Tag: mental well-being

How To Quickly Improve Your Mood

While we’re in the midst of life’s stresses, we sometimes just want to feel happy immediately. Not only do studies indicate that cheerful individuals have many advantages in life as a result of their happiness, but happiness also just feels good.

Every area of your life is affected by your mood and mental health, from how you feel about yourself to your relationships with others and your physical health.

Though it may appear like happiness is just around the corner with a better career, a healthier relationship or a nicer house, the euphoria that comes with those accomplishments might be ephemeral. Furthermore, you don’t need to make major changes to be joyful; you can experience happiness even with doing miniscule task

There are several strategies to keep your brain and emotions in peak condition. Exercise, good nutrition, and stress-reduction strategies such as meditation or mindfulness may maintain your brain — and your body — in peak condition.

How to Quickly Improve Your Mood

Listen To Music

Music is believed to have the capacity to affect one’s mood, making it a great stress reliever. In reality, music has been utilised therapeutically in hospitals for pain management and mental well-being. Music has also been related to happiness, particularly specific genres of music, according to research. Music, particularly music with a major tone, is associated with reduced stress and feelings of enjoyment.

Incorporate Laughter In Your Life

As it’s so true, the saying “Laughter is the best medicine” has become a cliche. We know that laughing has several benefits other than improving one’s mood. Laughter has been shown to boost immunity and extend life. Laughter can not only be helpful for elevating your mood but the mere anticipation of laughter has been shown to have advantages.

Change Your Mindset

Changing your expectations and comparisons is a quick and easy approach to improve your attitude. Rather than focusing on what you don’t have, consider all you do have. There will always be those that will have more than you in some aspect of life, but so many would have less than you. Enjoy the advantages of thankfulness and shift your perspective on what you have, and you will feel happier right away.

Do a Good Deed

Many people have found that helping others makes them happy. Indeed, studies suggest that individuals who volunteer have higher levels of health and pleasure. This is believed to be true for a number of reasons. The first is that generosity itself has several advantages, including an increased degree of emotional well-being. If you are doing something kind for someone else, your attention shifts away from yourself and your issues and onto others and making them happy. A smile that you put on somebody else’s face is an infectious smile that spreads contagious happiness.

Practice Meditation

Although meditation appears to be more of a stress management strategy than one that may increase happiness, it has been shown to be an efficient approach for both. Meditation’s stress-reduction effects are well-known, but research also suggests that regular meditation can lead to higher levels of happiness.

If your attempts to improve your mood aren’t helping or you’re having difficulty giving yourself a very much needed boost, consider seeking help from a  professional therapist. If your mood has been low for much more than two weeks or is affecting your relationships, job, or education, speaking with a therapist can help.

Positive Psychology

Positive psychology is one of the newest branches of psychology to emerge. This particular area of psychology focuses on how to help human beings prosper and lead healthy, happy lives. While many other branches of psychology tend to focus on dysfunction and abnormal behaviour, positive psychology is centered on helping people become happier. Positive psychology is designed to “complement and extend the problem-focused psychology that has been dominant for decades,” explained the late Christopher Peterson, author of “A Primer in Positive Psychology” and professor at the University of Michigan, in a 2008 article published in Psychology Today. “Positive psychology is…a call for psychological science and practice to be as concerned with strength as with weakness; as interested in building the best things in life as in repairing the worst; and as concerned with making the lives of normal people fulfilling as with healing pathology,” Peterson wrote.

According to leading authorities in the field, Martin Seligman and Mihaly Csikszentmihalyi, positive psychology will help achieve “scientific understanding and effective interventions to build thriving in individuals, families, and communities.” In order to understand the field of positive psychology, it is essential to start by learning more about its major theories, applications, and history.

