Chatterbox by dmod09

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INTRODUCTION POSITIVE Happy Thankful Joyful Confident Safe Inspired Content Loved Pride Hopeful Optimistic Sensitive

NEGATIVE Tight Chest Sweating Fatigue Irritability Anorexia Hopeless Insomnia Dizziness Delusion Paranoia Anxious Defeated Suicidal

Chatterbox is a trademarked brand designed and dedicated to educating teenagers in support of their mental health & well-being. For more information, refer to the additional contents in the official Chatterbox including symptom cards, a customizable door hanger, and more!

WHAT IS CHATTER BOX Chatterbox is a trademarked educationally-sourced brand thats sole purpose is to aid both struggling teenâ&#x20AC;&#x2122;s on their mental health while also educating their parents/guardians. Chatterbox helps teenâ&#x20AC;&#x2122;s in identifying the source to their feelings that directly affect their mental health while providing them with methods and solutions to tackling their struggles. Within our interactive elements, teens can customize their Chatterbox to their specific interests, design their phone applicationâ&#x20AC;&#x2122;s personal interface, and develop answers to activities throughout our guide book to help maintain a positive outlook. Through this design, Chatterbox strives to help teenagers struggling with mental health related issues while building a method of communication between both teenagers and their parents/guardians. Not only will Chatterbox provide information to teenagers, but will also help parents/guardians understand the way their teen is feeling and how to move forward.

THE ELEMENTS OF CHATTER BOX CHATTERBOX GUIDEBOOK Included in the box is a the official Chatterbox guidebook. This book coincides with the symptom cards and is intended to be utilized by both parent/guardian and teen as an additional source of information. The book specifically features more detailed information on each symptom, interactive activities for positive symptoms, and possible solutions to overcoming negative symptoms.

SYMPTOM CARDS The symptom cards are used to show how your are feeling to your parents. Everyday, choose two cards that express your emotion most accurately. Place these cards into the pocket of your door hang. Parents can use the cards shown to better understand how their child is feeling on a daily basis. For an in-depth description of a symptom and how to start a conversation about it, refer to the number on the back of the card and find the correlating page in the Chatterbox Guidebook.

PHONE APPLICATION The Chatterbox phone application is used for teens to journal how their day is going. Teens are also able to communicate with others on their own social media platform, as well as play music. Parents have the ability to check up on the teens journal entires if permission granted by the teen during the sign-up mode.

CHATTER “BOX” The Chatter “Box” is the component that holds everything together. Exclusively available through the phone application, this customizable box provides both teens and their parents/guardians with the necessary tools needed to aid in their teenager’s mental health. The box includes the foldable door hanger, the Chatterbox book guide, and a pack of 30 symptom cards.

A happy feeling is the sense of comfort and steadiness, and the feeling of being at-ease. It’s physically felt all over the body and can lower the heart rate and blood pressure, providing a sense of relaxation. There are no gloomy emotions, feelings of stress, worry, or the urge to feel any negative connotations. THE BENEFITS OF BEING HAPPY There are a number of activities proven to make you happy. Of course, we are all different but these are a good starting point if you want to get a boost of positive emotions! Find out what works best for you.

• Happy people make more money and are more productive at work. • Happiness is good for our health; happy people are less likely to get sick, and they live longer.

• Happiness is good for our relationships. Happy people are more likely to get married and to have fulfilling marriages, and they have more friends.

• Happy people are more generous. • Happy people cope better with stress and trauma.

SOLUTIONS There are a number of activities proven to make you happy. Of course, we are all different but these are a good starting point if you want to get a boost of positive emotions! Find out what works best for you.

EXERCISE It has been proven that sports and physical activity releases endorphins in your body. Endorphins are pleasure-inducing chemicals that can create a feeling of euphoria. Exercising can also reduce stress and anxiety, and it can help us become more concentrated making it easier to get into the “flow-state” where everything seems easier and more natural to us. And of course, it makes your body healthier as well.

PERFORM ACTS OF KINDNESS By actively performing altruistic acts of kindness, it reduces stress and improves your mental health. People who daily carried out several acts of kindness were feeling much happier than people who didn’t. The good thing with this approach is also that it not only makes you a happier person, it also makes the people you are kind to happier. Awesome, right?

MEDITATE Meditation is one of the most effective ways to become more happy, calm and positive. Research has shown that meditation can raise our level of happiness, reduce stress hormones in our body, and even have a positive effect on our immune system. It takes time to learn though but it’s worth it!

DO SOMETHING YOU ARE GOOD AT We are all good at something — some kind of sport, cooking, helping out your friends with work or studies and so on. Whatever it might be, every time you do something you’re good at endorphins are released in your brain giving you a boost of positivity and happiness. If you do this daily you’ll get a lasting feeling of joy and energy you can use to become more motivated for new opportunities and challenges.

The feeling and expression of gratitude for all you have that is good. Leaves effects such as light-heartedness, heightened mood, positive social interactions, and little to no aggression. Another positive effect commonly found includes improved sleeping patterns. WHY IT IS IMPORTANT TO BE THANKFUL It has been shown that gratitude is a keystone habit — a simple behavior that can have a positive impact on many different aspects of you life. You might wonder: “Why should I take time to express gratitude?” The simple answer is that gratitude can have a wide-range of psychological and physical benefits. It can:

• Increase your personal happiness. • Help you get better sleep. • Increase your success at school and at work. • Improve your relationships with friends and family. • Make you healthier. • Increase your energy. • Help you relax. • Help you live longer.

EXAMPLES OF BEING THANKFUL Feeling thankful for what you have can come from a variety of places. Often times, most teens witness and exemplify gratitude in places they encounter in their everyday life. To give and recieve feelings of thankfulness increase your happy levels and lead to an overall positive outlook. Some of these places can be:

• At home • At school • Your sports practice or game • At your job

ACTIVITY

Everyone has many different people, places, things, and ideas that they are thankful for. By remembering who/ what you are thankful for, it helps to remember how important it is to be grateful for the great things you have in your life.

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Describes the feeling of great pleasure and happiness. Coincides most with physical feelings which can include rushes of passion and moments of euphoria. Can induce an overall jolt in your body’s system and mirror the idea of having a “pep in your step.”

An explanation for the feeling of joy is very difficult and very worthwhile. The more you tune in to joy and let yourself feel it, the more you learn about what true happiness is. Joy can be described by meditating on joy, by painting joy, by singing joy, by dancing joy, by crafting a poem on joy, or by finding a symbol, in nature, for instance, that represents joy.

5 QUALITIES OF JOY ARE: JOY IS CONSTANT When people tune in to the feeling of joy, what often emerges is an awareness that this joy is somehow always with us. Joy is quietly, invisibly ever-present. It is not “out there,” and it is not “in here”; rather, it is simply everywhere we are. Joy feels somehow beyond space and time. Joy does not come and go; what comes and goes is our awareness of joy. Ironically, we often feel the presence of joy the most when we stop chasing pleasure and we stop trying to satisfy our ego.

JOY INSPIRES CREATIVITY Upon discovering this joy, many people experience a greater sense of creativity that rushes through them. Your ego may get the byline, but really joy is the author. Joy is the doer. Joy is the thinker. Joy is the creative principle. In one of my favorite Upanishads, classic sacred texts of Indian literature, it is written: “From joy springs all creation, By joy it is sustained. Towards joy it proceeds, and to joy it returns. No wonder so many artists take the course.

JOY IS OFTEN UNREASONABLE You can describe joy as “unreasonable happiness” because it doesn’t seem to need a reason. It is a happiness that is based on nothing. In other words, it doesn’t need a cause or an effect in order to exist. Certainly good things, favorable circumstances, and a happy state of mind can make you more receptive to joy; but joy still exists even when you are not receptive to it. Joy needs no reason. And this is why we can be surprised by joy even in the most ordinary moments.

JOY IS UNTROUBLED Unlike pleasure and satisfaction, joy does not have an opposite. It does not swing up and down, as our moods do. And it does not wrestle with positives and negatives, as our mind does. Joy does, however, have a twin. If pleasure’s twin is pain, and satisfaction’s twin is dissatisfaction, then joy’s twin is love. When people describe joy to me they always mention love even the lawyers, the politicians, and the psychologists.

JOY IS ENOUGH Many people describe a sense of emptiness and a “fall from grace” that follows an encounter with great pleasure and satisfaction. This is not the case with joy, however. One of the most beautiful qualities of joy is the abiding sense of “enoughness.” Unlike the ephemeral states of pleasure and satisfaction, joy does not induce a craving for more, because joy is enough. If ever we feel joy is missing, it is because we are absent-minded and caught up, in some grief over a passing pleasure or preoccupied with a new object of desire.

This feeling is represented in an emotional aspect; it describes the ability to engage in relationship behaviors in order to generate a sense of accomplishment. Some physical feelings that can help identify this symptom include heightened self-esteem, positive changes in mood, and improved sleeping patterns.

