Understanding Victim Mentality
Victim mentality refers to a mindset where an individual views themselves as a constant victim of external circumstances or the actions of others. It involves habits to blame external factors for personal difficulties and often manifests as a lack of accountability to take action to improve one's situation. While genuine victims of abuse or trauma deserve empathy and support, victim mentality differs in that it becomes a pattern of thought that holds one back from realizing their full potential.
Characteristics of Victim Mentality
External Blame: People trapped in victim mentality tend to attribute their problems to external sources, such as other people, fate, or luck, rather than examining their own role in the situation.
Helplessness: A victim mindset often leads to a feeling of powerlessness, where individuals believe they have no control over their circumstances or the ability to change them.
Self-Pity: Excessive self-pity becomes a consistent habit of victim mentality, perpetuating a cycle of negative emotions and the belief of being unfairly treated.
Resistance to Change: Individuals with a victim mentality may resist opportunities for growth or change, fearing the unknown and remaining in their comfort zone despite its limitations.
Attention-Seeking Behavior: Seeking sympathy and attention from others is common, as victim mentality thrives on receiving validation for one's hardships.
Lack of Responsibility: Personal accountability declines, as victims may refuse to take responsibility for their decisions and their role in the outcomes.
Steps to Overcome Victim Mentality
Self-Awareness: Recognizing one's victim mentality is the first step toward change. Honest self-reflection can reveal thought patterns and behaviors that need adjustment.
Ownership of Choices: Taking responsibility for one's decisions can help empower individuals to shift their focus from blaming external factors to evaluating their role in the outcomes.
Mindset Shift: Cultivating a growth mindset, which emphasizes learning and resilience, which helps replace a fixed victim mindset with a more open perspective.
Positive Self-Talk: Changing internal thoughts is crucial. Practicing positive self-talk can help replace negative thoughts with constructive ones, boosting self-esteem.
Seeking Support: Engaging with friends, family, mentors, or even professional therapists can provide valuable insights, encouragement, and guidance on overcoming victim mentality.
Setting Goals: Establishing meaningful goals, no matter how small, encourages a sense of purpose and achievement, breaking the cycle of helplessness.
Practicing Gratitude: Focusing on the positive things in life that one should be grateful and fortunate to have or experience will help develop a positive mindset and reduce the feelings of victimhood.
Victim mentality can be a significant roadblock on the path to personal growth and happiness. Breaking free from this mindset requires a lot of conscious effort, self-reflection, and a commitment to change. By embracing accountability, developing a positive perspective, and seeking the support needed, individuals can shift from feeling powerless, to developing resilience and becoming the architects of their own lives. Remember, every challenge can be an opportunity for growth, and every setback can be a stepping stone toward a brighter future.
]]>Recognize the Signs
The first step in coping with suicidal thoughts is to acknowledge and recognize them. Suicidal thoughts come about differently per individual, but common signs may include:
-Persistent feelings of hopelessness and despair.
-Isolation and withdrawal from friends and family.
-Increased substance abuse.
-Drastic changes in sleep patterns, such as insomnia or over sleeping.
-Giving away possessions or making final arrangements.
If you or someone you know may be showing these signs, it's crucial to take them serious and seek help immediately.
Seek Professional Help
Consulting with a mental health professional is the most important step in coping with suicidal thoughts. Therapists, counselors, and psychiatrists are trained to assess your situation, provide a diagnosis if needed, and create a specific treatment plan through various types of therapy or prescribing medications.
Keep in mind that it may take time to find the right therapist or medication, so be patient and persistent in seeking the support that best suits you.
Create a Support System
Open up to friends and family about your feelings. Sharing your struggles with those you trust can help relieve your current state of mind and provide emotional support. Sometimes, just talking about what you're going through can be incredibly therapeutic.
Consider joining a support group, either in-person or online. Support groups offer a safe space to connect with others who are experiencing similar battles, providing understanding and empathy that can be very comforting.
