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10 Major Lies Anxiety Makes You Believe That Aren’t True

Post author:admin
Post published:July 20, 2023
Post category:POSTS

Your anxiety has been lying to you all the time!

One major lie is that “anxiety is not a real mental health issue.” Well, it’s a psychological fact that anxiety is not only about worrying but it’s about racing, difficulty concentrating, extreme worrying, losing control, and more! Anxiety colors up your judgments and makes you think about everything from a negative perspective.

Anxiety tells us lies that are not even real, let us find out what lies anxiety has been telling us all the time. So, let’s get started!

10 Major Lies Your Anxiety Tells You

1.“I am not good for anything.”

It is way more challenging to maintain self-esteem while you’re struggling with anxiety, however, this is one of the major lies your anxiety tells you often. No, you are efficient in doing everything you want to. When your anxiety starts digging into your personal or professional equations, know it’s a lie and you deserve to live the best life and achieve your dreams.

2.“I am not likable.”

My social anxiety disorder once told me that I am not likable and I must not attend that party…what did I do in return? Well, I braced it up and enjoyed that party though my anxiety really tried to beat me off! I didn’t allow it to make me feel annoyed, irritated, or worthless. I geared up my self-confidence and pulled myself out of this trap.

So, next time, if your anxiety tells you that you’re not likable, you know what to do! Never allow your anxiety to become someone you’re not! Be you, do you, and buzz off your anxiety by responding, “I know, I am likable.”

3.“I am unsafe.”

Feeling insecure or unsafe is another consequence of anxiety that makes us believe that we’re not safe or we are in danger. No matter where you go or with whom you speak, your anxiety will tell you that you’re unsafe, and it’s a lie! Anxiety wants you to be on the edge every time you take a step ahead to achieve something big. Note that danger only resides in your head, and never hesitate to move ahead in your career.

4.“I am weak.”

It’s so easy for anxiety to dig up on your weakness! Anxiety is really great at masking up your strengths and presenting them as your weakness. Never let your anxiety say that again and learn to convert your weaknesses into strengths because it will allow you to become headstrong and achieve your goals positively and mindfully.

5.“I always mess up in the end.”

Anxiety is really great at convincing you that you’re unworthy and you’ll surely mess it up in the end. Well, you know what you must do? Close the door of negativity in the face of anxiety and allow positivity to come in and tell you that you’re not going to screw it up, failures are part of life, and we must all move forward after taking lessons.

6.“I will never get out of this situation.”

This phrase looks fearful and dark, but you can really get out of this misery! Ask your inner demons to stop lying and allow yourself to move further. Clearly, life is full of ups and downs, therefore, welcome the positivity and ask the negative thoughts to take a long break!

7.“I am not beautiful inside out.”

Anxiety is good at making up its own negativity. Your anxiety is surely going to tell you that you’re not beautiful inside out but never allow self-hatred or self-doubt to enter in your world. Do what you like to do, be kind to yourself and others, enjoy small achievements, put in the hard work, and wait for positive results.

8.“I am a failure.”

Cognitive distortions are a major part of anxiety and they’re really great at under-exaggerating your strengths. No, you’re not a failure! You must set yourself on the road to recovery, try learning new things, and allow positive thoughts only! Whenever your anxiety tells you that you’re a failure, take the help of positive affirmations!

9.“I can’t move my body.”

Your anxiety is likely to eat up all the energy or motivation inside out, in order to make your strengths win, stand up, move your body, get some extra energy, consume nutritious food, and shake your body vigorously!

10.“I am not able to focus or concentrate.”

Anxiety makes us lethargic and tells us that we’re not capable of concentrating or focusing on things. Your task is to remind your mind and body to disconnect from racing thoughts, acknowledge your issues, and get support (if needed).

Stay positive and never let anxiety take over your mind and body! 😊

Living an Intentional Life: Unlocking Peace and Beauty in Everyday Life

Post author:admin
Post published:July 17, 2023
Post category:POSTS

Intentional living is a powerful practice that enables individuals to find peace, beauty, and fulfillment amidst day-to-day chaos. By embracing intentional living, we can create a life filled with purpose, clarity, and a deep appreciation for the present moment.

In this blog post, let us explore the benefits of intentional living and explore some practices on how anyone can start living an intentional life for peace and beauty.

What is intentional living?

Intentional living is figuring out your goals, and what you want from your life, putting them in pieces and working on them. Intentional living prompts you to take actions and steps that are important for your growth as an individual.

It requires discipline to follow such practice knowing that we can sometimes completely derail but also knowing that there is always a space to bounce back and live an intentional life to fulfill your goals.

