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The Power Of Vulnerability

The Power Of Vulnerability

Brené Brown studies human connection — our ability to empathize, belong, love. In a poignant, funny talk, she shares a deep insight from her research, one that sent her on a personal quest to know herself as well as to understand humanity. A talk to share.

The 7 Signs of Narcissism & How to Spot Them

The 7 Signs of Narcissism & How to Spot Them

 

Narcissism has become a mainstream news topic – but reading about it online does little to educate you on how to spot the signs. In this episode, Dr. Ramani provides actionable insight on what narcissistic personality disorder looks like – the 7 signs of narcissism – and what to do when you recognize them. She answers… What are the 7 signs of narcissism? What are some real-life examples of each symptom of narcissistic personality disorder…

In my significant other?

In a co-worker or boss?

In my friend?

What does life look like for a narcissist?

What steps should I take if I think my friend or loved one is showing signs of narcissism?

If you haven’t watched the beginning of this series yet, watch episodes 1-3 HERE: “This is Why Narcissism is the “Secondhand Smoke” of Mental Health: https://youtu.be/K784y_gwXUo “Narcissistic Personality Disorder vs. Self-Confidence: What You Need to Know”: https://youtu.be/qj5YNatNYGk Are Narcissists Born or Made? Causes of the Disorder & More: https://youtu.be/JZ_wPc7JCko

10 Ways to Combat Seasonal Affective Disorder

10 Ways to Combat Seasonal Affective Disorder

By Genomind

As temperatures drop and the days become shorter, you may notice a dip in your mood. Seasonal affective disorder (SAD), or “winter depression,” is a common mental health problem. In fact, the American Academy of Family Physicians, reports that 4-6 percent of people may have SAD, and another 10-20 percent may have a mild case of SAD.

“SAD can be as debilitating as traditional yearlong anxiety and/or depression,” said clinical psychologist Amanda Rafkin.

SAD often occurs during the winter when lower levels of sunlight may affect the balance of hormones like serotonin and melatonin. Lower levels of these two hormones can negatively impact sleep, mood and overall well-being.

Want to boost your mood during dark winter months? You’re in luck! Here are 10 tips on ways to manage symptoms of SAD.

1. Know the Signs and Symptoms

In order to put a plan of action in place to manage SAD, you need to be able to recognize the signs and symptoms of the disorder. Feeling sad or less energized during the winter months are two signs of SAD. Once you realize you are experiencing SAD, you can seek professional help or take measures to help alleviate symptoms.

2. Exercise Regularly

Regular exercise can ease symptoms of depression, especially during the gloomy winter months.

You don’t have to be training for a marathon to enjoy the benefits of exercise, because any type of exercise activates dopamine and serotonin, the “feel good” chemicals in the brain. These chemicals can help fight symptoms of SAD.

Incorporate moderate physical activity, like walking or biking, for 30 minutes a day to get those neurotransmitters going!

3. Stay Connected

One way to fight SAD is by remaining connected to your loved ones and identifying your support network. Being able to communicate with those around you can help create a positive dialogue about ways to combat symptoms of SAD.

“Research shows that those with a larger support network can make behavioral changes easier,” psychotherapist Aimee Bernsteintells said. “Create an agreement with your support network to spend time together doing fun things, especially during the winter months, that will shift your mood and energize you.”

4. Get Enough Light

Try taking in as much sunlight as possible during the winter months. This can be as easy as opening your blinds during the day or getting outside in the morning. Getting a good amount of natural light during the day can help alleviate symptoms of SAD.

When the body absorbs sunlight, it also absorbs vitamin D, which has a number of health benefits. It may be hard to get enough vitamin D in the winter, so taking a supplement during dark winter months may help your overall mental health.

5. Try Light Therapy

The most effective way to combat SAD is with the help of a light therapy box. The box beams artificial light that mimics natural light. Before trying a light therapy box, make sure to speak with your clinician or therapist to see if this form of therapy is right for you.

“The SAD lamp helps regulate your circadian rhythms that get thrown off by days with shorter periods of light. Try using the box first thing in the morning,” said Rafkin.

Rafkin suggests choosing an early, consistent time to wake up every day to get more hours of daylight during winter.

6. Combat Unhealthy Habits

There are a number of ways to cope with symptoms of SAD, but it can be easy to rely on unhealthy coping mechanisms during winter. Activities like drinking or overeating may feel good in the moment, but can lead to feeling more anxious and depressed later on.

7. Write It Out

No matter the season, having a personal journal can be an effective tool to help combat depression. Depression can cause you to lose sight of the positive aspects of your life, but writing your thoughts and feelings down is a good way to keep those positive things in mind.

Rafkin suggests starting each journal entry with three things you’re grateful for, before writing down your emotions for the day.

