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