Develop Coping Strategies
While seeking professional help and support from loved ones is crucial, it's also vital to develop coping strategies to help manage suicidal thoughts on a day-to-day basis.
Prioritize self-care activities like exercise, meditation, journaling, and maintaining a balanced diet. These activities can help improve your mental well-being and state of mind.
Create a safety plan to help guide you through times when you experience intense suicidal thoughts. If you have a therapist you can have them help you come up with a plan that can include contacting a crisis line, reaching out to someone you trust, or going to a hospital.
Engage in activities you enjoy to keep your mind occupied and focused on positive thoughts. Reading, art, music, or spending time in nature can provide a temporary relief from overwhelming emotions.
Remove Access to Harmful Means
If you have access to lethal means, such as firearms or medications, it's crucial to restrict access to them during a crisis. Ask a trusted friend or family member to help you secure these items or store them in a safe place. Removing this immediate risk can be life saving.
Coping with suicidal thoughts is an ongoing journey that requires patience, professional help, and support from loved ones. Just know that you are not alone in this struggle and there are resources available to provide the assistance you need. Reach out to mental health professionals, create a support system, develop coping strategies, and take the necessary steps to ensure your safety. Your life matters!
National Suicide Hotline: Dial 988
]]>The Heart of Our Mission
At the heart of our mission lies a commitment to prioritize mental health awareness and research. We believe that mental health is a fundamental aspect of overall well-being, and it's an issue that touches countless lives. The statistics are staggering: around one in four people globally will experience mental health challenges at some point in their lives. These challenges can affect anyone, regardless of age, gender, or background.
Our mission statement: Building a community of individuals who strive to better each other's mental, physical, & personal health.
Clothing for a cause: Our Unique Approach
Our approach to giving back goes beyond simply writing a check. We've designed our "Clothing for a Cause" initiative to be an integral part of our brand's identity. For every item purchased from Vital Apparel 5% of the profits is donated to the Brain and Behavior Research Foundation every single month to further mental health research. This way, every customer becomes a part of this meaningful journey.
But it doesn't stop there.
We've also taken steps to integrate mental health awareness into our clothing designs. Our logo consists of the word “Vital” with an EKG line implemented in it to highlight the ups and downs in life and majority of our shirts feature subliminal quotes that advocate the importance physical activities have on one's mental health.
Why Mental Health Research?
You might be wondering, why did we choose mental health research as our focus? The answer is simple yet profound: research is the foundation for progress. By supporting research initiatives, we're contributing to the understanding of mental health disorders, their causes, and potential treatments. This research not only helps those who are currently struggling but also paves the way for a future where mental well-being is better understood and destigmatized. We chose the Brain and Behavior Research Foundation because it is the largest non-profit mental health research organization where 100% of the donations are used towards scientific research grants!
Our Impact and Future Aspirations
The idea of Vital Apparel was conceptualized in December of 2017 by the owners Hung and Alex. Since then we've been humbled by the impact we've been able to make from our clothing for cause concept. Our contributions have supported groundbreaking research projects, community programs, and awareness campaigns. But we're not stopping here. Our goal is to continue growing our initiative, expanding our reach, and diversifying our contributions to mental health research.
Join Us in Making a Difference
Together, let's proudly wear Vital Apparel, promote the positive impact fitness has on one's mental health, and create a world where everyone's well-being is a priority.
Suicide prevention line: Dial 988
]]>The Influence of Social Media on Mental Health: Social media platforms provide us with endless opportunities for communication, information sharing, and entertainment. However, the constant exposure to curated images, idealized lifestyles, and constant comparison can lead to feelings of inadequacy, anxiety, and low self-esteem. Moreover, the addictive nature of social media can consume excessive amounts of our time, leaving us disconnected from the present moment and affecting our overall mental well-being.
