Frequently Asked Questions Depression And Tiredness

Tiredness stems from a wide variety of reasons. For many who work out in a gym and go all out in a nine-to-five job, physical tiredness is a usual feeling. Others who take the challenge of doing math and academic tasks all day may experience being exhausted mentally. But did you know that a prevailing mental health condition may also cause episodes of unexplained tiredness? Check depression.

Source: pexels.com

Depression is a mental health condition that often causes loneliness and a general feeling of sadness or anger. And most of the time, the mood changes brought about by depression may interfere with a person’s way of life in various ways.

Today, depression has become a common disorder for many people. According to CDC, an estimated 8.1% of people living in the US, especially those 20 years old and above, had at least a 2-week persistent episode of this disorder. This data covers 2013 and 2016.

While depression and tiredness may differ in terms of their medical definition and underlying effects, these two may also be related.

One primary symptom of depression is constant fatigue or the feeling of being worn out.  A recent study explained that fatigue is felt for at least 90%of people experiencing Major Depressive Disorder (MDD).

A lot of factors cause this bidirectional relationship. Sleep disorders, which are normal in many people with depression, can typically be attributed to a feeling of exhaustion. Insufficient sleep or poor sleep quality may cause a decrease in energy and, consequently, fatigue.

Stress among people with depression links to the occurrence of fatigue and tiredness. Chronic stress can alter the levels of neurotransmitters, such as serotonin and dopamine. Neurotransmitters play an important role in mood regulation and overall energy throughout the day.

In some cases, antidepressant medications taken by individuals diagnosed with depression may also trigger tiredness. While this medication shifts a patient’s mood towards a more positive note, it may also cause tiredness and fatigue.

If you’re interested in learning more about how depression might be related to your unexplained tiredness  or fatigue, check out the comprehensive list of FAQs provided here below:

Why do I feel so tired all the time?

There could be a number of different reasons for you feeling tired all the time. Sometimes, it could even be the obvious reasons we overlook because we do not even think it could affect us this way. One reason is vitamin deficiency. You should make sure that you are all stocked up with the right vitamins and minerals that your body needs.

Another reason could be stress. You might be overworking and overthinking, leading to stress, no sleep, and a poor diet. This could also be caused by illnesses such as diabetes, depression, and chronic fatigue syndrome.

Can mental illness cause fatigue?

Yes, specific mental illnesses such as depression can cause a person to feel tired as if they had just lost all their energy without them even doing anything in the first place. For severe cases of depression, it causes the person to feel so tired that they would have a reason to stay in bed and not participate in a daily activity, which only furthers a person’s depression. Make sure that you can consult with a doctor when your fatigue becomes chronic because although it might not be depression, it might be something else that is causing your fatigue.

Can stress and anxiety make you feel tired?

The answer is yes. One of the symptoms of anxiety is fatigue or feeling tired. This may be surprising for some because anxiety is usually associated with high energy levels or hyperactivity. Although, some people might experience fatigue after they go through anxiety attacks, and for others, the fatigue could be chronic. Stress also makes you feel tired because you are constantly pressured and overworked, that you are unable to eat or sleep properly. This disrupts your body’s natural patterns leaving you feeling tired.

What are the side effects of being tired?

Feeling tired is a normal thing for everyone. At some point, we all would feel tired, especially after a long day. This is only a sign that our body needs to just rest and recharge. When we are tired, we could expect various side effects ranging from emotional, physical, and mental issues. You will be experiencing sore muscles, impaired decision-making, moodiness, appetite loss, poor focus, low motivation, and hallucinations.

What are the 3 types of fatigue?

We all feel tired at some point. However, there are three types of fatigue that you should know about so that you know how you could cope with it. First is Transient fatigue, which is acute fatigue caused by too many waking hours in one to two days. Second, Cumulative fatigue, where there are repeated mild restrictions to your sleeping patterns, and third is Circadian fatigue which refers to the lower performance during a specific time during the night, referred to as the window of circadian low.

Source: pexels.com

What Vitamin do you lack if you are tired all the time?

There could be a number of different reasons for feeling tired. One of them is for vitamin deficiency. You might be lacking the following vitamins: vitamin D, vitamin B-12, iron, magnesium, or potassium. The best way to handle this is to increase your intake of food rich in the mentioned vitamins and minerals. Another way to resolve this is to consult with a doctor to identify what specific vitamin you need more of.

Why is my energy so low?

Several factors can affect your energy levels, depending on your lifestyle. Your sleeping patterns, eating habits, exercise, and your daily activities could affect your energy levels. Apart from this, you might have low energy levels due to a medical condition that you are not aware of, such as low testosterone or even depression. Another cause for your low energy levels is your mood and stress. You might be drained by your overworking, and you might even be pushing and pressuring yourself a little too much than you should be.

How can I boost my energy level?

