Mental Health

Instructions Step 1: Understand effects of exhaustion Understand that mental exhaustion can mimic the signs of early phase Alzheimer’s. If you create stress with an unrealistic workload, unhealthy habits, and a lack of sleep, the memory suffers. Step 2: Research normal aging Research normal aging and learn how a healthy brain’s structure and function changes, …

Instructions Step 1: Reassure yourself Reassure yourself about losing your memory as you age. Being aware of the problem is an indication that your brain isn’t likely damaged. Step 2: Connect episodes Connect fuzzy episodes with minor falls or slight head trauma, and your memory problems may be a natural consequence. Serious memory deficits, a …

Instructions Step 1: Do you have trouble with daily tasks? Note whether you have trouble completing daily tasks. Do you, for example, have trouble following a recipe? TIP: Observe whether any difficulty with complex but familiar tasks is ongoing or increasing. Step 2: Do you find it difficult to learn? Consider whether you find it …

Instructions Step 1: Embrace good and bad feelings Embrace your emotions when you feel sad or depressed with courage. Don’t avoid these feelings, which will only create bigger problems in the long run. TIP: Don’t use food, alcohol, or other substances to feel better — this will only lead to long term problems for short …

Instructions Step 1: Observe mood swings Look for mood swings — either abnormally elated or excessively angry or sad and hopeless. Onset may be gradual or dramatic, and behavior can be unpredictable. The key is that these mood shifts interfere with a person’s life and ability to function. TIP: Bipolar disorder can show up as …

Instructions Step 1: Take a hike Take a hike, a brisk walk, or a bike ride. A little exercise can dramatically reduce stress and anxiety associated with anger while simultaneously boosting the feel-good hormone, serotonin. TIP: Express your anger in a healthy way by taking it out on a punching bag at your local gym. …

Instructions Step 1: Know what it is Know what a hypochondriac is — someone who is constantly convinced they have some kind of physical ailment, even though doctors can find nothing wrong. Hypochondriacs tend to misinterpret minor health issues as symptoms of something more serious. TIP: Hypochondria usually begins in early adulthood and affects men …

Instructions : Always consult a physician before attempting to do any exercise or exercise plan. Step 1: Set a plan Set out a plan with conservative goals and stick to it. For example, commit to walking during your lunch hour three times a week. Step 2: Stretch and stimulate Stretch to stimulate the nervous system …

Instructions Step 1: Allow for grief Allow for a period of grief. A miscarriage is a traumatic event, and it’s normal to feel sadness, despair, and even guilt. Give yourself time to work through your feelings. TIP: Seek out a professional counselor if you can’t move past your feelings of depression. Step 2: Take time …

Instructions Step 1: Realize you have a problem Realize you have a problem. If you cannot control your skin picking habit and you have developed open sores that bleed or have resulted in scarring, you need help. Step 2: Talk to your doctor Talk to your family doctor about your problem. They may prescribe an …

Instructions Step 1: Review childhood history Review childhood history for behavioral problems and poor grades. Most adults with ADHD showed symptoms as children, though factors such as higher intelligence or strong structure at home or school might have obscured their symptoms as children. Step 2: Consider other problems Consider if anxiety, major depression, or substance …

Instructions Step 1: Look at stress Reflect on the times you experience stress. Compulsive skin picking can be triggered by stress. TIP: Dermatillomania is often seen in people with obsessive-compulsive disorder and body dysmorphic disorder. If you suffer from one of these, your skin picking may be more than just popping a few zits here …

Instructions Step 1: Get adequate nutrition Be sure to eat enough food so that you are adequately nourished, without eating so much that you become sluggish. Step 2: Eat protein-rich foods Raise your alertness by consuming foods rich in protein. Protein is broken down into its amino acid building blocks during digestion. One of those …

Instructions Step 1: Learn your family history Talk to your family to see if there is a history of claustrophobia. The disorder can run in families, so you may have a predisposition for developing it. Step 2: Consider your gender Consider your gender — women are more likely to develop claustrophobia than men. Step 3: …

Instructions Step 1: Get a good night’s sleep Get a good night’s sleep for optimum performance the next day. While amounts vary from person to person, most people need between six and eight hours a night. TIP: Although it provides an initial burst of focus, the mental boost provided by caffeine is short term. Step …

Instructions : Consult your physician before fasting. Step 1: Prepare mentally Prepare mentally for a fast by spending time contemplating your motives and goals. Focus on how the fast will refresh your body, restore your soul, and help you realize emotional or situational breakthroughs. TIP: Don’t fast if you are ill, pregnant, or nursing. Step …