Benefits of a Social Media Break:
In the age of digital connectivity, it's vital to prioritize our mental health by taking regular breaks from social media. By consciously stepping away from the virtual world, we can regain control over our time, emotions, and well-being. A social media break offers numerous benefits, including improved emotional well-being, increased productivity, enhanced self-awareness, stronger relationships, and mental clarity. So, let's unplug, embrace the present moment, and cultivate a healthier relationship with social media for the sake of our mental health.
]]>Reading is a workout for the brain. It stimulates various cognitive functions, such as memory, concentration, and critical thinking. Engaging with complex plots or analyzing intricate character arcs keeps our minds sharp and agile. Regular reading has been linked to a decreased risk of cognitive decline as we age, helping to maintain mental acuity and preserve memory function.
Reading has the power to transport you to another world, free from the stresses and anxieties of everyday life. When you immerse yourself in a book, your heart rate slows, and your muscles relax, creating a sense of calm similar to meditation. Whether it's a thrilling adventure, a heartwarming romance, or a self improvement book they act as a soothing balm for the mind, allowing you to unwind and recharge.
When we read, we step into the shoes of the characters and experience their emotions, challenges, and triumphs. This empathetic connection builds our emotional intelligence, enabling us to understand and relate to others better. As we encounter new perspectives and experiences through books, our capacity for empathy broadens, fostering deeper connections with those around us.
Life's challenges can become overwhelming at times. When faced with adversity, turning to a good book provides a healthy escape from reality. Delving into an enthralling narrative allows your mind to temporarily detach from worries, reducing the harmful effects of stress on your mental and physical health. Books offer a safe and constructive way to cope with difficult emotions and find solace in a world of imagination.
Reading isn't just about exploring fictional worlds; it can also be a journey of self-discovery. Inspirational biographies, self-help books, and philosophical works can offer profound insights into our own lives, beliefs, and values. The wisdom gained from reading allows us to grow and evolve, making positive changes to our outlook on life and nurturing our mental well-being.
In the hectic pace of modern living, taking time to read can be a transformative act of self-care. The mental health benefits of reading are far-reaching, from stress reduction and relaxation to enhancing empathy and personal growth. So, the next time you feel overwhelmed or simply seek a moment of tranquility, pick up a book and let the pages guide you on a journey that nurtures your mind and soul. Let the written word become your therapeutic escape, opening doors to worlds unknown and fostering a happier, healthier you.
]]>Nature's healing power is readily available to us through the simple act of walking outside. The benefits extend far beyond physical exercise, nourishing our mental and emotional well-being. Walking amidst nature uplifts our mood, restores vitality, reduces stress, enhances creativity, and fosters a deeper connection with ourselves and the world around us. So, put on your walking shoes, embrace the great outdoors, and allow the transformative effects of nature to nurture your mind, body, and soul. Step by step, let nature be your guide to optimal mental health.
]]>The Connection Between Nutrition and Mental Health
Research has shown that nutrition plays a significant role in mental health. Consuming a diet rich in nutrients such as omega-3 fatty acids, B vitamins, and antioxidants has been linked to lower rates of depression, anxiety, and other mental health conditions. Additionally, consuming high levels of sugar, saturated fats, and processed foods has been linked to increased rates of depression and other mental health challenges.
Strategies for Maintaining a Healthy Diet for Mental Wellness
Maintaining a healthy diet can be challenging, but there are several strategies that can help individuals maintain a diet that supports mental wellness:
Focus on Nutrient-Dense Foods: Nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains, are essential for a healthy diet. These foods provide the nutrients necessary for optimal brain function and mental wellness.
Incorporate Omega-3 Fatty Acids: Omega-3 fatty acids, found in fish, nuts, and seeds, are essential for brain function and can help reduce the risk of depression and other mental health challenges.
Limit Processed Foods and Sugar: Processed foods and sugar can have a negative impact on mental health. Limiting these foods can help maintain stable energy levels and improve mood.