According to Harvard University, there are many ways for a person to boost their energy levels. However, the following are found to be most effective when attempting to boost your energy levels. First is so you can control your stress, make sure that you lighten your workload. Apart from that, make sure to exercise and keep your body healthy by avoiding smoking and too much alcohol. Ensure that you get the right amount of sleep and are eating properly with regular drinks of water.

What vitamins should I take if I’m always tired?

You should try to increase your intake of food or juices that could help with your vitamin deficiency. So try and up your Vitamin D intake, Vitamin B12, iron, magnesium, and potassium. This will help you regain your energy levels, and it just might stop your body from feeling tired all the time. You can also try to take multivitamins that could also help with your vitamin levels.

How do I stop being tired and lazy?

There are times when we all feel lazy at some point in our day or our life. It is normal to have lazy days once in a while, but when it goes beyond that and laziness starts to become a regular thing for you, it becomes a bad thing. What you can try to do to avoid being lazy, make sure that you avoid all distractions. This can help you create a plan and for you to now start talking to yourself more positively. You can also try to use your strengths to your advantage, and you can acknowledge your accomplishments as you go.

How do you fix fatigue quickly?

Fatigue could be caused by many different factors that could be treated in a lot of different ways as well. So make sure to identify the source of your fatigue, and this way, you can find a way to fix it. If it is caused by vitamin deficiency, increase your intake of vitamins and minerals. If it is caused by stress or mood swings, take a step back, breathe, and relax. If your bad sleeping habits cause it, make sure you can change it up and stick to a specific pattern that helps you rest better. Different factors causing one problem can also have different solutions.

What is a natural energy booster?

The best way to naturally boost your energy is to exercise. Whenever we exercise, our oxygen-enriched blood surges through our body and to different parts such as our brain, heart, and muscles. So if you try to squeeze in at least ten minutes of exercise into your day, you can keep your energy levels at a good level.

Why am I always tired and have no energy?

A number of different factors could cause your fatigue. This could be because of your bad lifestyle habits such as wrong sleeping patterns, bad eating habits, chronic stress, mood swings, and even vitamin deficiency. However, this could also be caused by medical issues such as depression. One of the symptoms of depression is chronic fatigue so if this becomes an issue, make sure that you consult with a doctor.

What illnesses can cause extreme fatigue?

There are a number of medical issues that could cause fatigue. From physical illnesses to mental illnesses, there could be different issues that result in extreme fatigue. One of these illnesses is depression, where you might feel too tired with very low energy levels. Whatever the case may be, make sure to consult with a doctor to get the help you require.

Why am I still tired after sleeping?

This might be because your body is still lacking the rest that it requires, or maybe it could be because your body lacks the vitamins that it needs to fully sustain your body’s energy levels. This could also be because you are too stressed that your mind still does not rest even when it needs to rest. You can also try to consult with a doctor to identify the root cause of this issue properly.

Why do I feel so tired, and my body hurts?

There is a medical condition referred to as Chronic Fatigue Syndrome or CFS. This condition can cause you to feel overly exhausted, and it can even make you feel weak even when you get more than enough sleep or rest. This condition can also cause insomnia, and because of this, your body does not feel as if it has fully rested.

Conclusion

Depression and fatigue are difficult conditions to experience or feel. These unpleasant symptoms may even interfere with people’s everyday work and life responsibilities. With that, it is essential to prioritize urgent medical help. Depression-linked fatigue must not be ignored because it can lead to panic attacks or substance abuse.

Source: pexels.com

If you have been experiencing recurring episodes of tiredness despite having no underlying medical condition, visit the nearest healthcare institution. It is impossible to diagnose any particular condition, like depression-linked fatigue, without professional help. Diagnosing may entail health-related questions, lab and physical exams, or assessment of overall symptoms. 

Treatment for these conditions requires consistent therapy sessions with a licensed healthcare provider. Your therapist may accustom you to various therapy techniques to find what would fit your choices. Some recommendations may include changing the sleeping pattern and work lifestyle. They might also suggest doing light meditative activities such as yoga and stretching. Moreover, they might also recommend a diet or meal plan. 

A psychiatrist may also recommend taking medication such as antidepressants or mood-stabilizing medicines to supplement your ongoing therapy. Scheduling with a doctor can also help determine if you have an undiagnosed health condition other than your depression. At times, underlying conditions may contribute to feelings of fatigue.

Being cured for both conditions may take time, but it is always possible. With early diagnosis and consistent adherence to medication options, in no time, you can enjoy the proactive and healthy life you always wanted. Cooperation and developing a good relationship with your preferred healthcare provider can also be beneficial. It can serve as motivation to go back for therapy and consultation follow-ups.

Frequently Asked Questions About Depression, Psychology, And Treatments

frequently-asked-questions-about-depression-psychology-and-treatments
Source: pexels.com

When I was growing up, my parents would always ask my teenage cousin Liza to babysit me whenever they would go out. I knew her as the daughter of Mom’s second cousin. I saw her as the big sister that I never had, so I loved having her around. She taught me how to braid my doll’s hair and helped me with my homework. I also liked that she was not afraid of bugs and would stand up for me when I couldn’t.