Examples of intentional living could be minimalistic living, simple living, sustainable living, spiritual living, or following a path completely different from others but having some intention to it which mostly shows in your personality.

If I want to live a simple life but a peaceful one, I will have to work every day to surround myself with things and practices that give me peace.

5 Benefits of Intentional Living

1) Helps you find and stick to your purpose

Intentional living empowers us to live with purpose and direction. By clarifying our values, passions, and goals, you can align our actions and choices accordingly. Take a moment to reflect on what truly matters to you. What brings you joy? What are your long-term aspirations? By identifying your values and priorities, you can make intentional decisions that steer your life in a meaningful direction, leading to a sense of purpose and fulfillment.

2) Brings you to the present moment – Mindfulness

One of the key tenets of intentional living is cultivating mindfulness and being fully present in each moment. Instead of being consumed by worries about the past or anxieties about the future, intentional living encourages us to focus on the present moment and savor its beauty.

3) Nurturing connections

Intentional living prompts us to prioritize meaningful relationships and foster deeper connections. By investing time and energy in nurturing our relationships with loved ones, friends, and community, we cultivate a sense of belonging and support. These mindful connections not only enrich our lives but also contribute to our overall well-being and happiness.

4) Helps to embrace simple things

Living intentionally often involves embracing simplicity and minimalism. By decluttering our physical and mental spaces, we create room for new clarity, peace, and beauty to flourish. We can focus on what sparks joy in our lives and what truly adds value to it. Simplify your routines, your environment, and your mindset, allowing space for peace and beauty to thrive.

5) Creates more space for prioritizing self-care

Intentional living recognizes the importance of self-care and well-being as essential components of a fulfilling life. Make self-care a priority by carving out time for activities that replenish and rejuvenate you. This could include basic things like taking nature walks, gardening, practicing breathing exercises, or simply engaging in activities that bring you joy. By nurturing your well-being, you enhance your overall quality of life and cultivate a greater sense of peace and beauty within yourself.

Tips to Start Living Intentionally for Peace and Beauty

Take time to identify what truly matters to you and align your actions with those values.
Cultivate a habit of gratitude by regularly acknowledging and appreciating the blessings in your life.
Set clear intentions for how you want to live your life and make choices that align with those intentions.
Create mindful rituals in your daily routine, such as meditation, journaling, or as simple as starting the day with a moment of silence.
Practice mindfulness and be fully present in each moment. Engage in activities with your full attention and immerse yourself in the beauty of the present moment.

Episodic Acute Stress: Signs, Causes, Effects, and How to Treat

Post author:admin
Post published:July 6, 2023
Post category:POSTS

Stress and Anxiety

Last Update on July 6, 2023 : Published on July 6, 2023

We all feel stressed; it’s something of a fact these days, and while some stress can be good for us, too much stress can become too harmful, too quickly. We’ve been told that stress can have detrimental effects on our bodies and minds, but what we are not told is that stress can give us that push of energy that helps us respond quickly to adversities.

One such “healthy stress” is acute. It’s short-term stress that can last anywhere between a few minutes to an hour, however, at the end of it, it’ll leave you with a boost of energy and mental clarity. One such short-term stress is episodic acute stress.

Episodic acute stress is a stress response that is a result of going from one episode of short-term stress to another without a long break in between. It’s a common type of stress when you work in a demanding job, where you’re constantly chasing deadlines. Or when you’re a student going through tests after tests.

Leaving episodic acute stress unaddressed can leave you feeling mentally and physically exhausted and can eventually take a toll on your mental well-being. In this article, we’re learning the warning signs of episodic stress, what causes it, and how you can manage episodic acute stress.

The Warning Signs of Episodic Acute Stress

Episodic acute stress can be identified when you experience frequent bouts of acute stress symptoms. Here are some of the common signs that you’re experiencing episodic acute stress;

Frequent headaches and migraines
Feeling constantly on edge
Feeling irritable and agitated
Feeling overwhelmed and anxious without a stressor
Experiencing excessive worry and rumination
Experiencing physical symptoms such as heart palpitations, stomach problems, and sleep issues
Feeling fatigued, mentally and physically
Having trouble concentrating and focusing
Experiencing heightened emotional reactivity
Wanting to socially withdraw
Poor decision-making abilities

What Causes Episodic Acute Stress?