WHEN I’M FEELING CONFIDENT, I LISTEN TO..

ACTIVITY

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Music is a key factor in boosting your confidence. Building self-confidence is the first step to success and for that we all definitely need music. It’s a proven fact that listening to music contribues to lifting your confidence levels. List some songs that you listen to when you do feel or want to feel confident.

7 WAYS TO GET A QUICK CONFIDENCE BOOST

1. STRIKE A POWER POSE For a quick self-confidence boost, strike a power pose; they increase confidence and make you feel more powerful. Here’s what to do: 1. Stand up straight 2. Push your shoulders back 3. Widen your stance 4. Hold your head high 5. Raise your arms up in a “V” shape.

4. TRY A PERFUME OR COLOGNE Wearing a fragrance can make you more confident. Find a fragrance you love the smell of, and wear it whenever you want to bring your A-game. It will be your very own quick self-confidence boosting fragrance. Most common spots to spray:

• nape of neck • inner wrists

2. LISTEN TO HEAVY BASS STYLE MUSIC When you want to feel empowered, listen to empowering music. A study showed that by listening to music, you feel more confident both during and after listening. 3 songs used in the study were: 1. “We Will Rock You” by Queen 2. “Get Ready for This” by 2 Unlimited 3. “In Da Club” by 50 Cent

5. THINK POWERFUL THOUGHTS When you need some confidence in a jiffy, quick yet powerful thoughts can help. By channeling a moment when you were genuinely captivating can make you feel and, therefore, act more confidently. For those times when you need to do your best, power-prime yourself with thoughts of previous successes.

3. DRESS FOR SUCCESS You’ve probably heard the phrase, “dress for success”, but clothes can have symbolic meanings for people, which can impact how you feel. Ask yourself the following: “What clothes do I associate with power and confidence?” When you want a quick self-confidence boost, make sure to wear those clothes.

6. CHARM IT! Thinking that you’re using or carrying an object that is “lucky” will positively affect your performance. What do you hold onto or wear for good luck? A lucky pair of socks? Your favorite headband?Whatever it is, make sure you carry it with you when you need some extra confidence.

7. FOLLOW A ROUTINE Routines–even simple ones, can be extremely effective in boosting performance and reducing anxiety. Following a routine when you need a quick confidence boost can increase your ability to perform well in a stressful situation.

Describes the feeling of being protected from or not exposed to any danger or risk; not likely to be harmed or lost. When experiencing these feelings, some physical symptoms that help identify include finding it easier to relax, feel, and focus on work or study we need to do to help ensure our stability.

PHYSICALLY SAFE

EMOTIONALLY SAFE

Physical safety is the absence of harm or injury that can be experienced by any person from a physical object or practices that include a physical object. Physical objects can include a person, the room itself, furniture, medical equipment, prohibited items, toys, art work, etc.

Emotional safety comes from within us. It is the “knowing” of what we’re feeling; the ability to be able to identify our feelings and then take the ultimate risk of feeling them. Granted, in the presence of war, childhood neglect, trauma, and abuse of all kinds, we may never have known the feeling of being safe at all. It may be absolutely foreign to us. And so we may believe that safety is a dream that will never come true.

Physical safety cannot be established without simultaneously providing psychological and emotional safety to the professional and the service receiver. Once psychological and emotional safety is established, professionals can create a safe physical environment by creating practices, guidelines, policies and training that promote safety for all.

Emotional safety is a combination of willingness, courage and action. I believe that you’re worth it. Do you? Remember that the safety of all things around us begins with creating the emotional safety within ourselves.

SOLUTIONS Affirmations can be used to transform your way of thinking. They are defined as positive statements that can help you to challenge and overcome negative thoughts. When you repeat them often, and believe in them, you can start to make positive changes. Make it your mission to state your positive thinking affirmations and inspiring quotes loud and proud as daily reminders to keep your safety always in the back of your mind.

AFFIRMATIONS I’M PHYSICALLY SAFE

• “I am always safe and protected.” • “I’m free from feeling I need to be physically protected.” • “I avoid dangerous circumstances.” • “Where I am is a safe place to live.” • “It’s safe to openly express my ideas.” • “Worry thoughts about my safety are gone.” • “My family and I remain safe always.” • “I continue to live safely among well-adjusted people.” AFFIRMATIONS I’M EMOTIONALLY SAFE

• “It is safe to be myself.” • “I trust in the universe to guide me to safety.” • “My family and home are safe and protected.” • “I choose to feel safe and secure at all times.” • “My spirit and gut feelings protect me and keep me safe.” • “I now choose to feel safe and secure.” • “Feeling safe is my right and I accept it now.” • “All of life loves and supports me and makes me feel safe.” 15

Describes the urge or ability to do, feel, or react on something, especially in a creative sense. This symptom most commonly serves as a positive impact on both a mental and emotional sense, providing the body with adrenaline rushes and pulses of energy. Physically, it may manifest in the form of an increased heart beat, blood pressure, and/or sweating.

ACTIVITY

I’M INSPIRED BY..

Inspiration can spark from anything at anytime. It comes from a mental stimulation to do or feel something, especially something creative.

List any people, places, things, or ideas that you find inspiring and motivates you to do and to be better.

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SOLUTIONS TO STAY INSPIRED To a large extent, we all have to let the processes of creativity and inspiration come to us from the outside because it is not always an internal process we can count on. Yet, there are many ways to stay inspired through outside sources to keep our engines of motivation and excitement roaring.

READ Sometimes it only takes one sentence to get your mind in gear on what you want to achieve in your day, and focus on the bigger picture of your life.

TIME ALONE It is vital to the human spirit to have a certain amount of time alone to detox and re-energize. Inspiration cannot come from a dry well of energy resources. It is important to refuel and take time for yourself.

MONEY With money comes the freedom to do more things. Having this type of freedom brings more happiness. You are never more inspired than when you are happy.

MUSIC Music can be one of the most direct ways to find inspiration. Inspiration is a drive, and also an emotion, you either feel inspired or not. Emotions, the full range of them, make up inspiration so listen to some great music.

EXERCISE Getting outside, moving your body, getting fresh air and working up a sweat are highly creative ways to find inspiration. When you push yourself physically you learn how strong you are emotionally, and this helps you to continue pressing forward.

GRATITUDE Wherever there is gratitude there is a spark of life, therefore, an inspiration. The more grateful you are for what you have the more motivated it makes you. There is no room for complacency when you are grateful.

GIVE Seeing the significance of your impact on the world is so moving it inspires you to work more, and make more in order to give more. Giving is the greatest gift that gives back. To see that what you contribute to the world makes a huge difference in the lives of others. It is what inspiration is all about.

Describes the state of satisfaction (in relationships, certain situations, and everyday life) with what you have, whatever that may be. Contentment isn’t quite an exciting kind of happy, but more of a peaceful ease of mind. Physical feelings to help identify this symptom are a consistent and steady heart rate and improved sleeping patterns. POSSIBLE REASONS TO FEEL CONTENT Feeling content in all areas of our lives is something we all strive for in order to maintain a happy and positive outlook on your life and all the good in it while embracing the bad, yet in a positive way. While some things are out of our control, the good news is that we can learn how to start feeling content and happy. Contentness is definitely possible — and it usually takes less work than we think. Not only does contentment feel great, but it’s actually good for us too. Being content is linked to an improved immune system, physical function and living longer. Not to mention that when you feel good, other people around you are more likely to feel good too.

SCENARIOS THAT COULD INSPIRE FEELINGS OF CONTENTMENT

• Finding fun in a new hobby. • Strengthening relationships between friends and/or family. • Enjoying your place of work. • Finding joy in little day-to-day events throughout the day. • Enjoying the space in your home and your community. • Having a “lazy day” or day of no obligation or commitments. • Visiting a place you have never been to. • Trying new foods. • Adding/cutting out exercise from your routine. 18

SOLUTIONS You can remain content by being intentional. Six tips you can apply to maintain contentment in your life:

1. PRACTICE GRATITUDE 2. TAKE CONTROL OF YOUR ATTITUDE 3. STOP COMPARING YOURSELF TO OTHERS 4. HELP OTHERS 5. BE CONTENT WITH WHAT YOU HAVE, NEVER WITH WHAT YOU ARE

Describes the intense feeling of deep affection. Most commonly seen in personal relationships but can also be prevalent in other aspects. This symptom, having a positive impact, allows for happy and light-hearted feelings along with effects such as heightened mood, improved sleeping patterns, and an increase in energy.