Despite that, I noticed something unusual. Liza would agree to go to our house anytime, except when my mother’s siblings were visiting and staying at our home. If she was my cousin from my mother’s side, then it could only mean that my uncles and aunt were hers, too, right? I remembered asking Liza when I was still in elementary school, but she became closed off and said that I was too young to understand, so I did not push it.

 I was already in middle school when I overheard my mother talking to another cousin of mine. Her name was Sidney, and she was the daughter of Mom’s sister, who died in a car accident years ago. I was close to her, but she was already working, so we rarely saw her. On that particular day, though, they were discussing Liza’s college plans.

“Where is Liza planning to go to college?” Mom asked.

“I told her to come to my alma mater, but she wanted to go to the East Coast,” Sidney replied.

“I see. And is she getting a scholarship?”

“She’s trying, yes. But I told her I could pay for her college tuition and dorm,” she uttered.

“You are very nice, dear,” Mom said.

“I’m just doing my part as her sister.”

Talk about mind explosion. Liza and Sidney were sisters. But they have different surnames and parents. How is that possible? I waited for Sidney to leave before asking my mother about it. She refused to tell me anything at first, but she eventually gave up the information when I said I would ask my cousins instead.

frequently-asked-questions-about-depression-psychology-and-treatments
Source: pexels.com

“Here’s the thing,” Mom started, “Liza and Sidney are half-sisters. They have the same mother – my sister – but she gave up Liza for adoption because she did not want her husband – Sidney’s father – to see the result of her infidelity.”

“Do all the adults in the family know about it?” I asked.

“Yes.”

“It seems that Liza also knows. However, why won’t Liza bond with them?” I prodded.

Mom seemed super uncomfortable as she said, “My siblings are in denial about Liza’s existence. They won’t acknowledge her as family, especially if old friends would come by. I heard there were even times in the past when they would tell Liza to hide in the room if new visitors arrived at the house.”

Years later, Liza moved to another state and mostly connected with Sidney and her adoptive parents. We found out that Liza developed depression due to the childhood trauma she suffered from being hidden due to her birth nature.

What is the definition of depression in psychology? 

Depression is a type of mood disorder that causes a person to experience prolonged sadness and worthlessness. It can take a few days or months before it goes away, depending on how fast the individual realizes the problem and seeks mental help.

What are the three forms of treatment for depression? 

  • Cognitive-behavioral therapy
  • Interpersonal therapy
  • Psychodynamic therapy

What are psychological treatments? 

Psychological treatments refer to various forms of therapy that allow mentally troubled individuals to connect with mental health professionals who can help them understand their issues.

frequently-asked-questions-about-depression-psychology-and-treatments
Source: pexels.com

How does music therapy work with depression? 

Music therapy works by serving as a calming agent to people suffering from depression. The more individuals listen to music that they enjoy, the less they feel pessimistic, sad, and worthless.

What is the cause of a feeling of depression in human beings? 

Depression is the result of a combination of factors that affect humans. That includes (but is not limited to): genetics, environmental changes, way of thinking, and biology.

What are the four types of depression? 

  • Dysthymia
  • Seasonal affective disorder
  • Bipolar disorder
  • Persistent depressive disorder

Does depression count as a disability? 

Yes, depression counts as a disability.

How do I know if I’m bipolar? 

Mania and depression are two of the primary symptoms of bipolar disorder. When you feel sleepless and hopeless or impulsive for an extended period each time, you may have this condition.

What is the difference between mood disorder and depression? 

A mood disorder is a psychological issue that causes a person to experience an amplified level of sadness, happiness, irritability, impulsivity, and various emotions. Meanwhile, depression is one of the few mood disorders characterized by hopelessness, lack of energy, physical pains, etc.

What is the number one cause of depression? 

Experiencing prolonged changes may be the primary cause of depression. When an individual loses a loved one or significant source of income, gets uprooted, or deals with other issues, they may feel depressed.

What is the result of depression? 

Depression can make you irritable, lose or gain excessive weight, and hopeless. Unfortunately, some succumb to their suicidal thoughts and end up taking their own lives.

Which type of depression is the most common type of mood disorder? 

Clinical depression is the most common type of mood disorder. According to studies, 6.7% of adults in the United States have been diagnosed with this condition.

frequently-asked-questions-about-depression-psychology-and-treatments
Source: pexels.com

What age group has the highest depression rate? 

People experience depression the most between the ages of 18 and 25.

Can a neurologist help with depression? 

The answer is yes and no. Yes, a neurologist may be able to help by prescribing an antidepressant to a depressed individual. However, a neurologist is not trained to find the root of a person’s issues – you will need to see a psychiatrist, psychologist, or therapist for that.

Final Thoughts

I drove a thousand miles to see Liza for the first time in a decade. She greeted me with a warm hug and wanted me to tell her everything I had been doing in life. When it was her turn to talk, I was happy to know that my cousin was getting the mental help she needed to get over her depression.

