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29/May/2020

Looking after your mental health during the Coronavirus outbreak

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Infectious disease outbreaks, like the current Coronavirus (Covid 19), can be scary and can affect our mental health. While it is essential to stay informed, there are also many things we can do to support and manage our wellbeing during such times.

Here are some tips we hope will help you, your friends and your family to look after your mental health at a time when there is much discussion of potential threats to our physical health.

Looking after your mental health while you have to stay at home

The government is now advising us to avoid all but necessary social contact. This will mean that more of us will be spending a lot of time at home and many of our regular social activities will no longer be available to us. It will help to try and see it as a different period of time in your life, and not necessarily a bad one, even if you didn’t choose it.

It will mean a different rhythm of life, a chance to be in touch with others in different ways than usual. Be in touch with other people commonly on social media, e-mail or on the phone, as they are still good ways of being close to the people who matter to you.

Try to avoid speculation and look up reputable sources on the outbreak

Rumour and speculation can fuel anxiety. Having access to good quality information about the virus can help you feel more in control.

Follow hygiene advice such as washing your hands more often than common, for 20 seconds with soap and hot water.

You should do this whenever you get home or into work, blow your nose, sneeze or cough, eat or handle food. If you can’t wash your hands straight away, use hand sanitizer and then wash them at the next opportunity.

Try to stay connected

At times of stress, we work better in the company and with support. Try and keep in touch with your friends and family, by telephone, email or social media, or contact a helpline for emotional support.

You may like to focus on the things you can do if you feel able to:

  • stress management
  • keep active
  • eat a balanced diet

Talk to your children

Involving our family and children in our plans for good health is essential. We require to be alert to and ask children what they have heard about the outbreak and support them, without causing them alarm.

We require minimizing the negative impact it has on our children and explains the facts to them. Discuss the news with them but try and avoid over-exposure to coverage of the virus. Be as truthful as possible.


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29/May/2020

Four Tips for Living with Depression

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Everything feels more challenging when you’re dealing with depression. Going to work, socializing with friends, or even just getting out of bed can feel like a struggle.

But there are some things you can do to cope with your symptoms and improve your quality of life. Here are eight tips for living with depression.

Reduce Your Stress

When you’re under stress, your body produces more of a hormone called cortisol. In the short-term, this is a good thing because it helps you gear up to cope with whatever is causing the stress in your life.

Over the long run, however, it can cause many problems for you, including depression. The more you use techniques to decrease stress, the better because it will decrease your risk of becoming depressed.

Build a Support Network

For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression.

For others, a depression support group can be key. It may involve a community group that meets in your area or you might find an online support group who meets your requirements.

Learn How to Stop Negative Thoughts

Depression doesn’t just make you feel bad, it can also reason you to think more negatively. Changing those negative thoughts, however, can improve your mood.

Cognitive-behavioral therapy (CBT) is a type of therapy that works to alter common patterns of negative thinking called cognitive distortions in order to eliminate depression.

Improve Your Eating Habits

Research continues to find clear links between diet and mental health. In fact, there have been so many studies that have shown improving nutrition can prevent and treat mental illness that nutritional psychiatry has become mainstream.

But before you make any major changes to your diet or begin taking vitamins or supplements, talk with your physician.


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29/May/2020

Symptoms and Features of Avoidant Personality Disorder

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Avoidant personality disorder (APD) is an enduring pattern of behavior related to social inhibition, feelings of inadequacy, and sensitivity to rejection that reason problems in work conditions and relationships. People with the disorder show a pattern of avoidance due to fear of rejection or disapproval, which they experience as extremely painful. The disorder affects about two and one-half percent of the population, with roughly equal numbers of men and women being afflicted.

Causes

The reason for an avoidant personality disorder is thought to involve genetic, environmental, social, and psychological factors. Emotional abuse, criticism, ridicule, or lack of affection or nurturing by a parent may result in the development of this personality disorder if other factors are also present. Rejection by peers may similarly be a risk factor.

