Tag: depression

What Is Spirituality?

What Is Spirituality?

Spirituality is a broad concept with room for many perspectives. In general, it includes a sense of connection to something bigger than ourselves, and it typically involves a search for meaning in life. As such, it is a universal human experience—something that touches us all. People may describe a spiritual experience as sacred or transcendent or simply a deep sense of aliveness and interconnectedness.

Some may find that their spiritual life is intricately linked to their association with a church, temple, mosque, or synagogue. Others may pray or find comfort in a personal relationship with God or a higher power. Still others seek meaning through their connections to nature or art. Like your sense of purpose, your personal definition of spirituality may change throughout your life, adapting to your own experiences and relationships. Learn more about sprituality in this website https://miramarretreat.org/

Spiritual questions

Explore life purposeFor many, spirituality is connected to large questions about life and identity, such as:

  1. Am I a good person?
  2. What is the meaning of my suffering?
  3. What is my connection to the world around me?
  4. Do things happen for a reason?
  5. How can I live my life in the best way possible?

What Is Spirituality?

Experts’ definitions of spirituality

    • Christina Puchalski, MD, Director of the George Washington Institute for Spirituality and Health, contends that “spirituality is the aspect of humanity that refers to the way individuals seek and express meaning and purpose and the way they experience their connectedness to the moment, to self, to others, to nature, and to the significant or sacred.”
    • According to Mario Beauregard and Denyse O’Leary, researchers and authors of The Spiritual Brain, “spirituality means any experience that is thought to bring the experiencer into contact with the divine (in other words, not just any experience that feels meaningful).”
  • Nurses Ruth Beckmann Murray and Judith Proctor Zenter write that “the spiritual dimension tries to be in harmony with the universe, and strives for answers about the infinite, and comes into focus when the person faces emotional stress, physical illness, or death.”

Relationship between religion and spirituality

While spirituality may incorporate elements of religion, it is generally a broader concept. Religion and spirituality are not the same thing, nor are they entirely distinct from one another. The best way to understand this is to think of two overlapping circles like this:

  • In spirituality, the questions are: where do I personally find meaning, connection, and value?
  • In religion, the questions are: what is true and right?

Where the circles overlap is the individual experience, which affects the way you think, feel, and behave.

Spirituality versus emotional health

You will notice as you read on that many practices recommended for cultivating spirituality are similar to those recommended for improving emotional wellbeing. This is because there is a connection between the two—emotional and spiritual wellbeing influence one another and overlap, as do all aspects of wellbeing.

  1. Spirituality is about seeking a meaningful connection with something bigger than yourself, which can result in positive emotions, such as peace, awe, contentment, gratitude, and acceptance.
  2. Emotional health is about cultivating a positive state of mind, which can broaden your outlook to recognize and incorporate a connection to something larger than yourself.

Thus, emotions and spirituality are distinct but linked, deeply integrated with one another.

“You do not need to know precisely what is happening, or exactly where it is all going. What you need is to recognize the possibilities and challenges offered by the present moment, and to embrace them with courage, faith and hope.”

Thomas Merton
Paranoid Personality Disorder (PPD): Symptoms & Treatment

Paranoid Personality Disorder (PPD): Symptoms & Treatment

What is paranoid personality disorder (PPD)?

Paranoid personality disorder (PPD) is a mental health condition marked by a long-term pattern of distrust and suspicion of others without adequate reason to be suspicious (paranoia). People with PPD often believe that others are trying to demean, harm or threaten them.

People with paranoid personality disorder often don’t think their behavior and way of thinking are problematic.

PPD is one of a group of conditions called Cluster A, or eccentric personality disorders. People with these disorders have unusual and eccentric thinking or behavior.

It’s important to note that people with paranoid personality disorder don’t experience delusions or hallucinations with paranoia, as commonly seen in schizophrenia, schizoaffective disorder and severe manic episodes in bipolar disorder.

What age does paranoid personality disorder begin?

People with paranoid personality disorder typically start experiencing symptoms and showing signs of the condition by their late teens or early adult years. Keep reading in this website https://miramarretreat.org/ to know more about this mental disorders.

Who does paranoid personality disorder affect?

Overall, research reveals higher rates of paranoid personality disorder (PPD) in people assigned female at birth (AFAB), while samples from hospital records reveal higher rates of PPD in people assigned male at birth (AMAB).

People with PPD are more likely to:

  • Live in low-income households.
  • Be Black, Native American or Hispanic.
  • Be widowed, divorced or separated or never married.

More research is needed to learn more about why these risk factors are associated with PPD and how stress and trauma play a role in its development.

How common is paranoid personality disorder?

Paranoid personality disorder is relatively rare. Researchers estimate that it affects 0.5% to 4.5% of the general U.S. population.

Paranoid Personality Disorder


What are the signs and symptoms of paranoid personality disorder?

People with paranoid personality disorder (PPD) are always on guard, believing that others are constantly trying to demean, harm or threaten them. These generally unfounded beliefs, as well as their habits of blame and distrust, interfere with their ability to form close or even workable relationships. People with PPD severely limit their social lives.

People with PPD may:

  • Doubt the commitment, loyalty or trustworthiness of others, believing others are exploiting or deceiving them.
  • Be reluctant to confide in others or reveal personal information because they’re afraid the information will be used against them.
  • Be unforgiving and hold grudges.
  • Be hypersensitive and take criticism poorly.
  • Read hidden meanings in the innocent remarks or casual looks of others.
  • Perceive attacks on their character that aren’t apparent to others.
  • Have persistent suspicions, without justified reason, that their spouses or romantic partners are being unfaithful.
  • Be cold and distant in their relationships with others and might become controlling and jealous to avoid being betrayed.
  • Not see their role in problems or conflicts, believing they’re always right.
  • Have difficulty relaxing.
  • Be hostile, stubborn and argumentative.

What causes paranoid personality disorder?

Scientists don’t know the exact cause of paranoid personality disorder (PPD), but it likely involves a combination of environmental and biological factors.

Researchers have found that childhood emotional neglect, physical neglect and supervision neglect play a significant role in the development of PPD in adolescence and early adulthood.

Researchers used to think there was likely a genetic link among schizophrenia, schizotypal personality disorder and PPD, but more studies have revealed that this connection isn’t as strong as they once thought.


How is paranoid personality disorder diagnosed?

Personality continues to evolve throughout child and adolescent development. Because of this, healthcare providers don’t typically diagnose someone with paranoid personality disorder (PPD) until after the age of 18.

Personality disorders, including PPD, can be difficult to diagnose, as most people with a personality disorder don’t think there’s a problem with their behavior or way of thinking.

When they do seek help, it’s often related to conditions such as anxiety or depression due to the problems created by their personality disorder, such as divorce or lost relationships, not the disorder itself.

When a mental health professional, such as a psychologist or psychiatrist, suspects someone might have paranoid personality disorder, they often ask broad, general questions that won’t create a defensive response or hostile environment. They ask questions that will shed light on:

  • Past history.
  • Relationships.
  • Previous work history.
  • Reality testing.
  • Impulse control.

Mental health providers base a diagnosis of paranoid personality disorder on the criteria for the condition in the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders.

Are other medical conditions associated with paranoid personality disorder?

Yes, approximately 75% of people with paranoid personality disorder (PPD) have another personality disorder. The most common personality disorders to co-occur with PPD include:

  • Avoidant personality disorder.
  • Borderline personality disorder (BPD).
  • Antisocial personality disorder (ASPD).

People with PPD are also more likely to have substance use disorder and panic disorder than the general U.S. population.


How is paranoid personality disorder treated?

People with paranoid personality disorder (PPD) rarely seek treatment on their own. Family members, coworkers or employers usually refer them.