History of Positive Psychology

“Before World War II, psychology had three distinct missions: curing mental illness, making the lives of all people more productive and fulfilling, and identifying and nurturing high talent,” wrote Seligman and Mihaly Csikszenmihalyi in 2000. Shortly after WWII, the primary focus of psychology shifted to the first priority: treating abnormal behavior and mental illness. In the 1950s, humanist thinkers like Carl Rogers, Erich Formm and Abraham Maslow helped renew interest in the other two areas by developing theories that focused on happiness and the positive aspects of human nature.

General interest in positive psychology has grown tremendously since the concept was introduced. Today, more and more people are searching for information on how they can become more fulfilled and achieve their full potential.

Uses

Positive psychology can have a range of real-world applications in areas including eduction, therapy, self-help, stress management, and workplace issues. Some of the major topics of interest in positive psychology include: Character strengths and virtues, Flow, Gratifications, Gratitude, Happiness, Pleasure, Helplessness, Hope, Mindfulness, Optimism, Positive thinking, Resilience .

Impact of Positive Psychology

Some of the major findings of positive psychology include: Money doesn’t necessarily buy well-being, but spending money on other people can make individuals happier, People are generally happy, Some of the best ways to combat disappointments and setbacks include strong social relationships and character strengths, While happiness is influenced by genetics, people can learn to be happier by developing optimism, gratitude, and altruism, Work can be important to well-being, especially when people are able to engage in work that is purposeful and meaningful.

Potential Pitfalls

Positive psychology is often confused with positive thinking, and misconstrued as self-help tactics rather than research-backed theories. Positive thinking is a way of thinking ourselves into better behavior and greater resilience, rather than behaving our way into a different frame of mind. Positive psychology, on the other hand, is the scientific study of what makes people thrive. It focuses on behaviors that can lead to a more optimized frame of mind as well as on thought patterns that lead to more functional behaviors.

Myths about Counseling

Mental health challenges affect millions of people around the world. In any given year, unfortunately, misconceptions and myths around counselling and talk therapy often discourage people from seeking help and contribute to the stigma surrounding mental health issues. The truth is that counselling has the ability to help almost anyone with mental health concerns, social issues and personal development. But another truth is that every person is very unique – they will respond to and experience counselling differently and a method that works for one person is not necessarily going to work for someone else. If you have tried counselling before and didn’t find it helpful we encourage you to try again, with a different counsellor and/or different method.

Myth 1: Counselling is only for major issues or “crazy” people : Yes, counselling can help you through major life issues and traumas but those aren’t the only situations where counselling can work for you. Sometimes we just need someone unbiased to talk to about a situation or feelings we’re having – and that’s okay. It’s normal to seek help for problems large and small or simply when you’re not feeling quite yourself and you don’t know why. Counselling does not need to be used as a reactive measure when life gets hard. It can also be preventative and help provide you mental and emotional tools and strategies to use in future times of stress. We see physicians for prevention through annual check-ups – we can think of counselling in the same way.

Myth 2: Admitting that you need help and going for counselling means you’re weak: The concepts of weakness and vulnerability tend to get confused with each other. There is vulnerability in sharing what you’re going through and what you’re feeling, but that is not a sign of weakness. It is courageous to open up to someone. It’s an act of strength to take steps to better yourself when you’re not feeling your best. Vulnerability is not a weakness but rather a quality to take pride in, not be shameful of.

Myth 3: Counselling doesn’t help or will make the situation worse : Every person is different, and every person has different needs – the results from counselling are not going to be identical for everyone. But most of the time, counselling will provide you with support, new perspectives, and a plan to tackle your problems.

Myth 4: The counsellor doesn’t know me, so they can’t help me : When things aren’t going quite right and we want advice, we turn to our family and friends – people that know us and care about us. Having social connections is extremely important for maintaining mental wellness but our loved ones normally don’t have the skills or the objectivity needed. We’re not recommending that you turn away from loved ones or that their advice can’t be helpful, but counsellors are an excellent additional resource to guide you through difficult times. An unbiased, impartial trained professional can give insight into the situations and feelings that you’re having that you would not be able to get from people that are close to you. Professional counsellor’s training and experience can help beyond the well-intentioned advice of your loved ones.

