PHOBIA TREATMENT SELF HELP

Tip 1: Face your fears, one step at a time

• Exposure: Gradually and repeatedly facing your fears

           With each exposure, you’ll feel more confident and in control

           Climbing up the “fear ladder”

Facing a fear of dogs: A sample fear ladder

Step 1: Look at pictures of dogs.

Step 2: Watch a video with dogs in it.

Step 3: Look at a dog through a window.

Step 4: Stand across the street from a dog on a belt.

Step 5: Stand 10 feet away from a dog on a belt

Step 6: Stand five feet away from a dog on a belt

Step 7: Stand beside a dog on a belt.

Step 8: Choice a small dog that someone is holding.

Step 9: Choice a larger dog on a belt.

Step 10: Choice a larger dog off belt.

• Make a list

Make a list of the frightening situations related to your phobia

• Build your fear ladder

Arrange the items on your list from the least scary to the most scary

• Work your way up the ladder

 Start with the first step. Don’t move on until you start to feel more comfortable doing it. If at all possible, stay in the situation long enough for your anxiety to decrease. The longer you expose yourself to the thing you’re afraid of, the more you’ll get used to it and the less anxious you’ll feel when you face it the next time. If the situation itself is short (for example, crossing a bridge), do it over and over again until your anxiety starts to decrease. Once you’ve done a step on several separate occasions without feeling too much anxiety, you can move on to the next step. If a step is too hard, break it down into smaller steps or go slower.

• Practice

 It’s important to practice regularly. The more often you practice, the quicker your progress will be. However, don’t hurry. Go at a pace that you can manage without feeling overwhelmed. And remember you will feel uncomfortable and anxious as you face your fears, but the feelings are only temporary. If you stick with it, the anxiety will fade. Your fears won’t hurt you.

DIFFERENCE BETWEEN NORMAL FEAR AND PHOBIA

REMEDIES FOR HYSTERIA

HYSTERIA (ہسٹیریا , دیوانگی )

Hysteria (ہسٹیریا , دیوانگی)

Hysteria is a mental disorder which arises from intense anxiety. The patient loses control over his or her acts and emotions and it is usually accompanied by sudden fits of unconsciousness with emotional break.

It is often due to repressed fight within the person. Disease may occur in both males and females. It is common in young women between fourteen to twenty five years of age. Hysteria is uncommon after the age of forty five years.

Hysteria is an ancient disorder.  Hysteria is derived from a Greek word hysteron, meaning uterus. Osler a famous psychiatrist defines   hysteria as “a disorder chiefly of young women, in which emotional states control the body, leading to distortion of mental, sensory motor and secretary.

Symptoms of Hysteria

A hysterical personality typically displays symptoms like appealing behavior, high level of emotional dependency, friendly friendships, narrow-mindedness, frustration, irregularity and irritability.

During fits, such a person becomes hyper-emotional. He exhibits exaggerated feelings like irritations of crying concern and irritability marked with symptoms like:

Increasing Abdominal limitation

Severe pain and heaviness in the limbs

Tremors

Suffocation and headache

Tightened teeth

Swelling of the neck

Feeling of a foreign body stuck in the throat

Laughing or crying without cause

In severe cases the symptoms may be wild and painful cries, extremely swollen neck, and incomplete loss of awareness, aggressive movements, aggressive and noisy heartbeat and fits.

The hysteria patient usually has a weak self-control desire for love and kindness and has a tendency towards emotional instability. Coma may last for days or weeks. A patient in coma may seem to be in deep sleep but the muscles are not usually relaxed.

Causes of Hysteria

The main cause of hysteria is idleness, sexual cruelty and misused habits of thought. Heredity may also be a cause for hysteria. A nervous family   background and faulty emotional training in the upbringing of the child are also some causes. Fear, worry, depression, mental nervous tension, trauma and prolonged sickness may cause emotional situations.

Hysteria may also be caused due to some situations like death of someone or loss of love.