When someone with PPD does seek treatment, psychotherapy (talk therapy), such as cognitive behavioral therapy (CBT) or dialectical behavior therapy (DBT), is the treatment of choice. Therapy focuses on increasing general coping skills, especially trust and empathy, as well as on improving social interaction, communication and self-esteem.

As people with PPD often distrust others, it poses a challenge for healthcare professionals because trust and rapport-building are important factors of psychotherapy. As a result, many people with PPD may not follow their treatment plan and may even question the motives of the therapist.

Healthcare providers generally don’t prescribe medication to treat PPD. However, medications — such as anti-anxiety, antidepressant or antipsychotic drugs — might be prescribed if the person’s symptoms are extreme or if they have an associated psychological condition, such as anxiety or depression.


Can paranoid personality disorder be prevented?

While paranoid personality disorder generally can’t be prevented, treatment can allow someone with PPD to learn more productive ways of dealing with triggering thoughts and situations.


What is the prognosis (outlook) for paranoid personality disorder?

The prognosis (outlook) for paranoid personality disorder (PPD) typically depends on whether someone with PPD is willing to accept and commit to treatment. Talk therapy can sometimes reduce paranoia and limit its impact on daily functioning.

Left untreated, PPD can interfere with a person’s ability to form and maintain relationships, as well as their ability to function socially and in work situations. People with PPD are more likely to stop working earlier in their lives than people without personality disorders.

In addition, PPD is one of the strongest predictors of aggressive behavior in a hospital setting. PPD is also associated with stalking and excessive litigation (lawsuits).

Adult ADHD and Burnout

Adult ADHD and Burnout

When you have ADHD (attention deficit hyperactivity disorder) you may feel like a juggler. You may be pretty good at keeping two or three balls in the air. But when the world tosses a few more at you, they can all fall to the floor.

Trying to keep up with work, school, and other responsibilities overwhelms you and can cause burnout – especially if your ADHD isn’t treated.

Burnout can affect your home, work, and social life, says David Goodman, MD, assistant professor, Department of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine in Baltimore, director of the Adult Attention Deficit Disorder Center of Maryland, and an expert with CHADD (Children and Adults with Attention Deficit/Hyperactivity Disorder).

Goodman describes burnout this way:

  • You no longer take interest or pleasure in your normal activities.
  • You see allies (like co-workers) as enemies who are burdening you with more and more work.
  • You withdraw because you believe it’s impossible to get things done.

Adult ADHD and Burnout

The symptoms of ADHD – like not being organized, trouble paying attention, and poor time management – add to burnout.

ADHD burnout is a specific kind of burnout, says Amber Meeks, who has ADHD and is a mental health advocate from Murfreesboro, TN. Part of the problem is that “people with ADHD work harder to do the things most people do with little effort.”

Imagine yourself on an interactive exercise bicycle, Goodman says. You pedal faster and faster to try to keep up with others, your heart rate hits its peak and you can’t pedal any harder. But, even your best isn’t good enough and you fall behind the standard of others.

Certain life changes can ignite burnout – especially if you’re untreated, Goodman says. In college, for example, “academic demands are increasing but so are social distractions. Plus your time management skills are already poor.”

Other problems specific to people with ADHD also add fuel to burnout.

“ADHDers experience something called ‘hyperfocus,’ periods of time in which we are transfixed and fully focused on a subject or project. These periods can last from hours to days and we often neglect taking care of ourselves when we are hyperfocused. We don’t eat right, sleep well, etc. This often leads us to burnout more quickly,” Meeks says.

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Lack of motivation. “If you like working out 5 days a week, you’re probably not going to be doing that. Or, if you enjoy playing with your kids you’ll do less of that,” Goodman says.

Exhaustion. “You feel tired all the time no matter how much rest you get,” Meeks says.

Poor Performance. You may not be able to focus on the work at hand. “It may feel impossible to do anything, even when it’s really important,” Meeks says.

Pain.Stress also can trigger things like stomachaches and headaches.

Irritability. You snap at people. You yell at the kids because they spilled milk on the floor. Or you get mad at your spouse because they forgot something at the grocery store.

Troubled Emotions. You withdraw or can’t smile at people, Goodman says. “I tend to get weepy and sad when I’m burned out,” Meeks says.

Negativity or Pessimism. It can feel almost impossible to be positive about anything, Meeks says. This is especially true in the areas that are causing your burnout – whether it’s school, work, or home life.

When your kids, co-workers, or clients start looking like the enemy, that’s a concrete sign that you are burned out, Goodman stresses.

He adds that at least 70% of adults with ADHD have another mental health problem like anxiety or depression. These problems interfere with your ability to cope and fight burnout.

If you have a medical condition too, it can make you sicker. Perhaps you have diabetes. Your burnout and stress can affect your ability to control your blood sugar.

“So you can see how this is a spiral downward,” Goodman says.

The first step is recognizing and accepting that you are burned out. “If your friends and loved ones say you aren’t doing well, don’t take it as a criticism,” Goodman says. Educate yourself about burnout and then get some help from a mental health professional.

Here’s what else you can do:

Know your limits. Some people think they can pile it all on their plate and carry it even though it’s dripping off the plate, Goodman says. You need to face the fact that your expectations sometimes go beyond what you can actually do. This is where therapy can help you see that you need to balance expectations with reality.

Learn to prioritize. “You won’t be able to juggle 12 balls at once,” Goodman says. You need to pick six that you can juggle well and the other six need to be put to the side until you have more time for them. Setting priorities is difficult for people with ADHD. “It’s either I need to do it now or if it’s not due yesterday it doesn’t need to be done until tomorrow. The problem is something comes up tomorrow that’s urgent and that’s how things mount up.”

Just say “no.” People with ADHD often are people pleasers, have a hard time saying no, and overcommit themselves, Meeks says. “Practice saying no and not feeling guilty about it. The people in our lives should be understanding of the need to keep ourselves safe and healthy,” she adds.

Get some rest. Don’t feel guilty about taking a breather. People with ADHD spend their whole lives being told that they aren’t trying hard enough. As a result, they often push themselves as hard as possible, Meeks says. “Resting feels ‘lazy,’ a word that has been used against us like a weapon for most of our lives.”

If it’s broken, fix it. If your ADHD symptoms seem out of control, talk to your doctor. You may need to add or change medication or learn better organization and time-management skills. This can help you get through your days with fewer stumbling blocks and more confidence.

Meeks says: “Make sure that you ask for help when you need it, whether that be by asking someone to help you with chores or going to therapy. Be kind to yourself. Give yourself the same grace you would give a loved one who was in the same situation.”

Depression (major depressive disorder) – Symptoms and causes

Depression (major depressive disorder) – Symptoms and causes

Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems. You may have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn’t worth living.

More than just a bout of the blues, depression isn’t a weakness and you can’t simply “snap out” of it. Depression may require long-term treatment. But don’t get discouraged. Most people with depression feel better with medication, psychotherapy or both. To know further information about it keep reading in this website https://miramarretreat.org/


Although depression may occur only once during your life, people typically have multiple episodes. During these episodes, symptoms occur most of the day, nearly every day and may include:

  • Feelings of sadness, tearfulness, emptiness or hopelessness
  • Angry outbursts, irritability or frustration, even over small matters
  • Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
  • Sleep disturbances, including insomnia or sleeping too much
  • Tiredness and lack of energy, so even small tasks take extra effort
  • Reduced appetite and weight loss or increased cravings for food and weight gain
  • Anxiety, agitation or restlessness
  • Slowed thinking, speaking or body movements
  • Feelings of worthlessness or guilt, fixating on past failures or self-blame
  • Trouble thinking, concentrating, making decisions and remembering things
  • Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
  • Unexplained physical problems, such as back pain or headaches

For many people with depression, symptoms usually are severe enough to cause noticeable problems in day-to-day activities, such as work, school, social activities or relationships with others. Some people may feel generally miserable or unhappy without really knowing why.