8. Meditate

Mediation can have a positive impact on your mood because it boosts serotonin levels. Through meditation, you can calm your mind and move your attention away from anxious or negative thoughts.

9. Take a Vacation

If cold, gloomy winter days are getting you down, plan a vacation to a sunny location! Pack a swimsuit, grab a good read and head to a location where you can get all the natural sunlight you need.

Remember, winter won’t last forever and will eventually give way to sunny summer days where you live.

10. Get Professional Help

If you’re feeling especially blue during the winter, there’s absolutely nothing wrong with seeking professional help.

“A counselor can be a great source of emotional support and can help you identify healthy coping strategies to get you through the winter months,” Rafkin said.

Treatment for SAD

According to National Institute of Mental Health, there are four main treatments for SAD: medication, light therapy, psychotherapy and vitamin D. Depending on the person, these treatments can be used together or separately to manage symptoms of the disorder.

  • Medication: Selective Serotonin Reuptake Inhibitors (SSRIs) are often used to treat SAD. Bupropion, another type of antidepressant, has been approved by the FDA for treating SAD, too.
  • Light Therapy: Since the 1980s, light therapy has been the main treatment for SAD. Light therapy is supposed to replace diminished sunlight during winter with bright, artificial light. To help alleviate symptoms of SAD, it is recommended to sit in front of a light box first thing in the morning on a daily basis.
  • Psychotherapy: Cognitive behavioral therapy (CBT) can be effective for people experiencing SAD. CBT for SAD relies on identifying negative thoughts and replacing them with positive ones. Behavioral activation is another technique that may be used, which helps the person identify enjoyable activities to improve coping with winter gloom.
  • Vitamin D: By itself, vitamin D supplementation is not considered an effective SAD treatment. However, people with SAD have been found to have lower levels of vitamin D in their blood, which may be due to insufficient diet or insufficient exposure to sunshine.

Learn more about ways to manage symptoms of SAD here.


Also published on Medium.

Categories: Mental Health News
Why Men Oppress Women

Why Men Oppress Women

The psychology of male domination

Steve Taylor Ph.D.

Out of the Darkness

Even if they belonged to higher social classes, most women throughout history have been enslaved by men. Until recent times, women throughout Europe, Middle East and Asia were unable to have any influence over the political, r eligiousor cultural lives of their societies. They couldn’t own property or inherit land and wealth, and were frequently treated as mere property themselves. In some countries they could be confiscated by money lenders or tax collectors to help settle debts; in ancient Assyria, the punishment for rape was the handing over of the rapist’s wife to the husband of his victim, to use as he desired. Most gruesomely of all, some cultures practised what anthropologists have called ritual widow murder (or ritual widow suicide), when women would be killed (or kill themselves) shortly after the deaths of their husbands. This was common throughout India and China until the twentieth century, and there are still occasional cases nowadays.

Even in the so-called ‘enlightened’ society of ancient Greece — where the concept of democracy supposedly originated — women had no property or political rights, and were forbidden to leave their homes after dark. Similarly, in ancient Rome women unable to take part in social events (except as employed ‘escort girls’) and were only allowed to leave their homes with their husband or a male relative.

In Europe and America (and some other countries) the status of women has risen significantly over the last few decades, but in many parts of the world male domination and oppression continues. In some Middle Eastern countries, for example, women effectively live as prisoners, unable to leave the house except under the guardianship of a male guardian. They have no role at all in determining their own lives; they are seen as nothing more than a commodity, property of the males of the family, and as owners, the men have the right to make decisions for them. Their male owners have the right to have sex with them on demand too. In Egypt, surveys have shown that the vast majority of men and women believe it is acceptable for a man to beat his wife if she refuses sex.

There have been attempts to explain the oppression of women in biological terms. For example, the sociologist Stephen Goldberg suggested that men are naturally more competitive than women because of their high level of testosterone. This makes them aggressive and power-hungry, so that they inevitably take over the high status positions in a society, leaving women to the more subordinate roles.

However, in my view the maltreatment of women has more deep-rooted psychological causes. In my book The Fall(link is external), I suggest that most human beings suffer from an underlying psychological disorder, which I call ‘humania.’ The oppression of women is a symptom of this disorder. It’s one thing to take over the positions of power in a society, but another to seemingly despise women, and inflict so much brutality and degradation on them. What sane species would treat half of its members — and the very half which gives birth to the whole species — with such contempt and injustice? Despite their high level of testosterone, the men of many ancient and indigenous cultures revered women for their life-giving and nurturing role, so why don’t we?