Symptoms

The following is a list of common symptoms associated with avoidant personality disorder:

  • Social inhibition
  • Feelings of inadequacy
  • Hypersensitivity to negative evaluation
  • Anxiety about saying or doing the wrong thing
  • A need to be well-liked
  • Avoiding situations due to fear of rejection
  • Avoiding intimate relationships or sharing intimate feelings
  • Avoiding social situations or events

Treatment

Most people with an avoidant personality disorder do not seek treatment. When they do, it is often for a specific life problem they are experiencing or other types of symptoms such as depression and anxiety, and they will generally discontinue treatment if that problem is resolved.

Avoidant personality disorder can be hard to treat like other personality disorders because it is an enduring pattern of behavior


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29/May/2020

Getting Quality Sleep When Stressed

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Sleep is an essential resource that keeps you healthy, mentally sharp, and able to cope with stress more effectively, among other things. Unfortunately, stressed and busy people tend to get less sleep than they need. According to a poll on this site, roughly 50% of readers like you are missing enough sleep to triple their risk of a car accident. Learn some of the cause of why stress and sleep deprivation seem to go together, and important techniques for getting the sleep you need.

Factors That Contribute to Lack of Sleep

The following are all common factors that contribute to lack of sleep:

Overthinking– Many people take their work home with them, either physically or metaphorically. And it makes sense: with today’s demanding workloads, it’s often hard to come home from a day of troubleshooting and automatically stop thinking about all the, well, trouble. Stay-at-home parents and students can experience this as well.

Over scheduling A hectic, busy life can rob you of time you can actually dedicate to sleep. If you find yourself pushing your bedtime back further and further to get things done, or getting up earlier and earlier in the name of productivity, you may feel tired a lot of the time but not realize the toll lack of sleep is taking.

Anxiety- Like overthinking, anxiety can make sleep hard and wake you up at night. Anxiety keeps your mind busy as you imagine threatening scenarios and worry about what may happen next. You may become preoccupied with finding solutions. That racing of your mind can rob you of sleep by keeping your cortisol levels high, making sleep harder to achieve.

How to Get the Sleep You Need

Try these tips if you find yourself regularly short on sleep:

Maintain Healthy Nighttime Habits: Keeping regular sleep-promoting nighttime habits can go a long way toward helping you consistently get more high-quality sleep. Here are some sleep-doctor-recommended strategies for promoting sleep by maintaining the right habits.

Release Your Stress: One great way to purge your body of stress so your mind can relax is to learn progressive muscle relaxation and deep muscle relaxation techniques. Meditation is also a proven tool to relax your body and quiet your mind; it can simply transition you into sleep. Here is how to get started with meditation.


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29/May/2020

Exam stress: What is it and how can I manage it?

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Worrying about exams- Exam stress can start when you feel you can’t cope with revision, or feel pressure from your school or family. It can seem scary to talk about stress or anxiety.

A little stress around exam time can be a good thing, as it motivates you to put in the work. But sometimes stress levels can get out of hand, particularly at the end of an academic year.

When you become stressed, the sympathetic branch of the autonomic nervous system gets switched on. Initially, this is a good thing because it is the activation of this system that releases the neurochemical adrenaline – and this stimulates you to get going and focus on your work. But the problem starts when periods of stress become prolonged.

When this happens, the sympathetic branch stays permanently on, pouring adrenaline into the body and keeping you on high alert. This reason you to worry more, experience anxiety and depression, lose sleep, become forgetful, irritable, overwhelmed, exhausted and feel out of control. This can really impact on your capability to prepare for your assignments and exams, as well as negatively affect your levels of performance and sense of well-being.

What can you do?

A simple and very practical step is to develop a plan of action by preparing well and organizing your time and workloads. This will help address that “out-of-control feeling”. A second step is to begin to understand the physiological responses going on in your body and try to adjust them.

What about mindfulness?

Mindfulness is a more advanced technique, focused on being fully present at the moment and experiencing what is going in and on around you as that moment unfolds. When you learn how to do this, you find you are capable to focus your attention on the task at hand – in this case, your assignments or exams. Mindfulness also helps you to practice feeling calm in the mind and the body by releasing those neurochemicals that switch on the parasympathetic branch of the automatic nervous system.

What else can I do?

A real positive of all these techniques is that they teach you to become aware of what you are actually thinking at any one time. Thoughts are frequently negative harbingers of failure and fear. Once you are aware of this, you can learn to adjust negative thinking into a more positive stance or to let them flow over you rather than control you.