Depression (major depressive disorder) - Symptoms and causes

Depression symptoms in children and teens

Common signs and symptoms of depression in children and teenagers are similar to those of adults, but there can be some differences.

  • In younger children, symptoms of depression may include sadness, irritability, clinginess, worry, aches and pains, refusing to go to school, or being underweight.
  • In teens, symptoms may include sadness, irritability, feeling negative and worthless, anger, poor performance or poor attendance at school, feeling misunderstood and extremely sensitive, using recreational drugs or alcohol, eating or sleeping too much, self-harm, loss of interest in normal activities, and avoidance of social interaction.

Depression symptoms in older adults

Depression is not a normal part of growing older, and it should never be taken lightly. Unfortunately, depression often goes undiagnosed and untreated in older adults, and they may feel reluctant to seek help. Symptoms of depression may be different or less obvious in older adults, such as:

  • Memory difficulties or personality changes
  • Physical aches or pain
  • Fatigue, loss of appetite, sleep problems or loss of interest in sex — not caused by a medical condition or medication
  • Often wanting to stay at home, rather than going out to socialize or doing new things
  • Suicidal thinking or feelings, especially in older men

When to see a doctor

If you feel depressed, make an appointment to see your doctor or mental health professional as soon as you can. If you’re reluctant to seek treatment, talk to a friend or loved one, any health care professional, a faith leader, or someone else you trust.

When to get emergency help

If you think you may hurt yourself or attempt suicide, call 911 in the U.S. or your local emergency number immediately.

Also consider these options if you’re having suicidal thoughts:

  • Call your doctor or mental health professional.
  • Contact a suicide hotline.
    • In the U.S., call or text 988 to reach the 988 Suicide & Crisis Lifeline, available 24 hours a day, seven days a week. Or use the Lifeline Chat. Services are free and confidential.
    • U.S. veterans or service members who are in crisis can call 988 and then press “1” for the Veterans Crisis Line. Or text 838255. Or chat online.
    • The Suicide & Crisis Lifeline in the U.S. has a Spanish language phone line at 1-888-628-9454 (toll-free).
  • Reach out to a close friend or loved one.
  • Contact a minister, spiritual leader or someone else in your faith community.

If you have a loved one who is in danger of suicide or has made a suicide attempt, make sure someone stays with that person. Call 911 or your local emergency number immediately. Or, if you think you can do so safely, take the person to the nearest hospital emergency room.


It’s not known exactly what causes depression. As with many mental disorders, a variety of factors may be involved, such as:

  • Biological differences. People with depression appear to have physical changes in their brains. The significance of these changes is still uncertain, but may eventually help pinpoint causes.
  • Brain chemistry. Neurotransmitters are naturally occurring brain chemicals that likely play a role in depression. Recent research indicates that changes in the function and effect of these neurotransmitters and how they interact with neurocircuits involved in maintaining mood stability may play a significant role in depression and its treatment.
  • Hormones. Changes in the body’s balance of hormones may be involved in causing or triggering depression. Hormone changes can result with pregnancy and during the weeks or months after delivery (postpartum) and from thyroid problems, menopause or a number of other conditions.
  • Inherited traits. Depression is more common in people whose blood relatives also have this condition. Researchers are trying to find genes that may be involved in causing depression.

Risk factors

Depression often begins in the teens, 20s or 30s, but it can happen at any age. More women than men are diagnosed with depression, but this may be due in part because women are more likely to seek treatment.

Factors that seem to increase the risk of developing or triggering depression include:

  • Certain personality traits, such as low self-esteem and being too dependent, self-critical or pessimistic
  • Traumatic or stressful events, such as physical or sexual abuse, the death or loss of a loved one, a difficult relationship, or financial problems
  • Blood relatives with a history of depression, bipolar disorder, alcoholism or suicide
  • Being lesbian, gay, bisexual or transgender, or having variations in the development of genital organs that aren’t clearly male or female (intersex) in an unsupportive situation
  • History of other mental health disorders, such as anxiety disorder, eating disorders or post-traumatic stress disorder
  • Abuse of alcohol or recreational drugs
  • Serious or chronic illness, including cancer, stroke, chronic pain or heart disease
  • Certain medications, such as some high blood pressure medications or sleeping pills (talk to your doctor before stopping any medication)


Depression is a serious disorder that can take a terrible toll on you and your family. Depression often gets worse if it isn’t treated, resulting in emotional, behavioral and health problems that affect every area of your life.

Examples of complications associated with depression include:

  • Excess weight or obesity, which can lead to heart disease and diabetes
  • Pain or physical illness
  • Alcohol or drug misuse
  • Anxiety, panic disorder or social phobia
  • Family conflicts, relationship difficulties, and work or school problems
  • Social isolation
  • Suicidal feelings, suicide attempts or suicide
  • Self-mutilation, such as cutting
  • Premature death from medical conditions


There’s no sure way to prevent depression. However, these strategies may help.

  • Take steps to control stress, to increase your resilience and boost your self-esteem.
  • Reach out to family and friends, especially in times of crisis, to help you weather rough spells.
  • Get treatment at the earliest sign of a problem to help prevent depression from worsening.
  • Consider getting long-term maintenance treatment to help prevent a relapse of symptoms.
What Does the Term ‘Emotionally Unstable’ Mean?

What Does the Term ‘Emotionally Unstable’ Mean?

What Does the Term ‘Emotionally Unstable’ Mean?

Emotional instability is a catch-all term sometimes used to refer to unpredictable reactions and extreme emotions. While it is natural for everyone to experience a range of emotions, the term is usually used when discussing people who have more difficulty regulating their emotions.

It is not an official diagnosis, but it is common to hear its use when discussing emotionally unstable personality disorder (EUPD) or, as it’s more commonly known, borderline personality disorder (BPD).

That said, difficulty in regulating emotions can also occur within other mental illnesses like anxiety, depression, bipolar disorder, and schizophrenia.

What Is Emotionally Unstable Personality Disorder (EUPD)?

As mentioned above, EUPD is another name used to describe BPD — a personality disorder characterized by unstable moods and emotions, relationships, and behavior.

BPD, if left untreated, can severely impact a person’s life behavior, self-image and stress-related thinking. Thus, it is commonly associated with issues like relationship, work, and school problems.

Why This Terminology Is Problematic

The term EUPD is seldom used these days due to the negative connotations it denotes. For example, a recent 2021 observational study found the term EUPD causes stigma to patients, thus further limiting their access to mental health services. They also found that it lacks the nuance to accurately reflect the true nature and gravity of the illness.

In some cases, the term “emotional intensity disorder” (EID) is also used in its place. However, this term is less commonly used as its deemed quite controversial too.

All these terms are often used interchangeably (and some more than others due to personal preference). But, BPD is by far the most common one — though it is also seen to be outdated.

What Does the Term ‘Emotionally Unstable’ Mean?

Signs & Symptoms of Borderline Personality Disorder

People with BPD don’t all experience the same symptoms, and the condition can look different for everyone. In addition, the frequency, duration, and severity of these symptoms also change depending on a person and their history. However, there is ample research in this website https://miramarretreat.org/ based on the topic; therefore, there are many common signs that help clinicians diagnose someone with it.

Some common signs and symptoms of BPD include:

  • A pattern of unstable and intense relationships with loved ones, family, friends, and work colleagues
  • A disordered sense of self and self-image
  • Repeated efforts to avoid real or perceived abandonment
  • Impulsive and risky behaviors, such as risky sex, substance abuse, uncontrolled financial spending, reckless driving, and binge eating
  • Self-harming behaviors like cutting
  • Suicidal ideation — recurring thoughts of suicidal threats and behaviors
  • Feelings of chronic emptiness that don’t go away easily
  • Issues regulating anger or aggressive outbursts
  • Dissociation (i.e., feeling as if you’re cut off from yourself, your feelings, or reality)
  • Very intense moods that can quickly change

Is It Appropriate to Use the Term “Emotionally Unstable?”

