Self Help


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How not to wait until you reach rock bottom to ask for help.

One is that the term “rock bottom” is ill-defined. Your lowest point could be ending a relationship. For another, it could mean losing their job. It can mean losing everything for some people.

There are an almost infinite number of rock bottoms, and practically all of them entail loss. Losing control, friends, and family; losing one’s dignity; losing one’s health and vigor; losing one’s job or income.

You will, at the very least, waste time. You could squander years letting your life slowly fall apart if you think you have to wait until everything is at its lowest point before getting help.

It’s a common misconception that the lowest point is the only appropriate time to ask for assistance, but in reality, it’s one of the worst times. Your body and brain get hardwired to accept an addictive chemical the longer you abuse it.

Understanding the Rock Bottom

When someone claims to have “hit rock bottom,” they are referring to the lowest point of their alcoholism or addiction. This can occasionally manifest as an automobile mishap, the end of a significant relationship, or a drug overdose. Put differently, each person’s definition of rock bottom is unique.

The phrase “hitting rock bottom” is ambiguous and open to interpretation. Since addiction has no boundaries, no single incident can ever represent the lowest point of a person’s life.

When someone reaches their emotional breaking point due to an addiction, it’s referred to as rock bottom. Occasionally, this may involve going through a mental collapse.

  • Financial distress due to substance abuse
  • Losing relationships with loved ones due to addiction
  • Experiencing an overdose
  • Getting arrested for drug or alcohol use
  • Getting in a car crash while under the influence
  • Being completely isolated from friends and family members due to addiction
  • Hurting someone while under the influence

Signs and Symptoms of Hitting Rock Bottom

having a drug or alcohol-related health problem (overdose, injury, or hospitalization)

  • Arresting someone or running into legal issues losing parental rights
  • Divorce or separation brought on by substance addiction
  • losing one’s job Complete incompetence in terms of substance misuse
  • Feeling helpless
  • feeling that using medications to dull emotional anguish does not “work anymore.”
  • Getting disheartened or losing one’s integrity
  • feeling that one’s addiction to drugs or alcohol cannot be overcome.

Recognizing the Rock Bottom: Importance of Early Intervention

Since the term “rock bottom” is arbitrary, many people are unaware of what theirs is and are consequently unsure of whether to seek assistance. Many people reach their lowest point without realizing it, which frequently leads to overdoses or other deadly addiction-related consequences. For instance, 88,000 people died from alcohol-related causes in 2017, and 70,000 people died from overdoses. Early intervention is extremely important because it can prevent someone from falling to a depth from which they might not be able to recover.

Different levels of Intervention

What is early intervention?

Early intervention focuses on education and awareness about substance misuse and addiction. People who are educated about substance misuse and addiction are more likely to seek treatment, and as a result, outreach and education are important aspects of early intervention in addiction recovery. Early intervention is the bridge between prevention and addiction treatment. While late-stage and severe addictions require specialized addiction treatment in rehab facilities, most people struggling with substance misuse or addiction do not initiate their treatment journey in a dedicated addiction rehab facility. 

Early interventions for substance misuse or addiction often take place in several settings, such as psychiatry clinics, schools, or primary care doctor’s offices. Mental health and medical providers may first begin early intervention services when their patients present with another condition, such as depression or diabetes. They may provide education, screening tests, brief interventions, and treatment advice as early intervention strategies.

Time is ticking like a bomb; early intervention prevents further disaster

Increasing Awareness

Early intervention strategies like education and awareness campaigns can raise public awareness about addiction, its causes, triggers, and consequences. This can be achieved through various means, such as school, social media, community centers, and conversations with healthcare professionals.

Early Detection

Early detection of substance misuse or addiction is crucial for treating the root cause and preventing progression. Awareness of signs, symptoms, and triggers can help identify unhealthy patterns and facilitate treatment.

Address the underlying problems.

Early intervention can prevent substance misuse by addressing underlying issues like stress, trauma, or mental health conditions, thereby improving treatment outcomes and preventing addiction from worsening.

Providing Treatment

Early intervention strategies ensure timely, tailored treatment for addiction, including outpatient therapy, community support groups, or inpatient rehab, recognizing the best level of care for the individual’s needs.

Reducing Stigma

Early intervention strategies like education and awareness can reduce the stigma surrounding addiction and treatment, improve access to treatment, and increase treatment success rates.

Seeking treatment and the stages of recovery

Regardless of whether you are in the early stages of your substance misuse and have sought out early interventions or if you are deep in your addiction and have hit rock bottom and have started treatment at a rehab center, you are on the right path because you have reached out for help. Just like there are stages to your addiction, there are also stages to your treatment that are divided into early, middle, and late.

Early Stages of Recovery

In the early stages of recovery, severe cognitive impairment from substance abuse can lead to rigid thinking patterns, limited problem-solving abilities, and emotional turmoil. The individual may follow treatment expectations out of fear of consequences, lacking the skills to overcome triggers or negative emotions. They may be resistant to treatment and in denial.

Middle Stages of Recovery

In the middle stages of treatment, cognitive abilities and capacity return to normal, with improved frontal lobe activity in cocaine addicts. However, the comfort of past addiction and the serious consequences of relapse remain a concern. Outpatient treatment may be less intense than inpatient care, and less supervision or support may increase the likelihood of relapse.

Late Stages of Recovery

During the late stages of recovery, individuals work towards new goals and environments free from abuse history. They may face challenges in making new relationships, starting a new job, and finding hope. As substance abuse fades, underlying issues like poor self-esteem, relationship problems, and past trauma may emerge. Healthily addressing these issues, such as talking to a therapist, is crucial to preventing relapse and avoiding compulsive behaviors.

Conclusion

Early intervention is crucial in addiction recovery, addressing substance misuse before it reaches rock bottom. Awareness and personalized care are essential, reducing stigma and providing prompt assistance. By promoting education and timely treatment, early intervention strategies can save lives and foster healthier communities.

References

    What should a patient do if they have a spouse who refuses to attend therapy with them? 

    It’s normal to feel alone and overwhelmed when you and your significant other are stuck in unhealthy, repetitive cycles and on very different pages regarding a solution. As far as some might be concerned, couples or individual treatment might be a characteristic decision, however many individuals have enormous obstacles to looking for any sort of treatment. This oppositional dynamic inside a heartfelt connection is pervasive. USA Today as of late distributed an article that proposed the most current dating dealbreaker: not going to treatment. Assuming this sounds like a contention you and your accomplice have had previously, continue to peruse. We would like to provide some perspective and direction on how to proceed through these challenging conversations.

    Keep in mind, that treatment conveys a great deal of shame — it’s unquestionably powerless, requires a lot of inward work and persistence, and can in any case be out of reach because of funds, district, social impact, and so forth. Your accomplice might have had a terrible involvement in treatment before. They may have preconceived notions regarding the kind of person who attends therapy. Your soul mate might consider treatment to be a shortcoming or just may not comprehend what truly occurs during treatment. Dread might be the hidden inclination, rather than preventiveness, hesitance, or presumption.