When I asked when she’d visit back home, she said, “In time.”

Frequently Asked Questions About Cognitive Behavioral Therapy For Anxiety

For a person struggling with anxiety, each day can be exhausting. The constant battle being waged in their mind can take a toll on their mental and physical well-being. Left untreated, anxiety can become all-consuming and affect their quality of life. 

Helping someone cope with anxiety may come in many forms. It can be through reassurances, understanding, and empathy. Still, the best form of help you could offer is supporting them to seek therapy. 

Source: pexels.com

Various approaches exist that alleviate the symptoms of anxiety. These symptoms, when left untreated, usually trigger individuals to spiral constant anxiety attacks. 

Over the years, Cognitive Behavioral Therapy (CBT) became one of the leading treatments for anxiety disorders – and a good reason.  

Pioneered by Dr. Aaron Beck in the 1960s, CBT relied on the restructuring of thought processes.  . Instead of viewing mental health disorders as a product of chemical imbalances, it focuses on identifying and changing negative thought patterns. These cognitive distortions are reinforced over time until they become automatic thoughts associated with a situation.   

CBT compartmentalizes a situation into distinct sections – thoughts, emotions, physical feelings, and behavior.  As a result, negative thought loops are disrupted, which prevents people from spiraling. 

The first step in CBT requires a patient to recognize a distorted thought. Common cognitive distortions include fortune-telling and jumping to conclusions. These might come in the form of, “I am going to mess up in my upcoming presentation” or, “All my friends hate me.” These thoughts may create negative feelings and result in maladaptive behaviors. 

A cognitive behavioral therapist will work with you to bring these thoughts to the surface. You can evaluate these thoughts to determine if they are irrational or harmful. Upon evaluation, you will be guided in reframing your thoughts. For example, your previous thoughts of failure in your upcoming presentation will be transformed into positive affirmations of your effort to prepare for it. 

CBT does not rely on drugs or mood stabilizers. Instead,  it focuses on the close relationship between thoughts, emotions, and behavior to achieve therapeutic goals. By reframing cognitive distortions, it’s possible to improve a person’s emotional state and influence their behavior for the better. To learn more about cognitive behavioral therapy, read the frequently asked questions below. 

What is cognitive behavioral therapy for anxiety?

CBT is a form of psychotherapy that breaks down a problem into thoughts, emotions, physical feelings, and actions. It is based on the assumption that these components are closely connected and influence how we react to a situation. For a person with anxiety, it helps to identify these specific thought patterns, bring them under scrutiny, and replace them with more helpful ways of looking at a situation. Your therapist will guide you under structured sessions that can be done individually or with a group.

How long does it take for CBT to work for anxiety?

The effects of CBT are not immediate and vary on a per-person basis. As a rough guide, however, three to 12 weekly CBT sessions may be sufficient to help an individual with mild anxiety. Six to 24 sessions may be useful for someone with moderate anxiety, while an individual with severe anxiety may require a minimum of 24 sessions. In the end, the success of the treatment will depend on your receptiveness to the treatment and commitment to practicing what you’ve learned.

What are some cognitive behavioral therapy techniques?

Exposure therapy is one CBT technique where an individual is exposed to situations that they fear the most. Through controlled exposure to their triggers, patients can gain a better handle on their fears or phobias. Another CBT technique is cognitive restructuring, which focuses on helping you identify irrational thoughts. Once you’re aware of the unproductive thought, you can question and replace it with a more helpful way of thinking about a situation.

What gets rid of anxiety?

There is no surefire way to get rid of anxiety, but getting enough sleep and exercise improves your overall mood and well-being. Eat healthy and balanced meals that will keep your energy up. When you get overwhelmed, take a step back and assess the situation objectively. Break down the problem into distinct components until it feels achievable. Reach out to friends or family or consider professional help.  

How can I calm my anxiety fast?

If you’re experiencing anxiety attacks, it helps to do the 5-5-5 activity, which involves looking at five different things, listing five sounds, and running your hands over five textures. This sensory-based exercise can be used to break your negative thought loop and bring you back to the present moment. You can also perform calming breathing techniques. Breathe in slowly through the nose for five counts and exhale through the mouth for another five. Repeat the exercise for three to five minutes.

Does CBD help anxiety?

Cannabidiol (CBD) is one of nearly 200 compounds in the marijuana plant. Once ingested, CBD interacts with the body’s CB1 and CB2 receptors, neural pathways by which the endocannabinoid system (ECS) regulates mood and pain. CBD also interacts with the 5-HT1A, the receptor for serotonin. Some studies suggest that CBD interaction with the brain’s receptors can help relieve anxiety and produce a relaxing effect. Still, more research is required to confirm its viability as a treatment method. 

How can I kill anxiety naturally?