TYPES OF LOVE EMPATHETIC LOVE Is liking someone through the fondness of familiarity, family members or people who relate in familiar ways. An example is the natural love and affection of a parent for their child. It is described as the most natural, emotive, and widely diffused of loves. FRIENDLY/FRIENDSHIP LOVE Is the love between friends as close as siblings in strength and duration. The friendship is the strong bond existing between people who share common values, interests or activities. Friendship is seemed the happiest and most fully human of all loves.

ROMANTIC LOVE Is the love in the sense of “being in love” or “loving” someone as your companion throughout your daily life. Although the emotions and sensations of romantic love are widely associated with sexual attraction, romantic feelings can exist without expectation of physical consummation and be subsequently expressed. UNCONDITIONAL LOVE Is the love that exists regardless of changing circumstances. This selfless love as the greatest of the four loves, and sees it as a virtue to achieve.

ACTIVITY

I LOVE..

The feeling of love is one of the most powerful emotions in the natural world and comes in many different forms.

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Make a list of not only who or what you love, but also what in this world loves you. Most often it is a person in your life yet, the results are different for each individual.

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SOLUTIONS Feeling love comes from the reaction to experiences from people, places, things, or ideas. Feeling loved can be both felt by you, and felt by others about you. It is important to feel loved, and here are some ways to be reminded of that:

• Remain connected with how you feel in certain relationships with friends, family, or a partner. • Take notice of those around you, and their attempts to spending time with you out of care for you. • Think of all the people you love in your life and how you show your affection to them. • W atch the actions people undergo to show their affection towards you, and reciprocate that back when needed. • Is there anyone you love that you feel distant from? How can it be resolved? 21

When you are proud, you are feeling pride, or satisfaction with yourself. The word proud can also mean too much of this feeling — sometimes saying someone is proud is the same as saying they’re arrogant. It’s also possible to feel proud of someone else. If your best friend gets the lead in the school play, you may find yourself feeling as happy for him as if you’d got the lead yourself. When you graduate from college, your “proud parents” will want to be there to watch. The maxim “Pride comes before a fall” plays on the fact that when you are proud of what you have, you are also at risk: having something means you have something to lose.

GOOD PRIDE, BAD PRIDE - HOW TO TELL THE DIFFERENCE It is common to be proud of our accomplishments, degrees, and material things. Yet, something to watch out for is the common and most often seen flaws in our pride when they are misplaced. So how do we go about distinguishing good pride from bad pride? Here’s how: Good Pride Examples:

• You worked hard towards a goal and accomplished those goals. • Using pride to maintain a certain standard in the things you do. • You are proud of who you have become. Bad Pride Examples:

• Letting you or your family/friends suffer because you do not want the help.

• Using pride to put others down. • M easuring your achievements against someone else vs. your own previous performances.

MAINTAINING A POSITIVE & PRIDEFUL MINDSET The way you approach a positively prideful attitude makes your view of life seem broader, and more full of possibilities. That view leads to actually living in a way that makes it natural to be exposed to and acquire new skills.

SURROUND YOURSELF WITH POSITIVE PEOPLE Who you hang around with rubs off on you. If you’re always with negative people who complain about everything and lack motivation, you’ll become a complainer and lack in success as they do. Try to connect with people with positive outlooks and interests in a range of things. It’ll make your whole outlook better.

CONTROL YOUR LANGUAGE No, this isn’t about the language police, or trying to swear less, this is about being conscious of the words you use when speaking and thinking. The structure of language affects a person’s view of the world, and the way they think. Taken to the furthest extent, your language actually limits or delineates how you are able to perceive the world.

SET PERSONAL GOALS Goals are a bit different from personal mission statements in that they are specific things you want to achieve. However, goals aren’t just “fun in the future”, but are the actual guides that you use to achieve. It’s tough to be positive if you think you’re going nowhere. Goals are the proof that you have a plan and you’re working towards something.

This feeling describes being eager and willing for the future and what is to come, based on the slight idea of what the actual outcome may be. This symptom provides an outlook that allows the idea of hope and the opportunity for a positive outcome. Physical feelings felt with this symptom include a heightened mood, better sleeping patterns, more positive interactions with family and friends, and feeling of overall contentment.

I’M LOOKING FORWARD TO/FOR..

ACTIVITY

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By being hopeful, it creates hope for the future and what is to come. In many cases, it is future events that motivate people in order to reach that moment.

List some life events and/or daily activities that excite you and things you are looking forward to.

WAYS TO KEEP YOUR MIND ON THE BRIGHT SIDE We all go through times when we see the world through cloudy colored glasses. Times when it’s tempting to just climb into bed and hide out, for however long. Fortunately for your loved ones, your livelihood and your life, we’ve gathered together some tactics to cut through the fog:

SHIFT YOUR EXPECTATIONS When you wake up and think it’s going to be a “blah” day, you’re helping set yourself up to have such a day. So the next time you catch yourself making a gloomy prediction, first congratulate yourself for noticing. Then, think about a few things you can look forward to throughout the day — they needn’t be big; never discount the simple yet sublime pleasure of a hot shower, that first sip of coffee, or the first few notes of your favorite song — and you’ll begin training your brain to zoom in on positive events.

LOOK FOR MEANING IN THE MOST CHALLENGING MOMENTS Take the traumas and make them part of who you’ve come to be, and you need to fold the worst events of your life into a narrative of triumph, evincing a better self in response to things that hurt.

ADD SOME WOW TO YOUR WORLD It may seem wrong to stay cheerful in the face of the many big problems confronting us, but rather than getting dragged down, you might want to look up. Do something that excites you or cease the opportunity to experience new things in your life and see how that affects your life’s outlook.

REMEMBER THE ESSENTIAL GOODNESS OF HUMANITY There’s alway going to be these horrible tragedies that happen in our lives, and these terrible things, but there’s always going to be more good out there, you just have to look for it. There is an unfathomable amount of kindness present in the world, and when we put our fears aside, when we connect to strangers, when we smile at the people next to us or put away our judgments, it opens up a door into an entirely different way of life.

Optimistic is a mental attitude reflecting a belief or hope that the outcome of some specific endeavor, or outcomes in general, will be positive, favorable, and desirable. A common idiom used to illustrate optimism versus pessimism is a glass filled with water to the halfway point: an optimist is said to see the glass as half full, while a pessimist sees the glass as half empty. Though there is the chance of natural, mild worry to be present, this feeling is felt in a way that produces feelings of a happy mood, a positive mindset, and improved sleeping patterns.

SEE FAILURE AS A NEW START Failure is not the end, in fact it is often the beginning of something great. When things are good, we coast along without making any quantum leaps. When things go bad, our world gets shaken up, which requires us to grow, see new things and start fresh.

BE EXPANSIVE Pessimism makes us contract and shy away from new or adventurous things. It causes us to fixate on the negative possibilities and be trapped by fear of failure. Optimism, however, opens us up to new ideas, new experiences and new possibilities. It frees us up to consider new options and change our businesses, and lives, for the better. It helps us look to the future and create expansive, evolving realities.

GET HEALTHY Dwelling on negativity isn’t healthy. Not only are optimists generally happier and less stressed, but also they tend to have healthier hearts.

SPREAD GOOD VIBES Optimism is contagious. Having an upbeat attitude can inspire everyone around us. Attitude is everything. Optimistic leaders can help motivate and engage their employees. A positive team will be driven to accomplish goals and work together to move things forward.

IT IS THE BEST CHOICE There is no better alternative to optimism. Pessimism doesn’t achieve much, and doesn’t have any benefits over optimism. Being optimistic obviously doesn’t mean seeing rainbows 24-7. Everything won’t always be great. But optimism helps us see new opportunities, learn from different situations, and keep moving.

HOW TO BE OPTIMISTIC WHEN THE WORLD AROUND YOU ISN’T Sometimes, it’s hard to be happy when you think about what’s going on in the world. It’s harder still when the people around you constantly complain about all those things that are happening.

OPTIMISM IS A CHOICE If you want to become a more optimistic person—despite the negativity surrounding you—then you can take measures to think positively and spread that optimistic outlook to those around you.

IMAGINE A POSITIVE FUTURE It sounds kitschy, but writing down your ideas of an optimistic future can truly make a difference when it comes to your overall outlook.If you need a primer, here’s what to do: Spend 20 minutes on four consecutive days on writing down what you want to happen tomorrow, next week, next month and next year—feel free to dream big.

RECOGNIZE YOUR NEGATIVE THOUGHTS It’s ok to acknowledge that bad things might happen. After all, ignoring reality isn’t helpful. When you’re thinking negatively, take a moment to assess how realistic your thoughts truly are. Reframing your exaggeratedly negative thoughts into more realistic statements can help you maintain a healthy dose of optimism.

PRACTICE GRATITUDE Thinking about all the things you have to be grateful for, from warm sunshine to clean water, can give you an instant boost of optimism. It’s hard to be optimistic without feeling gratitude toward those that helped you get to that happy place. While thinking about how grateful you are is helpful, sharing your gratitude with others provides added benefits. You’ll spread a bit of joy and cheer when you tell others how much you appreciate them.

