potentially serious situations.

Your body responds to stress by releasing hormones that increase your heart rate and breathing and prepare your muscles to respond.

But if your stress response doesn't stop firing, and this stress level stays elevated for much longer than it takes to survive, it could have a bad impact on your health. Chronic stress can cause a wide range of signs and symptoms and affect your normal well-being. Chronic stress symptoms include:

anxiety, irritability, insomnia, depression, headache.

Stress Affect Your Body

The immune system is an intricate group of cells and organs that protect the human body from disease and infection. The healthy immune system remains in homeostasis (balance), much like the accelerated and slowed relationship between the parasympathetic and sympathetic nervous systems that was described earlier in the section of this document related to the fight-or-flight response. Because of this similarity, the immune system is sometimes known as our "fluid nervous system."

Stress can trigger some of the cells and organs that make up the nervous system to release hormones that stimulate the production of white blood cells (which fight infection) and other disease-fighting elements. The release of this stress-triggered hormone is essential for strengthening your immune system to respond quickly to acute (short-term) injury and illness.

However, these activities are of no benefit to your health if they continue for more than a few moments. Chronic stimulation of the immune system causes the system to become depressed overall, and as a result it becomes less effective at warding off disease and infection.

Chronic stress, or constant stress over a long period of time, can contribute to long-term problems for your heart and blood vessels. A consistent and persistent increase in heart rate, as well as elevated levels of stress hormones and blood pressure, can have a negative effect on your body.

Researchers have studied that cells in the immune system release chemicals known as cytokines which act as messengers. These messengers allow cells to "talk" to one another and instruct one another to raise additional cells to fight infection. Hormone release during chronic stress can also inhibit cytokine production, thereby thwarting the body's ability to effectively coordinate the fight against infection.

Due to the decrease in these cytokines, the proliferative response of the immune system (its potential to successfully combat disease) is reduced by 15% or more during chronic stress situations. It's no surprise, then, that people who are highly stressed are more likely to succumb to colds, infections, and herpes pimples (a viral infection that causes infected people to increase sores on their mouths or genitals).

The disconnect between various immune system factors that occurs during times of chronic stress may also be responsible for triggering attacks (or new cases) of various autoimmune diseases such as Crohn's disease, psoriasis, rheumatoid arthritis, lupus, partner sclerosis (MS) and other similar conditions. An autoimmune disease is a disease in which the immune system gets confused, and starts attacking the body's own healthy cells instead of what it should be doing, which is attacking the body that causes foreign diseases.

Tips to Help with Anxiety and Stress

Once a stressor (such as an injury or illness) has been dealt with, the immune system normally secretes extra hormones that trigger decreased white blood cell production, allowing the system to relax and rejuvenate itself. This usual rejuvenating and decreasing response is delayed during times of chronic stress.

Stress Management

The good news: much of the stress you face in your day-to-day life can be managed through a variety of techniques. Some of them are quick fixes and others require a firm commitment to stress management.

When To See a Doctor

If you're not sure if stress is the cause or if you've taken steps to control stress but symptoms persist, see your doctor. Your specialist may wish to examine other potential causes. Or consider seeing a professional counselor or therapist, who will help you identify the causes of stress and work on them. (mayo clinic) Also, get emergency help right away if you have chest pain, especially if you are also experiencing shortness of breath, jaw or back pain, pain radiating to your shoulders and arms, sweating, dizziness, or nausea. These may be warning signs of a heart attack and not just a sign of stress.

Instant Ways to Calm Stress and Anxiety

How to Calm Yourself When Stressed

       

      People get worried and upset from time to time. That's a normal part of life, isn't it? But what happens when that anxiety takes over, and you can't calm yourself? Being able to calm yourself in the present moment is often easier said than done.

That's why putting a few tips into practice that you know can help you when you're feeling anxious or angry, stay calm.

No matter how zen your life is, or how well you think you can manage your emotions, there are times when a reaction is unavoidable. It is important to know a few tricks that will help you calm down immediately. You all know how hard it can be to relax when your heart is angry, but having a repertoire of tactics under your belt can help you manage your emotions, right away when you're angry.

Here are some helpful and proven tips that you can try when you need to calm down.

Practice Mindfulness

Mindfulness is the ability to be completely present in the present moment and focus on whatever you are doing. Focus on your breath and take a good look at where you are. If your mind wanders, and it will—do your best to pay attention to what the thought is, and then just let it go and return to where you were before.

Focusing on your breath and your surroundings is a form of focus that draws you into the present, and away from the wandering thoughts that may be the main cause of your stress.

A review of studies published in the journal JAMA Internal Medicine found that mindfulness meditation is very effective at reducing human psychological stresses such as anxiety, depression, and pain.

Go out

A 2002 study showed that sunbathing can increase the release of serotonin in your brain, which can improve your mood, and make you feel calmer (apply sunscreen before going out).