MEAL TIMINGS

MY Definition Of Psychological Well Being ''FIVE TIPS''

My definition of psychological well being: 

Five Tips

• Nutrition, Exercise & Medical 

Self care and disease prevention, stopping tobacco, decreasing inactive lifestyles and unbalanced diets  

• Friends, family and coworker relationships

Work life balance, healthy relationships and social interactions

• Mind & spirit

Self esteem, peace of mind, sleep, stress and anxiety

• Home, work and community surroundings

Ensuring healthful living, work and local environments

• Money management

Budgeting, income and expenses, eliminating stress related to financial security and eliminating debt

ANXIETY MANAGEMENT TIPS

DEAL WITH CRISES

BREATH FOR ANXIETY

COPE WITH PANIC

DEAL WITH STRESS

30 DAYS HAPPINESS CHALLENGE

THINGS THAT CHANGE YOUR LIFE

THINGS TO GIVE UP IF U WANT TO BE HAPPY

SCIENTIFIC WAYS TO BE HAPPY

SELF TALK FOR DECREASING ANGER

DEPRESSION SELF HELP CHECKLIST

NATURAL REMEDIES FOR DEPRESSION

 Natural Remedies for Depression

1. Eat a “happy” diet

Eating healthy can help with mood in general, but there are some foods that can help with serotonin, the chemical in the brain that contributes to “happy e.g.” Prozac. Some foods are serotonin enhancers. They include:

-Fish-oil, rich in Omega-3 fatty acids
-Healthy fat, such as coconut oil
-Flaxseed oil
-Sour cherries
-Eggs

2. Avoid coffee

 This makes them at risk for lower levels of all important neurotransmitter.

3. Drink green tea

It reduces stress as well as boost dopamine and the brain inhibitory transmitter GABA.

You will need…

-1 cup of boiling water
-1 green tea bag

Directions

First thing in the morning, with your breakfast, drink a cup of hot, fresh, green tea.

4. Meditate

if you need to cope with depression, anxiety, OCD, then start small-maybe 2-3 minutes a day

You will need…

-A quiet place
-Some time

Directions

Find a quiet place to retreat to where you won’t be interrupted. Turn off your phone, close the door, etc. etc. Regulate your breathing, and attempt to let go of your thoughts. Don’t think too hard about not thinking though-if something pops into your head, acknowledge it, and let it go. This is just one basic start to meditating-there’s tons of different ways you can go about it, and where you choose to take it and how far is up to you.

5. Try acupuncture

There is a lot of back and forth about acupuncture, but I say keep an open mind. There have been a number of studies that have shown acupuncture helps with pain, and may help with depression and anxiety as well. When the needle enters your skin at one of the 400 body points used by acupuncturists, your body responds by releasing endorphins. This makes you feel calm, happy, and relaxed, and many people say this feeling lasts long after the session is over.

You will need…

-A licensed acupuncturist

Directions

Look up a reputable acupuncturist, pick up the phone, and set up an appointment.

6. Drink chamomile tea

Depression goes hand in hand with sleep problems. Put a little lavender sleep sachet under your pillow too and you’ll have an extra relaxing boost when you curl up.

You will need…

-1 cup of boiling water
-2 teaspoons of dried chamomile or 1 teabag
-A dash of milk and honey (optional)

Directions

Boil 1 cup of water and pour over 2 teaspoons of dried chamomile (or a chamomile tea bag) and let steep for 5 minutes. If you are using a tea bag, let steep for 15. Strain, and add a little milk and honey if you like, and drink 30 minutes before bedtime.

7. See a therapist

Don’t be ashamed to see someone, it’s hugely helpful and allows for some much-needed relief from your thoughts and emotions.

8. Supplement

Hypericin appears to affect various neurotransmitters in a similar manner to serotonin reuptake inhibitors like medications such as Prozac. While this plant does seem to have less side-effect than prescription medications, so double check before using it.

You will need…

-A high-quality supplement of St. John’s wort (usually capsule form)

Directions

The normal dosage for an adult is 300 milligrams 3 times daily, however because it can interact with other drugs, talk to a professional before use.