Balancing how you spend your time is also essential. Eating well, engaging in physical exercise, taking breaks from study and getting enough sleep all ensure that your stress levels are kept under control.


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29/May/2020

How Travel Affects the Brain

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For most of us, there is a point in our lives when we get hit with the travel bug. Dreaming of visiting a gorgeous destination that seems worlds away, with new experiences and sights beyond our own imagination is sure to inspire anyone, especially with internet access to see the amazing photos shared around social media, and the information filled articles on travel blogs telling us about all of the amazing things we can do and see in the big wide world.

Increases Creativity

The way that creativity is influenced in the brain is actually quite interesting – it has a lot to do with being faced with new situations, circumstances, and surroundings that your brain and body are required to adapt to. The more that you’re required to change in order to fit into a new environment or overcome a new problem, and then the more the creative chamber of the brain is capable to develop. So if you’re solving clues, looking for new places, or even if you’re just lost – your brain starts to work to develop new connections, increasing cognitive flexibility, and depth of thought. This then carries forward with all future conditions, continually developing even deep into adulthood.

Increases Your Willingness to Try New Things

There will be some places that you travel where you will have no choice but to step outside of your comfort zone. Whether it’s a country that doesn’t supply westernized food, or somewhere that hasn’t quite updated their modes of transport – if you want to eat, get somewhere or buy something, you might have to take part in some new methods such as bartering.

There are also some experiences that you plainly won’t want to miss out on, even if they’re something you wouldn’t usually try at home such as certain animal experiences, adrenaline experiences like bungee jumping or again, foods. Once you start to see how these new experiences positively impact your mood and trip, you’ll be more likely to try new things in your everyday life, too.

Decrease Stress (and even depression!)

There are a few scientifically proven reasons why travel can decrease stress, alongside symptoms of depression and anxiety. The obvious reasons we can give to start with include the simplicity of escaping everyday life. Without the usual work and daily life stresses, worry can start to melt away – especially when all you have to focus on is the beautiful world in front of you! However, when science comes into play, it actually gets a lot more interesting. Fresh air and exercise have long been proven to help fight stress and symptoms of mental illnesses that reason sadness, with studies showing the area of the brain that regulates these feelings changing when monitored during physical activity.

Builds Your Faith in Humanity

Let’s be honest, this is something we all need from time to time. Traveling to different parts of the world and seeing how humans work together to adapt and overcome so many diverse conditions, as well as how friendly and helpful people are universally is sure to help you gain some faith and trust in the world around you, and all of your fellow mankind.


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29/May/2020

Why the lack of sleep is bad for your health

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Many effects of a lack of sleep, such as feeling grumpy and not working at your best, are well known. But did you know that sleep deprivation can also have profound consequences on your physical health?

One in 3 of us suffers from poor sleep, with stress, computers and taking work home often blamed.

How much sleep do we need?

Most of us need around 8 hours of good-quality sleep a night to function properly – but some require more and some less. What matters is that you find out how much sleep you need and then try to achieve it.

As a general rule, if you wake up tired and spend the day longing for a chance to have a nap, it’s likely that you’re not getting enough sleep.

A variety of factors can cause poor sleep, including health conditions such as sleep apnoea.

What happens if I don’t sleep?

Everyone’s experienced fatigue; short temper and lack of focus that often follow a poor night’s sleep.

An occasional night without sleep makes you feel tired and irritable the next day, but it won’t harm your health.

After several sleepless nights, the mental effects become more serious. Your brain will fog, making it hard to concentrate and make decisions. You’ll start to feel down, and may fall asleep during the day. Your risk of injury and accidents at home, work and on the road also rise.

Sleep increases fertility

Difficulty conceiving a baby has been claimed as one of the effects of sleep deprivation, in both men and women. Apparently, regular sleep disruptions can reason trouble conceiving by reducing the secretion of reproductive hormones.

Sleep boosts immunity

If you seem to catch every cold and flu that’s going around, your bedtime could be to blame. Prolonged lack of sleep can disrupt your immune system, so you’re less able to fend off bugs.

Sleep can slim you

Sleeping less may mean you put on weight! Studies have shown that people who sleep less than 7 hours a day tend to gain more weight and have a higher risk of becoming obese than those who get 7 hours of slumber.

