Counseling For Better Mental Wellness – Signs That You Are Doing Great

It is entirely common to think about your failures in life. Those negative things in your head are simply part of the decisions you have made. But there is no shame in accepting and admitting that you are still far behind your goals. That’s because life doesn’t always go out as planned, and some things aren’t meant for you yet. Whether you might believe that it is your fault for not trying harder, you shouldn’t be harsh on yourself for not measuring up. There are parts of life that you cannot control. Getting frustrated and upset is okay. But don’t worry because you can make it. Here are the signs that can reassure you that you are doing great despite every unfortunate situation.

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You Value Significant Relationships

Relationships can always become a problem when you are trying to work on your overall progress. Sometimes, the complications involving it can cause you too much emotional and mental agony. But when you still find yourself cherishing significant people in your life, it is a sign that you are still doing better. That no matter how painful your experience with the people you lay your life on the line with, you are still more than willing to forgive and forget. Showing the people around you that you care, love, and appreciate them takes a lot of maturity and self-awareness.

You Hold Yourself Accountable

You know you are still doing better in your life when you don’t blame others for the mistakes you have made. Taking responsibility is an act that requires a lot of self-confidence and discipline. When you understand the consequences you have to deal with, especially when things go wrong, you can self-evaluate and think through trying to make things better. You focus on fixing things instead of leaving them broken, and that is something a lot of people can never do. Holding yourself accountable for your words and behaviors means you are open to corrections and learning.

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You Don’t Find Everything A Big Deal

One way to ruin your emotional and mental disposition is to make a big deal out of everything despite not entirely harming or putting you in difficult situations. But you know you are doing better when you can manage to lower down your temper. Of course, you will sometimes find it challenging because certain things can make you lose control. But instead of dwelling on what you should have said and done, you try to move on. If you focus more on the good rather than the bad, you know where your happiness and peace lie. As long as you can choose the healthier way of coping, you can expect even better results.

You Know What You Want

One thing that can never break you is the focus you have on your goals. When you know what you want and understand the levels of sacrifices, hardships, and motivations you need to invest in your objectives, you are still emotionally and mentally doing great. Yes, you might not have everything planned out and encounter many complications that can go along the way. But when you know what you want, you can always go back to redirect yourself towards potential future success. As long as you recognize what you want, you can use all the resources you can get as a stepping stone.

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You Want Less Material Things

Another thing that can tell you are doing great is when you appreciate the simple things in life and not those that society tends to show you as significant. Many individuals often say they can find happiness in material things. However, there can be true to that because material things can make people happy for a while. But for someone that can easily get what they want, it means nothing. You know you are emotionally mature when you want less material things because you understand that it does not compare to friendship or other significant relationships that you have to work on and build towards the most struggling yet fulfilling process.

You Learn From Your Failures

Appreciating all the things you have, whether it is not what you truly want, is a sign that you are doing better in life. If you can move forward and not bring along the mistakes with you, you can do so much more. You understand that beating yourself up is useless, so you try to make every moment counts. So when you choose to suck it up and work on your goals much harder and wiser, you know you are on the right path towards emotional maturity and mental stability. When you learn from your failures, it means you can reassure yourself always to go back and give yourself a chance to try again. You won’t allow fear to paralyze you, and that is entirely a sign of overall strength.

 

The Perfect Way To Start The Day – Healthy Living Counseling

Perhaps you already know by now that the best way to be successful in handling your morning habits wisely. When you first wake up, the things you do make or break your efficacy, confidence, and productivity. But rather than telling and enumerating you the morning routines you should follow, I will discuss in-depth foundational components of what genuinely makes for a great way to start the day. This particular element can help you create your own costumed morning routine.

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Drop The Smartphone

Not using or even touching your phone early in the morning can be the hardest part. You might not want to sacrifice those urges in reading some of your emails, news, and social media notifications. But the thing is, when your phone is the first thing that comes up in your mind, you are suffocating the ability to prepare for the day. You slowly begin to miss the intentions of setting up your daily goal, and you end up wasting a lot of hours you think you abundantly have.

There is nothing entirely wrong with checking your phone in the morning, though. If it is urgent and you want to get a hold of the things you missed yesterday, that is okay. However, if it becomes a reactive response where you can’t stop doing it regularly, it can be detrimental to your overall health. It represents your willingness to start the day on someone else’s terms by limiting your starting point as you practice the habit outside of your control.

Achieve Small Goals

Mornings can be so exhausting, especially when you got plenty on your hands. Thinking about accomplishing things in a small period can make you feel like you already lose the chance of being productive throughout the day. But it would be best if you can start with positive momentum. Meaning, you have to work on the small things around you one at a time. You can start by making your bed, stretching, getting a coffee, journaling, or listing some of the daily goals you want to achieve.