Stay Hydrated: Drinking plenty of water throughout the day can help maintain energy levels, improve mood, and support cognitive function.
Seek Professional Help: If you're struggling with mental health challenges, it's important to seek professional help. A mental health professional can provide therapy and support to help you manage your symptoms and develop a plan for maintaining a healthy diet.
Nutrition plays a crucial role in our overall health and well-being, including our mental health. Consuming a diet rich in nutrient-dense foods and omega-3 fatty acids can support brain function and reduce the risk of depression and other mental health challenges. Additionally, limiting processed foods and sugar and staying hydrated can help maintain stable energy levels and improve mood. If you're struggling with mental health challenges, seek professional help and develop a plan for maintaining a healthy diet to support mental wellness.
]]>What is Trauma?
Trauma is a deeply distressing or disturbing experience that can have a lasting impact on an individual's mental health. It can occur as a result of a variety of events, including physical or emotional abuse, natural disasters, accidents, or other traumatic experiences. The effects of trauma can vary from person to person, but they often include anxiety, depression, post-traumatic stress disorder (PTSD), and other mental health challenges.
Impact of Trauma on Mental Health
Trauma can have a significant impact on mental health, leading to a range of issues that can affect daily life. Some of the common effects of trauma include:
Anxiety: Trauma can cause feelings of anxiety, leading to persistent worry, nervousness, and fear.
Depression: Trauma can also lead to feelings of sadness, hopelessness, and despair, which can result in depression.
Post-Traumatic Stress Disorder (PTSD): PTSD is a condition that can develop after a traumatic event, causing flashbacks, nightmares, and other symptoms.
Substance Abuse: Trauma can lead to substance abuse as individuals attempt to self-medicate and manage the distress caused by their traumatic experience.
Coping with Trauma and Promoting Healing
While trauma can have a lasting impact on mental health, there are strategies individuals can use to cope with trauma and promote healing. Some of these strategies include:
Seek Professional Help: It's important to seek professional help if you're struggling with the effects of trauma. A mental health professional can provide therapy and support to help you manage your symptoms and promote healing.
Practice Self-Care: Practicing self-care can also be helpful for managing the effects of trauma. This can include getting enough sleep, eating a healthy diet, exercising regularly, and engaging in activities that bring joy and fulfillment.
Connect with Others: Building a support network of friends and family can also be beneficial when coping with trauma. Connecting with others who have experienced similar experiences can provide a sense of validation and understanding.
Use Mindfulness Techniques: Mindfulness techniques, such as meditation, deep breathing, and yoga, can help individuals manage symptoms of trauma by promoting relaxation and stress reduction.
Trauma can have a significant impact on mental health, but it's important to remember that healing is possible. By seeking professional help, practicing self-care, connecting with others, and using mindfulness techniques, individuals can manage the effects of trauma and promote healing. If you're struggling with the effects of trauma, know that you're not alone, and help is available.
]]>Reduces Stress and Anxiety
Exercise can help reduce stress and anxiety levels by increasing the production of endorphins, which are natural chemicals that make you feel good. Physical activity also helps to decrease the levels of cortisol, a hormone that's released in response to stress.
Boosts Mood and Self-Confidence
Regular exercise can also boost your mood and self-confidence. When you exercise, your body releases dopamine, a neurotransmitter that's associated with pleasure and reward. This can help you feel happier and more motivated. Additionally, as you become more physically fit, you may feel more confident in your abilities and appearance.
Improves Cognitive Function
Exercise has been shown to improve cognitive function, including memory, attention, and problem-solving skills. This is because physical activity increases blood flow to the brain, which can help to nourish and protect brain cells.
Helps with Sleep
Getting enough sleep is crucial for both physical and mental health. Exercise can help to regulate your sleep patterns and improve the quality of your sleep. This is because physical activity can help to reduce stress and anxiety, which are common causes of insomnia.