    Educational Assets:

    Share Books or Articles: Suggest relationship books or articles that investigate the positive effect of treatment. Giving substantial assets can act as a delicate prologue to the helpful cycle.

    TED Talks or podcasts: Recommend paying attention to webcasts or watching TED Talks that examine the advantages of couples’ treatment. Hearing genuine stories and master experiences could resonate with your companion.

    Tending to Explicit Worries:

    Privacy Confirmation: If security is a worry, guarantee your mate that treatment meetings are classified. This assurance may allay concerns regarding the disclosure of personal information.

    Stopping Disgrace: Talk about the advancing cultural point of view on treatment and psychological wellness. Many individuals, including famous people and well-known people, straightforwardly share their positive encounters with treatment, adding to destigmatization.

    Include Them All the while:

    Decision of Specialist: Include your partner in the selection of a therapist. Research together, read specialist profiles and consider their inclinations to find an expert who resounds with both of you.

    Preliminary Meeting: Suggest that you attend one session of introductory or trial therapy. This permits your life partner to encounter the cycle firsthand without a drawn-out responsibility.

    Encouraging Profound Association:

    Communicating Concerns: Support an open exchange where the two accomplices can communicate concerns and fears. Be sure to acknowledge your partner’s emotions and stress that therapy is a team effort.

    Shared Objectives: Examine your common objectives as a team. Feature how treatment can be a steady device in accomplishing these objectives and building the future you both imagine.

    Observing Advancement:

    Customary Registrations: When treatment starts, propose customary registrations to talk about the advancement and encounters. This makes a continuous discourse and builds up the positive effect of the helpful excursion.

    Celebrate Little Wins: Recognize and commend any certain progressions or forward leaps coming about because of treatment. Uplifting feedback can additionally spur progressing cooperation.

    Understanding the Reason: Understanding the reasons for the spouse’s reluctance is essential before exploring potential strategies. Protection from treatment can come from different sources, including the dread of weakness, shame related to looking for help, or a conviction that the issues can be settled freely. Transparent correspondence turns into the bedrock for figuring out these reservations.

    Starting a Gentle Discussion: Moving toward a safe companion with sympathy and a certifiable craving for understanding is the initial step. Making a place of refuge for exchange permits the two accomplices to communicate their sentiments without judgment. It’s fundamental to pass the goal not on to find fault yet to aggregately reinforce the relationship.

    Featuring the Positive Parts of Therapy: Underscoring the likely advantages of treatment can be an enticing methodology. Featuring that treatment isn’t exclusively about resolving issues yet in addition about upgrading correspondence, cultivating understanding, and furnishing the couple with devices for long haul flexibility could resound emphatically.

    Solo Treatment as a Beginning Stage: If the mate stays reluctant to go to couples’ treatment, recommending individual treatment for oneself can be a helpful other option. Self-reflection and personal development can take place in solo therapy, which may have a positive impact on the dynamics of the relationship.

    Defining Limits and Focusing on Taking Care of oneself: While looking for proficient assistance is profitable, it’s similarly significant for the accomplice to put resources into treatment to lay out sound limits. This requires recognizing one’s influence’s limits and prioritizing one’s well-being. Participating in taking care of oneself practices can add to close-to-home versatility during this difficult cycle.

    Investigating Elective Methodologies: At times, the safe mate might be more open to elective types of help, like relationship studios, withdrawals, or online assets. Flexibility in trying out different options can show that you want to grow while making room for the partner’s comfort level.

    Persistence and Consistency: Change is a slow interaction, and moving toward this excursion with patience is urgent. It is possible to gradually chip away at resistance by making consistent efforts to maintain open communication, express vulnerability, and reaffirm the commitment to the relationship.

    Rethinking and Changing Assumptions: It’s fundamental to perceive that, regardless of endeavors, the safe companion may not promptly embrace the possibility of treatment. Reevaluating and changing assumptions is a practical part of this cycle. Persistence and tirelessness become key excellencies during this stage.

    Getting Help from Family or Friends: While proficient treatment is ideal, looking for help from companions or family who can offer direction or go about as go-betweens can give an extra layer of help. Their points of view might add to a more exhaustive comprehension of the circumstance.

    Knowing When to Look for Couples Treatment Alone: If the resistant partner persists in their refusal, the partner who is invested in therapy may choose to attend couples therapy by themselves. This can give a stage to investigate individual commitments to relationship elements and gain bits of knowledge that might impact the organization emphatically.

    Conclusion

    More or less, persuading a life partner to go to treatment when they’re not sharp requires being understanding and talking transparently. Center around the beneficial things treatment can bring, similar to individual and relationship development. Be adaptable and consider various ways, such as trying treatment separately or utilizing the web assets. Be patient and celebrate even the smallest accomplishments; ensure that your spouse is involved in the decisions. Obtain expert guidance if necessary. Keep the association solid by sharing sentiments and being open. The fundamental point isn’t simply seeking to treatment but making a space where both can develop and see each other better for a more joyful relationship.

    Emotional Intelligence In Workspace

    In the unique scene of the cutting-edge working environment, specialized abilities are without a doubt vital, however, there’s a quiet power that frequently decides the direction of one’s vocation The capacity to understand people on a deeper level (EI). This blog plans to unwind the meaning of the capacity to understand people on a deeper level in encouraging a positive, cooperative, and effective workplace. Go along with us on this excursion to comprehend how EI can be the distinct advantage you didn’t realize you wanted.

    Understanding Emotional Intelligence:

    What is Emotional Intelligence (EI)?

    The capacity to appreciate individuals on a deeper level is the capacity to perceive, comprehend, make due, and successfully utilize our feelings, as well as those of others. It incorporates mindfulness, self-guideline, sympathy, and viable relational connections.

    For what reason Does EI Matter in the Working environment?

    Upgraded Correspondence: EI works with more clear correspondence by permitting people to really comprehend and articulate their thoughts more.

    Compromise: It furnishes experts with the abilities expected to explore clashes valuably, transforming difficulties into open doors for development.

    Group Cooperation: Groups with high EI blossom with common regard, collaboration, and cooperative energy, making a positive and useful work culture.

    Components of Emotional Intelligence:

    Self-Awareness: Remembering one’s feelings and figuring out their effect on thoughts and behavior. Example: A mindful pioneer can recognize pressure triggers and find proactive ways to oversee them.

    Self-Regulation: Controlling and diverting troublesome motivations and temperaments. Example: Staying created during a high-pressure gathering, taking into consideration clear independent direction.

    Motivation: Diverting feelings towards an objective, persevering notwithstanding mishaps. Example: Remaining roused during testing projects, motivating others with an inspirational perspective.

    Empathy: Understanding and talking about the thoughts of others. Example: Showing sympathy by recognizing a colleague’s interests and offering help.

    Social Skills: Constructing and keeping up with sound connections. Example: Cultivating group attachment through successful correspondence, undivided attention, and compromise.

    Effect of EI on Proficient Achievement:

    1. Authority Viability:

    EI is a sign of powerful initiative. Pioneers with high EI can rouse and persuade groups, exploring difficulties with versatility.

    2. Cooperative Group Elements:

    EI encourages a climate where colleagues get it and value each other’s assets and contrasts, prompting improved cooperation.