The small goals you achieve in the morning can determine your day. If you manage to accomplish many tasks in a limited period, it gives you a sense of pride that will encourage you to work on another task. And by the end of the day, you will get to realize that the tasks you accomplished are the small ones that matter in life. It will determine your ability to conquer bigger goals.

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Get Moving

Unfortunately, not all people can focus and directly incorporate exercise in their morning routines. Some would even fail to stretch their bodies once they wake up. But you don’t necessarily have to work out if that’s what you think you have to do in the morning. Consider some bodily movements like walking down the stairs for 5-minutes, take a shower, prepare and cook your food. These activities can already provide that pumped-up energy to get you going for the next couple of hours.

But still, if you have plenty of time, exercise or mobility stretching would be the best thing you have to do. It will provide you with proper posture, give you overall energy, and make you feel better about yourself. Be mindful of experimenting on emotional routines you can accomplish every morning to know which one suits best for you.

Meditate And Reflect

Before trying to do anything in the morning, take a moment to sit down and meditate. Practice mindfulness and take your thoughts and feelings away from distractions. It can help you reflect and set your intentions for the day. It can help you envision what you will do positively to accomplish daily tasks. With meditation, you can easily find the center of your mind and body that will remind you of the elements of stable emotional, physical, mental, and spiritual aspects.

Meditation is vital in keeping your overall health intact. Use it to promote positive feelings. Reflect on the things you want to accomplish and write them down in a journal if you can. Follow a reflective template to focus on gratitude, daily long-term goals, today’s targets, and self-affirmation. Getting these things done can prepare you for the win.

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Final Thought

It is okay to have a lot of things on your table. But remember that being busy doesn’t entirely mean you are productive. Learn to understand that the quickest way to move forward to your life success is by not doing more, but rather quitting on the behaviors currently dragging you down and holding you back. Quit the habit of thinking about how things could be different and stop overthinking those you didn’t achieve. Instead, work on it again, don’t stop, and celebrate the small wins. Because when it comes to incorporating meaningful points in your life, having the right system to support positive behavior is always the key.

 

Frequently Asked Questions About Hamilton Anxiety Scale

Taking care of your overall wellness has never been easy to accomplish. Sometimes, you get jealous of the people you see who can manage their mental health issues very well. Still, there’s no certainty that you will be able to cope like them. People deal with emotional and mental issues differently, and the ways they handle them also vary. But despite that fact, you should not stop taking care of yourself. You need to understand that you always deserve better. With that, you need to be aware of your needs and your capabilities in managing stress and anxiety.

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There are a lot of ways to fight and reduce stress and anxiety. But usually, the problem lies in whether to know if you are experiencing the symptoms or not. Thus, it is vital to learn more about mental health issues by identifying the symptoms. One specific way to do that is by administering the Hamilton anxiety scale. To know more about it, here are the few answered frequently asked questions that can guide you.

How do you administer the Hamilton anxiety scale? 

The Hamilton Anxiety Scale is used to rate anxiety levels based on clinical questions. Each item gets scored on a scale of 0 when there is no sign of it up to 4 for severe cases. A total score ranges from 0–56. The result with less than 17 points indicates mild severity. When it is 18–24, it indicates mild to moderate severity and severe indication for 25–30.

But note that the anxiety scale requires professional handling. Thus, it would help if you did not rely on self-test as it may show a different result. It would be nice to seek help from a healthcare provider to run the test scale accordingly.

 How do you assess the level of anxiety? 

There are certain ways to assess the level of anxiety based on the clinical process. These include the following tests as Hamilton Anxiety Scale (HAM-A), Social Phobia Inventory (SPIN), Zung Self-Rating Anxiety Scale, Beck Anxiety Inventory (BAI), Generalized Anxiety Disorder Scale, Yale-Brown Obsessive-Compulsive Scale (YBOCS), and Penn State Worry Questionnaire.

But be mindful that though these methods assess your anxiety level, it is significantly important to stay honest about your possible answers. Some of these method questions can be confusing. If you think you won’t be able to answer, take your time.

 Is there an anxiety scale? 

Yes. There are quite a few anxiety scales that are used for clinical trials. Some examples of popular anxiety scales are the Beck Anxiety Inventory (BAI), Hospital Anxiety and Depression Scale (HADS), Hamilton Anxiety Rating Scale, Mood and Anxiety Symptom Questionnaire (MASQ), and Depression Anxiety Stress Scale.

 Who created the Hamilton Anxiety Rating Scale? 