Provides Social Support
Finally, exercise can provide social support and help to reduce feelings of loneliness and isolation. Joining a fitness class or group can help you to connect with others who share your interests and goals. This can provide a sense of community and support, which can be beneficial for your mental health.
In conclusion, exercise is not only important for physical health but also has a positive impact on mental health. By reducing stress and anxiety, boosting mood and self-confidence, improving cognitive function, helping with sleep, and providing social support, exercise can improve your overall well-being. So why not incorporate regular physical activity into your daily routine? Your mind and body will thank you! If you're looking for fitness gear to help you achieve your goals, be sure to check out our e-commerce store for a wide selection of products.
]]>In this blog post, we'll explore some of the causes and symptoms of depression, as well as some ways to manage and overcome it.
Causes of Depression:
Depression can have many causes, including genetics, life events, and chemical imbalances in the brain. Some of the most common causes of depression include:
Genetics: Research has shown that depression can run in families, suggesting a genetic component to the condition.
Life Events: Traumatic events, such as the loss of a loved one, a breakup, or financial difficulties, can trigger depression.
Chemical Imbalances: Imbalances in brain chemicals such as serotonin and dopamine can lead to depression.
Symptoms of Depression:
Depression can cause a range of symptoms, both physical and emotional. Some of the most common symptoms of depression include:
Feelings of sadness, hopelessness, and emptiness.
Loss of interest in activities that were once enjoyable.
Changes in appetite and sleep patterns.
Fatigue, lethargy, and low energy levels.
Difficulty concentrating or making decisions.
Managing and Overcoming Depression:
While depression can be a challenging condition to manage, there are many ways to overcome it. Here are some strategies that can be helpful:
Seek Professional Help: If you are struggling with depression, it's important to seek help from a mental health professional. Therapy, medication, or a combination of both can be effective treatments for depression.
Build a Support System: Surrounding yourself with supportive friends and family members can be helpful in managing depression. Joining a support group can also provide a sense of community and help you feel less alone.
Practice Self-Care: Taking care of yourself is crucial when managing depression. This can include getting enough sleep, exercising regularly, eating a healthy diet, and engaging in activities that bring you joy.
Challenge Negative Thoughts: Depression can lead to negative thought patterns, such as self-criticism and self-doubt. Challenging these thoughts and replacing them with positive self-talk can be helpful.
Set Realistic Goals: Setting small, achievable goals can help you build momentum and feel a sense of accomplishment, which can be helpful when managing depression.
In conclusion, depression is a complex condition that can have a range of causes and symptoms. If you are struggling with depression, it's important to seek professional help and to practice self-care. With the right treatment and support, it's possible to manage and overcome depression.
]]>Sleep- It’s something everyone does, yet most of us get too little or too much of it. So how does sleep directly affect our mental health and correlate with mental health illnesses?
Sleep plays a very important role in our overall health. It's the time for our bodies to repair themselves, recharge the mind leaving us energized, alert, and focused when we wake up. It helps strengthen the immune system to fight diseases and infections, improve memory, moods, and many other benefits. Without proper sleep there can be a vast number of negative side effects both mentally and physically.
Research shows that sleep has a bidirectional relationship with mental health. Meaning that bad sleep can contribute to the development, or worsening of a mental health illness and while having a mental health illness can be one of the factors to poor sleep.
There are more than 70 types of sleep disorders that exist. Poor sleep and insomnia (the most common sleeping disorder) is often connected to depression, anxiety, bipolar disorder, PTSD, and other mental health illnesses.
So how do we improve our sleep and sleeping habits?
Sleep hygiene
Experts believe that many people learn insomnia but they can learn how to sleep better by performing better sleeping habits and rituals. Sleep hygiene composes of habits which can increase sleep duration, ritual sleeping hours, and improved quality of sleep.
Some sleep hygiene habits include:
- Going to bed and waking up at the same time each day in order to get at least 7 hours of sleep for adults.