Stop being so sensitive. For many of us who feel things intensely, these words are all too familiar, extremely frustrating, and often end up making us feel worse. Through these compassionate, effective techniques, it can help manage your emotions, develop an unshakable sense of self, and strengthen relationships.

WHAT IS EMOTIONAL SENSITIVITY AND HOW DOES IT MANIFEST? When you’re emotionally sensitive, you experience emotions more intensely than others. Your feelings of love, joy, happiness, anger, sorrow, and fear are stronger than average; therapy and medications can help.

ARE THERE BOTH POSITIVE AND NEGATIVE ASPECTS TO BEING EMOTIONALLY SENSITIVE? Absolutely. Emotionally sensitive people often love that they’re able to sense how others feel, experience intense joy, and are passionate and compassionate. Passionate people can make changes happen in the world. At the same time, managing sadness, anger, fear, envy, and jealousy can be a struggle. Being different from others in the intensity of your feelings can lead to a negative view of yourself which creates additional issues such as hiding who you are, loneliness, and self-hatred.

HOW CAN POSITIVE APPROACHES IN THIS BOOK HELP EMOTIONALLY SENSITIVE PEOPLE STAY GROUNDED? The approaches discussed in this book are specifically oriented to managing emotions effectively so that the emotionally sensitive aren’t controlled or overwhelmed by their feelings. The coping skills are focused on ways to decrease the intensity of the emotion, recover from emotions more quickly, and avoid acting on emotions without thinking.

WAYS TO BE LESS SENSITIVE MINDFULNESS Daily mindfulness is one of the best tools to pull you away from your reactive thoughts and into the present moment. It leaves your mind calmer and clearer and raises your self-esteem, and it’s now a cornerstone of several types of therapy. Note that mindfulness takes time, often several months or more, to really ‘get’, so stick it out.

DISPLACEMENT TECHNIQUES The idea here is to notice when you are being emotionally triggered and use a predetermined tool of distraction to pull you away from your thoughts. Tactics that get you out of your head and into your body are best. Dialectical behavioural therapy suggests things like holding ice, belly breathing, or physically taking a few steps backwards.

PERSPECTIVE JUMPING When we see things from a narrow view of ‘me against the world’ we tend to always be on alert and sensitive. A useful life coaching technique is to learn how to switch perspective. Think of a situation you recently experienced where you felt very sensitive. What would an alien watching from above think? Your eighty-year old future self? What would the Dalai Lama suggest you do in such a situation?

ACCEPTANCE Try the ‘worst case scenario’ trick. When things seem overwhelming ask, “What is the very worst thing that can happen here? Can I accept and handle that?” If yes, you’ll relax a little. If no, you can decide who to ask for help. A good tool to help with self acceptance is self-compassion. When you find yourself judging or berating yourself, imagine you were instead talking to a good friend. How would you speak to and treat them? Offer yourself the same.

When you’re anxious, your body can and often does produce physical reactions like sweating or shortness of breath. When you become anxious, your brain and body set off an immediate stress response. This includes a physological change. Your body may tighten up or grow tenser. A stress response can also include a psychological or emotional response. You may become aggressive or upset more easily. These responses are referred to as the “fight-or-flight” response. When you become stressed or anxious, your body prepares to fight back or run away.

ANXIETY

DEPRESSION

Anxiety symptoms are rarely the same from person to person. Some days, symptoms aren’t even the same for the same person. Anxiety presents itself in a variety of ways, and that makes detecting or understanding symptoms difficult.

Depression is another psychological cause of a heavy feeling in the chest. A 2017 study found a link between having depression and experiencing recurrent chest pain.

Chest pain associated with anxiety feels different for each person. Some people may experience chest pain on a gradual basis. For others, the pain may be sudden and unexpected. Anxiety chest pain can be described as:

• Sharp, shooting pain • Persistent chest aching an unusual muscle twitch or spasm in your chest • Burning, numbness, or a dull ache, stabbing pressure • Chest tension or tightness If you don’t have a history of chest pain with anxiety, you may be alarmed. Many people assume they’re having a heart attack and go to the hospital’s emergency department for treatment.

A person with depression may experience physical symptoms because depression affects how people feel pain. One theory is that this is because depression affects the neurotransmitters that govern both pain and mood. People with depression may also experience chest heaviness due to an increase in perceived stress. Unexplained aches and pains accompanied by feeling low, hopeless, guilty, or worthless may be a sign of depression.

SOLUTIONS If you feel anxious, you can take control of your mind and body with simple techniques. These techniques may not work every time, but they’re a great starting point when you need help controlling your anxiety.

PRACTICE DEEP BREATHING Focused, deep breaths can calm both your mind and your body. Find a quiet room or area, and inhale for a count of 10. Hold for a second, and then exhale for a count of 10. Repeat this several times as you feel your heart rate fall.

TAKE STOCK OF THE SITUATION Accept your feelings of anxiety, recognize them, and then work through putting them in perspective. Are you worried about something you can’t control? Are you fearful of an outcome that’s unlikely? Are you dreading a situation you can’t control the outcome of? Talk your way through your feelings to find the source, and then work to put it into perspective.

PICTURE A BEAUTIFUL SCENE If you’re feeling anxious, try visualizing a place that instantly calms you. This can be especially helpful if you’re feeling anxious while in a situation you can’t avoid, like a stressful meeting. Practice deep breathing while you envision this location.

Sweating is a necessary response to rising temperatures. It helps keep you cool when it’s hot outside or if you’re working out. But sweating excessively regardless of temperature or exercise — could be a sign of hyperhidrosis. Depression, anxiety, and excessive sweating can sometimes occur at the same time. Certain types of anxiety may cause hyperhidrosis. You might experience feelings of anxiety or depression if excessive sweating significantly interferes with your daily activities.

ANXIETY

HYPERHIDROSIS

DEPRESSION

When you’re worried about excessive sweating, this can manifest into anxiety. You might have some of the symptoms of social anxiety too. Generalized anxiety disorder (GAD) is more likely to develop as a secondary symptom of hyperhidrosis.

Hyperhidrosis is sometimes a secondary symptom of social anxiety disorder. In fact, according to the International Hyperhidrosis Society, up to 32 percent of people with social anxiety experience hyperhidrosis.

Excessive sweating can lead to social withdrawal. If you’re worried about sweating during your daily activities, this can cause you to give up and stay home. You might lose interest in activities you once enjoyed. Plus, you might feel guilty about avoiding them. On top of that, you could feel hopeless.

GAD isn’t usually a cause of hyperhidrosis. But it can develop over time when you worry about excessive sweating. You might find yourself concerned about sweating all the time, even on days when you’re not sweating. The worries may keep you up at night. They may also interfere with your concentration at work or school. At home, you might have problems relaxing or enjoying time with family and friends.

When you have social anxiety, you may have intense stress when you’re around other people. The feelings are often worse when you have to speak in front of others or if you’re meeting new people. Also, you might avoid drawing attention to yourself Excessive sweating is just one symptom of social anxiety disorder. You might also:

• Blush and/or feel hot especially around your face • Feel lightheaded, get headaches • Tremble or stutter when you speak • Clammy hands

If you have any of these feelings for an extended period of time, then you might be experiencing depression in relation to hyperhidrosis. It’s important to address and treat excessive sweating so that you can get back to the people and activities you love.

SOLUTIONS Primary hyperhidrosis (which isn’t caused from anxiety or any other condition) must be diagnosed by a doctor. Your doctor may give you prescription creams and antiperspirant to help control your sweat glands. As excessive sweating is managed over time, your feelings of anxiety and depression may also subside. If anxiety and depression don’t go away despite treatment for hyperhidrosis, you might need help for these conditions too. Both anxiety and depression may be treated with therapy or medications like mild antidepressants. In turn, these treatments can also decrease stress that can make your sweating worse. Staying active and social among friends and family can also boost your mood. If you’re worried about the sweating that you experience with social anxiety, you’ll have to treat the underlying cause. Behavioral therapy and medications can help.

Mental fatigue is a condition triggered by prolonged cognitive activity. Basically, it sends your brain into overdrive, leaving you exhausted, hampering your productivity and overall cognitive function. The most common symptoms include mental block, lack of motivation, irritability, stress eating or loss of appetite and insomnia. Mental exhaustion can affect you for both short term or long-term. If left unchecked, it can lead to all sorts of serious health problems, including anxiety and burnout. Research suggests that constant mental exhaustion can also impact your physical endurance.