A 2020 research review found that spending 10 minutes outside can not only improve your mood, but also focus, and normalize your blood pressure, and heart rate. And you don't even need sunshine — just being surrounded by nature feels cool and relaxing, even on a cloudy day.

Perform This Monkey Stretch to Release Tension

In this exercise, you bring your arms (arms outstretched) in front of you, then lower your arms down. Then you bring your arms (still outstretched) out to the side, then down. Finally, you bring your hands over your head and then dive down, with your head hanging between your knees, and you hang there for a second. This exercise is very effective for releasing the tension that you hold in various parts of your body.

Listening to music

A 2013 study found that listening to music when you're feeling stressed can make it easier for your nervous system to relax once a situation is over, which means it helps you control stress and anxiety levels, even in difficult situations. (colorado.edu)

Soothing music such as classical music, or soothing sounds (such as the sound of waves crashing) can also help keep your cortisol levels low and calm your mind. If you're looking for instant relief, listening to something relaxing might be the answer.

Sniff some Lavender

The scent of lavender is more than pleasing to the nose, it can also help you relax. Several studies have shown that lavender scent can help people feel more relaxed and reduce stress. Inhaling lavender might even lower your blood pressure and heart rate, according to research published in the Journal of the Medical Association of Thailand. Carry lavender essential oil with you when you are feeling stressed or anxious.

Write

If you have a few minutes, you can also take advantage of a journal. A 2020 review published in Critical Care Nurse found that journaling seemed to help reduce psychological stress. You can write about what causes you stress, and express your emotions on the page.

Tell Yourself Something Nice

There's a reason mindfulness and meditation teach you to let go of your negative thoughts.

Break the cycle of negative self-talk by thinking about one good and true thing about yourself, such as I have a big heart. I do my best and get better every day. I am very nice.

For the rest of the day, silently repeat every time you see your mind spinning in a self-critical direction, or when you just want a little push.

Capture Your Negative Thoughts

Stopping negative thoughts is a very effective skill for slowing or stopping a disaster. Thinking "what if" If you have negative and scary thoughts, notice first that you MUST stop them, and not let them continue. In your head, scream 'STOP' to yourself — imagine a red stop sign if you wish. Replace negative and scary thoughts with beautiful and fun images you have created. For example, memories of summer vacations or swimming at the beach.

Focus on What is Right

Name 3 things that are fun right now quickly. Maybe you are sitting in a comfortable place, the sun is shining, and your pet is snuggled close to you. This is an exercise you can do whenever you see your stress level rising because allowing yourself to see what's in front of you right now helps you stay grounded at the moment. And also relax.

Use logic to challenge your fears

Feelings of anxiety and intense stress come quickly, often stemming from irrational thoughts. You may begin to focus solely on the worst possible outcome or spiral into a chorus of "what-ifs" that play into your deepest fears.

Try to come out of it by using logic, to challenge your anxiety. Ask yourself questions such as these:

- What is the evidence that this is true?

- What is the probability that what I was worried about actually happened?

- What is the probability that it will not happen?

- How do I deal with the worst thing that can happen?

- Is worrying about this going to help me?

Once you've answered these questions, you can begin to think more positively and train yourself to work through any remaining negative feelings.

Get Rid of Stress and Straighten Yourself By Pressing Your Palms

Pushing your palms in and holding them for five to ten seconds will give your body "proprioceptive input" that lets your body know where it is in space.

I like this one because it reminds me of the tree position in yoga, which is the last in a series of standing postures in Bikram yoga. The palm thrust is like a portable mini tree position that I can pull up any time to cool off.

Move your body

Exercise is a great way to relax and calm your mind, and you don't have to do strenuous exercise to enjoy its benefits. Even just walking or doing yoga can work.

Exercise helps you to get rid of negative thoughts and encourages your body to release endorphins which improve your mood, and make you feel better.

Studies have shown that physical activity can protect you, improve some mental health conditions, and reduce symptoms of depression and anxiety.

Regular exercise can significantly reduce feelings of anxiety over time, but a brisk walk outside or a run on a treadmill can lift your spirits too.

Summary

Once you've calmed down, you should be in a better position to deal with any stressful situation you're in. It's also a good idea to adopt some regular stress relievers and healthy lifestyle habits, so you can reduce your overall stress level. And you will be less affected by the stressful situations that you face in the future.

Tips to Deal with Borderline Personality Disorder

How to Help People with Borderline Personality Disorder

      A human being who suffers from Borderline Personality Disorder (BPD) tends to have big problems relating to other people, especially with those closest to him. Uncontrollable mood swings, fear, outbursts of anger, constant neglect and impulsive and irrational behavior can leave a loved one feeling helpless.

Spouses and family members of people with BPD often describe relationships as emotional roller coasters with no end in sight. You may also feel like you're at the mercy of your loved one's symptoms of borderline personality disorder—stuck until you break up or the man or woman takes steps to get treatment. However, you have a little more energy than you think.