- Avoiding daytime naps longer than 30 minutes.
- Avoid caffeine, alcohol, and nicotine before bedtime (these lead to increased heart rate).
- Making sure the bedroom is quiet, neatly organized, and dark. Using our beds for only sleep or sex.
-Avoiding screen time an hour before bed. A great alternative is reading a book or magazine.
Healthy eating patterns
- Drinking enough water throughout the day.
- Limit the amount of refined sugar and processed foods. Stick to eating whole heathy nutrient enriched foods.
-Avoid eating 2-3 hours before bed.
-Avoid caffeine, alcohol, and nicotine past dinner time.
Exercise
- Try to be active outside when there is sunlight for an hour or more during the day even if it's going for a walk.
- Regular exercise improves sleep and energy throughout the day. According to experts, aerobic exercises are the most helpful when it comes to sleep because these exercises release endorphins to keep us awake during the day and then they settle at night near bedtime hours.
- Meditation and deep breathing exercises.
OTC and Prescription medications
- It's important to consult with a doctor or therapist before considering what medications and OTC products to consume and weigh out any side effects before making a decision to take them.
-Medications can be beneficial under different circumstances and medical conditions per individual.
-Psychotherapy. This is a basic term for talking with a psychiatrist, psychologist, or other mental health practitioner. It's meant to help better understand and learn about one's mental health condition to discover the best coping mechanisms and treatment per individual.
Research is ongoing to better understand the relationship between sleep and mental health as they are both complex topics and have many different factors that connect with each other. The best thing we can do is take the knowledge from current research and put it to use by forming healthy habits to get better sleep, help combat mental health, and improve overall well being!
-Alex Kozub
Articles
https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health
https://www.medicalnewstoday.com/articles/sleep-and-mental-health
]]>In a split second, everything just changed. Your stomach drops and you feel as if the walls around you are caving in. Your heart starts to pound faster and faster, it’s starting to become harder to breathe and you’re overwhelmed with emotions. You feel so helpless and fearful and you don’t know why. You’re experiencing a panic attack.
Anyone can experience a panic attack and it will likely trigger during a person’s life when they’re fueled with high stress and anxiety. If you’re experiencing many panic attacks during your lifetime they’re likely triggered by specific situations. These situations will have you feel endangered, which triggers your body’s fight or flight response. Fight or flight response is our sympathetic nervous systems becoming stimulated. Your nervous system alerts your adrenal gland and then your stress hormones start to release inching you closer to a panic attack. It’s important to find out the reasons why these specific situations are triggering your panic attack so you can heal from the trauma to help alleviate these attacks.
Panic Attack Signs
· Heart racing
· Chest discomfort
· Sweating
· Nausea or Upset Stomach
· Lightheaded
· Dizziness, Faint
· Hot or cold flashes
· Fear of dying
· Detached from surrounding
· Shortness of breath
· Hyperventilation
Due to how intense a panic attack can be, many people can mistake it as a heart attack or stroke while they’re going through it. They generally last anywhere from 10-30 minutes. If you’ve experienced a panic attack before it’s important to become educated on it and seek necessary treatment. Panic attacks can go hand in hand with other mental illnesses such as anxiety disorders or depression. People that have been through traumatic situations in their life that resulted in PTSD (Post Traumatic Stress Disorder) may also be prone to panic attacks.
Women are twice as likely as men to develop a panic disorder and roughly 2.4 million people suffer from panic attacks. The plus side is there is treatment for this on a case by case basis. Depending on how severe a client case is, they could be prescribed antidepressants or antianxiety medications. There are different forms of therapy that specializes in this disorder that are effective as well. This would be something to consult with your doctor and therapist to see which treatment plan would be best.