While the term is sometimes used in a clinical setting, it is inappropriate to use. The statement brings forth negative connotations; therefore, it is highly offensive and stigmatizing. For example, a 2007 study found that stigma against mental illness contributes to the hesitancy of young people seeking help for their mental illnesses.

“Emotionally unstable” is an impolite and triggering term; therefore, it is highly advised that people remove it from their vocabulary.

What to Say Instead

Well, it is important to interrogate what it is you are actually trying to say and be specific. For example, instead of naming the situation, perhaps it may be best to think of ways to defuse the emotions being expressed. Ask the individual how you can help make them feel safe or perhaps, help them seek medical care.

Other than this, the most agreed-upon term used when discussing issues with managing, expressing, and coping with emotions is “emotion regulation.” While it is broad, it does not carry the same stigma and harshness.

How Is Borderline Personality Disorder Treated?

At one point in time, many experts believed that BPD was treatment-resistant. However, current research shows that BPD is very treatable with the right mental health professional.7 As a result, there are many people with BPD who are leading fulfilling lives.

Some of the most common treatment options include:


Psychotherapy is the most typical treatment option for those with BPD. There are a few different types that are seen as effective in treating BPD; these are:

  • Dialectical Behavior Therapy (DBT): This is a modified type of cognitive-behavioral therapy (CBT). It was formed as a response to the belief that the problems of BPD come from individuals with high emotional sensitivity and invalidating environments. Therefore, DBT teaches people to recognize and become aware of their beliefs and behaviors. It teaches individuals how to live in the moment, improve their relationships, and develop healthy coping mechanisms. It can also teach people more balanced responses to the behaviors of others.
  • Mentalization-Based Treatment (MBT): The term “mentalizing” refers to the ability of someone to recognize their mental state and other people’s emotions to better understand interpersonal interactions. Therefore, this is a type of therapy that focuses on helping people with their ability to recognize their thoughts, wishes, feelings and desires. It does this by seeing how they are linked to behavior. MBT proposes that BPD symptoms occur when individuals stop mentalizing. So, it aims to help people improve their understanding of themselves and others.


Medication is often recommended by a medical professional to treat BPD. The medication doesn’t cure it, but it does offer some relief from some symptoms. It is also often used in conjunction with psychotherapy for better symptom relief.

Some medications commonly prescribed include antidepressants, antipsychotics, and antianxiety medication.

Other Treatment Options

In times of crisis, hospitalizations or more intensive treatments can sometimes be recommended. While this is a stigmatized option, it is important not to feel any shame in receiving this treatment option. You are more than deserving of getting help that you need.

A Word From Verywell

While emotional instability is a very real and difficult thing to deal with, using the term “emotionally unstable” is not advisable. While you may mean well, it is important to remember that for some it may be a very sensitive and triggering term. Therefore, to be safe it is best to use another term, or offer more practical advice, such as self-care and mindfulness.

ADHD in Women: Symptoms, Treatment, and Support

ADHD in Women: Symptoms, Treatment, and Support

Understanding ADHD in women

Attention deficit hyperactivity disorder (ADHD) is a common neurodevelopmental disorder that interferes with daily functioning and can cause problems at work, school, and in your relationships. In women and adolescent girls, the symptoms of ADHD commonly involve more inattentiveness than the “classic” ADHD symptoms of hyperactivity and impulsivity often displayed by men and boys. Women with ADHD also tend to report more symptoms of anxiety and depression.

As a woman with ADHD, you may find that you often misplace things, forget details or instructions, or have a hard time staying focused and organized. But you’re likely also better at masking your symptoms and finding ways to cover up for your lapses in concentration. You might put in extra hours at work or school, for example, and compensate for your lack of focus by appearing to be highly conscientious or a perfectionist. You may rely on apps and other productivity tools to make up for your poor organization and time-management skills.

Rather than stand out because of your ADHD symptoms, you also try to copy what others are doing as a model for how to act in certain situations. Many women even resort to unhealthy ways of coping, such as excessive alcohol and substance use, especially in adolescence.

In some cases, you may not recognize how ADHD is creating issues for you. Life can seem so stressful overall that feeling anxious, unfocused, and disorganized just seems “normal.” All of these factors can impact your self-confidence, make it harder for others to notice that you’re struggling, and delay an accurate diagnosis.

The good news is that gender disparities in ADHD are now more clearly understood, and improvements in diagnosis and treatment options for women are being addressed. The challenges of ADHD don’t have to impair your functioning or your quality of life. If you’re a woman or adolescent girl with ADHD, there is hope, help, and support available. And there are tools you can utilize to manage your ADHD symptoms and live a more fulfilling and productive life. So keep reading in this website https://miramarretreat.org/‘s article for know further information about it.

ADHD in Women: Symptoms, Treatment, and Support

Symptoms of ADHD in women

Although symptoms of ADHD usually begin in childhood, for many women they may not be recognized until adolescence or adulthood. Perhaps your child has recently been diagnosed and you recognize the same symptoms in yourself. Or maybe the frustrations caused by living with an untreated disorder have simply become too much to ignore.

As with girls, women with ADHD may not appear as hyperactive, impulsive, or disruptive as males with ADHD, meaning the symptoms can often be missed or misdiagnosed. However, that doesn’t mean that these symptoms aren’t sometimes present in women.

Inattention symptoms

These include:

Difficulty following through with tasks. ADHD can make it difficult to complete tasks at school or work, or to be productive and function as a team player. You might frequently make careless mistakes or overlook important details.

Time management problems. You struggle to be punctual for school, work, or social engagements, or underestimate how long it takes to get to places or complete tasks. You often forget appointments, spend a lot of time procrastinating, or have trouble meeting deadlines.

Constantly losing or misplacing things. Your forgetfulness and poor organizational skills can result in a cluttered home, car, and office, and a tendency to frequently lose things you need for work or school. You might get frustrated when you can’t find things you regularly use, like your wallet, phone, or car keys.

Having trouble listening when spoken to directly. You have difficulty focusing on what’s being said, or quickly lose track of what you’re being told. This can make it hard to follow conversations, remember instructions, or build solid work and social relationships.

Being easily distracted. You frequently find it hard to focus, regularly daydream, or get easily bored, especially during mundane or unstimulating tasks. You might compulsively check your social media feeds when you’re struggling to focus at work or school. In turn, the constant barrage of information makes it even harder to maintain your focus.

Overconcentrating on certain tasks. This is the flip side to inattention. You can become totally absorbed or “hyperfocus” on something you find stimulating, and find it hard to stop and concentrate on other, more important tasks.

Hyperactive symptoms

In women, hyperactive symptoms may not be as obvious as in children with ADHD, but can include:

Restlessness. Fidgeting, having trouble sitting still, feeling agitated, being impatient about waiting in line or on-hold.

Racing thoughts. Having lots of different thoughts all at once, speeding through your mind, making it difficult to focus on any single one.

Talking excessively. Trying to express lots of different thoughts at once.

Obsessive social media use. Repeatedly checking and responding to social media posts, texts, or messaging apps.

Becoming easily bored. Switching from one activity to another, craving stimulation or excitement, even embarking on risky behavior.

Impulsivity symptoms

Impulsive behavior includes saying or doing things without considering the possible negative consequences.

  • Impulsive shopping, for example, can result in financial problems, and make it harder to manage your money wisely.
  • Impulsively interrupting other people when they’re talking, or blurting out answers before someone has finished asking a question can put a strain on your relationships.
  • If you’re an adolescent girl with ADHD, you may find yourself the target of bullying as a result of impulsive remarks or behavior.
  • You may embark on risky sexual behavior, increasing your risk of an unwanted pregnancy or sexually transmitted disease.
  • Impulsiveness while driving or using machinery can compromise your safety.