    3. Flexibility and Advancement:

    People with high EI can explore change with effortlessness, cultivating a culture of development and versatility inside the association.

    4. Client and Client Relations:

    In client-confronting jobs, EI is an amazing asset for building compatibility, understanding client needs, and conveying remarkable help.

    Useful Systems for Creating EI:

    1. Self-Reflection: Routinely think about your feelings, responses, and the effect they might have on others.

    2. Undivided attention: Practice mindful paying attention to figure out others’ points of view without judgment.

    3. Compassion Building: Come at the situation from others’ perspective to all the more likely grasp their sentiments and inspirations.

    4. Compromise Preparing: Outfit yourself with systems for settling clashes usefully, zeroing in on mutually beneficial arrangements.

    5. Constant Learning: Remain inquisitive and open to finding out about ability to understand anyone on a deeper level idea and applying them in your expert life.

    Genuine Instances of EI in real life:

    1. Steve Occupations:

    Despite his standing for being requesting, Steve Occupations displayed high EI by grasping his group’s abilities and pushing them to accomplish their best.

    2. Oprah Winfrey:

    Oprah’s prosperity is credited not exclusively to her ability but also to her capacity to understand individuals on a deeper level, making associations with her crowd and moving millions.

    How to Achieve Emotional Intelligence at Workspace

    Accomplishing The capacity to appreciate people on a deeper level (EI) in the work environment includes fostering a bunch of abilities and methodologies that upgrade your capacity to perceive, comprehend, and oversee both your feelings and those of others. Here are significant procedures to develop EI in the work area:

    Self-Awareness:

    Ordinary Self-Reflection: Put away the opportunity to think about your feelings, responses, and triggers. Journaling can be an integral asset for expanding mindfulness.

    Execution: Before gatherings or testing errands, pause for a minute to distinguish and recognize your ongoing close-to-home state. Ask yourself how your feelings could impact your way of behaving.

    Self-Regulation:

    Care and Stress Management: Practice care procedures and stress-the executives’ systems to remain under tension.

    Execution: Integrate short-care practices into your everyday daily schedule, like profound breathing or brief contemplation meetings, to develop close-to-home equilibrium.

    Motivation:

    Objective Setting and Vision: Set clear, propelling objectives for yourself. Figure out your drawn-out vision and interface your everyday assignments to that vision.

    Execution: When confronted with testing assignments, help yourself to remember the master plan and how your endeavors add to your own proficient development.

    Empathy:

    Dynamic Listening: Practice undivided attention by completely zeroing in on the speaker without planning a reaction. Look to grasp their point of view.

    Execution: During group conversations or one-on-one discussions, put forth a cognizant attempt to listen mindfully, and approve of others’ feelings by communicating understanding.

    Social Skills:

    Compelling Communication: Level up your correspondence abilities. Obviously, offer your viewpoints and feelings while being aware of others’ sentiments.

    Execution: Practice self-assured correspondence, articulating your thoughts obviously and deferentially. Support open discourse inside your group to cultivate a cooperative air.

    Nonstop Learning:

    The capacity to understand individuals at their core Training: Go to studios, online courses, or read books/articles on the ability to appreciate individuals on a deeper level to extend your comprehension and refine your abilities.

    Execution: Commit time to find out about EI ideas, contextual analyses, and certifiable applications. Apply new bits of knowledge to your everyday communications.

    Group Collaboration:

    Group Building Activities: Participate in group building activities to fortify relational connections and trust inside the group.

    Execution: Plan and take part in group-building exercises that empower cooperation, like studios, offsite occasions, or group trips.

    Struggle Resolution:

    Productive Struggle Management: Foster abilities for productively settling clashes, zeroing in on tracking down commonly useful arrangements.

    Execution: At the point when clashes emerge, move toward them as any open doors for development. Look for split the difference, and urge open correspondence to resolve hidden issues.

    Social Competence:

    Social Awareness Training: Increment consciousness of social contrasts and the effect they might have on feelings and correspondence.

    Execution: Go to variety and incorporation preparing to all the more likely comprehend and regard the social subtleties of your associates. Adjust your correspondence style likewise.

    Conclusion:

    Accomplishing The ability to appreciate people on a profound level in the work environment is a continuous excursion of self-disclosure and expertise improvement. By reliably applying these techniques, you can make a positive, cooperative, and genuinely clever workplace that adds to your own and proficient achievement.

    Understanding and Preventing Suicide Clusters: Strategies for Healing and Resilience

    Understanding and Preventing Suicide Clusters: Strategies for Healing and Resilience

    With rising psychological well-being difficulties, the development of self-destruction bunches remains a major problem requesting critical mediation. Self-destruction bunches, portrayed by a progression of suicides or endeavors inside unambiguous networks, address a profoundly complicated issue that requires investigation. This blog plans to take apart the underlying drivers behind these bunches, propose viable anticipation measures, and proposition methodologies for adapting in the repercussions. By revealing insight into these perspectives, we seek to add to the making of versatile and strong networks.

    Causes of Suicide Clusters:

    Social Infection:

    Description: Social disease alludes to the peculiarity where self-destructive considerations or ways of behaving spread inside a gathering, making a gradually expanding influence of gloom and weakness.

    Example: In an affectionate town, the grievous loss of a youthful person to self-destruction made a rush of sadness among peers who, impacted by shared encounters and feelings, started to wrestle with comparable contemplations.

    Media Impact:

    Description: Media impact includes the effect of sensationalized or itemized revealing of suicides, which can add to the infection impact by glamorizing or normalizing foolish ways of behaving.

    Example: A broadly promoted self-destruction episode was covered widely by the media, with nitty gritty and sensationalized detailing. This inclusion prompted an unsettling expansion in self-destruction endeavors among weak people who looked for acknowledgment and ID.

    Copycat Peculiarity:

    Description: The copycat peculiarity alludes to occurrences where people mirror the self-destructive activities of others, frequently determined by a craving for consideration or acknowledgment.

    Example: Following the high-profile self-destruction of a well-known person, there were occurrences of people endeavoring to imitate the demonstration, driven by a craving for a similar consideration and saw greatness.

    Local area Stressors:

    Description: Local area stressors include outside variables like financial slumps, social turmoil, or different difficulties that can add to an elevated gamble of self-destruction bunches.

    Example: During a serious monetary slump in a little local area, the expanded pressure, work uncertainty, and monetary strain became contributing variables to a flood in self-destruction endeavors.

    Prevention Measures:

    Mindful Media Announcing:

    Description: Dependable media revealing includes embracing rules to stay away from sentimentality and realistic subtleties in self-destruction detailing, planning to forestall adding to the disease impact.

    Example: News sources, perceiving their impact, embraced dependable detailing rules. They zeroed in on conveying the misfortune without melodrama, avoiding realistic subtleties that could add to the virus’s impact.

    Local area Instruction Projects:

    Description: Local area schooling programs center around giving data about psychological well-being, perceiving cautioning signs, and encouraging open exchange to lessen shame and increment mindfulness.

    Example: A neighborhood school executed a far-reaching emotional wellness training program, furnishing understudies with the information to perceive advance notice signs, cultivating open exchange, and diminishing the shame around looking for help.