Myth 5: Counselling takes a long time and costs a lot : The length of time, or number of sessions needed with a counsellor will greatly vary depending on many factors, such as:

  • How long you’ve been dealing with the issue
  • The severity of the problem
  • The time you need to make any necessary changes (i.e. Habits, copying mechanisms, etc.

Myth 6: Couples counselling is only for people that have problems in their relationship : Just like you need to water a plant to make it grow, or practice an instrument to master it, you also need to work on a relationship if you want it to thrive. Take the plant analogy – you wouldn’t just water your plant when its leaves are wilted and it’s near death. You would water it on a regular basis, even when it’s healthy looking and vibrant. Working on skills with your partner like communication, conflict resolution, and intimacy when your relationship is strong, is just as important as building on those skills when times are tough. Having the desire to improve your relationship with some help doesn’t mean your relationship isn’t good or that it won’ last – it means that you care enough about your partner to invest in the relationship.

Myth 7: They will blame my parents for everything : Every struggle you go through is unique. And the process to heal from those struggles is going to vary. Much of your work with your counsellor will be guided by you – the areas of your life you want to focus on: past, present and future. For some situations it can be helpful to analyze your past and see how your environment and the people around you shaped how you respond to things today. Some situations are best solved by looking at current behaviours. Regardless if you and your counsellor analyze your past or your present, the most important thing to keep in mind is that counselling is not about assigning blame, but learning how to have a healthy mental outlook and have healthy relationships with yourself and others.

Myth 8: All counsellors are the same – If you didn’t have success with one, counselling won’t work for you : You don’t “click” with every single person you meet and everyone doesn’t respond the same way to the same exact form of any kind of treatment. Counsellors and counselling treatments are no different and not every counsellor will be a perfect fit for you. That’s okay. We want you to see results from your counselling experience. When you request counselling from Calgary Counselling Centre, we ask many questions to make sure you are assigned to the type of counsellor you prefer and that you’ll receive the type of treatment that is most likely to achieve the best results. If after a few sessions the relationship with you and your counsellor doesn’t seem to be a match, you can request another counsellor. We promise, your counsellor will not be offended by this, on the contrary, they want the best for you.

Mental Health should be given Importance

In todays time with the ongoing pandemic, mental health should be the concern for everyone. It can affect every aspect of a person’s life.

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Mental illness can have a negative impact on daily life, relationships, and physical health.


This link, however, also works in the opposite direction. Mental health issues can be caused by a variety of causes, including personal circumstances, interpersonal relationships, and physical conditions. Stress, despair, and anxiety can all have an impact on a person’s mental health and disturb their daily routine.

Taking care of one’s mental health can help one’s ability to appreciate life. To do so, you must strike a balance between your daily activities, duties, and efforts to improve your psychological resilience.

Mental health, according to the WHO, is “more than merely the absence of mental diseases or disabilities.” Peak mental health entails not only avoiding active mental illnesses but also maintaining overall well-being and happiness.”

They also underline the need of protecting and repairing mental health on an individual level, as well as in many groups and societies around the world.

Mental health is essential to our ability to think, emote, interact with others, earn a living, and enjoy life on a collective and individual level. On this basis, mental health promotion, protection, and restoration might be considered a critical concern for individuals, communities, and societies all over the world.

What does mental health basically mean:


“Mental health is a condition of well-being in which a person recognizes his or her own potential, is able to cope with typical life challenges, is able to work efficiently, and is able to contribute to his or her community.“

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The early signs of Mental Disorder can be :

There is no reliable physical test or scan that can determine whether or not someone has developed a mental disorder. However, the following are probable indications of a mental health condition that people should be aware of.