The oppression of women stems largely from men’s desire for power and control. The same need which, throughout history, has driven men to try to conquer and subjugate other groups or nations, and to oppress other classes or groups in their own society, drives them to dominate and oppress women. Since men feel the need to gain as much power and control as they can, they steal away power and control from women. They deny women the right to make decisions so that they can make them for them, leave women unable to direct their own lives so that they can direct their lives for them. Ultimately, they’re trying to increase their sense of significance and status, in an effort to offset the discontent and sense of lack created by humania.

But even this isn’t enough to explain the full terrible saga of man’s inhumanity to woman. Many cultures have had a strong antagonism towards women, viewing them as impure and innately sinful creatures who have been sent by the devil to lead men astray. This view was at the heart of the European witch-killing mania of the 15th to 18th centuries, and has featured strongly in all three Abrahamic religions. As the Jewish Testament of Reuben states:

Women are evil, my children…they use wiles and try to ensnare [man] by their charms…They lay plots in their hearts against men: by the way they adorn themselves they first lead their minds astray, and by a look they instil the poison, and then in the act itself they take them captive…So shun fornication, my children and command your wives and daughters not to adorn their heads and faces.

This is linked to the view — encouraged by religions — that instincts and sensual desires are base and sinful. Men associated themselves with the “purity” of the mind, and women with the “corruption” of the body. Since biological processes like sex, menstruation, breast-feeding and even pregnancy were disgusting, women themselves disgusted them too.

In connection with this, perhaps men have resented the sexual power that women have over them too. Feeling that sex was sinful, they were bound to feel animosity to the women who produced their sexual desires. In addition, women’s sexual power must have affronted their need for control. This meant that they couldn’t have the complete domination over women — and over their own bodies — that they craved. They might be able to force women to cover their bodies and faces and make them live like slaves, but any woman was capable of arousing powerful and uncontrollable sexual impulses inside them at any moment. The last 6000 years of man’s inhumanity to woman can partly be seen as a revenge for this.

We can only be thankful that, in some parts of the world at least, this antagonism — and the oppression that it leads to — has begun to fade away.

Steve Taylor is a lecturer in psychology at Leeds Metropolitan University, UK. He is the author of The Fall(link is external) (from which these piece was extracted) and Back to Sanity: Healing the Madness of the Human Mind(link is external)www.(link is external)stevenmtaylor.co(link is external)m

10 tips to start living in the present

10 tips to start living in the present

10 Tips to Start Living in the Present

Choosing to live in the past or the future not only robs you of enjoyment today, it robs you of truly living. The only important moment is the present moment

“The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.”

One of the best, unforeseen consequence of simplifying our lives is it has allowed us to begin living our lives in the present. Eliminating nonessential possessions has freed us from many of the emotions associated with past lives that were keeping us stuck. And clearing our home has allowed us the freedom to shape our lives today around our most important values.

Choosing to live in the past or the future not only robs you of enjoyment today, it robs you of truly living. The only important moment is the present moment. With that goal in mind, consider this list of ten tips below to start living your life in the present:

1. Remove unneeded possessions. Minimalism forces you to live in the present. Removing items associated with past memories or lives frees us up to stop living in the past and start living in the present.

2. Smile. Each day is full of endless possibilities! Start it with a smile. You are in control of your attitude every morning, keep it optimistic and expectant.

3. Fully appreciate the moments of today. Soak in as much of today as you possibly can – the sights, the sounds, the smells, the emotions, the triumph, and the sorrow.

4. Forgive past hurts. If you are harboring resentment towards another human being because of past hurts, choose to forgive and move on. The harm was their fault. But allowing it to impact your mood today is yours.

5. Love your job. If you just “survive” the workweek constantly waiting for the next weekend “to get here,” you are wasting 71% of your life (5 out of 7 days). there are two solutions: 1) find a new job that you actually enjoy (it’s out there), or 2) find something that you appreciate about your current career and focus on that rather than the negatives.

6. Dream about the future, but work hard today. Dream big. Set goals and plans for the future. But working hard today is always the first step towards realizing your dreams tomorrow. Don’t allow dreaming about tomorrow to replace living in today.

7. Don’t dwell on past accomplishments. If you are still talking about what you did yesterday, you haven’t done much today.

8. Stop worrying. You can’t fully appreciate today if you worry too much about tomorrow. Realize that tomorrow is going to happen whether you worry about it or not. And since worry has never accomplished anything for anybody, redirect your mental energy elsewhere.

9. Think beyond old solutions to problems. Our world is changing so fast that most of yesterday’s solutions are no longer the right answers today. Don’t get locked into a “but that’s how we’ve always done it” mentality. Yesterday’s solutions are not today’s solutions and they are certainly not tomorrow’s solutions.

10. Conquer addictions. Addictions in your life hold you hostage. They keep you from living a completely free life today. Find some help. Take the steps. And remove their influence over your life.

If you can only live one moment at a time, you might as well make it the present.

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