    Admittance to Psychological Well-being Administrations:

    Description: Guaranteeing admittance to psychological well-being administrations includes giving network facilities, hotlines, and support gatherings to diminish boundaries and proposition prompt help during seasons of emergency.

    Example: A people group, recognizing the requirement for open emotional wellness administrations, laid out local area facilities, hotlines, and support gatherings to guarantee prompt help during seasons of emergency.

    Postvention Methodologies:

    Description: Postvention methodologies include creating plans to help those impacted after a self-destruction, including directing administrations and care groups, to help with mending and forestall further episodes.

    Example: In the fallout of a self-destruction bunch, a local area started postvention methodologies, including guiding administrations and care groups. These assets are intended to help those impacted and forestall further occurrences.

    Art Therapy and Innovative Outlets:

    Description: Participating in workmanship treatment or imaginative outlets can furnish people with a non-verbal method for communicating their feelings and exploring the intricacies of pain.

    Example: Public venues putting together craftsmanship treatment meetings and imaginative studios where people impacted by a self-destruction group can channel their feelings into creative articulation.

    Peer Backing Projects:

    Description: Laying out peer support programs where people who have encountered comparable misfortunes can interface and give common comprehension and consolation.

    Example: A people group framing an organized friend encouraging group of people where overcomers of self-destruction bunch misfortunes can share encounters, methods for dealing with especially difficult times, and proposition consistent reassurance to each other.

    Local area Strength Preparing:

    Description: Executing people group flexibility preparing projects to outfit inhabitants with the abilities and information expected to explore and return quickly from affliction.

    Example: Teaming up with psychological wellness experts to direct local area-wide versatility preparing studios that engage people to help each other during testing times.

    Early Intercession Projects:

    Description: Growing early intercession programs that distinguish and uphold people in danger of psychological wellness battles before they rise to an emergency level.

    Example: Making people group drives that include customary psychological wellness registrations, where people can look for help and assets to address worries before they arrive at a basic stage.

    How Friends Can Help YOU

    Active Listening:

    Description: Effectively pay attention to their viewpoints and sentiments without judgment or interference.

    Model: ” I’m hanging around for you. Kindly offer what you’re alright with, and I’m prepared to listen at whatever point you really want.”

    Sympathy and Understanding:

    Description: Show sympathy and grasping about their feelings and battles.

    Model: ” I can’t envision what you’re going through, however I’m here to help you in any capacity you really want. Your sentiments are substantial.”

    Regular Check Ins:

    Description: Consistently monitor their prosperity to show continuous help.

    Model: ” I needed to perceive how you’re doing today. Assuming there’s anything at the forefront of your thoughts, I’m here to talk.”

    Regard Their Space:

    Description: Regard their requirement for space and alone time while clarifying that you are free when they’re prepared to talk.

    Model: ” I get it in the event that you want some time alone, yet I’m simply a summon when you want to talk.”

    Offer Functional Assistance:

    Description: Furnish viable help with day-to-day undertakings, for example, cooking, shopping for food, or getting things done.

    Model: ” Inform me as to whether you really want assistance with anything functional. I can get food or get things done for you.”

    Energize Proficient Assistance:

    Description: Energize looking for proficient help, like treatment or advising.

    Model: ” Talking with an expert could offer extra help. I can assist you with tracking down somebody assuming that you’re available to it.”

    Standardize Looking for Help:

    Description: Share that looking for help is an indication of solidarity and boldness.

    Model: ” It’s alright to request help. Many individuals find strength in connecting during testing times. You’re not kidding.”

    Go to Care Groups Together:

    Description: Go to help gatherings or guiding meetings together to offer profound help.

    Model: ” I’d be eager to go along with you at a care group or treatment meeting assuming that is something you’re thinking about.”

    Respect their Grieving Cycle:

    Description: Regard their special lamenting cycle and course of events.

    Model: ” Lamenting is an individual excursion, and I’m hanging around for you regardless of what amount of time it requires. Take the time you really want.”

    Observe Positive Moments:

    Description: Recognize and celebrate little sure minutes and accomplishments.

    Model: ” I saw you did [positive action]. That is an incredible step, and I’m glad for you. How about we commend the triumphs, regardless of how little.”

    Conclusion

    All in all, the help of companions friends, and family is instrumental in aiding people impacted by self-destruction or exploring the result of self-destruction bunches. The job of companions reaches out past simple friendship; it includes undivided attention, compassion, and making a place of refuge for open correspondence. By cultivating a strong climate, companions add to the mending system and the general prosperity of those going through testing times.

    Empowering proficient assistance, regarding the singular’s exceptional lamenting interaction, and offering pragmatic help are fundamental parts of companion-upheld recuperation. It is urgent to comprehend that mending is a steady excursion, and companions assume a critical part in normalizing looking for help and celebrating even little sure minutes.

    At last, the strength of kinship lies in its capacity to give a solid anchor during seasons of emergency, offering both close-to-home and down-to-earth help. In this aggregate work to help each other, companions add to a culture of empathy, understanding, and strength, cultivating a climate where people can explore the intricacies of their feelings with a feeling of soundness and care.

    How To Stop Negative Self-Talk?

    Self-talk is what we think about ourselves. It has many forms. I can’t do it. I am not good at this. I Can’t We all heard the expression, “being your own worst critic.” We’ve all probably experienced it, too. Even the most successful and happiest people deal with negative self-talk, that critical inner voice that chimes in with a message of doubt, fear, blame, or judgment.

    If this happens too often, it can negatively impact the mental health of a person. We start believing what we’re telling ourselves, even if it’s not true. The continuous negative statements towards ourselves have so much power that they affect our goals or experience joyful moments in life.

    There are some common patterns that people have around negative thinking and negative self-talk. Types of negative self-talk include:

    • Personalizing You start to blame yourself for anything bad that happens to you for no apparent reason. You consider yourself the root cause of all problems. You seem to always be beating yourself up.
    • Catastrophizing You always think about the possible worst scenario.
    • Filtering You only focus on the negative things and filter out any positive things from your life.
    • BlamingYou try to say someone else is responsible for what happened to you instead of yourself. You avoid being responsible for your thoughts and feelings.
    • Saying you “should” do something. You think of all the things you think you should do and blame yourself for not doing them.
    • Magnifying. You make a big deal out of minor problems.
    • Perfectionism. Keeping impossible standards and trying to be more perfect sets you up for failure.
    • Polarizing. You see things only as either good or bad. There is no middle ground.

    Consequences of Negative Self-Talk

    Negative self-talk lowers one’s ability to think positively about events. One large-scale study found that rumination and self-blame over negative events were linked to an increased risk of mental health problems.