WHAT CAUSES MENTAL FATIGUE? DECISION-MAKING Constant decision-making can be taxing as it exhausts your executive function. This includes what is called ‘decision leeches’ – which is when you ask someone to make a decision and they send you back a list of options rather than making the decision themselves or people who are always asking you to help with their decisions. CLUTTER Science says clutter triggers the production of cortisol (or ‘stress hormone’). So, the more cluttered your physical surroundings and headspace are, the more stressed out you’ll be. And prolonged stress can manifest into brain fatigue. LACK OF SLEEP According to the National Sleep Foundation, adults need 7—9 hours of uninterrupted sleep to stay healthy. Getting enough sleep is critical for brain rejuvenation. Sleep deprivation can make your mind foggy from weariness, adversely affecting your mood, focus, alertness and productivity. AVOIDANCE AND PROCRASTINATION Contrary to popular belief, procrastinating is more taxing for your brain than working on the task you’ve been putting off. When we procrastinate or avoid, our anxiety about whatever we’re avoiding tends to increase. This, in turn, depletes your mental energy.

HOW TO BEAT FATIGUE STAY ORGANIZED Both your physical and mental space needs tidying up from time to time. Getting rid of all non-essential stuff is crucial to stay focused, motivated and productive. The best way to keep things organized without feeling overwhelmed is to assign a proper place to everything and clear up the mess right after you’ve finished a task. For instance, do the dishes as soon as you’ve had your meal, organize your desk every day before heading home, make your bed immediately after waking up, etc. Here are some helpful tips to declutter your surroundings and headspace.

MEDITATE Spending as little as 20 minutes to practice meditation each day can go a long way. Studies show that meditation not only improves focus and memory but also changes the way your body responds to stress. If meditation isn’t your cup of tea, don’t worry. Try these science-backed alternatives instead.

BE REALISTIC Make a list of important tasks you need to accomplish the next day, before going to bed. Keep the to-do list simple and realistic. This will keep you from overcommitting, ensuring you’ve enough time to check off all the items on that list. Similarly, set realistic personal and professionl goals.

RETHINK YOUR ENERGY Move from being the ambulance at the bottom of the cliff to working on systems that will help permanently reduce stress and excess decision making. Have backups where forgetting would otherwise cause stress. For instance, keep extra charging cords at home and work, keep some money in your car’s glove compartment for emergency purposes, create a master packing list for travel and print multiple copies so you don’t have to keep writing new ones.

TAKE FREQUENT BREAKS Whether it’s a 15-minute break, a weekend getaway or a staycation, taking some time off to unwind can do wonders for your mental health. Take intermittent breaks even at work. Allow your mind to wander, preferably while being physically active (like a stroll near the building). Taking breaks help prevent tunnel vision. You’ll more easily see simple solutions to problems and won’t get caught up in spending excessive time on unimportant things.

TASKS Do repetitive tasks in bulk so you don’t have to do them often. For example, if you have enough space, buy things like laundry detergent or office supplies only once every few months rather than doing these types of tasks more often than necessary. Or, print out multiple copies of completed forms rather than each time you need one.

When a person feels irritable, small things that would not usually bother them can make them feel annoyed or agitated. The resulting tension can make a person more sensitive to stressful situations. Irritability is a common emotion. Many factors can cause or contribute to irritability, including life stress, a lack of sleep, low blood sugar levels, and hormonal changes. Extreme irritability, or feeling irritable for an extended period, can sometimes indicate an underlying condition, such as an infection or diabetes. It may also be a sign of a mental health condition, such as anxiety or depression.

LIFE STRESS

DEPRESSION

Going through a stressful period can make a person feel more irritable than usual.

Depression affects nearly 16 million adults in the United States. It can manifest in a wide range of symptoms and often causes persistent sadness, fatigue, and irritability.

When someone experiences a stressful life event — which may tie in with work, school, trauma, or grief — they may find it more difficult to manage their emotions and can become overwhelmed. They may feel less tolerant of the people around them.

One of the early signs of depression or a depression relapse is stronger feelings of irritability.

Feeling overwhelmed by life stress is normal, but prolonged periods of stress can lead to emotional exhaustion. Recognizing the early signs of stress and taking steps to relieve this feeling can help people avoid burnout.

Irritability is more likely to be one of the symptoms of depression in men than in women, and it often occurs alongside aggressive feelings, risk-taking, and substance abuse.

ANXIETY Feelings of anxiety often arise in response to stressful situations in life, such as problems at work, preparing for an important exam, or going through significant life changes. This type of anxiety usually goes away once the stressful situation passes. However, anxiety may linger or worsen over time and can severely affect a person’s daily activities, work performance, and personal relationships. If a person has excessive anxiety or worry that lasts for 6 months or longer, they may have generalized anxiety disorder (GAD), which affects up to 20% of adults.

MANAGE IRRITABILITY People can manage their irritability in several different ways. Certain methods will work better for some people than others. It is up to the individual to find which coping mechanisms best suit their personality and lifestyle. A few general tips for managing irritability include:

• Exercising regularly • Eating a balanced diet rich in whole foods, such as fruits and vegetables, and low in processed foods Maintaining a regular sleep schedule Practicing slow breathing techniques Practicing meditation Speaking with trusted friends and family members Meeting with a mental health practitioner or counselor Using a journal to keep track of mood changes and triggers

• • • • • •

SUMMARY People can experience periods of irritability in response to stressful situations. Persistent irritability may indicate an underlying physical or psychological disorder, such as:

• Depression • Anxiety • Low blood sugar • Hormonal imbalances • Children may appear irritable as a normal part of development. In other cases, irritability may be due to an infection, mood disorder, or behavior disorder, such as ADHD, depression, or anxiety. Older adults may also experience frequent periods of irritability if they feel isolated or lonely. Neurodegenerative diseases, such as Alzheimer’s disease, can cause changes in a person’s mood or personality. People can speak with a doctor or a trained mental health professional if they feel that they need help managing their irritability.

Eating Disorders describe illnesses that are characterized by irregular eating habits and severe distress or concern about body weight or shape. Some disturbances may include inadequate or excessive food intake which can ultimately damage an individualâ&#x20AC;&#x2122;s well-being. The most common forms of eating disorders include anorexia nervosa, bulimia nervosa, and binge eating disorder and affect both females and males. Disordered eating issues can develop during any stage in life but typically appear during the teen years or young adulthood. Classified as a medical illness, appropriate treatment can be highly effectual for many of the specific types of eating disorders.

TYPES OF EATING DISORDERS ANOREXIA NERVOSA The male or female suffering from anorexia nervosa will typically have an obsessive fear of gaining weight, refusal to maintain a healthy body weight and an unrealistic perception of body image. Many people with anorexia nervosa will fiercely limit the quantity of food they consume and view themselves as overweight, even when they are clearly underweight. Anorexia can have damaging health effects, such as brain damage, multi-organ failure, bone loss, heart difficulties, and infertility. The risk of death is highest in individuals with this disease. BULIMIA NERVOSA This eating disorder is characterized by repeated binge eating followed by behaviors that compensate for the overeating, such as forced vomiting, excessive exercise, or extreme use of laxatives or diuretics. Men and women who suffer from bulimia may fear weight gain and feel severely unhappy with their body size and shape.

The binge-eating and purging cycle is typically done in secret, creating feelings of shame, guilt, and lack of control. Bulimia can have injuring effects, such as gastrointestinal problems, severe dehydration, and heart difficulties resulting from an electrolyte imbalance. BINGE EATING DISORDER Individuals who suffer from binge eating disorder will frequently lose control over his or her eating. Different from bulimia nervosa however, episodes of binge-eating are not followed by compensatory behaviors, such as purging, fasting, or excessive exercise. Because of this, many people suffering from BED may be obese and at an increased risk of developing other conditions, such as cardiovascular disease. Men and women who struggle with this disorder may also experience intense feelings of guilt, distress, and embarrassment related to their binge eating, which could influence the further progression of the eating disorder.

SIGNS AND SYMPTOMS A man or woman suffering from an eating disorder may reveal several signs and symptoms, some which are:

• Chronic dieting despite being hazardously underweight • Constant weight fluctuations • Obsession with calories and fat contents of food • Engaging in ritualistic eating patterns, such as cutting food into • Tiny pieces, eating alone, and/or hiding food • Depression or lethargic stage TREATMENTS OF EATING DISORDERS Treatment for an ED is usually comprised of one or more of the following and addressed with medical doctors, nutritionists, and therapists for complete care:

NUTRITION This would involve weight restoration and stabilization, guidance for normal eating, and the integration of an individualized meal plan.

THERAPY Different forms of psychotherapy, such as individual, family, or group, can be helpful in addressing the underlying causes of eating disorders. Therapy is a fundamental piece of treatment because it affords an individual in recovery the opportunity to address and heal from traumatic life events and learn healthier coping skills and methods for expressing emotions, communicating and maintaining healthy relationships.

MEDICATIONS Some medications may be effective in helping resolve mood or anxiety symptoms that can occur with an eating disorder or in reducing binge eating and purging behaviors.