1)Avoiding activities that they would typically like withdrawing from friends, family, and coworkers sleeping too much or too little

2)Too much or too little food

3)Feeling despondent

4)Having low energy levels on a regular basis

5)Using mood-altering substances such as alcohol and nicotine on a more regular basis

6)Expressing negative feelings

7)Being perplexed

8)Having persistent thoughts or memories that resurface on a frequent basis being unable to execute daily duties, such as commuting to work or cooking a meal

9)Considering harming yourself or others physically

10)Recognising voices

11)Having hallucinations

SELF HELP IS IMPORTANT

A person dealing with mental health issues will almost always need to make lifestyle modifications in order to be well.

Reducing alcohol consumption, sleeping more, and eating a well-balanced, healthy diet are examples of such adjustments. People may need to take time from work or handle personal relationship issues that are negatively impacting their mental health.

Relaxation techniques such as deep breathing, meditation, and mindfulness may be beneficial to people suffering from anxiety or depression.

Having a support network, whether through self-help groups or close friends and family, is extremely important for mental illness rehabilitation.

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TREATMENT AND CARE OF MENTAL HEALTH

Suicide prevention, the prevention and treatment of mental problems in children, the prevention and treatment of dementia, and the treatment of substance abuse disorders all have a number of successful interventions. The mental health Gap Action Programmed (MH GAP) has developed evidence-based guidelines for non-specialists to help them better identify and manage a variety of mental health conditions.

In the framework of national efforts to design and execute mental health policy, it is critical to not only safeguard and promote citizens’ mental well-being, but also to address the needs of people with specific mental diseases.

Ways To Reduce Stress

Many individuals nowadays have lost sight of their hobbies, interests, and passions as a result of their stressful lives. As a consequence, individuals suffer from stress as a result of overwork and weariness. 

Stress is really intense. It could have a detrimental influence on both your physical and emotional health. Whenever you think, your mind is in continual contact with your body. Your ideas generate feelings and emotions, which can be impacted by environmental stresses. This demonstrates how intimately the mind and body are linked, making it critical to identify the role stress tends to play in your daily lives.

Sadly, despite the evident negative impacts of stress, many individuals continue to ignore it. Nevertheless, properly combating stress requires prioritising your own needs. It’s time for action if you’d like to reclaim your rhythm after being stressed out. 

While it is difficult to escape stress in life, you can learn how to manage it efficiently. There seem to be measures you could do to help you cope with daily pressures more effectively so you can get back into your flow easily.

1. Recognize The Sources Of Stress 

One of the primary causes of stress is a hectic and unhealthy lifestyle, however this varies from person to person. Make a list of the things in your life that are giving you stress. Is it effective? Is it a personal issue? This is the first and most important step in properly combating stress. The more you understand what causes your anxiety or concern, the better you will be able to handle or combat stress.

2. Cultivate Mindfulness

When you are worried, your brain and body’s normal reaction is to fight or flee. Meditation and breathing techniques, on the other hand, have also been shown to perform marvels in terms of stress relief and perhaps even improvement in mental health. Find a few periods of solace each day when you can relax and make some time for yourself to get through your concerns and cleanse your thoughts.

3. Prioritize self-care

Why aren’t you taking care of yourself the same way you take care of your house with regular upgrades or your car with planned maintenance? Among the most essential realisations is that no one can take more care of you than yourself. Ignoring oneself makes you increasingly vulnerable towards the dangers of stress. While scheduling time for self-care, keep the following in mind:

  • While it may seem self-evident, it bears repeating: eat well, exercise frequently, and get enough sleep. Many individuals do not realise this, yet it may have an impact on how you felt during the day. If you eat poorly and don’t get enough sleep, it’s simple to notice indications of stress in your body.
  • Many individuals feel uneasy about investing money on self-care items or services. If you have troublesome skin, arrange for a consultation with an expert who can help you clean your skin. If crystals provide you a burst of mental and physical vitality, purchase that citrine bracelet and make yourself happy

4. Rise Up and Begin Moving

Getting up and moving about is among the best methods to combat stress and feel better. Although it may be tough to find opportunities for proper exercise once you have a career and a home to look after, you should make an attempt if you’d like to regain your flow. Endorphins are hormones that make us feel good while you workout. You will feel much better on the inside if you feel happy about your physique.