    • Limited Thinking The more you tell yourself you can’t do something, the more you believe it.
    • Perfectionism: You begin to really believe that “great” isn’t as good as “perfect,” and that perfection is actually attainable. In contrast, mere high achievers tend to do better than their perfectionistic counterparts because they are generally less stressed and are happy with a job well done. They don’t pick it apart and try to zero in on what could have been better.
    • Feelings of depression: Some research has shown that negative self-talk can lead to depression If left unchecked, this could be quite damaging.
    • Relationship challenges: Whether the constant self-criticism makes you seem needy and insecure or you turn your negative self-talk into more general negative habits that bother others, a lack of communication and even a “playful” amount of criticism can take a toll.​

    How to Minimize Negative Self-Talk 

    Thoughts are not always real

    You should learn that your all thoughts are not always real. Negative thinking and feelings are sometimes true but not always. You are not always on the wrong side.

    Limit your negative thinking

    If you are being critical about something or some event. Just make sure how much negativity you can take from that situation. Limit your negative thinking about the situation, how much negativity you can take a check on this.

    Change Negativity with Neutrality

    Change your negative thinking with neutrality. If you can’t be positive all the time then become neutral about the situation. It’s often far easier to change the intensity of your language. “I can’t stand this” becomes, “This is challenging.” “I hate…” becomes, “I don’t like…” and even, “I don’t prefer…” 

    Think Like a Friend

    When our inner critic is at its worst, it can sound like our worst enemy. Often we’ll say things to ourselves in our heads that we’d never say to a friend. Why not reverse this and—when you catch yourself speaking negatively in your head—make it a point to imagine yourself saying this to a close friend?

    Shift Your Perspective

    Sometimes looking at things in the long term can help you to realize that you may be placing too great an emphasis on something. For example, you may ask yourself if something you’re upset by will really matter in five years or even one.

    Replace the Bad With Some Good

    This is one of the best routes to combating negative self-talk: Replace it with something better. Take a negative thought and change it to something encouraging that’s also accurate.

    Conclusion

    Negative self-talk is something that most of us experience from time to time, and it comes in many forms. It also creates significant stress, not only for us but for those around us if we’re not careful. Here’s what you need to know about negative self-talk and its effects on your body, your mind, your life, and your loved ones.

    References
    fomo and jomo

    Redefining Success: Escaping the FOMO (Fear of Missing Out) and Comparison Cycle

    It is simple to fall into the trap of comparing ourselves to the seemingly flawless lives and accomplishments displayed online in today’s hyper-connected world, where social media platforms provide a constant window into the lives of others. Feelings of inadequacy, anxiety, and unhappiness can result from the constant urge to compare our success to that of others and the fear of missing out (FOMO). Be that as it may, imagine a scenario where we could break liberated from this pattern of correlation and reclassify our own variant of progress.

    In this blog post, we’ll talk about ways to regain our sense of self-worth and contentment as well as the negative effects of FOMO and comparison on our mental health. A new definition of success that is in line with our individual values, interests, and needs for personal development should take precedence over seeking validation from outside sources.

    Come along with us on our journey to breaking free of FOMO and the cycle of comparison, finding contentment in the here and now, and redefining success on our own terms. Beyond the illusions of social media, we will discover together the power of authenticity, self-compassion, and mindful living to create a more fulfilling and balanced life. Let’s set out on this life-altering journey and accept a fresh point of view that celebrates our individual paths and achievements.

    FOMO (Fear of Missing Out) and Comparison Cycle Example

    Meet Sarah, a person who is constantly under pressure to keep up with the exciting lives of her friends on social media. She understands that this apprehension about passing up a great opportunity (FOMO) and consistent examination are adversely influencing her prosperity. By establishing boundaries on social media, practicing self-compassion, and establishing clear values, Sarah takes action. She participates in significant exercises lined up with her interests and sustains valid associations disconnected. Subsequently, Sarah breaks liberated from the FOMO and correlation cycle, tracking down satisfaction and bliss in her own remarkable excursion.

    Triggering Factors

    Web-based Entertainment Impact: Web-based entertainment stages, like Instagram, Facebook, and Snapchat, assume a critical part in setting off FOMO. It can feel like you are missing out on experiences when you see carefully curated posts and stories of friends, acquaintances, or influencers participating in exciting activities or attending events.

    Highlights and Comparison of Reels: The consistent stream of features and accomplishments exhibited via virtual entertainment can prompt examination and serious insecurities. Seeing others’ apparently wonderful lives, travel undertakings, or professional achievements can escalate the apprehension about not having what it takes and passing up comparable encounters.

    Invitations to Events: FOMO can set in when we receive invitations or see other people attending exclusive parties, events, or gatherings. It can be quite powerful to be afraid of missing out on the excitement or memorable experiences.

    Anxiety toward Rejection: FOMO can be exacerbated by missing out on social events or activities with other people. Feelings of loneliness, exclusion, and the fear of being forgotten or left behind can be evoked by witnessing friends or peers having fun without our presence.

    Restricted Accessibility or Time Awareness: When there is a limited-time opportunity, such as a flash sale, limited-edition item, or event, FOMO can set in. The apprehension about passing up the opportunity to acquire or encounter something before it’s gone can drive the craving to take an interest.

    Regret is a Fear: The fear of regretting missed opportunities is frequently the source of FOMO. The possibility that we might lament not going to an occasion, not jumping all over a chance, or not being important for a significant encounter can add to the anxiety toward passing up a major opportunity.

    Peer Strain: FOMO can be significantly sparked by peer pressure. At the point when companions or partners excitedly examine their encounters or plans, it can make a need to get a move on to partake and not be forgotten about.

    News and Current Events: A desire to keep up with the most recent trends, news, or cultural phenomena can also cause FOMO. FOMO can be exacerbated by a fear of being disconnected or missing out on current events.

    Fear of Missing Out: FOMO can be filled by the feeling of dread of falling behind in different parts of life, like professional successes, individual accomplishments, or way-of-life encounters. The fear of missing out can be exacerbated by the perception that other people are progressing at a faster rate or experiencing more fulfilling experiences.

    Social Approval and Validation: FOMO can be exacerbated by seeking approval and validation from other people. The fear of missing out on opportunities that could improve social status or reputation can be driven by the desire to be included, acknowledged, and validated by peers or society.

    In the age of FOMO, Finding Peace: Strategies and Insights

    Beating FOMO (Feeling of dread toward Passing up a major opportunity) can include a blend of restorative methodologies, self-reflection, and taking on solid survival techniques. The following are some steps that can be taken to control FOMO and lessen its impact:

    Mindfulness and Care: Creating familiarity with your own FOMO triggers and carefully noticing your profound reactions can be an initial step. Learn when and how FOMO affects your thoughts and feelings.

    Challenge Examination: Advise yourself that online entertainment frequently presents a romanticized and organized variant of others’ lives. Focus on what you have rather than what you lack and practice gratitude for your own experiences and achievements.

    Set boundaries for yourself: Limit your exposure to FOMO-inducing content and set limits on your use of social media. Allot explicit time spans for online entertainment commitment and equilibrium it with disconnected exercises that give you pleasure and satisfaction.

    Practicing Self-Care: Develop self-empathy by recognizing and tolerating your sensations of FOMO without judgment. Indulge yourself with graciousness, understanding that it is ordinary to encounter these feelings yet that they don’t characterize your value.

    Clarify Priorities and Values: Consider your own personal priorities and values. Adjust your exercises and decisions to the main thing to you, as opposed to looking for approval or endorsement from others.