It is believed that a mix of your lifestyle choices and personality traits can be factors that can contribute to your bouts of episodic stress. Other factors that can cause episodic acute stress can include;

Over-commitment: If you’re likely to take on responsibilities beyond what you can handle at a time, then you may be more prone to experiencing episodic acute stress. When you’re constantly under pressure and overwhelmed by tasks, it may result in a constant state of stress.
Being a Perfectionist: The pursuit of perfection can also make you more prone to episodic acute stress. Because you’re a perfectionist, you set exceptionally high standards for yourself that can make you feel overly critical of yourself and when you can’t meet those standards, you may feel stressed.
Stressful Working Environment: High-stress work environments can also be a factor that can cause episodic acute stress. A highly demanding job, long working hours, intense workplace competition, and lack of control can result in you feeling stressed and overwhelmed.
Major Lifestyle Changes: Persisting financial difficulties, relationship problems, and other major life events such as separation from a partner, loss of a loved one, moving to another country, etc., can also trigger episodic stress.

The Effects of Episodic Acute Stress

Episodic acute stress can have long-lasting effects on your well-being if it is left untreated and unaddressed. One of the effects of episodic stress can be on your heart health. It is believed that episodic acute stress can increase blood pressure, and heart rate, and can put you at risk of hypertension.

Experiencing stress without recovering can also weaken your immune system, making you more susceptible to infections and illnesses.

If we talk about the psychological impact of episodic stress, then this type of stress can contribute to the development of mental health disorders such as chronic stress, anxiety disorders, depression, and other mood disorders. If you’re already living with these disorders, then experiencing episodic stress can worsen your existing disorders.

Moreover, experiencing episodic stress can impair cognitive functioning as well. When you experience stress, your body releases hormones such as cortisol that can impair memory retention, concentration, and decision-making skills.

Other than impaired cognitive performance, episodic stress can also impact your sleep quality. You may have trouble falling asleep, staying asleep, or having restless sleep. Left unaddressed, episodic stress can contribute to insomnia, sleep deprivation, and overall poor quality of life.

The chronic cycle of acute stress can increase mental fatigue and exhaustion. You may be constantly feeling a lack of energy and low productivity.

How to Manage Episodic Acute Stress?

With the right steps and timely interventions, you can easily manage stress and reduce the risk of episodic acute stress;

Engage in Stress Management

Practice stress management techniques such as deep breathing, progressive muscle relaxation, guided imagery, mindfulness meditation, or other relaxation techniques to manage stress and promote feelings of relaxation and calm. Practicing these techniques regularly can help you better cope with stress and improve your overall well-being.

Make Lifestyle Changes

Making healthy lifestyle choices can also help you prevent episodic stress. You can try engaging in regular self-care, and exercises, and getting enough sleep to combat episodic acute stress and its symptoms. Physical exercise can help release endorphins which can improve your mood. Getting enough sleep can help your mind and body relax and recover. Overall, adopting healthy habits can help manage acute stress effectively.

Managing Your Tasks

You can also manage your stress by managing your tasks so that they do not overwhelm you. Employing effective task management skills can help you reduce stress. Try to set realistic goals and realistic expectations, break down your tasks into manageable chunks, and organize your responsibilities effectively.

Seek Cognitive-Behavioral Therapy

Cognitive-behavioral therapy (CBT) is a therapeutic approach that can help you identify negative thought patterns and replace them with positive ones. This therapy can also help you modify your behaviors, beliefs, and thoughts that contribute to your stress. With this approach, you can learn healthy coping strategies, stress management, and other skills to help you combat episodic stress.

Seek Social Support

Instead of withdrawing from your social support, actively seek people and connections who can help you reduce and manage stress. Having a strong support system can help you find emotional validation, understanding, and assistance in managing episodic stress.

Medications:

In some severe cases of stress, a psychiatrist may prescribe medications to manage episodic acute stress symptoms. Antidepressants, anti-anxiety medications, and other medications that target specific symptoms may be prescribed by a professional. Please note that you should not take any medication without a prescription as some medications may worsen your existing symptoms of stress.

Do You Go To Bed Angry? Here’s Why You Must Avoid It

Post author:admin
Post published:July 6, 2023
Post category:POSTS

Relationship

Last Update on July 5, 2023 : Published on July 6, 2023

Arguments or discussions with loved ones, family members, or colleagues are normal only when you don’t hold a grudge against each other, resolve conflicts right away, and forget heated things said or argued! However, discussions that are initiated over the bed or during dining can be really damaging… Do you know why?

Because there are fewer chances or time to resolve the conflict and unfortunately… going to bed angry becomes the last option. But have you ever heard a rule phrased as “never go to bed angry?” Well, going to bed angry can indeed upset the conflicts and affect your mental health.

If you or your loved one go to bed angry, you must read this blog to avoid going to bed angry! This blog covers why you should follow “never go to bed angry” along with the psychological implications. So, let’s get started!