Emotional symptoms

Having trouble managing emotions can affect both men and women with ADHD, but may manifest in different ways. Men with ADHD are more likely to become aggressive or even physically violent. Women with ADHD, on the other hand, are more likely to become irritable, easily flustered, or sensitive to criticism.

As a woman with ADHD, your mood swings can often be misinterpreted by others, especially male partners or colleagues. Gender stereotyping can mean that you’re frequently misunderstood, and dismissed as unpredictable or an overly emotional woman. Justifiably, this only adds to your sense of frustration.

Co-occurring disorders

Having ADHD, especially when it’s undiagnosed and untreated, can leave you feeling worried and stressed out much of the time. This may account for why both anxiety and depression are more common in women with ADHD than men.

Anxiety. It’s sometimes difficult to tell the difference between anxiety and ADHD. Some of the symptoms overlap, such as difficulty concentrating, feeling restless, and having sleep problems. But there are also a number of distinct differences. The forgetfulness, disorganization, and fidgeting with ADHD are not usually present with anxiety. Similarly, the constant feelings of worry, dread, nervousness, and rapid breathing with anxiety disorders are not hallmarks of ADHD.

Depression. Depression and ADHD also have some similarities. Both conditions make you more forgetful, unmotivated, and unable to focus. The main difference is that depressive moods and symptoms are more severe and long lasting than ADHD symptoms.

Disordered eating. While both men and women with ADHD are at increased risk of developing eating disorders, women tend to have a higher incidence of anorexia and bulimia. Impulsive behavior may contribute to unhealthy eating habits. At the same time, unhealthy eating can make ADHD symptoms worse.

Non-suicidal self-injury (NSSI) is also common in young girls and adolescents with ADHD. This can consist of self-cutting, burning, scratching, or similar behaviors. It can also be linked to other harmful behaviors, such as alcohol or substance abuse.

Coping and self-help tips

It’s empowering to take charge of your own health, and be your own advocate. You’re the one who is most familiar with your body, what you need to function better, and how you can feel more in control.

Whether or not you also pursue professional treatment options, there are important strategies you can use right now to begin managing your ADHD symptoms and make beneficial changes to your life.

Tip 1: Exercise and meditate to sharpen focus and concentration

As well as elevating your mood, physical activity can also help control ADHD symptoms. Getting regular exercise can release neurotransmitters such as dopamine which help boost attention and focus. Exercise can also burn off excess energy, and ease stress and anxiety, other common issues in women with ADHD.

Aim for 4 to 5 sessions a week of about 30 minutes each day. You don’t have to go to the gym. You can try aerobic or cardio workouts at home, or walk, run, swim, or bike outside. To make it a more social experience, try dancing, yoga, group classes such as Pilates, or playing team sports.

Add a mindfulness element to further improve your memory, attention span, and ability to focus. As you exercise, instead of focusing on music or watching TV, try focusing on your body as it moves—the way you swing your arms as you walk, for example, or the feeling the wind on your face. Stay in the present moment, and take the time to fully notice what you’re doing. Mindfulness is often incorporated into yoga and tai chi routines.

Mindfulness meditation for ADHD

Mindfulness meditation can be an extremely effective way to not only improve focus, attention, and your ability to resist distractions, but also reduce impulsivity and better manage your emotions.

Since hyperactivity can make meditation challenging for some women with ADHD, try starting your practice with short meditations and gradually build up from there. The more you practice meditation, the better you’ll be able to incorporate mindfulness into your daily life to help calm your mind and body, block out distractions, and control impulsiveness.

Tip 2: Improve your diet to control impulsivity and hyperactivity

While your diet doesn’t cause ADHD, certain foods can make symptoms of impulsivity, distractibility, and restlessness better or worse.

  • Aim for a balanced diet consisting of lots of fruits and vegetables, along with whole grains, healthy fats, and quality protein.
  • Avoid foods that are high in sugar and simple carbohydrates, such as white bread, cakes, soda, candy, and most junk or processed food.
  • Eating several small meals throughout the day rather than three large meals to maintain an even energy.
  • Limit caffeine, which can make you more irritable, nervous, and anxious and may increase the side effects of stimulant medications for ADHD.
  • There is some evidence that certain supplements may help curb symptoms of inattention and impulsiveness. These include omega-3 fatty acids, vitamin D, and magnesium.

Tip 3: Get better organized

While the thought of getting organized when you have ADHD can seem like an overwhelming undertaking, you don’t have to be a “neat freak” to start getting your life in order.

  • Break down larger tasks into smaller, more manageable steps. For example, you can sort through one drawer in your desk or dresser at a time, or one section of your closet.
  • Make a pile of items to discard that you’re no longer using, or clothes that you haven’t worn in a while. As you progress, you can begin to organize a room or office space by placing items into categories for storage, trash, or donations.
  • Make to-do lists, or use planners or calendars to keep track of tasks you need to take care.
  • Improve your time management by using smartphone apps that can serve as reminders for upcoming appointments and deadlines.
  • Designate a time each day to deal with paperwork, so it doesn’t pile up and become an overwhelming task.
  • Check your mail every day. Prioritize paying bills and responding to other time-sensitive correspondence right away, while it’s fresh in your mind.
  • Going “paperless” is another great option to minimize clutter and avoid having to organize or dispose of mountains of paper.

Tip 4: Deal with insomnia and other sleep problems

Insomnia and other sleep issues are common in women with ADHD. They usually begin about the time of puberty and get worse with age. But feeling sleep deprived will only exacerbate symptoms such as irritability, inattention, and anxiety.

Practicing good sleep hygiene is invaluable for improving both the quantity and quality of your sleep.

  • Establish a regular bedtime routine, doing something relaxing before bed such as listening to calming music or an audiobook, or meditating.
  • Limit screen time at least an hour before bed, to allow your mind to calm.
  • Sleep in a dark, cool room with minimal noise.
  • Some people with ADHD find that using a weighted blanket helps to calm the mind and improve focus.
  • If you have trouble waking up in the morning, expose yourself to sunlight as soon as you can or use a light therapy box.

Tip 5: Manage difficulties in the workplace

Whether you work remotely or commute to a workplace, having ADHD can present a host of challenges at work. Emails, phone calls, meetings, and other interruptions throughout the day can interfere with your concentration and attention span. Even just having to sit at a desk and focus on multiple projects can seem like an insurmountable burden when you have ADHD.

Whatever you find most challenging at work, try not to be hard on yourself or beat yourself up about any perceived shortcomings. You can often find that with just a few simple adjustments, you can make your workday more manageable and productive.

  • Declutter your workspace and desk.
  • Keep your office/home office door closed as much as possible.
  • Use a headset to block out background noise.
  • Work on each task individually and divide them into smaller bite-size chunks to make them seem less overwhelming.
  • Use a planner, checklists, or post-it notes to keep track of deadlines.
  • Take notes at meetings to help you remember important details.
  • Take frequent breaks to move around and calm your mind.

Tip 6: Smooth relationship problems

ADHD symptoms can heighten frustration and misunderstandings in your relationships, whether they’re with a romantic partner, friends, family, or work colleagues. Your struggles with attention and focus, for example, can appear to others as disinterest, boredom, or even a lack of commitment to the relationship. While you as the person with ADHD may feel like others are always criticizing, micromanaging, or being disrespectful towards you.

But having ADHD doesn’t mean you can’t sustain healthy and fulfilling relationships with those closest to you. It takes time and patience to build solid relationships, but there are many solutions and resources to foster this process.

Understand the role ADHD plays in your relationships. It can help to look at how ignored or offended the other person may feel when you appear distracted or forgetful. Try to be honest with those closest to you about how you’re feeling and the struggles ADHD symptoms can present rather than simply putting the blame on the other person.