Max R Hamilton wanted to measure the severity of anxiety symptoms. Thus, he developed the first version of the Hamilton Anxiety Rating Scale in 1959. It is a widely-used interview scale that measures the severity of an individual’s anxiety, based on 14 parameters. These include anxious mood, fears, tension, insomnia, behavior, and other somatic complaints.

 What is the highest level of anxiety? 

Anxiety has four categories. There is mild, moderate, severe, and panic level anxiety. These levels are typically classified by the height of distress, destruction, physical and emotional dysfunction experienced by an individual. It is essential to note that some anxiety levels may vary depending on their emotional, physical, and mental capabilities.

Also, it would be a great option if you were careful in dealing with your anxiety. Because sometimes, you might think that you are mentally strong and that your thoughts and emotions are controllable that you tend to ignore it. But be mindful never to think of anxiety as a low-class mental condition as it can ruin everything in your life instantly.

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 How do I cope with anxiety? 

Coping with anxiety requires a lot of effort and motivation. It needs a specific goal. The best way you can work your way through it is by self-awareness. It would be best to have enough sleep, have a healthy diet, exercise regularly, practice mindfulness and meditation, take a deep breath, and drink enough water. These may sound simple, but all these little efforts can help eliminate signs and symptoms of anxiety.

Do not take every step for granted. Also, when you feel ok, never stop working on your positive changes. Anxiety can crawl back in no time. So when you get too confident about your current wellness recovery, you might miscalculate things and end up getting severe cases of anxiety and depression, for that matter.

 What’s the difference between social anxiety and anxiety? 

The difference between social anxiety and anxiety is excessive worrying. In some instances, anxiety can help prepare your mind and body for impending danger. Social anxiety, on the other hand, only occurs with triggering factors. Usually, it occurs when there is pressure in social situations.

Social anxiety can make you feel lonelier and empty, which often leads to isolation. When that happens, you tend to change the way you view things and the people around you. You become a different person who always seeks potential emotional and mental danger.

 How is GAD 7 scored? 

The total score of GAD-7 comes from seven items. The scoring ranges from 0 to 21, and scores of 5, 10, and 15 represent the cut-points for mild, moderate, and severe anxiety levels. When GAD-7 is used as a mental health screening tool, additional evaluation is suggested when the individual’s score is ten or greater.

 Why do I have a generalized anxiety disorder? 

Like any other mental health condition, the factors that may cause generalized anxiety disorder also vary. It most likely arises from a complex relationship between environmental and biological aspects. These may include genetics, differences in brain chemistry and function, personality, and environmental approach.

If you believe that you might be suffering from an anxiety disorder, please contact your healthcare provider immediately.

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 How should I know if my anxiety is severe? 

You will know when your anxiety is severe when there is excessive worry, restlessness, fatigue, irritability, difficulty concentrating, tense muscles, troubled sleep, agitation, loneliness, and depression. If all of these symptoms are present and affect your daily life, seek professional help immediately.

 What are the known six types of anxiety disorders? 

The common types of anxiety disorder are Generalized Anxiety Disorder, Panic Disorder, Agoraphobia, Social Anxiety Disorder or Social phobia, Specific Phobia, and Separation Anxiety Disorder.

 What can you take long-term for anxiety?

There are Anti-Anxiety Medications that you can take to help with long-term anxiety. The most common are benzodiazepines, which include Valium, Klonopin, Xanax, and Ativan. You can also consider BuSpar in treating chronic anxiety.

 

Healing From A Hurtful Family Relationship

 

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Relationships between parents, siblings, spouses, and between kids can be very complicated paradoxes of love and hate, happiness, and frustration. It seems like we don’t want them in our lives sometimes, but we just can’t live without them. We build behavioral patterns and subconscious systems of hurtful feelings established by recurring events associated with one’s sense of worth and authority that perhaps started even when we were still infants. Families can provoke these patterns of hurtful emotions from coming out into the present.

For instance, maybe when you were still a child, your older sister hit and punched you most of the time and would often call you a ‘moron.’ She would do this because she was nine, nobody was looking, and also because a student had punched her too. You were six, and no one was there to help you during those years, so you fixed some impressions about your sister, yourself, and your relationship that up until today make you feel hurt, angry, and embarrassed, in the present.

However, your sister’s good now, you’re both in your mid-forties, and you’re the town’s favorite doctor, but you do still feel like a moron when you’re around her. Perhaps you still feel that old part of your relationship, like a pebble in your shoe that just wouldn’t want to get out of there and make you completely comfortable. It’s making your relationship feel less fulfilling that it should be.