Reasons Why You Should Never Go To Bed Angry

1. Conflicts can build up overnight.

Heated conversations or arguments started before going to bed can build up overnight if not resolved. Anger emotions can lead to negative thoughts that can convert the whole situation into a major issue. And, the fact is that it feels worse to discuss the whole situation the next day. Such feelings can catastrophize and dig down past mistakes as well.

2. Anger impacts your overall well-being.

Research shows that sleeping on anger changes the memory management in your brain and it catalyzes negative memories and thoughts within. Nipping your anger basically increases negativity and this can directly harm overall wellbeing.

3. Communication gaps or anger disrupt your sleep health.

When there are communication and understanding gaps, it can inflate the anger within more and it can directly impact your sleeping pattern. Lines of communication get limited overnight which disrupts your sleep as it gets difficult to sleep with empty threats or verbal digs.

4. Impulsivity can be really bad for your relationships.

Impulsivity is toxic as it can result in saying hurtful things that you might regret tomorrow. Additionally, impulsivity can intensify emotions. It takes a lot of commitment to take space, think, and speak in the current situation. Therefore, keep your anger subside and think from a positive viewpoint.

5. Anger can trigger other mental health problems.

Anger is a natural and valuable emotion that should not be avoided as it can result in exhaustion or suffocation. However, you must not also sleep on anger as the pressure of not expressing your emotions can trigger other mental health issues such as stress, depression, anxiety, and more.

6. Sensitivity towards the conflict can reach up to regretful decisions.

Some topics or discussions are so sensitive that they can convert into major conflicts. When we react to a situation with anger or deception, it can lead to saying things that can be unkind.

How To Practice the “Never Go Bed Angry” Rule

Going to bed angry can be mentally and physically exhausting, therefore, you must avoid this habit and practice the “never go to bed angry” rule by following the below-mentioned tips:

1. Take some time out and communicate your feelings.

The first ever step to avoid anger before stepping into bed is to find a healthy medium to communicate the problems right away. The goal is not to reach the resolution ASAP but to be honest with each other, express emotions, and put the conversation on hold so that you both can get a good sleep and get time to process the situation. It allows us to revisit the situation with a fresh and healthy perspective.

2. Take the help of useful emotions.

Anger is a normal emotion that we are likely to experience and we can take help from it by locating healthy boundaries, setting our values, and providing insight into the situation from our viewpoint. Use your emotions wisely and avoid blaming each other.

3. Finding a solution over lengthy discussions.

In case you have time, you can take some time and commit to finding a solution over lengthy discussions. It can help in avoiding major conflicts, recognizing emotions, and engaging in honest and healthy communication so that you can move in a positive direction. While communicating your needs, be humble, use your anger productively, and do not forget to set healthy boundaries for the future.

4. Validate each other’s emotions.

While communicating, make sure you’re validating each other’s emotions. You can do so by avoiding distractions during the arguments and viewing the whole situation from their viewpoint. If you’re not able to validate someone else’s emotions in the meantime, you can engage in self-care to process the whole situation from a fresh perspective.

5. Seek professional support for major issues.

If you or your loved one are not able to find a healthy medium or provide support to each during this challenging time, you can seek the help of a professional. A mental health professional can help you resolve the conflicts and convert the negative thoughts into positive ones.

Why You Hate Talking on the Phone + Tips to Overcome Phone Anxiety

Post author:admin
Post published:June 26, 2023
Post category:POSTS

Anxiety

Last Update on June 26, 2023 : Published on June 26, 2023

I’m not big on social interactions; never have been, but as a kid, avoiding my peers was easy. All I had to do was bury my head in a book and the world would disappear. As an adult, I find it even more challenging to avoid people.

Now, I am a working professional with an adequate social life so it’s safe to say that I can’t avoid people and shut myself in my house all the time. However, that doesn’t mean that others want to avoid me. And the best way to do that, when I’m relaxing at home, is by calling on the phone!

Now, I have nothing against talking on the phone after a day at work, but if my phone rings when I am having my downtime, my first reaction is anxiety. I don’t get startled, but I do get this nervous fluttering in my stomach that I can’t always ignore. So, I researched! And interestingly, I came across this relatively new term, “phone anxiety”

In this digital world, where we’re so dependent on technology, talking on the phone has become a burden as well as a necessity. While I have friends who love talking on the phone for hours, I (and many others like me) find talking on the phone anxious and uncomfortable.

If you fall into the same category as me, then you are not alone in struggling with phone anxiety. In this blog, I’ve listed some pretty common reasons why you may hate talking on the phone and some practical tips on how you can overcome “talking on the phone anxiety”.