Exercise is one of the most effective non-drug anxiety treatments. Getting your heart rate up through physical activity increases anxiety-soothing neurochemicals like serotonin, gamma-aminobutyric acid, and endocannabinoids. Consider enrolling in yoga and meditation classes to clear your mind. Keeping a daily journal is also helpful. Writing your thoughts or feelings on paper can help you identify triggers that you may not have otherwise noticed. It is an excellent way to challenge these seemingly endless train of thought.  

Source: pexels.com

What foods trigger anxiety?

High-sugar foods like candies, ice cream, soda, and cakes may contribute to anxiety and irritability by causing irregular spikes in your energy. Pasta products, white bread, and condiments also contain high levels of added sugar, so make sure to get your fill of sweets through fruits and naturally sweet vegetables instead. Once the body breaks them down, cultured foods like steak and cheese produce proteins that may interfere with digestion and disrupt the nervous system.

Are bananas good for anxiety?

Bananas contain tryptophan, an amino acid that can be converted into serotonin, commonly known as the happiness hormone. Although the serotonin found in bananas cannot directly pass into the brain, it helps support hormone production by supplying essential vitamins and nutrients like vitamin B6. Bananas are also rich in potassium and vitamin C, which can help support the nerve cells and the immune system. 

How much CBD should I take for panic attacks?

In a study, a small number of patients that took 300-600 mg of CBD experienced marked improvements in anxiety symptoms. CBD is a cannabis compound administered through oil, spray, capsules, edibles, and vaporized oil. Despite its purported therapeutic benefits, there are still no standard dosing recommendations for CBD therapy.

What supplements help with anxiety?

Studies show that vitamins D and B complex can help individuals manage anxiety and depression. If the body does not produce sufficient vitamins, it’s possible to get them through supplements. Magnesium may also help lift the mood, although it’s best to take mineral supplements in moderation since high dosages may cause diarrhea. L-theanine, an amino acid found in green and black tea, and omega-3 fatty acids, found in fish and flaxseed, are also good for the brain.   

What foods are bad for anxiety?

If you’re anxious and craving a quick treat, it’s best to steer away from sugary and processed foods. Trans-fat, which is found in most snacks and baked goods, may also increase the risk of affective mood disorders. In terms of beverages, avoid alcohol since it numbs the central nervous system and affects how you regulate emotions. Consume caffeine in moderation since it might make you more anxious and negatively affect your sleep cycle.

What can I eat to calm my nerves?

Instead of snacking on sugar-rich foods, stock up on dark chocolate and yogurt instead. These foods can sharpen brain functions and help you respond to stress better. Salmon is another healthy food rich in vitamin D and omega-3 fatty acids that can reduce inflammation and promote relaxation. Almonds, blueberries, and chia seeds are also useful in anxiety relief and prevention. 

Research shows that cognitive behavioral therapy effectively reduces the symptoms of a generalized anxiety disorder (GAD) and social anxiety disorder (SAD). According to a study, CBT is comparable or superior to relaxation training for GAD patients. Similarly, individual CBT combined with exposure therapy may be effective among those with SAD.  

Source: pexels.com

CBT may also be used in treating depression, eating disorders, anger management, obsessive-compulsive disorder, schizophrenia, and post-traumatic stress disorder. CBT is not only limited to psychological disorders. Any person looking for a more constructive way of handling day-to-day stressors can try therapy. 

Despite its wide clinical applications, it’s important to note that CBT does not eliminate the risk of relapse. Like most mental health disorders, there is no permanent cure for anxiety. However, positive lifestyle changes such as maintaining a healthy diet and staying active increases the effectiveness of therapy. Doctors are also studying cannabidiol for its mood regulation and pain management properties. 

Ultimately, the goal of CBT is to equip you with the tools and skills to respond to life’s setbacks outside therapy sessions. . The therapy enables you to harness your inner strength. Stress is unavoidable, but the way you engage with it can be reformed. Take strength from the fact that you can draw on resources deep within yourself to handle problems, resolve conflict, and build meaningful connections.

The premise of CBT emphasizes that your thoughts do not define you in any way. When the voices in your head are at their loudest, learn to take a step back and assess the situation. Pick at the thoughts you have come to associate with a problem and the emotional consequences of these beliefs. More often than not, you’ll discover that they don’t reflect the on-ground reality or fail to capture your inherent resilience. You are far stronger than you know. 

Signs That Can Tell You Have A Low Self-Esteem

Self-esteem is significant in life because it is where your opinion about yourself lies. It affects how you see and take care of your overall wellness. It holds the perception you have about yourself that you want others to acknowledge. It impacts how you want to view others and vice versa. When you have low self-esteem, it can cause a lot of damage and dysfunction. There is stress, anxiety, loneliness, and depression. It can impair physical performances and can result in vulnerability to alcohol and drug abuse. It can lead to unwanted issues in relationships such as family, friendship, and romantic ones. That said, it is significantly important that you often examine yourself to know if you have low self-esteem. That way, you can become aware of the things you need to do to address the mental condition. Without further ado, here are the few signs that can tell you have low self-esteem.

