Simple Habits That Will Improve Your Life

Plan for the Week Ahead

The best thing I have ever done is get in the habit of using a planner. My life is much more organized, I no longer forget important things or feel like a scatter brain, and I am able to prioritize my tasks. Every Sunday or Monday, get into the habit of planning out your week in a planner.

Drinking More Water

Did anyone else’s mom constantly tell them to drink more water ALL THE TIME. Well, apparently it works. I can instantly tell when I have not drunk enough water through out my day. I am more tired, have less energy, and feel bloated. Buy a refillable water bottle and just keep it with you all the time. This is a super easy habit to accomplish!

Save 10% of Your Pay check

This is one I need to work on, mainly because I am trying to chuck any extra money I currently have toward student loan debt. But, I really do want to start saving more money, and I think this is a great habit to get into early on in your twenties. I spent my early twenties spending allllll the money I had and then money I didn’t have (damn you credit cards!), and one of my only regrets is my lack of financial knowledge I had in my early twenties. Start this habit RIGHT NOW!

Read a Few Pages Everyday

Do your brain a favor, get off your phone and read a book. I have always enjoyed reading and I have read some really inspirational books over the past few years, but it is not always easy to find the time! I find committing to a few pages before bed every night (even 5-10 pages) helps me maintain my reading habit.

 Do Some Form of Exercise Every Day

I know, I know, who wants to exercise? But stick to it for 21 days and it will feel less like a pain in the butt and more like an enjoyable activity that makes you feel good and relieves stress. Even going for a quick walk everyday is great! This is something I have reallllly been trying to get back into since having a baby. I just bought an elliptical, so right now I am committed to getting on that for at least 20 minutes a day.

Prepare for Your Day the Night Before

I can tell you from experience, when I prep my lunch and pick my outfit out for work the night before, my whole morning goes significantly smoother. Plus if I don’t have to make and pack a lunch, or spend 20 minutes picking out an outfit, I totally get to sleep longer! WIN.

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Steps to Removing Negative Energy from Your Life

Make this a priority.

It’s easy to say you’re going to do something and not follow through. Because until you make it a priority, it’s going to be a lingering thought in your head. Something you’d like to do, but not something you’re actually committed to.

Write down why you’re doing this. Why it’s important to you. Why is removing negative energy from your life important to you? What will you gain from it? How will it help you get closer to your goals?

Be mindful of your words.

Instead, work on empowering yourself. Remind yourself that you are capable and good things can happen to you too. Write down your goals and why they’re important to you. Be grateful for what already you have instead of always focusing on what you don’t. You can be grateful while working towards your goals.

 Stop complaining and do something about it.

This goes with being mindful with your words. You also have to be mindful of the energy you’re putting out and the energy you’re letting in. Energy is contagious - if you spend your time with people who act rather than sit around and complain about their situation all day, you’re going to become an action taker too.

Taking action isn’t easy, but neither is feeling stuck and like nothing is “happening in your life”. Nothing is happening, because you’re not making it happen.

Set healthy boundaries.

When we don’t set healthy boundaries for ourselves, it’s like we're just letting anyone and anything in. Imagine if you just left your door unlocked and wide open - anyone could come in and use your things without your pressure and leave their unwarranted presence there too. Don’t just leave the door wide open.

Have an action plan when things go astray.

If this is all brand new to you, you may find yourself falling off the wagon a few times. First, know that it’s okay. Breathe. Let compassion and love flow into your life. Know that this isn’t something that happens overnight. Give yourself time to get better - lots of time and a whole lotta love.

Set a daily self-care routine for yourself and build on it. For me, that’s currently having a daily gratitude writing practice. Whenever I’m feeling off, I practice my

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Symptoms of Ptsd

1.  Flashbacks of the traumatic event.

2. Feeling emotionally numb.

3. Detachment from family and friends.

4. Difficulty sleeping.

5. Easily irritated

6. Partaking is self destructive behaviour (i.e alcohol and drugs)

7. Nightmares Relating to the traumatic event.

8. Having negative thoughts about yourself. 

9. Physiological reactions when reminded of the traumatic event. 

10. Short term Memory loss (May not be able to remember parts of the event)

11. Loss of interest in activities

12. Experiencing anxiety and/ or depression

13. Difficulty Concentrating

14. Feeling of hopelessness

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Parental Counselling

Parental Counselling 

Parents must tend to an infant or child's daily needs. They are also responsible for helping each of their children develop life skills. These skills include daily living skills, social skills, and appropriate behaviours. ... A therapist or counsellor can help parents through difficult situations or behavioural concerns.

Parenting counselling is recommended to all parents. However, it is more of a necessity for those who are:

Experiencing marital issues 

Suffering from a health problem 

Undergoing separation or divorce 

Experiencing abuse or aggression 

Coping with loss 

Dealing with children’s issues 

Abusing illegal substances such as drugs and alcohol 

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AndroPhobia

Androphobia

Androphobia can be described as the unfounded and often overstressed fear of men. This phobia can affect both the genders, though younger females are more known to suffer from this kind of phobia.

The Symptoms of Androphobia

1.Common symptoms that can occur with people having Androphobia are:

2.Intense, constant and unreasonable dread of men ( Even thoughts about men can provoke the fear)

3. Extremely nervous, numb and conscious around men

4. Disturbing thoughts and nightmares of getting hurt or attacked by men

5. Realizing that the fear is unreasonable

6. Avoiding any kind of relationship or association with men

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Multicultural Counselling

Multicultural Counselling

in the context of psychotherapies, multicultural counselling is a type of therapy which takes into account both racial and ethnic diversities of the client, further taking into consideration their sexual orientation, spirituality, ability and any disabilities, social class and economics, and the potential for any cultural bias by the practitioner.