“Why Do I Hate Talking On The Phone?”

1. You Have Anxiety

If you hate talking on the phone, then you may struggle with anxiety. During phone conversations, we don’t have the luxury to watch out for visual cues to see how our message is being received. This can make you feel like you’re either being judged or facing rejection. This filling out the blanks can make you feel anxious.

However, if you hate talking on the phone doesn’t mean that you have to have a mental health disorder. It’s a mental health condition when your aversion to phone conversations interferes with your daily functioning. If you fear anxiety is behind your hatred of talking on the phone, then you can seek out a professional for a diagnosis.

2. You Are Impatient

Another reason why you hate talking on the phone can be your impatience. You may have an aversion to talking on the phone because you cannot tolerate interruptions or inefficiency. You may feel that talking on the phone is a waste of time and energy. You’d rather focus on completing your tasks than delaying them by talking on the phone, hence your hatred for talking on the phone.

3. You’re An Introvert

Now, introverts aren’t all necessarily shy, but many find themselves growing anxious and frustrated at the idea of talking on the phone. Speaking from experience, I can say that when I have to make a phone call – important or not – I have to brace myself for the inevitable social interaction.

Some introverted, and shy people may hate talking on the phone so much that they might avoid it until they can’t, and even then, they’ll have a script ready to follow to keep their anxiety at bay. If you’re one of those people, then know that your concerns are valid and heard.

Also Read: A Guide For Introverts: 6 Quick Ways To Recharge Your Social Battery

4. You Have a Fear of Miscommunication

When it comes to text messaging or in-person conversations, you have the luxury of choosing your words, editing them, or even revising them if needed, but when you’re talking on the phone, there are no visual cues or body language that you can read to understand if your message is being communicated as expected.

Phone conversations leave room for miscommunication and misinterpretation, which can only feed the anxiety and fear you already live with.

5. You Don’t Like Losing Control

During a phone conversation, you cannot often control the conversation – physically and otherwise. This inability to choose the time, place, or interruptions can make you feel frustrated and discomforted, causing you to hate talking on the phone or developing phone anxiety.

Is Phone Anxiety A Symptom Of Social Anxiety?

There’s a huge possibility that having phone anxiety or hating phone calls could be a symptom of social anxiety disorder. However, your hatred of talking on the phone can be a minor symptom of social anxiety disorder. The fear of calling or answering calls can stem from the fear of being judged or rejected.

In a 2020 study, it was found that almost 80% of adults don’t like answering calls from unknown numbers. This could mostly be to avoid random spam calls, campaign calls, or sales calls. In an older study, it was found that approximately 75% of Millennials and 40% of Boomers feel anxious when they hear their phone ringing.

It might not always be social anxiety that causes you to hate calling or answering calls. Sometimes, it’s the fear of what you’ll hear or who will be on the other side that drives this hate.

Tips to Cope With Phone Anxiety

If you want to overcome phone anxiety, then you can follow these practical tips;

1. Plan in Advance: If you wish to call someone, then plan in advance by asking them when they’ll be available for a chat. Doing this will help you take the conversation under your control and reduce the anxiety you may feel.

2. Prepare a Script: Having a script to refer to when making a call or talking on the phone can also help you stay on track and stop from spiraling into your anxious thoughts. This step can also make you feel calm if you begin to feel overwhelmed.

3. Talk on The Phone: Now, I know it sounds counterproductive but avoiding calls can’t help you cope with your phone anxiety. If you want to gain confidence and get rid of your hate of talking on the phone, then you can start by taking short phone calls (e.g., make a dinner reservation, etc.)

4. Assess Your Feelings: When you’re talking on the phone, try to understand what you feel during the moment. What is it that makes you anxious? You can write about it in a journal or make a quick note on your phone. This will help you understand your feelings about your phone anxiety and how you can overcome it.

5. Take Breaks in Between Calls: You can also cope with your phone anxiety by taking short breaks to relax and self-care in between the calls you have to make or answer. You can use this time to take deep breaths, practice relaxation exercises, or just think over your script.

6. Try Active Listening: When you’re talking on the phone, try to keep your focus on the other person instead of what you need to say. Practicing active listening can help you stay on track and be mindful of what’s happening in the conversation.

7. Seek Help: If talking on the phone is interfering with your daily life and giving you anxiety and panic episodes, then talking to a professional for help can be a good step here. A therapist can help you understand the cause of your phone anxiety, identify your triggers, and give you healthy coping tips to deal with the anxiety you feel when talking on the phone.