Improve your communication skills. Try to maintain eye contact when others are talking and avoid interrupting. When your focus starts to drift, repeat the person’s words in your head so you can better follow and remember what’s being said. Asking questions can also help convey to the other person that you’re paying attention.

Manage your emotions. Saying things impulsively you later regret or easily losing your temper can seriously damage any relationship. If strong emotions threaten to derail a conversation, especially one with your partner, take a time out to calm down and refocus before continuing. HelpGuide’s free Emotional Intelligence Toolkit can teach you how to better control your emotions in times of stress.

Divide up tasks with your partner. If disorganization, clutter, or inattention create problems at home, work with your partner to share and divide up household chores. If you struggle to pay bills on time, for example, that may be a task best left to your partner while you agree to grocery shop instead.

Parenting when you have ADHD

Having problems with staying organized, concentrating, and managing your emotions can make parenting even more difficult, especially if your child also has ADHD. Struggling to help a child overcome the same issues you’re facing can seem overwhelming at times.

Managing your own ADHD symptoms will help relieve some of the family pressures. It can also help to:

Schedule regular times to spend with your child. Whether it’s to play together, help with homework, or simply chat over a meal, it’s important to avoid distractions and spend regular one-on-one time with your child.

Set consistent rules and consequences. If you struggle with impulsivity, any inconsistency on your part can be confusing for your children. With your partner, set clear rules so that everyone in the household understands what is acceptable—and what happens if the rules are broken.

Take a time out when you feel overwhelmed. When you have difficulty managing your own emotions, trying to deal with a misbehaving child or petulant teenager can lead to escalating conflict. Rather than impulsively say or do something you’ll later regret, take a few moments to step away and calm down.

Divide up parenting duties with your partner. If your struggles with organization make certain tasks more difficult for you, trade off responsibilities with your spouse or partner. They handle getting the kids ready for school on time in the morning, for example, while you make dinner in the evening. If you’re a single parent, reach out to family or loved ones for support.


There are a number of treatments for ADHD as an adult woman, including medication. Keep in mind, however, that stimulant or non-stimulant medications are not a cure for ADHD. Medication alone is not enough to correct problems with time management, organization, and relationship issues in your daily life. As a result, ADHD is usually managed with a combination of treatments.

It’s crucial to find the best treatments to accommodate your specific needs, stage in life, primary responsibilities, and type of symptoms. This process can be more complex for women because of hormone fluctuations throughout the menstrual cycle, during pregnancy, and menopause.

  • Due to concerns about taking stimulant ADHD medication during pregnancy, for example, your doctor may recommend relying on other treatments to control your symptoms.
  • Medications have side effects, so you and your doctor need to monitor it closely. It may take some time to find the right medication, dosage, and tolerance levels.
  • Cognitive-behavioral therapy can assist with planning, organization, impulse control, and stress management.
  • Behavioral coaching and professional organizers focus solely on practical solutions to the challenges you face in daily life. They can help you improve your time management and get better organized at home and work.
Reduce Stress in 10 Minutes and Improve Your Well-Being

Reduce Stress in 10 Minutes and Improve Your Well-Being

What is the fastest way to relieve stress?

There are countless techniques for managing stress. Yoga, mindfulness meditation, and exercise are just a few examples of stress-relieving activities that work wonders. But in the heat of the moment, during a high-pressured job interview, for example, or a disagreement with your spouse, you can’t just excuse yourself to meditate or take a long walk. In these situations, you need something more immediate and accessible.

One of the speediest and most reliable ways to stamp out stress is to engage one or more of your senses—sight, sound, taste, smell, touch—or through movement. Since everyone is different, you’ll need to do some experimenting to discover which technique works best for you—but the payoff is huge. You can stay calm, productive, and focused when you know how to quickly relieve stress.

Social interaction is your body’s most evolved and surefire strategy for regulating the nervous system. Talking face-to-face with a relaxed and caring listener can help you quickly calm down and release tension. Although you can’t always have a pal to lean on in the middle of a stressful situation, maintaining a network of close relationships is vital for your mental health. Between sensory-based stress relief and good listeners, you’ll have your bases covered. Keep reading https://miramarretreat.org/ to know all the tips.

Reduce Stress in 10 Minutes and Improve Your Well-Being

Tip 1: Recognize when you’re stressed

It might seem obvious that you’d know when you’re stressed, but many of us spend so much time in a frazzled state that we’ve forgotten what it feels like when our nervous systems are in balance: when we’re calm yet still alert and focused. If this is you, you can recognize when you’re stressed by listening to your body. When you’re tired, your eyes feel heavy and you might rest your head on your hand. When you’re happy, you laugh easily. And when you’re stressed, your body lets you know that, too. Get in the habit of paying attention to your body’s clues.

Observe your muscles and insides. Are your muscles tense or sore? Is your stomach tight, cramped, or aching? Are your hands or jaw clenched?

Observe your breath. Is your breathing shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you “forget” to breathe.

Tip 2: Identify your stress response

Internally, we all respond the same way to the “fight-or-flight” stress response: your blood pressure rises, your heart pumps faster, and your muscles constrict. Your body works hard and drains your immune system. Externally, however, people respond to stress in different ways.

The best way to quickly relieve stress often relates to your specific stress response:

Overexcited stress response: If you tend to become angry, agitated, overly emotional, or keyed up under stress, you will respond best to stress relief activities that quiet you down.

Underexcited stress response: If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energizing.

The immobilization or “frozen” stress response

Do you freeze when under stress? The immobilization stress response is often associated with a past history of trauma. When faced with stressful situations, you may find yourself totally stuck and unable to take action. Your challenge is to break free of your “frozen” state by rebooting your nervous system and reactivating the body’s natural “fight-or-flight” stress response. Physical movement that engages both your arms and legs, such as walking, swimming, running, dancing, climbing, or tai chi, can be particularly helpful. As you move, focus on your body and the sensations you feel in your limbs rather than on your thoughts. This mindfulness element can help your nervous system become “unstuck” and move on.

Tip 3: Bring your senses to the rescue

To use your senses to quickly relieve stress, you first need to identify the sensory experiences that work best for you. This can require some experimentation. As you employ different senses, note how quickly your stress levels drop. And be as precise as possible. What is the specific kind of sound or type of movement that affects you the most? For example, if you’re a music lover, listen to many different artists and types of music until you find the song that instantly lifts and relaxes you.

Explore a variety of sensory experiences so that no matter where you are, you’ll always have a tool to relieve stress.

The examples listed below are intended to be a jumping-off point. Let your imagination run free and come up with additional things to try. When you find the right sensory technique, you’ll know it!


  • Look at a cherished photo or a favorite memento.
  • Use a plant or flowers to enliven your work space.
  • Enjoy the beauty of nature: a garden, the beach, a park, or your own backyard.
  • Surround yourself with colors that lift your spirits.
  • Close your eyes and picture a place that feels peaceful and rejuvenating.


  • Light a scented candle or burn some incense.
  • Experiment with different essential oils.
  • Smell the roses or another type of flower.
  • Enjoy clean, fresh air in the great outdoors.
  • Spritz on your favorite perfume or cologne.


  • Wrap yourself in a warm blanket.
  • Pet a dog or cat.
  • Hold a comforting object (a stuffed animal, a favorite memento).
  • Give yourself a hand or neck massage.
  • Wear clothing that feels soft against your skin.


Slowly savoring a favorite treat can be very relaxing, but mindless eating will only add to your stress and your waistline. The key is to indulge your sense of taste mindfully and in moderation.

  • Chew a piece of sugarless gum.
  • Indulge in a small piece of dark chocolate.
  • Sip a steaming cup of coffee or tea or a refreshing cold drink.
  • Eat a perfectly ripe piece of fruit.
  • Enjoy a healthy, crunchy snack (celery, carrots, or trail mix).