Source: pixabay.com

You Have A Negative Self-Image – When you have low self-esteem, you often find your image unlovable. You tend to look down on yourself and think that you are not physically attractive. Sometimes, you play with your thoughts that you are unintelligent and full of imperfections. You stick to the idea that taking care of yourself is exhausting and useless because you believe in ending up unable to measure up with other’s expectations despite putting an effort. When you have low self-esteem, you are often conscious of your actions, feelings, and words. You scrutinize anything that you fall short. Sometimes, that consciousness gets illogical and disturbing. It ends up with the habit of hurting yourself. In worst cases, it makes you strive for perfectionism.

Source: pixabay.com

You Are Overly Apologetic – Understandably, there are life situations that you have no control over. You understand and accept the reality as it is. You know when you make mistakes, and you take account of your words and actions. However, when you have this attitude of always apologizing to everyone because you feel you did something wrong, even if you don’t, that is a sign that you have low self-esteem. In that sense, your apologetic behavior serves as a front so you can excuse yourself from involving yourself in any discussions. At some point, you are using your apologetic behavior only to avoid conflict even if you disagree with other people’s actions.

Source: pixabay.com

You Are Full Of Self-Doubt – Honestly, it is okay to question your capabilities from time to time. It helps you become aware of the possibility of improving yourself. However, when you find yourself overanalyzing your qualities, behavior, and personality, it is different. When you are highly critical about yourself that you often end up believing that you are not capable of doing anything, it implies a problem with having low self-esteem. When you frequently have this sense of inadequacy and often feel that you are not worthy, you require immediate emotional and mental health assistance. Kneeling down on yourself is a significant sign of your inability to live life to the fullest.

Source: pixabay.com

You Develop Bad Habits – There are tons of different habits that can indicate you have low self-esteem. One of them is your unexplained shame, visible, especially in social situations. When you have this mannerism of constantly playing with your fingers, biting your nails, rolling your shoulders inward, and slouching over your body, it indicates ill-confidence about yourself. It means you don’t care about what others think because you expect it to be negative things. In some unfortunate instances, when you reach the extremities of the situation, you isolate yourself. It is where you become motivated to push people away even if their only intention is to help you.

Source: pixabay.com

You Downplay Your Achievements – When you have low self-esteem, you find it hard to appreciate yourself. It makes you often think that you do not have self-worth and make you lose your sense of value. When you don’t like yourself, you feel that your achievements are not worthy of other people’s compliments. You have low self-esteem when you feel like you are unworthy of praise and that your hard work shouldn’t have to be a big deal. You develop the ideology that you are inferior to others despite your achievements in life. Over time, it manifests as the inability to accept and love yourself for who you are and who you can become.

Disclaimer

This article is for informative purposes only. It does not guarantee anyone a solution to their mental health issues or promises to get rid of their emotional and mental dilemma. Therefore, any psychological or medical needs should be provided by a health expert or a licensed professional. In case you find some of the signs relatable, let someone know.

Everyone goes through a period of self-doubt and insecurity sometimes. But if that impacts your way of living, you must take appropriate actions.

Reasons Why You Need To Set Boundaries With Toxic Family Members

You might think that it is not that bad to cross someone else’s boundaries. Or perhaps you think it is not a big deal because it is not going to harm them. Maybe you believe that because you are close to specific people, it is okay to emotionally and mentally hurt them. You’re mistaken. Whether intentional or unintentional, the damage you cause to people can stay for a more extended period. And that is vice versa.

When you often feel misunderstood and ignored, it is essential to realize that there is something wrong. As a human, it is your natural desire to point out that not all things are acceptable. If a particular action, words, and behavior hurt you physically, emotionally, and mentally, you need to stop it. That is, even if you resort to ending your relationship with them. Despite an inherently deep connection, you think you have with these people, you need to look out for yourself.

Source: pixabay.com

Why Boundaries Are Important

There are chances that interactions with family do not always go the way you want them to. Sometimes, despite being close to your heart, these people can cause you an endless amount of stress and anxiety. Clearly, that is part of everybody’s lives. However, it would be best to deal with these toxic people once and for all before they could destroy you. Thus, you must recognize that your emotional health is always linked to boundary settings.

Setting healthy boundaries creates a direct influence on your mental and emotional health. It promotes a better feeling of control over the things you like and need, and the ones that make you happy. When you set boundaries, you begin to know who you are. It impacts your perception of how you want others to treat you, and limit the things you want to tolerate. It is your best card when you want clarity and comfort, as boundaries help and protect your emotions.

Source: pixabay.com

However, people can be quite unpredictable. That despite telling them to stop hurting you, some enjoy the idea of you having an emotional and mental breakdown. These people are the ones who want to take control of you. They see you as something useful for a particular reason. Thus, your best thought-out interactions do not often go as effective as the way you want. But boundaries can change that. When you have precise maintenance of restrictions, you can control the situation calmly and more confidently. You will have the chance to protect yourself despite any difficult situation.