Going Through The Dynamics And Healing The Family

Most families have been able to deal with this kind of family dynamic effectively. In a lot of family relationships, however, the painful even or series of events is graver than that, and this establishes a long-term pain in the heart and mind or a repetition of emotions that keeps the anxiety and stress linger within the family.

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When you forgive, you gather strength that allows you to be yourself when you are with your family and loved ones. You’ll be able to set healthy restrictions, and the love that you feel inside will eventually soften the rough ends and enable you to be happy with the people around you. It is an amazing experience when an individual does decide to forgive and how it works wonders for the family. Soon, the ripples flow throughout all the members and will change the dynamics of it all.

Forgive To Move Forward

When a more difficult situation of neglect, disruption, or disloyalty within family members happens, there is more reason to forgive and show unconditional love. These emotional rifts can make you feel unwell and broken inside, and it most definitely could drain you of your energy up to the point of fixation on the negativity.

Bitterness causes you to consciously or unconsciously hurt your own person. This is why you must offer forgiveness towards your family members so that you can take back your own self-respect. What is a completely different concern, though, is whether or not you will stay within your marriage with your partner, or agree to just let your disrespectful aunt attend your family dinner, or perhaps take your legal matters with your cousin to court. But first, forgive the other person first and then decide on your restrictions and appropriate actions to make, and then stick to that decision. When you forgive, you feel a cleansing from inside, slowly feeding your soul with positivity, peace, and calm. Ultimately, the greatest gift that forgiveness gives is mental cleansing.

Clearing It Out With The Family

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Putting the drama aside, the members of your family are in your circle for the rest of your life – to cherish memories with, to share experiences from, and to live out life through the good and bad as a family. There is so much more than pain and bitterness in your relationships if you intentionally see the positive things in people and be responsible for clearing it out with the family member or members concerned.

My Story

As for me, I am grateful that I have finally taken that step of forgiveness towards my mother, which was the most hurtful relationship that I’ve ever established with anyone in my family. She was a consistent drug addict up until I was fifteen. I was the eldest and more ways than one, I was the one who was most affected by this family illness.

For twenty years, I loathed my mom, dreaded the moments that I know I couldn’t help but see and talk to her. This caused me to keep myself isolated from my whole family for quite some time. My lingering and long-term bitter and hurt emotions toward my mother kept me from seeing and keeping connected with my siblings as well. They didn’t have the same history that I had with her, and they could not comprehend the negativity that I was feeling toward this smart and admirable woman that they now know in the present. My younger brother would whisper into my dad’s ear after our dinners, “Why does Claire hate us so much?” My mom would answer her, “She doesn’t hate you, dear – only me.”

The Healing

The process of forgiving my mother was long and winding, with several rough patches along the way. It took me six years, actually, to entirely heal the damaged relationship. My deep cuts healed rather very slowly because of the extreme anger that I had suppressed from when I was a little girl – the thought of her mistreating me, shouting at me, and throwing whatever she could put her hands on. It was painful. I did a lot of work to forgive her, and I didn’t make it easy on her, either, even if I didn’t do it intentionally.

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But through those years, each parcel of forgiveness that I fulfilled gave me more strength and helped me get away from the prison of rage and hatred that I was in. As I was slowly healing, the hatred was substituted with unconditional love that blossomed between my mother and me. From the initial awkwardness in our attempts to build a connection, there became a free will to show compassion and care and respect. We finally found the peace that we needed during the simple and joyous moments – watching a family movie together or talking strolls in the neighborhood. Our talks and breaks became more natural. And when she passed away, our bond was completely mended, my loss for her was subtle, light, and easy.

 

 

 

The Significance Of Emotional Stability In This Health Crisis

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You may be wondering right now about the future of the world in the hands of the Coronavirus. With all the possibility of losing everything, you may have already managed to find a way to cope with specific situations. Perhaps by now, you already get used to the “new normal” everyone is talking about. But are you really convinced that you can live with it? If you can rate your situation right now, would you say that somehow things around you will get better even if the situation continues to be miserable?

Answering a question like that in uncertain times like this is entirely uncalled for. No individual in this world can assure themselves that things around them will be okay. Everyone feels the same way. All people are vulnerable to stress, anxiety, and depression, and these things can cause significant damage to overall health. So what can you do about it?

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Keeping Emotions Intact

Understandably, there are things you can’t control. Take this pandemic as an example. So given the idea that you feel hopeless and useless in this situation, you get emotional. By emotional, it means you depend too much on what you think that you often ignore rational thinking. No, it is not an exaggeration because, as of this moment, you already felt sad thinking that you are weak and incapable of doing anything to get rid of the situation. Is that right?