Sleep boosts mental wellbeing

Given that a single sleepless night can make you irritable and moody the following day, it’s not surprising that chronic sleep debt may lead to long-term mood disorders like depression and anxiety.

Sleep wards off heart disease

Long-standing sleep deprivation seems to be associated with increased heart rate, and a rise in blood pressure and higher levels of certain chemicals linked with inflammation, which may put extra strain on your heart.

 


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29/May/2020

4 Ways to Stay Mentally Strong When You Hate Your Job

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There’s no way to sugarcoat it—you hate your job. Your stomach is in knots every single Sunday night. Your walk into the office often feels like you’re trudging through cement. And, a sledgehammer seems like the only suitable way to silence your alarm clock each weekday morning—at least you’d be capable to get some of that pent-up aggression and hostility out.

It’s no surprise that being at a job you hate can drain you of mental strength. But, you can take steps to stay as strong as you can even when you find yourself in tough circumstances.

Establish healthy boundaries-

If you’re growing resentful of a co-worker who monopolizes your time or you’re getting angry with someone who tries to take credit for your work, it’s a sign that your boundaries have been violated.

Focus on the things you can control-

Although you might be tempted to perseverate on the fact that your boss is a jerk or that your company has ridiculous policies, don’t waste your precious energy on things you can’t control. Focus on controlling how you respond to the people and the circumstances you find yourself in.

Only complain to people who can help-

Commiserating with your co-workers for a few minutes might feel good for a minute, but complaining to people who can’t do anything to fix the condition could do more harm than good. Rehashing a hard experience with a co-worker causes it to stick in your mind even longer.

If you need help dealing with someone, go to a supervisor or HR. Talk to someone who can help address the issue if necessary.

Get plenty of sleep and exercise-

If you’re mistreated by your colleagues or your boss, research says you’re more likely to mistreat your loved ones when you arrive home.

The best way to avoid taking out your frustrations on your family is to get plenty of sleep and exercise. Individuals who were physically active and who got the most sleep were less likely to mistreat their families after being mistreated by a difficult co-worker.


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29/May/2020

Can You Drink and Take Medication?

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Can you drink and take medication? Probably not. You have probably never seen a label on a medicine package that says “Okay to take with alcohol.” Hundreds of medications interact with alcohol, leading to increased risk of illness, injury and, in some cases, death.

The effects of alcohol are increased by medicines that slow down the central nervous system, such as sleeping pills, antihistamines, antidepressants, ant anxiety drugs, and some painkillers.

Mixing Alcohol with Medications Can Be Dangerous

Most medications are safe and effective when taken as directed, but if the label says not to take it with alcohol, there is a cause. Using some medications while drinking can produce effects that are merely unpleasant, such as headaches, nausea, drowsiness, dizziness, or loss of coordination.

Other medications, when mixed with alcohol, can reason effects that are very dangerous, such as internal bleeding, difficulty breathing, and heart problems.

This is not the case just for prescribed medications, but for many over-the-counter remedies. Even some herbal or “natural” supplements can reason harm if they are taken while consuming alcohol.

Women and Older People Should Be Extra Careful

Women who take medications while drinking alcohol are particularly vulnerable for no other reason than their bodies contain less water than men so their blood-alcohol content rises more rapidly. Therefore, mixing alcohol with some meds can cause more damage to a woman’s internal organs.

Older people are also affected more by mixing alcohol with medications because it can lead to more falls and serious injuries and because older people are more likely to be taking more than one medication that does not react well with alcohol.

Check Your Medication before Drinking Alcohol

Before you take any medication, if you drink alcohol, check this list of medications for possible reactions and side effects if you drink alcohol.

Of course, if you have questions about whether a medication you are taking will interact with alcohol, you can always ask your pharmacist or your healthcare provider.

 


About us

Dr. Manish Borasi is Best Psychiatrist in Bhopal. Dr. Manish Borasi is psychiatrist and psychotherapist at Dr. Manish Borasi Serenity Neuropsychiatry Clinic. Dr.Manish Borasi Serenity Neuropsychiatry Clinic offering best psychiatrist and psychotherapist treatment services.

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