If you’re experiencing a panic attack it's important to try and control your breathing. Take deep breaths through your nose and out your mouth. Keep a slow steady pattern with your breathing to help keep yourself calm. Panic attacks don’t last forever, so remind yourself that what you’re feeling is temporary. Instead of trying to distract yourself from the attack, confront your fears and face the situation so when it subsides, you will know that nothing will happen in the end.
Hung Dao
About Panic Disorders, www.fearclinic.ufl.edu/PanicDisorders.html#:~:text=How%20Common%20Is%20Panic%20Disorder,typically%20strikes%20in%20young%20adulthood.
Anxiety is one of the most common mental health disorders spoken about in our everyday lives. It’s our body’s natural way of alerting us to threats, danger or stressful situations.
During stressful situations such as job interviews, financial concerns or even conflicts can trigger you to start feeling nervous, and quickly be overwhelmed with fear or panic. Anxiety tends to set on quickly and then we’re attacked with physical symptoms that may include rapid breathing, increased heart rate, sweating, or stomach pain.
There are levels to anxiety and someone’s experience with anxiety may drastically differ from your own. If you’re struggling with anxiety, it’s very important to seek help especially if it’s making your everyday life difficult. There are two versions of anxiety and people tend to get this confused. Since anxiety is our internal warning system, it will trigger during stressful situations which can even at times be beneficial to us. An example would be your boss giving you a short deadline on an important project. Knowing the workload is large and the time frame is short it makes you nervous and stressed out (anxiety kicking in) if you would be able to complete the project in time. This gets you to tackle the task and not procrastinate with the result of getting it done efficiently.
The second version of anxiety is called “Generalized Anxiety Disorder.” The difference between GAD and anxiety is that someone with GAD's internal warning system is on 24/7. Even if they’re not in a stressful situation, anxiety unexpectedly appears for no reason triggering symptoms such as overwhelming fear, rapid heart rate, racing thoughts, intrusive thoughts, and will be accompanied with physical symptoms. According to the DSM-5 some of the criteria to be diagnosed with GAD you must be experiencing this for at least six months and is clearly excessive and very challenging to control.
When seeking help, it’s very important to identify which version of anxiety you have. One question to help you narrow it down would be, “Is your anxiety set on from stressful situations or does your anxiety fire up for no possible reason?”
Some signs of anxiety will be listed below and it’s very important to become familiar with them to help yourself and to help others that might be suffering in silence.
Signs of both kinds anxiety
Physical symptoms of both kinds of anxiety
Tips to Combat Anxiety (This is meant to reduce your anxiety and help alleviate some symptoms)
Being physically active: It has proven to help reduce risk of developing anxiety and help reduce stress.
Meditation: Taking some time out of the day to sit in stillness and slow down your mind.
Limiting Caffeine: You can be caffeine sensitive and not even know it. Too much of it can cause your heart to race and trigger anxiety symptoms.
Eating a healthy diet: What you consume is very important to your mental health. Eating unhealthy processed food can make you feel sluggish and sick. Try adding more vegetables, healthy meats, and fruits into your diet to help increase alertness and energy.
Practicing Yoga: It’s also a form of meditation and it teaches you to be present.
Keep in mind by doing just one-two of the tips will not cure your anxiety, but it will help alleviate some of the symptoms you’re currently having. It’s very important to seek help from a professional such as a therapist to see what necessary steps you need to take to combat your anxiety. After speaking to a therapist, they might even think it’s a good option for you to get on medication. There is nothing wrong with medication or going to a therapist. It's important to do whatever you need to improve your quality of life.
You’re not alone on this journey, there are roughly 40 million adults in the United States that suffer from anxiety. Be open about your anxiety and speak up to help make the change in the world that we need. The more we talk about it the more it becomes normalized which will lead to more people being willing to seek help. Educate others about anxiety and most importantly be there for someone that’s experiencing anxiety. Listen to their concerns and validate their feelings and help them get the help they need. Together we can end the stigma surrounding mental health!
Hung Dao
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