9. Increase B-vitamins

Vitamin B (namely B-12, but others as well) play an important role in the brain, producing chemicals that majorly impact mood (serotonin, dopamine, and epinephrine.) .It is found in many meats. You can either take supplements or add more B vitamin rich food to your diet, such as:

-Fish (Mackerel, 3 oz. serving): 269% DV*
-Cheese (Swiss, 1 oz. serving):16% DV
-Shellfish (cooked clams, 3 oz. serving): 1401% DV
-Spinach (1 cup cooked): 22% DV
-Bell peppers (1 cup raw): 13.50% DV
-Turkey (4 oz. serving) 32% DV

*DV stands for daily value, and is based off of a 2,000 calorie a day diet. The percentage value represents how much of a recommended amount of something you are getting. So if milk had 30% DV for calcium, you would be getting 30% of the total calcium you need for the day

10. More magnesium!

It is the 4th most abundant mineral in the body that is supplemented through diet. Without it we wouldn’t produce energy, we couldn’t synthesize DNA or RNA, or regulate our heartbeats, and we can’t keep the chemicals in our brain stable. So take a supplement, or follow the best route-add magnesium rich foods to your diet.

Try eating…

-1 ounce of dry roasted almonds or cashews: 20% DV
-1/2 cup of cooked black beans: 15% DV
-1 medium banana: 8% DV
-1/2 cup of boiled spinach: 20% DV
-1 cup of soymilk: 15% DV

When it doubt, go for the nuts and dark leafy greens.

11. Exercise

Exercise is fundamental to mood. I don’t mean go for a 30 minute jog every day, even just a fifteen minute walk through the neighborhood does wonders. Exercise releases endorphins in the brain, and endorphins are what make us feel good and happy.

12. Utilize light therapy

Light therapy is particularly useful if you suffer from seasonal affective disorder (your mood is affected by winter days that have limited sun) but can also be beneficial to major depression as well. Light therapy may work to elevate mood by activating the brain's “circadian pacemaker” which regulates sleep cycles. Since depression is so closely linked to sleep troubles, there’s very likely a correlation.

13. Load up on pumpkin seeds

Pumpkin seeds contain healthy fats and magnesium, both of which can help lighten your mood. They also contain L-tryptophan, an amino acid that is involved in the production of serotonin.

You will need…

-1 cup of pumpkin seeds

Directions

Eat 1 generous cup of pumpkin seeds once a day. Sprinkle with just bit of salt to add a little boost to their already delicious and nutty flavor.

HOW TO DEAL WITH DEPRESSION

SYMPTOMS OF DEPRESSION IN MALE

SYMPTOMS OF DEPRESSION

FITNESS TIPS

 Stay Healthy, Manage Stress

• For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. fast walking) each week, 1¼ hours of a energetic-intensity activity (such as jogging or swimming laps), or a combination of the two.

• Jog, walk, bike, or dance three to five times a week for 30 minutes.
• Set small daily goals and aim for daily regularity rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour lengthy fitness exercise.
• Find forms of exercise that are fun or enjoyable. Talkative people often like classes and group activities. People who are more reserved often prefer solo pursuits.
• Distract yourself with an iPod or other portable media player to download audio books, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
• Engage an “exercise friend.” It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
• Be patient when you start a new exercise program. Most inactive people require about four to eight weeks to feel in step and sufficiently in shape so that exercise feels easier.

TIPS TO MANAGE ANXIETY AND STRESS

When you're feeling anxious or stressed, these strategies will help you cope:

• Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
• Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
• Limit alcohol and caffeine, which can make worse anxiety and cause panic attacks.
• Get enough sleep. When stressed, your body needs additional sleep and rest.

• Exercise daily to help you feel good and maintain your health. 

Fitness Tips 

• Take deep breaths. Breathe in and breathe out  slowly.
• Count to 10 slowly. Repeat, and count to 20 if necessary.
• Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.
• Accept that you cannot control everything. Put your stress in side: Is it really as bad as you think?
• Welcome humor. A good laugh goes a long way.
• Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
• Get involved. Helper or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
• Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or worried, and look for a pattern.
• Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

ANXIETY DISORDER

Anxiety or fear that interferes with normal functioning may be classified as an anxiety disorder. Commonly recognized categories include specific phobias, generalized anxiety disorder, social anxiety disorder, panic disorder, agoraphobia, obsessive-compulsive disorder and post-traumatic stress disorder.

Psychological disorders types

Introduction of psychology

First Experimental Psychology lab 1879

It is the scientific study of mind and behavior. It helps us how information is developed, what we have learned about ourselves, and how psychology is applied to help improve people's lives.

• First goal of psychology is to describe the different ways the organism's behave
• Second goal of psychology is to explain the cause of behavior

The word "PSYCHOLOGY" comes from the Greek word "PSYCHE" meaning breath, spirit, soul and the Greek word" LOGIA" means study of something