Hopelessness can happen when someone is going through difficult times or painful experiences. Or you might feel hopeless without a specific reason. You might feel overwhelmed, trapped, or insecure, or you might have a lot of self-doubt. You might think that challenges are insurmountable or that there are no solutions to the problems you are facing. At some point in your life, you may have experienced some of these feelings â&#x20AC;&#x201D; itâ&#x20AC;&#x2122;s a part of being human. However, when hopelessness lasts for a while, takes up a lot of your time, or troubles you, it might be a signal that you need outside support. Hopelessness might be a sign that you are depressed or that you may be on your way toward depression. THE CAUSE OF HOPELESSNESS Hopelessness may be a symptom of a variety of mental health conditions, or it may occur when an individual is discouraged by dissatisfying, distressing, or negative life events. One survey, conducted among 1,000 people who had been diagnosed with a psychiatric condition, shows that some messages of hopelessness may actually originate from the mental health care system. Of those who completed the survey, 41% reported being told by a health care professional that recovery from their distress was unlikely or impossible, in spite of the fact that many individuals, including those experiencing extreme mental and emotional distress, are able to achieve stable wellness through therapy.

HOW HOPELESSNESS CAN AFFECT MENTAL HEALTH Hopelessness is listed as a symptom of many behavioral and mental health issues, including depression, anxiety, bipolar, eating disorders, posttraumatic stress, substance dependency, and suicidal ideation. Many people who experience hopelessness may also be affected by mental health issues such depression. Feelings of hopelessness that occur with a condition such as depression may lead an individual to have thoughts of suicide. Hopelessness may not always occur with a particular condition, but no matter the cause, feelings of hopelessness can be devastating. Not only does the emotion compromise an individual’s sense of well-being and stability, it may also rob a person of the motivation required to utilize available resources or seek help. People experiencing hopelessness may make statements such as:

• “My situation will never get better.” • “No one can help me.” • “I feel like giving up.” • “It is too late now.” • “I have no hope.” • “I will never be happy again.” THERAPY FOR HOPELESSNESS Hopelessness can be distinguished by inhibited motivation, a lack of interest, negative thoughts about the future, or a negative view of the self. These feelings may become worse depending on a person’s mood.

COGNITIVE THERAPY Proven to be one effective treatment for those experiencing hopelessness, this type of therapy targets an individual’s negative thoughts and assumptions. Cognitive therapy requires that individuals in treatment carefully analyze the validity of their assumptions, and those dealing with feelings of hopelessness may initially be resistant to the approach. However, therapists can often overcome this obstacle by first working with the person in therapy to address these feelings, often by focusing on self-esteem enhancement. Numerous studies show that therapy is often able to help those experiencing hopelessness regain their hope and achieve lasting mental wellness.

Insomnia is an inability to get the amount of sleep needed to function efficiently during the daytime. Some signs to indicate you are experiencing insomnia include: difficulty falling asleep, difficulty staying asleep or waking up too early in the morning. It is rarely an isolated medical or mental illness but rather a symptom. In other people, insomnia can be a result of a person’s lifestyle or work schedule. Short-term insomnia is very common and has many causes such as stress, travel or other life events. It can generally be relieved by simple sleep hygiene interventions such as exercise, a hot bath, warm milk, or changing your bedroom environment. Long-term insomnia lasts for more than three weeks and should be investigated by a physician with a potential referral to a sleep disorder specialist, which includes psychiatrists, neurologists and pulmonologists who have expertise in sleep disorders. CAUSE AND EFFECT Approximately 50% of insomnia cases are related to depression, anxiety or psychological stress. Often the qualities of a person’s insomnia and their other symptoms can be helpful in determining the role of mental illness in a person’s inability to sleep. Early morning wakefulness can be a sign of depression, along with low energy, inability to concentrate, sadness and a change in appetite or weight. On the other hand, a sudden dramatic decrease in sleep which is accompanied by increase in energy, or the lack of need for sleep may be a sign of mania. Many anxiety disorders are associated with difficulties sleeping. Obsessive compulsive disorder (OCD) is frequently associated with poor sleep. Panic attacks during sleep may suggest a panic disorder. Poor sleep resulting from nightmares may be associated with posttraumatic stress disorder (PTSD).

Substance use disorders can also cause problems with sleep. While alcohol is sedating in limited quantities, intoxication with alcohol can make you wake up numerous times in the night and disturbs your sleep patterns. Illicit drugs such as LSD and ecstasy are also associated with interruptions in sleep. Some sedative medications may cause sleepiness during intoxication but can disturb sleep and cause serious problems sleeping in people who are misusing or withdrawing from these medications. Poor sleep has been shown to significantly worsen the symptoms of many mental health issues. Severe sleep problems can decrease the effectiveness of certain treatments. Treatment of sleep disorders has also been studied in relationship to schizophrenia, ADHD and other mental illnesses. All of the scientific data shows the connection between medical and mental illnesses: good sleep is necessary for recovery— or prevention—in both types of conditions.

TREATMENT FOR INSOMNIA The first-line treatment for insomnia is good sleeping habits and taking care of any underlying conditions that may be causing the problems with sleeping. But when these are not enough, other treatment options can be considered.

GOOD SLEEPING HABITS A first-line treatment for treatment of insomnia, these can include maintaining a regular sleep schedule, avoiding stimulating activities like exercise before bed, and having a comfortable sleep environment.

RELAXATION TECHNIQUES Deep breathing, progressive muscle relaxation and mindfulness can help people become aware of their body and decrease anxiety about going to sleep.

MEDICATION Many psychiatric drugs are used to promote sleep in people with insomnia. One should be careful regarding the risk of becoming “over-sedated” by using other drugs and alcohol when taking some of these medications. Doctors don’t generally recommend staying on medication for more than a few weeks but there are a few medications that have been approved for long-term use.

HERBAL REMEDIES Melatonin and valerian root are two herbal remedies that are available at many pharmacies and other locations. The effectiveness of these treatments has not been proven for most people, and neither treatment has been approved by the FDA.

SLEEP RESTRICTION This is a form of therapy that increases “sleep efficiency” by decreasing the amount of time that a person spends in bed awake. This involves very strict rules regarding the amount of time that a person can lay in bed for at night which gradually increases over time.

COGNITIVE BEHAVIORAL THERAPY This therapy can help you control or eliminate negative thoughts and worries that keep you awake.

Dizziness is a common symptom of anxiety stress and, and If one is experiencing anxiety, dizziness can result. On the other hand, dizziness can be anxiety producing. The vestibular system is responsible for sensing body position and movement in our surroundings. The vestibular system is made up of an inner ear on each side, specific areas of the brain, and the nerves that connect them. This system is responsible for the sense of dizziness when things go wrong. Scientists believe that the areas in the brain responsible for dizziness interact with the areas responsible for anxiety, and cause both symptoms.

CAUSE OF DIZZINESS Dizziness can be a very serious symptom of other issues such as low blood pressure, anemia, getting up too fast, or more serious conditions like multiple sclerosis. If it is the first time you are experiencing dizziness — especially if the dizziness is severe — it is a good idea to visit your primary care provider. If anxiety is the cause of your dizziness, there are several possible causes: HYPERVENTILATION This is one of the most common causes. It often occurs during an anxiety or panic attack, but it can occur at any moment when you suffer from anxiety. Hyperventilation is the result of breathing too quickly and blowing off too much carbon dioxide. When you think of anxiety-induced hyperventilation, you imagine someone being unable to catch their breath and speak in clear sentences. This lowers your carbon dioxide levels but you also cannot take in enough oxygen. This is usually why people are instructed to breathe slowly into a paper bag. PANIC Panic attacks may induce dizziness in several ways. The most common is through hyperventilation or “fast breathing” that constricts blood vessels to the brain. It is also not uncommon for the rush of adrenaline to make you feel lightheaded, worsening the dizziness. Dizziness is also a response to perceived illness, and the extreme anxiety of a panic attack may cause your body to think it is sick. DEHYDRATION Dehydration can also cause the sensation of dizziness and/or lightheadedness. Anxiety does not cause dehydration, but those that suffer from anxiety are more prone to becoming anxious when dehydrated. Also, anxiety can exaggerate physical sensations, making them feel worse than they actually are. So mild dizziness from dehydration may be described as severe dizziness.

NOT DANGEROUS

MANAGING DIZZINESS

Generally, when anxiety is causing your dizziness, there is much less concern for serious harm. If your dizziness occurs while operating machinery or a motor vehicle, please stop all activity immediately. It is best to determine the cause of the symptoms rather than to push through and possibly harm yourself and/or others. Overall, dizziness is not likely to have long term effects on brain function.