If you tend to shut down when you’re under stress or have experienced trauma, stress-relieving activities that get you moving may be particularly helpful.

  • Run in place or jump up and down.
  • Dance around.
  • Stretch or roll your head in circles.
  • Go for a short walk.
  • Squeeze a rubbery stress ball.


  • Sing or play a favorite tune.
  • Listen to calming or uplifting music.
  • Tune in to the soundtrack of nature—crashing waves, the wind rustling the trees, birds singing.
  • Buy a small fountain, so you can enjoy the soothing sound of running water in your home or office.
  • Hang wind chimes near an open window.

Vocal toning

As strange as it may sound, vocal toning is a special technique that reduces the stress hormones adrenaline and cortisol. Try sneaking off to a quiet place to spend a few minutes toning before a meeting with your boss and see how much more relaxed and focused you feel. It works by exercising the tiny muscles of the inner ear that help you detect the higher frequencies of human speech that impart emotion and tell you what someone is really trying to say. Not only will you feel more relaxed in that meeting, you’ll also be better able to understand what he’s trying to communicate.

How to tone: Sit up straight and simply make “mmmm” sounds with your lips together and teeth slightly apart. Experiment by changing the pitch and volume until you experience a pleasant vibration in your face and, eventually, your heart and stomach.

Tip 4: Find sensory inspiration

Having trouble identifying sensory techniques that work for you? Look for inspiration around you, from your sights as you go about your day to memories from your past.

Memories. Think back to what you did as a child to calm down. If you had a blanket or stuffed toy, you might benefit from tactile stimulation. Try tying a textured scarf around your neck before an appointment or keeping a piece of soft suede in your pocket.

Watch others. Observing how others deal with stress can give you valuable insight. Baseball players often pop gum before going up to bat. Singers often chat up the crowd before performing. Ask people you know how they stay focused under pressure.

Parents. Think back to what your parents did to blow off steam. Did your mother feel more relaxed after a long walk? Did your father work in the yard after a hard day?

The power of imagination. Once drawing upon your sensory toolbox becomes habit, try simply imagining vivid sensations when stress strikes. The memory of your baby’s face will have the same calming or energizing effects on your brain as seeing her photo. When you can recall a strong sensation, you’ll never be without a quick stress relief tool.

Take a break from technology

Taking a short hiatus from the television, computer, and cell phone will give you insight on what your senses respond to best.

  • Try tuning into relaxing music instead of talk radio during your commute. Or try riding in silence for 10 minutes.
  • Stuck in a long line at the grocery store? Instead of talking on your phone, take a moment to people watch. Pay attention to what you hear and see.
  • Instead of checking email while waiting for a meeting, take a few deep breaths, look out the window, or sip some tea.
  • While waiting for an appointment, resist the urge to text and give yourself a hand massage instead.

Tip 5: Make quick stress relief a habit

It’s not easy to remember to use your senses in the middle of a mini—or or not so mino—crisis. At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature. Think of the process like learning to drive or play golf. You don’t master the skill in one lesson; you have to practice until it becomes second nature. Eventually you’ll feel like you’re forgetting something if you don’t tune into your body during challenging times. Here’s how to make it habit:

Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills.

Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time. After a few weeks, target a second stressor and so on.

Test-drive sensory input. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day. Keep experimenting until you find a clear winner.

Have fun with the process. If something doesn’t work, don’t force it. Move on until you find what works best for you. It should be pleasurable and noticeably calming.

Talk about it. Telling friends or family members about the stress-relief strategies you’re trying out will help you integrate them into your life. As an added bonus, it’s bound to start an interesting conversation: everyone relates to the topic of stress.

Tip 6: Practice wherever you are

The best part of sensory-based strategies is the awareness that you have control. No matter where you are or what you’re doing, quick stress relief is within arm’s reach.

Quick stress relief at home

Entertaining. Prevent pre-party jitters by playing lively music. Light candles. The flicker and scent will stimulate your senses. Wear clothes that make you feel relaxed and confident.

Kitchen. Ease kitchen stress by breathing in the scent of every ingredient. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion.

Children and relationships. Prevent losing your cool during a spousal spat by squeezing the tips of your thumb and forefinger together. When your toddler has a tantrum, rub lotion into your hands and breathe in the scent.

Sleep. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air.

Creating a sanctuary. If clutter is upsetting, spend 10 minutes each day to tidy. Display photos and images that make you feel happy. Throw open the curtains and let in natural light.

Quick stress relief at work

Meetings. During stressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. Sip coffee.

On the phone. Inhale something energizing, like lemon, ginger, peppermint. While talking, stand up or pace back and forth to burn off excess energy, or take calls outside when possible.

On the computer. Work standing up. Do knee-bends in 10-minute intervals. Suck on a peppermint. Sip tea.

Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Chat with a colleague.

Your workspace. Place family photos on your desk or mementos that remind you of your life outside the office.

Quick stress relief on the go

In traffic. Play music or listen to an audiobook. Take a different route to see something new. Do neck-rolls at stoplights. Sing in the car to stay awake and happy.

Public transportation. Take a break from reading, cell conversations, and music to tune into the sights and sounds around you. Try noticing something new, even if you’re on the same old bus ride.

Running errands. Wear a special perfume or lotion so you can enjoy it while you rush from place to place. Carry a stress ball in your pocket. Take a mental “snapshot” or “postcard” at each destination.

Waiting in lines. Instead of worrying about time slipping away, focus on your breathing. People watch. Chat with the person ahead of you. Chew a stick of minty gum.

Stress relief from laughter? It’s no joke

Stress relief from laughter? It’s no joke

Whether you’re guffawing at a sitcom on TV or quietly giggling at a newspaper cartoon, laughing does you good. Laughter is a great form of stress relief, and that’s no joke. Keep scrolling to find the details about it at https://miramarretreat.org/

Stress relief from laughter? It's no joke

Stress relief from laughter

A good sense of humor can’t cure all ailments, but data is mounting about the positive things laughter can do.

Short-term benefits

A good laugh has great short-term effects. When you start to laugh, it doesn’t just lighten your load mentally, it actually induces physical changes in your body. Laughter can:

  • Stimulate many organs. Laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain.
  • Activate and relieve your stress response. A rollicking laugh fires up and then cools down your stress response, and it can increase and then decrease your heart rate and blood pressure. The result? A good, relaxed feeling.
  • Soothe tension. Laughter can also stimulate circulation and aid muscle relaxation, both of which can help reduce some of the physical symptoms of stress.

Long-term effects

Laughter isn’t just a quick pick-me-up, though. It’s also good for you over the long term. Laughter may:

  • Improve your immune system. Negative thoughts manifest into chemical reactions that can affect your body by bringing more stress into your system and decreasing your immunity. By contrast, positive thoughts can actually release neuropeptides that help fight stress and potentially more-serious illnesses.
  • Relieve pain. Laughter may ease pain by causing the body to produce its own natural painkillers.
  • Increase personal satisfaction. Laughter can also make it easier to cope with difficult situations. It also helps you connect with other people.
  • Improve your mood. Many people experience depression, sometimes due to chronic illnesses. Laughter can help lessen your stress, depression and anxiety and may make you feel happier. It can also improve your self-esteem.
Improve your sense of humor

Are you afraid that you have an underdeveloped — or nonexistent — sense of humor? No problem. Humor can be learned. In fact, developing or refining your sense of humor may be easier than you think.