    Practice JOMO (Delight of Passing up a major opportunity): Accept the idea of JOMO, which means that making decisions that put your own happiness and well-being first will make you happy and satisfied. Take time for yourself, take care of yourself, and make meaningful connections that align with your values.

    Engage in Activities That Matter: Find hobbies and activities that truly bring you happiness and joy. Instead of trying to keep up with what other people are doing, focus your time and effort on activities that align with your personal interests and passions.

    Establish Real-World Connections: Offline, cultivate meaningful connections and relationships. Spend quality time with loved ones, interact face-to-face, and engage in activities that foster genuine connections.

    Practice Appreciation and Care: Consistently practice appreciation and care activities to develop a feeling of happiness and appreciation for the current second. Concentrate on the good things in your life and the things you already have.

    Look for Proficient Assistance if necessary: In the event that FOMO fundamentally influences your prosperity, confidence, or emotional wellness, think about looking for help from a specialist or guide. They can direct you in the right direction, address the underlying issues that cause FOMO, and provide guidance that is tailored to your particular requirements.

    Keep in mind, beating FOMO is a cycle that requires some investment and self-sympathy. Be patient with yourself, savor your own successes, and concentrate on leading a life that reflects your values and goals.

    Conclusion

    Self-awareness, self-compassion, and a shift in mindset are necessary for redefining success and breaking out of the FOMO and comparison cycle. By defining limits, zeroing in on our qualities, and embracing the current second, we can break liberated from the anxiety toward passing up a major opportunity and track down satisfaction according to our own preferences. It’s a personal journey to a more authentic and meaningful life.

    Strategies For Taking Care of Yourself Physically, Mentally, and Emotionally.

    It is essential to take care of yourself physically, mentally, and emotionally for your overall health and well-being. Engaging in activities that nourish and support your mind and body is part of self-care. It can improve your capacity to deal with stress and challenges and help you feel your best. Take care of your physical, mental, and emotional well-being with these tips.

    Strategies for Physical Self-Care

    Taking care of your physical body through activities like exercise, getting enough sleep, and eating a healthy diet is part of physical self-care. Taking breaks from screens and participating in activities that nourish and support your physical health is also part of it. Activities for physical self-care include:

    • Engaging in regular physical activity, such as going for a run or taking a yoga class
    • Getting 7-9 hours of sleep per night
    • Eating a balanced diet that includes a variety of nutrients
    • Taking breaks from screens and engaging in screen-free activities
    • Take care of your physical appearance, such as showering, brushing your teeth, and grooming
    • Seeking medical care when needed and following treatment plans
    • Getting outside and spending time in nature
    • Engaging in activities that are good for your physical health, such as stretching or lifting weights
    Strategies for Mental Self-Care

    Taking care of your mental health and well-being through activities that nourish and support your mind is mental self-care. It involves engaging in activities that bring you joy and fulfillment, seeking professional assistance when necessary, and establishing healthy strategies for stress management. Activities for mental self-care include:

    • Engaging in activities that help you relax and manage stress, such as exercise, meditation, or talking to a friend
    • Engaging in hobbies or activities that bring you joy and fulfillment
    • Seeking professional help if you are struggling with your mental health
    • Setting healthy boundaries and saying no to tasks or activities that are overwhelming or not in your best interest
    • Seeking out social support and connecting with others
    • Engaging in activities that challenge your mind, such as learning a new skill or reading a book
    • Practicing gratitude and focusing on the positive aspects of your life
    • Practicing good self-care habits, such as getting enough sleep, eating a healthy diet, and taking breaks from screens
    • Setting and working towards goals that are important to you
    • Finding healthy ways to cope with negative emotions, such as through journaling or talking to a trusted friend
    • Taking breaks from social media and limiting your time on social media platforms
    • Seeking out activities that challenge you mentally, such as puzzles or brain games
    • Engaging in activities that promote creativity, such as drawing, painting, or writing
    • Seeking out new experiences and trying new things to keep your mind active and engaged
    Strategies for Emotional Self-Care

    Emotional self-care involves taking care of your emotional well-being and managing your emotions in a healthy way. It involves practicing self-compassion, seeking support from others, and finding healthy ways to cope with difficult emotions. Examples of emotional self-care activities include:

    • Engaging in activities that nourish your body and mind, such as taking a hot bath, reading a book, or going for a walk
    • Seeking support from friends, family, or a mental health professional when needed
    • Finding ways to relax and recharge, such as through hobbies or spending time in nature
    • Practicing self-compassion and being kind and understanding toward yourself
    • Recognizing and accepting difficult emotions, rather than trying to suppress or ignore them
    • Finding healthy ways to cope with negative emotions, such as through journaling, talking to a trusted friend, or practicing relaxation techniques
    • Seeking out activities that bring you joy and bring positivity into your life
    • Setting and respecting healthy boundaries to protect your emotional well-being
    • Seeking out activities that promote emotional well-being, such as therapy or mindfulness practices

    Conclusion

    In conclusion, physical, mental, and emotional self-care are all important for maintaining overall health and well-being. Physical self-care involves taking care of your physical body through activities such as exercise, getting enough sleep, and eating a healthy diet. Mental self-care involves taking care of your mental health and well-being through activities that nourish and support your mind. Emotional self-care involves taking care of your emotional well-being and managing your emotions in a healthy way. Engaging in a variety of self-care activities can help you feel your best and improve your ability to handle stress and challenges. It is important to prioritize self-care and make it a regular part of your routine.

    Impact of drug Abuse In society

    “The Impact of Drug Abuse on Society in Pakistan”

    In Pakistan, where Muslims make up the bulk of the population, drinking alcohol is illegal. Alcohol use is common among a sizable portion of non-Muslims. The World Health Organization (WHO) reported in 2018 that Pakistan’s per capita alcohol consumption was 0.1 liters per year, which is extremely low when compared to other nations.

    Drug abuse is a major issue in Pakistan, particularly among young people. The most frequently abused substances in Pakistan are cannabis, heroin, and prescription drugs, including opioids. According to the United Nations Office on Drugs and Crime (UNODC), Pakistan is a significant transit country for Afghan drug trafficking to other nations, and local drug production is becoming a larger issue.

    There are a couple of elements that add to unlawful medication use in Pakistan, including dejection, joblessness, political wobbliness, and basic permission to drugs. The issue actually exists, notwithstanding the public authority’s endeavors to address it through the foundation of recovery offices and government-funded schooling efforts.

    Factors that Contribute to Alcohol and Drug Abuse

    Prohibition of alcohol: In Pakistan, an Islamic republic, Muslims are strictly forbidden by Islamic law from selling or drinking alcohol. Non-Muslims are allowed to buy alcohol from licensed establishments, but they need a permit from the government. However, bootlegging and illegal alcohol sales have been reported in the nation.

    Drug dependence: The majority of Pakistan’s 7.6 million drug users, according to the Ministry of Narcotics Control, are young people. Hashish, opium, and synthetic drugs like amphetamines are the most commonly used drugs in Pakistan. Heroin comes in second place. Drug addiction is a major public health issue, so the government has been working to improve drug treatment and rehabilitation services.