Still, dizziness can be frightening and disruptive. There is no denying that individuals would rather live without these symptoms. Having to deal with dizziness can start to create a perpetual cycle of worsened anxiety that can then cause more dizziness. It can also trigger the beginning of a panic attack, making the entire experience a nightmare. If you are feeling dizzy, try the following:

BREATHE SLOWER AND DEEPER Often anxiety attacks feel as though you cannot obtain a full breath. When in actuality, you are breathing too quickly and inadvertently forcing yourself to â&#x20AC;&#x153;over-breatheâ&#x20AC;?. Instead, you end up taking rapid, shallow breaths. You should slow your breathing by counting breaths or breathing into a paper bag to correct your carbon dioxide levels.

CLOSE YOUR EYES If you can safely close your eyes, try keeping them closed for a few minutes. Dizziness can have visual aspects that cause you to feel as if the room is spinning. With your eyes closed, it removes that particular sensory input. This should ease some of your dizziness and decrease the likelihood of nausea and vomiting.

DRINK WATER If you can walk comfortably, try drinking some water. This is important for those whose dizziness is related to dehydration. It can also be beneficial because the cool water has a tendency to relax the body.

FOCUS ON A SPOT Many ballet dancers that get dizziness from spinning find that they can obtain a bit of relief if they stare at one spot in the distance. While having symptoms, consider staring at a stationary spot which can help your eyes and mind get back under control. You may also just have to wait it out a bit. Dizziness caused by anxiety is usually fairly temporary. There is no pill or supplement that you can take to relieve it.

Delusion disorder, also called paranoid disorder, is a type of mental state — called “psychosis”— in which a person cannot tell what is real from what is imagined. The main feature of this disorder is the presence of delusions, which are unshakable beliefs in something untrue. People can experience non-bizarre delusions, which involve situations that could occur in real life, such as being followed, poisoned, deceived, conspired against, or loved from a distance. These delusions usually involve the misinterpretation of perceptions or experiences. In reality, however, the situations are either not true at all or highly exaggerated. People with delusional disorder often can continue to socialize and function quite normally and generally do not behave in an obviously odd or bizarre manner. Although delusions might be a symptom of more common disorders, such as schizophrenia, delusional disorder itself is rather rare. Delusional disorder most often occurs in middle to late life. WHAT CAUSES DELUSIONAL DISORDER As with many other psychotic disorders, the exact cause of delusional disorder is not yet known. Researchers are, however, looking at the role of various genetic, biological, and environmental or psychological factors. GENETIC The fact that delusional disorder is more common in people who have family members with delusional disorder or schizophrenia suggests there might be a genetic factor involved. It is believed that, as with other mental disorders, a tendency to develop delusional disorder might be passed on from parents to their children. BIOLOGICAL Researchers are studying how abnormalities of certain areas of the brain might be involved in the development of delusional disorders. An imbalance of certain chemicals in the brain, called neurotransmitters, also has been linked to the formation of delusional symptoms. Neurotransmitters are substances that help nerve cells in the brain send messages to each other. An imbalance in these chemicals can interfere with the transmission of messages, leading to symptoms.

TYPES OF DELUSIONAL DISORDERS

SYMPTOMS

There are different types of delusional disorder based on the main theme of the delusions experienced. The types of delusional disorder include:

The presence of non-bizarre delusions is the most obvious symptom of this disorder. Other symptomsthat might appear include:

EROTOMANIC Someone with this type of delusional disorder believes that another person, often someone important or famous, is in love with him or her. The person might attempt to contact the object of the delusion, and stalking behavior is not uncommon. GRANDIOSE A person with this type of delusional disorder has an over inflated sense of worth, power, knowledge, or identity. The person might believe he or she has a great talent or has made an important discovery.

An irritable, angry, or low mood hallucinations (seeing, hearing, or feeling things that are not really there) that are related to the delusion, (For example, a person who believes he or she has an odor problem may smell a bad odor.)

JEALOUS A person with this type of delusional disorder believes that his or her spouse or sexual partner is unfaithful. PERSECUTORY People with this type of delusional disorder believe that they (or someone close to them) are being mistreated, or that someone is spying on them or planning to harm them. It is not uncommon for people with this type of delusional disorder to make repeated complaints to legal authorities. SOMATIC A person with this type of delusional disorder believes that he or she has a physical defect or medical problem. MIXED People with this type of delusional disorder have two or more of the types of delusions listed above.

Paranoia is the irrational and persistent feeling that people are ‘out to get you’ or that you are the subject of persistent, intrusive attention by others. Paranoia may be a symptom of a number of conditions, including paranoid personality disorder, delusional (paranoid) disorder and schizophrenia. The cause of paranoia is unknown but genetics are thought to play a role. Treatment depends on the condition diagnosed as its cause, and may include treatment by psychological therapy or medication.

PARANOID SCHIZOPHRENIA

PARANOID PERSONALITY

DELUSIONAL (PARANOID)

Considered the most severe type. It is characterized by strange delusions, such as believing that one’s thoughts are being broadcast over the radio. Hallucinations, especially bizarre ones, are also common to the condition. A person with paranoid schizophrenia often finds the world confusing and functions poorly without treatment.

Considered the mildest type. Most people with paranoid personality disorder function well despite their mistrust of the world. The attitudes and behaviours associated with this disorder, when they become obvious, are often discovered to have been present for much of the person’s life.

Characterized by the dominance of one delusion (false belief) without any other sign of mental illness. The person’s behaviour depends on which delusion they have. For example, a person who has a delusion of persecution believes that other people are spying on them or plotting to harm them in some way. Stalking can be the result of delusional (paranoid) disorder – for example, the person believes they are in a relationship with a movie star they have never met. In another case, a person may imagine they have a terrible illness, despite repeated reassurance from doctors.

SYMPTOMS

TREATMENT

Paranoid symptoms may range from mild to severe. They depend on the cause but, generally, a person who is paranoid may:

While there is no absolute cure for the conditions that cause paranoia, treatment can help the person cope with their symptoms and live a happier, more productive life. Treatment depends on the type and severity of the condition but may include:

• Be easily offended • Find it difficult to trust others • Not cope with any type of criticism • Assign harmful meanings to other people’s remarks

• Be always on the defensive • Be hostile, aggressive and argumentative • Not be able to compromise • Find it difficult, if not impossible, to ‘forgive and forget’

• Assume that people are talking ill of them behind their back

• Be overly suspicious – for example, think that

other people are lying or scheming to cheat them

• Not be able to confide in anyone • Find relationships difficult • Consider the world to be a place of

MEDICATIONS Anti-anxiety drugs or antipsychotic drugs can ease some of the symptoms. However, a person with paranoia may often refuse to take medication because they are afraid it will harm them.

THERAPY This can help the person to cope with their symptoms and may improve their ability to function. However, if a person with paranoia is unlikely to talk openly and freely to a therapist, progress can be extremely slow.

COPING SKILLS Other treatments aim to improve the person’s ability to function socially. Options may include relaxation therapy, techniques to reduce anxiety, and behavior modification.

HOSPITAL ADMISSION In severe cases, the person may need to stay in the hospital until the condition causing the paranoia stabilizes.

constant threat

• Feel persecuted by the world at large • Believe in unfounded ‘conspiracy theories’

We all experience anxiety. For example, speaking in front of a group can make us anxious, but that anxiety also motivates us to prepare and practice. Driving in heavy traffic is another common source of anxiety, but it helps keep us alert and cautious to avoid accidents. However, when feelings of intense fear and distress become overwhelming and prevent us from doing everyday activities, an anxiety disorder may be the cause. Anxiety disorders are the most common mental health concern in the United States. Over 40 million adults in the U.S. (19.1%) have an anxiety disorder. Meanwhile, approximately 7% of children aged 3â&#x20AC;&#x201C;17 experience isses with anxiety each year. Most people develop symptoms before age 21.

TYPES OF ANXIETY GENERALIZED ANXIETY DISORDER (GAD) GAD produces chronic, exaggerated worrying about everyday life. This worrying can consume hours each day, making it hard to concentrate or finish daily tasks. A person with GAD may become exhausted by worry and experience headaches, tension or nausea. SOCIAL ANXIETY DISORDER More than shyness, this disorder causes intense fear about social interaction, often driven by irrational worries about humiliation (e.g. saying something stupid or not knowing what to say). Someone with social anxiety disorder may not take part in conversations, contribute to class discussions or offer their ideas, and may become isolated. Panic attacks are a common reaction to anticipated or forced social interaction.

PANIC DISORDER This disorder is characterized by panic attacks and sudden feelings of terror sometimes striking repeatedly and without warning. Often mistaken for a heart attack, a panic attack causes powerful physical symptoms including chest pain, heart palpitations, dizziness, shortness of breath and stomach upset. Many people will go to desperate measures to avoid an attack, including social isolation. PHOBIAS We all tend to avoid certain things or situations that make us uncomfortable or even fearful. But for someone with a phobia, certain places, events or objects create powerful reactions of strong, irrational fear. Most people with specific phobias have several things that can trigger those reactions; to avoid panic, they will work hard to avoid their triggers. Depending on the type and number of triggers, attempts to control fear can take over a personâ&#x20AC;&#x2122;s life.