You can transform your relationship by managing personal reactions, setting firm boundaries, and controlling the conversation between you and your partner. There is no magic cure, but with proper care and support, some people with BPD can and do get better, and their relationships can become more stable and fruitful. Sufferers with the most help and stability at home tended to show improvement and progress more rapidly than those with more disordered and insecure relationships.

Whether it's your spouse, parents, children, siblings, friends, or other loved ones with BPD, you can improve your relationships and quality of life, even if the human with BPD isn't ready to admit the problem or seek treatment.

Living with borderline personality disorder (BDP), or with people who have it -- can be isolation. People with BPD and people who live with them usually feel completely alone. Education is needed, particularly in terms of the behavior that comes with the situation.

Humans with BPD tend to lash out and attack other people, So, people living with humans who have BPD end up feeling bad about themselves.

What is Borderline Personality Disorder?

A borderline personality disorder is a mental health disorder that affects the way you perceive and feels about yourself and others, causing problems with functioning in everyday life. These include problems with self-image, difficulty controlling emotions and behavior, and unstable relationship patterns.

With BPD, you have an exaggerated concern for neglect or instability, and you may also have trouble tolerating being alone. But inappropriate anger, impulsiveness, and general emotional swings may also push the other person away, even if you want to have a loving and lasting relationship.

BPD usually begins with early adult assistance. The condition appears to be worse in young adulthood and can also slowly improve with age.

If you or someone you love has a borderline personality disorder, don't be sad. Many people with this disease get better over time with treatment and can analyze to keep life satisfactory.

Borderline Personality Disorder How To Help Someone

1. Learn About the Disease

Borderline personality disorder can be a complex diagnosis, and there is a lot of misconception about what people with BPD experience. Educating yourself about the situation, symptoms, and prognosis can help you gain a clearer understanding of what your loved one is going through. You can check about diseases online from trusted sources such as the National Institute on Mental Health (NIMH) and the National Alliance on Mental Illness (NAMI). (nimh.nih.gov)

2. Provide ongoing instruction to the people, which consists of listening, remedy, and aid to get help.

3. If you think you understand why they feel the method they do, tell them this. However, if you can't get a sense of their feelings, try to find out more from them. Talk to those whom you would prefer to understand, and ask if they can say more about how they feel and why.

4. Validate Their Feelings

A woman or man with reactions to the course of BPD and a depth of emotion that humans apart from illness often cannot relate to. It may be tempting to try to discuss them from what they feel or find irrational. The feeling is very real for people with the disorder. Therefore, putting their feelings aside, for now, is not only extremely painful, but it is also counterproductive.

5. You can provide validation besides agreeing to it. Oftentimes, without a doubt, reflecting on what they told you can be very effective. For example, you could say, "I can see that you're hurt, it shouldn't be nice to feel that way," instead of "There's no reason for you to feel this way." Listen with love, empathy, and respect. Validation is urgently needed for humans with BPD which have emerged as one of the most central factors of treatment. Making sure that your loved one feels heard can help each one you care about and your relationship.

6. Give the man or woman hope for healing, by reassuring them that the person with BPD can and does get better.

7. Validate their journey and tribulation. Tell them you understand that, for them, the journey is real.

8. Simplify the Message

Depending on their current state of mind, human BPD may also change what you announce to confirm their worst suspicions of you or themselves. A purportedly harmless statement can easily be twisted into an attack, even if it's the furthest matter from what you mean. It feels as if you are unable to contact your loved ones because illness is between you, filtering your original intentions and making conversation impossible.

9. If necessary, find out about their administrative sketches and what function you can play in helping with this. You should also ask to see their coverage plan.

10. Accept that human beings are struggling and the desire to exist may want to be broken down into smaller steps.

11. Tell the man or woman clearly what they will no longer give you (eg, abusive language, violence, threats of any kind).

12. Have sensible expectations. Throwback scanned and it did. Help them to keep a positive attitude. If the man or woman no longer responds to BPD improvement, reassure them that this is no longer implying that they will not succeed the next day.

13. Find methods for reducing your emotional reactivity. For example, think about the consideration of gaining mindfulness knowledge.

Find Support For Yourself

Learning how to deal with BPD isn't difficult enough, for either you or your loved ones. Many family members with BPD experience a deep sense of isolation, fear, and shame as they struggle to cope with the illness and it's important to make sure your desires and feelings aren't lost in your quest to help your loved one.

Take time for yourself and take care of yourself, your body, your mind, and your soul. By finding your medication and connecting with a loved one help group for people with BPD, you can get the guidance you need to manage it. The housekeeping program offered at Bridges to Recovery regularly is a useful help and is specially designed for humans like you.

With consistent and excellent assistance, the effects of BPD on people and their families and friends can be reduced. Improving your ability to respond helpfully is one of the most meaningful things you can do for someone who is struggling with BPD.