You Deserve Better

Usually, you have this mentality that people close to you will never hurt you. But that is a lie. Often, it is the people you love who always put you through a lot of pain. When you place an exemption to the way your family treats you, you will never acknowledge the bad things they do to you. As a result, instead of developing your overall well-being, you allow these people to destroy your inner peace.

Source: pixabay.com

Having people around who provide care and love is different from surrounding yourself with individuals who only know you when they need you. It is essential that you try to distinguish which ones are genuine. Because when you fail to realize that these toxic people are a nuisance in life, you will never achieve serenity and great happiness. That is why you must know you deserve better. You need to understand that you are the master of yourself. Regardless of outside input, you are the only one that recognizes what your heart truly desires. So when you always think positively and often tell yourself that you matter, you will.

Sometimes, some actions often call for assertiveness. That is especially important when members of a family become way too pushy and aggressive. And despite how much you want to take your standards based on the boundaries you think are useful, some will still assault you somehow. That is how things like judgment, ridicule, forcefulness, and contempt take place. These are the ones that become very harmful to your emotional well-being. But it would be best if you didn’t let that shrug you. You deserve respect, and that is where assertiveness comes into play. It doesn’t mean you need to use aggression, though. Instead, it means setting boundaries in saying “NO.”

Source: pixabay.com

Insight

It is natural to have a desire for others to love and understand you. Or at least acknowledge your presence and perspectives. But using that eagerness to be loved and allow yourself to fall into intense self-destruction should become a warning. That is why the boundary setting is a great help in putting things in order. Whether you want to express it is a direct or specific way, it does not matter. As long as your family accepts that you also need the right emotional and mental improvement, it will be okay.

Sometimes, you also need support outside your family . BetterHelp can provide that for you and give you all the emotional and mental support that you need. Check them online for more details.

Ways To Help Your Teen Manage Depression During The Pandemic

Source: pexels.com

COVID-19 is not only affecting people’s physical health, but it is also taking a toll on our mental health. Believe it or not, one of the age groups that are having a difficult time coping with the situation are teens. It’s primarily because they’re getting anxious with the uncertainty of what’s going to happen to them amid the pandemic. At the same time, this is the time that you’re used to having company. Therefore, the lockdown makes them feel isolated and sad. 

As a parent, it might be challenging for you to decide on what approach to take. Take note that with you swooping in does not mean that everything will be okay in an instant. However, there are things that a parent can do to ease what they’re feeling. Here are some of the ways you can help your teen cope with depression. 

Be A Supportive Parent

Source: pikist.com

“You might be frustrated that they seem down and irritable a lot of the time and don’t seem to be doing much of anything to help themselves. But if there isn’t much in their life that is making them happy, or something intensely disappointing has happened to them, it’s understandable that they might avoid things they used to enjoy and retreat to their room. Depression makes even doing the smallest things more difficult,” shares Stephanie Dowd, PsyD.

Therefore, your role as a parent is to try to be as empathetic as possible. You can do this by putting yourself in their shoes. Send a message that you are validating their emotion and trying to understand what’s causing their negative emotions. Make sure that you are not there to try to solve the problem. Instead, you are talking to them to give your love and support. 

Bring The Possibility Of Treatment

Source: pexels.com

Whenever parents bring up the possibility of treatment, teens react most of the time negatively. The reason behind this is that there is a connotation that treatments are only for those who have uncontrollable and severe conditions. Of course, this is not true. 

Therefore, it is your job to patiently explain what it is for, what to expect, and what the possible outcomes are. Once your child understands the ins and outs of the treatment, it will be easier to comply with this strategy. You may even encourage them to make small decisions connected to this, like taking charge of setting up their next session. This way, they’ll feel more in control. 

Since face to face might not be the best recourse now due to COVID-19, you may look for alternative medium for treatment. Teletherapy can be your number one option. 

Prioritize Physical Health

Keep in mind that physical and mental health will always be connected. If your teen has poor nutrition, inadequate sleep, and inactivity, there is a bigger chance that they’ll feel exhausted and depressed. As a parent, your primary role is to combat these unhealthy habits. You can do this by doing the following: 

Source: flickr.com
  • Limit Screen Time

Children these days often go online to distract themselves and find an escape to what they’re feeling. However, the higher their screen time is, the lower the time they allocate to face time with families and physical activity. At the same time, continually seeing the news about the global pandemic will only give them anxiety. 

  • Encourage Them To Exercise

Always get your teen active since exercise is a critical factor for good mental health. Ideally, children at this age should get approximately 1 hour of physical activity per day. You may even join them so they won’t feel bored and miserable on their own. 

  • Promote 8 To 10 Hours Of Sleep

For their mind and body to function correctly, they need to get at least 8 to 10 hours of sleep. If they don’t engage in this, they’ll most likely be moody and tired for the rest of the day. Those things will burden their mental health. 