5. Align Yourself with Positive People

Understand that you are not alone in your battle against stress. You should surround yourself with individuals who can help you manage your stress levels in check so it doesn’t spiral out of control. Stress may cause feelings of loneliness, so make an effort to spend more time with your loved ones. 

Seek comfort and guidance from reliable loved ones. There are also several support systems available, so if you don’t feel at ease approaching anybody about your stress issues, you can always join any of them just for added help. Spend time around individuals who make you happy and do activities which bring you joy.

It can also be difficult to determine where to start when attempting to combat stress. Although stress is a normal part of life, it may sometimes become excessive and cause physical and mental issues. Joy and comfort are within your grasp—try either of these tactics and you’ll see that you can definitely battle stress and reclaim your flow!

GRATITUDE- A LIFE CHANGING HABIT

Gratitude is  the characteristic of being joyful and is the willingness to express gratitude for and reciprocate kindness. According to Harvard medical school “People express thanks for the wonderful things in their lives As a consequence of which gratitude allows people to connect to something bigger than themselves whether it’s other people, nature, or a greater force.” 

It serves as a reminder that you have enough and that you are sufficient. 

Gratitude is a life changing habit because it has plethora of scientifically validated advantages. People who consistently practice gratitude in their daily lives by setting aside time to notice and reflect on the things for which they are grateful about get endless advantages as follows:-

  • Enhances mental well-being

Gratitude has a significant positive effect on psychological well-being. It boosts our self-esteem, stimulates positive thoughts, and elevates our optimism. In an older research from 2003 it has been found out that gratitude was connected to enhanced mood. Recently, According to a study published in 2020, expressing thankfulness on a regular basis might help alleviate anxiety and depressive symptoms.

  • Immune system booster

Gratitude has been demonstrated to aid in the development of a positive attitude. Over the years various researches have been conducted which shows improved immune system and lower stress levels as a result of practicing gratitude. According to a 2004 assessment of data, stress reduces the immune response to possible physiological threats, but mental well-being can assist your body fight sickness which can be done by being thankful. 

  • It multiplies happiness and makes you a happier person 

Many researchers have found out that Gratefulness and happiness are inextricably linked. Practicing to be grateful might be a simple and effective strategy to increase your happiness. Gratitude, whether expressed or received, makes both people happier and allows them to see things in a more positive light which helps in lowering our focus on negative emotions and accepting everything about our situation if its bad and good.

  • It also helps in building better relations 

Gratitude is essential in the formation of new connections as well as the strengthening of old ones. According to a 2010 study, spouses who expressed appreciation to one another reported higher relationship satisfaction and pleasure the next day. Thus, it can be said that Gratitude might make couples feel more happy with one other in love relationships and help them in building a strong relationship with each other.

    • Boosts optimism

    It also makes a person optimistic who thinks that good things will happen. It can be concluded by seeing the result of 2018 study which states that gratitude practice might help you create an optimistic perspective if you’re not typically optimistic. A study was also conducted in 2003 on participants in which Participants felt more hopeful and positive about their current lives and the future after just 10 weeks of frequent gratitude practice.

    So, I want to conclude that Gratitude is essential for bringing about change in one’s life. It relieves tension, makes you humble, and improves the quality of your relationships. It takes away your bad energy and replaces it with positivity. I believe that everyone should master the art of thankfulness in order to witness a positive shift in their lives. It can be done by making a gratitude journal of your own, meditation and Paying attention to the small pleasures in life which will offer you a lot of delight andshall almost certainly have a beneficial long-term impact on your mental health and well-being, if practiced daily.