  • Put humor on your horizon. Find a few simple items, such as photos, greeting cards or comic strips, that make you chuckle. Then hang them up at home or in your office, or collect them in a file or notebook. Keep funny movies, TV shows, books, magazines or comedy videos on hand for when you need an added humor boost. Look online at joke websites or silly videos. Listen to humorous podcasts. Go to a comedy club.
  • Laugh and the world laughs with you. Find a way to laugh about your own situations and watch your stress begin to fade away. Even if it feels forced at first, practice laughing. It does your body good.
    Consider trying laughter yoga. In laughter yoga, people practice laughter as a group. Laughter is forced at first, but it can soon turn into spontaneous laughter.
  • Share a laugh. Make it a habit to spend time with friends who make you laugh. And then return the favor by sharing funny stories or jokes with those around you.
  • Knock, knock. Browse through your local bookstore or library’s selection of joke books and add a few jokes to your list that you can share with friends.
  • Know what isn’t funny. Don’t laugh at the expense of others. Some forms of humor aren’t appropriate. Use your best judgment to discern a good joke from a bad or hurtful one.

Laughter is the best medicine

Go ahead and give it a try. Turn the corners of your mouth up into a smile and then give a laugh, even if it feels a little forced. Once you’ve had your chuckle, take stock of how you’re feeling. Are your muscles a little less tense? Do you feel more relaxed or buoyant? That’s the natural wonder of laughing at work.

Finding Peace of Mind: 6 Steps Toward Lasting Serenity

Finding Peace of Mind: 6 Steps Toward Lasting Serenity

In a frantic world, a peaceful mind might seem like a friend you rarely have the chance to catch up with. But finding peace of mind is possible.

Peace of mind, also described as inner calm, refers to an internal state of tranquility. When you have mental peace, you might feel:

  • at ease within yourself
  • a sense of self-compassion
  • unruffled by day-to-day worries
  • prepared to welcome whatever life tosses your way

You might assume you can only find peace from within when you’re finally completely free of troubles, but that’s not the case.

In fact, it often works the other way around.

Feeling at peace internally can boost overall contentment and feelings of happiness, regardless of the challenges you face.

A relaxed and calm outlook can help you navigate life’s often-turbulent waters more smoothly.

Finding peace of mind isn’t as challenging as it seems. You can find peace of mind by:

  1. accepting what can’t be controlled
  2. forgiving yourself and others
  3. staying focused on the here and now
  4. going within
  5. journaling your thoughts and emotions
  6. connecting to Mother Earth

Consider these tips anytime, anywhere, to get started:

Finding Peace of Mind: 6 Steps Toward Lasting Serenity

1. Accept what you can’t change or control

You can’t actually control your mind and simply tell it, “Be more peaceful” — just as you can’t control life.

Life is unpredictable. From time to time various challenges will surface, complicating your daily routine and leaving you anxious, drained, or even afraid.

It’s entirely natural to worry about a parent’s illness, or feel dismayed and angry by your recent job loss. But when you fixate on those feelings, they can eventually take over, disturbing your peace and making it more difficult to cope.

Ignoring those feelings to just get on with things generally doesn’t help, either. Suppressed emotions can intensify, leaving you far less calm down the line.

Acceptance, on the other hand, often does make a difference. Research shows that accepting your own thoughts and emotions is an effective strategy.

You can also practice cognitive reframing by reminding yourself:

  • “What’s happening right now won’t last forever. In the meantime, I’m doing my best.”
  • “This is a tough situation, but I can get through it.”
  • “I feel miserable right now, but I won’t always feel like this.”

It’s natural to want to turn away from pain, so it can take time to get in the habit of acceptance. But as it becomes more natural, you’ll likely find yourself feeling more at peace.

2. Practice forgiveness

Feeling hurt, even angry, when someone wrongs you or treats you unfairly is an understandable (and completely natural) response.

Yet holding on to grudges or slights won’t do much to help you find inner peace.

Nursing feelings of anger, disappointment, or resentment takes up plenty of emotional energy and can contribute to physical and mental health symptoms, including:

  • poor heart health
  • sleep problems
  • stomach distress
  • depression
  • anxiety

Forgiveness doesn’t just benefit the person you forgive. It could do even more for you, in the end. Self-forgiveness is also essential.

In fact, according to 2016 researchTrusted Source, adults of varying ages who felt more forgiving over the course of 5 weeks experienced less stress and fewer mental health symptoms.

Of course, forgiveness doesn’t always come easily, with a snap of your fingers. It’s often a long and emotionally demanding process that goes beyond simply saying, “I forgive you.” Forgiveness involves compassion and empathy, not to mention acceptance.

That goes for your own actions, too. Going over and over past mistakes won’t erase what happened, but it can leave you mired in self-blame and regret.

You’re on the path to self-forgiveness if you’ve already:

  • apologized
  • made an effort to amend the wrong
  • committed to changing your behavior

Your next steps toward a more peaceful mind involve offering yourself compassion and letting go of guilt and shame.

A therapist can help, but you can also get started here in this website https://miramarretreat.org/ .

3. Practice mindfulness meditation

Acceptance proving more difficult than you imagined? Sometimes a guiding tool can make it easier to let go of distressing thoughts.

Why not give meditation for peace of mind a try? Some of the many potential benefits of this ancient Hindu practice include increased self-awareness, reduced stress, and positive brain changes.

Evidence suggests mindfulness meditation, in particular, can promote greater awareness of the present moment, whether it brings joy or pain. In general, it helps you cope with emotional distress.

Mindfulness makes up an important part of Buddhist meditation. Buddhism itself holds inner peace as an essential aspect of well-being.

If you’re familiar with the concept of nirvana, you might know it’s often used casually to describe a state of euphoria or bliss. In Buddhism, though, this ultimate goal does reflect a type of inner calm — the peace that arises in the absence of suffering and desire.

Both focused meditation and increased mindfulness can indirectly help you acknowledge, accept, and let go of the physical and emotional distress that might otherwise stir the waters of your mind.

With a regular meditation practice, this acceptance can go a long way toward promoting lasting mental peace.

New to meditation?

  • Check out our guide to the best meditation apps.
  • Learn more about your options for online meditation.
  • Explore free guided mindfulness meditations on YouTube.

4. Make time for yourself

While too much time alone can lead to loneliness, spending just the right amount of time on your own could benefit your well-beingTrusted Source and lead to finding peace in a frantic world.

Setting aside space for solitude can promote some people’s deeper sense of contentment over time.

5. Keep a journal

Maybe an English teacher assigned daily journal entries. You completed the exercise grudgingly at first, but with more enthusiasm and commitment once you realized putting your feelings on paper did, in fact, provide you with a different perspective.

Journaling can help you process and express emotions you might otherwise keep inside.

Writing, of course, won’t get rid of your troubles. But you might find that committing them to paper helps ease some of their emotional weight and transforms inner peace from an exception to more of a rule.

6. Get back to nature

Do you head for the trees (or the seas) when you need some rest and respite from the daily grind?

An abundance of research backs up your instincts: Natural environments, green spaces in particular, can ease emotional distress and foster feelings of inner calm and peace of mind.

Spending time in nature can help you have peace of mind by:

  • soothing worry, anger, or fear
  • easing stress and promoting relaxation
  • lower your risk for depression and other mental health conditions
  • enhancing feelings of kindness and social connection
  • improving concentration and focus

A few ideas to try:

  • Visit a neighborhood park.
  • Explore a national forest.
  • Challenge yourself with a hike across rugged terrain (safely, of course!)
  • Relax at a nearby beach or lake shore.
  • Get your hands dirty with a little gardening.

Tip: No matter what you choose to do, consider leaving your phone at home (or powered down in your backpack if on a hike). A constant stream of notifications or the urge to refresh your social media feeds can quickly chip away at your newfound calm.

Looking forward

Working on finding peace of mind can help you weather the changing seas of life with more resilience and emotional fortitude.

While greater mental and emotional peace is possible for anyone, it may not happen overnight. Offering yourself kindness and compassion along the way — while remembering that patience also plays an important part — can make all the difference.