Instructions Step 1: Get anxious in enclosed places Look for uncontrollable anxiety in enclosed places, such as airplanes, trains, and cars in traffic. TIP: Think about whether you have to open windows or sit near an exit in enclosed places, which is a common symptom. Step 2: Avoid enclosed places Ask yourself if you do …

Instructions Step 1: Gossip Talk trash about someone. Research shows that gossiping promotes the release of the feel-good chemicals within the body called endorphins. Step 2: Bang the drum Bang a drum. Drumming provides a one-two feel good punch — it induces relaxation, and it also may promote the release of endorphins. Step 3: Laugh …

Instructions Step 1: Eliminate clutter Eliminate clutter from your living space by donating old clothes, tossing broken furniture, and storing unused items that inhibit qi flow. Step 2: Rearrange your home Hire a feng shui expert to rearrange your home or office to channel and collect qi energy. TIP: Ring a small bell to cleanse …

Instructions Step 1: Put yourself first Put yourself first and make being happy a primary goal in your life. Step 2: Write down qualities Write down all of your positive qualities and read them to yourself every day. Add new qualities to the list as you discover and acknowledge them. Step 3: Accept yourself Accept …

Instructions : Always consult a physician before attempting to do any exercise or exercise plan. Step 1: Lose weight Teach yourself to eat less by practicing mindfulness meditation, which encourages acute awareness of what you’re feeling in the moment, without passing judgment. A group of binge eaters who applied mindfulness to their eating habits cut …

Instructions Step 1: Get diagnosis Get a diagnosis based on your symptoms, medical history, and a physical examination from your doctor. Step 2: Get mental health assessment Get a mental health assessment that will evaluate your ability to think, reason, and remember, and will assess your emotional functioning. TIP: Tests may include a written and …

Instructions Step 1: Don’t blame yourself Don’t blame yourself. How you met this person, where you went with him, how much you drank, and other details are all irrelevant. It may be called date rape, acquaintance rape, or non-stranger rape — the bottom line is that it is rape. And it is not your fault. …

Instructions Step 1: Admit it Come to terms with your compulsive lying; admitting you have a problem will help you face it head-on. Tell trusted family and friends about your issue — they’ll act as a support system as you work to stop your behavior. Step 2: See a professional Make an appointment with a …

Instructions Step 1: Enjoy your body Enjoy the body you have and don’t strive for perfection. TIP: Don’t compare yourself to others, especially models or celebrities. Step 2: Exercise Exercise because it makes you feel good, not because you feel like you have to. Step 3: Dress for your body Dress for your body type. …

Instructions Step 1: Learn about the disorder Learn as much as you can about the disorder. Many books about bipolar disorder have been published, and several organizations maintain websites that describe it. Step 2: Study communication strategies Learn how to communicate with someone in the grips of the disorder. An individual with bipolar disorder may …

Instructions Step 1: Offer support Offer support and friendship to the individual and be there for them when they need advice or just to talk. TIP: One of the most important things you can do for a depressed person is be there for them, unconditionally, and let them know they can count on you. Step …

Instructions : Even if you see symptoms in your friend, only a medical professional can actually diagnose them. Step 1: Consider their mood Observe if your friend experiences extreme mood swings without anything provoking them, or if they have persistent feelings of sadness over time. These can be signs of mood disorders, with bipolar disorder …

Instructions Step 1: Rate your anxiety Rate your anxiety level. Many people are worrywarts, but OCD sufferers have persistent and disturbing thoughts, images, and impulses that they can’t suppress. Step 2: Look for a pattern Ask yourself if your obsessions have a theme. Common ones include an intense fear of germs; needing things to be …

Instructions Step 1: Watch for outbursts and social isolation Enlist the help of a doctor, or research the signs of schizophrenia. Watch for angry outbursts, catatonic behavior, and social isolation that may occur suddenly or develop gradually. TIP: Social isolation can lead to depression. Step 2: Look for signs of anxiety and loss of appetite …

Instructions Step 1: Look at the bright side Look at this as the beginning of a new chapter of your life, one that allows you to be more self-indulgent. Step 2: Give your child space Resist the urge to cope with your feelings by nagging or making them feel guilty about leaving. Don’t take advantage …

Instructions : Ignoring pain can lead to serious injury or health problems. Consult your doctor regarding any pain you may be feeling to rule out serious heath risks. Step 1: Identify the pain Identify the area that you are having difficulty with. Step 2: Accept the pain Accept that you are in pain and understand …

Instructions Step 1: Spend time with the suspected sufferer Spend time with the sufferer. Listen to what they – they may refuse to participate in normal daily activities, seem depressed, or complain about their weight. Step 2: Monitor food Check the refrigerator at night, then again early morning to see if large amounts of food …