  • Cook Balanced And Nutritious Meals

Parents should also make sure that their teens are consuming nutritious food. They need this to boost their mood and reach their optimum brain health. Make sure to prepare meals with fresh produce, healthy fats, quality protein, fruits, and vegetables. Avoid giving them starchy and sugary food since these will only have a negative effect on their energy and mood. 

Admit it or not, it can be physically and emotionally exhausting to parent a child with depression. The best way to go about this is to avoid doing the blame game. Instead, make it clear that you are always there for him or her no matter what happens. 

You can also tell your teen about BetterHelp. This website offers therapy and counseling services online which is the new normal.

Coping With Anxiety And Depression Amidst The COVID-19 Pandemic

Source: pixabay.com

The COVID-19 pandemic has changed people’s lives and caused widespread fear and distress. Especially for people with existing mental health conditions, its impact may be more pronounced than others. Adding to the excessive and persistent worries of people with anxiety disorders experience is the fear of contracting the virus and losing their financial stability. Not only for themselves but also their loved ones.

Appointments with mental health professionals are also being held off due to social distancing and staying at home guidelines. People with anxiety and depression now have to resort to telehealth or teletherapy, where they can connect with their therapists through a virtual medium. If you’re trying to cope with your anxiety and depression amidst the ongoing pandemic, there are helpful habits you can do while at home.

Start The Day With Gratitude

The situation the world is in right now can quickly weigh you down. Decide to start your day with gratitude so you will have an improved mood for the entire day. More than what you expect, it can have a significant impact on your mental health. 

Although it may be hard, think of something you’re grateful for before stepping out of bed. You can also write gratitude letters to remind yourself of the blessings you have. It can change how your brain functions as you gear towards positive thoughts.

Make A Daily Routine

Due to the pandemic, people with anxiety and depression felt a loss of control in their lives. They can no longer meet their friends regularly, or buy groceries in the way they used to. Establishing routines and schedules can help them regain the consistency they missed.

Children also need a regular schedule to help them feel in control as they are used to the routine in schools. It can help them thrive while performing school activities at home. You can also be more focused on finishing tasks if you have a definite plan. Therefore, a daily routine can give you time for self-care since you can complete your work early.

People with anxiety and depression rely heavily on habits and routines to cope with their intense emotions. It helps them improve their physical, emotional, and mental health, most importantly during stressful times like this.

Source: pixabay.com

Distance Yourself From The Media

It’s hard not to worry when news outlets these days are broadcasting the COVID-19 pandemic 24/7. Limiting yourself from the media can prevent you from succumbing to anxiety and catastrophic thoughts. The more fearful and anxious you feel, the more you need to distance from any sort of media.

But yes, you will need to read the news to have updated information on what’s happening to the world. Knowledge is power, after all. You can do this by only reading news from trusted sources. Social media is particularly good at spreading misinformation and lies to gain clicks. Read from websites like the World Health Organization, among others, so that you will perceive health details and less opinionated perspectives.

Take Action

Keeping yourself busy can drive your mind away from thinking worst-case scenarios. According to Ken Goodman, LCSW, “When your mind tries to bait you into worry, don’t take the bait. If you do, like a fish in a lake, you will be caught. Anxiety will try to bait you with many “what if” questions.” So instead of worrying, attempt to solve your problems by finding creative solutions.

It may be uncomfortable, but try to push yourself one step at a time. Lack of confidence in handling challenges is where the anxiety begins. If you have financial problems, you can ask for help, seek out loans, or search online for ways to earn while being in self-isolation. You can also re-sell your things after cleaning your house.

Source: unsplash.com

Stay Healthy And Perform Stress Reduction Activities

Eating healthy and regularly exercising affect your mood and emotion. What you put in your body will determine how you think and feel. Proper nutrition is associated with lower levels of anxiety and stress. As most people say, you are what you eat. It also applies to your mental health, not only to your physical health.

Engage with relaxing practices such as guided meditation or yoga. It can give you the peace of mind you need at times like this. Look for sources online to help you in starting.

Having faith that everything shall pass is not an easy thing to do. But when the world is full of ambiguities, you can’t keep your mind in the dark—staying faithful means being a light for other people who need help. Providing aid to others can give you the happiness and control your mind demands right now. Always remember that you’re not alone in this fight. We’re all in this together.

My Way Of Coping With Anger And Depression

Source: pxhere.com

I have been battling depression and anger issues since I was ten years old. Yes, you read that right. I’ve been depressed and angry since I was very young. You see, my parents neglected me, and as early as six years old, they’ve shipped me to boarding school. I was six years old, and they left me alone to fend for myself.

Continue reading “My Way Of Coping With Anger And Depression”

It’s Okay to Give Up On Your Partner Who Makes You Feel Depressed 

One of the real pleasures in life is being in a committed relationship with a partner whom you can count and rant on, laugh and learn with, give you happiness, care for you, and love you wholeheartedly. A partner like that is hard to come by, and it takes the force of the universe to bring you and your “The One” together.  

Source: pixabay.com

Continue reading “It’s Okay to Give Up On Your Partner Who Makes You Feel Depressed “