But if I am wrong, perhaps the emotional turmoil you have is not about what you can contribute to the betterment of the world. Instead, it is about surviving this whole global health crisis. If that is the case, you deem to obtain assurance. You want to know how you will be able to survive and live through life like this. Admittedly, you do not like the “new normal” things that people are doing now. Perhaps it’s a bit of a hassle and lot likely inconvenient on most on your part. Therefore, the guarantee of frustration and anger is there.

So with all these immeasurable emotional burdens and mental stress you have, you know you can do better than just always think about negative things. Instead of focusing on what you can do, why don’t you let your creativity get on the stage? Allow your emotions to be like that. Honestly, it is okay to feel sad, worried, and angry because those are the emotions you need in a time like this. But after feeling that, you need to come up with a better plan to manage them and use them to your advantage.

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Allow Self-Healing

I bet what you don’t get from this situation is the realization of the possibility of you becoming a better version of yourself. For most of these emotional battles you have right now, recognizing the pain and sorrow is the tricky one. So when you can finally acknowledge these issues, then that is the time you can make way for self-healing.

When you self-heal, you lose all the contact to negativity. You begin to picture things from a different perspective, and you come up with better solutions that can change your life. You begin to appreciate yourself and all the things you can do. You become happy and contented despite living with all the uncertainties.

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Final Thoughts

If you are still confused about managing your unwanted emotions, you might want to start letting them in. Feel and endure them until they no longer hurt you anymore. That way, you can allow yourself to develop not just emotional strength but also mental awareness. Just hold onto yourself.

Benefits Of Attending Culinary Events

My friends and fellow cooking enthusiasts have been bugging me to attend a culinary conference with them for years. They kept on telling me that it was nothing like I had ever seen before, that I would understand why they loved it too much. So, in hopes of making their chatter stop, I decided to go to the 2019 Culinary Event.

In truth, I was half-expecting to be able to utter, “I told you so.” I thought the convention would only have Michelin-star chefs in formal attires, talking about their success and failures. I did see that, but there were also other benefits attending culinary events such as:

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Finding New Cooking Tools

As soon as I entered the hall, I saw a wide array of cooking tools that I had not used in the past. E.g., 10-in-1 multi-cooker, egg or pancake shapers, layered condiment storage, and many more. I went out with shopping bags and a depleted wallet, but I had no regrets.

Getting Crash Courses To Chopping, Baking, Etc.

Despite being an avid cook, I have never gone to culinary school. I learn everything from the internet; I have not seen a real chef cook or bake in person. Thus, it feels humbling to see the experts do it and teach you how.

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Tasting New Flavors

Undoubtedly, cooking expos won’t be complete without vendors selling new spices and dishes. Some come with jars of condiments that may be foreign to you. Others showcase their alternatives to various foods. The best part is that they will allow you to do an impromptu taste testing.

Final Thoughts

The only thing that made my mood sour on that day was when my friends exclaimed, “We told you so!” But I got over it quickly because I was genuinely thankful to them for dragging me to the conference. Now, I look forward to the next culinary event that I will attend.

How To Keep Food From Getting Spoiled?

The 2018 Food Safety Summit is highly memorable for me due to two events that have taken place after that. First, everything that I learned from it helped me ensure that none of the foods I prepared for our Super Bowl party would get spoiled. Second, I managed to go camping for a few days and keep the meat we had from going bad.
In case you have gone through the pain of seeing your hard work go to waste before, I come bearing tips from the said convention. Here are a few ways to maintain the freshness of foods:

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Dehydrating Food
Considering you belong to a family of avid campers, there’s a way to avoiding canned goods in the wild: food dehydration. It is effortless to cut them to pieces at least a month before the trip, lay them out on a rack, and then take them out in the sun to dry. If you want to speed things up, though, you may buy an electric dehydrator. Then, before cooking, you only need to put the dried items in the water to rehydrate them.
Not Washing Raw Harvests
Raw vegetables and fruits should have a long shelf life when you put them in the refrigerator. The coldness can keep them fresh and stop over-ripening. However, you inevitably worsen the situation by washing the food items before refrigerating them because it causes mold formation. Try to wipe the harvests clean instead.

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Cooling Before Covering Hot Foods
A lot of kitchen newbies commit the same mistake of covering hot foods while waiting for guests to arrive. In your head, you may assume that it’s the best way to make it seem like the dish is fresh off the stove. In reality, the heat build and water condensation inside can spoil it. You can partially cover the food to ensure that some of the heat can escape and not ruin your masterpiece.

When you follow these tips, you may never need to throw out food before even devouring it.