Instructions : Binge-eating disorder is a serious condition. If you show symptoms, seek medical attention. Step 1: Determine the cause Determine the cause of your binge eating. About half of all sufferers are depressed or have a history of depression. Prescription medication and therapy may help. Step 2: Stop the cycle Stop the cycle. Make …

Instructions : Anorexia nervosa is potentially life-threatening. If you believe someone is anorexic, get them immediate medical help. Step 1: Be mindful of eating habits Be aware of changes in eating habits of the person you suspect has a problem. Notice if they skip meals, make excuses to not eat in public, pick at food, …

Instructions Step 1: Know what SAD is Know what Seasonal Affective Disorder is. Called SAD for short, it’s the depression some people feel during the winter, when there are fewer daylight hours. The cause is unknown, but it’s suspected that lower levels of sunshine can affect some people’s body clocks, hormones, and brain chemicals. Step …

Instructions Step 1: Keep a journal Write in your journal each time you pull your hair. Develop an awareness of when you pull, and why. Step 2: Keep your hands busy Keep your hands busy – take up sewing, knitting, or drawing. TIP: Take vitamins and herbal supplements to help the re-growth process. Step 3: …

Instructions : Seek help from a counselor or therapist if you are exhibiting signs of serious depression. Step 1: Acknowledge your issues If you’re having problems with your career or relationships, don’t sweep them under the rug. Acknowledge what’s bothering you so you can deal with a crisis before it becomes a catastrophe. Step 2: …

Instructions Step 1: Take heart that the recession will soon be over, if history is any indicator. The average length of the 10 recessions since World War II is only 10.4 months. Step 2: Count your blessings. One study found people who keep a gratitude journal – a diary of what they’re thankful for – …

Instructions Step 1: Seek counseling to explore why you are hurting yourself. Dialectical behavioral therapy – an intense individual as well as group course involving talk therapy and journaling – has proven especially effective in treating self-injurers. Step 2: See a doctor who can determine whether you might benefit from medication. Anti-depressants are sometimes effective …

Instructions Step 1: Learn about the nature and symptoms of this disorder. Research OCD online with official medical web sites or by getting information from a library, hospital, or doctor’s office. Step 2: Look for symptoms such as a compulsion to organize minute details, an inability to comb your hair without being able to stop …

Instructions Step 1: Have a bra fitting Get professionally fitted for a bra. An estimated 80 percent of women wear the wrong size, which makes your stomach look bigger than it is and can give you back fat! Step 2: Buy new underwear Buy some attractive underwear. A psychologist who studied women’s underwear and its …

Instructions Step 1: Use lots of color in your life, from the clothes you wear to the walls and furnishings in your home. Different colors stimulate different feelings, so many hues are necessary for emotional balance. Step 2: Freshening up a room with a new paint job – no matter what the color – temporarily …

Instructions Step 1: Exercise Get into some kind of fitness routine. Regular exercise releases endorphins, reduces stress, and improves your energy levels. Step 2: Meditate Meditate for a few minutes each morning, even on weekends. It will help you start each day relaxed and collected. TIP: To meditate, sit quietly with your eyes closed, focus …

Instructions Step 1: Pay attention Pay attention to how your friend talks about herself. Does she say she is fat, ugly, or stupid? Don’t let that kind of comment go unchallenged, because negative self-talk reinforces low self-esteem. Step 2: Counter negative talk Counteract negative talk with realistic feedback. If the person says she’s stupid, point …

Instructions Step 1: Consider someone confident Think about someone who you feel radiates self-assuredness. Consider all of his or her traits and mannerisms, and then write down those that project confidence. Step 2: List your positive traits List all of your positive attributes, both personal and professional. Maybe you’re a good listener or a dependable …

Instructions Step 1: Encourage exercise Lure the person off the couch. Studies show that exercise raises confidence, so you’ll both get a self-esteem boost. TIP: Strength training, in particular, has been shown to make people feel better about themselves. Step 2: Get him a pet Get him a puppy—particularly if the person who needs to …

Instructions Step 1: Begin the day with protein Choose the right foods at the right times, like meat, fish, or eggs for breakfast. Eating protein can increase production of neurotransmitters like dopamine or norepinephrine, which are essential for alertness, high-speed calculation, and critical thinking. TIP: Save complex carbohydrates, like whole grains and pasta, for your …

Instructions Step 1: Avoid anger triggers Avoid anger triggers. If Friday night cocktails with your co-workers has turned into a weekly bitchfest that makes your blood boil, find something more uplifting to do. Step 2: Adjust your attitude Adjust your attitude. For instance, remind yourself that screaming and honking is not going to make traffic …