    Trafficking in drugs: Pakistan is a significant travel point for heroin and opium carrying to different countries and is at the intersection of significant medication dealing courses among Afghanistan and Iran. Two of the measures the government has taken to combat drug trafficking are increasing border security and working with international organizations like the UN Office on Drugs and Crime.

    Anti-drug initiatives: The Pakistani government has launched a number of anti-drug campaigns to raise awareness of the dangers of drug abuse and encourage drug treatment and prevention. For example, the Service of Opiates Control has sent off the “Express No to Medications” public mission to illuminate youngsters about the adverse consequences of medications and urge them to go without utilizing drugs.

    Centers for rehabilitation: In Pakistan, various medication treatment and restoration offices are controlled by the public authority and non-legislative associations. These centers give an extent of organizations, including detoxification, coordinating, and proficient readiness, to help with quieting monsters to recover and reintegrate into society.

    The Impact of Drug Abuse on Mental Health in Pakistan

    In Pakistan, substance abuse can have severe and lasting effects on mental health. Addiction to drugs may have the following potential effects on mental health:

    Anxiety and depression are more likely: According to research, drug addiction is associated with an increased risk of anxiety and depression disorders. Drug abuse can alter brain chemistry, which can affect mood and behavior.

    Psychotic disorders are at risk: Maltreatment of medications can make it more probable that you will get insane issues like schizophrenia. Psychotic disorders, which are characterized by a loss of touch with reality, can be caused or exacerbated by drug abuse.

    Impairment in thinking: Addiction can lead to cognitive impairment, including issues with attention, memory, and decision-making. These effects may persist even after a person stops using drugs.

    Suicide possibility is raised: Addiction to drugs is a major risk factor for suicide in Pakistan. Drug abuse can lead to suicidal thoughts and actions, which can make people feel hopeless and hopeless.

    Effects on communities and families: Addiction to drugs can have a significant impact on families and communities in Pakistan. Families of drug addicts may be impacted by psychological distress, financial strain, and social isolation. Communities may experience an increase in crime, violence, and other social issues as a result of drug abuse.

    It is essential to keep in mind that in Pakistan, mental health can be affected by the kind and severity of drug abuse, as well as individual factors like age, gender, and mental health history. If drug abuse is effectively prevented and treated, it can have a negative impact on mental health in Pakistan.

    Pakistan’s Alcohol and Drug Policy and Enforcement Initiatives

    To combat alcohol and drug abuse in Pakistan, a number of policies and programs have been implemented by the government. Some examples include:

    Abstaining from alcohol: Muslims are prohibited from selling or using alcoholic beverages, and non-Muslims are expected to receive a grant from the government in order to purchase alcoholic beverages from licensed establishments.

    Drug control policy: Pakistan’s government has implemented a national drug control policy to combat drug abuse and trafficking. The policy includes measures to improve drug treatment and rehabilitation services, raise public awareness, and strengthen law enforcement

    Centers for Rehabilitation: To help drug fiends in recuperating and reintegrating once more into society, the public authority runs various medication treatment and restoration offices in the country. Non-legislative associations that run drug treatment and restoration focuses get monetary help from the public authority too.

    Efforts to increase awareness: A few public mindfulness crusades have been sent off by the public authority to bring issues to light of the risks of illicit drug use and promote drug treatment and counteraction. For example, the Service of Opiates Control has sent off a cross-country crusade named “Express No to Medications” to instruct youngsters about the adverse consequences of medications and propel them to swear off utilizing them.

    Collaboration among nations: The Pakistani government has worked closely with international organizations like the UN Office on Drugs and Crime to fight drug trafficking and abuse. The government has participated in regional and international conferences and meetings to exchange best practices and learn from other nations’ drug control experiences.

    Police Force: To battle drug dealing and maltreatment in the country, the public authority has expanded policing. Pakistan’s enemy of medication force, the Counter Opiates Power (ANF), has been attempting to upset drug dealing organizations and hold onto unlawful medications.

    Conclusion

    In Pakistan, drug abuse has a devastating effect on individuals, families, communities, and the nation as a whole. Health issues, social issues, and financial costs follow. Access to treatment and support services, raising awareness, and the implementation of policies to prevent drug trafficking and distribution are all necessary components of a comprehensive and collaborative approach to addressing drug abuse. In Pakistan, putting mental health first and addressing addiction’s underlying causes can contribute to the creation of a society that is healthier and more resilient.

    teenage

    Why Are Teenagers So Sleep-Deprived?

    Normally, teenagers should have at least 9-10 hours of sleep daily, but nowadays teenagers get only 6-7 hours of sleep. Proper sleep is required every night in order to keep the mind relax and working. Sleep gives energy to the person which helps them to do all the work day long.

    Almost all teenagers, as they reach puberty, become walking zombies because they are getting far too little sleep.”

    —Cornell University psychologist James B. Maas, PhD, leading sleep expert

    Teenage Sleep Deprivation Statistics and Mental Health

    study of close to 5,000 teens found that depression and anxiety symptoms were closely linked with sleep deprivation in teens: Teenagers with depression symptoms got 3.5 hours less sleep on average than the control group. Moreover, sleep deprivation at age 15 increased the likelihood of mental health problems in the ensuing years.

    “This longitudinal study confirms what we see clinically—that poor sleep during adolescence can be a ‘fork in the road,’ where a teen’s mental health can deteriorate if not treated,” said study co-author Michael Gradisar.

    Recognizing Sleep Deprivation in Teens
    • Due to improper sleep of teenager, he/she feels exhausted throughout the day.
    • They don’t have the energy to do work.
    • They felt sleepy all day.
    • Their education also gets affected.
    • Irritable mood.
    • Lack of tolerance.
    • Poor decision-making.
    • Memory impairment.
    • Both health and mood are affected by irregular sleep patterns.
    • Sleeping late on weekends.
    • Anger outbursts.
    Causes of teenage sleep deprivation

    Some of the reasons why many teenagers regularly do not get enough sleep include:

    • Hormonal time shift: Puberty hormones shift the teenager’s body clock forward by about one or two hours, making them sleepier one to two hours later. Yet, while teenager falls asleep later, early school starts don’t allow them to sleep in. This nightly ‘sleep debt’ leads to chronic sleep deprivation
    • Using screen-based devices: Nowadays teenagers are using gadgets a lot, they are always busy using their smartphones, laptops, pads, etc. They find things interesting and spend all of their time on gadgets using those devices reduced their sleep because they find it interesting and sleep seems to be a boring thing for them.
    • Hectic after-school schedule: Homework, sports, and social commitments can cause a decrease in teenager’s sleeping time
    • Leisure activities: Entertainment such as television, the internet, and computer gaming can keep a teenager out of bed.
    • Light exposure: Light keeps the brain awake. Teenagers use mobiles, watch television, playing games on computers light of these devices prevents adequate production of melatonin, the brain chemical (neurotransmitter) responsible for sleep
    • Vicious circle: Insufficient sleep causes a teenager’s brain to become more active.
    • Sleep disorder: Sleep disorders, such as restless legs syndrome or sleep apnoea, can affect how much sleep a teenager gets.
    Preventing sleep deprivation in teenagers – tips for parents
    • Allow your child to sleep in on the weekends.
    • Encourage your child to sleep early on Sunday night. A late night on Sunday followed by an early Monday morning will make your child drowsy for the start of the school week.
    • Decide together on appropriate time limits for any stimulating activity such as homework or screen time. Encourage restful activities during the evening, such as reading.
    • Avoid early morning appointments, classes, or training sessions for your child if possible.
    • Help your teenager to better schedule their after-school commitments to free up time for rest and sleep.
    • Assess your teenager’s weekly schedule together and see if they are overcommitted. Help them to trim activities if they are.
    • Encourage your teen to take an afternoon nap after school to help recharge their battery, if they have time.
    • Work together to adjust your teenager’s body clock.
    Personal Tips for a Better Night’s Sleep
    • Sleep hygiene is a variety of practices that are necessary to have normal quality sleep and is essential to the health of not only adolescents and young adults, but individuals of all ages. The following tips have been shown to be effective at improving sleep hygiene for various ages:
    • Get up and go to bed at the same time every day
    • Go to bed only when sleepy
    • Develop sleep rituals
    • Optimize your sleep environment (Keep the room dark,
    • Minimize noises, Moderate room temperature)
    • Don’t take your worries and responsibilities to bed. If you can’t fall asleep to the point of becoming frustrated, get up and do something relaxing until you feel sleepy
    • Limit being in bed to times when you are sleeping, or sick
    • Do not watch the clock
    • Minimize napping
    • Stay away from caffeine, nicotine, and alcohol at least 4-6 hours before bed
    • Have a light snack before bed
    • Refrain from exercise at least 2 hours before bed

    (Sleep HealthCenters)

    Conclusion

    Teen’s lack of sleep has a great impact on their daily lives. Poor sleep schedules make them irritated, they get easily unrest, felt sleepy all the time, unable to focus on their work. Chronic sleep deprivation can have dramatic effects on a teenager’s life, including affecting their mental well-being and reducing their academic performance at school. Different causes are explained why they are so sleep-deprived. And remedies are also discussed both for parents and teens as well.

    References
    • https://www.betterhealth.vic.gov.au/health/healthyliving/teenagers-and-sleep
    Climate change

    Climate Change and Its Effects on Mental Health

    Climate change has an impact on the whole world but Pakistan is among the countries that are highly affected by climate change. Pakistan has a great impact on its weather such as extreme weather events, lack of water, flooding, melting of glaciers in northern areas, increased coastal erosion, and reduced agricultural productivity. These are the biggest threats for Pakistan and all over the world regarding the sustainability of life on Earth.

    Flooding in Pakistan has an impact on people in millions. People became homeless overnight. They leave their houses because of flood warnings. They are suffering from both physical and mental health problems. People who are affected by floods they have lack basic needs, and they are striving hard to survive this crisis. Their family members died in front of them but they can’t help them. Their children have nothing to eat.

    Who are At Risk

    Children

    Children especially those under 8 years old had more impact of the flood on their minds than older adults. as children are unable to understand that because of a flood they have lost everything, and their life wouldn’t be normal. They miss their schools, toys, and other things they had before the flood. They are at risk of mental health issues because they can’t understand why they haven’t had certain things, or why they can’t meet their friends. All these things affect children’s physical health as well which has a direct impact n their mental health.

    First Responders

    These are people who help them like workers, doctors, and soldiers they help them in difficult times and gave support to affected people who are on the verge of having PTSD, depression, and other substance use disorders.

    Prior Traumatic Survivors

    Those who have already experienced trauma in their lives are at risk of having another trauma attack or their condition may become worsen because having another traumatic experience may be more dangerous for them than the previous one.

    Mental and Emotional Phases of a Disaster

    Pre-Disaster

    The Pre-disaster phase can be as short as minutes but if there is no warning of disaster it can last for months. Feelings of fear and uncertainty define the pre-disaster phase, and people in this phase may feel a sense of vulnerability and lack of control to protect themselves and their families.

    Impact

    The impact phase is typically the shortest of the six disaster phases. People in this phase can experience a range of intense emotions corresponding to the type of disaster, including shock, panic, confusion, and disbelief. After the initial shock, individuals may feel a strong sense of self-preservation or family protection.

    Heroic

     The heroic phase occurs after a disaster strikes and is often associated with altruism. Community members may engage in rescue activities driven by adrenaline, though their risk assessment may be impaired in this phase. The heroic phase often passes quickly.

    Honeymoon

    Emotions climb to a high in the honeymoon phase, which usually lasts for a few weeks after a disaster. This phase is characterized by community bonding and optimism and provides an opportunity for assistance to affected groups.

    Disillusionment

    The disillusionment phase can last for months or years after a disaster, and it can be extended by triggering events such as the anniversary of a disaster. There may be an increased need for relief services, but those affected by disasters realize the limits of relief available during the disillusionment phase. This phase is characterized by negative mental health outcomes, including feeling discouraged, stress, exhaustion, substance use, and feelings of abandonment.

    Reconstruction

    Reconstruction typically begins a year after a disaster occurs and may last for years. This phase is associated with a sense of recovery as stakeholders take responsibility for rebuilding their lives, adjust to a “new normal” and continue to grieve.

    What strategies help mental health recovery after natural disasters?

    The American Psychological Association offers the following tips for adults recovering emotionally from disasters:

    • Take time to adjust to difficult circumstances.
    • Ask for support from friends and family.
    • Express your feelings through talking, writing, or creative activities.
    • Join a support group.
    • Engage in healthy behaviors, including getting adequate sleep, eating well, and drug use.
    • Reestablish routines and build positive activities.
    • Avoid making major life decisions.

    How can parents and caregivers support children’s mental health after disasters?

    The National Institute of Mental Health offers the following tips for parents to support children’s mental health after disasters:

    • Teach children how to cope with distress in everyday life.
    • Allow children to be sad and cry.
    • Encourage children to communicate their feelings through talking, writing, or drawing.
    • Limit children’s access to news coverage of the disaster event.
    • Keep usual routines as much as possible.
    • Help children cultivate independence and agency.
    • Reduce stressors including changes in living situations, pressure to perform well in school, periods away from family and friends, and fighting within the family.
    • Contact health providers if children are unable to perform normal routines after a month or if they develop new behavioral or emotional problems.

    How can community members offer emotional and mental health support after disasters?

    The National Institute of Mental Health offers several suggestions for community members to help those in need after a disaster, including:

    • Help people connect with family and friends and find food, shelter, access to medical care, and information about recovery.
    • Offer buildings as gathering centers for support groups.
    • Help families find mental health professionals to counsel children.
    • Hold meetings for parents to discuss strategies for helping their children cope.
    • Be sensitive to diverse cultural responses to stress and trauma.

    Conclusion

    Pakistan is facing the worst climate change and millions of people in Pakistan are suffering from floods. We need to take precautionary measures to protect ourselves from devastating floods in future otherwise the damage will be much more than today.

    References

    • https://www.publichealthdegrees.org/resources/mental-health-natural-disasters/