MULTICULTURAL COUNSELING: "Multicultural counselling, is simply counselling patients but taking into consideration their cultural beliefs and the effect that can have on their treatment."

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GlossoPhobia

GlossoPhobia

Glossophobia or speech anxiety is the fear of public speaking

 symptoms of Glossophobia

·         Feelings of Panic, Dread or Terror

·         Inability to Relax

·         An Impending Sense of Dread

·         Problems Concentrating

·         Being quick tempered

·         Feelings of dizziness

·         Difficulties in becoming motivated

·         Prickly sensations like pins and needles

·         Palpitations

·         Aches & Pains

Many people are able to overcome their glossophobia with cognitive behavioral therapy. Working with a therapist can help you identify the root cause of your anxiety. For example, you may discover that you fear ridicule, rather than speaking, because you were mocked as a child.

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Bullying

Bullying

School bullying is perhaps the most well-known form of bullying. Children may physically bully other children by hitting them, taking their possessions, or damaging their property. Bullying can also be verbal and may include exclusionary tactics, name-calling, and threats. A modern-day form of bullying—cyber-bullying—takes place via the internet and other communication technologies and is a growing concern among schools and parents.

Effects of Bullying

When it occurs in childhood, bullying may interfere with the development of social skills and normal relationships. People who are bullied may also experience: 

·         Low self-esteem

·         Reduced academic or work performance

·         Anxiety

·         Depression

·         Body image issues or eating disorders

·         Health problems

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Domestic Violence

Domestic Violence

Domestic violence (also known as domestic abuse) can involve physical, emotional and/or sexual abuse. Usually, it happens with someone you are close to, either within a couple relationship or family setting. This type of abuse can affect anyone, regardless of ages, gender or social background.

Recognising Signs of Abuse

Educating yourself on the different ways abuse can manifest is an important first step in changing your situation. You don’t have to live like this.

1.    verbal abuse and criticism (shouting, name-calling, threatening, mocking)

2.    guilt/pressuring tactics (threatening self-harm or suicide, taking away your phone/laptop, threatening to call the authorities on you, lying to friends and family about you)

3.    putting you down (disrespecting you in front of others, not listening or responding to you when you talk)

4.    isolation (monitoring or blocking your connection with others, stopping you from leaving the house, telling you where you can and cannot go)

5.    lying to you (breaking promises, having affairs, often blaming you)

6.    threats (physically or verbally threatening you)

A Counsellor can work with you at any stage of your journey, whether you’re out of the relationship or still in it.

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Life Transition

Life Transition

Adjusting to change can be difficult, as even positive life transitions tend to cause some stress. Over the course of a lifetime, a person can expect to experience a significant amount of change. Some of these changes, such as marriages, births, and new jobs, are generally positive, although they may be accompanied by their own unique stressors. Other major life transitions, such as moving, retirement, or entering the “empty nest” phase of life may cause a significant amount of stress. Those who find themselves experiencing difficulty coping with life transitions may find it helpful to speak to a therapist in order to become better able to adjust to changes they cannot control.
 There is no particular treatment for adjusting to change, but several different tactics may be helpful. Talking about changes in life with a therapist, such as a marriage, the death of a family member, the loss of a job, or the approach of middle age, can be helpful to some. Any type of therapy is likely to be well suited to helping a person cope with dramatic changes in life.

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Delusional Disorder

Delusional Disorder 

Delusional disorder, previously called paranoid disorder, is a type of serious mental illness called a "psychosis" in which a person cannot tell what is real from what is imagined. The main feature of this disorder is the presence of delusions, unshakable beliefs in something untrue or not based on reality.

Symptoms of delusional disorder

      

      1. Delusions.

      2. Hallucinations.

      3. disorganized speech (e.g., frequent                derailment or incoherence)

      4. Grossly disorganized or catatonic behavior.

      5. Negative symptoms, i.e., affective flattening, alogia, or avolition.

    

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Dependent Personality Disorder

Dependent Personality Disorder 

1. The symptoms of  dependent personality disorder  primarily include a long-standing need for the person to be taken care of and a fear of being abandoned or separated from important individuals in his or her life. 

2. Needs others to assume responsibility for most major areas of his or her life.
3. Has difficulty expressing disagreement with others because of fear of loss of support or approval.
4. Has difficulty initiating projects or doing things on his or her own (because of a lack of self-confidence in judgment or abilities rather than a lack of motivation or energy)
5. Goes to excessive lengths to obtain nurturance and support from other, to the point of volunteering to do things that are unpleasant. 


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Symptoms of dissociative Amnesia

Dissociative Amnesia

A. An inability to recall important autobiographical information, usually of  traumatic or stressful nature, that is inconsistent with ordinary forgetting.

B. The Symptoms causes clinically significant distress or impairment in social, occupational, or other important areas of functioning.

C. The disturbance is not attributable to the physiological effects of a substance ( e.g., alcohol or other drug of abuse, a medication) or a neurological or other medical condition (e.g., partial complex seizures, transient global amnesia, sequelae of a closed head in jury/traumatic brain injury, other neurological condition).

D. The disturbance is not better explained by dissociative identity disorder, posttraumatic stress disorder, acute stress disorder, somatic symptom disorder, or major or mild neurocognitive disorder.

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