CAUSES Scientists believe that many factors combine to cause anxiety disorders: GENETICS Studies support the evidence that anxiety disorders â&#x20AC;&#x153;run in families,â&#x20AC;? as some familieshave a higher than average amount of anxiety disorders among relatives. ENVIRONMENT A stressful or traumatic event such as abuse, death of a loved one, violence or prolongedillness is often linked to the development of an anxiety disorder

TREATMENT Different anxiety disorders have their own distinct sets of symptoms. This means that each type of anxiety disorder also has its own treatment plan. But there are common types of treatment that are used.

PSYCHOTHERAPY Including cognitive behavioral therapy

MEDICATIONS Including anti-anxiety medications and antidepressants

COMPLEMENTARY HEALTH APPROACHES Including stress and relaxation techniques

Describes the feeling of losing grasp of something or someone loved and cherished. It can cause the feeling for a lack of motivation, feelings of sadness, loneliness, and disappointment. This feeling describes a sense of failure, and inability of hope to recover. The most prevalent symptom is feeling tiredness and an immense lack of energy. INDICATIONS YOU FEEL DEFEATED FEELINGS OF HELPLESSNESS AND HOPELESSNESS A bleak outlook—nothing will ever get better and there’s nothing you can do to improve your situation. LOSS OF INTEREST IN DAILY ACTIVITIES You don’t care anymore about former hobbies, pastimes, social activities, or sex. You’ve lost your ability to feel joy and pleasure. APPETITE OR WEIGHT CHANGES Significant weight loss or weight gain—a change of more than 5% of body weight in a month. SLEEP CHANGES Either insomnia, especially waking in the early hours of the morning, or oversleeping. ANGER OR IRRITABILITY Feeling agitated, restless, or even violent. Your tolerance level is low, your temper short, and everything and everyone gets on your nerves. LOSS OF ENERGY Feeling fatigued, sluggish, and physically drained. Your whole body may feel heavy, and even small tasks are exhausting or take longer to complete. RECKLESS BEHAVIOR You engage in escapist behavior such as substance abuse, compulsive gambling, reckless driving, or dangerous sports.

6 SOLUTIONS FOR FEELING DEFEATED

4. LET IT GO

Sometimes, encountering obstacles hit you with a real wallop, leaving you feeling discouraged, downhearted, depressed, and utterly defeated, not sure what your next move should be. Ultimately, you can become a stronger person and become better able to cope with life’s ups and downs.

Carrying all that negativity around with you will weigh you down and make it harder to be positive in the face of setbacks. You need to let these angry feelings go if you’re going to beat your demons. The place to start is by acknowledging your anger and your right to have those feelings. There are a couple of strategies you can try such as deep breathing, taking a time out, and even journaling can help you focus on your goals.

1. RECOGNIZE THAT FAILURE IS A PART OF PROGRESS

5. DON’T COMPARE YOURSELF TO OTHERS

Something didn’t go your way and now you’re feeling a bit mentally battered and bruised. You need to change your mindset away from any feeling of failure and instead embrace what you’ve learnt from the mistake. Remind yourself – regularly – that virtually nothing worthwhile has ever been achieved without a number of false starts and setbacks. You need to recognize that it’s far better to do something less than perfectly than to do nothing perfectly.

2. FOCUS ON THE NEXT STEP, NOT THE DESTINATION Sometimes we’re faced with challenges that seem beyond our abilities. We look at a goal or dream and we struggle to imagine ourselves achieving it because it seems so far away. To avoid becoming discouraged, try not to think about the destination you want to reach and the effort required to get there. Instead, concentrate on the next step you have to take.

3. LOOK ON THE BRIGHT SIDE When you’re feeling discouraged, you need to make a conscious choice to be positive and optimistic. Choosing the default ‘the whole world’s against me’ setting will only intensify the negative spiral you’re in. It can be hard to adopt a determinedly positive attitude and at first you may need to put on an act; you may feel that the phrase ‘fake it till you make it’ is overused, but it really can work.

Most of us are guilty of it and there are few people who can genuinely say that they don’t waste valuable mental effort on such a pointless activity. Sizing yourself up against your family, friends, or colleagues can only lead to one thing: discouragement and needless angst. Remember that you’re only seeing the outside face that others choose to show to the world. You are you. You need only to focus on the hoops you’ll need to jump through to reach your own goals and be the best you can.

6. ACCEPT THAT NOW MAY BE TIME TO MAKE A CHANGE When we’re wallowing in self-pity, downright discouraged and feeling defeated, it’s only natural to look for someone or something to blame. Maybe you need a change of heart or a change in your point of view or even a change in the way you go about things. There may be nothing you can do to change external things, but you can alter the way you look at them. Once you’ve changed your perspective, you’ll often find that those outside things you had no influence over start to change, too.

To those who are not in the grips of suicidal depression and despair, it’s difficult to understand what drives so many individuals to take their own lives. Approximately 1 million people die each year from suicide. What drives so many individuals to take their own lives? A suicidal person is in so much pain that he or she can see no other option. Suicide is a desperate attempt to escape suffering that has become unbearable. Blinded by feelings of self-loathing, hopelessness, and isolation, a suicidal person can’t see any way of finding relief except through death. But despite their desire for the pain to stop, most suicidal people are deeply conflicted about ending their own lives. They wish there was an alternative to suicide, but they just can’t see one.

WARNING SIGNS Most suicidal individuals give warning signs or signals of their intentions. The best way to prevent suicide is to recognize these warning signs and know how to respond if you spot them. If you believe that a friend or family member is suicidal, you can play a role in suicide prevention by pointing out the alternatives, showing that you care, and getting a doctor or psychologist involved. Major warning signs for suicide include:

• Talking about killing or harming oneself • Talking or writing a lot about death or dying • Seeking out things that could be used in a suicide attempt, such as weapons and drugs

These signals are even more dangerous if the person has a mood disorder such as depression or bipolar disorder, has previously attempted suicide, or has a family history of suicide.

COMMON FACTS

• Most suicidal people are not psychotic

or insane. They are upset, grief-stricken, depressed or despairing, but extreme distress and emotional pain are not necessarily signs of mental illness.

• A very severely depressed person has mixed

feelings about death, fluctuating between wanting to live and wanting to die. Rather than wanting death, they just want the pain to stop—and the impulse to end their life does not last forever.

• M any people try to get help before attempting

suicide.In fact, studies indicate that more than 50 percent of suicide victims had sought medical help in the six months prior to their deaths.

• Y ou don’t give someone suicidal ideas by talking

about suicide. Rather, the opposite is true. Talking openly and honestly about suicidal thoughts and feelings can help save a life.

SUICIDE IN TEENS Teenage suicide is a serious and growing problem. The teenage years can be emotionally turbulent and stressful. Teenagers face pressures to succeed and fit in. They may struggle with self-esteem issues, self-doubt, and feelings of alienation. For some, this leads to suicide. Depression is also a major risk factor for teen suicide.

SUICIDE PREVENTION SPEAK UP IF YOU’RE WORRIED If you spot the warning signs of suicide in someone you care about, you may wonder if it’s a good idea to say anything. What if you’re wrong? What if the person gets angry? In such situations, it’s natural to feel uncomfortable or afraid. But anyone who talks about suicide or shows other warning signs needs immediate help—the sooner the better. Talking to a friend or family member about their suicidal thoughts and feelings can be extremely difficult for anyone. But if you’re unsure whether someone is suicidal, the best way to find out is to ask. You can’t make a person suicidal by showing that you care. In fact, giving a suicidal person the opportunity to express his or her feelings can provide relief from loneliness and pent-up negative feelings, and may prevent a suicide attempt.

RESPOND QUICKLY IN A CRISIS If a friend or family member tells you that he or she is thinking about death or suicide, it’s important to evaluate the immediate danger the person is in. Those at the highest risk for committing suicide in the near future have a specific suicide plan, the means to carry out the plan, a time set for doing it, and an intention to do it.

OFFER HELP AND SUPPORT If a friend or family member is suicidal, the best way to help is by offering an empathetic, listening ear. Let your loved one know that he or she is not alone and that you care. Don’t take responsibility, however, for healing your loved one. You can offer support, but you can’t make a suicidal person get better. He or she has to make a personal commitment to recovery.

It takes a lot of courage to help someone who is suicidal. Witnessing a loved one dealing with thoughts about ending his or her own life can stir up many difficult emotions. As you’re helping a suicidal person, don’t forget to take care of yourself. Find someone that you trust—a friend, family member, or counselor—to talk to about your feelings and get support of your own.