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Given the events and unrest the world is experiencing, mental health and mental fitness are becoming increasingly important to keep us in a state of balance that reduces stress and anxiety. For this reason, several doctors and psychologists have examined the most common psychological complaints and presented the 8 most important rules for building strong psychological fitness.
1- “Psychological avoidance” is the strongest enemy
Fear is not the main reason for many problems in our lives. There’s something worse called “psychological avoidance,” said Luana Marquez, an assistant professor of psychiatry at Harvard University, explaining that avoiding certain situations and decisions out of fear that they will cause us discomfort “can lead to “It increases the fear and thus the problems.”
Psychological avoidance is the strongest enemy, but Marquez suggests three scientific skills to combat it:
- Consider your ideas carefully and accept the challenge.
- Find a step you can take to confront fears and anxiety and overcome avoidance.
- Let your values – not your emotions – guide your actions.
Avoiding certain situations and decisions out of fear of discomfort can lead to increased anxiety and then more problems (Shutterstock)
2- Detect mental manipulation and stop it decisively
Mental manipulation, symbolized by the term “gaslighting,” “is a form of psychological abuse. “It happens when someone manipulates you and does everything in their power to make you doubt your reality and make you believe that you are always wrong,” says American Psychologist, Dr. Shivona. Childs.
Childs warns that delaying recognition and stopping this type of abuse “can cause serious harm to a person’s self-esteem, self-esteem and mental abilities.”
She adds: “At first glance, mental manipulation seems to be just a disagreement between two parties, but in reality it is a disruptive behavior and a tool used to make the victim think like that the attacker wants it.”
Yale University psychoanalyst Dr. Robin Stern, also emphasizes “the importance of learning how to recognize the signs of this vicious form of manipulation,” including:
- Constant denial.
- fabricate reality.
- Defamation.
- contradiction.
- Totally a lie.
And confront it firmly and withdraw from the relationship with its source, “in conjunction with constantly examining our feelings and respecting our emotions in order to protect ourselves from them.”
3- Don’t leave yourself alone
“I have noticed that we have become more isolated, as if we wait until we are thinner, more comfortable, happier and less stressed before we think about meeting new people, socializing with acquaintances and rekindling old friendships.” says Jelena Kekmanović, PhD in cognitive behavioral therapist. The reality of her over 25 years of experience in psychiatry.
Kekmanovic emphasizes the importance of social communication, “even if you start talking to other parents at children’s schools, cashiers at stores, receptionists at medical clinics, or even a cafe waiter.”
The psychological support we receive in our daily lives can be a form of psychotherapy (Pixels)
4- Skills that can change your brain
Christopher Miller, Ph.D., psychiatrist and assistant professor at the University of Maryland, emphasizes the importance of the psychological support we provide or receive in our daily lives through skills:
- self-esteem and optimism.
- Appreciate and understand a special person.
- Strengthening relationships based on give and take.
- Grant leniency toward hostility.
- Listen instead of making hasty judgments.
According to Miller, it can also be a form of psychotherapy that reduces inflammation and stress symptoms and helps improve how you interact with others.
5- Learn to worry properly
“Preventing or suppressing anxiety is exactly what needs to be done,” says Tracy Denise Tiwari, a psychology professor at New York University, “but suppressing thoughts and feelings never works.”
She adds: “Paradoxically, as pressing fears increase, anxiety increases and prevents us from finding other ways to deal with fears and find solutions to them.” That’s why we need to know how to properly care for ourselves through the following steps can:
- Locate the fear in your body.
- Make fear tangible.
- Solve the problem that is causing it.
- Leave your worries behind.
The pursuit of happiness can distract from what is necessary for a better life (Pixels)
6- “You can be successful despite imposter syndrome.”
Based on her experiences, American psychologist Jill Stoddard says: “I meet many brilliant people who doubt their success despite evidence to the contrary.” This is explained by the fact that these people suffer from a disease known as “imposter syndrome”.
According to the British Medical Association, impostor syndrome is described as “a chronic feeling of self-doubt that can isolate a person due to a sense of inferiority despite proven success.”
Therefore, Stoddard warns that this condition “undermines ambition and works to the point of exhaustion to demonstrate competence,” and advises overcoming fear and doubt and being psychologically flexible.
7- Don’t chase happiness
After thousands of conversations with his patients who dream of happiness, Dr. Gregory Scott Brown, Ph.D. in Psychiatry: “I learned that the pursuit of happiness can distract us from what is necessary for a better life, which is “contentment” and a sense of contentment. He advises developing life so that it leads to successes, not dreams, through:
- Don’t overreact to profit or loss.
- Learn to cope and adapt.
- Create and develop meaningful relationships.
- Stop regretting.
8- Do not endure the problem of waking up at night
“No one can wake up at night, and it’s normal to wake up about every 90 minutes to two hours,” says Dr. Lisa Strauss, sleep disorder specialist.
But waking becomes a problem when it occurs so frequently that we don’t get the deep sleep we need, “impairing our physical and mental performance and causing inflammation and stress,” according to a study.
To reduce nighttime awakenings and achieve deeper sleep, Strauss recommends:
- Sunlight in the morning.
- Avoid long or late naps.
- End annoying and worrying problems long before bedtime.
- Avoid eating and exercising late at night.
- Avoid anything that might cause you to go to the bathroom more often.
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